This is a free 7-day gym workout plan. You can download the full plan as a PDF at the bottom of this post. Print it, take it to the gym, and work through each session.<\/p>\n\n\n\n
The week has six training days and one rest day. Each day works a different set of muscles. You train your push muscles, your pull muscles, and your legs. You also get one day of cardio and core work. The goal is to build strength and muscle, and to stay fit for sport.<\/p>\n\n\n\n
Here is the full split. Most sessions take under an hour.<\/p>\n\n\n\n We counted every working set in the plan. The table below shows how many sets each muscle group gets per week. These are hard sets, not warm-ups.<\/p>\n\n\n\n Most muscles get between 8 and 18 sets a week. Research on muscle growth often points to about 10 to 20 hard sets per muscle per week. This plan sits inside that range. Calves get the least work. Add a second calf exercise if you want more lower-leg size.<\/p>\n\n\n\n The plan uses different rep ranges on different days. Low reps build strength. Medium reps build size. Higher reps build endurance. You rest longer on the heavy lifts.<\/p>\n\n\n\n This plan suits beginners and intermediate lifters. You need a gym with free weights and a few machines. If you are new, start light. Learn the form first. Add weight once the movement feels easy.<\/p>\n\n\n\n Warm up for five minutes before each session. Stop one or two reps before failure. Add a little weight, or one more rep, each week. Eat enough protein. Around 1.6 grams per kilogram of body weight per day supports muscle gain. Sleep seven to nine hours a night. Stop if you feel pain in a joint.<\/p>\n\n\n\n Get the full 7-day plan as a free PDF below. It lists every exercise, set, rep, and rest time for all seven days.<\/p>\n\n\n\nDay<\/th> Focus<\/th> Main lifts<\/th> Time<\/th><\/tr><\/thead> 1<\/td> Push \u2014 chest, shoulders, triceps<\/td> Bench press, shoulder press<\/td> 50\u201360 min<\/td><\/tr> 2<\/td> Pull \u2014 back, biceps<\/td> Pull-ups, barbell row<\/td> 50\u201360 min<\/td><\/tr> 3<\/td> Legs \u2014 quads, hamstrings, glutes<\/td> Back squat, Romanian deadlift<\/td> 55\u201360 min<\/td><\/tr> 4<\/td> Conditioning \u2014 cardio, core<\/td> Bag work, kettlebell swings<\/td> 40\u201345 min<\/td><\/tr> 5<\/td> Upper power \u2014 chest, back strength<\/td> Overhead press, weighted pull-up<\/td> 50\u201355 min<\/td><\/tr> 6<\/td> Lower & core \u2014 posterior chain, abs<\/td> Deadlift, hip thrust<\/td> 50\u201355 min<\/td><\/tr> 7<\/td> Recovery \u2014 rest, mobility<\/td> Walking, stretching<\/td> 20\u201330 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n How much work each muscle gets<\/h2>\n\n\n\n
Muscle group<\/th> Working sets per week<\/th><\/tr><\/thead> Back<\/td> 18<\/td><\/tr> Quads<\/td> 16<\/td><\/tr> Chest<\/td> 13<\/td><\/tr> Shoulders<\/td> 13<\/td><\/tr> Core<\/td> 12<\/td><\/tr> Hamstrings<\/td> 10<\/td><\/tr> Glutes<\/td> 9<\/td><\/tr> Biceps<\/td> 8<\/td><\/tr> Triceps<\/td> 8<\/td><\/tr> Calves<\/td> 4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Rep ranges and rest<\/h2>\n\n\n\n
Rep range<\/th> Main use<\/th> Rest between sets<\/th><\/tr><\/thead> 1\u20135<\/td> Strength<\/td> 2\u20133 minutes<\/td><\/tr> 6\u201312<\/td> Muscle size<\/td> 60\u201390 seconds<\/td><\/tr> 12\u201320<\/td> Muscle endurance<\/td> 45\u201360 seconds<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Who it is for<\/h2>\n\n\n\n
A few simple rules<\/h2>\n\n\n\n
Download the plan<\/h2>\n\n\n\n