Whether you're looking to lose weight, build muscle, or get fitter, this beginner 7-day workout plan is your perfect starting point. Designed for home or gym, this full week workout routine helps you stay consistent, burn calories, and build strength.
Weekly Workout Overview
| Day | Focus Area | Location |
|---|---|---|
| 1 | Full Body Strength | Home/Gym |
| 2 | Lower Body (Legs & Glutes) | Home/Gym |
| 3 | Upper Body (Arms & Shoulders) | Home/Gym |
| 4 | Active Recovery or Yoga | Home |
| 5 | Full Body HIIT Circuit | Home/Gym |
| 6 | Core & Cardio Blast | Home/Gym |
| 7 | Gym Day or Outdoor Workout | Gym/Outdoor |
Day-by-Day Workout Breakdown
Day 1: Full Body Strength
- Bodyweight Squats – 3 sets x 15
- Push-Ups (Knee/Full) – 3 x 10
- Glute Bridges – 3 x 15
- Dumbbell Rows (or water bottles) – 3 x 12
- Plank – 3 x 30 seconds
Day 2: Lower Body Focus
- Lunges (each leg) – 3 x 12
- Wall Sit – 2 x 45 seconds
- Step-Ups (stairs or bench) – 3 x 10
- Donkey Kicks – 3 x 15
Day 3: Upper Body Focus
- Arm Circles – 2 x 1 minute
- Tricep Dips (chair) – 3 x 10
- Bicep Curls – 3 x 12
- Shoulder Taps – 3 x 30 seconds
Day 4: Active Recovery
- 30-minute walk OR
- 20-minute yoga/stretching session
Day 5: Full Body HIIT Circuit
Repeat 3 Rounds:
- 10 Jump Squats
- 10 Push-Ups
- 20 Mountain Climbers
- 10 Burpees
- 30-second Plank
Day 6: Core & Cardio
- Jumping Jacks – 1 min
- Bicycle Crunches – 3 x 20
- Russian Twists – 3 x 15 (each side)
- High Knees – 3 x 30 seconds
- Leg Raises – 3 x 12
Day 7: Gym Workout or Outdoor Challenge
- Treadmill Walk/Run – 10 minutes
- Lat Pulldown – 3 x 12
- Dumbbell Squats – 3 x 10
- Plank Hold – 3 x 30 seconds
7-Day Exercise Plans for Specific Goals
For Weight Loss
- Prioritize cardio and HIIT sessions
- Add jump rope or cycling
- Eat a calorie-deficit, high-protein diet
For Weight Gain
- Focus on strength training (Days 1, 2, 3, 7)
- Lift heavier weights
- Follow a calorie-surplus meal plan
Tips for Success
- Warm up before every session (5 min walk or stretch)
- Stay hydrated and eat balanced meals
- Stick to the plan – consistency is key!
- Track progress weekly
This 7-day gym workout plan for beginners gives you structure, results, and motivation to build a fitness habit. Whether you want a week long full body workout plan or a 7-day exercise challenge at home, this guide covers it all.
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