7-Day Workout Plan for Beginners | Full Week Routine
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
What
Should My Daily Workout Routine Be?
Your daily workout routine
should be balanced, sustainable, and focused on overall strength, flexibility,
and cardiovascular health — especially if you’re over 50. The goal is to keep
your body active, your joints mobile, and your energy levels high.
Here’s a simple and effective
structure:
💪 Strength (2–3 Days a Week)
- Push-ups or wall push-ups (3 sets of 10–15)
- Squats or chair squats (3 sets of 12–15)
- Dumbbell rows (3 sets of 12)
- Shoulder presses (3 sets of 10–12)
🏃♀️ Cardio (2–3 Days a Week)
- Brisk walking, cycling, or swimming (30–45 minutes)
- Low-impact workouts like dancing or elliptical training
🧘 Flexibility & Balance
(1–2 Days a Week)
- Yoga, Pilates, or gentle stretching (20–30 minutes)
- Helps prevent stiffness, improves posture, and reduces
injury risk
🕓 Daily Tip:
Warm up for 5 minutes before and stretch after every session. Listen to your
body — rest if needed. Consistency matters more than intensity.
What Are 7 Days of Gym?
A 7-day gym plan allows you
to target each muscle group while giving your body enough time to recover and
grow stronger.
Here’s a sample 7-day gym split
routine:
|
Day |
Focus |
Example Exercises |
|
Monday |
Chest + Triceps |
Bench press, push-ups, tricep dips |
|
Tuesday |
Back + Biceps |
Rows, lat pulldowns, dumbbell
curls |
|
Wednesday |
Legs |
Squats, lunges, leg press, calf
raises |
|
Thursday |
Shoulders + Core |
Shoulder press, side raises,
planks |
|
Friday |
Full Body / HIIT |
Burpees, mountain climbers,
kettlebell swings |
|
Saturday |
Cardio + Core |
Treadmill, cycling, crunches, side
planks |
|
Sunday |
Rest / Active Recovery |
Yoga, stretching, light walk |
💡 Adjust weights and intensity
according to your fitness level and recovery needs.
What Is the 3-2-1 Rule in Gym?
The 3-2-1 rule is a simple,
well-balanced fitness framework for building strength, burning fat, and
improving flexibility — perfect for all fitness levels.
- 3 Days of Strength Training: Build and maintain muscle
mass.
- 2 Days of Cardio: Boost heart health and burn
calories.
- 1 Day of Flexibility or
Mobility Work:
Improve balance and reduce stiffness.
This routine ensures that every key
aspect of fitness is covered each week — strength, endurance, and
flexibility — without overwhelming your schedule.
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.
