If you’re looking for a gym workout plan that suits your fitness goals, you might be overwhelmed by the number of options available. There are so many different types of workouts, exercises, sets, reps, and rest periods that it can be hard to know where to start.
But don’t worry, I’m here to help you find the best gym workout plan for you.
To help you get started, we recommend watching this video on full week gym workout plan for beginners and intermediates.
As a beginner or intermediate, starting a full week gym workout plan can be intimidating. However, with the right guidance, you can achieve your fitness goals and build a strong foundation for your fitness journey.
In this blog post, we will provide you with a full week gym workout plan that is suitable for beginners and intermediates.
Before we dive into the workout plan, it is important to note that consistency is key. Make sure to stick to the plan and gradually increase the intensity and duration of your workouts as you progress.
FULL WEEK GYM WORKOUT PLAN - BUDDY FITNESS - 2023
WORKOUT TYPE : - FULL BODY
TRAINING LEVEL : - BEGINNER & INTERMEDIATE
TARGET GENDER : - MALE & FEMALE
TARGET GOALS : - MUSCLE GAIN | WEIGHT GAIN | FAT LOSS
FULL WEEK WORKOUT PLAN | GYM WORKOUT PLAN
(DAY - 1) MONDAY - CHEST
(DAY - 2) TUESDAY - BACK
(DAY - 3) WEDNESDAY - BICEPS & FOREARMS
(DAY - 4) THURSDAY - TRICEPS & ABS
(DAY - 5) FRIDAY - SHOULDERS
(DAY - 6) SATURDAY - LEGS
(DAY - 7) SUNDAY - REST
It is important to note that this workout plan is just a guideline. It is important to listen to your body and adjust the plan as needed. Additionally, it is recommended to watch videos or consult with a personal trainer to ensure proper form and technique for each exercise.
With dedication and hard work, you can achieve your fitness goals and build a strong foundation for your fitness journey.
Today we are going to follow this Full Week Gym Workout Plan
Tips before we start
Before workout do 5 to 10 minutes of full body warm-up
Keep adding weight on each sets from sets one two three
After workout do 5 to 10 minutes of full body stretching
You can include cardio on Alternate days
Starting from
Day 1 on Monday do Chest Workout
Exercise number 1 Barbell Bench Press
Do three sets of 10 to 15 reps and take a rest of 60 seconds in each sets
Exercise number 2 Incline Barbell Bench Press
Do three sets of 10 to 15 reps and take a rest of 60 seconds in each sets
Exercise number 3 Decline Barbell Bench Press
Do three sets of 10 to 15 reps and take a rest of 60 seconds in each sets
Exercise number 4 Pec Deck Fly
Do three sets of 10 to 15 reps and take a rest of 60 seconds in each sets
Exercise number 5 High Cable Fly
Do three sets of 8 to 12 reps and take a rest of 60 seconds in each sets
Exercise number 6 Low Cable Fly
Do three sets of 8 to 12 reps and take a rest of 60 seconds in each sets
Day 2 on Tuesday do Back Workout
Exercise number 1 Let Pull Down
Do three sets of 10 to 15 reps and take a rest of 60 seconds in each sets
Exercise number 2 Seated Cable Row
Do three sets of 10 to 15 reps and take a rest of 60 seconds in each set
Exercise number 3 Barbell Deadlift
Do three sets of 8 to 12 reps and take a rest of 60 seconds in each sets
Exercise number 4 Barbell Bent Over Row
Do three sets of 8 to 12 reps and take a rest of 60 seconds in each sets
Exercise number 5 Back Extension
Do three sets of 8 to 12 reps and take a rest of 60 seconds in each sets
Day 3 on Wednesday do Bicep and Forearms Workout
Exercise number 1 Dumbbell Bicep Curl
Do three sets of 10 to 15 reps and take a rest of 60 seconds in each sets
Exercise number 2 Cable Bicep Curl
Do three sets of 10 to 15 reps and take a rest of 60 seconds in each sets
Exercise number 3 Preacher Curl
Do three sets of 8 to 12 reps and take a rest of 60 seconds in each sets
Exercise number 4 Dumbbell Hammer Curl
Do three sets of 10 reps on each sides and take a rest of 60 seconds in each sets
Forearms Workout
Exercise number 5 Dumbbell Wrist Curl
Do three sets of 15 to 20 reps and take a rest of 60 seconds in each sets
Exercise number 6 Dumbbell Reverse Wrist curl
Do three sets of 15 to 20 reps and take a rest of 60 seconds in each sets
Day 4 on Thursday do Triceps & ABS Workout
Exercise number 1 Triceps Push Down
Do three sets of 10 to 15 reps and take a rest of 60 seconds in each sets
Exercise number 2 Dumbbell Overhead Extension
Do three sets of 10 to 15 reps and take a rest of 60 seconds in each sets
Exercise number 3 Dumbbell Kickback
Do three sets of 10 reps on each sides and take a rest of 60 seconds in each sets
ABS Workout
Exercise number 4 Bicycle Crunches
Do three sets of 10 to 15 reps and take a rest of 60 seconds in each sets
Exercise number 5 Reverse Crunches
Do three sets of 10 to 15 reps and take a rest of 60 seconds in each set
Exercise number 6 Decline Sit-Ups
Do three sets of 10 to 15 reps & take a rest of 60 seconds in each sets
Day 5 on Friday do Shoulder Workout
Exercise number 1 Dumbbell Shoulder Press
Do three sets of 10 to 15 reps and take a rest of 60 seconds in each sets
Exercise number 2 Dumbbell Side Raise
Do three sets of 10 to 15 reps and take a rest of 60 seconds in each sets
Exercise number 3 Cable Front Raise
Do three sets of 10 to 15 reps and take a rest of 60 seconds in each sets
Exercise number 4 Reverse Pec Deck Fly
Do three sets of 8 to 12 reps & take a rest of 60 seconds in each sets
Exercise number 5 Dumbbell Shrug
Do three sets of 8 to 12 reps and take a rest of 60 seconds in each set
Day 6 on Saturday do Legs Workout
Exercise number 1 Barbell Squat
Do three sets of 10 to 15 reps and take a rest of 60 seconds in each sets
Exercise number 2 Leg Press
Do three sets of 10 to 15 reps and take a rest of 60 seconds in each sets
Exercise number 3 Dumbbell Lunges
Do three sets of 10 reps on each sides and take a rest of 60 seconds in each sets
Exercise number 4 Leg Extension
Do three sets of 10 to 15 reps and take a rest of 60 seconds in each sets
Exercise number 5 Leg Curl
Do three sets of 10 to 15 reps and take a rest of 60 seconds in each sets
Exercise number 6 Seated Calf Raise
Do 3 sets of 10 to 15 reps and take a rest of 60 seconds in each sets
Day 7 on Sunday is a Rest Day
Rest is a part of a program remember muscles are Toned in a GYM
Fade in the Kitchen and Build in Bed
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Blog :- Buddy Fitness Ravi Kumar
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