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7-day gym workout plan

Best 7-Day Gym Workout Plan and Nutrition Tips | Pitchhigh

  • May 18, 2022
  • pitchhigh
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In our 7-day gym workout plan, we lift the lid on the ultimate strength and muscle-building training program.

Fitness is only as good as the program that makes it.

The 7-day gym workout plan is enough to build a solid foundation. That's enough to pull you together and sabotage you through the training plateau that's been holding you back for weeks.

This training plan begins the journey to a ripped and defined physique that is as sporty as it is aesthetic. During this intense week of training, you'll hit the weight room hard as you push your body to the limits with strength training to build muscle and strength.

And we've added some helpful hints and tips at the end of this guide to help you understand more than just how to build a physique you'll be proud of.

Ultimate 7-day gym workout plan & Routine

Build muscle and strength while completely eliminating excess fat. This is the holy grail of complete re-engineering programs.

We'll walk you through everything you need to do to completely transform your appearance during our 7-day gym workout plan.

No more belly fat, stringy bean arms, or muffin hips. It's about thick vascular muscle mass and the brute force of bending the bars.

This program is for those who already know how to lift weights. If you've been doing strength training regularly for the past year or two and already have a respectable fitness base, this guide will take you into the stratosphere with a great physique.

If you are a beginner, then this instructable will bring you great success. The volume, frequency, and intensity will be too high for you to handle, and you will likely injure yourself or overshoot very quickly.

Accelerates the results of short-term intense strength training

The last thing you want right now is to bury your body in the ground. Overtraining is a real problem for athletes, and once you find yourself in clutches, you can expect a drop in performance, which will take weeks or months to recover from.

Bodybuilders and competitive athletes use "functional hyper stretching" in the short term to build strength and muscle mass all the time. When a plateau is reached, repetition is used to break through pauses and plateaus to take performance to the next level.

It simply involves increasing the intensity and amount of your weekly body shock training. You go from 0 to 100 and work your muscles even harder... The result is a massive increase in both strength and an improvement in muscle mass.

That's the plan here with our 7-day gym workout plan Guide. You will train for 7 days in a row, deliberately pushing yourself harder than before. Then you will take it easy for a week.

Make no mistake: at the end of the seven days you will feel doomed...but when you recover, you will feel invincible.

As your body heals, rejuvenates, and rejuvenates itself, the results will be amazing. You won't even recognize the strong and powerful man who looks at you with wide eyes and stature.

How does the 7-day gym workout plan work? 

You will train each muscle group twice a week for the best results. A variety of reps range allows you to stimulate your muscles differently in each exercise, targeting strength and group conditioning.

Forget about the once-a-week muscle halving program.

It's old school.

In this 7-day gym workout plan, you'll achieve functional repetition by exercising each muscle a few times a week...just like a professional lifter or powerlifter.

Day 1 - Chest Gym Workout Plan

7-day gym workout plan

  • Flat bench barbell press (4 sets, 6 reps)
  • Dumbbell press (4 sets, 6 reps)
  • Dumbbell flyes (3 sets, 10 reps)
  • Push-ups (4 sets, 20 reps)
  • Cable crossovers (3 sets, 15 reps)

Day - 2 Back Gym Workout Plan

back day gym workout plan

  • Barbell deadlift (4 sets, 10-12 reps)
  • Bent over barbell row (2-3 sets, 10-15 reps)
  • Weighted (or bodyweight) pull-ups (2 sets, 10-15 reps)
  • Lying T-bar row (2 sets, 10-15 reps)
  • Wide-grip lat pulldown (2-3 sets, 10-15 reps)

Day - 3 Biceps Gym Workout Plan

Biceps Gym Workout Plan

  • Dumbbell curls (4 sets, 10-12 reps)
  • Barbell curls (4 sets, 10-12 reps)
  • Concentration curls (2-3 sets, 10-15 reps)
  • Crucifix Curl (2-3 sets, 10-15 reps)

Day - 4 Triceps Gym Workout Plan

Triceps Gym Workout Plan

  • Diamond Push-Ups (3 sets, 10-12 reps)
  • Dips  (3 sets, 15-20 reps)
  • Overhead (3 sets 12-15 reps)
  • Rope Pushdowns (3 sets 12-15 reps)
  • Close Grip Bench Presses (3 sets 12-15 reps)

Day - 5 Shoulder Gym Workout Plan

Shoulder Gym Workout Plan

  • Barbell Overhead Press
  • Half-Kneeling Landmine Press
  • Bottoms-Up Kettlebell Press
  • Leaning Lateral Raise
  • Arnold Press
  • Seated Dumbbell Shoulder Press

Day - 6 legs Gym Workout Plan

6 legs Gym Workout Plan

  • Back squat
  • Front squat
  • Goblet squat
  • Leg press
  • Calf raise
  • Leg extension
  • Squat jump|
  • Hex bar deadlift
  • Sumo deadlift

Nutrition Tips for a 7-day gym workout plan

Eating right is important during a busy week.

You need the right amount of fuel to get through a hard workout, but you also need a surplus to build new muscle cells.

Aiming for a calorie intake of 20% more than maintenance (about 500kcal for most people) will give you what you need.

We suggest consuming plenty of protein to support muscle cell synthesis and to prevent excessive muscle damage from the large number of combinations you supplement. 1.4-2.0 grams of high-quality protein per kilogram of body weight will work well.

Finally, this is not the time to cut out carbs. You will need a large amount of stored glycogen to push your body through multiple workouts. Eat plenty of brown rice, pasta, and potatoes to add jet fuel to your workout.

You haven't experienced anything as difficult as this 7-day gym workout plan. You'll break through plateaus and take your body to a whole new level, even if you're already ahead.

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