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7 Day Workout Program (free PDF)
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If you’re someone who wants to be in the gym every single day, our 7 Day Workout Program is designed just for you!
This program was carefully crafted for someone who wants–or needs–to get into the gym Every. Single. Day.
It features a balanced mix of resistance training and cardio, spread throughout the week to optimize your fitness without overwhelming your body.
You’ll engage in four days of focused weight lifting, strategically alternated with three days of low-intensity steady-state cardio to enhance recovery and maintain endurance.
Embrace the challenge and see the transformation with our 7 Day Workout Program—your daily commitment to better health and fitness.
Jump to the 7 day workout program now!
Alternatively, you can download the free PDF version of the routine using the link below:
7 Day Workout Program In a Nutshell
| Program style | Resistance Training + LISS |
| Workout duration | 1-2 hours |
| Scheduling | 7 days a week |
| Goal | Building muscle and keeping fit |
| Level | Beginners to advanced |
| Target Gender | Male and Female |
Who should do this program?
Who should do this program:
- People who want to improve strength or build a more muscular physique
- Who also are able to get a minimum of 8 hours of quality sleep nightly
- Who are mostly free of life stressors
- and whose eating habits include a diet that includes plenty of complex carbohydrates and high-quality protein with high bioavailability..
All these are necessary for the body to keep up with the workload imposed with an every day program.
Will I lose fat on this program?
Some. Maybe.
Exercisers who are already reasonably in shape may notice more muscular definition after a few weeks. This will be mainly due to the 3 bouts of LISS weekly.
If the diet is out of whack, then no – you will not lose fat.
Related: If you want to improve your diet, try our 7 Day Keto Diet Plan.
Why not hit it hard every day?
Ask any wiley gym veteran and they’ll tell you that recovery is every bit as important as the exercises. Every day programs risk overtraining.
Progress in strength and hypertrophy (muscle building) requires rest. Building bigger, stronger, more chiseled muscles requires activating the high threshold motor units and that requires intense training…which requires rest.
Four days on the weights is plenty if you’re training with intensity. LISS cardio performed at an RPE (Rating of Perceived Exertion) isn’t overly taxing, although even that may take some getting used to.
Program Structure
With a 7 day program, an Upper-Lower A-B split punctuated with Low Intensity Steady State cardio is the structure I always opt for.
What is an A-B split?
The A-B split provides for additional days and exercise variety. Variety isn’t important by itself. It does expose you to several different exercises that accomplish fundamentally the same objectives. This helps prevent overtraining while getting the nuanced benefits of similar exercises.
Upper body has an A Day and a B Day. So does Lower Body.
Splitting Upper and Lower this way provides for exercises that specifically target a muscle group. I intentionally chose popular, well-known exercises.
Each weight lifting day is separated by a LISS day, where you’ll walk or bike at a comfortable pace.
If walking, plan on 10,000 to 12,000 steps per session. This will take about an hour to 75 minutes to accomplish.
You’re looking for a pace that doesn’t leave you winded. This is not a conditioning program.
Scheduling
Here’s how you might schedule the workout program with an A-B split:
| Day | Weekday | Split |
|---|---|---|
| 1 | Sunday | Lower A |
| 2 | Monday | LISS |
| 3 | Tuesday | Upper A |
| 4 | Wednesday | LISS |
| 5 | Thursday | Lower B |
| 6 | Friday | Upper B |
| 7 | Saturday | LISS |
The 7 Day Workout Program
Day 1: Lower A (Quad Focus)
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 |
|---|---|---|---|---|
| Pick a Squat: – Pendulum Squats – Hack Squats – Belt Squats – Sissy Squats (Cable or Freeform) | 10-12 | 6-8 | 4-6 | 4-6 |
| Leg Extensions | 10-12 | 6-8 | 4-6 | 4-6 |
| RDLs: Dumbbell, Barbell, Hex Bar, or Weighted Hip Thrusts | 10-12 | 6-8 | 4-6 | 4-6 |
| Leg Curls | 10-12 | 6-8 | 4-6 | 4-6 |
| Standing Calf Raises: Machine, Barbell, or Dumbbell | 10-12 | 6-8 | 4-6 | 4-6 |
Day 2: LISS
| Exercise | Rep scheme |
|---|---|
| Steps | 10k – 15k |
Day 3: Upper A
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 |
|---|---|---|---|---|
| Chest Press: Smith Machine, Chest Press Machine, Dumbbells | 10-12 | 6-8 | 4-6 | 4-6 |
| High Incline Dumbbell Shoulder Press or Smith Machine | 10-12 | 6-8 | 4-6 | 4-6 |
| Lat Pull-downs (shoulder-width grip) | 10-12 | 6-8 | 4-6 | 4-6 |
| Lateral Raises, Cable Machine or Dumbbells | 10-12 | 6-8 | 4-6 | 4-6 |
| Curls: Dumbbell or Cable, Seated Curl Machine | 10-12 | 6-8 | 4-6 | 4-6 |
| Triceps Extensions: Seated Triceps Machine, Cable Pushdowns | 10-12 | 6-8 | 4-6 | 4-6 |
Day 4: LISS
| Exercise | Rep scheme |
|---|---|
| Steps | 10k – 15k |
Day 5: Lower B (Posterior Chain Focus)
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 |
|---|---|---|---|---|
| Bulgarian Split Squats (rep count applies to each leg) | 10-12 | 6-8 | 4-6 | 4-6 |
| Weighted Hip Thrusts (can substitute Multi-Hip or Kickback machine) | 10-12 | 6-8 | 4-6 | 4-6 |
| Hip Abductions (Machine or Cable) | 10-12 | 6-8 | 4-6 | 4-6 |
| Leg Curls | 10-12 | 6-8 | 4-6 | 4-6 |
| Standing Calf Raises: Machine, Barbell, or Dumbbell | 10-12 | 6-8 | 4-6 | 4-6 |
Day 6: Upper B
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 |
|---|---|---|---|---|
| Dumbbell Pullovers | 10-12 | 6-8 | 4-6 | 4-6 |
| Lat Pull-downs (shoulder-width or wider grip) | 10-12 | 6-8 | 4-6 | 4-6 |
| Row Machine (Seated or T-bar) | 10-12 | 6-8 | 4-6 | 4-6 |
| Kelso Shrugs | 10-12 | 6-8 | 4-6 | 4-6 |
| Reverse Flyes: Fly Machine, Cable Machine (single or both arms), Face forward Dumbbells | 10-12 | 6-8 | 4-6 | 4-6 |
| Cable Triceps Extensions | 10-12 | 6-8 | 4-6 | 4-6 |
Day 7: LISS
| Exercise | Rep scheme |
|---|---|
| Steps | 10k – 15k |
General Guidelines
Progressive Overload. When the rep range gets easy, raise the weight.
Reps in Reserve. Leave several reps “in the tank” for your first 2 sets. These are considered warm-up sets. The last set or two should be to failure or almost. The last rep or two of the last set will be moving very slowly no matter how hard you’re working.
Rest periods. Rest about a minute between your warm-up sets, 3 to 5 minutes between your heavy, “working” sets.
Stay hydrated. Drink plenty of water prior to your workout. How will you know? Urine will be almost completely clear.
Sleep. If you’re getting into the gym a lot you’ll need to stay in bed a lot too. 8 hours minimum nightly of good quality sleep.
What if I plateau?
All progress stops at some point.
If you are following the guidelines above and eating right and the weight isn’t increasing, back off the final sets a little and don’t go all the way to failure.
Do this for a few days, then try raising the weight and going to failure. This strategy has been shown to work.
You could also reduce the workload by one set.
Either way, what you’re effectively trying to do here is de-load just a little.
Once you’ve been lifting a while (usually a decade or two… just sayin’) you’ll be able to tell right away when you’ve out-trained your gains, and you’ll be able to adjust very quickly.
What if I overtrain? And how will I know?
This program is a lot; overtraining is a real risk. Symptoms of overtraining include:
- Joint or muscle pain that doesn’t go away. (No, it is not weakness leaving your body. SMH.)
- Interrupted sleep where sleep wasn’t previously an issue.
- Loss of desire to train.
- Irritability in the absence of other explanations.
- Catching a cold that lingers.
There are others. The ones I mention above I’ve suffered myself when overtraining.
Keeping it real
Daily exercise is a good thing. Worldwide, obesity and its comorbidities are a bigger problem than starvation … .at least more prevalent. Staying active with a focus on health is a net positive.
That said…
It’s all about the motivation. When the activity brings legitimate joy and a genuine feeling of accomplishment, good.
However…
If a person feels guilty about not being in the gym 7 days out of 7, they should seriously ask “why”, honestly assess (or get help assessing) and deal equally honestly with the answers.
Download our 7 Day Workout Program PDF below:
We write custom programs. If you have specific physique goals–such as “I’d like wider shoulders”, or “I’d like more ‘V’ in my back”–we can write one for you. Reply in the Comments or simply contact us and we’ll get back in touch. First come, first served.
