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FACT CHECKEDWorking out every day is definitely not something everyone can do or should do, but if you have worked up to be able to do a high frequency of 7 days per week and you just simply love exercising and/or being in the gym, then a 7 day workout plan can work for you.
In this article, we are going to tell you everything you need to know about working out 7 days a week and what are your best options in terms of workout splits for optimal results and recovery.
We've got three different 7 day workout plans based on various splits and routines, fitness levels, and overall goals. We'll also discuss who this plan is best suited for, pros and cons, and answer any 7-day workout split questions you may have.
Table of Contents:
There are many ways to go about organizing a workout routine for 7 workout days per week. We recommend a weight lifting split with some form of cardio and mobility training or other physical activity (non-weight lifting days), so you can have tough workouts and easy workouts mixed together.
Because there are so many possible 7 day split options, we have decided to provide you various routines based on different goals and fitness levels. That way you can choose what best suits.
Options: |
Workout Split: |
Training Experience: |
Duration: |
Option 1 |
Upper Lower Split |
Beginner-Intermediate (1+ years) |
4-8 weeks |
Option 2 |
Body Part Split |
Intermediate (1-2+ years) |
4-12 weeks |
Option 3 |
The Big 6 Split |
Intermediate-Advanced (2-3+ years) |
4-8 weeks |
We will now lay out workout plans for all three options above...
Goals: Overall Fitness (Build Muscle, Gain Strength, Lose Fat)
As an early-intermediate (or a beginner on the cusp of being an intermediate), we are going to keep the 7 day workout plan short. The duration of this plan is 4-8 weeks. Start with 4 weeks of training with this 7 day split, and then assess how you feel and your progress before continuing with another week.
The weightlifting portion of the plan is based on an upper lower split.
Here's an overview of the program each week:
Notes:
On strength days, focus on getting stronger by adding a little weight each week.
On hypertrophy days, focus on reaching the top of your rep ranges for all sets and the bottom of your rest time range before increasing weight load (i.e. if it’s 3x15 reps with 60-90 seconds rest, then you’d want to be around 15 reps for all three sets and 60 seconds rest before increasing the load - this allows for sustainable progression).
As for cardio, don't worry about progression, as your time for cardio will be set, but you will vary cardio to keep things fresh.
Endurance will be gained in the hypertrophy range, as will hypertrophy in the strength range and vice versa. The above is simply the major emphasis of the rep range/load.
It should also be noted that different muscle groups do better in specific rep ranges (in terms of hypertrophy) simply because of the muscle fiber slow and fast twitch ratio.
Exercise |
Sets x Reps |
Bench Press (BB or DB) |
3-4 sets x 6-10 reps |
Pull Ups (Weighted if possible) |
3-4 sets x 6-10 reps |
Seated or Standing Shoulder Press |
3-4 sets x 8-10 reps |
Overhand Bent Over Rows |
3-4 sets x 6-10 reps |
Hanging Leg Raises (or Leg Raises if you can’t) |
2 sets x 6-10 reps |
Notes:
Exercise |
Sets x Reps |
Squat (Back Squats ideally) |
5 sets x 5-8 reps |
Deadlifts |
5 sets x 3-6 reps |
Hip Thrusts |
5 sets x 6-10 reps |
Notes:
Choose jogging, cycling, or rowing. The goal is to do low intensity long duration cardio, which means after your cardio session you should be comfortably tired, not exhausted lying in a pile of sweat on the floor, or in other words, aim for 60-75% of your max heart rate consistently for the length of the cardio session.
Length of time: 30-45 minutes (up to as much as 60 minutes is ok, no more than that).
If you play a sport, you can also opt to do that sport on this day (i.e. pick up basketball game). However, an intense game can end up being too taxing on the body, so proceed with caution.
Exercise |
Sets x Reps |
Rest Interval |
Arnold Presses |
2-3 sets x 10-15 reps |
30-90 seconds |
Seated Underhand Rows |
2-3 sets x 10-15 reps |
30-90 seconds |
Incline DB Bench Press (or Decline Push Ups) |
2-3 sets x 10-15 reps |
30-90 seconds |
Close Grip Pull Down |
2 sets x 10-15 reps |
30-60 seconds |
Cable Chest Fly (middle) |
2 sets x 10-15 reps |
30-60 seconds |
Lateral Raises |
2 sets x 15-20 reps |
30-60 seconds |
Rear Delt Fly |
2 sets x 15-20 reps |
30-60 seconds |
Trap Raises |
2 sets x 15-20 reps |
30-90 seconds |
Notes:
Exercise |
Sets x Reps |
Rest Interval |
Leg Press |
2-3 sets x 15-20 reps |
30-60 seconds |
Romanian Deadlift (RDL) |
2-3 sets x 10-15 reps |
30-90 seconds |
Split Squats |
2-3 sets x 10-15 reps |
30-90 seconds |
Leg Curls |
2-3 sets x 10-15 reps |
30-60 seconds |
Leg Extensions |
2 sets x 15-20 reps |
30-60 seconds |
Standing Calf Raises |
2 sets x 15-20 reps |
30-60 seconds |
Seated Calf Raises |
2 sets x 15-20 reps |
30-60 seconds |
Planks x Side Planks |
2 sets x 30 seconds each |
30-60 seconds |
Same rules apply as the previous cardio workout, but choose a different medium (i.e. if you ran on a treadmill for cardio workout #1, then do cycling for cardio workout #2).
You are going to do a full body mobility routine to end the week. This is essentially an active recovery day.
Mobility training is going to give you a greater joint range of motion and freedom of movement, decrease your risk of injury, reduce muscle tension and soreness, improve your posture and movement efficiency, and increase your overall coordination and energy levels.
Here are three full body mobility routines that you can choose from:
Note: You’ll notice the mobility routines are labeled as warm ups/decompressions in Youtube, but they are in fact mobility routines and perfect for this active yet low intensity day focused on mobility and flexibility. You can switch up which one you do each week.
Feel free to do some more specific static stretches after the routine as well. For example, if your legs feel particularly tight during the mobility routine, pick a few different static stretches for your legs.
Working out 7 days a week is already hard on the nervous system, so HIIT is typically better for workout splits with lower frequency. That said, 4 days of weight lifting per week can work with HIIT.
Essentially, you can replace one of your cardio days with HIIT. HIIT workouts are efficient and effective, so they are a good option on days where you are short on time.
A 10-15 minute HIIT workout can be just as effective in terms of fat loss as a 30-40 minute low intensity cardio session since HIIT provides the afterburn affect, which essentially means you’ll be a higher amount of burning calories at rest long after the workout is over.
All that said, only do HIIT when you really feel up to it, as if you do a super intense HIIT workout, it can throw off your routine considering your body will need time to recover.
Goals: Build Muscle & Lose Fat
If you are an intermediate lifter (been lifting for more than 1-2 years), the duration of this plan can be 4-12 weeks. It’s up to you how you feel.
Here's an overview of what this plan looks like each week:
In regards to the split, this plan follows a body part split because it will be medium intensity, which is going to help you sustain this high frequency of weightlifting.
The focus on this 7 day workout plan is hypertrophy without fat gain. However, strength gains should also occur as we are going to include some strength sets into your routine.
While you will only be targeting your muscle groups once a week, they will be high volume workouts. Moreover, there will be some crossover of muscles, so many muscles will be worked more than once per week.
For example, you will do deadlifts on back day, which of course is also a posterior leg exercise.
Be sure to keep the routine in this order as it is designed for optimal recovery of agonist muscle groups (muscle groups that work together for compound exercises/movements).
Note: The above is simply the major emphasis, as strength and size can be gained in any rep range. It should also be noted that certain muscle groups do better in specific ranges (in terms of hypertrophy) simply because of the muscle fiber slow and fast twitch ratio.
We will be using different rep ranges, but the major focus is on hypertrophy.
In regards to progression, the following should be implemented in order: range of motion, tempo/time under tension, maximizing rep range, optimizing rest time, and finally increasing weight load. If you feel your workouts are too easy, you can increase the weight load the following week.
Ideally, each week your workouts should be just as hard as the last, but not because you are overtraining or not improving, but simply because you are making them a little more difficult each week. If you were to keep the same exact rep ranges, rest times and loads, your workouts would become easier, and you can’t progress like that.
Assuming your range of motion is optimal...A logical progression would look like this (using bench press as an example):
This is just a quick example, and may not be this perfect (for example, you may want to jump from 90 seconds rest to 75 seconds), but either way it shows how to make your workouts a little more difficult each week for sustainable progression and thus overload.
Another option you have is to increase the total volume over time by adding more sets. For example, on week 4, you could increase some exercises from 2 sets to 3 sets or 3 sets to 4 sets if you feel that exercise needs more volume.
Do at least one cardio workout each week. However, some weeks can be two times cardio and one time mobility.
Remember, strength training if done with a proper range of motion is a form of dynamic stretching, so mobility and flexibility training can be implemented for days where you feel somewhat tired and need something easy and/or if you are feeling tight.
Be sure to switch up your form of cardio each session or week. You can rotate between something like jogging, cycling, elliptical, rowing, etc. The goal is to do low intensity long duration cardio (30-60 minutes). This will keep you in the fat burning zone.
Other options for cardio are a fun sport you like or hiking or even a short HIIT session.
As for mobility routines, here are three 10-15 minute full body mobility routines you can follow:
You can also do a Yoga class if your gym has them! But yoga can be quite challenging!
Now, let’s get into this intense workout regimen!
Exercise |
Sets x Reps |
Flat Bench Press (BB or DB) |
3 sets x 6-10 reps |
Incline Bench Press (BB or DB) |
3 sets x 8-12 reps |
Chest Dips |
3 sets x 10-15 reps |
Cable Fly Low to High |
2 sets x 10-15 reps |
Cable Fly High to Low |
2 sets x 10-15 reps |
Cable Fly (Middle) or Dumbbell Fly (flat) |
2 sets x 10-15 reps |
Push Ups |
1 set x max rep burnout |
Rest time: 60-90 seconds between sets and exercises
Exercise |
Sets x Reps |
Deadlifts |
3 sets x 3-6 reps |
Pull Ups or Chin Ups (weighted if possible) |
3 sets x 6-10 reps |
Overhand Bent Over BB Rows |
3 sets x 8-12 reps |
T-Bar Rows or Close Grip Seated Rows |
2 sets x 10-15 reps |
Rear Delt Fly |
2 sets x 15-20 reps |
Face Pulls |
2 sets x 10-15 reps |
Single Arm Farmer’s Carry |
2 sets x 30-60 yds (m) each side |
Rest time: 60-90 seconds between sets and exercises
Exercise |
Sets x Reps |
Barbell Bicep Curl |
3 sets x 6-10 reps |
Hammer Curl |
3 sets x 8-12 reps |
Reverse Curl |
3 sets x 10-15 reps |
Close Grip Bench Press |
3 sets x 8-12 reps |
Tricep Pushdowns |
3 sets x 10-15 reps |
Tricep Overhead Extensions |
3 sets x 10-15 reps |
Hanging Leg Raises |
2 sets x 6-10 reps |
Plank |
2 sets x 30-60 sec |
Side Plank |
2 sets x 30-60 sec |
Rest time: 30-60 seconds
Feel free to change up your core exercises each week. Here are some of our favorite core exercises.
Do any cardio workout you'd like lasting 30-45 minutes. We recommend steady state cardio on a treadmill (or running outside), elliptical or stationary bike.
Exercise |
Sets x Reps |
Standing or Seated Overhead Press |
3 sets x 8-12 reps |
Arnold Press |
3 sets x 10-15 reps |
Lateral Raises |
3 sets x 15-20 reps |
Plate Front Raise with Twist |
3 sets x 10-15 reps |
Trap Raises |
3 sets x 15-20 reps |
Wall Handstands |
2 sets x max hold |
Rest time: 30-90 seconds
Exercise |
Sets x Reps |
Back Squats |
3 sets x 6-10 reps |
Split Squats (each side) |
3 sets x 8-12 reps |
RDL (Romanian Deadlift) |
3 sets x 8-12 reps |
Hip Thrusts or Glute Bridges |
3 sets x 8-12 reps |
Leg Extensions x Leg Curls |
3 sets x 10-15 reps |
Standing or Seated Calf Raises |
3 sets x 15-20 reps |
Rest time: 60-120 seconds (depending on intensity of exercise)
Think of this as a free day to do what you need most. Do you need another steady state cardio session? Do you need some mobility work? Do you want to work on some athletic movements? This is the day for you to do something light and "fun".
Goals: Strength & Muscle
This advanced routine can also work for intermediates. We think this 7 day workout plan is a very interesting and creative approach to working out every day. You can run this plan for 4-8 weeks to see how it works for you.
This plan is designed to build strength and muscle. It focuses on the 6 most fundamental human movements (horizontal push, horizontal pull, vertical push, vertical pull, squats, hip hinges) and core/rotation will be added in where appropriate.
To best explain it, let us first show you the 7 days routine...
As an intermediate-advanced trainee, we won’t be breaking down an exact plan for you (meaning every single exercise), as this plan allows for variety. But we will give you the essential information.
The basic principle is this: Each day focuses on one main lift, and thus attempts to build strength in that lift and basically kill the muscles associated with that lift. With that, based on the big 6 exercises we’ve chosen, you will essentially be hitting each muscle group twice a week (at least to some degree, with one day having certain muscle groups as the major emphasis).
As for Accessory Days, it involves accessory lifts, which can be smaller compound movements and isolation exercises to hit specific muscles that need more attention, such as your side delts, triceps, biceps, etc. Whatever muscles you feel are lagging for you specifically.
The order of the routine is strategic, as you obviously don’t want to do squats and deadlifts back to back or bench press and overhead press back to back or pull ups and bent over rows back to back. That said, you can change up the order of the days, but keep this same strategy in mind as it will allow you to put the best energy into each day and recover properly.
Notes:
As you can see, this plan does not include cardio. However, if cardio is important to you, you can add 20-30 minutes of cardio a 2-3 times per week.
Some of these workouts will be only 30 minutes long, so you can do some incline walking or light jogging after on a treadmill or you can take a nice brisk walk outside after. Alternatively, you could do a little cardio in the morning a couple times a week or replace an accessory day with a cardio day.
On bench press day, you have two options that you can do, flat bench or incline bench (slight incline 15˚). You can also alternate between using dumbbells and barbell for the bench press.
Obviously the major focus of this workout is bench press.
Exercise |
Sets x Reps/Range |
Bench Press (65-75% 1RM) |
5 sets x 10-15 reps |
Bench Press (80-90% 1RM) |
5-10 sets x 5-8 reps |
Horizontal Pushing Exercises |
2-3 sets x 8-20 reps |
Horizontal Pushing Exercise |
2-3 sets x 8-20 reps |
As for exercises 3 and 4, you can choose any horizontal pushing exercise you’d like on that day, such as cable flys, dumbbell flys, decline presses, push ups, and so on. If your chest is really wiped out, you can just do one exercise rather than two or you can do none at all.
We highly recommend sticking with barbell back squats for the duration of this plan. However, if you have some limitations, you can perform another quad dominant movement in its place.
Exercise |
Sets x Reps/Range |
Back Squats (60-80% 1RM) |
5 sets x 8-15 reps |
Back Squats (80-90% 1RM) |
5-10 sets x 3-8 reps |
Quad Dominant Exercises (Lunges, Split Squats, Leg Press, Hack Squats) |
2-3 sets x 10-20 reps |
Check out our Complete Guide to the Squat for information on best form, mistakes to avoid, and variations.
For pull up day, you will be doing various types of pull ups. Essentially, you want to mix up your sets with pull ups, chin ups, and neutral grip pull ups. Moreover, you can alter grip width.
If you can, work in weighted sets as well.
Exercise |
Sets x Reps |
Pull Ups |
5 sets x 5-10 reps |
Chin Ups |
5 sets x 5-10 reps |
Neutral Grip Pull Ups |
5 sets x 5-10 reps |
Notes:
Related: Pull Ups vs Chin Ups Muscles Worked
An accessory day is totally up to you. You’ll have to see which areas of your body you want to work on. The beauty of this plan is all the other days are made up of the big 6 compound lifts which hit all 6 fundamental movements (horizontal pulls, horizontal pushes, vertical pulls, vertical pushes, quad dominant, hip/hamstring dominant).
As such, we like to do smaller compound exercises and isolation exercises for areas that may need a little more attention for growth. This may be a good day to do a little core work too.
An example workout is as follows:
Exercise |
Sets x Reps |
Cable Lateral Raises |
3 sets x 15-20 reps |
Bicep Curls |
3 sets x 15-20 reps |
Tricep Kickbacks |
3 sets x 15-20 reps |
Trap Raises |
3 sets x 15-20 reps |
Calf Raises |
3 sets x 15-20 reps |
Rear Delt Flys |
3 sets x 15-20 reps |
You’d be using relatively lightweight here and focus on time under tension.
Alternatively, you can take a break from weightlifting and have a cardio day.
The primary exercise is the standard barbell deadlift. Deadlifts show best results when performed in relatively low rep ranges with heavy loads, so you will notice the lowest rep ranges on Deadlift Day.
Exercise |
Sets x Reps/Range |
BB Deadlift (65-80% 1RM) |
5 sets x 6-10 reps |
BB Deadlift (80-95% 1RM) |
5-10 sets x 1-5 reps |
Hip/Hamstring Dominant Exercise (RDLs, Hip Thrusts, Leg Curls) |
2-3 sets x 10-15 reps |
As always, adjust the weights, reps, and sets to match your fitness level and objectives. The percentages of 1RM (rep max) for BB Deadlift indicate the relative intensity of the weight you should be using.
For this, we recommend the standard overhand grip overhead shoulder press (aka OHP) However, you can alternate between standing and seated overhead presses. You can also alternate between using dumbbells or a barbell.
Exercise |
Sets x Reps |
OHP |
5 sets x 10-15 reps |
OHP |
5-10 sets x 5-10 reps |
Another interesting option for shoulders specifically is to do something like:
20 sets x 20 reps with 30-60 seconds between sets using the same weight (only going down in weight truly if needed).
You’ll be sore as heck after this kind of high volume low rest shoulder workout. We only recommend this for Overhead Press Day because of the anatomy of the deltoids. Something like this would not be ideal for deadlifts (although it could potentially be effective for bench press, squats, and row days, which you can test out).
Notes: Performing some core workout after your sets is optional.
To learn correct form and some great variations of the OHP, check out our Complete Guide to the Overhead Press.
This day is all about the best possible horizontal pull exercise, the BENT OVER ROW.
With this one, you can alternate each week by doing different variations, such as overhand bent over rows, underhand bent over rows, Pendlay rows or Yates rows.
Exercise |
Sets x Reps |
Bent Over Row (12-15 reps) |
5-10 sets x 12-15 reps |
Bent Over Rows (6-12 reps) |
5-10 sets x 6-12 reps |
Notes:
Be sure to do dynamic warm ups before lifting weights. 3-5 minutes of dynamic stretching and 3-5 minutes of light cardio is good, then do as many warm up sets as you need.
Related: Pre-Workout vs BCAA, Which is More Important?
For all three 7 day workout plans above, if your body is feeling fatigued and performance is dropping, then take the rest you need. You can take 1-7 days off and then get back to the plan. Listen to your body and rest when needed (even if it’s just one day off and then you continue where you left off).
We aren’t going to break down a complete plan like the one above, but as we said, there are plenty of ways to go about working out everyday.
Here is a prime example for someone who wants to get lean and athletic using full body workouts:
Here is a good example of someone who wants to get lean and athletic but with a little more emphasis on muscle gain and strength:
Here is one more example using the famous push pull leg split (PPL):
The options are plentiful. Work on what you desire to improve at or what you find fun.
Working out seven days a week is not ideal for everyone. But, for lifters who have the right split, variety, and are eating enough and sleeping right, yes, you can train seven days a week. It's also important that you have worked up to this high frequency of training. You can't just go from 2-3 workouts per week to 7.
Let's look at some common goals to get a clear understanding if training seven days a week is right for you:
All in all, you can train 7 days a week, and for any goal. You just need to have some variety in your training, as lifting weights 7 days a week might not be the best option.
Here are the prerequisites you'll need for a 7 day workout plan AND the most suitable goals for this high training frequency.
Prerequisites: |
Suitable Goals: |
Good health and fitness condition |
Athlete or multi-fitness goal |
Adequate sleep availability |
Weight loss/fat reduction |
30-60 minutes of daily training time, every day |
Maintenance and health upkeep |
Gradual progressed to 7 days/week |
Daily endorphin boost |
In tune with your body |
Intensive short-term plan for muscle gain |
If you fall into one of the following categories, a 7 day workout plan may not be best for you.
With a 7 day workout plan, you can build muscle and you can get stronger, but it won’t be sustainable. So, if you are into strength training or bodybuilding, only use a 7 day plan for a short training cycle.
You can implement a short 7 day workout plan every 6-12+ months as a way to shock your body. Just be sure to give yourself the rest you need.
All in all, if you like to workout or be in the gym every day and staying active, but you know how and when to turn intensity up and down and can listen to your body when it’s time to rest, then you can workout 7 days a week and potentially see some great improvements in size and strength or at the very least get super lean.
If you aren't convinced yet whether working out every day is the right choice, let's go over why it could be good. There are plenty of great benefits to getting a daily sweat session in, so let’s go over them for your consideration:
Most adults spend around 70% of their waking day sitting down. This is a huge reason for the obesity problem in America (along with poor nutrition, of course).
The vast majority of American adults only take about 3,000-4,000 steps a day.
For reference, "sedentary" is considered less than 5,000 steps per day, "low active" is considered 5,000 to 7,500 steps per day, "somewhat active" is considered 7,500 to 10,000 steps per day, and "active" is anything more than 10,000 steps per day.
However, being sedentary or active doesn’t just come down to how many steps you take, it is just one effective indicator.
For reference, 1 minute of weight lifting is the equivalent to 133 steps (so 30 minutes is ~4,000 steps) and an aerobic workout is 145 steps per minute.
So, whether you workout several days a week and get your steps in on the remaining days (we’ll consider it working out everyday) or you do some form of physical activity every day and keep your steps as is, you will be out of the sedentary zone and that is going to be great for your overall health and longevity.
By staying active every day, you will have a great improvement in your metabolism and in turn you will shed off fat and/or keep it off. With that, you will see great results in your body composition. Your muscles will be fuller and denser, your bones will be stronger, and your body fat percentage will be in the healthy range.
We all know that working out releases endorphins. That natural high after a workout is a fantastic feeling, so why not get it every day. Not only will this make you feel good right after your workout, but it helps keep stress, anxiety and depression at bay.
Working out is huge for keeping good mental health, especially considering the endorphins are combined with a more positive self-image.
Exercise has been proven to improve brain function. As long as you are keeping your workouts to a manageable level in terms of fatigue, you will see an awesome improvement in memory and problem solving ability.
In the long run, keeping fit and healthy by working out can help protect you from ever-scary neurodegenerative diseases like Alzheimer’s. Let’s keep your brain synapses firing strong with daily physical activity.
For most people, exercising, eating healthy, and sleeping right go together like Moe, Larry and Curly. When you exercise, you make a conscious decision to invest in your health, and you won’t want to ruin the hard work with unhealthy foods.
Moreover, after a long day and a good workout, you are bound to get some restful sleep. In the end, people who workout tend to eat better and sleep better. And both eating healthy and sleeping well are vital for living a long, healthy, and productive life. You can thank daily exercise for this positive chain reaction.
Studies show hitting each muscle group twice a week is best for hypertrophy, even if the total weekly volume is a little less. While this can be done with a split that doesn't involve training 7 days a week, it can be made very easy with a 7 day split.
Remember, not every workout needs to be weight lifting. You'll easily get to hit each muscle group twice a week, with a day or two to spare for other types of workouts like cardio, HIIT, plyometrics, or any athletic specific training.
Really, there are only two potential downsides to a 7 day workout plan.
If you aren’t recovering properly due to inadequate rest time, your progress can stall or even reverse. For example, if you are trying to gain muscle, but you aren’t recovering properly, you may actually lose muscle. Remember, muscle growth occurs during recovery.
That said, as long as you have the right routine that allows your muscles to have adequate time to repair themselves, you can make exercising every day work for you.
If you are doing high intensity workouts every day, you are going to burnout pretty quickly, both mentally and physically. It’s hard to overtrain with 4-5 days of workouts per week, but it can occur if you do intense workouts and have poor recovery habits.
When overtrained, not only will your body feel fatigued and tired, your mind will too. Just like working out benefits the mind, too much of a good thing can negatively impact it too. This is why varying your workouts in terms of the muscles targeted, the type of exercise, and the intensity is so important to avoid overtraining and mental burnout.
Let's answer some frequently asked questions regarding 7-day workout plans.
We really don’t recommend beginners to workout every day unless you are doing low intensity workouts like jogging, cycling, or yoga. As a beginner, if you workout 7 days a week, make at least 4 of those days low intensity.
That said, if you want to be smart about your fitness, just start with 2-3 days a week of 30-40 minutes of moderate-to-high intensity workouts. Then you can ramp it up in terms of frequency from there and play around with intensity.
Your goal should be to work up to around 1-2 hours of aerobic work per week and two to three 30-40 minute strength training session for overall general health and fitness (i.e. 2-3 strength training sessions with 2-3 cardio session per week). FYI - cardio sessions are best around 30-40 minutes.
Honestly, if you want to workout and/or be in the gym every day, you can make it work simply because of that. Do what makes you feel good and happy. You’ll just have to structure your weekly routine in a way that is sustainable.
For example, you can’t do an intense workout every single day of the week but you could do seven low to medium intensity workouts with the right split if you are already in good shape OR you could do a few tough workouts along with a few easy workouts.
You also have to ask yourself if working out every day is more important than your overall goal.
For example, if your goal is to build as much muscle mass as possible, you may have to sacrifice a day or two (or even three) in the gym to rest BUT if your goal is maintenance, general health, staying lean, and just feeling and moving better, then you can definitely workout seven days a week by planning a proper routine that manages fatigue well.
Some more advanced trainees may even be able to see some good gains on a 7 day a week workout plan when done in cycles (i.e. not year round, but maybe a month or two of working out 7 days a week each year).
If you do decide to workout every day, you need to pay attention to what your body and mood is telling you. Here are a few signs that you are working out too much or you simply need a rest:
The mistakes to avoid if following a 7-day workout plan are:
The 7 day workout plans we provided you work well because:
Ultimately, our goal is to make your fitness as well-rounded as possible.
If you think you are ready for a 7 day workout plan, then give it a go. But again, only start this if you are at an appropriate fitness level and don’t go from not working out at all to working out every day. Work your way up to a 7 day a week gym routine.
We also don’t recommend it year round unless you really know when and how to implement rest periods. Make sure you listen to your body and take recovery days when needed.
Have questions about working out everyday? Feel free to reach out to us by email or ask your certified personal trainer (our team are all certified btw!)
Interested in learning about other split options? Check out The 5 Best Workout Splits.
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Garett Reid
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