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The Seven Day Workout Plan

If you're serious about seeing results, you need to do more than just the bare minimum at the gym. It's not just about "putting in the time"; instead, it's about working hard as well as smart. That means doing exercises that hit multiple muscle groups, changing your low-intensity cardio (jogging, cycling, elliptical training, etc.) to high-intensity interval training, and working on every aspect of your fitness.

Here is the Seven Day Workout Plan that will help you to see serious results.

Day 1: Upper Body Resistance Training

This is the day to focus on your compound, multi-muscle movements, exercises that engage multiple muscle groups at once. For example:

  • Chin-Ups
  • Pull-Ups
  • Push-Ups
  • Bench Presses
  • Military Presses
  • Pull-Downs
  • Rows

Of course, your workout wouldn't be complete without a bit of core training, including Deadlifts, Hanging Leg Raises, and Ab Curls.

Finish the day with 10 minutes of HIIT training (sprint training, cycling, etc.) to torch that fat.

Day 2: Lower Body Resistance Training

Now is the day to give your legs the attention they need. Spend your time on the truly effective leg exercises:

  • Squats
  • Lunges
  • Stiff-Legged Deadlifts
  • Bulgarian Split Squats
  • Leg Presses
  • Leg Extensions
  • Leg Curls
  • Calf Raises

Spend 40 percent of the workout on your quads, 40 percent on your hamstrings and glutes, and 20 percent on your calves.

Finish with a low-intensity cardio workout, no more than 10 to 20 minutes.

Day 3: Mobility and HIIT Training

This is all about pushing your body to the limits of its cardiovascular endurance, using exercises like:

  • Box Jumps
  • Jump Squats
  • Burpees
  • Mountain Climbers
  • Jump Lunges

Any exercise that combines a cardiovascular component (jumping, running, leaping, etc.) with a resistance training component (squat, push-up, lunge, etc.) is a great addition to this workout.

Spend no more than 20 minutes on this workout. Follow it up with 10 minutes of High-Intensity Interval Training, such as Sprint Training or a HIIT cycling workout.

Finish it off with mobility training, including a solid 20 to 30 minutes of stretching. Focus on increasing the mobility and flexibility of your joints: hips, back, knees, shoulders, elbows, and ankles.

Day 4: "Pushing" Muscle Training

This is the day to focus on your chest, triceps, and anterior (front) shoulders, including exercises like:

  • Push-Ups
  • Bench Presses
  • Military Presses
  • Dips
  • Skull Crushers
  • Cable Push-Downs

Transition into 10 minutes of work on your abs, and finish off the workout with 10 to 20 minutes of HIIT training.

Day 5: "Pulling" Muscle Training

This is the day to focus on your back, biceps, traps, and posterior (back) shoulders, including exercises like:

  • Cable Pull-Downs
  • Pull-Ups
  • Chin-Ups
  • Bicep Curls
  • Preacher Curls
  • Shrugs
  • Rows

Give your lower back some love with Deadlifts, Supermans, and other spinal strengthening exercises. Finish with a 10-minute HIIT training session.

Day 6: Lower Body Resistance Training

This workout is exactly like Day 2, with all the focus being on strengthening your legs. Remember, your legs are your largest muscle group, meaning they burn the most calories.

Day 7: Mobility Training

This is a day to focus on flexibility with lots of stretches and relaxing movements that encourage a better range of motion in your joints. Give yourself a "rest day" and go more slowly with the stretches. You don't need more than 30 to 40 minutes for a full body workout.

Doing this Seven Day Workout Plan will lead to serious results over time! It's exhausting, but once your body adapts, you'll find you are in the best shape of your life.

[Image via Shutterstock]

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