fitness, weight loss, push ups
Muscular and strong athletic man doing Push up exercising in sport gym.

Best 7 day workout: Repeat this for 4 weeks

Embarking on a fitness journey requires dedication, commitment, and a well-structured plan. Building a consistent workout routine that effectively targets different muscle groups is instrumental in achieving overall strength, endurance, and physical fitness. This meticulously crafted 7-day fitness regimen offers a strategic approach to diversify workouts across the week, focusing on specific body parts each day.

Tailored for both beginners and intermediate fitness enthusiasts, this routine aims to foster a habit of regular exercise over the course of a month, facilitating noticeable results and setting the foundation for a healthier lifestyle. Through clear charts, precise instructions, and a comprehensive breakdown, this guide aims to inspire and assist individuals in embracing a fulfilling fitness journey.


Preparing to sculpt and strengthen your body necessitates a well-organized exercise plan; this carefully structured 7-day fitness routine stands as a roadmap towards comprehensive physical development. Tailored to engage various muscle groups on specific days, this routine seeks to establish a habit of consistent exercise over a month, ultimately fostering visible progress and enhancing overall well-being.

Creating a comprehensive 7-day fitness routine targeting different body parts each day can be a fantastic way to enhance overall strength, endurance, and muscle development. Below is a structured workout plan that covers various muscle groups over the course of a week. This plan is designed for both beginners and intermediate fitness enthusiasts aiming to build a consistent exercise routine over a month.

Day 1: Chest & Triceps


  • -Barbell Bench Press: 3 sets x 10 reps
  • Dumbbell Flyes: 3 sets x 12 reps
  • Push-Ups: 3 sets to failure


  • Tricep Dips: 3 sets x 10-12 reps
  • Tricep Overhead Extension: 3 sets x 12 reps
  • Close Grip Bench Press: 3 sets x 10 reps

Day 2: Back & Biceps


  • Deadlifts: 4 sets x 8 reps
  • Pull-Ups: 3 sets to failure or assisted pull-ups
  • Barbell Rows: 3 sets x 10 reps


  • Barbell Bicep Curls: 3 sets x 12 reps
  • Hammer Curls: 3 sets x 10 reps
  • Seated Alternating Dumbbell Curls: 3 sets x 12 reps

Keto For Weight Loss!
Get Instant ACCESS Now.


Day 3: Shoulders

  • Military Press: 4 sets x 8 reps
  • Lateral Raises: 3 sets x 12 reps
  • Front Raises: 3 sets x 12 reps
  • Reverse Flyes: 3 sets x 12 reps

Day 4: Legs

Quads & Hamstrings:

  • Squats: 4 sets x 10 reps
  • Leg Press: 3 sets x 12 reps
  • Lunges: 3 sets x 12 reps (each leg)


  • Standing Calf Raises: 4 sets x 15 reps
  • Seated Calf Raises: 3 sets x 12 reps

Day 5: Active Recovery / Cardio

  • 30-45 minutes of moderate-intensity cardio: Jogging, cycling, swimming, or any preferred activity
  • Stretching and mobility exercises: Focus on flexibility and recovery

Day 6: Full Body (Compound Exercises)

  • Squat Press (Thrusters): 3 sets x 12 reps
  • Deadlift to Overhead Press: 3 sets x 10 reps
  • Pull-Ups or Lat Pulldowns: 3 sets x 10 reps
  • Plank: 3 sets, hold for 1 minute each

Day 7: Rest and Recovery

  • Rest day: Allow your body time to recover and repair muscles. Focus on adequate hydration, nutrition, and quality sleep.
  • Be sure to reward yourself for the consistency you kept through out the week.


Weekly Schedule Overview:

Day Workout
1 Chest & Triceps
2 Back & Biceps
3 Shoulders
4 Legs
5 Active Recovery/ cardio
6 Full body
7 Rest & Recovery

Tips for Success:

  1. Progressive Overload: Increase weight or reps gradually to challenge muscles.
  2. Proper Form: Focus on correct technique to prevent injuries.
  3. Nutrition: Consume a balanced diet with sufficient protein for muscle repair and growth.
  4. Rest and Recovery: Allow time for muscles to recover and avoid overtraining.

This 7-day workout routine targets different muscle groups each day, providing a balanced approach to overall fitness. It’s crucial to adapt the workout to individual fitness levels and listen to your body. Over the course of a month, consistency with this routine can help establish a fitness habit and promote noticeable improvements in strength, muscle tone, and endurance. Adjustments can be made based on personal preferences and progress to ensure continued growth and success in fitness goals. Always consult with a healthcare professional before starting any new exercise program.

To end this article, I extend my gratitude to all readers for exploring this comprehensive workout routine. Your commitment to fitness and well-being is commendable, and I hope this guide serves as a valuable resource on your journey to a healthier lifestyle.

Don’t miss out on the latest updates and exclusive content; subscribe to our weekly newsletter at to receive ongoing tips and insights on health and fitness. Remember, your support matters! Connect with us on TikTok and Facebook @HoosRah; like, follow, and share our social media content to keep more individuals informed and inspired about everything related to Health & Wellness.

DISCLAIMER: It’s important to note that no content on this site, regardless of the publication date, should ever be used as a replacement for direct medical advice from your doctor or another qualified healthcare professional. Always consult with your healthcare provider before starting any new exercise program or making significant changes to your fitness routine. Your health and safety are our top priorities.

Review LISS VS HIIT: Which might be best for your WEIGHT LOSS Journey

Previous article

Best diet for weight loss: intermittent fasting & its health benefits

Next article

You may also like

Leave a reply

Your email address will not be published. Required fields are marked *