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Full Week Gym Workout Plan for Beginners and Intermediates - Buddy Fitness

If you’re looking for a gym workout plan that suits your fitness goals, you might be overwhelmed by the number of options available. There are so many different types of workouts, exercises, sets, reps, and rest periods that it can be hard to know where to start.


But don’t worry, I’m here to help you find the best gym workout plan for you.



To help you get started, we recommend watching this video on full week gym workout plan for beginners and intermediates.


As a beginner or intermediate, starting a full week gym workout plan can be intimidating. However, with the right guidance, you can achieve your fitness goals and build a strong foundation for your fitness journey.


In this blog post, we will provide you with a full week gym workout plan that is suitable for beginners and intermediates.


Before we dive into the workout plan, it is important to note that consistency is key. Make sure to stick to the plan and gradually increase the intensity and duration of your workouts as you progress.


FULL WEEK GYM WORKOUT PLAN - BUDDY FITNESS - 2023

WORKOUT TYPE : - FULL BODY ‌

TRAINING LEVEL : - BEGINNER & INTERMEDIATE ‌

TARGET GENDER : - MALE & FEMALE

TARGET GOALS : - MUSCLE GAIN | WEIGHT GAIN | FAT LOSS



FULL WEEK WORKOUT PLAN | GYM WORKOUT PLAN

(DAY - 1) MONDAY - CHEST

(DAY - 2) TUESDAY - BACK

(DAY - 3) WEDNESDAY - BICEPS & FOREARMS

(DAY - 4) THURSDAY - TRICEPS & ABS

(DAY - 5) FRIDAY - SHOULDERS

(DAY - 6) SATURDAY - LEGS

(DAY - 7) SUNDAY - REST


It is important to note that this workout plan is just a guideline. It is important to listen to your body and adjust the plan as needed. Additionally, it is recommended to watch videos or consult with a personal trainer to ensure proper form and technique for each exercise.


With dedication and hard work, you can achieve your fitness goals and build a strong foundation for your fitness journey.



Today we are going to follow this Full Week Gym Workout Plan

Tips before we start


Before workout do 5 to 10 minutes of full body warm-up

Keep adding weight on each sets from sets one two three

After workout do 5 to 10 minutes of full body stretching

You can include cardio on Alternate days


Starting from

Day 1 on Monday do Chest Workout


Exercise number 1 Barbell Bench Press

Do three sets of 10 to 15 reps and take a rest of 60 seconds in each sets


Exercise number 2 Incline Barbell Bench Press

Do three sets of 10 to 15 reps and take a rest of 60 seconds in each sets


Exercise number 3 Decline Barbell Bench Press

Do three sets of 10 to 15 reps and take a rest of 60 seconds in each sets


Exercise number 4 Pec Deck Fly

Do three sets of 10 to 15 reps and take a rest of 60 seconds in each sets


Exercise number 5 High Cable Fly

Do three sets of 8 to 12 reps and take a rest of 60 seconds in each sets


Exercise number 6 Low Cable Fly

Do three sets of 8 to 12 reps and take a rest of 60 seconds in each sets


Day 2 on Tuesday do Back Workout


Exercise number 1 Let Pull Down

Do three sets of 10 to 15 reps and take a rest of 60 seconds in each sets


Exercise number 2 Seated Cable Row

Do three sets of 10 to 15 reps and take a rest of 60 seconds in each set


Exercise number 3 Barbell Deadlift

Do three sets of 8 to 12 reps and take a rest of 60 seconds in each sets


Exercise number 4 Barbell Bent Over Row

Do three sets of 8 to 12 reps and take a rest of 60 seconds in each sets


Exercise number 5 Back Extension

Do three sets of 8 to 12 reps and take a rest of 60 seconds in each sets


Day 3 on Wednesday do Bicep and Forearms Workout


Exercise number 1 Dumbbell Bicep Curl

Do three sets of 10 to 15 reps and take a rest of 60 seconds in each sets


Exercise number 2 Cable Bicep Curl

Do three sets of 10 to 15 reps and take a rest of 60 seconds in each sets


Exercise number 3 Preacher Curl

Do three sets of 8 to 12 reps and take a rest of 60 seconds in each sets


Exercise number 4 Dumbbell Hammer Curl

Do three sets of 10 reps on each sides and take a rest of 60 seconds in each sets


Forearms Workout


Exercise number 5 Dumbbell Wrist Curl

Do three sets of 15 to 20 reps and take a rest of 60 seconds in each sets


Exercise number 6 Dumbbell Reverse Wrist curl

Do three sets of 15 to 20 reps and take a rest of 60 seconds in each sets


Day 4 on Thursday do Triceps & ABS Workout


Exercise number 1 Triceps Push Down

Do three sets of 10 to 15 reps and take a rest of 60 seconds in each sets


Exercise number 2 Dumbbell Overhead Extension

Do three sets of 10 to 15 reps and take a rest of 60 seconds in each sets


Exercise number 3 Dumbbell Kickback

Do three sets of 10 reps on each sides and take a rest of 60 seconds in each sets


ABS Workout


Exercise number 4 Bicycle Crunches

Do three sets of 10 to 15 reps and take a rest of 60 seconds in each sets


Exercise number 5 Reverse Crunches

Do three sets of 10 to 15 reps and take a rest of 60 seconds in each set


Exercise number 6 Decline Sit-Ups

Do three sets of 10 to 15 reps & take a rest of 60 seconds in each sets


Day 5 on Friday do Shoulder Workout


Exercise number 1 Dumbbell Shoulder Press

Do three sets of 10 to 15 reps and take a rest of 60 seconds in each sets


Exercise number 2 Dumbbell Side Raise

Do three sets of 10 to 15 reps and take a rest of 60 seconds in each sets


Exercise number 3 Cable Front Raise

Do three sets of 10 to 15 reps and take a rest of 60 seconds in each sets


Exercise number 4 Reverse Pec Deck Fly

Do three sets of 8 to 12 reps & take a rest of 60 seconds in each sets


Exercise number 5 Dumbbell Shrug

Do three sets of 8 to 12 reps and take a rest of 60 seconds in each set


Day 6 on Saturday do Legs Workout


Exercise number 1 Barbell Squat

Do three sets of 10 to 15 reps and take a rest of 60 seconds in each sets


Exercise number 2 Leg Press

Do three sets of 10 to 15 reps and take a rest of 60 seconds in each sets


Exercise number 3 Dumbbell Lunges

Do three sets of 10 reps on each sides and take a rest of 60 seconds in each sets


Exercise number 4 Leg Extension

Do three sets of 10 to 15 reps and take a rest of 60 seconds in each sets


Exercise number 5 Leg Curl

Do three sets of 10 to 15 reps and take a rest of 60 seconds in each sets


Exercise number 6 Seated Calf Raise

Do 3 sets of 10 to 15 reps and take a rest of 60 seconds in each sets


Day 7 on Sunday is a Rest Day


Rest is a part of a program remember muscles are Toned in a GYM

Fade in the Kitchen and Build in Bed


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