7 Day Gym Workout Plan: Push, Pull, Legs, Repeat
Six training days, one rest day, every muscle group hit twice a week. Below is the full schedule with exercises, sets and reps, plus how to add weight each week without stalling.
The weekly schedule at a glance
| Day | Focus | Main lifts |
|---|---|---|
| 1 | Push A | Bench press · Overhead press · Lateral raise · Triceps pushdown |
| 2 | Pull A | Deadlift · Pull-up · Seated row · Face pull |
| 3 | Legs A | Back squat · Romanian deadlift · Leg press · Standing calf raise |
| 4 | Push B | Incline dumbbell press · Dumbbell shoulder press · Cable fly · Skull crusher |
| 5 | Pull B | Barbell row · Lat pulldown · Hammer curl · Rear delt fly |
| 6 | Legs B | Front squat · Hip thrust · Leg curl · Seated calf raise |
| 7 | Rest | Walk, stretch, sleep. No lifting. |
Rep range: heavy compounds 5–8, secondary lifts 8–12, isolation 12–15. Sets: 3–4 working sets per exercise after warm-ups.
Who this 7 day plan is for
This plan suits lifters who have trained consistently for at least six months, know how to squat, bench, deadlift and row with sound technique, and can commit to roughly 75 minutes in the gym six days a week. If that is not you yet, start with three or four full-body days and graduate to this schedule once your recovery allows it. The split itself is not magic — the thing that makes it work is hitting each muscle group twice per week while keeping enough spacing that you are not training a fatigued muscle.
Day by day: what to do
Day 1 and Day 4 — Push
Push days cover chest, shoulders and triceps. Start with the heaviest pressing movement while you are fresh: bench press on Day 1, incline dumbbell press on Day 4. Keep one horizontal press, one vertical press, one lateral raise and one triceps movement per session, three to four sets each. Rest two to three minutes on the compounds and 60 seconds on the raises.
Day 2 and Day 5 — Pull
Pull days train back, biceps and rear delts. Day 2 opens with a deadlift variation and Day 5 with a barbell row. Vertical pulling (pull-ups or lat pulldown) plus horizontal rowing covers the back from both angles; finish with a curl and a face pull to keep the shoulder joint balanced after all that pressing.
Day 3 and Day 6 — Legs
Legs get two distinct sessions so they are not sharing a day with heavy pulls. Day 3 is quad-dominant around the back squat, Day 6 is hip-dominant around the front squat and hip thrust. Calves are trained twice because they respond to frequency, and leg curls protect the knees by building the hamstrings.
Day 7 — Rest
A full rest day is part of the programme, not a bonus. Muscle is rebuilt between sessions, and six consecutive training days is already the upper limit of what most people recover from. Walk, stretch, eat enough protein and sleep.
How to progress without stalling
Use double progression. Stay at the same weight until you hit the top of the rep range on every set, then add the smallest available increment the next session and drop back to the bottom of the range. On a 5–8 movement, that means adding 2.5 kg (5 lb) once you get three sets of eight clean reps. On isolation work, add reps first and weight second. Write every set down — a phone note is fine — because a 7 day schedule moves fast and you will not remember last week's numbers.
Cardio, warm-ups and recovery
Six lifting days do not leave much room for hard cardio. Keep two or three easy 20–30 minute sessions on a bike or incline treadmill, ideally after lifting or on the rest day rather than before legs. Warm up with five minutes of easy movement plus two ramp-up sets on the first exercise. If your joints ache, your sleep drops or your top sets feel heavier two weeks in a row, that is a signal to drop to five days — cutting frequency is almost always better than pushing through.
Frequently asked questions
What is the best 7 day gym workout plan?
A push, pull, legs split repeated twice with one rest day — schedule it as push, pull, legs, push, pull, legs, rest.
Is a 7 day gym workout plan too much?
Not for intermediate and advanced lifters. Beginners should start with three or four days and add volume as recovery improves.
How long should each gym session be?
60 to 75 minutes including warm-up. If you are going past 90 minutes, remove exercises instead of shortening rest.
Can I do a 7 day plan without a rest day?
No. Keep day seven for walking, mobility and sleep — recovery is where the progress is actually built.
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