A well-balanced seven-day workout plan can help you achieve your fitness goals, whether you want to build strength, improve mood, manage your weight, or enhance your sleep quality. The key to success is to diversify your routine by incorporating cardio, full-body exercises, stretching, and weightlifting.

While the general recommendations for adults suggest including both aerobic exercises and strength training, your specific goals will guide how you structure your weekly plan. Use this sample workout schedule, created by certified physical therapist Jacklyn Romano, CPT, and certified personal trainer Sharon Gam, PhD, as a base to craft a plan that suits your needs.

Sample 7-Day Workout Schedule

This seven-day workout schedule is designed to help you stay consistent and develop a well-rounded fitness routine. Here's a breakdown of each day:

  • Monday: Cardio

  • Tuesday: Lower Body

  • Wednesday: Upper Body & Core

  • Thursday: Active Rest & Recovery

  • Friday: Lower Body with a Focus on Glutes

  • Saturday: Upper Body

  • Sunday: Rest & Recovery

Warming Up and Cooling Down

Before each workout, it’s essential to warm up for five to ten minutes to reduce the risk of injury. Dynamic stretches like butt kicks and high knees help increase blood flow to muscles and mobilize your joints. After finishing your workout, cool down by stretching or taking a slow walk to bring your heart rate back to normal.

Upper/Lower Splits

This workout plan includes four muscle-strengthening sessions each week—two targeting the upper body and two focusing on the lower body. Stick to the same exercises for these workouts and gradually increase weights and reps as you gain strength.

Progressive Overload

Progressive overload is crucial for continued improvement. Perform the same exercises but increase the intensity by adding more weight or doing more reps. Start with 10 reps for three sets with one-minute rest in between each set. Adjust the weight based on how challenging the exercise feels to ensure proper form and maximize muscle growth.

Monday: Cardio

Start your week with 30 minutes of moderate-intensity aerobic activity, such as jogging, biking, or brisk walking. Moderate intensity means you should be able to speak comfortably while exercising, while vigorous intensity makes it harder to say more than a few words at a time.

You can also measure your exercise intensity using your heart rate. A general rule is to subtract your age from 220 to find your maximum heart rate. For moderate exercise, aim for 50-70% of your maximum rate. For vigorous exercise, target 70-85%.

Tuesday: Lower Body

This lower body session uses compound lifts that engage multiple muscle groups. Focus on your hamstrings, quads, and glutes, doing 10 reps for three sets with one-minute rest in between. Here are some exercises to include:

  • Deadlifts

  • Hip Thrusts

  • Lunges

  • Squats

Start with lighter weights and ensure you perfect your form before adding more resistance to avoid injury.

Wednesday: Upper Body & Core

Today, focus on your upper body. Target your biceps, triceps, chest, and shoulders. Here are some exercises to incorporate:

  • Bicep Curls

  • Chest Press

  • Tricep Dips

For the core, try a few exercises like planks, crunches, or Russian twists. Perform each exercise for 10 reps for three sets with a minute of rest in between.

Thursday: Active Rest & Recovery

Let your body recover and recharge. Active rest can include low-impact activities like walking, light stretching, or yoga. This helps release post-workout tension and speeds up muscle recovery.

Friday: Lower Body with a Focus on Glutes

Today’s workout is all about strengthening your glutes. Warm up with resistance band exercises and then focus on weighted exercises like:

  • Deadlifts

  • Hip Thrusts

  • Single-Leg Hip Thrusts

Make sure to maintain proper form to avoid injury.

Saturday: Upper Body

This session targets your back and shoulders. Start with push-ups and pull-ups, then move on to weighted exercises like:

  • Dumbbell Single-Arm Row

  • Lat Pull-Down

  • Lateral Raise

  • Reverse Fly

  • Shoulder Press

Perform three sets of 10 reps for each exercise.

Sunday: Rest & Recovery

Take a break and allow your body to recover. You can engage in light activity like stretching, yoga, or a walk to keep your muscles from stiffening. If you feel the need, take a complete rest day for full recovery.

Tips for Consistency

Sticking to a workout routine can be challenging, but here are some tips to help make exercise a consistent habit:

  • Invite Friends: Working out with a friend can make it more enjoyable and keep you accountable.

  • Make Exercise Fun: Find activities you love, whether it's dancing, hiking, or playing a sport.

  • Schedule Workouts: Set a time each day for exercise, so it becomes part of your routine.

  • Track Your Progress: Keep a journal of your workouts to see improvements and stay motivated.

  • Try a Class: Join a fitness class to add variety and challenge to your routine.

Workouts and Nutrition

A balanced diet plays a significant role in your fitness journey. Along with regular workouts, make sure you eat a nutrient-rich diet to fuel your body. A combination of carbs, healthy fats, and protein is essential for optimal performance and recovery.

Nutrition Tips:

  • Choose low-fat or nonfat dairy products

  • Eat a variety of fruits, vegetables, and whole grains

  • Stay hydrated by drinking plenty of water

  • Make sure to get enough calcium, potassium, and vitamin D

  • Limit added sugar, alcohol, salt, and saturated fat

  • Opt for lean meats, poultry, and fish over red meat

A Quick Review

This seven-day workout schedule is designed to help you develop a regular fitness routine, combining cardio, strength training, stretching, and recovery. With consistency, proper nutrition, and dedication, you’ll achieve your fitness goals and enhance your overall health.