7-Day Strength Training Workout Plan for Beginners

7-Day Strength Training Workout Plan for Beginners

As a beginner, starting a strength training workout plan can be intimidating, especially if you’re new to weightlifting or exercising in general. However, with a well-structured plan, you can build a strong foundation, improve your overall health, and see significant results in just 7 days. In this article, we’ll guide you through a 7-day strength training workout plan that’s perfect for beginners.

Day 1: Chest and Triceps

1. Warm-up: 5-10 minutes of cardio (jogging, jumping jacks, etc.)
2. Barbell Bench Press: 3 sets of 8-12 reps
3. Incline Dumbbell Press: 3 sets of 10-15 reps
4. Tricep Pushdown: 3 sets of 12-15 reps
5. Tricep Dips (using a bench or chair): 3 sets of 12-15 reps
6. Cool-down: 5-10 minutes of stretching

Day 2: Back and Biceps

1. Warm-up: 5-10 minutes of cardio
2. Pull-ups (or Assisted Pull-ups): 3 sets of 8-12 reps
3. Barbell Rows: 3 sets of 8-12 reps
4. Dumbbell Bicep Curls: 3 sets of 10-12 reps
5. Hammer Curls (using a bench or chair): 3 sets of 10-12 reps
6. Cool-down: 5-10 minutes of stretching

Day 3: Legs

1. Warm-up: 5-10 minutes of cardio
2. Squats: 3 sets of 8-12 reps
3. Leg Press: 3 sets of 10-12 reps
4. Lunges: 3 sets of 10-12 reps (per leg)
5. Leg Extensions: 3 sets of 12-15 reps
6. Cool-down: 5-10 minutes of stretching

Day 4: Shoulders and Abs

1. Warm-up: 5-10 minutes of cardio
2. Standing Military Press: 3 sets of 8-12 reps
3. Seated Dumbbell Shoulder Press: 3 sets of 10-12 reps
4. Lateral Raises: 3 sets of 12-15 reps
5. Plank: 3 sets of 30-60 seconds
6. Cool-down: 5-10 minutes of stretching

Day 5: Chest and Triceps

Repeat the same exercises as Day 1.

Day 6: Back and Biceps

Repeat the same exercises as Day 2.

Day 7: Legs

Repeat the same exercises as Day 3.

Additional Tips:

1. Start with lighter weights and gradually increase the weight as you get stronger.
2. Focus on proper form and technique throughout each exercise.
3. Rest for 60-90 seconds between sets and 120-180 seconds between exercises.
4. Increase your water intake and eat a balanced diet to support your workout routine.
5. Stretch after each workout to prevent muscle soreness and improve flexibility.

Conclusion:

This 7-day strength training workout plan for beginners is designed to help you build a strong foundation in the gym. By following this plan, you’ll target all major muscle groups, improve your overall fitness, and see noticeable results in just one week. Remember to start slow, focus on proper form, and gradually increase the intensity as you get stronger. Happy lifting!