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What is a good weekly workout routine?

Author

Jessica Hardy

Updated on February 18, 2026

What is a good weekly workout routine?

A typical split would be like this:
  • Day 1: Legs/Abs.
  • Day 2: Chest.
  • Day 3: Back/Abs*
  • Day 4: Rest.
  • Day 5: Shoulder/Abs*
  • Day 6: Arms.
  • Day 7: Rest.

In respect to this, what is a good 7 day workout plan?

7 Day Split Workout Example 1

  • Some exercises within these days: Chest day. Flat bench barbell press (4 sets, 6 reps),
  • Shoulder day. Shoulder press (4 sets, 12 reps),
  • Legs. Barbell squats (4 sets, 8-10 reps),
  • Back and Abs. Chin-ups (4 sets, 10 reps),
  • Biceps and Triceps. Dumbbell curls (4 sets, 10-12 reps)

Also, what body parts to work on what days? The Split:

  • Monday- Chest, Arms, Cardio.
  • Tuesday- Back, Shoulders.
  • Wednesday- Legs, Abs, Neck.
  • Thursday- Chest, Arms, Cardio.
  • Friday- Back, Shoulders.
  • Saturday- Legs, Abs, Neck.
  • Sunday- Rest Day.

Considering this, what is a good daily workout routine?

Keep the fuss to a minimum and stick with the basics.

  • Lunges. Challenging your balance is an essential part of a well-rounded exercise routine.
  • Pushups. Drop and give me 20!
  • Squats.
  • Standing overhead dumbbell presses.
  • Dumbbell rows.
  • Single-leg deadlifts.
  • Burpees.
  • Side planks.

Is it OK to workout 7 days a week?

It isn't bad to work out every day. Doing some form of physical activity each day is smart when you're trying to slim down. But if you want to lose weight, repeating the same workout mode, intensity, or duration day after day won't work. On the remaining days, mix in a cycling workout and a day of walk/run intervals.

Is it OK to do cardio 7 days a week?

Health seekers—no need to do cardio everyday
It depends on the intensity of the cardio exercise. If your cardio is vigorous, you can do as little as 75 minutes of it per week. You decide if those minutes get spread out over 7 days or if they are done in some other way that your schedule accommodates.

What is the best 7 day workout split?

Our first example goes chest, shoulders, legs, back and abs, biceps and triceps, repeat of day 1, and then steady state cardio on day 7.

What is the best workout weekly schedule?

If you want to work out five days per week and are working on both strength and cardiovascular fitness, try three days of strength training, two days of cardio, and two days of active rest. If you only want to work out four days a week, think about your goals: If you want to add muscle, cut a cardio day.

Is it possible to get ripped in 30 days?

Skeptics say that there is no way you can transform your body and look buff in a month. The reality is that you can get ripped in 30 days! It will entail effort and consistency, but if you put in the work, you can lower your body fat and improve your muscle tone within a month.

How can I build muscle in 7 days?

How to Gain Muscle in Just a Week
  1. Understand the concept of hypertrophy.
  2. Focus on compound lifts.
  3. Increase time under tension (AKA workout volume)
  4. Get better sleep.
  5. Eat about 20-25 grams of protein at every meal.
  6. Reach for casein before bed.
  7. Beat down stress.
  8. Don't cut calories, just focus on whole foods.

What is a good weekly exercise routine?

Here's the basic breakdown of what you'll be doing:
  • Strength training three days a week, one hour per session.
  • High-intensity interval training one day a week, 20 minutes per session.
  • Steady-state cardio one day a week, 35 to 45 minutes per session.
  • Two days of active recovery.

What is the ideal workout schedule?

If you want to work out five days per week and are working on both strength and cardiovascular fitness, try three days of strength training, two days of cardio, and two days of active rest. If you only want to work out four days a week, think about your goals: If you want to add muscle, cut a cardio day.

Is it OK to work out everyday?

It isn't bad to work out every day. Doing some form of physical activity each day is smart when you're trying to slim down. But if you want to lose weight, repeating the same workout mode, intensity, or duration day after day won't work. On the remaining days, mix in a cycling workout and a day of walk/run intervals.

Can doing 100 pushups a day get you ripped?

If doing a 100 Push Ups is hard for you, then your muscles will need some recovery afterward. For maximum strength gains, it's best to let a muscle group recover for at least 48 hours. If 100 Push Ups is not hard for you, then it will just be a short muscle endurance workout for you.

Can you get a six pack in a day?

There's much more to getting six-pack abs than simply doing a few crunches or planks each day. Instead, it requires following a healthy diet and maintaining an active lifestyle to help achieve your goals.

Can I do cardio everyday?

That's true up to a point, and for most people there's no problem with doing some sort of cardio exercise every day. In fact, numerous experts, including those at the Mayo Clinic, recommend that you do exactly that, aiming for around 30 minutes of cardio exercise every day to help keep your body healthy.

What exercises burn the most belly fat?

The Best Exercises For Burning Belly Fat
  • Burpee. If you want to lose your gut, you need to work as many muscles as possible.
  • Mountain Climber. Think of the mountain climber as a moving plank.
  • Kettlebell Swing.
  • Medicine Ball Slam.
  • Dumbell Overhead Lunge.

What are the 5 basic exercises?

"Human evolution led to five basic movements, which encompass nearly all of our everyday motions." Meaning your workout needs just five exercises, one from each of these categories: push (pressing away from you), pull (tugging toward you), hip-hinge (bending from the middle), squat (flexing at the knee), and plank (

Whats a good workout routine?

Here is an example of a great, effective simple gym workout:
  • Barbell squats: 5 sets of 5 reps.
  • Barbell Deadlifts: 3 sets of 3 reps.
  • Push-ups (or dips): 3 sets of 15 reps.
  • Pull-ups (or Inverted Rows): 3 sets of 8 reps.
  • Planks: 3 sets, 1 minute hold each.

Will working out 10 minutes a day make a difference?

A new study published in Neuropsychologia found that just ten minutes of moderate to vigorous exercise (they used gym bicycles) significantly improves brain function. Your mind and body won't change overnight, but when you choose to rejoice in these small successes, you set yourself up to do more good the next day.

Are 10 minute workouts effective?

When done right and with appropriate intensity, a 10 minute workout can be an incredibly effective way to work up a sweat, get your heart pumping, and get your muscles working. Plus: When you compare 10 minutes of working out to zero minutes of working out, 10 minutes is almost always better!

What body parts should I workout today?

Try hammering one major muscle group (chest, legs and back) per workout and supplement this work by splitting the rest of your session into moves that target two smaller muscle groups (biceps, triceps, hamstrings, calves, abs and shoulders).

What is the best home workout routine?

This at-home routine, as we lay out in our Beginner Bodyweight Workout article, is as follows:
  • Bodyweight squats: 20 reps.
  • Push-ups: 10 reps.
  • Walking lunges: 10 each leg.
  • Dumbbell rows (using a gallon milk jug or another weight): 10 each arm.
  • Plank: 15 seconds.
  • Jumping Jacks: 30 reps.

What body parts should I workout together?

What Muscle Groups To Workout Together?
  • The chest, shoulders, and triceps.
  • The back and the biceps.
  • Hamstrings (biceps), calves and the glutes.
  • Day 1: training the chest, shoulders, and triceps muscles.
  • Day 2: back and biceps exercises.
  • Day 3: Leg exercises.

Can you train full body 5 days a week?

Full body workouts should typically be performed two or three times per week, with a day of rest between sessions. However, a carefully designed program can be safely performed four or five days per week.

What is the best 3 day workout split?

Popular 3 Day Workout Splits
  • Schedule. Monday: Chest Shoulders & Triceps. Tuesday: Rest day. Wednesday: Back and Biceps. Thursday: Rest day.
  • Chest Shoulders & Triceps.
  • Back and Biceps.
  • Legs & Core.
  • Schedule. Monday: Push. Tuesday: Rest day. Wednesday: Pull. Thursday: Rest day.
  • Dumbbells.
  • Pre-workout.
  • Protein Powder.

Which body part should I workout first?

Exercises for bigger muscles should come before exercises for smaller muscles. Examples: Chest or back before shoulders, biceps or triceps. Shoulders before biceps or triceps. Quads or hamstrings before calves or abs.

How long should you workout a day?

As a general goal, aim for at least 30 minutes of moderate physical activity every day. If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to exercise more.

What muscles can I workout everyday?

Train These Muscle Groups Every Day
  • Calves. Calves are one of the most stubborn muscles and can be the weakest link for many people's physiques.
  • Forearms. The forearms are one of the most overlooked muscles and only a few people include them in their workout programs.
  • Neck.
  • Abs.
  • Band Work.

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What is a good weekly workout routine?