Home Bodybuilding Top 10 gym workout plan | Best routine for exercise

Top 10 gym workout plan | Best routine for exercise

January 06, 2023

Gym workout plan


There are a few general principles to follow when creating an exercise plan:

Set your goals: 

What do you want to achieve through exercise? Do you want to build muscle, improve cardiovascular fitness, or both? Your goals will help you determine the type of exercise to include in your plan.

Consider your fitness level: 


Your exercise plan should be challenging, but not so difficult that you cannot complete the exercise. If you are new to exercise, start with a low intensity exercise and gradually increase the difficulty as you get stronger.

Choose a variety of exercises: 

To work all the muscle groups in your body, include exercises that target different areas such as arms, legs and core. It is also a good idea to include both aerobic and strength exercises.

Rest Plan: 

It's important to give your body time to recover between workouts. Aim for at least one rest day each week and be sure to include rest periods during training as well.

Track your progress: 

Track your progress using a training log or app and make necessary adjustments to your plan.

Here is an example of a basic gym workout plan:

Picture: Bicep Curl for you Bicep Muscles best workout

Monday:

Warm up with 5-10 minutes of light cardio (jogging, cycling or elliptical)
3 sets of 8-12 repetitions of dumbbell bench press
3 sets of 8-12 reps of lat pull downs
3 sets of 8-12 reps of bicep curls
3 sets of 8-12 repetitions of triceps dips
3 sets of 8-12 reps of leg press
3 sets of 8-12 reps of calf raises
Cool down with 5-10 minutes of stretching

Wednesday:

Warm up with 5-10 minutes of light cardio (jogging, cycling or elliptical)
3 sets of 8-12 reps of shoulder press
3 sets of 8-12 reps of squats
3 sets of 8-12 repetitions of leg bends
3 sets of 8-12 reps of sit-ups
3 sets of 8-12 repetitions of back extension
Cool down with 5-10 minutes of stretching

Friday:

Warm up with 5-10 minutes of light cardio (jogging, cycling or elliptical)

3 sets of 8-12 bench press reps
3 sets of 8-12 reps bent over rows
3 sets of 8-12 repetitions of barbell lunges
3 sets of 8-12 reps of side raises
3 sets of 8-12 reps of glute bridges for your butt or glutes

Cool down with 5-10 minutes of stretching

This is just a basic example and you can certainly modify it to fit your specific goals and fitness level. It's also a good idea to consult with a personal trainer or exercise expert to help you create a plan that's right for you.

What is best schedule for gym workout?

Here are some things to consider when determining your gym schedule:

How often should you exercise? The frequency of your workouts will depend on your goals and current fitness. If you're just starting out, you may want to start with 2-3 workouts per week, gradually increasing as you get more comfortable and your body gets used to the exercise. If you are more advanced and want to achieve a significant increase in strength or muscle mass, you can consider working out 4-5 times a week.

Which days of the week should you exercise? This will depend on your schedule and what works best for you. If you're a morning person, you may find that exercising in the morning gives you energy for the rest of the day. If you prefer to relax after work, evening exercise may be more suitable.

How long should your workouts be? Again, this will depend on your goals and current fitness. A general rule of thumb is to aim for at least 30 minutes of moderate-intensity exercise per day, but if you want to make significant gains in strength or muscle mass, you'll likely need to increase the length and intensity of your exercise.

It's also important to listen to your body and allow yourself enough time to rest and recover between workouts. This will help prevent burnout and injury and allow your muscles to repair and grow.

Gym workout plan free


Here's a simple beginner-friendly gym workout plan to try:

Warm-up: 

5-10 minutes of light cardio (treadmill, bike, or elliptical)

Strength training: 


2-3 sets of 8-12 repetitions of the following exercises, with 1-2 minutes of rest between sets:

  • Squats for your legs and overall body
  • Lunges for your legs and abs
  • Leg press for your legs
  • Leg extension for your legs
  • Curling legs for your legs
  • Bench press for your bicep muscles
  • Military print for your shoulder
  • Downloading lat or Lat pull down for your back
  • Bicep curls for your bicep muscles
  • Tricep dips and Skull Crushers for your triceps muscles
  • Shoulder pressure
  • It crushes or crunches for your abs workout
  • Cool down: 5-10 minutes of stretching

Remember to start with weights that are manageable for you and gradually increase the weight as you get stronger. It is also important to listen to your body and take breaks as needed.


What is a good 7 day workout schedule?

Here's a potential 7-day workout plan you can follow:

Day 1: Cardio (e.g. running, cycling, swimming)

Day 2: Full body strength training (e.g. squats, push-ups, barbell rows)

Day 3: Cardio (e.g. running, cycling, swimming)

Day 4: Rest day
Day 5: Cardio (e.g. running, cycling, swimming)

Day 6: Upper body strength training (e.g. bench press, biceps curls, triceps dips)

Day 7: Lower body strength training (e.g. Squat, Deadlift, Leg curl etc.) and finally do some Cardio if your fat percentage is higher than expectations (e.g. running, cycling, swimming) but if you are tired then you may leave.

This schedule allows for at least one rest day per week, which is important for recovery. It also includes a mix of cardio and strength training, which is important for overall fitness.

Don't forget to listen to your body and adjust the intensity and duration of your training as needed. It's also important to include a warm-up and cool-down in your workout and stretch after exercise to reduce the risk of injury.

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