7 Days Workout Routine For Muscle Building

You must engage in intensive workouts to gain muscle, but many people need help with how to do so. Building muscle demands a long-term commitment to regular strength training with no shortcuts. Lifting weights and working out can become addictive, making it challenging to take a day off.

full week workout plan for muscle gain

We’re here to provide some insight of full week workout plan for muscle gain which is an efficient approach to growing muscle and strength over time, as well as a step-by-step guide on implementing a seven-day training regimen.

Is It Okay To Train 7 Days A Week?

A full week of workouts is ambitious, but it does not necessarily provide the best benefits for muscular growth. While intense training produces excellent results, your body needs time to rest and regain strength and nutrients from eating. This implies that if you want to train every day of the week, you must be willing to commit to working hard, eating well, and getting enough high-quality sleep and you have to complete full week muscle gain workout plan.

full week gym workout plan for muscle building

7-day workout routines can be incredibly successful, but they can also be exhausting and dangerous if not properly recovered and trained. One of the most challenging aspects of training every day of the week is recovery time between sessions. That is why, to perform at your best, optimise your diet and manage stress while getting enough sleep to allow your muscles to grow healthy. 

Full Week Workout Plan For Muscle Gain

Before we go into the full week workout plan, you should know it is not recommended for beginner or intermediate lifters. This full-week workout is rigorous, so resting and eating a nutritious diet is as vital as hitting the gym. Let’s go over step-by-step guidance for this best full week muscle gain workout plan, which should be repeated every week.

best full week workout plan for muscle gain

Day 1: Chest

You’ll focus mainly on the pectoralis major, a fan-shaped muscle that makes up the meaty region of the chest, as well as the smaller pectoralis minor, which lays beneath. Perform three sets of ten to twelve exercises, with a 30-60-second rest period in between.


  • Bench press: Lie on a flat bench, grab the barbell, lower it to your chest, and press it back up.
  • Decline press: Lie on a decline bench, grasp the barbell or dumbbells, descend to your lower chest, and press up.
  • Seated bench press: Sit on a bench, hold dumbbells or a barbell, and go down to chest level before pressing overhead.
  • Incline dumbbell press: Using an incline bench, grasp dumbbells and drop them to chest level before pressing them up.
  • Cable chest flys: Stand between the cable handles, bring your hands together at chest height, and then return to the start.
  • Pec deck flyes: Sit on a pec deck machine, bring the handles together before you, and return.
  • Lever chest press: Sit on the lever chest press machine and push the handles forward before returning.
  • Push-ups: Begin in a plank position, then lower your body while bending your elbows and pressing back up.

Day 2: Back and Core

Day two targets the latissimus dorsi and rhomboids at the rear of the body. Your core workout will target the abdominal muscles, pelvic floor muscles, and erector spinae. Perform three sets of ten to twelve exercises, with a 30-60-second rest period in between.

  • Ab Crunches: Lie down, hands behind the head, curl shoulders towards the pelvis, and activate the core.
  • Rollouts (Ball/Wheel): Kneel, extend the body with the wheel or ball, engage the middle, and roll back.
  • Bent-Over Rows: Stand with knees bent and back straight, pulling weight to the torso and squeezing shoulder blades.
  • Lat Pull-Down: Sit with the grip bar overhead, pull down to the chest, and engage the lats.
  • Pull-Ups: Hang from the bar, pull the body up until the chin is over the bar, then lower with control.
  • Seated Cable Rows: Sit, grab the handles, pull towards the abdomen, and engage the back muscles.
  • One-Arm Dumbbell Bent Rows: Stand, grasp a dumbbell, hinge forward, draw to the torso, and engage back.
  • Machine T-Bar Row: Sit, grab the grips, pull toward the abdomen, keep your back straight, and work your back muscles.

Day 3: Rest

Rest days are vital for healing and rebuilding the body and the mind. However, a rest day does not require spending the day on the couch. Include active recovery in your daily routine to receive some physical activity without stressing the body. Go on a bike ride or walk.


Day 4: Shoulders and Traps

The deltoids are being targeted today, including the anterior delts (front of the shoulder), posterior delts (back of the shoulder), and medial delts (top of the shoulder). Some of these exercises also work the trapezius muscle, which runs along the top part of the spine and extends across the back of the upper shoulder. Perform three sets of ten to twelve exercises, with a 30-60-second rest period in between.

shoulder and trap

  • Military Press: Stand with the barbell at shoulder height, press overhead, and extend your arms.
  • Machine Shoulder Press: Sit, hold the handles, press upward, and stretch the arms.
  • Lateral Raises: Stand with dumbbells at your sides, raise your arms to shoulder level, and engage your shoulders.
  • Front Raises: Stand with dumbbells, lift arms to shoulder level, and engage shoulders.
  • Reverse Flies: Bend forward, grasp dumbbells, elevate your arms to the sides, and squeeze your shoulder blades.
  • Upright Rows: Stand, grab the barbell, lift towards the chin, and keep elbows high.
  • Dumbbell Shrugs: Stand, grasp dumbbells, raise shoulders to ears, squeeze, and descend.
  • Cable Rotations (Internal and External): Stand, attach the cable at shoulder height, rotate the arm inwards and outwards, and engage the core and shoulders.

Day 5: Legs

Today is lower body day, so work on your quadriceps, hamstrings, gluteal muscles (maximus, minimus, medius), and lower leg. Perform three sets of ten to twelve movements, with 30-60 seconds of rest in between.


  • Back Squats: Stand with a barbell on your shoulders. Squat down while keeping your back straight. Stand back up.
  • Deadlifts: Stand behind the barbell, hinge your hips, hold the bar, lift with a straight back, stand tall, and then drop.
  • Leg Extensions: Sit on a machine, extend your legs against resistance to engage the quadriceps, then lower.
  • Leg Curls: Lie face down or sit on a machine, curl heels towards glutes while working hamstrings, and then descend.
  • Front Squats: Similar to back squats, but with a barbell in front of the shoulders, squat down, then stand back up.
  • Good morning: Stand with a barbell on your shoulders, hinge at the hips, and descend your torso to the ground before returning to standing.
  • Weighted Lunges: Hold dumbbells, step forward with one leg, lower your body until both knees bend, and stand back up.
  • Glute-Ham Curl: Kneel on the machine, tuck your ankles under the pads, and lower your body before raising back up by flexing your hamstrings and glutes.

Day 6: Arms

Considering you’ve already worked your shoulder muscles, arm day will focus on the biceps and triceps. Perform three sets of ten to twelve movements, with 30-60 seconds of rest in between. If you modify the order of the exercises, make sure you alternate the bicep and triceps movements.


  • Seated Dumbbell Arm Curls: Sit on a bench, grasp dumbbells, curl arms up, squeeze biceps, and lower.
  • Skull Crushers: Lie on a bench, grip a barbell or EZ-curl bar over your forehead, then lower your weight towards your forehead and extend your arms.
  • Cable Curls: Stand in front of the cable machine, grab the handles, curl the arms up, squeeze the biceps, and then lower.
  • Triceps Push-Downs: Stand at the cable machine, grasp the bar, push it down, completely stretch your arms, and activate your triceps.
  • Preacher Curls: Sit on the preacher bench, grasp the barbell/ez-curl bar, curl the bar up, squeeze the biceps, and then lower.
  • Triceps Extensions: Stand or sit, hold a dumbbell or barbell overhead, bend elbows, lower weight behind the head, and stretch the arms.
  • Concentration Curls: Sit on a bench, grip a dumbbell with one hand, resting the elbow against the inner thigh, and curl the dumbbell up, then lower.
  • Triceps Dips: Use parallel bars to lower the body by bending the arms, keeping the elbows close to the torso, and pushing the body back up.

Day 7: Rest

This rest day is another opportunity for active healing. You might also use this day off to plan your weekly meals or to start a training notebook to track your progress.



Building muscle is a complex yet straightforward procedure. Work each muscle group at least twice weekly, full week workout plan for muscle gain pushing your movements almost to failure. Make sure you receive enough rest to allow your muscles to recover and regenerate, and eat a protein-rich diet with healthy fats and complex carbohydrates. While it can take months to gain visible mass, you should notice and feel a difference much sooner, so good luck.

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