I’ve been scratching my head trying to sort out a solid 7-day gym workout plan that fits my schedule and keeps me from knackering myself.
How do you lot balance strength, cardio, and rest without feeling like you’re overdoing it?
I want to hit all my muscle groups, keep my energy up, and not end up sore for days.
After some trial and error, I’ve put together a plan that’s working for me, and I’m buzzing to share it.
It’s got a mix of strength, cardio, and recovery days to keep things sustainable.
Last month, I was all over the place—lifting too heavy, skipping rest, and feeling like a zombie by Friday.
A mate at the gym suggested splitting my workouts by muscle group and throwing in proper rest days.
It’s been a game-changer, so here’s my 7-day plan, inspired by that advice, to help anyone looking to stay consistent over a bank holiday week or any time.
My 7-Day Gym Workout Plan
Here’s what I’m doing to hit all the major muscle groups, sneak in some cardio, and avoid burning out:
Day 1: Chest and Triceps
I kick off with bench press (3 sets of 8-10 reps) to get the chest pumping.
Then, incline dumbbell press and flyes for that upper chest burn.
Finish with triceps pushdowns—my arms were shaking after 3 sets of 12 last week!
Day 2: Back and Biceps
I love a good pull-up session (even if I’m knackered by the third set).
Add in rows, lat pulldowns, and bicep curls for a proper back and arm pump.
Pro tip: focus on form to avoid swinging like I did at first.
Day 3: Rest/Active Recovery
No weights today—I go for a light jog or some stretching in the garden.
Foam rolling my back last week felt like a massage from heaven.
Day 4: Legs and Calves
Squats are my go-to (3 sets of 10), followed by lunges and hamstring curls.
Calf raises at the end make my legs feel solid.
Last time, I could barely walk to the car, but in a good way!
Day 5: Shoulders and Traps
Overhead press and lateral raises give my shoulders that rounded look.
I add front raises and shrugs to hit the traps—3 sets each, and I’m sorted.
Day 6: Rest/Active Recovery
Another chill day—maybe a walk or some yoga to loosen up.
I tried yoga last Bank Holiday and felt like a new man afterward.
Day 7: Cardio and Core
I hit the treadmill for 30 minutes or go for a swim if I’m feeling fancy.
Core work like planks, crunches, and leg raises wraps it up—my abs were screaming after 3 sets of 15 crunches.
Key Tips to Make It Work
Warm-Up Properly: I do 5-10 minutes of light cardio and dynamic stretches before every session.
Skipped it once and pulled something—never again!
Build Up Slowly: I started with lighter weights and added a bit each week.
My bench press went from 50kg to 70kg in a month, and I’m chuffed with that.
Rest Is King: Those rest days save me from feeling like a broken toy.
Overtraining made me knackered last year, so I’m religious about recovery now.
Listen to Your Body: If something hurts (not the good kind), I stop.
Chatted with a trainer at PureGym when my shoulder twinged, and they sorted my form.
Talk to a Pro: If you’ve got any health issues, have a natter with a doctor or trainer first.
I did this before starting, and it gave me confidence to go for it.
A few weeks back, I tried powering through without rest days, thinking I was Superman.
By day five, I was so sore I could barely lift my coffee mug.
Now, with this plan, I feel strong but not shattered, and I even had energy for a Bank Holiday barbecue last weekend.
Hitting the gym in the morning meant I could scoff a burger guilt-free later!
What’s your go-to weekly workout plan?
Anyone tweaking their routine for the Bank Holiday?
Share your tips or experiences below—I’d love to hear how you keep fit and still enjoy the long weekend!
How do you lot balance strength, cardio, and rest without feeling like you’re overdoing it?
I want to hit all my muscle groups, keep my energy up, and not end up sore for days.
After some trial and error, I’ve put together a plan that’s working for me, and I’m buzzing to share it.
It’s got a mix of strength, cardio, and recovery days to keep things sustainable.
Last month, I was all over the place—lifting too heavy, skipping rest, and feeling like a zombie by Friday.
A mate at the gym suggested splitting my workouts by muscle group and throwing in proper rest days.
It’s been a game-changer, so here’s my 7-day plan, inspired by that advice, to help anyone looking to stay consistent over a bank holiday week or any time.
My 7-Day Gym Workout Plan
Here’s what I’m doing to hit all the major muscle groups, sneak in some cardio, and avoid burning out:
Day 1: Chest and Triceps
I kick off with bench press (3 sets of 8-10 reps) to get the chest pumping.
Then, incline dumbbell press and flyes for that upper chest burn.
Finish with triceps pushdowns—my arms were shaking after 3 sets of 12 last week!
Day 2: Back and Biceps
I love a good pull-up session (even if I’m knackered by the third set).
Add in rows, lat pulldowns, and bicep curls for a proper back and arm pump.
Pro tip: focus on form to avoid swinging like I did at first.
Day 3: Rest/Active Recovery
No weights today—I go for a light jog or some stretching in the garden.
Foam rolling my back last week felt like a massage from heaven.
Day 4: Legs and Calves
Squats are my go-to (3 sets of 10), followed by lunges and hamstring curls.
Calf raises at the end make my legs feel solid.
Last time, I could barely walk to the car, but in a good way!
Day 5: Shoulders and Traps
Overhead press and lateral raises give my shoulders that rounded look.
I add front raises and shrugs to hit the traps—3 sets each, and I’m sorted.
Day 6: Rest/Active Recovery
Another chill day—maybe a walk or some yoga to loosen up.
I tried yoga last Bank Holiday and felt like a new man afterward.
Day 7: Cardio and Core
I hit the treadmill for 30 minutes or go for a swim if I’m feeling fancy.
Core work like planks, crunches, and leg raises wraps it up—my abs were screaming after 3 sets of 15 crunches.
Key Tips to Make It Work
Warm-Up Properly: I do 5-10 minutes of light cardio and dynamic stretches before every session.
Skipped it once and pulled something—never again!
Build Up Slowly: I started with lighter weights and added a bit each week.
My bench press went from 50kg to 70kg in a month, and I’m chuffed with that.
Rest Is King: Those rest days save me from feeling like a broken toy.
Overtraining made me knackered last year, so I’m religious about recovery now.
Listen to Your Body: If something hurts (not the good kind), I stop.
Chatted with a trainer at PureGym when my shoulder twinged, and they sorted my form.
Talk to a Pro: If you’ve got any health issues, have a natter with a doctor or trainer first.
I did this before starting, and it gave me confidence to go for it.
A few weeks back, I tried powering through without rest days, thinking I was Superman.
By day five, I was so sore I could barely lift my coffee mug.
Now, with this plan, I feel strong but not shattered, and I even had energy for a Bank Holiday barbecue last weekend.
Hitting the gym in the morning meant I could scoff a burger guilt-free later!
What’s your go-to weekly workout plan?
Anyone tweaking their routine for the Bank Holiday?
Share your tips or experiences below—I’d love to hear how you keep fit and still enjoy the long weekend!
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