🏋️‍♂️ 7-Day Workout Plan to Transform Your Body | Menxplore Fitness

Ready to kickstart your fitness journey? Here’s a powerful and balanced 7-day workout split that focuses on muscle growth, strength building, fat burn, and recovery. Designed for both beginners and intermediate lifters, this routine targets every major muscle group while allowing optimal recovery.

Let’s break it down day by day! 💪

📅 Monday: Biceps & Triceps Blast

Start your week with those guns! Focus on arm hypertrophy with intense supersets and focused isolation.

Workout Plan:

• Barbell Curls – 4 sets x 12 reps
• Dumbbell Hammer Curls – 3 sets x 10 reps
• Preacher Curls – 3 sets x 12 reps
• Tricep Dips – 4 sets x 15 reps
• Skull Crushers – 3 sets x 10 reps
• Tricep Pushdowns – 3 sets x 12 reps

💡 Pro Tip: Train with strict form and a good squeeze to maximize pump and growth.

📅 Tuesday: Shoulder Strength & Definition

Build those 3D delts and stronger shoulders with this mix of compound and isolation exercises.

Workout Plan:

• Overhead Barbell Press – 4 sets x 10 reps
• Lateral Raises – 3 sets x 15 reps
• Front Plate Raises – 3 sets x 12 reps
• Arnold Press – 3 sets x 10 reps
• Rear Delt Fly – 3 sets x 15 reps
• Shrugs – 4 sets x 20 reps

💡 Shoulder Safety Tip: Warm up with rotator cuff mobility drills before lifting heavy.

📅 Wednesday: Chest Day Power Pack

Sculpt your upper body with a solid chest routine targeting every angle.

Workout Plan:

• Barbell Bench Press – 4 sets x 8-10 reps
• Incline Dumbbell Press – 3 sets x 10 reps
• Chest Dips – 3 sets x 12 reps
• Cable Crossovers – 3 sets x 15 reps
• Push-ups – 2 sets to failure

💡 Muscle Building Tip: Use slow negatives (eccentric reps) to improve chest growth.

📅 Thursday: Back & Lats Gains

A wide, strong back defines your physique. This routine targets upper and lower back muscles.

Workout Plan:

• Deadlifts – 4 sets x 5 reps
• Lat Pulldowns – 4 sets x 12 reps
• Bent-over Rows – 3 sets x 10 reps
• Seated Cable Rows – 3 sets x 12 reps
• Pull-ups – 3 sets to failure
• Face Pulls – 3 sets x 15 reps

💡 Pull More Tip: Focus on form and the mind-muscle connection for maximum engagement.

📅 Friday: Leg Day – Build Your Foundation

Never skip leg day! Develop strong quads, hamstrings, and glutes with this killer workout.

Workout Plan:

• Barbell Squats – 4 sets x 8 reps
• Romanian Deadlifts – 3 sets x 10 reps
• Leg Press – 3 sets x 12 reps
• Walking Lunges – 3 sets x 15 steps
• Leg Curls – 3 sets x 15 reps
• Calf Raises – 4 sets x 20 reps

💡 Strength Tip: Squats not only build legs but boost full-body testosterone production.

📅 Saturday: Cardio & Core Focus

Burn calories, improve stamina, and define your abs with this intense cardio + core day.

Cardio (Choose One):

• HIIT on treadmill – 20 mins
• Jump rope – 15 mins
• Cycling – 30 mins

Core Workout:

• Planks – 3 sets x 1 min
• Hanging Leg Raises – 3 sets x 15 reps
• Bicycle Crunches – 3 sets x 20 reps
• Russian Twists – 3 sets x 30 reps

💡 Fat Loss Tip: Fasted cardio in the morning can accelerate fat burn (optional).

📅 Sunday: Rest & Recovery

Your body grows during rest, not just in the gym. Prioritize muscle recovery and mental reset.

Suggestions:

• Light stretching or yoga
• Foam rolling and mobility work
• Hydrate and eat nutrient-rich meals
• Reflect on your weekly progress

💡 Recovery Tip: Sleep 7–9 hours to optimize muscle repair and hormone balance.

✅ Final Words: Stay Consistent, Stay Motivated!

Consistency and proper form are your best friends. This weekly plan will help build muscle, improve endurance, and burn fat effectively. Make sure to tailor reps and sets based on your fitness level.

🟢 Don’t forget to warm up before and cool down after each session.