7-Day Workout Split for Muscle Growth | The Ultimate Weekly Gym Training Plan
Train Every Muscle. Recover Properly. Build a Stronger Physique.
Building an impressive physique isn't about spending endless hours in the gym—it's about following a structured workout plan with the right balance of training and recovery.
A 7-Day Workout Split helps you target every major muscle group, improve strength, maximize muscle growth, and prevent overtraining. Whether you're a beginner or an experienced lifter, this weekly workout routine provides a simple yet effective roadmap to consistent progress.
At Rishi Raaj Fitness Studio, we believe smart training always beats random workouts.
🗓️ Complete 7-Day Workout Split
🔥 Monday – Chest Day
Start your week by building upper body strength with compound chest exercises.
Exercises
Bench Press
Incline Bench Press
Chest Fly
Push-Ups
Workout Guide
3–4 Sets
8–12 Reps
🔥 Tuesday – Back Day
Develop a wider V-Taper and stronger back using pulling movements.
Exercises
Pull-Ups
Lat Pulldown
Barbell Row
Seated Cable Row
Workout Guide
3–4 Sets
8–12 Reps
🔥 Wednesday – Shoulder Day
Build round, powerful shoulders for better strength and aesthetics.
Exercises
Overhead Press
Lateral Raises
Front Raises
Rear Delt Fly
Workout Guide
3–4 Sets
10–15 Reps
🔥 Thursday – Leg Day
Never skip leg day. Strong legs improve overall athletic performance and muscle development.
Exercises
Squats
Leg Press
Romanian Deadlift
Leg Curl
Standing Calf Raises
Workout Guide
4–5 Sets
10–15 Reps
🔥 Friday – Arm Day
Focus on building bigger, stronger biceps and triceps.
Exercises
Barbell Curl
Hammer Curl
Triceps Pushdown
Skull Crushers
Workout Guide
3–4 Sets
10–12 Reps
🔥 Saturday – Abs & Core
A strong core improves balance, posture, stability, and lifting performance.
Exercises
Crunches
Leg Raises
Russian Twists
Bicycle Crunches
Mountain Climbers
Plank
Workout Guide
3–4 Sets
12–20 Reps
🌿 Sunday – Rest & Recovery
Recovery is where muscles grow.
Take a complete rest day or perform light stretching, mobility work, and walking. Prioritize quality sleep, hydration, and proper nutrition to prepare your body for another productive training week.
💪 Why Follow a 7-Day Workout Split?
✔ Targets every major muscle group effectively
✔ Maximizes muscle recovery and growth
✔ Increases overall strength
✔ Prevents overtraining
✔ Improves workout consistency
✔ Builds a balanced and aesthetic physique
✔ Easy to follow for beginners and advanced lifters
🔥 Pro Training Tips
Always warm up before lifting.
Focus on proper form over heavy weight.
Apply progressive overload every week.
Eat enough protein to support muscle recovery.
Stay hydrated throughout the day.
Sleep 7–9 hours every night.
Stay consistent—results come from discipline, not shortcuts.
🚀 Final Thoughts
The best workout routine is the one you can follow consistently. This 7-Day Workout Split is designed to help you build muscle, increase strength, improve recovery, and achieve long-term fitness success.
Stay disciplined, trust the process, and remember:
Train Hard. Recover Smart. Stay Consistent. Results Will Follow.