Weekly Workout Plan: A Complete 7-Day Training Schedule

Not sure how to structure your week? Here are proven weekly workout plans for different schedules and goals—ready to follow immediately.

Choosing Your Schedule

How Many Days Should You Train?

3 days: Minimum for good results. Great for busy schedules. 4 days: Sweet spot for most people. Balances training and recovery. 5 days: More volume and frequency. Good for intermediates. 6 days: High frequency. For dedicated lifters with good recovery.

More isn't always better. Pick what you can sustain consistently.

3-Day Full Body Plan

Best for: Beginners, busy schedules, those prioritizing other activities

Monday: Full Body A

Barbell Squat: 3 x 8
Bench Press: 3 x 8
Barbell Row: 3 x 8
Dumbbell Shoulder Press: 2 x 10
Plank: 3 x 30 seconds

Wednesday: Full Body B

Deadlift: 3 x 5
Dumbbell Bench Press: 3 x 10
Lat Pulldown: 3 x 10
Leg Press: 3 x 12
Face Pull: 2 x 15

Friday: Full Body C

Front Squat: 3 x 8
Overhead Press: 3 x 8
Pull-Up (or Assisted): 3 x max
Romanian Deadlift: 3 x 10
Bicep Curl: 2 x 12

Rest: Tuesday, Thursday, Saturday, Sunday

4-Day Upper/Lower Plan

Best for: Intermediates, those wanting balanced development

Monday: Upper Body A

Bench Press: 4 x 6
Barbell Row: 4 x 6
Overhead Press: 3 x 8
Lat Pulldown: 3 x 10
Tricep Pushdown: 3 x 12
Bicep Curl: 3 x 12

Tuesday: Lower Body A

Barbell Squat: 4 x 6
Romanian Deadlift: 3 x 8
Leg Press: 3 x 10
Leg Curl: 3 x 12
Standing Calf Raise: 4 x 12

Thursday: Upper Body B

Dumbbell Bench Press: 4 x 8
Pull-Up (or Assisted): 4 x max
Dumbbell Shoulder Press: 3 x 10
Cable Row: 3 x 10
Face Pull: 3 x 15
Hammer Curl: 3 x 12

Friday: Lower Body B

Deadlift: 4 x 5
Bulgarian Split Squat: 3 x 10 each
Leg Extension: 3 x 12
Hip Thrust: 3 x 10
Seated Calf Raise: 4 x 15

Rest: Wednesday, Saturday, Sunday

5-Day Push/Pull/Legs Plan

Best for: Intermediate to advanced, those wanting higher frequency

Monday: Push (Chest, Shoulders, Triceps)

Bench Press: 4 x 6
Overhead Press: 3 x 8
Incline Dumbbell Press: 3 x 10
Lateral Raise: 3 x 15
Tricep Pushdown: 3 x 12
Overhead Tricep Extension: 2 x 12

Tuesday: Pull (Back, Biceps)

Barbell Row: 4 x 6
Pull-Up: 4 x max
Seated Cable Row: 3 x 10
Face Pull: 3 x 15
Barbell Curl: 3 x 10
Hammer Curl: 2 x 12

Wednesday: Legs

Barbell Squat: 4 x 6
Romanian Deadlift: 3 x 8
Leg Press: 3 x 10
Leg Curl: 3 x 12
Leg Extension: 3 x 12
Standing Calf Raise: 4 x 12

Thursday: Rest

Friday: Upper Body

Dumbbell Bench Press: 3 x 10
Lat Pulldown: 3 x 10
Dumbbell Shoulder Press: 3 x 10
Cable Row: 3 x 12
Tricep Extension: 3 x 12
Bicep Curl: 3 x 12

Saturday: Legs/Posterior

Deadlift: 4 x 5
Front Squat: 3 x 8
Hip Thrust: 3 x 10
Walking Lunge: 3 x 10 each
Seated Calf Raise: 4 x 15

Rest: Thursday, Sunday

6-Day Push/Pull/Legs (x2)

Best for: Advanced lifters, high recovery capacity, serious goals

Day 1: Push A

Bench Press: 4 x 5
Overhead Press: 4 x 6
Incline Dumbbell Press: 3 x 8
Cable Fly: 3 x 12
Lateral Raise: 4 x 12
Tricep Pushdown: 3 x 12

Day 2: Pull A

Deadlift: 4 x 5
Weighted Pull-Up: 4 x 6
Barbell Row: 3 x 8
Face Pull: 3 x 15
Barbell Curl: 3 x 10
Hammer Curl: 3 x 12

Day 3: Legs A

Barbell Squat: 4 x 5
Romanian Deadlift: 3 x 8
Leg Press: 3 x 10
Leg Curl: 3 x 12
Standing Calf Raise: 4 x 10

Day 4: Push B

Dumbbell Bench Press: 4 x 8
Dumbbell Shoulder Press: 3 x 10
Cable Crossover: 3 x 12
Machine Shoulder Press: 3 x 10
Lateral Raise: 3 x 15
Overhead Tricep Extension: 3 x 12

Day 5: Pull B

Barbell Row: 4 x 8
Lat Pulldown: 4 x 10
Seated Cable Row: 3 x 12
Reverse Fly: 3 x 15
Incline Curl: 3 x 12
Cable Curl: 3 x 12

Day 6: Legs B

Front Squat: 4 x 8
Hip Thrust: 4 x 10
Bulgarian Split Squat: 3 x 10 each
Leg Extension: 3 x 12
Leg Curl: 3 x 12
Seated Calf Raise: 4 x 15

Day 7: Rest

Making These Plans Work

Progression

Add weight when you hit all prescribed reps:

Upper body: +2.5-5 lbs
Lower body: +5-10 lbs

Warm-Up

Before each session:

5 min light cardio
Dynamic stretches
Warm-up sets building to working weight

Rest Between Sets

Compound lifts: 2-3 minutes
Isolation exercises: 1-2 minutes

When Life Gets in the Way

Missed a day? Options:

Shift the schedule forward
Combine two workouts (drop some accessories)
Skip it and continue the rotation

Don't stress about perfection. Consistency matters more.

Customization Tips

Want More Arm Work?

Add at the end of upper body days:

Extra set of curls
Extra set of tricep work

Want More Ab Work?

Add to 2-3 sessions per week:

Planks, dead bugs, leg raises
2-3 sets each

Want More Conditioning?

Add after lifting or on rest days:

20-30 min moderate cardio
Or 10-15 min HIIT 1-2x per week

Prefer Different Exercises?

Swap within the same movement pattern:

Squat → Leg press, hack squat
Bench → Dumbbell press, machine press
Row → Cable row, machine row
Deadlift → Trap bar deadlift, RDL

Sample Weekly Schedule

4-Day Example

| Day | Activity | |-----|----------| | Monday | Upper Body A | | Tuesday | Lower Body A | | Wednesday | Rest or light cardio | | Thursday | Upper Body B | | Friday | Lower Body B | | Saturday | Active recovery (walk, stretch) | | Sunday | Rest |

5-Day Example

| Day | Activity | |-----|----------| | Monday | Push | | Tuesday | Pull | | Wednesday | Legs | | Thursday | Rest | | Friday | Upper | | Saturday | Legs/Posterior | | Sunday | Rest |

Common Questions

Can I change the days?

Yes. The pattern matters more than specific days. Train 2 days, rest 1, train 2 days, rest 2—or whatever works for you.

What if I can only train twice a week?

Full body workouts, 2x per week. Not optimal but still effective. Prioritize compound movements.

Should I do cardio on rest days?

Light cardio (walking, easy cycling) is fine and may aid recovery. Avoid intense cardio that interferes with lifting recovery.

How long should workouts take?

3-day full body: 45-60 minutes
4-day upper/lower: 50-70 minutes
5-6 day splits: 60-75 minutes

If taking much longer, you're resting too long or doing too much.

Pick a plan that fits your schedule, follow it consistently for 8-12 weeks, and progress the weights. That's the formula.