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7 Day Workout Plans | Workout Routines

Below are our 7 day workout plans available. Seven day workout routines are usually split routines and are meant for the advanced weight lifter. An example of a 6 day workout plan would be Day 1: Chest, Biceps, Day 2: Back, Triceps, Day 3: Shoulders, Day 4 Legs, Day 5 Rest Day 6 Cardio Day 7 Day 1 Test Day. 7 day workout plans are great for athletes who want to get ripped. It is much better than a 3 day workout program but it usually has a day .

Also, build your own personalized online fitness and nutrition plans. Please search below for your program or browse through all of the workout programs/routines available with the menu bar to your left. These free exercise workouts plans / routines are available for you to print and bring with you to the gym or health club in your city.

7 Day Workout Exercise Programs and Workout Routines

Purpose of 7 Day Workout Type Level Author
Muscular DefinitionAdvanced
Rod Ferris B.A. CPT CPAFLA
Muscular DefinitionAdvanced
Mrs. X
Sport SpecificAdvanced
Kirk Main
Sport SpecificAdvanced
Emily Lucci
Sport SpecificAdvanced
Chris Warner
Muscular DefinitionBeginner
Muscular DefinitionBeginner
Ari Pena
Sport SpecificBeginner
Stacey Schott
Casie Reagles
Taylor Rioux
Muscular DefinitionIntermediate
Brandi S.
Muscular DefinitionIntermediate
Muscular DefinitionIntermediate
Rod Ferris B.A., CPT (YMCA, ACE), CPAFLA,
Muscular DefinitionIntermediate
Muscular DefinitionIntermediate
Johnny Fraser
Sport SpecificIntermediate
Rinkesh Shah
Sport SpecificIntermediate
Coach Stukes
Sport SpecificIntermediate
Josh Owens
Sport SpecificIntermediate
Dustin McDonald
Sport SpecificIntermediate
Pete Simon TrainingBible Coaching, USAT, USA Cycling, ACSM Wellness Coach
Sport SpecificIntermediate
Eric Jewell
Sport SpecificIntermediate
Derek Peeters
Sport SpecificIntermediate
Derek Peeters
Sport SpecificIntermediate
Alex Ferguson
D. Schwab B.Sc.P.E. & B.Ed.

These Programs have been approved by Myfit because they are of the highest quality.

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Basic Workout Routine Program Principles

By: Michael Carrera -

Workout Routine Principle 1: Combine strength and cardio training as part of your circuit training program.

Both strength training and cardiovascular training offer different benefits. Training in approximately 65 to 85% of your maximum heart rate range improves the efficiency of heart and lungs and burns many calories. Strength training shapes and tones your body and revs-up your metabolism by increasing your lean muscle mass. Moving from one resistance training exercise to the next non-stop burns approximately 25% more calories than resistance training alone. Also, since our program is based on a timed sequence, beginner and intermediate are given a few seconds to gear up for the next exercise. Not only do you feel better and look better, but you burn more calories while you sleep!

Workout Principle 2: Reversibility: Use it or lose it.

The principle of reversibility simply states that if you don’t use it, you will lose it. Unfortunately the gains you fought so hard to achieve will quickly be lost if you stop exercising. Your metabolism will return to pre-exercise levels, your gains in strength and endurance will diminish and even if you don’t deviate from your nutrition plan, you may find yourself regaining some of the lost weight. Our bodies are very plastic and love to adapt to new and exciting experiences. However, the adaptations must be maintained. As a rule of thumb, if you must cut back on the frequency of workouts, bump up the intensity. Exercise as hard as you can 1 to 2 days per week and if possible complete a short 8-minute circuit (one full set of all the exercises) on another day. Even one full round of the circuit can help you maintain your level of fitness and keep you motivated. You have worked so hard to gain it, try not to lose it.

Workout Principle 3: Always perform a proper warm-up and cool down.

An improper warm-up is the main cause for injuries. I suggest that you perform some light callisthenic exercises like jogging on the spot for 2 to 3 minutes and some light stretching before beginning the circuit. A warm muscle responds better to exercise than a cold muscle. After your workout is complete, take 2 to 3 minutes and perform the same stretches as you did warming up. This will give your body an opportunity to relax before resuming your hectic schedule and stretch the energized muscles back to their resting length. Perform 3 to 5 stretches and hold each stretch for 15 to 25 seconds.

Workout Principle 4: Overcome fatigue with exercise order.

Eventually fatigue will catch up to you regardless of what tactics you use to overcome it. Properly planning the order in which exercises are performed is a logical way of preventing or at least delaying the onset of fatigue. For instance, performing 3 upper body exercises in a row may be good for fitness, but will inevitably hamper your performance on subsequent exercises. Ideally, you would exercise the large muscle groups first followed by the small muscle groups. I have designed workouts with different exercises on different days and also in different orders so that your body is always kept guessing and improving while providing the variety and excitement you need to keep moving.

Workout Principle 5: Increase reps first and weights second.

This is a very important exercise principle. We want to make sure that you maximize the results you can achieve at every phase in your exercise program. If you begin to exercise at 30-second intervals (beginner) at a moderate pace, it is important that you first increase the time you perform each exercise by moving onto 45-second and 60-second intervals before increasing the weight you use. This will insure proper progression, maximize your muscle endurance potential and improve your fitness. Oh, and it helps you burn more calories too!

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