7-Day Workout Plan for Beginners: Your Guide to Getting Ripped and Building Muscle

If you’ve been dreaming of a ripped physique or simply want to get in better shape, a well-structured workout plan is key. But if you're just starting out, navigating the world of fitness can feel a little overwhelming. That’s why we’ve put together this friendly, easy-to-follow 7-day workout plan for beginners. Whether you're aiming for muscle growth, fat loss, or general fitness, we’ve got you covered with a perfect balance of strength training and cardio.

Let’s dive into your 7-day workout plan to get ripped and build muscle at home!

Day 1: Full Body Workout

Start your week strong with a full body workout 7 days a week. This will engage multiple muscle groups, increase metabolism, and help you build a solid foundation. For this workout, focus on compound movements that work for your legs, chest, back, and arms.

Sample exercises:

• Squats (3 sets of 12 reps)
• Push-ups (3 sets of 10-15 reps)
• Bent-over Rows (3 sets of 12 reps)
• Plank (hold for 30-45 seconds)
• Dumbbell Deadlifts (3 sets of 12 reps)

Why this works: A 7 day workout plan to build muscle at home can be incredibly effective when you use full-body exercises that target multiple muscle groups. This day sets the tone for the week and starts muscle-building with compound moves that are easy to do at home.

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Day 2: Cardio Blast

Now that your muscles have had their first workout, it’s time to get that heart rate up with some cardio. A 7 day cardio workout plan should include a mix of steady-state and high-intensity intervals. This helps you burn fat and improve cardiovascular health.

Sample exercises:

• Jump rope: 3 minutes on, 1 minute off (repeat for 5 rounds)
• Running or brisk walking (30 minutes)
• Burpees (3 sets of 15 reps)
• Mountain climbers (3 sets of 20 reps)

Why this works: Cardio not only burns calories but also helps improve your endurance. Integrating it into your 7-day workout plan will ensure you're shedding fat while building muscle.

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Day 3: Upper Body Strength

Let’s focus on toning and building muscle in your upper body today. Push-ups, dumbbell exercises, and other bodyweight movements will be your best friends in getting those biceps and chest looking more defined.

Sample exercises:

• Push-ups (3 sets of 10-15 reps)
• Dumbbell Shoulder Press (3 sets of 12 reps)
• Tricep Dips (3 sets of 12 reps)
• Bicep Curls (3 sets of 12 reps)
• Lateral Raises (3 sets of 12 reps)

Why this works: Focusing on your upper body today will help you build muscle. A 7-day workout plan to get ripped isn’t just about working your legs—arms and shoulders need attention, too!

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Day 4: Active Rest & Mobility

Rest isn’t about doing nothing—it’s about recovery. Active rest means giving your muscles a chance to recover while still moving. Spend today stretching and doing mobility work to avoid stiffness and injuries.

Sample activities:

• Yoga or Pilates (30 minutes)
• Foam rolling (10 minutes)
• Stretching (5-10 minutes)

Why this works: Mobility exercises improve flexibility, reduce soreness, and help prevent injuries. It’s an important part of any 7-day training split to ensure you’re giving your muscles time to repair.

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Day 5: Lower Body Strength

It's time to target those legs and glutes. A strong lower body supports overall strength and helps you lift more efficiently for other exercises, so don't skip leg day!

Sample exercises:

• Squats (3 sets of 15 reps)
• Lunges (3 sets of 12 reps per leg)
• Glute Bridges (3 sets of 15 reps)
• Step-ups (3 sets of 12 reps per leg)
• Calf Raises (3 sets of 20 reps)

Why this works: Lower body exercises work large muscle groups and burn a ton of calories. These exercises are the foundation for a strong physique and should be part of your 7-day workout plan at home for beginners.

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Day 6: Cardio & Core

Today, it's time to focus on your core and give yourself another cardio boost. A strong core supports almost every movement, from lifting weights to running.

Sample exercises:

• Plank (hold for 45 seconds)
• Bicycle Crunches (3 sets of 20 reps)
• Leg Raises (3 sets of 15 reps)
• Russian Twists (3 sets of 30 reps)
• Running or brisk walking (20-30 minutes)

Why this works: Combining cardio and core exercises is essential to building a ripped physique. A 7-day workout plan at home for beginners doesn’t have to be fancy; simple moves will help you get results.

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Day 7: Full Body Recovery and Stretch

Finish the week with a light full-body workout to give your muscles some active recovery. Stretching and foam rolling are essential to ensure your body feels refreshed and ready to start the cycle again.

Sample activities:

• Full-body dynamic stretches (10 minutes)
• Gentle yoga flow (20-30 minutes)
• Foam rolling (10 minutes)

Why this works: Full body workout 7 days a week doesn’t have to mean you’re hitting it hard every day. Recovery is just as important as the workout itself, so take this day to give your body the TLC it deserves.

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Conclusion: The Best 7-Day Workout Plan

Following a 7 days a week workout schedule might sound intense, but with the right balance of strength, cardio, and rest, you can absolutely crush it. This 7-day workout plan to build muscle at home will set you up with a great foundation for getting ripped and improving your fitness.

Remember, consistency is key. Whether you’re doing a 7-day training split or committing to the best 7-day workout for beginners, make sure you listen to your body. Rest when needed, and challenge yourself to push a little harder each week.

Ready to get started? Your dream body is just a few workouts away. Let's go!