Ultimate Beginner's Guide to Getting Ripped

If you're looking to transform your physique, build muscle, and get ripped, a well-structured 7-day workout plan is essential. Whether you're a beginner or an experienced fitness enthusiast, this guide will provide you with a detailed 7-day workout plan that incorporates cardio, strength training, and full-body exercises. By following this plan, you can achieve your fitness goals from the comfort of your home or at the gym.

What is the Best 7-Day Workout Split?

The best 7-day workout split depends on your fitness level, goals, and availability. For those aiming to get ripped, a combination of strength training, cardio, and full-body workouts is ideal. This plan ensures you target all muscle groups while burning fat and improving cardiovascular health. Below, we’ve outlined a balanced 7-day training split that maximizes results.

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7-Day Workout Plan for Beginners

If you're new to working out, this 7-day workout plan for beginners is designed to ease you into a routine while building strength and endurance. It focuses on full-body workouts and light cardio to help you get started.

• Day 1: Full-Body Strength Training
  Focus on compound movements like squats, push-ups, and dumbbell rows. Perform 3 sets of 10-12 reps for each exercise.

• Day 2: Low-Intensity Cardio
  Go for a 30-minute walk, bike ride, or light jog to improve cardiovascular health.

• Day 3: Upper Body Workout
  Target your chest, shoulders, and arms with exercises like bench presses, shoulder presses, and bicep curls.

• Day 4: Rest or Active Recovery
  Stretch or do yoga to improve flexibility and recovery.

• Day 5: Lower Body Workout
  Focus on squats, lunges, and calf raises to build leg strength.

• Day 6: Core and Cardio
  Perform planks, Russian twists, and a 20-minute HIIT session.

• Day 7: Full-Body Workout
  Repeat Day 1’s routine with slightly increased intensity.

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7-Day Full Body Workout Plan

For those looking to build muscle and get ripped, a 7-day full-body workout plan is highly effective. This approach ensures you hit every muscle group multiple times per week, promoting muscle growth and fat loss.

• Day 1: Full-Body Strength Training
  Include squats, deadlifts, bench presses, and pull-ups.

• Day 2: Cardio and Core
  Perform 30 minutes of moderate cardio followed by core exercises.

• Day 3: Full-Body HIIT
  Combine strength and cardio with a high-intensity interval training session.

• Day 4: Active Recovery
  Focus on stretching or yoga.

• Day 5: Full-Body Strength Training
  Repeat Day 1 with variations like dumbbell squats and incline presses.

• Day 6: Cardio and Core
  Increase cardio intensity and add more challenging core exercises.

• Day 7: Full-Body Workout
  Finish the week with a high-rep, low-weight full-body session.

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7-Day Cardio Workout Plan

Cardio is crucial for burning fat and improving endurance. This 7-day cardio workout plan complements your strength training routine to help you get ripped.

• Day 1: 30-Minute Run

• Day 2: 20-Minute HIIT Session

• Day 3: Cycling or Swimming

• Day 4: Rest or Light Walking

• Day 5: 30-Minute Sprint Intervals

• Day 6: Dance or Aerobics Class

• Day 7: Long-Distance Run or Hike

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7-Day Workout Plan to Build Muscle at Home

You don’t need a gym to build muscle. This 7-day workout plan to build muscle at home uses bodyweight exercises and minimal equipment.

• Day 1: Push-Ups, Squats, and Planks

• Day 2: Cardio (Jump Rope or Burpees)

• Day 3: Pull-Ups, Lunges, and Dips

• Day 4: Rest or Yoga

• Day 5: Push-Ups, Squats, and Mountain Climbers

• Day 6: Cardio and Core

• Day 7: Full-Body Bodyweight Circuit

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Best 7-Day Workout Schedule for Getting Ripped

Here’s a sample 7 days a week workout schedule that combines strength, cardio, and recovery:

1. Day 1: Full-Body Strength Training

2. Day 2: Cardio and Core

3. Day 3: Upper Body Strength Training

4. Day 4: Lower Body Strength Training

5. Day 5: HIIT Cardio

6. Day 6: Full-Body Workout

7. Day 7: Active Recovery

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Key Tips for Success

• Consistency is Key: Stick to your 7-day training split to see results.

• Progressive Overload: Gradually increase weights or intensity to challenge your muscles.

• Nutrition Matters: Pair your workout plan with a high-protein, balanced diet to fuel muscle growth and recovery.

• Rest and Recovery: Don’t skip rest days; they’re crucial for muscle repair and growth.

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Conclusion

A well-structured 7-day workout plan to get ripped is achievable with dedication and the right approach. Whether you’re following a 7-day full-body workout plan, a 7-day cardio workout plan, or a 7-day workout plan to build muscle at home, consistency and proper nutrition are essential. By incorporating the best 7-day workout split into your routine, you’ll be on your way to achieving a lean, muscular physique. Start today and transform your body in just 7 days!