Full Week Gym Workout Plan- 21 Days Challenge

Below is the workout plan to follow for muscle gains.

Monday: Upper Body + Cardio

WARM UP: 20 Minutes
Walk or Run on tread mill alternating 1 minute fast then 1 minute slow for 20 minutes. Apply to whatever you have available: bike, elliptical. etc

WEIGHT LIFTING:
Set up 5 exercises, do 20 reps of each exercise 2x through, once completed do 5 minutes of low intensity cardio, 5 minutes intense cardio and then repeat just the lifts.

2X THROUGH – 20 REPS EACH
CHEST: Flat bench press or flat dumbbell press or pushups
1. BACK : 1 arm dumbbell row 20x each arm
2. SHOULDERS : Military press
3. BICEPS: Curls
4. TRICEPS: Kickbacks
5. 10 minutes cardio intense walk run bike or step per the cardio only once

Tuesday: Lower Body + Cardio

WARM UP: 20 Minutes
Walk or Run on tread mill alternating 1 minute fast then 1 minute slow for 20 minutes. Apply to whatever you have available: bike elliptical. etc

WEIGHT LIFTING:
Set up 5 exercises, do 20 reps of each exercise 2x through, once completed do 5 minutes of low intensity cardio, 5 minutes intense cardio and then repeat just the lifts.

2X THROUGH – 20 REPS EACH
1. LEGS : Bodyweight squats 20-30 reps(not what you weigh on your back just actual bodyweight) advanced add weight
2. LEGS : Lunges 15 each side stationary lunges
3. CALVES : Calf raise 30-50 reps
4. ABS: Ab crunch 30-50
5. ABS: Legs up and crossed 30-50
6. 10 minutes cardio intense walk. run. bike. or step per the cardio only once)

Wednesday: Upper Body + Cardio

WARM UP: 20 Minutes
Walk or Run on tread mill alternating 1 minute fast then 1 minute slow for 20 minutes. Apply to whatever you have available: bike elliptical. etc

WEIGHT LIFTING:
Set up 5 exercises, do 20 reps of each exercise 2x through, once completed do 5 minutes of low intensity cardio, 5 minutes intense cardio and then repeat just the lifts.

2X THROUGH – 20 REPS EACH
1. CHEST: Flat bench press or flat dumbbell press or push-ups
2. BACK: 1 arm dumbbell row 20x each arm
3. SHOULDERS: Military press
4. BICEPS: Curls
5. TRICEPS: Kickbacks
10 minutes cardio intense walk run. bike. or step per (do the cardio only once)

Friday: Lower Body + Cardio

WARM UP: 20 Minutes
Walk or Run on tread mill alternating 1 minute fast then 1 minute slow for 20 minutes. Apply to whatever you have available: bike elliptical. etc

WEIGHT LIFTING:
Set up 5 exercises, do 20 reps of each exercise 2x through, once completed do 5 minutes of low intensity cardio, 5 minutes intense cardio and then repeat just the lifts

2X THROUGH – 20 REPS EACH
1. LEGS: Bodyweight squats 20-30 reps(not what you weigh on your back just actual bodyweight) advanced add weight
2. LEGS: Lunges 15 each side stationary lunges
3. CALVES: Calf raise 30-50 reps
4. ABS: Ab crunch 30-50
5. ABS: Legs up and crossed 30-50
10 minutes cardio intense walk. run. bike. or step per the cardio only once)

Thursday + Saturday + Sunday

Use these days to rest and recover. If you want you can do an optional 30 minutes of cardio.

About the author

Annapurna Nilesh

Hi Reader, we are Annapurna & Nilesh.

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