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7 Days Workout Schedule That Combines Cardio and Strength

When you start your new workout routine, you might have so many questions like, “Where should I start?” “What workouts should I combine?” and many more.

It is supposed to be that way for every beginner. You can learn easily and all by yourself without the help of a personal trainer. It is important that your workout schedule reflects your fitness goals.

The workout schedule for women will focus on weight loss more when compared to men. Many women do not like to build muscles. In such cases, strength training and cardio are very good combinations for weight loss.

When we consider the workout schedule for men it mostly focuses on weight loss and muscle gain. Women also nowadays show interest in having a muscular physique. So, this workout routine involves more weight lifting, strength training, and cardio.

The seven days workout schedule

The seven days workout schedule

Workout schedule for a week which includes 5-day exercise and two days rest. This workout schedule is designed to cover the core, upper body, and lower body. The gym schedule for men and women does not vary much. You should understand that they depend on your fitness goal.

Below you can find the list of workout schedules for every day.

  • Monday: Cardio
  • Tuesday: Lower Body
  • Wednesday: Upper body and core
  • Thursday: Active rest and recovery
  • Friday: Lower body with a focus on glutes
  • Saturday: Upper body
  • Sunday: Rest and Recovery

Monday: Cardio


Cardiovascular exercises are the best workout to kick-start your workout routine. Choose an aerobic exercise for 30 – 45 minutes, such as jogging, cycling, or power walking. The activity should be performed at a steady pace and choose the one that is best for you.

First, you can start at a slow pace and aim for just 15 minutes. The pace and the time can be increased slowly along the way. As you keep on doing these workouts cardiovascular endurance will build up and you can see that you are doing better than yesterday.

Centre for Disease Control and Prevention says that your heart rate needs to be between 64% to 76% of your heart rate at the maximum.

Check the heart rate while doing the workout. You can easily measure your heart rate while doing workouts with the help of a smartwatch. Many smartwatches in the market today come in with this built-in feature.

Tuesday: Lower Body

Lower Body

The part of the body from the hip to the toes is referred to as the lower body. The bones of the thigh, leg and foot are all part of the lower body, including the hip, knee, and ankle joints. Lower body strength training workouts are necessary not only for men but also for women.

Strength training helps you to lose weight easily. Your workout schedule for weight loss should definitely include strength training. Lower body strength training exercises comprise two types of movements: Push movements and pull movements.

Push movements includes squats, lunges, hip thrusts, calf raises, leg presses, donkey kicks, and quad extensions whereas pull movements include Romanian deadlifts, hamstring curls, single-leg deadlifts, good morning, and cable Pull-Throughs.

The workout is designed in a way it strengthens the front and back muscles of the lower body (i.e., the anterior and posterior chain).

Do the workouts in three circuits and do a minimum of 10 reps. And have a one-minute rest between each circuit. The workouts are

  • Front Squads
  • Romanian deadlift or deadlift
  • Hip thrusts
  • Lungs

Your workout schedule for weight gain should definitely include these workouts as they help in building up lean body muscle in your body. If you are a beginner, make sure you are in the perfect form while doing the workout. As sometimes it may lead to serious injury.

Wednesday: Upper body and core

 Upper body and core

After lower body workouts, your legs might be feeling yesterday’s work. Warm up for 10 minutes before starting the workout.

Strengthening your upper body gives you a great posture at the same time boosts your metabolism. On the other hand, the core improves your stability and balance.

Start with workouts that target your upper body muscle group and finish it with core exercises. You will be starting with the following exercises.

  • Overhead press
  • Chest Press
  • Bicep curl
  • Triceps dip

Do the workouts in three circuits and do a minimum of 10 reps. And have a one-minute rest between each circuit.

For another 15 minutes work on your cores. The core circuit includes the following

  • Crunches or bridge
  • Push up
  • Russian twist

Thursday: Active rest and recovery

Active rest and recovery

Your muscles might be sore from the few days of exercise. So, it is time to allow them to rest for a day to recover from the micro muscle tears. This in fact helps with better performance and prevents muscle injury.

Your full week workout plan should have 2 days of rest. Taking rest does not mean you should not move a muscle. You can do walking or jogging for 30 minutes. Stretching can be done to relieve your muscle soreness. If you are working towards a fitness goal, be careful with your diet.

Friday: Lower body with a focus on glutes

Lower body with a focus on glutes

After a day of rest, you might want to rest for another day. Shake off that feeling and grab your workout shoes. Warm up for 10 – 15 minutes with a combination of squats, bridges, kickbacks, and clamshells for three circuits.

Once you are done with the warmup session, shift to the lower body workouts. Do the workouts in three circuits and do a minimum of 10 reps. And have a one-minute rest between each circuit.

  • Deadlift
  • sumo-squat
  • Lunges and
  • hip thrusts

Weights should be a part of your gym workout plan as they help to build muscle and burn fat faster. There are plenty of exercises you can do with dumbbells and barbells apart from deadlifts.

Saturday: Upper body

 Upper body

You have come to the final day of the workout. Today you need to focus on your back. The workout helps to activate every muscle group in your back and shoulders.

You need to do three rounds of 8 to 10 reps each. You can rest for 1 to 2 minutes between each round. The upcoming workouts cover all of your back muscles:

  • Pull-up (wide grip)
  • Bent over barbell row
  • Close-grip seated cable row
  • Reverse-grip pulldown
  • Back extension

Stretch your body and allow it to cool down. You have completed the final day workout. Be proud of your hard work.

Sunday: Rest and Recovery

Rest and Recovery

It’s time for celebration, rest, and recovery. Like I said before, do stretching and light endurance workouts like walking or cycling. This will help with your muscle soreness. And if you don’t want to do any workout at all. It’s alright. Enjoy your day. Eat nutritious and fiber-rich food to restore lost energy.

How to stick to your workout routine?

How to stick to your workout routine?

Sometimes it is hard to stick to a newly found interest. For a month or so, you will feel inspired and motivated. After some time, you might feel bored.

Habits stick for a long time. Your gym exercise schedule should include the time. Pick a comfortable workout time and do workouts every day at the same time. Your body clock will be adjusted to this time and it will remind you every day at that time to do the workout.

Do not overstress yourself to do the workout. Experiment with different workouts and keep them interesting. If not, it might lead to additional stress. Focus on maintaining a long-term and healthy relationship with workouts and diet.


1.      What is a good workout schedule?

The best workout schedule is to have a balanced workout for all the body parts. It should include rest as well as diet.

2.      What is a good 7-day workout schedule?

A good 7 day workout schedule should include

1.      Cardio

2.      Lower body

3.      Upper body and core

4.      Rest

5.      Lower body with a focus on glutes

6.      Upper body with a focus on the back

7.      Rest

The 6 day gym workout schedule is planned with workout for 6 days and rest for a day in a week rather that two rest days.

3.      What is a good 5-day workout routine?

A good 5 day workout routine includes the following

1)     Cardio and core

2)     Chest and triceps

3)     Back and biceps

4)     Shoulders

5)     Legs

4.      How do I make a workout schedule?

The weekly workout plan for you should be made considering the time, age, and fitness goal. You need to make a schedule for every day including the rest days. Plan the number of workouts and reps to do within the time.

5.      What is a good workout schedule for beginners?

A good workout plan for beginners should contain should include more rest days. You need to give time for your body to adapt to the workouts.

6.      How should I arrange my workout days?

Prepare a workout calendar and note down the exercise days and rest days. It will help to track the workouts done and you can change workouts based on your fitness goals.

Ashish Matoliya
Ashish Matoliyahttp://ashishealth.com
Ashish brings a unique blend of expertise, empathy, and practical guidance to his writing. His articles are not just informative but also designed to inspire and motivate. Whether you're looking for workout tips, strategies for managing mental health, or seeking to improve your overall well-being, Ashish's content is your roadmap to a healthier and happier life.


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