7 Day Routine Guide
07 Day Routine Guide Built for:
IG User @fit_journeyforme
Home Workout Plan Table:
| Article Title | Slogan |
|---|---|
| Barbell Power Boost | Strengthen, Sculpt, Build Muscle |
| Dumbbell Dynamic Duo | Balance, Burn, Elevate Strength |
| TRX Total Body | Suspension Training, Core Stability |
| Treadmill Cardio Blast | Speed, Stamina, Push Limits |
| Kettlebell Core Crusher | Sculpt, Swing, Strengthen Core |
| Total Body Circuit | Sweat, Strength, Cardio Pump |
| Recovery & Mobility | Stretch, Breathe, Active Rest |
Instructions Chart:
| Day | Exercise | Sets | Reps | Rest Between Sets |
|---|---|---|---|---|
| Day 1 | Barbell Squats, Deadlifts, Rows | 4 | 10-12 | 60-90 sec |
| Day 2 | Dumbbell Press, Curls, Lunges | 4 | 12-15 | 45-60 sec |
| Day 3 | TRX Rows, Push-ups, Planks | 4 | 10-15 | 45-60 sec |
| Day 4 | Treadmill Intervals (Sprints) | 5 | 1 min run | 1 min walk |
| Day 5 | Kettlebell Swings, Goblet Squats | 4 | 12-15 | 45-60 sec |
| Day 6 | Total Body Circuit (Mix) | 4 | 8-12 | 30-60 sec |
| Day 7 | Stretch & Mobility Routine | 1 | 5 min each | N/A |
Guided Instructions for the Workout Plan
Day 1: Barbell Power Boost
Focus on building strength with foundational barbell exercises. Start with squats, deadlifts, and bent-over rows to target the legs, back, and overall muscle coordination. Complete 4 sets of 10-12 reps for each exercise, resting for 60-90 seconds between sets. Go for heavier weights but maintain proper form.
Day 2: Dumbbell Dynamic Duo
Balance and tone with dumbbells. Begin with dumbbell presses to strengthen the chest and shoulders, move into bicep curls for arm definition, and finish with lunges to target the lower body. Aim for 4 sets of 12-15 reps, resting 45-60 seconds between sets. Choose weights that allow you to finish each set with effort but without sacrificing form.
Day 3: TRX Total Body
Engage your core and stabilize your muscles with TRX suspension training. Alternate between rows, push-ups, and planks to activate your entire body. This workout emphasizes strength through bodyweight exercises. Perform 4 sets of 10-15 reps, with a 45-60 second rest between sets. Keep the core tight and use controlled movements.
Day 4: Treadmill Cardio Blast
Boost your endurance and burn calories with treadmill intervals. Set the treadmill to a fast pace for 1-minute sprints, followed by 1-minute walking recoveries. Repeat this cycle 5 times. This high-intensity cardio will challenge your stamina and increase your heart rate, pushing your cardiovascular limits.
Day 5: Kettlebell Core Crusher
Power up your core with kettlebell swings and goblet squats. The swings work your posterior chain and core, while the squats target your legs and glutes. Complete 4 sets of 12-15 reps, resting for 45-60 seconds between sets. Use dynamic movements to maintain intensity.
Day 6: Total Body Circuit
Time to put everything together in a full-body circuit. Combine movements from different days, alternating between upper and lower body exercises with minimal rest. Perform 4 sets of 8-12 reps for each exercise and rest for 30-60 seconds between circuits. This will keep your heart rate up and maximize calorie burn.
Day 7: Recovery & Mobility
End the week with a focus on recovery. Stretch all major muscle groups and incorporate mobility work. Hold each stretch for at least 30 seconds and concentrate on deep breathing to release tension. This active rest will help your body recover and prevent injury.