Gym Workout Plan

A gym can help you get the body you have always wanted. Here is a gym workout plan with pictures of the exercises, that you can follow.
FitnessVigil Staff
Last Updated: Feb 19, 2018
I don't smoke, don't drink much, and go to the gym five times a week. I live a healthy lifestyle and feel great. I can run a marathon, you know. - Sarah Michelle Gellar
Working out in the gym allows you to work on the entire body. It's a great way to get in shape and stay fit. However, if you do not have a proper workout plan for the gym, you could end up going from machine to machine without any results or worse, end up overworking some of your muscles. You need to take into consideration several factors before chalking out a workout plan. These include your gender, age, physique, lifestyle, problem areas in the body, etc.
Set a Goal
It is important to set an achievable fitness goal and work towards it. For this you need to consider a few factors. If you are a beginner then you need to go a bit easy and stick to 45 minutes to 1 hour workout a day, while exercising 5 days in a week and resting on the weekends. If you are aiming for weight loss, then participate in a 1 to 1, and half workout 6 days a week. When on weight loss, cardio should be given more attention than weight training. However, if you wish to gain muscles then you need focus more on weight training and less on cardio.
For women who want to lose a bit of weight and tone their body, a gym workout program which focuses equally on cardio and weight training should be followed. So, set-up a goal and a time frame in which you will achieve it, and workout in the gym accordingly.
Weekly Gym Workout Plan
Here is a basic gym workout weekly schedule which you can follow. Feel free to modify it according to your goal.
Monday (Chest & Abs)
Warm-up with 10 minutes jogging.
Chest Flies
Chest Flies
2 sets, 10 reps
Dumbbell Press
Dumbbell Press
2 sets,10 reps
Cable Cross-overs
Cable Cross-overs
3 sets, 10 reps
Ab Crunches
Ab Crunches
2 sets, 20 reps
Leg Raises
Leg Raises
2 sets, 20 reps
Cool-off with 10 minutes stretching.
Tuesday (Back)
Warm-up with 10 minutes jogging.
Lateral Pull-downs
Lateral Pull-downs
3 sets, 12 reps
One arm Dumbbell Rows
One-arm Dumbbell Rows
2 sets, 10 reps
Seated Rows
Seated Rows
3 sets, 10 reps
Barbell Shrugs
Barbell Shrugs
2 sets, 10 reps
Woman Lifting Weights With Trainer
Good Mornings
2 sets, 10 reps
Cool-off with 10 minutes stretching.
Wednesday
 (Cardio)
Treadmill
Treadmill
20 mins
Cross-trainer
Cross-trainer
20 mins
Gym Cycle workout
Cycle (optional)
20 mins
After 40 minutes of cardio workout, follow 20 mins of stretching.
Thursday (Legs)
Warm-up with 10 minutes jogging.
Lunges
Lunges
2 sets, 15 reps
Squats
Squats
3 sets, 12 reps
Dead Lifts
Dead Lifts
3 sets, 10 reps
Calf Raises
Calf Raises
3 sets, 15 reps
Leg Press
Leg Press
3 sets, 15 reps
Cool-off with 10 minutes stretching.
Friday (Arms)
Warm-up with 10 minutes jogging.
Bicep Curls
Bicep Curls
2 sets, 12 reps
Push downs
Push-downs
2 sets, 12 reps
Triceps Extensions
Triceps Extensions
3 sets, 10 reps
Young muscular woman doing core exercise
Push-ups
2 sets, 10 reps
One-arm Preacher Curl
One-arm Preacher Curl
2 sets, 10 reps
Cool-off with 10 minutes stretching.
Saturday (Cardio)
On Saturday you can follow the cardio routine same as Wednesday. However, many people get bored of the gym and tend to quit midway. So, on Saturday consider going for swimming, yoga, cycling, jogging, or any other type of workout outside the gym for an hour. This will keep your workout routine fun, and prevent boredom. On Sundays take a break from the gym and take the necessary rest.
Stretching Exercises
Shoulder Stretch
Shoulder Stretch
Triceps Stretch
Triceps Stretch
Back Stretch
Back Stretch
Cobra Stretch
Cobra Stretch
Side Stretch
Side Stretch
Hip and Back Stretch
Hip and Back Stretch
Quadriceps Stretch
Quadriceps Stretch
Seated Hamstring Stretch
Seated Hamstring Stretch
Diet and Rest
It is also important that you follow a healthy diet, to achieve your fitness goal. Make sure you have protein shakes pre or post-workout. They will not only help you lose weight further, but will also provide the necessary energy, and help gain muscle mass. Also, eat lean meats, eggs, fish, green leafy vegetables, fruits, nuts and dried fruits. Eating fruits and veggies will provide fiber, which will cleanse your system and help you lose weight faster. Avoid sugary and fatty food.

Get your 8 hours of sleep, and take a day off in the week to let the body get the required rest. Sleeping will help to repair the muscles and reduce the soreness, so make sure you get adequate sleep every night. Also, during the night when you sleep the growth hormones are released in the highest concentration, and they help to increase your muscle mass.
Gym Dos and Don'ts
  • Always warm up before your workout, and follow cool-off exercises after the workout.
  • Carry a water-bottle and a hand towel with you when going to the gym.
  • Follow the right posture and technique while working out, to prevent any injuries.
  • Avoid overworking. This can cause unnecessary fatigue and demotivate you.
  • Do not add too many weights in your excitement to lose weight quickly.
  • Follow the above plan under the guidance of your gym instructor.
  • As a beginner start with 2 sets of 10 reps each for an exercise and slowly increase the intensity.
Disclaimer
This article is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.
People Lifting Weights In Gym
Muscular Man Working Out Using Equipment
Weightlifter Lifting Barbells At Gym
Muscular Male Model Working Out
Smiling couple doing push-ups together in a gym