Weekly Gym Schedule (Balanced Muscle Gain + Fitness)

This schedule is good for beginners to intermediate gymers who want:

  • Muscle growth

  • Fat loss

  • Better strength

  • Proper recovery

Monday – Chest + Triceps

Chest

  • Bench Press — 4 sets × 8–12 reps

  • Incline Dumbbell Press — 3 sets × 10 reps

  • Chest Fly Machine — 3 sets × 12 reps

  • Push-Ups — 3 sets till failure

Triceps

  • Tricep Pushdown — 3 sets × 12 reps

  • Overhead Dumbbell Extension — 3 sets × 10 reps

  • Bench Dips — 3 sets × 15 reps

Cardio

  • 10–15 min treadmill walk

Tuesday – Back + Biceps

Back

  • Deadlift — 4 sets × 6–8 reps

  • Lat Pulldown — 4 sets × 10 reps

  • Seated Cable Row — 3 sets × 12 reps

  • One Arm Dumbbell Row — 3 sets × 10 reps

Biceps

  • Barbell Curl — 3 sets × 10 reps

  • Hammer Curl — 3 sets × 12 reps

  • Concentration Curl — 3 sets × 10 reps

Abs

  • Plank — 3 × 1 minute

Wednesday – Legs Day

Quads & Hamstrings

  • Squats — 4 sets × 8–10 reps

  • Leg Press — 4 sets × 12 reps

  • Walking Lunges — 3 sets × 20 steps

  • Leg Curl — 3 sets × 12 reps

  • Leg Extension — 3 sets × 12 reps

Calves

  • Standing Calf Raise — 4 sets × 15 reps

Cardio

  • 15 min cycling

Thursday – Shoulders + Abs

Shoulders

  • Overhead Press — 4 sets × 8–10 reps

  • Lateral Raise — 4 sets × 12 reps

  • Front Raise — 3 sets × 12 reps

  • Rear Delt Fly — 3 sets × 15 reps

  • Shrugs — 4 sets × 12 reps

Abs

  • Hanging Leg Raises — 3 sets × 15 reps

  • Russian Twists — 3 sets × 20 reps

  • Crunches — 3 sets × 20 reps

Friday – Full Upper Body

  • Incline Bench Press — 3 sets × 10 reps

  • Pull-Ups — 3 sets

  • Dumbbell Shoulder Press — 3 sets × 10 reps

  • Barbell Row — 3 sets × 10 reps

  • Close Grip Push-Ups — 3 sets

  • EZ Bar Curl — 3 sets × 12 reps

Cardio

  • HIIT Cardio — 15 min

Saturday – Functional + Core Day

  • Battle Ropes — 4 rounds

  • Kettlebell Swings — 3 sets × 15 reps

  • Burpees — 3 sets × 15 reps

  • Box Jumps — 3 sets × 12 reps

  • Mountain Climbers — 3 sets × 30 sec

Core

  • Side Plank — 3 sets

  • Bicycle Crunch — 3 sets × 20 reps

Sunday – Rest & Recovery

  • Light walking

  • Stretching

  • Foam rolling

  • Good sleep (7–8 hrs)

Important Tips

  • Warm up for 5–10 min before workout

  • Drink enough water

  • Eat high-protein meals

  • Maintain proper form

  • Increase weights gradually

  • Sleep properly for recovery

Best Foods for Gymers

  • Eggs

  • Chicken

  • Paneer

  • Milk

  • Rice

  • Oats

  • Banana

  • Peanut butter

  • Dry fruits

Suggested Timing

  • Workout Duration: 60–90 min

  • Best Workout Time:

    • Morning: 6–9 AM

    • Evening: 5–8 PM

If you want, I can also make:

  • Beginner gym schedule

  • Muscle gain diet plan

  • Fat loss workout

  • Home workout routine

  • Push Pull Legs (PPL) split

  • Arnold split routine

( WRITEN BY GYM LOVER.....)