Gym Workout

Gym Workout Weekly Plan: Perfect Body Shape in (120 Days)

In this article we will unleash the right weekly workout plan for both men and women, this  gym workout plan will help you to get your dreamed  body shape in a 120 day workout plan. Different NCBI researched articles are showing verified studies check on link 1, link 2 and link 3.

Table of Contents

Gym Workout Weekly Plan

Monday (Lower):

Back Squat: 4 sets of 5-8 reps

RDL (Romanian Deadlift): 4 sets of 5-8 reps

Walking Lunge: 3 sets of 8-10 steps per side

GHD (Glute-Hamstring Developer): 3 sets of 8-12 reps

Tuesday (Upper):

Incline Barbell Bench Press: 4 sets of 5-8 reps

Lat Pulldown: 4 sets of 5-8 reps

Flat Dumbbell Bench Press: 4 sets of 8-12 reps

One Arm Dumbbell Row: 4 sets of 8-12 reps

Cable Chest Flye: 4 sets of 8-12 reps

Wednesday (Upper):

Seated Barbell Military Press: 4 sets of 5-8 reps

Skullcrusher: 4 sets of 5-8 reps

One Arm Leaning Dumbbell Lateral Raise: 4 sets of 8-12 reps

Preacher Curl: 4 sets of 8-12 reps

Incline Dumbbell Curl: 4 sets of 8-12 reps

Thursday (Lower):

Deficit Deadlift: 4 sets of 5-8 reps

Hack Squat: 4 sets of 10-15 reps

Lying Hamstring Curl: 4 sets of 10-15 reps

Sled Push: 4-6 sets of 45-60 seconds


Friday (Upper):

Flat Barbell Bench Press: 4 sets of 5-8 reps

Chest Supported T Bar Row: 4 sets of 5-8 reps

Incline Dumbbell Bench Press: 4 sets of 8-12 reps

One Arm Cable Pulldown: 4 sets of 8-12 reps

Dumbbell Pullover: 4 sets of 10-15 reps


Saturday (Lower):

Back Squat: 4 sets of 5-8 reps

Belt Squat: 4 sets of 10-15 reps

GHD (Glute-Hamstring Developer): 3 sets of 10-15 reps

Reverse Sled Drag: 4-6 sets of 45-60 seconds

Sunday (Upper):

Seated Dumbbell Military Press: 4 sets of 5-8 reps

Pushdown: 4 sets of 10-15 reps

Face Pull: 4 sets of 10-15 reps

Preacher Curl: 4 sets of 8-12 reps

Incline Dumbbell Curl: 4 sets of 8-12 reps

weekly 7-day gym diet plan for muscle gain

gym diet

Day 1:

Breakfast: Scrambled eggs, sautéed vegetables, and a serving of oatmeal.

Snack: Enjoy a whey protein shake.

Lunch: Grilled chicken breast served with a mix of greens and a baked sweet potato.

Snack: Have hard-boiled egg(s) and carrot sticks.

Dinner: Opt for broiled fish, accompanied by green beans and brown rice.

Day 2:

Breakfast: Delight in protein pancakes topped with fresh berries.

Snack: Munch on apple slices and almonds.

Lunch: Enjoy a lean ground beef burger on a bed of lettuce with tomato, onion, and green beans.

Snack: Sip on a protein shake.

Dinner: Relish shrimp stir-fried with bell pepper and brown rice, served over a bed of spinach.

Day 3:

Breakfast: Greek yogurt paired with almonds or walnuts, whole grain granola, and fresh berries.

Snack: Grab a protein shake.

Lunch: Savor grilled fish alongside a spinach salad and broccoli.

Snack: Delight in an egg white omelet with bell peppers and mushrooms.

Dinner: Enjoy chicken breast topped with fresh salsa, accompanied by a sweet potato and a side salad.

Day 4:

Breakfast: Start the day with oatmeal topped with berries and scrambled egg whites.

Snack: Relish turkey breast with carrots and celery.

Lunch: Indulge in sirloin steak with broccoli and mushrooms.

Snack: Have apples with natural nut butter.

Dinner: Choose broiled fish, brown rice, and a mixed green salad.

Day 5:

Breakfast: Blend a protein shake with oatmeal.

Snack: Enjoy hard-boiled egg whites with sliced peppers and cucumbers.

Lunch: Satisfy your appetite with grilled chicken and a white bean and tomato salad.

Snack: Treat yourself to Greek yogurt with berries and nuts.

Dinner: Relish grilled fish with quinoa and green beans.

Day 6:

Breakfast: Savor scrambled egg whites with cheese, peppers, herbs, and Ezekiel bread.

Snack: Sip on a protein shake.

Lunch: Delight in grilled chicken breast with bell peppers, black beans, and onions over a bed of romaine lettuce.

Snack: Enjoy an apple and almonds.

Dinner: Indulge in sirloin steak with a sweet potato and asparagus.

Day 7:

Breakfast: Start your day with Greek yogurt, whole grain granola, and berries.

Snack: Have turkey breast with carrot and celery sticks.

Lunch: Savor grilled chicken breast over spinach with sliced strawberries and almonds.

Snack: Sip on a protein shake.

Dinner: Relish shrimp stir-fried with peppers, onions, and broccoli over brown rice.

Is It Okay To Train 7 Days A Week?

Exercising everyday is a good habit but not for all people because it depends on their body stamina, below are some important points to notice:

How Much You Have Been Exercising:

If you’re experienced with working out everyday then you can do exercise regularly but if you’re starting then we advise you to work slowly on your exercises.

Resting And Getting Better Is Important:

If you want to have a perfect body shape then resting your body muscles is really important because if your body is tired then you might get hurt and you can not give your 100%.

Try Mix Exercises:

Doing mixed types of exercises can help your body to get more balanced and strong.

Take Care of Your Body:

You have to keep in mind that a good body builds when you can give your 100% so notice if your body feels sore or tired then you should take rest for some days.


Healthy Diet And Well Hydrated:

It is always important to stop eating unhealthy foods and follow a healthy diet and also try to drink enough water a day. It also increases your body stamina.

Who Should / Shouldn’t Train 7 Days Per Week?

Experienced People:


It’s always important to see if your body can handle exercise everyday because some people have good stamina and some are well experienced so they can workout 7 days a week but if you don’t have these two things then you should not workout for a full week.


When You’re Getting Ready For a Competition:

In some special cases like when you have to prepare for a big competition then you must exercise everyday but still there are protein supplements that help your body to keep undamaged.

Try Doing Easy Exercises:

Instead of doing intense gym workouts you can try to do some easy exercises on your rest day like yoga and stretching. It also helps your body muscles to stay active.

Those People Who Shouldn’t Do Exercise Everyday

New People :

If you’re new to this world of bodybuilding then you should start slowly and then increase your gym workout timing by following a good plan.

Not Getting Better After Workout:

Sometimes your body does show good progress because you push your body more than its limits so it gets tired from exercise, make sure you rest for a day.


Do Gym Have Any Side Effects?

Yes, if you do exercise without taking rest or too much exercise then you might hurt your muscles or joints. You might get tired too easily.

At what age should I start going to the gym?

  1. It is good for you to start going to the gym at the age of 17-18 years old.
  2. Kids can also do exercise but it is always important to choose the right kind of exercise, so they start doing yoga.
  3. Adults should not lift heavy weights until they get some experience.

Can Doing Gym Affect Height?

  1. If you do gym with the right plan and training then it will not disturb your height rather it can help you to increase your height.
  2. Your body also gets stronger and it helps your muscles to grow more than normal people.

Can We Increase Our Testosterone With Gym?

  1. Yes, doing a gym workout can build your muscles strong, and due to healthy pressure your body produces more testosterone.
  2. Testosterone is also a hormone, it boosts muscle growth.
  3. Doing things the wrong way can also reduce your hormones.

Healthy Workout Routine?

You can go to the gym for 3-5 days. It will be healthy. It will be enough for your body without getting any injuries from tiredness because resting is so important for getting a good body shape.

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