Weekly Strength Plan – 7 Day Beginner Strength Training Routine
Weekly Strength Plan – Simple 7 Day Strength Training Routine Weekly Strength Plan This weekly strength plan is designed for beginners and intermediate fitness levels. It helps you build muscle, gain strength, and stay consistent without overtraining. Day 1 – Full Body Strength Squats – 3 sets × 10 reps Push-Ups – 3 × 8–12 reps Rows (Dumbbell or Barbell) – 3 × 10 reps Plank – 3 × 30 seconds Day 2 – Upper Body Focus Bench Press or Push-Ups – 3 × 10 reps Overhead Shoulder Press – 3 × 8 reps Pull-Ups or Lat Pulldowns – 3 × 8–10 reps Bicep Curls – 2 × 12 reps Day 3 – Active Recovery Light walking or cycling – 20 minutes Mobility and stretching – 15 minutes Breathing exercises Day 4 – Lower Body Strength Deadlifts – 3 × 8 reps Lunges – 3 × 10 reps (each leg) Leg Press or Step-Ups – 3 × 12 reps Calf Raises – 3 × 15 reps Day 5 – Core & Stability...