Weekly Gym Workout Plan
A complete weekly gym workout plan from MKFIT — 3, 4 and 5 day splits with exercises, sets and reps for beginners and intermediates.
Choose your training days
- 3 days — Full Body, the best start for beginners with a rest day between sessions.
- 4 days — Upper / Lower, each half trained twice a week.
- 5 days — Push / Pull / Legs for intermediate and advanced lifters.
The weekly plan (5 days — Push / Pull / Legs)
Every exercise: 3–4 sets × 8–12 reps, 60–90 seconds rest between sets.
- Saturday — Push: barbell bench press, incline dumbbell press, shoulder press, lateral raises, triceps pushdown, dips.
- Sunday — Pull: pull-ups or lat pulldown, barbell row, cable row, rear delt raises, barbell curls.
- Monday: rest or a 30–40 minute walk.
- Tuesday — Legs: squat, Romanian deadlift, leg press, leg extension, calf raise, plank.
- Wednesday — Chest and shoulders: dumbbell bench press, cable fly, barbell shoulder press, front raises.
- Thursday — Back and core: close-grip pulldown, single-arm row, face pulls, cable crunch.
- Friday: full rest and 7–8 hours of sleep.
Rules that make it work
Add weight or reps every week (progressive overload), hit your calories and protein (1.6–2.2 g per kg), sleep 7–8 hours, and prioritise form over heavy loads.
FAQ
How many days should I train? Beginners 3, intermediates 4, advanced 5 — consistency matters most.
Best plan for beginners? A 3-day full-body plan built on the basics, 3 sets of 8–12 reps.
How often should I change it? Every 8–12 weeks; until then just add weight.