7 Day Gym Workout Plan for Weight Loss {FREE PDF}

Ladies, aren’t you just so over the home workouts after the CRona craziness that had us at home all day and night in the last two years or so? The home exercise phase was great for the most part while it lasted, but now it is time to hit the gym with this 7 day gym workout plan for women by Suzy, with a free pdf download. 

7-day gym workout plan by Suzy

What is good about this 7-day free gym workout plan for weight loss is that it is specially designed for women, taking into account that females train differently from men and lose weight at a slower pace. Workout plans for women only are significant because men build muscle and lose weight faster than women. 

Why you need this 7-day gym workout plan for weight loss 

7-day gym workout plan

Generally, a gym is such an intimidating place when you are just starting out. Weightlifting equipment and the feeling that everyone is watching your every move, just makes you want to walk out and never come back.

But there is hope for women and beginners at the gym.

I have always shared the story about how scary everything and everyone looked the first time I signed up for a gym membership. If you were to ask me today what is the one piece of advice I would give to a gym newbie, it would be this:

Plan your workouts before hitting the gym. Every. Single. Time. Have. A. Workout. Plan.

Essential Workout Plans:

This is the secret to easing gym anxiety. You must always have a weekly workout plan. You will look like you know what you are doing, even if you are still trying to figure things out. A 7-day gym workout plan will always give you the confidence to walk into the weight room like a boss! I promise you!

What is the best 7-day workout split?

The best weekly routine for the gym should comprise 3-4 days of cardio, three alternate days of weight lifting, and one rest day. A combination of cardio and strength training gym workout plan gives women a better chance at burning fat.

Let’s talk about this.

If your goal at the gym is to lose fat, you need to have a mix of cardio and strength training days because as science has it, the lean muscle mass you have, the more calories your body burns.

 We now know that lean muscle makes it easier for men to lose weight, so it only makes sense that a good workout plan for women is tailored to build lean muscle in order to achieve fat loss.

gym workout plan for women

Your 7-day Gym Workout Meal Plan for Weight Loss

To get the most out of your 7-day gym workout plan, make sure that your diet is also as optimized for fat loss. Your meals should include all three macronutrients- carbohydrates, protein, and fats. Excluding some of these macros from your diet will deprive your body of the essential nutrients required for proper function.

What to drink after waking up

  • Black coffee / Warm water + lemon/ Green tea/ Lemon + cucumber + water/ Chia seed water


  • 2 Egg whites
  • 1 cup oats with cinnamon


  • 1 banana


  • Grilled chicken salad with avocado/ Turkey burger/ chicken wrap


  • Your favorite snack/ whey protein shake


  • Broiled salmon and asparagus/stuffed sweet potatoes/

7 day Gym Workout Meal Plan for Weight Loss

Other workout plans you might like:

Suzy’s 7-Day Gym Workout Plan For Women

This 7-day gym workout is a full-body workout designed to work several muscles at once. The foundation of the workouts in this plan includes compound lifts such as squats, deadlifts, bench presses, pulls, and shoulder presses.

To warm up for the free gym workout plan for weight loss, you will start each set with 15 repetitions (reps), using a lighter weight, and then increase the weight as you reduce the reps.

Monday- Leg Strength Training Workout

  • 10-minute treadmill warm-up
  • Romanian deadlift 12×4
  • Barbell back squat 12×4
  • Dumbbell lunges 12×3
  • Leg press 12×3
  • Goblet Squat 12×3
  • Barbell hip thrust 12×4
  • Standing calf raises 12×3
  • Cool down and stretch

How to Do the Moves for the 7-Day Free Gym Workout Plan for Weight Loss


Romanian deadlift (works hamstrings and glutes)

Holding 15-25lbs dumbbells in each hand (or barbell in both hands), stand with knees slightly bent, feet shoulder-width apart, and palms facing your thighs.

Engage your core, and hinge forward at the hips, keeping your back straight and weights close to your body.

Lower the weight as far as you can go without rounding your back, and push through your heels to slowly bring the weight back to starting position while squeezing your butt.

Barbell back squat (works glutes and hamstrings)

Load the barbell with weights at the squat rack (if this is your first time, practice with only the barbell without the weights until you are comfortable).

Lower yourself under the barbell so that the barbell is resting on the back of your shoulders.

Grip the barbell with your fingers and walk 2-3 steps away from the squat rack.

With your core engaged, set your feet shoulder-width apart, and keep your chest out and your eyes focused ahead.

Slowly lower your body into a squat using your hips until your thighs are parallel to the floor, and pause for a second or two. Use your hips to push yourself up and repeat.

Dumbbell lunges (works quadriceps, glutes, and hamstrings)

Hold a dumbbell in each hand and stand with feet slightly wider than shoulder-width apart.

Contract the abs, back straight, and step forward with the right leg, bending both knees with the back knee almost touching the floor and the front leg and knee forming a 90-degree angle.

Push the front leg back to starting position and alternate each leg.

Leg press (works hamstrings, glutes, quads, and calves)

Load the leg press with appropriate weights and adjust the seat to a 45-degree angle. With your feet shoulder-width apart and knees at a 90-degree angle, place the feet high on the plate to work the glutes and hamstrings.

Grab the handles and unlock the machine and straighten your legs to push the weight away from you, keeping your back flat on the seat and core engaged.

Slowly lower the machine to starting position using your legs and repeat.

How to do the moves for the 7-day gym workout plan leg day Monday

Goblet Squat (works quads and glutes)

Holding a dumbbell with both hands close to your chest, stand with feet slightly wider than shoulder-width.

Contract your abs, maintain a straight back as you lower your hips into a squat, until your thighs are parallel or below parallel.

Squeeze your butt as you use your hips to return to starting position.

Barbell hip thrust (works glutes, hamstrings, and quads)

Sit on the floor at the edge of a bench and extend your legs.

 Carefully roll the barbell on your thighs and rest it on your hips. (For a comfortable hip thrust, place a squatting pad or towel on the part of your hips where the barbell will sit).

Plant your feet on the ground and bring your feet close to your booty.

Place your elbows on the bench and scoot only your upper back (shoulders) on the bench.

Tuck your chin into your chest so that you are facing forward not looking up.

Place your arms on the barbell for support, and thrust your hips up while squeezing your glutes. Thrust back down and repeat. Always push the weight through your heels as you thrust your hips up, and take care not to hyperextend your spine during this exercise.

Standing calf raises (works calves)

Stand feet hip-width apart, with dumbbells in each hand, palms facing in, and your hands by the sides of your body.

Squeeze your calves as you raise your heels off the ground and stand on the balls of your feet.

Pause, then return to the starting position and repeat.

7 day gym workout plan with Images

Tuesday – Steady Cardio Day

30-45 minutes of cardio at a moderate pace, keeping the heart rate between 65% -70% of the maximum heart rate.

Good cardio options- cycling, elliptical, rowing, treadmill running/brisk walking, spinning.

7-Day Gym Workout Plan

Wednesday – Upper Body Strength Training Workout

  • 15-minute elliptical warm-up
  • Bench press 12×4
  • Triceps kickback 12×4
  • Cable bicep curl 12×3
  • Shoulder press 12×3
  • Bent over row 12×4
  • Triceps overhead extension 12×3
  • Standing dumbbell bicep curl 12×4
  • Cool down and stretch

How to Do the Moves for Upper Body Wednesday 7-Day Free Gym Workout Plan for Weight Loss

7 day gym workout plan to build muscle

Bench press (works chest, shoulders, and arms)

Load the barbell appropriately (if this is your first time, practice with only the barbell without the weights until you are comfortable with the grip and form).

Lie face-up on a bench, back slightly arched and hips firmly planted on the bench.

With feet firmly planted on the ground.

Use four fingers to grip the barbell and lock the grip by placing the thumb over the fingers. Your hands should be placed slightly wider than shoulder-width apart.

Tighten your core as and use your chest muscles to drive the barbell down, keeping your elbows at a 45-degree angle to your torso.

Triceps kickback (works triceps)

Holding a dumbbell in the right hand, place your left leg on the bench.

Lean over and place your left hand on the bench for support. Plant your right leg on the floor and bring your right elbow close to your body, and your upper arm parallel to the floor.

Keep your core tight and slowly kick back your arm until you feel the contraction. Do not fling your arm as you extend it. Repeat to complete the set and switch sides.

Cable bicep curl (works biceps)

Load the cable machine with the appropriate weight and attach the straight cable bar to the pulley.

With a slight bend in your knees, stand facing the machine and grab the cable bar using an underhand grip.

Keep the elbows close to your sides and your core tight, and curl up until your biceps are fully contracted.

Slowly lower the bar to the starting position and repeat to complete the set.

How to Do the Moves for Upper Body Wednesday 7-Day Gym Workout Plan

Shoulder press (works shoulders, chest, and triceps)

Hold a dumbbell in each hand and stand with feet shoulder-width apart.

Bring the dumbbells up and position them at the side of your head.

Tighten your core and press the weights straight up, keeping your elbows bent slightly as you reach the top.

Slowly lower the dumbbells to the starting position and repeat to complete the set.

Bent over row (works back muscles)

Hold a dumbbell in each hand, and stand with knees slightly bent and feet slightly wider than hip-width.

Hinge forward at the hips, keeping a neutral spine, and roll your shoulders back.

Tuck your elbows in and slowly row the dumbbells back, driving the elbows towards the ceiling.

Squeeze your shoulders together at the top, pause and return to starting position, and repeat.

Triceps overhead extension (works triceps)

Hold the head of a dumbbell with both hands over your head and stand with knees slightly bent.

Keeping your elbows fixed in an upright position, drive the dumbbell behind your head until your forearms are parallel to the floor.

Slowly extend your arms fully until your palms are facing forward, and repeat.

Standing dumbbell bicep curl (works biceps)

Stand with a dumbbell in each hand, palms facing forward, and your arms in front of you.

Set your feet shoulder-width apart, knees slightly bent, and core engaged.

Keeping elbows firmly at your sides, curl the dumbbells towards your shoulders, pause and return to starting position.

7-Day Gym Workout Plan -Thursday- Cardio & Abs Workout

30 minutes rowing machine or treadmill workout (alternate 1-minute hard rowing with 2 minutes easy to moderate rowing or walk between 4% and 6% incline on treadmill).


  • Plank knee crosses 12×4
  • Captain’s chair hanging leg raise 15×4
  • Hollow hold exercise 30 seconds x4
  • Crunches on exercise ball 15×4
  • Leg drops 15×4
  • Side planks 30 seconds x4

How to do the moves for Thursday’s cardio & abs workout

6 day gym workout plan

Plank knee crosses (works oblique muscles)

Get in a push-up position, keeping hands and feet shoulder-width apart.

Use your abs for support and bring your right leg towards the left elbow and return the leg to starting position.

Switch sides and repeat.

Captain’s chair hanging leg raise (works the six-pack muscle)

Position yourself in the Captain’s chair.

Place your forearms on the pads and firmly grip the handles.

Bring the legs together and plant your back against the backrest.

Pull your belly button in as you bend your knees, slowly lifting them to a 90-degree angle, and repeat.

Hollow hold exercise (works abs and quads)

Lie on your back with your legs and arms extended on the floor.

Engage your abs by pulling in your belly button and lift your head, arms, shoulders, and legs off the floor and hold for 20- 30 seconds. And repeat to complete the set.

Crunches on the exercise ball (works the six-pack muscle)

Sit on an exercise ball, walk your feet forward and keep them shoulder-width apart.

Lie down on the ball, making sure that only your lower back is planted on the ball and not your butt.

Engage your core and place your hands behind your head without interlocking your fingers.

Lift your shoulders off the ball, hold for one count, return to the starting position, and repeat.

Leg drops (works lower abs)

Lie on your back, hands underneath your tailbone, and your legs extended towards the ceiling.

Engage your abs and slowly drop your legs down as low as you can without your back lifting off the floor.

Lift the legs back to starting position and repeat.

Side planks (works oblique muscles)

Lie on your side, using your elbow for support.

Contract your abs and place one leg on top of the other as you lift your hips off the floor. Hold for 30 seconds.

Switch sides to complete the set.

Friday- Leg Strength Training Workout

  • 15-minute treadmill warm-up
  • Kettlebell swing 10×4
  • Sumo Squats 10×4
  • Single-leg deadlift 10×4
  • Donkey kicks 10×4
  • Hip thrusts 10×4
  • Fire hydrants 10×3
  • Side lunge 10×3
  • Jump squat 10×3

How to Do the Moves for Friday leg strength training workout

7-day gym workout plan for weight loss - Friday workout

Kettlebell swing (works glutes, hamstrings, quads, abs, shoulders and pecs)

Stand up straight with feet shoulder-width apart, keeping knees soft and feet firmly planted. The kettlebell should be on the floor in front of you.

Hinge forward at the hips, keeping your spine in a neutral position.

Position the kettlebell on the floor to align with your eyes and firmly grip it with both hands, shoulders engaged.

Tighten your core, exhale and power through your hips and squeeze your glutes as you swing the kettlebell.

Inhale and allow the kettlebell to swing between your hips before thrusting the kettlebell forward again.

Always use your hips to swing the kettlebell and not your arms. Repeat to complete the set.

Sumo squats (works abductors, hamstrings, glutes, quads, calves and core)

Stand with feet wider than hip-width, feet turned at a 45-degree angle, holding a dumbbell or kettlebell in front of your chest.

With a straight back, bend at the knees until your thighs are parallel to the floor.

Slowly return to the start position and squeeze your glutes at the top.  Repeat to complete the sets.

Single-leg deadlift (works glutes, hamstrings and quads)

Stand with feet hip-width apart, a slight bend in your knees, holding a dumbbell in the right hand.

Bend at the hips, keeping your back straight and your abs contracted.

Squeeze your glutes and extend your left leg behind you, keeping your body weight in your support leg.

Return to starting position without resting the left leg on the floor.

Repeat to complete one set and switch legs.

Donkey kicks (works glutes)

Get down on all fours, hands directly under the shoulders, knees under hips and back straight.

Contract your abs and lift the left leg toward the ceiling in a controlled motion.

Hold for the count of one and return to start position. Repeat.

Change legs after you complete a set.

Fire hydrants exercise (works glutes and abductors)

Start on hands and knees, hands under your shoulders and knees directly under your hips.

Engage your core and lift your right knee to the side to hip height, and squeeze your glutes.

Return to start position and repeat.

Switch legs to complete the set.

Side lunge (works abductors, quads and hamstrings)

Stand with feet shoulder-width apart, with a dumbbell in the left hand.

Step out to the side with your right leg, and bend at the knee while keeping your left leg and back straight.

Bring the dumbbell toward your right foot as you lunge.

Return to start position and alternate legs.

Jump squat (works quads, glutes and hamstrings)

Start in a shallow squat, hands hanging by your sides.

Push through the heels as high as you can and land softly in a shallow squat.


7-Day Gym Workout Plan for Weight Loss

7-day gym workout plan for women to lose weight

Saturday – Upper Body Strength Training Workout

  • 15-minute elliptical warm-up
  • Lat Pulldown 10×4
  • Bench press 10×4
  • Shoulder press 10×4
  • Bent over row 10×4
  • Triceps kickback 10×4
  • Triceps overhead extension 10×4
  • Standing dumbbell bicep curl 10×4
  • Cable bicep curl 10×4
  • 30 minutes treadmill/ elliptical cardio 


Final thoughts on 7- Day Gym Workout Plan for Women by Suzy

7 day gym workout plan for beginners

So, what next after this 7-day gym workout plan? You do not have to switch to another workout plan at the end of the week. You can follow this plan for 4-6 weeks if you want to see insane results. Just increase the intensity by adding weights or more repetitions and sets.

You should also keep your diet in check because this workout plan means nothing if you are not eating right.

You must check this guide on healthy habits that will help you lose weight if you are not sure how to get your diet right.

And remember that at the end of the day, if you are a beginner, it matters less which workout routine for beginners you end up choosing because the BEST WORKOUT ROUTINE is the one that you will commit to long enough to see results.

Turn your body into a fat-burning machine and download your FREE 7 day gym workout plan pdf HERE!



6 day gym schedule

23 thoughts on “7 Day Gym Workout Plan for Weight Loss {FREE PDF}”

  1. I have never really done much weight training. It always scared me. This sounds like a good way to get into it 🙂

  2. Strong Curves looks like a really interesting, but I would need to actually be in a class to “get” it. I cant read a book about it or see a video. I should see whats available around me to oomph up my strength training for summer!

  3. I adore weight training! I didn’t adore going in blind though. What a fabulous list of starting programs. I think I’ll check out Strong Curves. This sounds highly interesting.

    • Haha yes, you wrong Terri. People and especially women who are ‘bulky’ specifically train to look that way. Strength training will in no way make you bulky unless you are eating way more calories that you are burning and even then, it takes years to gain the amount of muscle that will give you the bulky appearance.

  4. I’ve done some weight training but not enough to see a difference. I know it’s beneficial for women to help keep our muscles and bones healthy so I will continue to use it as part of my routine.

  5. This article really hits on some important topics, especially for the aging adult population.
    It really is NEVER to late to start a strength training program, which presents many benefits to one’s health.

  6. I do a lot of yoga and cardio but very little weight training. These were perfect ideas/tips for me since I’ve been wanting to get into weight training!

  7. I haven’t formally done weight training. You’re right – the prospect of it is intimidating! This is a great list of apps to use as tools. Very helpful and makes me feel like I just might be able to tackle this!

  8. I always feel intimidated to start weights because it feels too daunting. I love that you have this so maybe I could actually start!


Leave a comment