basic 7 day workout plan for beginners

Before starting any new workout program, it's essential to consult with a healthcare professional, especially if you have any pre-existing medical conditions. Assuming you're cleared for resistance training, here's a basic 7-day workout plan to help you ease into it. Remember to start with lighter weights and gradually increase as you become more comfortable with the exercises.

Day 1: Full Body Workout

Squats: 3 sets of 10-12 reps
Push-ups: 3 sets of 10-15 reps
Bent-over Rows: 3 sets of 10-12 reps
Plank: 3 sets, hold for 30 seconds each
Day 2: Active Rest or Light Cardio

Take a brisk walk, jog, or engage in another form of light cardio for 30 minutes.

Day 3: Upper Body Workout

Dumbbell Bench Press: 3 sets of 10-12 reps
Lat Pulldowns: 3 sets of 10-12 reps
Overhead Press: 3 sets of 10-12 reps
Tricep Dips: 3 sets of 10-15 reps
Day 4: Active Rest or Light Cardio

Similar to Day 2, engage in light cardio for 30 minutes.

Day 5: Lower Body Workout

Lunges: 3 sets of 10-12 reps per leg
Leg Press: 3 sets of 10-12 reps
Leg Curls: 3 sets of 10-12 reps
Calf Raises: 3 sets of 15-20 reps
Day 6: Active Rest or Light Cardio

Another day of light cardio for 30 minutes.

Day 7: Full Body Workout

Deadlifts: 3 sets of 8-10 reps
Chest Flyes: 3 sets of 10-12 reps
Pull-ups (or Assisted Pull-ups): 3 sets of 8-10 reps
Plank: 3 sets, hold for 30 seconds each
Notes:

Warm-up: Begin each workout with a 5-10 minute warm-up, including light cardio and dynamic stretching.
Cool down: Finish each session with a 5-10 minute cool-down, involving static stretches for major muscle groups.
Progression: As you become more comfortable, gradually increase the intensity by adding more weight, sets, or reps.
Rest: Allow 48 hours of rest between resistance training days for muscle recovery.
Listen to your body, and don't push yourself too hard initially. Focus on proper form to prevent injuries. If you experience persistent pain or discomfort, consult with a fitness professional or healthcare provider.