Gym workouts

by Simrun Chopra

7-day programme

Gym Workouts

A structured gym programme built for lean muscle, not bulk. Short rest windows keep your heart rate elevated while you build strength and definition.

3 strength days 3 cardio days 1 rest day Gym equipment Lean muscle focus
7Days per week
30sRest between sets
300+Calories per cardio
3Γ—Sets per exercise

πŸ“± Screenshot each card to take your workout with you

Tap the play icon next to any exercise to watch a video demonstration
1Day
Lower Body
Legs & glutes
Rest only 30 secs between sets and start immediately. We're building lean muscle, not bulk β€” short breaks are the key.
Warm Up β€” 5 mins (10 reps each)
Workout
Abs β€” 3 rounds
Finish one exercise and move to the next immediately. Rest 30 secs only after completing all 3.

Watch cool-down stretch
2Day
Cardio
Interval walking
Target: burn minimum 300 calories in 30 minutes

Warm up: 5 mins at an easy conversational pace

Main set β€” repeat 5 rounds:


3 min fast-paced walk

3 min regular walk

Cool down: 5 mins slow walking

3Day
Upper Body Chisel
Chest, shoulders & triceps
Rest only 30 secs between sets and start immediately. We're building lean muscle, not bulk β€” short breaks are the key.
Warm Up β€” 5 mins (10 reps each)
Workout
Abs β€” 3 rounds
Finish one exercise and move to the next immediately. Rest 30 secs only after completing all 3.

Watch cool-down stretch
4Day
Cardio
Your choice
Option A β€” Low Intensity Steady State

30 minutes of walking. Hit whichever is higher:


Cover 3 km in 30 min

Burn 250 calories
β€” OR β€”
Option B β€” Sprints

Repeat for 30 minutes:


20 sec max intensity sprint

120 sec normal walking
5Day
Back & Biceps
Pull day
30 secs rest between sets. Move to the next exercise without a break β€” the transition IS your rest.
Warm Up β€” 5 mins (10 reps each)
Workout
Abs β€” 3 rounds
Finish one exercise and move to the next immediately. Rest 30 secs only after completing all 3.

Watch cool-down stretch
6Day
Cardio
Your choice
Option A β€” Steady State Jogging

Pick a speed you can jog at for 30 minutes continuously. Minimum burn: 300 calories.

β€” OR β€”
Option B β€” Incline Walking

30 minutes of incline walking on the treadmill without holding the rails. Minimum burn: 300 calories.

7Day
Rest Day
Recovery
You earned it. πŸ™Œ Rest is where your body actually gets stronger. Sleep well, stay hydrated, and eat your protein. See you Monday.

Watch every exercise on YouTube

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