This 7-day schedule gives attention to each muscle group: Chest, Back, Shoulders, Biceps, Triceps, Legs, and one day for active recovery. Each day also includes a practical Indian diet plan with exact timing — so you know what to eat, when to eat, and how it supports your fitness goal. Whether you go to the gym before work in the morning or after office hours in the evening, this routine is flexible enough to match your schedule. The goal is not just to build muscle, but to create a healthy, balanced lifestyle that’s easy to follow and actually feels natural. someone returning to the gym after a long gap. just need the right plan — and the right mindset.
Each workout is designed to take around 45 to 60 minutes. And the meals are not complicated — they’re quick, healthy, and full of energy. One workout at a time. One healthy meal at a time. So if you’re ready to take the first step towards your transformation — not with hype, but with real, sustainable effort — follow this 7-day gym and diet plan made especially for the Indian body and lifestyle.
1 Day – Chest Workout:
A well-built chest isn’t just for show — it reflects strength, presence, and pride. When you’re pushing weights on the bench press or grinding through push-ups, you’re not just working your muscles — you’re building your confidence too. A strong chest improves your posture, enhances your upper body frame, and gives you that bold, commanding look.
Day 1 – Chest Workout + Diet Plan
| Flat Bench Press | 3 sets × 10 reps |
| Incline Dumbbell Press | 3 sets × 12 reps |
| Cable Crossover | 3 sets × 12 reps |
| Push-ups | 3 sets × 15 reps |
Diet Timing:
- 6:00 AM 1 Banana + Black Coffee (Pre-Workout)
- 9:00 AM 4 Egg Whites / Paneer + 2 Roti + Milk
- 1:30 PM Brown Rice + Chicken/Rajma + Salad
- 4:30 PM Apple + 5 Almonds
- 8:00 PM Mix Veg + Paneer Bhurji + 1 Roti + Curd 9
- 9:30 PM 1 Glass Warm Milk (Optional)
2 Day – Back Workout:
Your back is your body’s support system — it carries your strength silently. Exercises like barbell rows, pull-ups, and lat pulldowns build that wide, V-shaped back that shows real power. A strong back helps you stand tall in the gym and in life. Each pull strengthens your mindset: resist pressure, stand strong.
Day 2 – Back Workout + Diet Plan
| Lat Pulldown | 3 sets × 12 reps |
| Barbell Deadlift | 3 sets × 12 reps |
| Seated Cable Row | 3 sets × 12 reps |
| One-arm Dumbbell Row | 3 sets × 12 reps |
Diet Timing:
- 6:15 AM Soaked Almonds + 1 Banana
- 9:00 AM Oats + Milk + 2 Boiled Eggs
- 1:30 PM Rice + Soya/Chicken Curry + Cucumber Salad
- 5:00 PM Coconut Water + Roasted Chana
3 Day – Biceps Workout:
Everyone notices the biceps, but they take more than curls — they take focus. Curls with control, reps with rhythm, and a mindset that refuses to quit. Biceps are a symbol of effort. They’re small but loud — showing off your grind, your consistency, and your willpower. Train smart, not just hard.
Day 3 – Biceps Workout + Diet Plan
| Barbell Curl | 3 sets × 12 reps |
| Dumbbell Alternating Curl | 3 sets× 12 reps |
| Hammer Curl | 3 sets× 10 reps |
| Concentration Curl | 3 sets× 10 reps |
Diet Timing:
- 6:15 AM Coffee + 1 Banana
- 9:00 AM Sprouts + 2 Boiled Eggs / Paneer Cubes
- 1:00 PM Rice + Rajma/Chole + Salad
- 4:30 PM Buttermilk + Handful Makhana
- 8:00 PM Grilled Paneer + Veggies + 1 Roti
Triceps Workout:
Big arms? It’s not just biceps. The real size comes from the triceps — the hidden powerhouse. Tricep dips, rope pushdowns, overhead extensions — these build the definition that turns arms into weapons. If you want strong, full arms, never skip triceps. That’s where the real bulk lives.
Triceps Workout
| Triceps Pushdown | 3 sets × 12 reps |
| Overhead Dumbbell Extension | 3 sets × 10 reps |
| Close-Grip Bench Press | 3 sets × 10 reps |
| Triceps Dips | 3 sets × 12 reps |
4 Day – core workout:
Core training isn’t just about getting six-pack abs — it’s about building total-body strength, balance, and stability. When you train your core, you’re not just burning belly fat — you’re gaining control over your entire body, inside and out.
Day 4 – Core Workout + Diet Plan
| Plank | 3 sets x 45reps |
| Bicycle Crunches | 3 sets x 20 reps |
| Leg Raises | 3 sets x 15 reps |
| Mountain Climbers | 3 sets x 30 reps |
| Russian Twists | 3 sets x 25 reps |
| Reverse Crunch | 3 sets x 15 reps |
Diet Timing:
- 6:15 AM Soaked Almonds + 1 Banana
- 9:00 AM Oats + Milk + 2 Boiled Eggs
- 1:30 PM Rice + Soya/Chicken Curry + Cucumber Salad
- 5:00 PM Coconut Water + Roasted Chana
5 Day – Shoulders Workout:
Shoulders define the shape of your physique. Whether it’s a press, a raise, or a hold — every rep builds structure, strength, and sharpness. Strong shoulders give your body that bold look and help you carry everything — from heavy weights to daily stress — with pride. Build them tall. Build them proud.
Day 5 – Shoulders Workout + Diet Plan
| Seated Shoulder Press | 3 sets × 12 reps |
| Side Lateral Raise | 3 sets × 10 reps |
| Front Dumbbell Raise | 3 sets × 10 reps |
| Dumbbell Shrugs | 3 sets × 15 reps |
Diet Timing:
- 6:00 AM Black Coffee + Banana
- 9:00 AM Paneer Sandwich (Brown Bread) + Apple
- 1:30 PM Quinoa / 2 Roti + Soyabean Curry + Salad
- 5:00 PM Protein Bar / Peanut Chikki
6 Day – Legs Workout:
Leg workouts are tough, but they shape your discipline. Your legs carry your weight, your goals, and your journey. Squats, lunges, and deadlifts don’t just build strength — they build resilience. Training your legs means building a solid base, not just for your body but for your mindset too. It hurts, but the growth is worth it.
Day 6 – Legs Workout + Diet Plan
| Barbell Squats | 3 sets × 10 reps |
| Leg Press | 3 sets × 12 reps |
| Leg Curl | 3 sets × 12reps |
| Walking Lunges | 2 sets × 20 reps |
Diet Timing:
- 6:30 AM Banana + 2 Dates
- 9:00 AM Poha with Veggies + Boiled Eggs
- 1:00 PM Rajma Chawal + Raita
- 4:30 PM Papaya + Green Tea
- 8:00 PM Paneer Tikka + Mix Veg + 1 Roti
7 Day – Rest & Recovery:
7-Day Indian Gym Workout & Diet Plan 2025 Focus on eating right. Stick to home-cooked meals — dal, sabzi, roti, paneer, eggs, curd, fruits — whatever suits your diet plan. Drink water regularly and skip fried or sugary stuff today. Your body is healing from the inside. And don’t underestimate sleep. A full night’s rest — at least 7 to 8 hours — will reset your mind and muscles.
Day 7 – Rest / Active Recovery + Clean Diet
- Foam Rolling
- Light Yoga / Meditation
- 30-min walk or stretching
Diet Timing:
- 7:00 AM Lemon Water + Soaked Chia Seeds
- 9:00 AM Fruit Smoothie + Walnuts
- 1:30 PM Veg Khichdi + Curd + Boiled Veggies
- 5:00 PM Herbal Tea + Makhana
- 8:00 PM Tomato Soup + 1 Toast + Salad
Consistency builds champions — stay strong, stay natural.
