A gym workout plan is important because it helps you to set specific goals, track your progress, and make the most of your time at the gym.

It also helps to ensure that you are properly balanced in terms of the types of exercises you are doing and the muscle groups you are targeting.

A well-created plan can also help prevent boredom and keep you motivated to continue working out.

That's why I've created various workout plans to help you work out systemically and achieve your best physique.

Here's one example:

Day 1 – Upper Body – Chest, Side Delt, Triceps, and Abs

Flat Bench Press: 15, 12, 10, 8 reps
Incline Dumbbell Press: 12, 10, 8 reps
High to Low Cable Flyes: 15, 12, 10 reps
Dumbbell Lateral Raises: 15, 12, 10 reps
Rope Pushdown: 15, 12, 10 reps
Single-arm Triceps Extension1: 0/arm x 2 reps
Ab Wheel Rollout: 30-sec x 2

Day 2 – Lower Body

Back Squats: 20, 15, 12, 10 reps
Leg Press: 15, 12, 10 reps
Front Lunges: 10 reps/side x 2 reps
Machine Leg Curl: 12-15 x 3 reps
Step Up: 10 reps/side x 2 reps
Calf Raises: 12-15 x 3 reps

Day 3 – Upper Body – Back, Rear Delts, Biceps

Pullups: AMRAP x 4
Lat Pulldown: 15, 12, 10 reps
Seated Cable Rowing: 15, 12, 10, 8 reps
Bent-over Barbell Row: 12, 10, 10 reps
Cable Facepull: 15, 12, 10 reps
EZ Bar Biceps Curl: 15, 12, 10 reps
Hammer Curl: 12 x 3 reps

Day 4 – OFF

Day 5 – Upper Body – Chest, Shoulder, Triceps, and Core

Dumbbell Bench Press: 15, 12, 10
Pec Deck Fly: 15 x 2
Bar Dips: 10-12 x 3
Arnold Press: 10-12 x 3
Cable Lateral Raises: 10-12 x 3
Bar Pushdown: 10-12 x 3
Hanging Knee Raises: AMRAP x 2
Ab Machine/Cable Crunches: AMRAP x 2
Ab Wheel Rollout: 30-sec x 2

Day 6 – Lower Body

Bulgarian Split Squat: 10 reps/side x 3
Landmine Squats: 15, 12, 10
Leg Extension: 15, 12, 10
Leg Curl: 15, 12, 10
Hip Thrust: 10-12 x 3
Glute-Ham Raise/Low Back Extension: 10-12 x 3

Day 7 – Upper Body – Back, Rear Delt, and Biceps

Deadlift: 8, 6, 4, 4
Chinups: AMRAP x 3
Lat Pulldown: 10, 8, 6
Seated Cable Row: 10, 8, 6
Single-arm Dumbbell Row: 10, 8, 6
Dumbbell Rear Delt Fly: 10-12 x 3
Incline Dumbbell Curl: 10-12 x 3

Check out the other four programs.

Note: It is essential to consult with a healthcare professional or a personal trainer before starting any new workout plan, especially if you have any existing medical conditions or injuries.

If you like this program, you can get The Ultimate 12-Week Workout Program to Build Strength and Hypertrophy

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