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Weekly Workout Plan #1 (7 Day Workout Plan, 30 Minutes a Day)

Stay motived to workout with this FREE Weekly Workout Plan — a 7 day workout plan you can do at home with dumbbells! This well-rounded, split training plan has leg days, arms days, stretching and rest days; AND all workouts are 30 minutes or less. Download this FREE Weekly Workout Plan today!

7 Day Workout Plan At Home
woman performing a dumbbell chest press as part of an upper body workout in a weekly workout plan


Download Your FREE Workout Plan Here

Download the PDF calendar for this 7-day workout plan so you can easily access your daily workouts.
Download Plan

What’s the BEST weekly workout plan? One that you’ll actually DO.

And I believe having a well-rounded workout schedule to follow plays a large role, too.

That’s why we’ve created several Free Workout Plans; we’ve pre-planed your weekly workouts for you. All you have to do is press play and follow along!

Typically we share 14 Day and 30 Day Challenges, but today we are launching our first 7 Day Full Body Workout Challenge. Because you can do anything for 7 days!

Each daily workout is 30 minutes or less; making this an effective home workout plan for busy women and moms. 

Free Full Body Split Training Workout Routine

7 Day Workout Program Details

1. Gym Equipment Needed:

A Set of Dumbbells. Most of the daily workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight. I am usually using between 12-15 pounds in these workouts, but use what you have available. Remember muscle growth happens with lifting heavy weights.

Optional Exercise Equipment: 

Mini Loop Resistance Band. You can add a resistance band to the leg exercises to increase the intensity. These are the mini loop resistance bands I have (DISCOUNT CODE: NML).

Foam Roller. A great way to release sore muscles post workout or to use on active recovery days.

2. Time Requirement: 

30 minutes a day or less!

This workout plan has 5 split training days and 2 active recovery rest days. If you’re a runner and want to incorporate running into this full body workout plan, I suggest completing three of the strength training workouts. Choose three full body workouts OR choose:

  • One Leg Day (lower body)
  • One Arm Day (upper body)
  • One Full Body Training Day

You just want to make sure you are strength training your major muscle groups three times per week. Add running on the other days or add a run to arm days if time allows. You also have the option to follow our 2-Week Strength Training + Running Workout Plan.

3. Fitness Level:

This is an intermediate-to-advanced workout plan, but can be scaled to all fitness levels. Feel free to take low impact options, drop your weights, and take extra rest days as needed.

If you need to adjust this plan for pregnancy/postpartum, modifications are noted next to the daily workouts to make this fitness plan accessible for all fitness levels. If I don’t recommend a workout for pregnancy, I’ve linked an alternative, pregnancy-friendly workout. You know your body best, and I always recommend chatting with your doctor or midwife if you have any questions about your specific pregnancy.

4. Cost:

FREE! No sign up needed, this is a FREE 7-Day Workout Plan.

This 7 Day Workout Challenge is for Anyone Looking To:

  • Start (and maintain!) a fitness routine
  • Start strength training at home
  • Start working out again after a fitness break
  • Build strength and lose weight
workout plan faqs

Program FAQs

Want to know more about adapting this plan for runners, cycling, pregnancy or postpartum? Check out our FAQ page.
Get Some Answers

7 Day Split Training Workout Plan Schedule

How To Download and Use This 7 Day Workout Plan

  1. Download the 7-Day Workout Plan PDF by clicking here, or bookmark this webpage for reference as workouts are outlined below. 
  2. Save this workout calendar to your mobile device home screen for easy access.
    1. Open this workout calendar pdf in the safari browser on your phone.
    2. Tap the bottom arrow in the center of your screen.
    3. Select ‘Add to Home Screen’.
  3. Hover over and then click on the bold text each day to access the full-length, real time workout video on nourishmovelove.com. Or scroll down to find the daily workouts on YouTube below.
  4. You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: Weekly Workout Plan #1.
  5. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.
woman performing a single arm dumbbell fly in a back workout

Find This Workout Plan On YouTube

youtube icon Youtube Playlist

Weekly Workout Plan #1: 7 Day Workout Schedule

Day 1: Leg Day Strength

Day 2: Upper Body PUSH Day: Chest, Shoulders + Triceps

Day 3: Rest Day 10-Minute Full Body Stretch OR 10-Minute Muscle Recovery Foam Rolling OR Optional Yoga Sculpt

Day 4: 30-Minute Lower Body Workout: Legs, Glutes, Quads, Hamstrings and Thighs

Day 5: 30-Minute Back Workout for Women AND 5-Minute Abs

Day 6: Full Body HIIT AND 10-Minute Barre Core

Day 7: Rest Day 10-Minute Full Body Stretch OR 10-Minute Muscle Recovery Foam Rolling

Wondering Which Workout Program To Do Next?

  1. SplitStrong35 is a strength-focused split training workout plan. SplitStrong is designed to build a solid base of foundational strength. We recommend completing our SplitStrong strength training program x 2-3 times before moving on to HIITStrong.
  2. HIITStrong35 is the HIIT version of SplitStrong. HIITStrong adds some additional intensity and advanced compound exercises to the strength base you built in SplitStrong.

More FREE Workout Programs

Pin this 7 Day Workout Plan

Free Full Body Workout Challenge 30 Minutes a Day

Note: before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.

This post does include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.

  1. I so happy to find you. Was all pregnancy doing workout with you. Now I have 5 month baby and I am looking foward to join workout.