Are you looking for a workout plan that can help you achieve your fitness goals in just 7 days? The Body for Life workout plan is a popular and effective program that can help you lose weight, build muscle, and improve your overall health. In this article, we will provide you with a 7-day Body for Life workout plan printable that you can follow to achieve your fitness goals.
The Body for Life program was created by Bill Phillips, a well-known fitness expert and author of the book "Body for Life". The program is designed to help you lose weight and build muscle in just 12 weeks, but we will provide you with a 7-day workout plan that you can follow to get started.
What is the Body for Life Workout Plan?
The Body for Life workout plan is a high-intensity workout program that involves weightlifting and cardio exercises. The program is designed to help you build muscle and lose weight by increasing your metabolism and burning fat.
The workout plan involves a combination of upper body, lower body, and cardio exercises that you need to perform over a period of 7 days. The program also involves a nutrition plan that you need to follow to achieve your fitness goals.
Benefits of the Body for Life Workout Plan
The Body for Life workout plan has several benefits that can help you achieve your fitness goals. Some of the benefits of the program include:
- Weight loss: The program can help you lose weight and burn fat by increasing your metabolism.
- Muscle building: The program can help you build muscle mass and strength.
- Improved health: The program can help you improve your overall health and well-being.
- Increased energy: The program can help you increase your energy levels and reduce fatigue.
7-Day Body for Life Workout Plan Printable
Here is a 7-day Body for Life workout plan printable that you can follow to achieve your fitness goals:
Day 1: Chest and Triceps
- Warm-up: 5-10 minutes of cardio
- Barbell bench press: 3 sets of 8-12 reps
- Incline dumbbell press: 3 sets of 10-15 reps
- Cable fly: 3 sets of 12-15 reps
- Tricep pushdown: 3 sets of 10-12 reps
- Tricep dips: 3 sets of 12-15 reps
- Cool-down: 5-10 minutes of stretching
Day 2: Back and Biceps
- Warm-up: 5-10 minutes of cardio
- Pull-ups: 3 sets of 8-12 reps
- Barbell rows: 3 sets of 8-12 reps
- Lat pulldowns: 3 sets of 10-12 reps
- Dumbbell curls: 3 sets of 10-12 reps
- Hammer curls: 3 sets of 10-12 reps
- Cool-down: 5-10 minutes of stretching
Day 3: Cardio
- Warm-up: 5-10 minutes of cardio
- Treadmill: 30-45 minutes of steady-state cardio
- Stationary bike: 30-45 minutes of steady-state cardio
- Elliptical trainer: 30-45 minutes of steady-state cardio
- Cool-down: 5-10 minutes of stretching
Day 4: Legs
- Warm-up: 5-10 minutes of cardio
- Squats: 3 sets of 8-12 reps
- Leg press: 3 sets of 10-12 reps
- Lunges: 3 sets of 10-12 reps
- Leg extensions: 3 sets of 12-15 reps
- Leg curls: 3 sets of 10-12 reps
- Cool-down: 5-10 minutes of stretching
Day 5: Shoulders and Abs
- Warm-up: 5-10 minutes of cardio
- Shoulder press: 3 sets of 8-12 reps
- Lateral raises: 3 sets of 10-12 reps
- Rear delt fly: 3 sets of 12-15 reps
- Planks: 3 sets of 30-60 seconds
- Russian twists: 3 sets of 10-12 reps
- Cool-down: 5-10 minutes of stretching
Day 6: Cardio
- Warm-up: 5-10 minutes of cardio
- Treadmill: 30-45 minutes of steady-state cardio
- Stationary bike: 30-45 minutes of steady-state cardio
- Elliptical trainer: 30-45 minutes of steady-state cardio
- Cool-down: 5-10 minutes of stretching
Day 7: Rest
- Rest and recovery are important parts of the workout plan. Take a day off and come back stronger.
Conclusion
The 7-day Body for Life workout plan is a great way to get started with your fitness journey. Remember to follow the workout plan consistently and make adjustments as needed. Also, make sure to follow a healthy nutrition plan to achieve your fitness goals.
Call to Action
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What is the Body for Life workout plan?
+The Body for Life workout plan is a high-intensity workout program that involves weightlifting and cardio exercises. The program is designed to help you build muscle and lose weight by increasing your metabolism and burning fat.
How long does the Body for Life workout plan last?
+The Body for Life workout plan is a 12-week program, but we provided a 7-day workout plan printable that you can follow to get started.
Do I need to follow a nutrition plan with the Body for Life workout plan?
+Yes, following a healthy nutrition plan is important to achieve your fitness goals with the Body for Life workout plan.