8-week workout
Add 7 reps every week.
Start light, build steadily and always see progress. 13 muscle groups. 1 weight per exercise and in less than an hour — done.
Why I built this
I built 7RepWorkout because the way I used to work out kept failing me.
Too heavy, and I got hurt. I lifted too heavy or did too many sets because I wasn't keeping track. With 7Rep you start at 70% of your max (), use one weight per exercise, and track it on your sheet.
No hours for the gym. My life was busy. I needed every session under an hour. With 7Rep you can work out and get on with your day.
Muscles I ignored. I always skipped the ones I liked less, and they never grew. With 7Rep, every week trains all 13 muscle groups.
Sporadic workouts, sporadic results. I'd stick with a plan for two weeks, then miss a week or two because of double shifts, and I'd be back at ground zero. With 7Rep, if you miss a week or two, you just keep going where you left off.
Simple by design
No guesswork. No complicated math. Just five ideas that keep you safe and moving forward.
-
01
Start at 70%
Begin with 70% of your max weight. It's light to protect your joints and to encourage proper form.
-
02
Add 7 reps a week
You know what to expect each week — progress, from 7 reps total in week 1 to 56 reps in week 8.
-
03
Under an hour
Get your workout in and move on with your day, so it fits into a real schedule.
-
04
One weight per exercise
Choose a single weight for each exercise and keep it for all eight weeks.
-
05
Steady and recovered
Gradual increase gives your body time to recover and embrace transformation.
Eight weeks, seven reps at a time
Total reps per muscle group climb by exactly seven each week.
Finished week 8? Increase the weight and start again.