Travel to Japan in July

Hei,
We are planning to travel to Japan this summer starting on July 14 through July 25.
We will arrive to Chubu centrair international airport on July 14
First, we plan to go to Nagoya central and go to sighting around city 1-2 hours after we will go to Tokyo and stay there in 7 days.
Second, we will go to Osaka and stay there in 4 days.
Then we will come to Ho Chi Minh on July 25, 2019 from Osaka

My question is : Can we buy JR pass 7 days to cover our trip above.
Which travel pass would be best? 7 day or 14?
Also, do the passes include the subways etc in the bigger cities?
Please help and let us know.
Thank you !!