Before getting into the reasons why a 7 day split workout could be the answer to your overtraining woes, it’s time to set some facts straight. In every magazine, book, workout video, and trainer’s philosophy, there has been mentions of 2 day splits, 5 day splits and more, but no one ever talks about the 7 day split. The reason could be because of the idea that you’re not supposed to workout everyday of the week. But what if you did? Would that help your growth?
Why The 7 Day Split Works
Here’s the thing: many workout programs combine shoulders and legs in one day, or back and triceps exercises after legs. This inefficient.
When you do a 7-day split, you can spread your exercises out more thoroughly and effectively work your body every single day of the week.
Don’t Make These Mistakes With Your 7 Day Split Workout
The mistakes most people make when doing a 7 day split include:
1. Poor muscle group selection – avoid scheduling arms right after a chest day. Also, don’t schedule shoulders right after chest. You will put too much strain on the muscle groups.
2. Neglecting recovery – be sure to get proper nutrition and make use of recovery techniques, such as massage, cold showers, foam rolling, and stretching.
3. Mismatched intensity – you need to push yourself hard if you want results. Opt for heavier weight, lifting for 3-4 sets, 4-6 reps each if you want growth. For those just starting out, 10-12 sets is your range along with a lower weight.
Now let’s have a look at some ways to build your workout.
7 Day Split Workout Example 1
Our first example goes chest, shoulders, legs, back and abs, biceps and triceps, repeat of day 1, and then steady state cardio on day 7.
Some exercises within these days:
Chest day
Flat bench barbell press (4 sets, 6 reps),
Dumbbell press (4 sets, 6 reps),
Dumbbell flyes (3 sets, 10 reps),
Push-ups (4 sets, 20 reps),
Cable crossovers (3 sets, 15 reps)
Shoulder day
Shoulder press (4 sets, 12 reps),
Military press (4 sets, 10-12 reps),
Deltoid flyes (3 sets, 6 reps),
Upright rows (4 sets, 6 reps),
Dumbbell front raises (4 sets, 12 reps),
Lateral raises (4 sets, 12 reps)
Legs
Barbell squats (4 sets, 8-10 reps),
Leg press (3 sets, 10 reps),
Leg extensions (3 sets, 10 reps),
Calf raises (3 sets, 20 reps),
Hack squats (4 sets, 10 reps),
Barbell forward lunges (3 sets, 10 reps)
Back and Abs
Chin-ups (4 sets, 10 reps),
Wide-grip lat pull-downs (4 sets, 12 reps),
Close-grip lat pull-downs (4 sets, 12 reps),
Dumbbell rows (4 sets, 8-10 reps per arm),
hyperextensions (4 sets to failure),
followed by a core workout of your choosing.
Biceps and Triceps
Dumbbell curls (4 sets, 10-12 reps)
Preacher curls (4 sets, 12 reps)
Triceps extension (4 sets, 10-12 reps per arm)
Triceps rope pushdowns (4 sets, 15 reps)
Skull crushers (4 sets, 10 reps)
Steady state cardio on the 7th day can be done at the rowing machine or on the treadmill for 60 minutes.
7 Day Split Workout Example 2
Some exercises included are:
Chest
Barbell bench press (4 sets, 12, 10, 10, 7 pyramid reps)
Incline dumbbell press (2-3 sets, 10-15 reps)
Smith machine bench press (2 sets, 10-15 reps)
Supine dumbbell flyes (2-3 sets, 10-15 reps)
Flat bench cable flyes (2 sets, 10-15 reps)
Butterflies (2 sets, 10-15 reps)
Legs
Barbell squat (4 sets, 12, 10, 10, 7 pyramid reps)
Hack squat (2 sets, 10-15 reps)
Barbell lunge (2 sets, 10-15 reps)
Lying leg curls (2 sets, 10-15 reps)
Seated leg curls (2-3 sets, 10-15 reps)
Smith machine calf raise (2-3 sets, 10-15 reps)
Biceps and Triceps
All are 2-3 sets, 10-15 reps
Cable rope overhead triceps extension
Dumbbell kickback
Triceps dips, bodyweight or machine
Standing dumbbell triceps extension
Barbell bench press
Back
Barbell deadlift (4 sets, 10-12 reps)
Bent over barbell row (2-3 sets, 10-15 reps)
Weighted (or bodyweight) pull-ups (2 sets, 10-15 reps)
Lying T-bar row (2 sets, 10-15 reps)
Wide-grip lat pull down (2-3 sets, 10-15 reps)
Shoulders
Military press (4 sets, 10-12 reps)
Dumbbell shoulder press (2 sets, 10-15 reps)
Clean and press(2 sets, 10-15 reps)
Lateral raise (2 sets, 10-15 reps)
Dumbbell rear delt row (2-3 sets, 10-15 reps)
Dumbbell shrug (2-3 sets, 10-15 reps)
Biceps
Barbell curl (4 sets, 12, 10, 10, 7 pyramid)
Hammer curls (2-3 sets, 10-15 reps)
Concentration curls (2-3 sets, 10-15 reps)
Supinated dumbbell curls (2-3 sets, 10-15 reps)
HIIT
Burpees
Squat jumps
Running/sprinting on treadmill
7 Day Split Workout Example 3
Here we have a 2 body part per day split. All exercises are 4 sets, 6 reps with heavy weight unless otherwise noted.
Chest/Back
Barbell bench press
Incline dumbbell press
Pull-ups
Pendlay row
One arm dumbbell row
Chest dips, 4 sets to failure
Deadlifts
Shoulders/Arms
Barbell military press
Dumbbell side laterals
Close grip bench press
Rope pushdown (2 sets, 10 reps)
Barbell biceps curl (3 sets, 6 reps)
Dumbbell hammer curl (3 sets, 6 reps)
Legs/Abs
Barbell squats (3 sets, 6 reps)
Leg press (3 sets, 6 reps)
Walking lunges (3 sets, 12 reps)
Leg extensions (3 sets, 12 reps)
Hanging leg raises (4 sets, 10 reps)
Dragon flags (4 sets, 5 reps)
Planks (4 sets, 1 minute each)
Cardio
20 minutes of HIIT on treadmill or rower
Chest/Back
Repeat of day 1
Shoulders/Arms
Repeat of day 2
Legs/Abs
Repeat of day 3
7 Day Split Workout Example 4
The Power Of The PPL Split – push, pull, and legs.
Push Day 1 and 4
All are 4 sets, 6 reps.
Barbell bench press
Incline dumbbell press
Barbell military press
Dumbell side laterals
Weighted trips dips
Pull Day 2 and 5
Pull-ups
Pendlay row
Barbell biceps curl (3 sets, 6 reps)
Hammer curl (3 sets, 6 reps)
Chin-ups (3 sets, 6 reps)
Legs Day 3 and 6
Barbell squats (3 sets, 6 reps)
Leg press (3 sets, 6 reps)
Walking lunges (3 sets, 12 reps)
Leg extensions (3 sets, 12 reps)
Goblet squat
Cardio and Abs Day 7
20 minutes of HIIT or Tabata
Hanging leg raises (4 sets, 10 reps)
Planks (4 sets, 1 minute each)
Dragon flags (4 sets, 5 reps)
Ready to try out a 7-day split? Use these sample works and kill your next week at the gym.
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