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

Another example gives you some more options with exercises but still has chest as day 1 followed by legs, biceps and triceps, back, shoulders, biceps, and then HIIT cardio on day 7.

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. 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