You’re looking for a workout splits that lets you train EVERY single day of the week.
But here’s the problem:
Most 7-day workout plans you’ll find online are straight-up garbage. They either overtrain you into the ground or completely mess up your recovery.
That’s the bad news.
And the good news?
After analyzing hundreds of workout programs and testing dozens of splits, I’ve discovered what actually works.
In fact:
The workout times I’m going to tell you are proven by science and many people use them.
Here’s what you’ll learn today:
- The 5 best 7-day workout splits for massive gains
- Why most people mess up their full-week training
- Exactly how to structure your daily workouts
- The secret to avoiding overtraining while hitting the gym every day
- Advanced techniques to maximize your results
Design Your 7 Day Workout Split
You can create and customize your own personal workout routines based on your specific requirements, preferences, and schedule. Before making a plan, keep the following information in mind:
1. Determine Weekly Sets Based on Your Fitness Level
The number of sets and reps you aim for will depend on your fitness journey. Here’s a great starting point for your workouts:
Recent research suggests that 12–20 weekly sets per muscle group may optimize muscle growth.
- Beginners: ~10 sets per week.
- Intermediate: ~15 sets per week.
- Advanced: ~20 sets per week.
If you notice that your progress stalls, consider adding sets to increase volume, which can help kickstart renewed progress.
2. Define Your Workout Goals
Your workout routine’s number of reps and sets will vary depending on your fitness level, weekly workout frequency, and specific goals.
Recommended rep ranges:
- For muscle hypertrophy (increased muscle size): Aim for 8-12 reps at 70 to 85% of your 1RM.
- For muscle endurance: Target 15-20+ reps with moderate loads (50 to 70% of your 1RM).
- For muscle strength: Focus on 4-6 reps at least 85% of your 1RM.
Starting with fewer reps and sets is always a good idea, gradually increasing as your strength improves.
3. Progressive Overload
Progressive overload is essential for continuous muscle gain. Gradually lift more weight or do more reps/sets.
Start with a comfortable weight that allows for proper form, then increase the load by 2-5% every 1-2 weeks to ensure progression without risking injury.
Tips for Progressive Overload:
- Add small amounts of weight each week.
- Increase reps once you hit the upper end of your rep range (e.g., go from 8 to 12).
- Add an extra set when you feel you can handle more volume.
4. Rest Periods
- For strength-focused exercises (lower reps, heavier weights), rest 2-3 minutes between sets.
- For hypertrophy-focused exercises (moderate reps, moderate weights), rest 1-2 minutes.
- For endurance or isolation exercises, rest 30-60 seconds to keep the intensity high and stimulate growth.
5. Customization Tips
If you want to prioritise specific weaknesses or muscle groups, adjust the workout plan by adding extra sets or isolation exercises for those areas (e.g., adding more shoulder work if deltoid development is lagging).
Ensure proper rest and recovery with rest days or light cardio to avoid overtraining. Listen to your body and adjust the volume accordingly if you feel too fatigued.
6. Recovery Optimization Protocol
Here’s something crazy:
A study from the International Journal of Sports Medicine found that 76% of lifters are sabotaging their gains with poor recovery management.
So here’s what you need to do:
- Sleep minimum 7 hours (non-negotiable)
- Protein intake: 1.8-2.2g per kg bodyweight
- Hydration: 1 oz per pound of bodyweight
- Strategic deload every 6th week
7 Day Bro Workout Split
This split is the secret weapon for pure hypertrophy. Each muscle group gets undivided attention and optimal recovery time. Think of it as giving each body part its own VIP treatment – no muscle left behind.
It’s perfect if you:
- Love focusing on one area at a time
- Want that classic bodybuilding look
- Enjoy intense, focused workouts
- Have good recovery ability
- Monday: Chest & Triceps
- Tuesday: Back & Biceps
- Wednesday: Rest or Active Recovery
- Thursday: Shoulders & Arms
- Friday: Legs & Core
- Saturday: Rest or Active Recovery
- Sunday: Rest or Active Recovery
Chest & Triceps Day
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 4 | 8-10 |
| Incline Dumbbell Press | 3 | 8-10 |
| Chest Dips | 3 | 8-10 |
| Cable Chest Fly | 3 | 10-12 |
| Overhead Tricep Extension | 3 | 10-12 |
| Skull Crushers | 3 | 8-10 |
| Close-Grip Bench Press | 3 | 8-10 |
Back & Biceps Day
| Exercise | Sets | Reps |
|---|---|---|
| Deadlifts | 4 | 5-8 |
| Pull-Ups or Lat Pulldown | 4 | 8-10 |
| Barbell Rows | 4 | 8-10 |
| Single-Arm Dumbbell Rows | 3 | 8-10 |
| Barbell Bicep Curls | 3 | 10-12 |
| Concentration Curls | 3 | 10-12 |
| Hammer Curls | 3 | 10-12 |
Shoulders & Arms Day
| Exercise | Sets | Reps |
|---|---|---|
| Overhead Barbell Press | 4 | 6-8 |
| Arnold Press | 3 | 8-10 |
| Dumbbell Lateral Raise | 3 | 10-12 |
| Face Pulls | 3 | 10-12 |
| Tricep Rope Pushdowns | 3 | 10-12 |
| Cable Bicep Curls | 3 | 10-12 |
| Dumbbell Front Raises | 3 | 10-12 |
Legs & Core Day
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squats | 4 | 6-8 |
| Leg Press | 4 | 8-10 |
| Romanian Deadlifts | 3 | 8-10 |
| Walking Lunges | 3 | 10-12 |
| Seated Calf Raise | 3 | 12-15 |
| Hanging Leg Raises | 3 | 12-15 |
| Plank Hold (1-2 min per set) | 3 | Hold |
Body Part Split Routine
This classic 7-day body split has been quietly building champion physiques for decades. Why? Because it works.
I’m talking about a laser-focused approach that gives each muscle group its own dedicated training day
- Day 1: Chest
- Day 2: Back
- Day 3: Legs
- Day 4: Shoulders
- Day 5: Arms (Biceps & Triceps)
- Day 6: Core & Abs
- Day 7: Rest
Day 1: Chest
| Exercise | Sets | Reps |
|---|---|---|
| Bench Press | 4 | 8-12 |
| Incline Dumbbell Press | 3 | 10-12 |
| Chest Flyes | 3 | 12-15 |
| Push-Ups | 3 | To failure |
| Cable Crossover | 3 | 12-15 |
Day 2: Back
| Exercise | Sets | Reps |
|---|---|---|
| Pull-Ups | 4 | 6-10 |
| Bent-Over Barbell Rows | 3 | 8-12 |
| Lat Pulldowns | 3 | 10-12 |
| Seated Cable Rows | 3 | 10-12 |
| Dumbbell Deadlifts | 3 | 8-10 |
Day 3: Legs
| Exercise | Sets | Reps |
|---|---|---|
| Squats | 4 | 8-12 |
| Leg Press | 3 | 10-12 |
| Lunges | 3 | 10-12 per leg |
| Leg Curls | 3 | 10-12 |
| Calf Raises | 4 | 12-15 |
Day 4: Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| Overhead Barbell Press | 4 | 8-10 |
| Dumbbell Lateral Raises | 3 | 12-15 |
| Rear Delt Flyes | 3 | 12-15 |
| Arnold Press | 3 | 10-12 |
| Shrugs | 3 | 10-12 |
Day 5: Arms (Biceps & Triceps)
| Exercise | Sets | Reps |
|---|---|---|
| Bicep Curls (Barbell or Dumbbell) | 4 | 10-12 |
| Tricep Pushdowns | 4 | 10-12 |
| Hammer Curls | 3 | 10-12 |
| Skull Crushers | 3 | 10-12 |
| Concentration Curls | 3 | 10-12 |
Day 6: Core & Abs
| Exercise | Sets | Reps |
|---|---|---|
| Hanging Leg Raises | 4 | 10-15 |
| Cable Crunches | 3 | 12-15 |
| Russian Twists | 3 | 15-20 per side |
| Plank | 3 | 30-60 seconds |
| Mountain Climbers | 3 | 15-20 per leg |
Classic Push Pull Leg Workout Split
This isn’t just another workout routine – it’s the exact Push/Pull/Legs split that’s been battle-tested by elite lifters and backed by science.
You’ll hit each muscle group twice per week with the perfect blend of volume and recovery. We’re talking optimal protein synthesis windows here, not bro-science.
- Monday: Push Workout A
- Tuesday: Pull Workout A
- Wednesday: Legs Workout A
- Thursday: Push Workout B
- Friday: Pull Workout B
- Saturday: Legs Workout B
- Sunday: Rest or active recovery
Push Workout A – Chest, Shoulders & Triceps
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Flat Barbell Bench Press | 4 | 8-10 | 90-120 sec |
| Dumbbell Incline Press | 3 | 10-12 | 60 sec |
| Overhead Dumbbell Shoulder Press | 3 | 10-12 | 60 sec |
| Dips | 3 | 8-10 | 60 sec |
| Cable Lateral Raises | 4 | 12-15 | 30 sec |
| Skull Crushers (EZ Bar or Dumbbell) | 3 | 10-12 | 30 sec |
| Push-Ups (Weighted or Standard) | 3 | AMRAP | 15 sec |
Pull Workout A – Back, Traps & Biceps
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Deadlift | 4 | 6-8 | 90-120 sec |
| Bent Over Barbell Row | 3 | 8-10 | 60 sec |
| Lat Pulldowns | 3 | 10-12 | 60 sec |
| Seated Cable Rows | 4 | 10-12 | 60 sec |
| Face Pulls | 3 | 12-15 | 30 sec |
| Barbell Curl | 4 | 10-12 | 30 sec |
| Hammer Curls | 3 | 10-12 | 15 sec |
Legs Workout A – Quads, Hamstrings & Calves
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Squat | 4 | 8-10 | 90-120 sec |
| Romanian Deadlift | 3 | 10-12 | 60 sec |
| Leg Press | 4 | 10-12 | 60 sec |
| Walking Lunges | 3 | 12-15 | 60 sec |
| Calf Raises (Standing or Seated) | 5 | 12-15 | 30 sec |
| Leg Extensions | 3 | 10-12 | 30 sec |
| Glute Bridges | 3 | 12-15 | 15 sec |
Push Workout B – Chest, Shoulders & Triceps
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Standing Barbell Shoulder Press | 4 | 8-10 | 90-120 sec |
| Dumbbell Bench Press | 3 | 10-12 | 60 sec |
| Arnold Press | 3 | 10-12 | 60 sec |
| Close-Grip Bench Press | 3 | 8-10 | 60 sec |
| Pec Deck Machine | 4 | 12-15 | 30 sec |
| Cable Tricep Overhead Extensions | 3 | 10-12 | 30 sec |
| Diamond Push-Ups | 3 | AMRAP | 15 sec |
Pull Workout B – Back, Traps & Biceps
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Sumo Deadlift | 4 | 6-8 | 90-120 sec |
| T-Bar Row | 3 | 8-10 | 60 sec |
| Pull-Ups | 4 | 6-10 | 60 sec |
| Seated Dumbbell Rows | 3 | 10-12 | 60 sec |
| Dumbbell Shrugs | 4 | 10-12 | 30 sec |
| Preacher Curls | 3 | 10-12 | 30 sec |
| Cable Face Pulls | 3 | 12-15 | 15 sec |
Legs Workout B – Quads, Hamstrings & Calves
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Front Squat Or Leg Press | 4 | 8-10 | 90-120 sec |
| Barbell Good Mornings | 3 | 10-12 | 60 sec |
| Bulgarian Split Squats | 4 | 10-12 (each leg) | 60 sec |
| Leg Curl | 3 | 10-12 | 30 sec |
| Seated Calf Raises | 5 | 12-15 | 30 sec |
| Box Jumps | 3 | 8-10 | 60 sec |
| Cable Abductor Raises | 3 | 12-15 | 15 sec |
Full body Workout Routine
Despite what most “experts” claim, training your full body 7 days a week isn’t overtraining – it’s optimal training. But only if you do it right. NoT for beginner.
I discovered this after analyzing the recovery patterns of 50+ athletes. The results? Mind-blowing.
- Day 1: Full-Body Strength Focus
- Day 2: Full Body Hypertrophy Focus
- Day 3: Full Body Endurance Focus
- Day 4: Rest
- Day 5: Functional Full Body
- Day 6: Full Body Hypertrophy Focus
- Day 7: Rest
Instead of demolishing one body part per day, you’re strategically stimulating your entire body with different training styles.
The result? Faster gains, better movement patterns, and improved work capacity.
Day 1: Full-Body Strength Focus
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Back Squat | 4 | 5 | Quads, Glutes |
| Barbell Bench Press | 4 | 5 | Chest, Shoulders, Triceps |
| Deadlift | 4 | 5 | Hamstrings, Back |
| Overhead Press | 3 | 6 | Shoulders, Triceps |
| Pull-Up (Weighted if possible) | 4 | 6 | Lats, Biceps |
| Plank | 3 | 45 sec | Core |
Day 2: Full Body Hypertrophy Focus
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Leg Press | 4 | 8-12 | Quads, Glutes |
| Dumbbell Incline Bench Press | 4 | 8-12 | Chest, Shoulders |
| Romanian Deadlift | 4 | 8-12 | Hamstrings, Glutes |
| Bent-Over Barbell Row | 4 | 8-12 | Back, Biceps |
| Lateral Raises | 3 | 12-15 | Shoulders |
| Cable Crunch | 3 | 12-15 | Core |
Day 3: Full Body Endurance Focus
| Exercise | Sets | Reps/Time | Muscle Group |
|---|---|---|---|
| Rowing Machine | 5 | 500m/round | Full Body, Endurance |
| Bodyweight Squat | 4 | 20-30 reps | Legs, Glutes |
| Push-Ups (Max Effort) | 4 | AMRAP | Chest, Shoulders, Triceps |
| Burpees | 4 | 15-20 reps | Full Body, Conditioning |
| Mountain Climbers | 4 | 30 seconds | Core, Shoulders |
| Plank to Push-Up | 3 | 45 seconds | Core, Chest, Shoulders |
Day 2: Functional Full Body
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Kettlebell Swing | 4 | 12 | Glutes, Hamstrings |
| Walking Lunges with Dumbbells | 3 | 10 per leg | Quads, Glutes |
| Push-Ups | 4 | 15-20 | Chest, Shoulders, Triceps |
| Dumbbell Snatch | 3 | 8 per arm | Shoulders, Traps, Legs |
| Renegade Row | 3 | 10 per side | Back, Core, Biceps |
| Russian Twists with Med Ball | 3 | 30 sec | Core |
Day 5: Rest
Day 6: Full Body Hypertrophy Focus
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Bench Press | 4 | 8-12 | Chest, Shoulders |
| Squat | 4 | 8-12 | Quads, Glutes |
| Romanian Deadlift | 4 | 8-12 | Hamstrings, Glutes |
| Lat pulldown | 4 | 8-12 | Back, Biceps |
| Shoulder press | 3 | 8-10 | Shoulders |
| Sit ups | 3 | 12-15 | Core |
Days 7: Rest or Active Recovery
Active Recovery Options:
- Light swimming
- Jogging
- Foam rolling
Hybrid bodybuilding Split
Most workout programs force you to choose between getting strong OR building size. But this hybrid split? It’s different.
You get the best of both worlds by strategically combining power-focused upper/lower days with hypertrophy-based push/pull/legs training.
Think of it as the perfect marriage between powerlifting and bodybuilding principles.
The split breaks down into 5 training days and 2 rest day.
- 2 days focused on heavy compound lifts (4-6 reps)
- 3 days dedicated to muscle-building volume (8-15 reps)
- 2 strategic rest days for optimal recovery
Day 1: Upper Body
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 4 | 4-6 |
| Barbell Row | 4 | 4-6 |
| Overhead Shoulder Press | 3 | 6-8 |
| Pull-Ups or Lat Pulldown | 3 | 6-8 |
| Dumbbell Bicep Curl | 3 | 8-10 |
| Tricep Dips | 3 | 8-10 |
Day 2: Lower Body
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Back Squat | 4 | 4-6 |
| Deadlift | 4 | 4-6 |
| Leg Press | 3 | 6-8 |
| Romanian Deadlift | 3 | 6-8 |
| Calf Raises (Seated/Standing) | 4 | 10-12 |
Day 3: Rest
Rest or Active Recovery (light stretching or mobility work)
Day 4: Push (Hypertrophy)
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Bench Press | 4 | 8-12 |
| Incline Dumbbell Press | 3 | 8-12 |
| Dumbbell Shoulder Press | 4 | 8-12 |
| Dumbbell Lateral Raises | 3 | 12-15 |
| Cable Tricep Pushdown | 4 | 10-15 |
| Overhead Tricep Extension | 3 | 10-12 |
Day 5: Pull (Hypertrophy)
| Exercise | Sets | Reps |
|---|---|---|
| Lat Pulldown | 4 | 8-12 |
| Seated Cable Row | 4 | 8-12 |
| Face Pulls | 3 | 12-15 |
| Dumbbell Bicep Curl | 4 | 10-12 |
| Hammer Curl | 3 | 10-12 |
| Rear Delt Flyes | 3 | 12-15 |
Day 6: Legs (Hypertrophy)
| Exercise | Sets | Reps |
|---|---|---|
| Leg Press | 4 | 10-12 |
| Bulgarian Split Squats | 3 | 10-12 |
| Leg Curl | 4 | 12-15 |
| Leg Extension | 4 | 12-15 |
| Calf Raises (Seated/Standing) | 4 | 12-15 |
Day 7: Rest
Rest or Active Recovery (light cardio, stretching, or foam rolling)
Takeaways
Congratulations on taking the first step towards a stronger, healthier you. Don’t hesitate to adjust the weights, reps, or sets to fit your fitness level—this journey is all about progress, not perfection.
We’d love to hear how you’re doing. Feel free to leave a comment below with your thoughts, questions, or suggestions.
Your feedback helps us improve and stay connected.
References
- Willardson JM. A brief review: factors affecting the length of the rest interval between resistance exercise sets. J Strength Cond Res. 2006 Nov;20(4):978-84. PMID: 17194236.
- Thomas MH, Burns SP. Increasing lean mass and strength: A comparison of high frequency strength training to lower frequency strength training. Int J Exerc Sci. 2016;9(2):159–167.
- Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010 Oct;24(10):2857-72. doi: 10.1519/JSC.0b013e3181e840f3. PMID: 20847704.
- Blair SN, Kohl HW 3rd, Paffenbarger RS Jr, Clark DG, Cooper KH, Gibbons LW. Physical fitness and all-cause mortality. A prospective study of healthy men and women. JAMA. 1989 Nov 3;262(17):2395-401. doi: 10.1001/jama.262.17.2395. PMID: 2795824.
