Best 7 Day Workout Split: Get More Noticeable Gains

Updated: Nov 24, 2021

woman squat bar on back for 7-day workout split

Regular workouts are becoming increasingly popular among those who want to shape a toned figure and enhance their overall health. However, the variety of training methods can also cause confusion and disorientation. Which exercise plan is best for you, how often should you train every week, and how should you spread the load?

Not everyone can afford personal training, so don't get discouraged. In this article, we will go over the seven-day split workout. We will guide you through what will work best as well as the cons of the 7-day workout plan. The seven-day split focuses mainly on gaining lean muscle as well as losing that excess weight.

What Is Split Training?

Simply said, a workout split is a method of splitting your workout sessions into distinct body parts. For example, solely focusing your workout on your shoulders, biceps, or core. This is different from a full-body workout. An example of a full-body workout would be doing squats, bench press, and shoulder press in the same training session.

There is no "standard" when it comes to split training. Everybody is different in terms of age, schedule, and weight training goals. A 4 or 5-day workout split may be better for you, however, this best 7-day workout split will help you achieve maximum gains if you have the time and energy to follow it.

Best 7-Day Split Workout

We've come up with the best 7-day workout split routine for maximum results. (1)

Best 7-Day Workout Schedule:

  • Day 1: Core + Obliques

  • Day 2: Back

  • Day 3: Chest

  • Day 4: Rest

  • Day 5: Arms

  • Day 6: Legs

  • Day 7: Shoulders

Day 1:

  • Forearm Plank: 3-4 sets of maximum hold

  • Butterfly Sit-Up: 3-4 sets of 12-15 reps

  • Oblique Crunch: 3-4 sets of 10-15 reps (each side)

  • Reverse Crunch 4 sets of 20-25 reps

  • Crunches: 3-4 sets of 30-35 reps

Day 2:

  • Barbell Deadlift: 3-4 sets of 10-12 reps

  • Bent-Over Barbell Row: 3-4 Sets of 10-12 reps

  • Wide-Grip Pull-Up: 3-4 sets of 12-15 reps

  • Seated Cable Row with Rope: 3-4 Sets of 12-15 reps

  • V-Handle Pull-down: 3-4 Sets of 12-15 reps

Day 3:

Man in white shirt doing barbell bench press
  • Dumbbell Bench Press: 3-4 sets of 10-12 Reps

  • Dumbbell Decline Bench Press: 3 sets of 8-12 reps

  • Barbell Incline Press: 3 sets of 5-7 reps

  • Dumbbell Fly: 3 sets of 8-12 reps

  • Push-up: 3 sets of 12 reps

  • Chest dip: 3 sets of 8-12 reps

Day 4:

This will be your rest day. You can move your rest day around during the week to better accommodate your schedule. Make sure to have at least 1 rest day a week. The body needs it!

Day 5:

  • Seated Dumbbell Curl: 4 sets of 10-12 reps (bicep)

  • Wide-Grip Tricep Push-Down: 4 sets of 8-10 reps (tricep)

  • Wide-Grip Cable Curl: 4 sets of 8-10 reps (bicep)

  • Skullcrushers: 4 sets of 8-10 reps (tricep)

  • Standing Barbell Curl: 4 sets of 8-10 reps (bicep)

  • Overhead Cable Extensions: 3 sets of 15 reps (tricep)

  • Cable Rop Hammer Curl: 3 sets of 12 reps (bicep)

  • Dip Machine: 3 sets of 6-8 reps (tricep)

  • Machine Preacher Curl: 2 sets of 15 reps (bicep)

  • Low Cable Overhead Tricep Extension: 3 sets of 8-12 reps (tricep)

Day 6:

  • Barbell Squat: 4 sets of 8 reps (2)

  • Pile Squat: 4 sets of 10 reps

  • Barbell Romanian Deadlift: 4 sets of 8 reps

  • Dumbbell Lying Hamstring Curl: 3 sets of 10 reps

  • Barbell Bridge Off Bench: 3 sets of 10 reps

  • Standing Calf Raise: 4 sets of 10 reps

woman barbell squatting during split training

Day 7:

  • Seated Dumbbell Shoulder Press: 4 sets of 8-10 reps (3)

  • Barbell Upright Row: 3 sets of 8-10 reps

  • Seated Rear Delt Fly: 3 sets of 10-12 reps

  • Side Lateral Raise: 3 sets of 10-12 reps

  • Overhead Bar Front Raise: 3 sets of 10-12 reps

  • Push Press: 3-4 sets of 6-8 reps

  • Military Press: 3-4 sets of 8-10 reps

Rest Is Critical

The most crucial aspect of this equation for growing and more noticeable gains is not necessarily how hard you work out. Rest permits the muscles that have been broken down to mend and regenerate, thus it is rest that makes you stronger and bigger. Rest enables you to recuperate, allowing you to be strong enough to manage the increased weight and number of sets and reps required to acquire more. (4)

This 7-day workout split routine has a rest day incorporated into it. This one day of rest is enough for the 7-day split because of how split training works. Split training focuses on one part of the body each day. Thus allowing that part of the body to rest while you split rep the rest of the body throughout the week.

Good Nutrition And Protein

6 different colored eggs for protein nutrition

You must have the proper nutrients in your body to build muscle in order to achieve gains. This implies that how much and what you consume are critical factors in gaining muscle. Lifting weights and practicing strength training without proper nutrition, particularly protein, can result in muscle tissue loss. (5) It is recommended to eat around 1.2-1.7 grams of protein per kilogram of body weight per day or .05 to .08 grams per pound of body weight.

Fruits may not be the first thing that comes to mind when thinking about your diet, but they are just as important as any other item when it comes to muscle building. Especially in the 7-day workout split, making you feel energized and ready to take on your workout for the day.

Top 6 Health Benefits of Eating Green Grapes

Split Workout Pros And Cons

Split workout routines have become popular among the training community. It allows you to devote all of your time and effort to train that one body part intensely. This also allows that single body part to recover with rest over the 7-day split.

With being focused on a single body part, you can target that body part even harder for more noticeable gains. Since you're not training the whole body you become less drained after each workout. This makes the best 7-day split workout routine easier to stick with.


Split training is the program of choice for fitness models and bodybuilders because of the additional intensity and attention you can bring to your body. Split training is more successful (usually speaking) than full-body exercises for growing muscle growth. That's not to argue that full-body workouts can't help you gain muscle mass, but a split regimen might possibly engage more muscle fibers and increase your growth response per exercise.

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