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The Best 7-Day Workout Plan To Jumpstart Your Fitness Journey

The Best 7-Day Workout Plan To Jumpstart Your Fitness Journey

May 21, 2021


If you’re serious about getting fitness results, you need to start training strategically.

After a certain amount of exercise, simply “putting in the time” won’t yield the results you desire. Not only do you have to have to start working harder, but you also need to work smarter. One of the most powerful techniques to start training smarter is by implementing training splits into your exercise routine. Not only will training splits optimize and improve your results, but they also help reduce the risk of overtraining and injury.

At this point, you may be asking yourself, “That all sounds great, but what exactly are workout plan training splits?”

Let’s dive into it! We’ll cover what training splits are, the different types, and then walk through a detailed 7 day work out plan to get you started.

What Are Workout Splits?

Many people who want to build muscle, gain strength, or lose weight will start by completing full-body workouts when they go to the gym. These types of workouts work all of the major muscle groups in a single day and can be an effective way to get started. Full-body workouts are great for people who can’t make it to the gym most days of the week.

Split training, on the other hand, is a method of weight training where daily workouts are tailored specifically towards a muscle group or region of the body. For example, lower body and upper body training days, push days (muscles on the front of the body) versus pull days (muscles on the back of the body), or days targeting specific muscle groups, such as the chest, back, or shoulders.

This split training system allows athletes and workout enthusiasts to fine-tune their workout technique and target specific areas of the body during each workout session. In order to ensure that each muscle group is properly trained, split training usually requires workouts 5-7 days a week.

With any workout plan, rest and recovery are absolutely critical. By following a training split and defining the number of workouts to complete per week, the risk of overtraining is significantly reduced. In fact, studies have shown that training individual body parts once or twice per week can be just as effective as training the whole body for several days.

Split Training Workout Plan Types

Unfortunately there’s no “one-size-fits-all”training methodology when it comes to workout splits. Your training and workouts should depend on your fitness goals, schedule, preferences, and individual health and fitness requirements. That said, let’s take a look at three of the most popular splits for successful training.

  1. The Body Part Split: This style of training split is popular among bodybuilders. In most cases, the goal is to target specific muscle groups during 5 or 6 workout sessions.
  2. Upper-Lower Training Split: Another popular training split, this style alternates between upper and lower body workout days for 4 workouts in a week with a rest day between back-to-back sessions.
  3. Push/Pull Training Split: This training split breaks training up by pushing and pulling movement patterns. Similar to upper-lower splits, this split alternates between pushing and pulling workout days for 4 workouts in a week.

7-Day Workout Plan Based on Muscle Groups

Without further ado, let’s jump right into the optimal 7-day workout plan.

Day 1: Chest

On Day 1, you’ll target the chest, more specifically known as the pectoralis major, a fan-shaped muscle making up the dense part of the chest, and the smaller pectoralis minor that lies underneath. There are a variety of super-effective exercises that can develop your chest muscles. Here are some of the more common ones.

Aim for 3 sets of 10-12 reps of each exercise.

  • Flat Barbell or Dumbbell Bench Press
  • Incline/Decline Barbell or Dumbbell Bench Press
  • Push-ups
  • Dumbbell Flyes

Day 2: Back

Day 2 is focused on the muscles of the back which generally involve pulling movement patterns. Below are some great exercises to include on back day.

Do 3 sets of 10-12 reps per exercise.

  • Pull-ups
  • Bent-Over Rows
  • Lat Pull-Down
  • Seated Cable Rows
  • Single-Arm Dumbbell Bentover Rows

Day 3: Rest (Active Recovery)

After two hard days of chest and back workouts, your body will most likely be screaming for a rest. Day 3 is designed exactly for that. Rest days are essential to repair both the body and the mind. That said, a rest day doesn’t have to be spent snuggled up on the couch.

Try to incorporate “active rest,” a concept that includes light physical movement that doesn’t tax the body significantly. A brief walk around the neighborhood, a bike ride, or a light hike is a great option for the first rest day of the week.

Day 4: Shoulders and Traps

Day 4 focuses on developing the muscles of the shoulders, which includes the anterior (front), posterior (back), and medial (top) deltoids. A large number of deltoid exercises also target the trapezius (trap) muscles, which run along the top of the spine and along the upper shoulder. Below are the exercises that should be completed on Day 4.

Complete 3 sets of 10-12 reps per exercise.

  • Military Press
  • Machine Shoulder Press
  • Lateral Dumbbell or Barbell Raise
  • Front Dumbbell or Barbell Raise
  • Upright Barbell Rows
  • Shoulder Shrugs

Day 5: Legs

Day 5 is focused on the lower body. The focus of this day will be on the quads, hamstrings, glute muscles (maximum, minimus) and lower leg muscles. Although often overlooked, the lower body is involved in nearly every exercise, even most upper body exercises.

Aim for 3 sets of 10-12 reps per exercise.

  • Back Squat
  • Deadlight
  • Leg Extension
  • Weighted or Bodyweight Lunges
  • Leg Curl
  • Front Squat

Day 6: Arms

Day 6 is the day we’ve all been waiting for…arm day! Since you’ve already targeted the muscles of the chest, back, shoulders, and legs, Day 6 exercises are focused on developing the muscles of the arms, specifically the biceps and triceps.

Complete 3 sets of 10-12 reps of each exercise listed below. When completing this workout, alternate between a bicep and a tricep exercise.

Bicep Workout:

  • Dumbbell Curls
  • Cable Curls
  • Preacher Curls
  • Concentration Curls

Tricep Workout

  • Tricep Dips
  • Skull Crushers
  • Tricep Extension
  • Triangle Pushups

Day 7: Rest (Active Recovery)

This 7-day split concludes with a rest day, which can more accurately be referred to as an active recovery day. Once again, focus on light, easy movements that will help your body and muscles recover without adding additional strain.

This is a great time stretch, improve your mobility, or foam roll to improve your fitness and performance throughout the week. You can also use this time to meal prep for the week or even to setup a training journal to help track your progression throughout the fitness plan.

Final Thoughts

And that’s it! Not only is this 7 day training split one of the most popular, but it’s also incredibly effective. This exercise plan is perfect for packing on muscle, losing weight, and improving overall health and fitness.

By training different muscle groups throughout the week, you’re able to increase the effort of each workout while simultaneously giving the muscles enough time to recover. It’s the best of both worlds! This is why a 7 day training split has become so popular today. It’s simple, effective, and gets results.

Written By: Devin Arrigo



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