The Best 7 Day Workout Split For Maximum Gains

When it comes to building muscle, losing fat, or improving overall fitness, having a structured workout plan is crucial. A 7-day workout split is an excellent way to ensure that you’re targeting all major muscle groups while allowing adequate recovery time. This blog post will guide you through an effective 7-day workout split, complete with exercises, sets, and reps to help you achieve your fitness goals.

Day 1: Chest and Triceps

Warm-Up

Start your week with a solid chest and triceps workout. Begin with a 5-10 minute warm-up to get your blood flowing and prepare your muscles for the workout ahead. This could include light cardio, dynamic stretches, or even some bodyweight exercises like push-ups.

Flat Bench Press

The flat bench press is a classic compound movement that targets the pectoral muscles, triceps, and shoulders. Aim for 4 sets of 8-12 reps. Make sure to use proper form to avoid injury and maximize effectiveness.

Incline Dumbbell Press

Next, move on to the incline dumbbell press. This exercise targets the upper chest and shoulders. Perform 3 sets of 10-12 reps. The incline angle ensures that you’re hitting the upper pectorals, which are often neglected.

Cable Flyes

Cable flyes are excellent for isolating the chest muscles. Perform 3 sets of 12-15 reps. The constant tension provided by the cables ensures that your chest muscles are engaged throughout the entire range of motion.

Tricep Dips

Finish your chest workout with some tricep dips. This bodyweight exercise targets the triceps and also engages the chest and shoulders. Aim for 3 sets of 10-15 reps. If bodyweight dips are too easy, you can add weight using a dip belt.

Overhead Tricep Extension

To isolate the triceps, perform overhead tricep extensions using a dumbbell or cable machine. Aim for 3 sets of 10-12 reps. This exercise is great for building mass and strength in the triceps.

Cool Down

End your workout with a 5-10 minute cool-down, including static stretching to improve flexibility and reduce muscle soreness.

Day 2: Back and Biceps 7 Day Workout Split

Warm-Up

Start your back and biceps workout with a 5-10 minute warm-up. This could include light cardio, dynamic stretches, or even some bodyweight exercises like pull-ups.

Deadlifts

Deadlifts are one of the most effective compound movements for building a strong back. Perform 4 sets of 6-8 reps. Make sure to use proper form to avoid injury and maximize effectiveness.

Pull-Ups

Pull-ups are an excellent bodyweight exercise for targeting the lats and biceps. Aim for 3 sets of 8-12 reps. If bodyweight pull-ups are too easy, you can add weight using a dip belt.

Bent-Over Rows

Bent-over rows are great for targeting the middle and lower back. Perform 3 sets of 8-12 reps. Make sure to keep your back straight and engage your core throughout the movement.

Single-Arm Dumbbell Rows

Single-arm dumbbell rows are excellent for isolating each side of your back. Perform 3 sets of 10-12 reps per arm. This exercise helps to correct muscle imbalances and ensures even development.

Barbell Curls

To target the biceps, perform barbell curls. Aim for 3 sets of 10-12 reps. Make sure to keep your elbows close to your body and avoid swinging the weight.

Hammer Curls

Finish your biceps workout with hammer curls. This exercise targets the brachialis, a muscle that lies underneath the biceps. Perform 3 sets of 10-12 reps.

Cool Down

End your workout with a 5-10 minute cool-down, including static stretching to improve flexibility and reduce muscle soreness.

Day 3: Rest or Active Recovery 7 Day Workout Split

Importance of Rest

Rest days are crucial for muscle recovery and growth. On this day, you can either take a complete rest or engage in active recovery activities like light cardio, yoga, or stretching.

Active Recovery Options

If you choose active recovery, consider activities like swimming, cycling, or a brisk walk. These activities help to increase blood flow to the muscles, promoting recovery without adding stress.

Stretching and Mobility

Spend some time on stretching and mobility exercises. This can help to improve flexibility, reduce muscle soreness, and prevent injuries.

Hydration and Nutrition

Make sure to stay hydrated and consume a balanced diet rich in protein, healthy fats, and complex carbohydrates. Proper nutrition is essential for muscle recovery and growth.

Day 4: Legs 7 Day Workout Split

Warm-Up

Start your leg workout with a 5-10 minute warm-up. This could include light cardio, dynamic stretches, or even some bodyweight exercises like bodyweight squats.

Squats

Squats are the king of leg exercises. They target the quads, hamstrings, glutes, and lower back. Perform 4 sets of 8-12 reps. Make sure to use proper form to avoid injury and maximize effectiveness.

Leg Press

The leg press is an excellent machine-based exercise for targeting the quads and glutes. Perform 3 sets of 10-12 reps. Make sure to adjust the seat and foot placement to target different areas of the legs.

Lunges

Lunges are great for targeting the quads, hamstrings, and glutes. Perform 3 sets of 10-12 reps per leg. You can perform walking lunges or stationary lunges, depending on your preference.

Romanian Deadlifts

Romanian deadlifts are excellent for targeting the hamstrings and glutes. Perform 3 sets of 8-12 reps. Make sure to keep your back straight and engage your core throughout the movement.

Calf Raises

Finish your leg workout with calf raises. This exercise targets the calf muscles. Perform 3 sets of 15-20 reps. You can perform calf raises on a machine or using a step and dumbbells.

Cool Down

End your workout with a 5-10 minute cool-down, including static stretching to improve flexibility and reduce muscle soreness.

Day 5: Shoulders And Abs 7 Day Workout Split

Warm-Up

Start your shoulders and abs workout with a 5-10 minute warm-up. This could include light cardio, dynamic stretches, or even some bodyweight exercises like arm circles.

Overhead Press

The overhead press is a classic compound movement for targeting the shoulders. Perform 4 sets of 8-12 reps. Make sure to use proper form to avoid injury and maximize effectiveness.

Lateral Raises

Lateral raises are excellent for targeting the lateral deltoids. Perform 3 sets of 10-12 reps. Make sure to keep your arms slightly bent and avoid swinging the weight.

Front Raises

Front raises target the anterior deltoids. Perform 3 sets of 10-12 reps. You can perform this exercise using dumbbells or a barbell.

Rear Delt Flyes

Rear delt flyes are great for targeting the posterior deltoids. Perform 3 sets of 10-12 reps. This exercise helps to balance out the shoulder muscles and improve posture.

Hanging Leg Raises

To target the abs, perform hanging leg raises. Aim for 3 sets of 10-15 reps. Make sure to keep your legs straight and avoid swinging.

Plank

Finish your abs workout with a plank. Hold the plank position for 30-60 seconds. This exercise targets the entire core and helps to improve stability and strength.

Cool Down

End your workout with a 5-10 minute cool-down, including static stretching to improve flexibility and reduce muscle soreness.

Day 6: Full Body 7 Day Workout Split

Warm-Up

Start your full-body workout with a 5-10 minute warm-up. This could include light cardio, dynamic stretches, or even some bodyweight exercises like jumping jacks.

Clean and Press

The clean and press is a full-body compound movement that targets multiple muscle groups. Perform 4 sets of 6-8 reps. Make sure to use proper form to avoid injury and maximize effectiveness.

Kettlebell Swings

Kettlebell swings are excellent for targeting the posterior chain, including the hamstrings, glutes, and lower back. Perform 3 sets of 10-15 reps. Make sure to engage your core and avoid using your arms to swing the kettlebell.

Burpees

Burpees are a full-body bodyweight exercise that targets multiple muscle groups and provides a cardiovascular challenge. Perform 3 sets of 10-15 reps. Make sure to maintain proper form and engage your core throughout the movement.

Push-Ups

Push-ups are a classic bodyweight exercise for targeting the chest, shoulders, and triceps. Perform 3 sets of 10-15 reps. If bodyweight push-ups are too easy, you can add weight using a weight vest.

Pull-Ups

Pull-ups are an excellent bodyweight exercise for targeting the back and biceps. Perform 3 sets of 8-12 reps. If bodyweight pull-ups are too easy, you can add weight using a dip belt.

Cool Down

End your workout with a 5-10 minute cool-down, including static stretching to improve flexibility and reduce muscle soreness.

Day 7: Rest or Active Recovery For 7 Day Workout Split

Importance of Rest

Rest days are crucial for muscle recovery and growth. On this day, you can either take a complete rest or engage in active recovery activities like light cardio, yoga, or stretching.

Active Recovery Options

If you choose active recovery, consider activities like swimming, cycling, or a brisk walk. These activities help to increase blood flow to the muscles, promoting recovery without adding stress.

Stretching and Mobility

Spend some time on stretching and mobility exercises. This can help to improve flexibility, reduce muscle soreness, and prevent injuries.

Hydration and Nutrition

Make sure to stay hydrated and consume a balanced diet rich in protein, healthy fats, and complex carbohydrates. Proper nutrition is essential for muscle recovery and growth.

A well-structured 7-day workout split can help you achieve your fitness goals by ensuring that you’re targeting all major muscle groups while allowing adequate recovery time. By following this plan, you’ll be able to build muscle, lose fat, and improve overall fitness. Remember to listen to your body, adjust the plan as needed, and stay consistent. With dedication and hard work, you’ll see the results you’re aiming for.