Split Training: 7-Day Gym Workout Plan

A 7-Day Split Training Gym Workout Plan is designed to target specific muscle groups each day, allowing for maximum recovery between workouts while providing a balanced approach to building strength and muscle. This plan is perfect for individuals who want to focus on different areas of the body throughout the week.

Here’s an example of a 7-day split training routine:

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Day 1: Chest & Triceps

• Warm-up: 5-10 minutes of light cardio (e.g., treadmill, cycling)
• Workout:
  1. Barbell Bench Press – 4 sets of 8-10 reps
  2. Dumbbell Chest Press – 3 sets of 8-10 reps
  3. Incline Dumbbell Press – 3 sets of 10 reps
  4. Chest Flyes (Machine or Dumbbells) – 3 sets of 12 reps
  5. Tricep Dips – 3 sets of 8-12 reps
  6. Tricep Pushdowns (Cable) – 3 sets of 12 reps
  7. Overhead Tricep Extension (Dumbbell) – 3 sets of 12 reps
• Cool-down: Stretching for chest and triceps (5-10 minutes)

Day 2: Back & Biceps

• Warm-up: 5-10 minutes of light cardio
• Workout:
  1. Deadlifts – 4 sets of 6-8 reps
  2. Pull-ups (or Assisted Pull-ups) – 4 sets of 6-10 reps
  3. Lat Pulldown – 3 sets of 8-12 reps
  4. Seated Cable Rows – 3 sets of 10 reps
  5. Barbell or Dumbbell Rows – 3 sets of 8-10 reps
  6. Bicep Curls (Barbell or Dumbbell) – 3 sets of 12 reps
  7. Hammer Curls (Dumbbells) – 3 sets of 12 reps
• Cool-down: Stretching for back and biceps (5-10 minutes)

Day 3: Legs (Quads, Hamstrings, Glutes)

• Warm-up: 5-10 minutes of light cardio
• Workout:
  1. Barbell Squats – 4 sets of 8-10 reps
  2. Leg Press – 3 sets of 10 reps
  3. Walking Lunges – 3 sets of 12 reps per leg
  4. Leg Extensions – 3 sets of 12 reps
  5. Romanian Deadlifts – 3 sets of 8-10 reps
  6. Leg Curls (Machine) – 3 sets of 12 reps
  7. Glute Bridges – 3 sets of 15 reps
• Cool-down: Stretching for legs and glutes (5-10 minutes)

Day 4: Shoulders & Abs

• Warm-up: 5-10 minutes of light cardio
• Workout:
  1. Barbell or Dumbbell Shoulder Press – 4 sets of 8-10 reps
  2. Lateral Raises (Dumbbell or Cable) – 3 sets of 12 reps
  3. Front Raises (Dumbbell or Cable) – 3 sets of 12 reps
  4. Reverse Flyes (Dumbbell or Machine) – 3 sets of 12 reps
  5. Shrugs (Barbell or Dumbbell) – 3 sets of 12-15 reps
  6. Plank – 3 sets of 30-60 seconds
  7. Cable Woodchoppers – 3 sets of 12 reps per side
  8. Leg Raises – 3 sets of 15 reps
• Cool-down: Stretching for shoulders and abs (5-10 minutes)

Day 5: Legs (Focus on Glutes and Hamstrings)

• Warm-up: 5-10 minutes of light cardio
• Workout:
  1. Hip Thrusts (Barbell or Machine) – 4 sets of 10-12 reps
  2. Romanian Deadlifts – 3 sets of 10 reps
  3. Bulgarian Split Squats – 3 sets of 10-12 reps per leg
  4. Leg Press (Feet High and Wide) – 3 sets of 12 reps
  5. Glute Kickbacks (Cable or Machine) – 3 sets of 12 reps per leg
  6. Hamstring Curls (Machine) – 3 sets of 12 reps
• Cool-down: Stretching for glutes and hamstrings (5-10 minutes)

Day 6: Full-Body Compound Movements

• Warm-up: 5-10 minutes of light cardio
• Workout:
  1. Deadlifts – 4 sets of 6-8 reps
  2. Barbell Squats – 4 sets of 8-10 reps
  3. Overhead Press – 3 sets of 8-10 reps
  4. Pull-ups (or Assisted) – 3 sets of 6-10 reps
  5. Barbell Rows – 3 sets of 8-10 reps
  6. Dumbbell Chest Press – 3 sets of 8-10 reps
• Cool-down: Full-body stretching (5-10 minutes)

Day 7: Rest or Active Recovery

• Activity: Take a rest day or engage in low-intensity, active recovery such as walking, yoga, or foam rolling for 30-45 minutes. This allows your body to recover and repair from the week’s workouts.

Tips for Success:

• Progressive Overload: Gradually increase the weight or resistance each week to ensure muscle growth.
• Rest: Make sure to get enough sleep (7-9 hours) and rest to help with recovery.
• Nutrition: Ensure you’re eating enough protein (about 1g per pound of body weight) and maintaining a balanced diet to fuel your workouts and recovery.
• Form: Focus on proper form to prevent injury and maximize the effectiveness of each exercise.

This 7-day split workout plan targets all major muscle groups throughout the week, allowing each muscle group adequate rest and recovery while helping you build strength, endurance, and muscle mass.