What Is The Best 7 Day Workout Split?
When it comes to creating a workout split, there is no one-size-fits-all approach. The best 7 day workout split for you will depend on your individual fitness goals, experience level, and schedule. However, there are some general principles that you can follow to create a split that is both effective and sustainable.
The Benefits of a 7 Day Workout Split
There are a number of benefits to following a 7 day workout split, including:
- Increased muscle growth: By training each muscle group multiple times per week, you can maximize muscle growth.
- Improved strength: A 7 day split allows you to focus on different exercises each day, which can help you to improve your strength in all areas.
- Reduced risk of injury: By spreading out your workouts over the course of the week, you can reduce your risk of injury.
- Improved flexibility: A 7 day workout split can help you to improve your flexibility by allowing you to focus on different stretches each day.
- Boosted metabolism: By training regularly, you can boost your metabolism and burn more calories.
How to Create a 7 Day Workout Split
When creating a 7 day workout split, there are a few things you need to keep in mind:
- Your fitness goals: What are you trying to achieve with your workouts? Are you looking to build muscle, lose weight, or improve your fitness?
- Your experience level: If you are new to working out, it is important to start with a split that is not too demanding. As you progress, you can gradually add more days to your split and increase the intensity of your workouts.
- Your schedule: How much time do you have available to work out each week? If you have a busy schedule, you may need to choose a split that only requires you to work out 3-4 days per week.
Sample 7 Day Workout Split
Here is a sample 7 day workout split that you can use as a starting point:
- Monday: Chest and triceps
- Tuesday: Back and biceps
- Wednesday: Legs
- Thursday: Shoulders and traps
- Friday: Cardio
- Saturday: Rest
- Sunday: Active recovery
Day-by-Day Breakdown
Monday: Chest and Triceps
- Barbell bench press
- Incline dumbbell press
- Dumbbell flyes
- Triceps pushdowns
- Triceps extensions
Tuesday: Back and Biceps
- Barbell row
- Pull-ups
- Lat pulldowns
- Bicep curls
- Hammer curls
Wednesday: Legs
- Squats
- Leg press
- Hamstring curls
- Calf raises
Thursday: Shoulders and Traps
- Overhead press
- Lateral raises
- Front raises
- Shrugs
Friday: Cardio
- Running
- Swimming
- Biking
Saturday: Rest
Sunday: Active Recovery
- Yoga
- Pilates
- Walking
Tips for Sticking to Your Workout Split
Once you have created a 7 day workout split, it is important to stick to it as closely as possible. Here are a few tips to help you stay on track:
- Set realistic goals: Don’t try to do too much too soon. Start with a split that you can realistically stick to, and then gradually add more days and intensity as you progress.
- Find a workout buddy: Having someone to work out with can help you stay motivated and accountable.
- Make your workouts enjoyable: If you don’t enjoy your workouts, you are less likely to stick to them. Find activities that you find fun and challenging, and make sure to vary your workouts so that you don’t get bored.
- Listen to your body: It is
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