7-Day Workout Split: Routines, Schedules, Workout Templates

A 7-day workout split involves training every day of the week, incorporating various types of exercises such as weight training, cardio, mobility work, or active recovery.

The 7-day workout split is primarily for advanced athletes, bodybuilders, and fitness enthusiasts who have the experience and discipline to handle daily workouts.

Popular 7-day workout split routines include variations of push/pull/legs split, body part split, upper/lower, and full-body split routines. 

7-day workout split routines can be customized based on gender, fitness levels, and specific goals. For beginners, a lighter routine with more rest days might be necessary. For women, routines include more lower-body and core exercises. For those aiming for muscle gain, routines emphasize heavier lifting and higher intensity.

The effectiveness of 7-day workout split routines depends on proper planning and recovery. For all levels, it’s crucial to listen to the body and adjust intensity and volume to prevent overtraining. Advanced athletes benefit the most due to their higher recovery capacity.

Workout templates for a 7-day workout split help in planning and tracking progress. Workout templates can outline and track daily exercises, sets, reps, weights, and other exercise details.

What is a 7-Day Workout Split?

A 7-day workout split involves exercising every day of the week. The 7-day workout split typically includes different types of workouts such as weight training, cardio, mobility exercises, and active recovery.

Each day focuses on specific muscle groups or types of exercise to ensure balanced development and adequate recovery. This approach allows for targeting each muscle group with sufficient volume and intensity while optimizing overall fitness levels.

Who is the 7-Day Workout Split For?

The 7-day workout split is for advanced athletes, bodybuilders, and fitness enthusiasts with significant training experience. The 7-day workout split suits those who have the discipline and recovery capacity to handle daily workouts.

Can You Workout 7 Days a Week with No Rest?

Yes, you can workout 7 days a week with no rest, but it requires careful planning. Incorporating active recovery days and varying workout intensity is essential to prevent overtraining and injuries.

Can Working Out 7 Days a Week Be Bad?

Yes, working out 7 days a week can be bad if not managed properly. Overtraining, injuries, and burnout are risks without adequate recovery and balanced intensity.

What are the Best 7-Day Workout Split Routines?

Listed below are the four best 7-day workout split routine variations.

• Push/Pull/Legs + Full-Body: Focuses on push exercises one day, pull exercises the next, and legs on the third day, followed by a full-body workout, and another round of push, pull, and leg workouts.
• Body Part Split + Active Recovery: Each day targets a different muscle group, with one day dedicated to lighter, active recovery exercises.
• Full-Body Split (Strength + Conditioning): Combines strength training and conditioning exercises in full-body workouts throughout the week.
• Upper/Lower Split + Weak Point Training: Alternates between upper and lower body workouts, with additional sessions to address weaker muscle groups.

7-Day Push/Pull/Legs + Full-Body Workout Split

Push/pull/legs workout split with an additional full-body primarily divides workouts into three primary categories: push exercises (chest, shoulders, triceps), pull exercises (back, biceps), and leg exercises (quadriceps, hamstrings, calves). The first three days (push, pull, legs) focus on these categories, followed by a full-body workout on the fourth day. The cycle of push, pull, and leg workouts then repeats, allowing for balanced muscle development and sufficient recovery time for each muscle group.

Below is a table illustrating an example of push workout A.

Exercise	Sets	Rep Range	Rest Period
Barbell Bench Press	4	6-8	90 seconds
Incline Dumbbell Press	3	8-10	90 seconds
Standing Military Press	4	6-8	90 seconds
Dumbbell Lateral Raises	3	10-12	60 seconds
Cable Triceps Pushdowns	3	10-12	60 seconds
Overhead Triceps Extension	3	12-15	60 seconds

Below is a table illustrating an example of pull workout A.

Exercise	Sets	Rep Range	Rest Period
Deadlifts	4	5-6	120 seconds
Pull-Ups or Lat Pulldowns	4	8-10	90 seconds
Barbell Bent-Over Rows	3	8-10	90 seconds
Seated Cable Rows	3	10-12	60 seconds
Dumbbell Bicep Curls	3	10-12	60 seconds
Hammer Curls	3	12-15	60 seconds

Below is a table illustrating an example of leg workout A.

Exercise	Sets	Rep Range	Rest Period
Barbell Back Squats	4	6-8	120 seconds
Leg Press	3	8-10	90 seconds
Romanian Deadlifts	3	8-10	90 seconds
Walking Lunges	3	10-12	60 seconds
Leg Extensions	3	12-15	60 seconds
Standing Calf Raises	4	12-15	60 seconds

Below is a table illustrating an example of a full-body workout.

Exercise	Sets	Rep Range	Rest Period
Clean and Press	4	5-6	120 seconds
Pull-Ups	3	8-10	90 seconds
Front Squats	3	8-10	90 seconds
Bench Press	3	8-10	90 seconds
Deadlifts	3	5-6	120 seconds
Dips	3	10-12	60 seconds

Below is a table illustrating an example of push workout B.

Exercise	Sets	Rep Range	Rest Period
Incline Barbell Bench Press	4	6-8	90 seconds
Decline Dumbbell Press	3	8-10	90 seconds
Dumbbell Shoulder Press	4	6-8	90 seconds
Front Raises	3	10-12	60 seconds
Skull Crushers	3	10-12	60 seconds
Tricep Kickbacks	3	12-15	60 seconds

Below is a table illustrating an example of pull workout B.

Exercise	Sets	Rep Range	Rest Period
Barbell Rows	4	6-8	90 seconds
T-Bar Rows	3	8-10	90 seconds
Chin-Ups	3	8-10	90 seconds
Hyperextensions	3	10-12	60 seconds
Preacher Curls	3	10-12	60 seconds
Concentration Curls	3	12-15	60 seconds

Below is a table illustrating an example of leg workout B.

Exercise	Sets	Rep Range	Rest Period
Deadlifts	4	5-6	120 seconds
Leg Curls	3	8-10	90 seconds
Leg Extensions	3	8-10	90 seconds
Goblet Squats	3	10-12	60 seconds
Seated Calf Raises	4	12-15	60 seconds
Glute Bridges	3	12-15	60 seconds

7-Day Push/Pull/Legs + Full-Body Workout Routine Schedule

The table below illustrates the structure of a 7-day push/pull/legs + full-body workout routine schedule.

Day of Week	Workout
Monday	Push Workout A
Tuesday	Pull Workout A
Wednesday	Leg Workout A
Thursday	Full-Body Workout
Friday	Push Workout B
Saturday	Pull Workout B
Sunday	Leg Workout B

7-Day Body Part Split + Active Recovery Workout Split

The 7-day body part or “bro” split is a training program where each day focuses on a specific muscle group, allowing for intense, targeted workouts that promote muscle growth and strength. The workout split includes an active recovery day, dedicated to low-intensity exercises that aid in muscle recovery, flexibility, and overall well-being.

Below is a table illustrating an example of a chest workout.

Exercise	Sets	Rep Range	Rest Period
Barbell Bench Press	4	6 – 8	120 seconds
Incline Dumbbell Press	3	8 – 10	120 seconds
Decline Bench Press	3	10 – 12	120 seconds
Dumbbell Flyes	3	10 – 12	90 seconds
Cable Crossovers	3	12 – 15	90 seconds

Below is a table illustrating an example of a back workout.

Exercise	Sets	Rep Range	Rest Period
Deadlifts	4	5	120 seconds
Pull-Ups	3	8 – 10	120 seconds
Seated Cable Rows	3	8 – 10	120 seconds
Lat Pulldowns	3	10 – 12	120 seconds
Hyperextensions	3	12 – 15	90 seconds

Below is a table illustrating an example of a shoulder workout.

Exercise	Sets	Rep Range	Rest Period
Standing Military Press	4	6 – 8	120 seconds
Dumbbell Lateral Raises	3	10 – 12	120 seconds
Front Raises	3	10 – 12	120 seconds
Rear Delt Flyes	3	12 – 15	90 seconds
Upright Rows	3	12 – 15	90 seconds

Below is a table illustrating an example of an arm workout.

Exercise	Sets	Rep Range	Rest Period
Barbell Bicep Curls	4	8 – 10	120 seconds
Tricep Dips	4	8 – 10	120 seconds
Hammer Curls	3	10 – 12	90 seconds
Skull Crushers	3	10 – 12	90 seconds
Cable Tricep Pushdowns	3	12 – 15	90 seconds
Concentration Curls	3	12 – 15	90 seconds

Below is a table illustrating an example of a leg workout.

Exercise	Sets	Rep Range	Rest Period
Barbell Squats	4	6 – 8	120 seconds
Leg Press	3	8 – 10	120 seconds
Romanian Deadlifts	3	8 – 10	120 seconds
Leg Extensions	3	10 – 12	90 seconds
Leg Curls	3	10 – 12	90 seconds
Standing Calf Raises	4	12 – 15	90 seconds

Below is a table illustrating an example of a core or accessory workout.

Exercise	Sets	Rep Range	Rest Period
Planks	3	60 seconds	120 seconds
Hanging Leg Raises	3	12 – 15	120 seconds
Russian Twists	3	15 – 20	90 seconds
Bicycle Crunches	3	20 – 25	90 seconds
Side Planks	3	30 – 45 seconds	90 seconds
Medicine Ball Slams	3	10 – 12	90 seconds

Below is a table illustrating an example of an active recovery day workout.

Activity	Duration	Intensity	Rest Period
Yoga or Stretching	30 minutes	Low	N/A
Light Cardio (Walking)	20 minutes	Low to Moderate	N/A
Foam Rolling	15 minutes	Low	N/A
Mobility Exercises	15 minutes	Low	N/A

7-Day Body Part Split + Active Recovery Workout Routine Schedule

The table below illustrates the structure of a 7-day body part workout routine schedule including an active recovery day.

Day of the Week	Workout
Monday	Chest Workout
Tuesday	Back Workout
Wednesday	Shoulder Workout
Thursday	Arm Workout
Friday	Leg Workout
Saturday	Core/Accessory Workout
Sunday	Active Recovery Day

This 7-day body part split is designed to optimize muscle growth and recovery by dedicating individual days to specific muscle groups. The inclusion of an active recovery day helps prevent overtraining and promotes overall fitness and flexibility.

7-Day Full-Body Split (Strength + Conditioning) Workout Split

The 7-day full-body split with a focus on strength and conditioning is a training program that targets all major muscle groups each day while integrating strength, hypertrophy, and conditioning components. This workout split is designed to enhance overall fitness by improving muscular strength, cardiovascular endurance, and functional movement patterns. The routine alternates between strength-focused, hypertrophy-focused full-body workouts, and conditioning sessions.

Below is a table illustrating an example of full-body strength workout A.

Exercise	Sets	Rep Range	Rest Period
Barbell Back Squat	4	5 – 6	180 seconds
Barbell Bench Press	4	5 – 6	180 seconds
Barbell Deadlift	4	5 – 6	180 seconds
Pull-Ups	3	6 – 8	120 seconds
Standing Military Press	3	6 – 8	120 seconds
Plank	3	60 seconds	90 seconds

Below is a table illustrating an example of conditioning workout A.

Exercise	Sets	Rep Range	Rest Period
Jump Rope	5	60 seconds	30 seconds
Burpees	4	15	60 seconds
Kettlebell Swings	4	20	60 seconds
Mountain Climbers	4	45 seconds	30 seconds
Box Jumps	3	12	60 seconds
Battle Ropes	3	60 seconds	30 seconds

Below is a table illustrating an example of full-body hypertrophy workout A.

Exercise	Sets	Rep Range	Rest Period
Dumbbell Lunges	3	8 – 10	120 seconds
Incline Dumbbell Press	3	8 – 10	120 seconds
Seated Cable Rows	3	10 – 12	120 seconds
Leg Press	3	10 – 12	120 seconds
Dumbbell Shoulder Press	3	8  – 10	120 seconds
Hanging Leg Raises	3	12 – 15	90 seconds

Below is a table illustrating an example of an active recovery day workout.

Exercise	Sets	Rep Range	Rest Period
Foam Rolling	15 minutes	Low	N/A
Dynamic Stretching	15 minutes	Low	N/A
Yoga Flow Sequence	30 minutes	Low to Moderate	N/A
Light Cardio (Walking)	20 minutes	Low	N/A

Below is a table illustrating an example of full-body strength workout B.

Exercise	Sets	Rep Range	Rest Period
Front Squat	4	5 – 6	180 seconds
Weighted Dips	4	6 – 8	120 seconds
Bent-Over Barbell Row	4	6 – 8	120 seconds
Romanian Deadlift	3	6 – 8	120 seconds
Push Press	3	6 – 8	120 seconds
Russian Twist	3	15 – 20	90 seconds

Below is a table illustrating an example of conditioning workout B.

Exercise	Sets	Rep Range	Rest Period
High Knees	4	60 seconds	30 seconds
Medicine Ball Slams	4	15	60 seconds
Jump Squats	4	15	60 seconds
Rowing Machine	3	500 meters	90 seconds
TRX Rows	3	12 – 15	60 seconds
Farmers Walk	3	60 seconds	60 seconds

Below is a table illustrating an example of full-body hypertrophy workout B.

Exercise	Sets	Rep Range	Rest Period
Leg Extensions	3	10 – 12	120 seconds
Chest Flyes	3	10 – 12	120 seconds
Lat Pulldowns	3	10 – 12	120 seconds
Leg Curls	3	10 – 12	120 seconds
Lateral Raises	3	12 – 15	90 seconds
Bicycle Crunches	3	20 – 25	90 seconds

7-Day Full-Body Split (Strength + Conditioning) Workout Routine Schedule

The table below illustrates the structure of a 7-day full-body workout routine schedule with a focus on strength and conditioning.

Day of the Week	Workout
Monday	Full-Body Strength Workout A
Tuesday	Conditioning Workout A
Wednesday	Full-Body Hypertrophy Workout A
Thursday	Active Recovery (Mobility and Stretching)
Friday	Full-Body Strength Workout B
Saturday	Conditioning Workout B
Sunday	Full-Body Hypertrophy Workout B

7-Day Upper/Lower Split + Weak Point Training Workout Split

The 7-day upper/lower split is a workout program that alternates between upper-body and lower-body workouts throughout the week. It includes additional days dedicated to targeting individual weak points or lagging muscle groups. This workout split allows for balanced muscle development, increased training frequency, and focused improvement on specific areas that require extra attention.

Below is a table illustrating an example of an upper-body workout (strength-focused).

Exercise	Sets	Rep Range	Rest Period
Barbell Bench Press	4	5 – 6	180 seconds
Barbell Bent-Over Row	4	5 – 6	180 seconds
Overhead Press	3	6 – 8	120 seconds
Pull-Ups	3	6 – 8	120 seconds
Barbell Bicep Curls	3	8 – 10	120 seconds
Tricep Dips	3	8 – 10	120 seconds

Below is a table illustrating an example of a lower-body workout (strength-focused).

Exercise	Sets	Rep Range	Rest Period
Barbell Back Squat	4	5 – 6	180 seconds
Romanian Deadlift	4	6 – 8	180 seconds
Leg Press	3	8 – 10	120 seconds
Standing Calf Raises	4	10 – 12	120 seconds
Leg Extensions	3	10 – 12	120 seconds
Hamstring Curls	3	10 – 12	120 seconds

Below is a table illustrating an example of an upper-body workout (hypertrophy-focused).

Exercise	Sets	Rep Range	Rest Period
Incline Dumbbell Press	3	8 – 10	120 seconds
Seated Cable Rows	3	8 – 10	120 seconds
Dumbbell Lateral Raises	3	10 – 12	120 seconds
Lat Pulldowns	3	10 – 12	120 seconds
Hammer Curls	3	12 – 15	90 seconds
Tricep Pushdowns	3	12 – 15	90 seconds

Below is a table illustrating an example of a lower-body workout (hypertrophy-focused).

Exercise	Sets	Rep Range	Rest Period
Leg Extensions	3	10 – 12	120 seconds
Leg Curls	3	10 – 12	120 seconds
Walking Lunges	3	10 – 12	120 seconds
Glute Bridges	3	12 – 15	90 seconds
Seated Calf Raises	4	12 – 15	90 seconds
Abdominal Crunches	3	15 – 20	90 seconds

Below is a table illustrating an example of an upper-body weak point workout assuming the individual’s weak point is shoulders and triceps.

Exercise	Sets	Rep Range	Rest Period
Seated Dumbbell Shoulder Press	3	8 – 10	120 seconds
Upright Rows	3	10 – 12	120 seconds
Front Raises	3	12 – 15	90 seconds
Skull Crushers	3	10 – 12	90 seconds
Close-Grip Bench Press	3	8 – 10	120 seconds
Overhead Tricep Extensions	3	12 – 15	90 seconds

Below is a table illustrating an example of a lower-body weak point workout assuming the individual’s weak points are hamstrings and glutes.

Exercise	Sets	Rep Range	Rest Period
Romanian Deadlift	4	8 – 10	120 seconds
Good Mornings	3	10 – 12	120 seconds
Single-Leg Deadlift	3	10 – 12	120 seconds
Glute Kickbacks	3	12 – 15	90 seconds
Hip Thrusts	3	12 – 15	90 seconds
Hamstring Curls	3	12 – 15	90 seconds

Below is a table illustrating an example of a recovery day workout.

Activity	Duration	Intensity	Rest Period
Light Cardio (Walking, Cycling)	30 minutes	Low	N/A
Yoga or Stretching	30 minutes	Low	N/A
Foam Rolling	15 minutes	Low	N/A
Mobility Exercises	15 minutes	Low	N/A

7-Day Upper/Lower Split + Weak Point Training Workout Routine Schedule

The table below illustrates the structure of a 7-day upper/lower + weak point workout routine schedule.

Day of the Week	Workout
Monday	Upper Body Workout (Strength Focus)
Tuesday	Lower Body Workout (Strength Focus)
Wednesday	Upper Body Workout (Hypertrophy Focus)
Thursday	Lower Body Workout (Hypertrophy Focus)
Friday	Upper Body Weak Point Training
Saturday	Lower Body Weak Point Training
Sunday	Active Recovery

How to Build a 7-Day Workout Split Plan?

To build a 7-day workout split plan, follow the 8 steps listed below.

1. Determine Your Goals: Identify whether your goals are muscle gain, fat loss, strength, or endurance.
2. Choose Your Split Type: Decide on a workout split that aligns with your goals, such as push/pull/legs, body part split, full-body split, or upper/lower split.
3. Consider Using a Workout Template: Use a pre-designed workout template to organize your plan efficiently.
4. Specify Workout Exercises: List the exercises for each day, targeting specific muscle groups or types of training.
5. Select Sets and Rep Ranges: Choose the number of sets and reps for each exercise based on your goals. For muscle gain, aim for higher volume; for strength, focus on lower reps with heavier weights.
6. Select Rest Time Between Sets: Determine rest periods between sets. Shorter rest for endurance, longer rest for strength.
7. Fill in the Weights: Record the weights you plan to use for each exercise, adjusting as necessary over time.
8. Add Notes: Include any additional details or modifications, such as form tips, progress tracking, or recovery strategies.

Which Muscle Groups Are Best to Workout Together in a 7-Day Split?

Listed below are the best muscle group combinations to work out together in a 7-day split.

• Chest and Triceps: Both muscle groups are engaged in pushing movements, making it efficient to train them together.
• Back and Biceps: Pulling exercises target both back and biceps, allowing for effective workouts.
• Legs and Abs: Combining leg exercises with core workouts ensures balanced lower body and core strength.
• Shoulders and Traps: Shoulder workouts often involve trap engagement, making it logical to train them together.
• Upper-Body: Focuses on chest, back, shoulders, biceps, and triceps, providing a comprehensive upper-body workout.
• Lower-Body: Targets quadriceps, hamstrings, glutes, and calves, ensuring balanced lower body strength and development.
• Full-Body: Incorporating full-body workouts ensures all muscle groups are targeted, providing balanced development.

What is the Difference Between 7-Day and 8-Day Workout Split?

The difference between a 7-day and an 8-day workout split lies in the schedule and recovery. A 7-day workout split involves training every day of the week, while an 8-day workout split extends the cycle over eight days, allowing for more rest or varied intensity. The 8-day split provides additional recovery time, which can help prevent overtraining.

How Can You Customize a 7-Day Workout Split for Your Needs?

Customizing a 7-day workout split involves tailoring the routine by adjusting variables to fit your specific needs. Variables include exercise selection, sets, reps, rest periods, and intensity.

Listed below are the main customizations of training variables for various workout routine splits.

• 7-Day Workout Split for Men: This split typically includes a mix of compound and isolation exercises focusing on muscle groups like chest, back, legs, shoulders, and arms. It may involve a push/pull/legs routine with additional days for weak points or full-body workouts.
• 7-Day Workout Split for Women: This split often emphasizes lower-body and core exercises, targeting glutes, hamstrings, and abs. It may include a mix of strength training, HIIT, and functional movements to enhance overall fitness and muscle tone.
• Beginner 7-Day Workout Split: Designed for those new to fitness, this split includes basic compound movements and bodyweight exercises. It focuses on learning proper form, building foundational strength, and gradually increasing intensity.
• Intermediate 7-Day Workout Split: Tailored for those with some training experience, this split includes more varied exercises, moderate weights, and increased volume. It balances strength training with cardio and active recovery days.
• Advanced 7-Day Workout Split: For seasoned athletes, this split involves high volume and intensity with a focus on progressive overload. It includes complex movements, heavy lifting, and targeted weak point training, with careful attention to recovery.
• 7-Day Workout Split for Weight Loss: This split combines strength training with high-intensity interval training (HIIT) and cardio. It focuses on burning calories, boosting metabolism, and maintaining muscle mass while losing fat.
• 7-Day Workout Split for Muscle Gain: This split emphasizes hypertrophy with higher volume and moderate to heavy weights. It includes compound lifts, isolation exercises, and progressive overload to stimulate muscle growth.
• 7-Day Workout Split for Strength: Focuses on heavy lifting with lower rep ranges and longer rest periods. It includes compound movements like squats, deadlifts, bench presses, and overhead presses, with additional accessory work for balanced strength.
• 7-Day Workout Split With Cardio: Incorporates both strength training and cardiovascular exercise. It includes weightlifting sessions combined with cardio workouts such as running, cycling, or HIIT to improve cardiovascular health and overall fitness.

How to Use Workout Templates for 7-Day Workout Split Routines?

A workout template is a pre-made structure for organizing and tracking your exercise routines.

To use a workout template for a 7-day workout split, start by selecting the format that best fits your preferences, such as Microsoft Excel, Google Sheets, PDF, Google Docs, or Microsoft Word.

Next, customize the template by entering key training variables such as exercises, sets, reps, rest periods, and any optional weight or notes. As you complete each session, record your reps, weight used, and any additional notes.

After a few weeks, review your progress by comparing your current performance with previous weeks and adjust your workout plan as needed to maintain progression and effectiveness.