When it comes to 7 day split workout plan for bodybuilding and resistance training, you’ve probably heard innumerable times how important it is to avoid overtraining and to give yourself adequate time to relax and recuperate after intense sessions.
Rest and recovery are important components of any training regimen for bodybuilding and muscle and strength increases, but it doesn’t mean that periods of intense physical activity with less rest and recovery time can’t be useful as well.
The majority of bodybuilders follow a five-day split, in which they exercise one body area every day, such as the chest on Monday, the back on Tuesday, and so on… There are benefits and drawbacks to adopting a five-day split, just as there are to anything else in life.
If you’ve been doing a five-day split and have found that your gains and improvements have slowed over time, this might be an indicator that you’ve reached a natural plateau and that your body is urging you to make some adjustments.
Most people will take a break from the gym practice schedule or exercise less often when they reach natural plateaus in their training because they believe they are overtraining.
Following a 7 day split workout plan or 7 day workout plan, on the other hand, according to some experts, might actually increase your training frequency and intensity.
Where do workout split come from?
A workout split is simply a method of organizing your weekly workout day routine by dividing the muscle groups or body parts you’re working out on into separate days.
The advantage of adopting daily workout routines versus just training your entire body in each session is that you may reduce fatigue and improve recovery. In essence, you may work out some muscle parts while others rest.
This is crucial if you want to work out several times a week with correct intensity and volume, especially the entire week workout routine.
Splits also allow you to increase the volume of work (reps, sets, and exercises) for each muscle group, resulting in greater variation in your workouts.
The volume of each session, as well as the frequency with which you hit your muscles each week, will vary depending on your split.
Furthermore, splits make it simpler to schedule your daily workout plan such that each muscle and body component gets enough stimulus each week (from all angles and movement patterns), especially Monday to Saturday gym workout schedule.
Overall, splits make sense because they help you stay organized and on track (it’s much better to stick to an everyday workout plan than to do random workouts), they make managing fatigue levels easier, which improves recovery, and they give you more flexibility in terms of exercise selection, volume, frequency, and intensity.
Splits have many different types
Splits come in a variety of shapes and sizes. You may basically structure your training in whatever way you like. However, there are a few tried-and-true exercise splits that have been proved to work for both fitness pros and regular gym goers for decades.
The following are the most popular training splits:
Split into two parts: upper and lower
Leg Split, Body Part Split, Push-Pull (aka muscle group split or bro split)
Why should you use a 7-day gym workout plan?
If you told the typical Joe, who has limited knowledge of health and fitness, that you were exercising 7 day weight-lifting workout, they would scream in horror and warn you that you were overtraining and that you should quit immediately, before the world ended!
Okay, the last bit was a little extreme, but they’d advise you to stop right away and stress the necessity of rest and recuperation. Rest and recuperation are important parts of any workout program, but as long as you get enough excellent quality sleep each night, you should be OK.
If you followed a 7 day split workout plan or 7 day workout plan for a short period of time, you would notice some incredible gains.
Because your body is unsure whether it is coming or going when you workout with 7 day gym workout plan chart, it will overcompensate by creating more energy and burning more calories, which means you will not only have more energy but also burn more fat.
It’s also a terrific technique to shock the muscles into new development since it promotes muscular hypertrophy, which is precisely what you want when you’re looking to make fresh gains.
Make Sure You’re Not Making These Mistakes During Your 7 day split workout plan / 7 day workout plan
When conducting a 7 day split workout plan or 7 day workout plan, most individuals make the following mistakes:
1. Bad muscle group selection — don’t do arms soon after a chest workout. Also, don’t do your shoulders after your chest. You’ll put too much stress on your muscles.
2. Ignoring recuperation – make sure you eat well and practice recovery treatments like massage, cold showers, foam rolling, and strengthening.
3. Inconsistent intensity – if you want to see results, you must push yourself hard. If you want to build, use a larger weight and lift for 3-4 sets with 4-6 repetitions each. For those who are just getting started, 10-12 sets with a lighter weight is a good beginning point.
What you should know about the 7-day split
Before we go any further, it’s important to note that this form of exercise is not intended to be long-term, since it’s just meant to help you overcome natural plateaus and build up lagging muscle groups, or to help you burn off stubborn and ugly body fat that you can’t seem to lose any other way.
To assist your body reset, stick to this regimen for no more than 6 weeks and then take an entire week off from exercising.
The exercise
Let’s have a look at the program itself now that we’ve covered the fundamentals. Also, this can be a workout schedule for men and women both.
Day 1 – 4 sets of 8–12 repetitions of chest flat bench barbell press
4 sets of 8–12 repetitions with an incline dumbbell press
3 sets of 10 repetitions of incline dumbbell flyes
3 sets of 15 repetitions of cable crossovers
4 sets of 20 repetitions of push-ups
2nd Day – Shoulders
4 sets of 12 repetitions seated dumbbell shoulder press
4 sets of 10-12 reps with a standing barbell military press
4 sets of 12 repetitions of dumbbell lateral raises
3 sets of 15 repetitions of rear deltoid flyes
Upright rows with an EZ bar – 4 sets of 15 repetitions
Front lifts with a dumbbell – 4 sets of 12 reps
Legs on Day 3
Squat with a barbell
Squats with a barbell – 4 sets of 8–10 reps
Squat hacks – 4 sets of 10 reps
3 sets of 10 repetitions on the leg press machine
3 sets of 10 repetitions on the leg extension machine
3 sets of 10 repetitions of hamstring curls
3 sets of 20 repetitions of calf raise
Day 4 – Abdominals and Back
4 sets of 10 repetitions of chin-ups
4 sets of 12 repetitions of wide grip lat pull-downs
4 sets of 12 repetitions of close grip lat pull-downs
4 sets of 8 repetitions with a barbell bent-over rows
4 sets of 8–10 repetitions per arm with dumbbell rows
4 sets of hyperextensions to failure
Include an abs workout as well – visit our abdominal exercises section for more information.
5th Day – Arms (biceps, triceps)
4 sets of double-arm dumbbell curls Reps: 10–12
4 sets of 10 repetitions of EZ bar curls
4 sets of 12 repetitions on the preacher curl machine
4 sets of 15 repetitions of triceps rope pushdowns
4 sets of 15 repetitions of overhead triceps rope extensions
4 sets of 10 repetitions skull crushers
6th and 7th days
This is where things start to get interesting since there is no right or incorrect activity or muscle group to train on days 6 and 7, which is one of the reasons why these sorts of splits are so popular.
When you follow a 7 day workout plan, you basically use your two extra training gym days to help you catch up on lagging body parts and muscle groups or to help you attain your goals much faster. So, if you feel your chest is lagging behind the rest of your body, you may exercise your chest on day 6, perhaps repeating the same chest workout you did on day 1.
Remember that you’ll be exercising your chest again on day 1, so don’t do it on day 7, since it’ll still need time to heal.
Some people like to use their extra training days to work on lagging body parts on day 6 and then do cardio on day 7 to help them recover.
Day 6 – Do the same chest workout as the first day.
60 minutes of steady-state cardio on day 7.
Simply put, use your extra training days to assist you in making improvements where you believe they are most required.
If your strength is inadequate, reduce the reps and raise the weights you use; if your back is weak, re-blitz it and so on…
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Hey, y’all! I’m Akshay!
I’m SO excited you’re here! I’m super passionate about nutrition and specialize in teaching others how to lose weight through healthy, low-carb eating along with Yoga and exercises. Here at Yourfitnessgoal, we believe in quality over quantity and that diet is EVERYTHING when it comes to your health and well-being. In short, we believe in a Fit and healthy lifestyle.