Split training—also called split weight training or split system training—is a type of weight training in which you schedule your daily workouts according to your body region or muscle group. Some split training programs include upper body days and lower body days. Others might include front body days (pushing) and back body days (pulling).
Experienced weight trainers who want a bulking workout program or fitness enthusiasts just looking for the best 7-day gym workout plan that targets the whole body might choose this type of training. Studies have shown that training individual body parts on one or two days per week can be just as effective as training the whole body several days each week.
Split Training Basics
Many exercisers set goals to gain strength, build muscle size, and boost muscular power. They complete full-body workouts when they go to the gym, working all major muscle groups (arms, shoulders, chest, back, legs, butt, and abdominals) on each workout day.
Full-body workouts are best for those who can't get to the gym most days of the week. Total-body training a few days each week allows you to build a balanced body without working out daily. Bootcamps, TRX, and bodyweight workouts are examples of popular full-body training.
Split-training athletes focus on a few muscle groups during each workout, allowing them to fine-tune their lifting technique and target specific areas of the body during each session. These athletes must work out most days of the week in order to ensure the whole body is trained.
7-Day Gym Workout Plan: Split Training
Instructions for a full week of advanced training are listed below. Five are lifting days and two are rest days. As indicated, you should stay active on rest days.
- Day 1: Chest
- Day 2: Back and core
- Day 3: Rest
- Day 4: Shoulders and traps
- Day 5: Legs
- Day 6: Arms
- Day 7: Rest
Before you start this 7-day gym workout plan, there are safety guidelines you should follow. First, make sure that you are healthy enough for vigorous exercise. If you have been sedentary for some time or are returning to exercise after injury or pregnancy, check with your healthcare provider for exercise clearance.
Next, always make sure you warm up before you start. This can include light cardio plus a light set of each exercise. After your session, cool down with treadmill walking and light stretching.
Finally, listen to your body. Stop exercising if you feel acute pain and check with your healthcare provider if it persists. Adjust weights, sets, reps, and rest intervals to suit your fitness level.
Day 1: Chest
Target the pectoralis major, a fan-shaped muscle that makes up the meaty part of the chest, and the smaller pectoralis minor that lies underneath.
Do 3 sets of 10–12 exercises with 30-60 seconds rest between.
- Bench press
- Decline press
- Seated bench press
- Incline dumbbell press
- Cable chest flys
- Pec deck flys
- Lever chest press
- Pushups
Day 2: Back and Core
Muscles targeted include the latissimus dorsi and rhomboids located in the back. Your core work will train the abdominal muscles, pelvic floor, and erector spinae.
Do 3 sets of 10-12 exercises with 30-60 seconds rest between.
- Ab crunches
- Rollouts on a ball or rollout wheel
- Bent-over rows
- Lat pull-down
- Pull-ups
- Seated cable rows
- One-arm dumbbell bent rows
- Machine T-bar row
Day 3: Rest
Rest days are essential to help repair and rebuild the body and the mind. But a rest day doesn't mean sitting on the couch eating chips. Include active recovery in your day to get physical movement without taxing your body. Go for a bike ride or head outdoors for a hike.
Day 4: Shoulders and Traps
The deltoids—including anterior delts (front of the shoulder), posterior delts (back of the shoulder), and medial delts (top of the shoulder)—are on deck today. Some exercises also target the trapezius which runs along the top half of the spine and fans out over the back of the upper shoulder.
Do 3 sets of 10-12 exercises with 30-60 seconds rest between.
- Military press
- Machine shoulder press
- Lateral raises
- Front raises
- Reverse flies
- Upright rows
- Dumbbell shrugs
- Cable rotations (internal and external)
Day 5: Legs
It's lower body day today and you'll work the quadriceps, hamstrings, gluteal muscles (maximus, minimus, medius), and lower leg.
Do 3 sets of 10-12 exercises with 30-60 seconds rest between.
- Back squats
- Deadlifts
- Leg extensions
- Leg curls
- Front squats
- Good mornings
- Weighted lunges
- Glute-ham curl
Day 6: Arms
Since you've already worked muscles in your shoulders, arm day will target your biceps and triceps.
Do 3 sets of 10-12 exercises with 30-60 seconds rest between. If you change the order of the exercises be sure to alternate biceps and triceps exercises.
- Seated dumbbell arm curls
- Skull crushers
- Cable curls
- Triceps push-downs
- Preacher curls
- Triceps extensions
- Concentration curls
- Triceps dips
Day 7: Rest
Again, take advantage of active recovery on this rest day. You might also use this day for meal prep for the week or set up a training journal to track your progress.
