Welcome to our 7-day split workout routine! This is a great routine for those who want to get in shape and stay fit all week long. Each day we will be focusing on a different muscle group so that you can give each one the attention it needs. This routine includes stability exercises, dynamic movements, strength and cardio, and more!
Monday (Full-Body Movements)
Start your week off with a bang by doing full-body movements. This will help get your blood flowing and prepare your body for the rest of the week.
Try to do at least 12 reps of each exercise. But make sure to warm up first for approx 10-20 minutes. You can warm up with a brisk walk leading up to a jog.
Jumping jacks, mountain climbers, and burpees are also great ways to get the entire body moving. You can rotate between these exercises until you are warm and ready for the next part of your workout.
Pushups: These are a great way to work your chest, shoulders, and triceps. If you can’t do a full push up, try doing them from your knees.
Squats: Squats are a great way to work your quads, glutes, and hamstrings. Make sure you keep your back straight and don’t let your knees go past your toes.
Lunges: Lunges are a great way to work your quads and glutes. You can do forward lunges, backward lunges, or side lunges. Just make sure you keep your back straight and don’t let your knees go past your toes.
Crunches: Crunches are a great way to work your abs. If you want a challenge, try doing them with your feet off the ground.
Adjust the reps to your desired difficulty but always remember not to overtrain. This is the first day of your fitness week and there is no need to fatigue yourself yet.
Tuesday (Cardio and Lightweights)
Tuesday is all about cardio and lightweights. This will help get your heart rate up and burn some calories.
Do at least 30 minutes of cardio on this day. You can choose any type of cardio that you want, but we recommend doing something that gets your whole body moving. Some examples are running, biking, swimming, elliptical machines, or rowing.
After your cardio, it’s time for some lightweights. Choose any type of weight that you feel comfortable with. Start with 12 reps and work your way up from there in terms of rep count. This is a lightweight day where you should be able to get up to 20-25 reps.
Some exercises that you can do are bicep curls, tricep dips, overhead press, and lateral raises. Remember to take your time and focus on quality over quantity.
Kettlebells: Including lightweight kettlebell movements this day is a great way to do both cardio and lightweight exercises at the same time. Kettlebells are useful but make sure you learn how to do the movements in proper ways to prevent injuries.
Wednesday (Stability and Weight Training)
Wednesday is all about stability and weight training. This will help build strength and improve your balance.
Start with some stability exercises. These are exercises that help improve your balance and coordination. Some examples are single-leg deadlifts, Bulgarian split squats, and pistol squats.
After you have completed your stability exercises, it’s time for some weight training. Choose any type of weight that you feel comfortable with and start with 12 reps. This is a moderate weight training day so don’t increase the weight too much and don’t overdo it with rep count either. 2-4 sets at 12 reps would work well for this day.
Some exercises that you can do are chest press, shoulder press, lat pulldowns, and rows. Remember to take your time and focus on quality over quantity.
Thursday (Cardio and Heavy Weight Training)
Thursday is all about cardio and heavyweight training. Try and do another form of cardio that is different from your Tuesday exercise if possible. Do at least 30 minutes of cardio on this day.
Once your cardio is complete, it’s time to lift heavy. This will be fewer reps and training with a spotter is recommended. This day is meant to test your 1-rep max or get close to it. You are only looking to do 3-5 reps per set.
If you can do upwards of 7-10 reps, consider adding more weights. But as always make sure your technique is correct when lifting heavyweights. Poor technique is sure to lead to injuries and muscle imbalances.
Friday (Rest / Flexibility & Mobility)
Friday is a day of rest. If you feel like you need it, take the day off and allow your body to recover.
If you want to exercise on this day, we recommend doing some flexibility and mobility work. This will help improve your range of motion and prevent injuries.
Some examples of flexibility and mobility exercises are foam rolling, stretching, and yoga.
Saturday is all about high intensity. This can be any type of exercise that gets your heart rate up and makes you sweat.
Start with a light 15-10 minute cardio session just to get the muscles warmed up. If you feel like you need a quick 10-minute mobility session to loosen up some muscles you might have missed the previous day, feel free to add that in before your intensity workout.
Some examples of high-intensity exercises are sprinting, HIIT workouts, plyometrics, and circuit training. These exercises are a burst of all-out intensity followed by a brief rest period. Make sure that you aren’t completely stagnant during the rest period. This can look like a jog or brisk walk.
Repeat for 4-5 rounds. Each burst/sprint should only be about 10-15 seconds and is followed by a rest period of at least 30 seconds to 2 minutes. This is equal to one round. Remember to take breaks when you need to and hydrate properly.
After you finish your rounds, cool down with a brisk walk for 5-10 minutes, followed by a light stretch to end your workout week.
Sunday (Rest Day / Active Recovery)
Sunday is a day of rest. Don’t be afraid to rest as the previous day was an intense one. If you want to exercise on this day, we recommend doing some active recovery. This can be any type of low-intensity exercise that helps your body recover from the previous week’s workouts. A low-intensity exercise can look like a walk or a light stretch.
7 Day Split Workout Routine (summary)
Remember, it’s important not to overwork yourself. This routine is created for higher-performance athletes. If you are looking for a casual workout week, don’t be afraid to take an extra day or two of rest on top of the scheduled Friday and Sunday rest. Most experts recommend 3-4 days a week of exercise so don’t push yourself beyond your limits if you aren’t at the optimal fitness level yet.