If you want to lose weight, a week-long exercise regimen is a good thing to start. What’s the advantage? You probably know that a healthy diet and a consistent exercise program are the most effective methods to lose weight and get fit, but few things are more intimidating than beginning an activity. That’s why a seven-day exercise program like this one might be beneficial. It feels doable (just seven days) and straightforward enough that you may continue to implement it after the 7day workout plan are up. You can, of course, continue to follow this strategy for a few weeks or even months before branching out, since some days provide several exercise choices. (You’ll see what we mean.)
“Each week, create a definitive exercise plan to ensure that you are taking a full approach to health and fitness, with enough cardiovascular and muscular exercise,” says NASM-certified personal trainer Sarah Chadwell. This balanced, seven-day workout program was created by Chadwell to help you establish a calorie deficit that can lead to one to two pounds each week. Let your exercises develop at their own pace, modify them as needed, and follow this regimen to get a head start on your weight-loss and fitness goals.
Why Would You Do A Seven-Day Split Workout Program?
If you spoke to the average Joe about health and fitness, who has a restricted pool of information, and stated that you were training seven days per week, they would recoil in horror and tell you that you’re overtraining and that you should stop immediately before the planet ends!
Okay, that last sentence was a bit dramatic, but they’d remind you to cease and mention the significance of rest and recovery. Rest and recuperation are both important aspects of any training regimen, but if you get enough good quality sleep each night, following a 7-day split for a short period may result in some very apparent benefits.
Your body doesn’t know whether it’s training on Monday, Tuesday, or Wednesday; therefore, it will start to overcompensate by producing more energy by burning more calories, resulting in not only greater energy but also extra fat burning.
It’s also a fantastic method to shock the muscles into growth since it effectively promotes muscle hypertrophy, which is what you want when trying to increase your strength.
Seven Day Workout Plan Based On Muscle Groups
Day 1: Chest
On Day 1, you’ll focus on the chest, specifically the pectoralis major, a fan-shaped muscle within the dense portion of the chest that is made up of two parts: The bigger pectoralis minor lies beneath it. There are a number of super-effective chest strengthening exercises. The following are just a few of the more frequent ones.
- Dumbbell press (4 sets, 6 reps),
- Flat bench barbell press (4 sets, 6 reps),
- Push-ups (4 sets, 20 reps),
- Dumbbell flyes (3 sets, 10 reps),
- Cable crossovers (3 sets, 15 reps)
Day 2: Back
On day 2, you’ll focus on the back’s muscles, which are primarily used for pulling motions. The exercises below are excellent to include in your back-day routine.
- Lying T-bar row (2 sets, 10-15 reps)
- Barbell deadlift (4 sets, 10-12 reps)
- Weighted (or bodyweight) pull-ups (2 sets, 10-15 reps)
- Bent over barbell row (2-3 sets, 10-15 reps)
- Wide-grip lat pulldown (2-3 sets, 10-15 reps)
Day 3: Rest (Active Recovery)
After two days of chest and back exercises, your body will most likely be shouting for a rest. Day 3 is precisely tailored to that end. Rest days are essential for both physical and mental recovery. A rest day, on the other hand, does not have to be spent lounging on the sofa.
On your first day of rest, try to include light physical activity that doesn’t tax the body. A short walk around the neighborhood, a bike ride, or a modest excursion are excellent alternatives for the start of the week’s rest days.
Day 4: Shoulders And Traps
The fourth day focuses on building the shoulders’ muscles, which include the anterior (front), posterior (back), and medial (top) deltoids. The trapezius (trap) muscles, which run along the top of the spine and down the upper shoulder, are also targeted by a large number of deltoid exercises. The following are the exercises that should be done on Day 4.
- Dumbbell rear delt row (2-3 sets, 10-15 reps)
- Clean and press(2 sets, 10-15 reps)
- Dumbbell shoulder press (2 sets, 10-15 reps)
- Military press (4 sets, 10-12 reps)
- Lateral raise (2 sets, 10-15 reps)
- Dumbbell shoulder press (2 sets, 10-15 reps)
Day 5: Legs
On day 5, the emphasis is on the lower body. The hamstrings, quads, glute muscles (minimum, maximum), and leg muscles will all be addressed on this day. Despite their lack of attention, the lower body is actively involved in almost every activity, including many upper body workouts.
- Barbell lunge (2 sets, 10-15 reps)
- Seated leg curls (2-3 sets, 10-15 reps)
- Barbell squat (4 sets, 12, 10, 10, 7 pyramid reps)
- Smith machine calf raises (2-3 sets, 10-15 reps)
- Hack squat (2 sets, 10-15 reps)
- Lying leg curls (2 sets, 10-15 reps)
6th Day: Arms
The day we’ve all been waiting for… arm day! Because you’ve already targeted the muscles of the chest, back, shoulders, and legs. Day 6 exercises are designed to strengthen the arms, particularly the biceps and triceps. Do three sets of ten to twelve reps for each exercise listed below. Alternate between a bicep and a tricep exercise when performing this program.
- Barbell bench press
- Dumbbell kickback
- Cable rope overhead triceps extension
- Triceps dips, bodyweight, or machine
- Standing dumbbell triceps extension
Day 7: Rest (Active Recovery)
The final day of the 7-day split is a rest day. Which may properly be called an active recuperation day. Once more, pay close attention to light, easy exercises that will aid your body and muscles in recovering without putting any additional stress on them.
This is an excellent opportunity to stretch, improve your mobility, or foam roll to enhance your fitness and performance throughout the week. You may also use this time to meal prep for the week or even set up a training journal to help track your progress during the fitness plan.
To know more about the 5 stages of Fasting click here.