The power of the 7-day split home workout program
Before we get into why a 7-day interval training workout might be the answer to your overtraining problems, it's time to set some facts straight.
In every magazine, book, training video and coaching philosophy there is talk about 2-day, 5-day and longer splits, but no one ever talks about 7-day splits.
The reason for this could be the idea that you're not supposed to work out every day of the week. But what would happen if you did? Would it help your growth?
Why does the 7-day home workout program split work?
Here's the problem: Many workout programs combine shoulders and legs in one day, or back and triceps exercises after legs. This is ineffective.
When you do a 7-day split, you can spread out your workouts more thoroughly and effectively work your body every day of the week.
Don't Make These Mistakes With Your 7-Day Interval Workout
The mistakes most people make when doing a 7-day interval training home workout program are:
1. Poor muscle group selection, avoid programming arms right after a chest day. Likewise, don't program shoulders right after chest. You'll overwork the muscle groups.
2. Neglecting recovery, make sure to eat properly and use recovery techniques, such as massage, cold showers, foam rolling and stretching.
3. Inadequate intensity, you need to push yourself to the limit if you want to see results. Opt for heavier weights, lifting 3-4 sets of 4-6 reps each if you want to progress. For beginners, 10-12 sets is better, with a lighter weight.
Now let’s see how to build your home sports program!
Also read: TONE YOUR WHOLE BODY IN HALF AN HOUR OF FITNESS
7-Day Split Home Workout Program - Example 1
Our first example includes chest, shoulders, legs, back and abs, biceps and triceps, repeating day 1, then regular cardio on day 7.
A few exercises per day:
Chest Day
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Dumbbell press on flat bench (4 sets, 6 reps),
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Dumbbell presses (4 sets, 6 reps),
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Dumbbell Curls (3 sets, 10 reps),
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Push-ups (4 sets, 20 reps),
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Cable crossovers (3 sets, 15 reps).
Shoulder Day
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Shoulder press (4 sets, 12 reps),
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Military presses (4 sets, 10-12 reps),
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Deltoids (3 sets, 6 reps),
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Upright rows (4 sets, 6 reps),
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Dumbbell Front Raises (4 sets, 12 reps),
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Lateral raises (4 sets, 12 reps).
Legs
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Dumbbell squats (4 sets, 8-10 reps),
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Leg presses (3 sets, 10 reps),
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Leg extensions (3 sets, 10 reps),
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Calf raises (3 sets, 20 reps),
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Hack squats (4 sets, 10 reps),
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Dumbbell Forward Lunges (3 sets, 10 reps).
Back and abs
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Chin ups (4 sets, 10 reps),
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Wide grip lateral developments (4 sets, 12 reps),
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Close grip lateral developments (4 sets, 12 reps),
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Dumbbell Rows (4 sets, 8-10 reps per arm),
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hyperextensions (4 sets until failure),
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followed by a basic workout of your choice.
Biceps and triceps
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Dumbbell Curls (4 sets, 10-12 reps)
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Preacher Curls (4 sets, 12 reps)
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Triceps Extension (4 sets, 10-12 reps per arm)
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Rope Triceps Push-Ups (4 sets, 15 reps)
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Skull Crush (4 sets, 10 reps)
On day 7, you can do steady-state cardio on a rowing machine or treadmill for 60 minutes.
Also discover: ABDOMINAL CRUNCH | HOW TO GET ABS?
7-Day Split Home Workout Program - Example 2
This other example gives you more exercise options, but day one is still chest, followed by legs, biceps and triceps, back, shoulders, biceps, and then HIIT cardio on day 7.
Here are some exercises:
Chest
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Dumbbell Bench Press (4 sets, 12, 10, 10, 7 pyramid reps)
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Incline Dumbbell Presses (2-3 sets, 10-15 reps)
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Smith Machine Bench Press (2 sets, 10-15 reps)
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Dumbbell Bench Press (2-3 sets, 10-15 reps)
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Flat Bench Cable Rows (2 sets, 10-15 reps)
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Butterflies (2 sets, 10-15 reps)
Legs
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Dumbbell Squat (4 sets, 12, 10, 10, 7 pyramid reps)
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Hack squat (2 sets, 10-15 reps)
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Dumbbell Lunge (2 sets, 10-15 reps)
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Lying Leg Curls (2 sets, 10-15 reps)
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Seated Leg Curls (2-3 sets, 10-15 reps)
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Smith Machine Calf Raises (2-3 sets, 10-15 reps)
Biceps and triceps
All exercises are done in 2-3 sets, 10-15 repetitions
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Cable Triceps Extension
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dumbbell kickback
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Triceps Curls, Body Weight or Machine
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Standing Dumbbell Triceps Extension
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Dumbbell bench press
Back
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Dumbbell Deadlift (4 sets, 10-12 reps)
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Dumbbell Bent Over Row (2-3 sets, 10-15 reps)
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Pull-ups with weights (or body weight) (2 sets, 10-15 reps)
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Lying T-Bar Row (2 sets, 10-15 reps)
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Wide Grip Ligament Flexions (2-3 sets, 10-15 reps)
Shoulders
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Military Presses (4 sets, 10-12 reps)
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Dumbbell Shoulder Press (2 sets, 10-15 reps)
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Clean and Press (2 sets, 10-15 reps)
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Lateral Raise (2 sets, 10-15 reps)
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Dumbbell Rear Delta Row (2-3 sets, 10-15 reps)
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Dumbbell Raises (2-3 sets, 10-15 reps)
Biceps
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Dumbbell Curls (4 sets, 12, 10, 10, 7 pyramid)
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Hammer Curls (2-3 sets, 10-15 reps)
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Concentration Curls (2-3 sets, 10-15 reps)
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Supinated Dumbbell Curls (2-3 sets, 10-15 reps)
HIIT
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Burpees
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Bungee jumping
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Running/sprinting on a treadmill
Learn more: HOW TO GET MUSCLE LEGS AT HOME?
7-Day Split Home Workout Program - Example 3
Here we have a split over two body parts per day.
All exercises are performed in 4 sets, 6 reps with heavy weights unless otherwise noted.
Chest/Back
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Dumbbell bench press
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Incline Dumbbell Presses
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Pull-ups
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Pendlay Row
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One-Arm Dumbbell Row
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Chest flexion, 4 sets to failure
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Deadlifts
Shoulders
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Dumbbell Military Press
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Dumbbell Laterals
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Close-grip bench press
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Rope push (2 sets, 10 reps)
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Dumbbell Bicep Curls (3 sets, 6 reps)
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Dumbbell Hammer Curl (3 sets, 6 reps)
Legs
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Dumbbell Squats (3 sets, 6 reps)
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Leg Press (3 sets, 6 reps)
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Walking lunges (3 sets, 12 reps)
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Leg Extensions (3 sets, 12 reps)
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Hanging Leg Raise (4 sets, 10 reps)
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Dragon Flag (4 sets, 5 reps)
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Planks (4 sets, 1 minute each)
You might also like this article: NEW 10MIN WORKOUT A COMBINATION OF STRENGTH AND CARDIO
7-Day Split Home Workout Program 4
The power of splitting push, pull and legs.
Day 1 and 4
All exercises are done in 4 sets, 6 repetitions.
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Dumbbell bench press
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Incline Dumbbell Bench Press
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Dumbbell Military Press
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Dumbbell Laterals
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Springboards with weights
Day 2 and 5
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Pull-ups
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Pendlay Row
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Barbell Bicep Curls (3 sets, 6 reps)
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Hammer curl (3 sets, 6 reps)
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Chin-ups (3 sets, 6 reps)
Legs Days 3 and 6
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Dumbbell Squats (3 sets, 6 reps)
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Leg Press (3 sets, 6 reps)
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Walking lunges (3 sets, 12 reps)
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Leg Extensions (3 sets, 12 reps)
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Goblet Leg Curls
Cardio and abs Day 7
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20 minutes of HIIT or Tabata
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Hanging Leg Raises (4 sets, 10 reps)
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Planks (4 sets, 1 minute each)
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Dragon flags (4 sets, 5 reps)
Advanced Bodyweight Home Workout Program
If the beginner home workout above is too easy for you, move on to our advanced bodyweight workout.
1- The advanced home sports program using body weight
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Single Leg Squats - 10 each side [warning: super hard, only attempt if you're in reasonably good shape].
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Bodyweight Squats: 20 reps
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Walking lunges: 20 repetitions (10 per leg)
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Bungee Jumps: 20 reps (10 per leg)
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Pull-ups: 10 reps [or bodyweight inverted rows].
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Dips (between bar stools): 10 reps
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Dumbbells: 10 reps (or bodyweight inverted rows with overhand grip).
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Push-ups: 10 reps
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Plank: 30 seconds
2- The home sports program: the 20-minute routine at the hotel
Sometimes you just get stuck in a hotel room. You might be able to find the hotel gym, but I bet it's horrible! There are probably two machines, a broken treadmill, and no free weights.
Instead, how about a 20-minute workout that you can do in the room itself! Use the furniture to its full potential.
HOTEL TRAINING LEVEL 1:
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Bodyweight Squats: 20 reps
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Incline push-ups: 15 reps (feet on floor, hands on edge of bed or desk)
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One-Arm Luggage Rows: 10 reps (each arm, use your suitcase as weight)
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Reverse leg curl: 10 reps
HOTEL TRAINING LEVEL 2:
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Overhead Squats: 25 reps
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Push-ups: 20 reps
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Inverted Rows Using Your Hotel Room Desk: 10 Reps
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Reverse Crushes: 15 reps
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Set the alarm for 15 minutes and see how many circuits you can do!
3- The home sports program: high intensity intervals
You don't need to go to the gym to do high-intensity interval training. You can do a complete routine at home!
High-intensity interval training involves following a specific regimen in which you vary your speed and intensity throughout a run, swim, bike ride, or rowing session.
Unless you have a huge yard, running around your house can be difficult.
But you know what doesn't require a lot of space?
Burpees! To do a burpee:
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Start standing, then squat down and straighten your legs.
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Do a push-up, bring your legs back and jump into the air.
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For a HIIT workout, try to do 20 reps, then rest for two minutes.
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Repeat until you hate yourself.
4- Home sports program: The attack of the angry birds
Here's how the workout plan works, it's deceptively simple - just four main movements.
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Bodyweight squats
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Pumps
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Pull-ups (or inverted rows)
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Boards
If you don't have time to do the whole sequence, no problem!
Depending on how much time you have in the day, you can do your entire workout in one go or spread it out into four different sessions throughout the day (each session corresponding to ONE of the exercises).
Here is an example day for your no-equipment workout:
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When you wake up, do 40 jumping jacks to warm up, then do bodyweight squats.
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At lunchtime, you grab your suitcase (if you're at work, your milk jug if you're at home) and do inverted rows.
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After work, you do another 50 jumping jacks, then you do your push-ups.
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After dinner, you do your planks while watching TV.
You can even split it over two days if necessary, but the goal is to do the entire sequence in one go.
5- Home sports program: Train like Batman
Batman No Equipment Workout Day 1:
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Rolling jumps with squats: 5 reps
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Side push-ups: 5 reps
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Modified Headstand Push-Ups: 5 reps
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Jumping pull-up with tuck / Pull-up with tuck: 5 repetitions
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Handstands against the wall: 8 seconds
Batman - No Equipment Workout - Day 2:
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180 Degree Spin Jumps: 5 reps
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Front lever hold: 8 seconds
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Rear lever flexion: 8 seconds
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Low Frog Catch: 8 seconds
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