My One Week Split Workout Routine

Body Part Workout Split: A Weekly Routine

A body part workout split focuses on targeting specific muscle groups each day, allowing for adequate recovery and maximizing strength and muscle growth. Select your own weights according to your strength. Here’s an example of how your weekly workout split might look:

Day 1: Chest and Triceps

• Bench Press: 4 sets of 8-10 reps

• Incline Dumbbell Press: 4 sets of 10-12 reps

• Cable Flyes: 3 sets of 12-15 reps

• Tricep Dips: 3 sets to failure

• Overhead Tricep Extension: 3 sets of 12-15 reps

Day 2: Back and Biceps

• Deadlifts: 4 sets of 6-8 reps

• Pull-Ups (or Lat Pulldown): 4 sets to failure (or 10-12 reps)

• Barbell Rows: 4 sets of 8-10 reps

• Dumbbell Bicep Curls: 3 sets of 12-15 reps

• Hammer Curls: 3 sets of 10-12 reps

Day 3: Legs

• Squats: 4 sets of 8-10 reps

• Romanian Deadlifts: 4 sets of 10-12 reps

• Leg Press: 3 sets of 12-15 reps

• Walking Lunges: 3 sets of 20 steps

• Calf Raises: 4 sets of 15-20 reps

Day 4: Shoulders and Abs

• Overhead Press: 4 sets of 8-10 reps

• Lateral Raises: 3 sets of 12-15 reps

• Front Raises: 3 sets of 12-15 reps

• Reverse Pec Deck: 3 sets of 10-12 reps

• Plank: 3 sets of 60 seconds

• Hanging Leg Raises: 3 sets of 15 reps

Day 5: Rest or Active Recovery

• Yoga, stretching, or light cardio

Day 6: Full Body (Optional)

• Clean and Press: 4 sets of 6-8 reps

• Pull-Ups: 4 sets to failure

• Front Squats: 4 sets of 8-10 reps

• Bench Press: 4 sets of 8-10 reps

• Farmer’s Carry: 3 sets of 30 seconds

Day 7: Rest

Complete rest to allow muscles to recover and grow.

Final Tips:

• Adjust reps and sets to match your fitness level and goals.

• Focus on proper form to prevent injuries.

• Gradually increase weights for progressive overload.

This split provides balance and recovery for optimal performance and results.