Weekly 7-Day Split Workout Program for Advanced Weight Training

[{"selector":"#anim-06552fca-8159-4da9-aa97-81c629828f85","keyframes":{"opacity":[0,1]},"delay":100,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-87129bda-efeb-428f-9262-2e1246c06cde","keyframes":{"transform":["translate3d(0px, -2063.24754%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4383a540-5ce0-4ea3-a592-b64699dcbd9c","keyframes":{"opacity":[0,1]},"delay":100,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f01e938d-771b-442e-9183-1869e48d9db7","keyframes":{"transform":["translate3d(0px, -2332.47875%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8df8b174-f6f2-41ef-9db7-42eff1f69eaa","keyframes":{"opacity":[0,1]},"delay":100,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3385a358-00ba-4716-af74-b3c0d21554b5","keyframes":{"transform":["translate3d(0px, -149.14245%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Weekly 7-Day Split Workout Program for Advanced Weight Training

Day 1: Chest

[{"selector":"#anim-389206f1-4b0e-49bf-8434-13c48d70ae2a","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-519995bd-c803-47f9-b9a6-fe702e4962f7","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1f68f1b2-6a48-416a-8270-db6a56478d1f","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-107f57c6-6a2a-4c19-874a-88aa0690cd85","keyframes":{"transform":["translate3d(-115.09434%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3bc12dc0-2d27-4d07-9c63-4fa492a41d08","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-072bd0f2-cdc4-48bc-8d41-201596b99b9a","keyframes":{"transform":["translate3d(-115.48388%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] The pectoralis major, a fan-shaped muscle that forms the meaty portion of the chest, and the smaller pectoralis minor, which is located underneath, are the main muscles you should focus on. Learn More Arrow

Day 2: Back and Core

[{"selector":"#anim-d89cd8da-8644-4966-b057-ee9dd4a8b6f9","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e27a65c2-6c1f-4d55-9055-842502112473","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b13c7c3a-4218-4200-b103-f4059eb096ff","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-15f3b176-c210-47fd-9bc6-bc805179d728","keyframes":{"transform":["translate3d(-115.09434%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f3762679-c716-4a0c-8dcd-5dc3d9933e37","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-90cb210d-a51b-4e39-a900-fdc37b581643","keyframes":{"transform":["translate3d(-115.48388%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] The latissimus dorsi and the rhomboids toward the rear of the body are the muscles worked on day two. The erector spinae, pelvic floor muscles, and abdominal muscles will all be strengthened by your core exercises. Learn More Arrow

Day 3: Rest

[{"selector":"#anim-b992b391-2c29-4a92-86a6-2c116cdc72c9","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c4764d34-e596-497b-979c-4b6f1d2cd127","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-72c02b8c-ed3d-4e49-be8a-864bebf2e6c2","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d3cc7f56-d5b5-4ec1-a9be-1a2ee8d01342","keyframes":{"transform":["translate3d(-115.09434%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4c16142a-a7e2-44c8-b7d4-ead90f1fc336","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e9cab491-b1e0-4a61-9bbc-313700f26c68","keyframes":{"transform":["translate3d(-115.48388%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Days of rest are crucial for the body and mind to heal and regenerate. However, a rest day does not need you to lounge around the house. To obtain some exercise without overtaxing your body Learn More Arrow

Day 4: Shoulders and Traps

[{"selector":"#anim-05e83f61-776f-4a34-90b3-7bad23efdb5e","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6fd19ade-60b8-49d8-8200-d06b6574f4d3","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cfc44f72-70d6-4480-96fb-77137622a456","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d2b329b3-d55e-484a-9ca0-02be58320d85","keyframes":{"transform":["translate3d(-115.09434%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ffdb4abe-1c78-4481-bf89-00b65e1fd948","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0e6a71f7-f78a-4fb5-9824-61630999029c","keyframes":{"transform":["translate3d(-115.48388%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] The anterior, posterior, and medial deltoids which are located in the front, back, and top of the shoulder are the deltoids that are targeted nowadays. Learn More Arrow

Day 5: Legs

[{"selector":"#anim-5d4889af-a72c-4137-bcec-10724602007d","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7e523cde-660f-4b4a-a17d-71f020085409","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cea56e78-ea54-432b-94ee-36e3e17e9d27","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-02969404-94bc-4a5f-858d-c39a902447ff","keyframes":{"transform":["translate3d(-115.09434%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-05b46af4-d353-451c-83bd-84d5c2e7e9de","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5c8c5183-c7fa-4e3c-9f5f-fa2f7854814b","keyframes":{"transform":["translate3d(-115.48388%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] You'll work on your quadriceps, hamstrings, gluteal muscles (maximus, minimus, medius), and lower leg today as it's lower body day. Learn More Arrow

Day 6: Arms

[{"selector":"#anim-96fa7d34-fe0c-4cea-b76a-3c6626509060","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5dd5caf1-5022-4c48-b0a1-43762214fb30","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-84d71cd4-f60f-4007-bba5-7dddb52848a8","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3b4dddcf-0ed8-4403-9452-687935570492","keyframes":{"transform":["translate3d(-115.09434%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b3e553b0-9f3a-4937-9862-f5c603a958a2","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-64173326-86b3-4991-834a-0618514ec7b9","keyframes":{"transform":["translate3d(-115.48388%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Arm day is designed to target the biceps and triceps because you've already exercised the muscles in your shoulder area. Learn More Arrow

Day 7: Rest

[{"selector":"#anim-7734f998-05c2-4b16-9f4b-3612926b444f","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8241c7d5-5a71-4a9a-9912-b3e1dbc13c3d","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e0b3ae4c-558e-42f6-83b5-f56316c4ef2c","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0d6ae24f-a389-4996-8223-df3ace8ba791","keyframes":{"transform":["translate3d(-115.09434%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-923c5e09-9ac0-4fdc-afd8-abe047a93843","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2d40171f-7c44-43b0-96da-16663ffc1e70","keyframes":{"transform":["translate3d(-115.48388%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Once more, use this day of rest to promote active recuperation. You may also wish to set up a training notebook to record your progress or utilize this day off to prepare meals for the coming week. Learn More Arrow