7 DAY PER WEEK WORKOUT SPLIT

[Deleted member 8908]

Green = TLDR

Workout Split
Push Day
Pull Day
Rinse and repeat
NO REST DAYS!

Muscles take 48-72 hours to recover
Each push day is 48 hours apart
Each pull day is 48 hours apart

ALL exercises = 4 sets

Push Day
Squats/Leg-press + Dumbbell/Barbell Flat/Incline Bench Press
Squats 5-10 reps
Bench press 8-12 reps

Sitting/Standing Overhead Dumbbell/Barbell Press
8-12 reps

Overhead One-Arm Tricep Extension + Cable Lateral Raises
Lateral Raises til failure,
Tricep Extensions 8-12 reps

Pull Day
Pull-ups/Chin-ups or Lat Pulldowns + Deadlifts
Pull-ups/Chin-ups til failure
Lat Pulldowns 8-12 reps
Deadlift 5-10 reps

Barbell Bent Over Rows + Shrugs
Rows 10-15 reps moderate weight,
8-12 reps heavyweight
Shrugs 10-20 reps

Pronated/Twist-Curls + Face pulls (2 sets laying and 2 sets kneeling)
Curls 8-12 reps,
Facepulls 10-15 reps

Time
(assuming each exercise lasts 1-2 minutes and that the rest last 3-5 minutes)

For both Push and Pull Days:

If
0 = Exercise
1 = Rest
01010101
01010101
01010101
Therefore:

Total Exercise Duration: 12-24 minutes
Total Rest Duration: 36-60 minutes
Total Session Duration: 48-84 minutes
Roughly 1 hour to 1 and a half hours

Total time spent in gym per week:
48-84 minutes x 7 days = 336-588 minutes
Roughly 5 and a half - 10 hours

Volume:
(Volume = Sets)
Ideal Volume Per Week:
10 MINIMUM
30 MAX

Total weekly chest/quads/glutes/hamstrings volume:
4 sets (1 day) x 3/4 (push days per week) = 12-16
(28 sets per 2 weeks = 14 sets per week)

Total weekly tricep/(anterior + medial) deltoids volume:
8 sets (1 day) x 3/4 (push days per week) = 24-32
(56 sets per 2 weeks = 28 sets per week)

 

[Deleted member 1660]

no legs?

 

[Deleted member 8908]

no legs?

Squats and deadlift retard

 

[Turanid_Bull]

why no rest days?

i workout 4 or 3 times a week

i think its quite enough

but i also always do full body

 

[Schönling]

No rest days

 

[Deleted member 15669]

no rest days nigga I have muscle soreness that lasts for 2-3 days

 

[buflek]

knew u were roiding. no rest day

 

[BearBoy]

knew u were roiding. no rest day

that doesnt mean you roid you stupid fuck

 

[Milo94]

how is it 12-24min exercise when its 1min per set and 6(exercises)x4(sets each) = 24 min atleast

 

[randomvanish]

6x ppl or nothing. shit system

 

[Deleted member 8908]

This old thread is outdated.
I incorporate drop sets and rest/pause sets now.

 

[buflek]

that doesnt mean you roid you stupid fuck

shut the fuck up you retarded low iq monkey

i literally saw his „6 month transformation“ pictures and as a guy who worked in the fitness scene for years its obvious a guy who has gained delts like that AND works out 7 days a week is roiding

so shut ur incel mouth and don’t ever reply to me again you subhuman spastic

 

[Deleted member 8908]

shut the fuck up you retarded low iq monkey

i literally saw his „6 month transformation“ pictures and as a guy who worked in the fitness scene for years its obvious a guy who has gained delts like that AND works out 7 days a week is roiding

so shut ur incel mouth and don’t ever reply to me again you subhuman spastic

Most aggressive compliment ive ever recieved

 

[BearBoy]

shut the fuck up you retarded low iq monkey

i literally saw his „6 month transformation“ pictures and as a guy who worked in the fitness scene for years its obvious a guy who has gained delts like that AND works out 7 days a week is roiding

so shut ur incel mouth and don’t ever reply to me again you subhuman spastic

Gag on my huge cock you bitch

 

[Ricochet]

Growth happens on rest days and when your sleeping. Only do this if you're on roids. Everyone else take 1-3 rest days every week

 

[Deleted member 8908]

Growth happens on rest days and when your sleeping. Only do this if you're on roids. Everyone else take 1-3 rest days every week

Growth happens when you sleep. your body barely regenerates muscle when you are awake. Same with height/bone: you grow while you sleep.