Creating the perfect gym routine isn’t about blindly copying someone else’s workout — it’s about building a plan that matches your goals, your schedule, and your body’s needs. Whether you're looking to build muscle, lose fat, or just stay active, having a structured weekly routine is key.
In this post, we’ll walk through how to build a weekly gym plan, what muscle groups to focus on each day, and example exercises to include. Let’s get started.
First: Know Your Goal
Before planning your workout split, ask yourself:
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Do I want to gain muscle (hypertrophy)?
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Am I trying to lose fat?
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Am I working on general fitness or athletic performance?
This guide focuses on a balanced strength and hypertrophy-based routine, ideal for beginners to intermediate lifters. It’s adaptable whether you're training 4, 5, or 6 days per week.
Weekly Gym Split Overview
Here’s a solid 5-day workout split (adjustable to 4 or 6 days based on recovery and time):
| Day | Focus |
|---|---|
| Monday | Chest & Triceps |
| Tuesday | Back & Biceps |
| Wednesday | Legs (Quads, Glutes, Calves) |
| Thursday | Shoulders & Abs |
| Friday | Full Body / Functional or Cardio |
| Saturday | (Optional) Arms & Core or Active Recovery |
| Sunday | Rest / Mobility |
Day-by-Day Breakdown
Monday: Chest & Triceps
Why? A classic push day to build the front of your upper body.
Example Exercises:
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Barbell Bench Press – 4x6–8
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Incline Dumbbell Press – 3x10
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Chest Fly Machine – 3x12–15
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Tricep Dips – 3x10–12
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Overhead Triceps Extension – 3x12
Tuesday: Back & Biceps
Why? Targets pulling muscles, improves posture, and balances upper-body strength.
Example Exercises:
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Pull-Ups or Lat Pulldowns – 4x8–10
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Barbell Row – 3x8–10
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Seated Cable Row – 3x12
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Barbell or Dumbbell Curl – 3x10–12
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Hammer Curl – 3x12
Wednesday: Leg Day
Why? Lower body strength is critical for overall fitness and injury prevention.
Example Exercises:
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Barbell Back Squat – 4x6–8
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Romanian Deadlift – 3x10
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Walking Lunges – 3x12 each leg
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Leg Press – 3x10–12
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Seated Calf Raises – 3x15–20
Thursday: Shoulders & Abs
Why? Strong shoulders enhance upper body aesthetics and core work supports all compound lifts.
Example Exercises:
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Overhead Press – 4x8
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Lateral Raises – 3x12–15
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Rear Delt Flyes – 3x15
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Dumbbell Shrugs – 3x15
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Hanging Leg Raises – 3x12–15
Friday: Full Body or Functional Training
Why? A great day to combine strength, endurance, and mobility — or substitute cardio if needed.
Options:
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Deadlifts – 4x5
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Kettlebell Swings – 3x15
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Sled Push or Farmer’s Carries – 3 rounds
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Burpees or Battle Ropes – 3x30 seconds
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15–30 minutes light cardio (optional)
Saturday (Optional): Arms & Core or Active Recovery
Why? Optional day to either hit arms again or engage in light recovery movement.
Arm Day Example:
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EZ Bar Curl – 3x12
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Skull Crushers – 3x12
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Cable Pushdowns – 3x12
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Planks – 3 rounds x 1 min
Active Recovery Example:
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30-minute walk or light jog
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Mobility drills or yoga
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Foam rolling/stretching
Sunday: Rest and Recovery
Use this day to fully rest, focus on nutrition, and prep for the week ahead. Gentle stretching, foam rolling, or even a massage can help with muscle soreness and improve long-term performance.
XO
Joie