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Weekly Exercise Split 💪🏽

This is my current exercise split that works well for me. I’m hitting every muscle group throughout the week and seeing the results that I want. Below is a more descriptive list of what exercises I do.😊🤍

MONDAY: Glute and Hamstrings

- [ ] 10 minute incline walk

- [ ] Dynamic stretching 10 minutes

- [ ] Two band exercises (clam shells/ squats) 3x10

- [ ] Glute kick backs (Maximus/Medius) 3x10

- [ ] Leg curls (hamstrings) 3x10

- [ ] Forward lunges 3x10

- [ ] Glute bridge 3x10

- [ ] RDLS 3x10

- [ ] 3 ab exercises

TUESDAY: Chest/Triceps/Shoulders

- [ ] 10 minute incline walk

- [ ] 10 minute dynamic stretching

- [ ] Push-ups 3x10

- [ ] Chest Press 3x10 (machine)

- [ ] Seated Dips 3x10 (machine)

- [ ] Shoulder Press 3x10 (machine or dumbbells)

- [ ] Tricep push downs 3x10

- [ ] Overhead press 3x10 (dumbbells)

WEDNESDAY

- [ ] Cardio/Core

- [ ] Stretching

- [ ] Moving my body

THURSDAY: Glutes and Quads

- [ ] 10 minute incline walk/ dynamic stretch

- [ ] 2 resistance band exercises

- [ ] Leg extensions 3x10

- [ ] Glute kickbacks (Max/ Medi)3x10

- [ ] Bulgarian squat 3x10

- [ ] Step ups 3x10

- [ ] Sumo squats 3x10

- [ ] RDLS 3x10

FRIDAY: Back & Biceps

- [ ] 10 minute incline walk/ dynamic stretch

- [ ] Pull ups/ Chin ups 3x5

- [ ] Neutral grip seated row 3x10

- [ ] Pull down 3x10 (machine)

- [ ] Bicep curls 3x10

- [ ] Face pulls 3x10

- [ ] Hammer curls 3x10

- [ ] 3 core variations

SATURDAY : REST DAY

SUNDAY: Full Body/ Plyo

- [ ]15 minute incline walk/ dynamic stretch

- [ ] Box jumps

- [ ] Burpees

- [ ] Frog jumps/ squats jumps

- [ ] Mountain climbers

- [ ] Kettlebell swings

- [ ] Lateral jumps

- [ ] 4 core variations

- [ ] 10 minute cool down

#workoutsplitideas #exercise #gymgirlie #pinterestphotoideas

5/7 Edited to

... Read moreFollowing a well-structured weekly exercise split like this can really transform your fitness journey. From personal experience, dedicating specific days to different muscle groups not only helps in muscle recovery but also prevents workout monotony. On days like Monday and Thursday focusing on glutes, hamstrings, and quads, I found that incorporating resistance band exercises like clam shells and sumo squats helped activate muscles more effectively, leading to noticeable strength and shape improvements. Including cardio and core exercises midweek keeps the routine balanced and supports cardiovascular health. On my Wednesday cardio/core days, mixing stretching with moderate-intensity cardio has been great for flexibility and endurance. I also appreciate the full-body plyometrics on Sunday; exercises like box jumps, burpees, and kettlebell swings are challenging but boost explosive power and calorie burn in one session. Rest days, such as Saturday, are crucial. Listening to your body and allowing muscles to recover prevents injury and supports muscle growth. Dynamic stretching before workouts and a cool-down session afterward, as included here, help reduce soreness and improve mobility. Overall, adapting this weekly split to your fitness level, using machines or free weights for resistance, makes it accessible and effective. Tracking your progress and gradually increasing intensity can help you stay motivated and see the results you want while hitting every major muscle group consistently throughout the week.

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