Ash V., M.Ed, CPT

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Week Split

#workout 🏋️ #workout💪 #summerbod #abworkout #abchallenge

2025/3/12 Edited to

Creating an effective workout schedule can be pivotal in achieving your fitness goals. In this week split routine, we outline a balanced approach that focuses on different muscle groups throughout the week. Start your week with an emphasis on arm and back workouts, incorporating a 20-repetition challenge that can boost your strength and endurance levels. On Tuesdays, dedicate your energy to cardio, aiming for a 1-2 mile run or similar intensity activity to help maximize fat loss and improve cardiovascular health. Take a well-deserved rest on Wednesdays to allow your muscles to recover and adapt to the week's stresses. Thursday can be reserved for a session with a personal trainer, focusing on providing guidance and refinement for your technique in strength exercises. Fridays are great for another round of resistance training, targeting core muscles and concluding with another 20-rep challenge to keep up intensity. Saturdays can be flexible; they might involve lifting or cardio, ensuring you finish the week strong. Lastly, Sundays should be a total rest day, as recovery is just as critical as the workout itself. This structured approach ensures that you not only work hard but also allow your body the recovery it needs to thrive.

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if you’re busy AF and can’t hit the gym every day of the week, this 4 day split is perfect!! day 1) glutes day 2) upper body day 3) legs day 4) cardio and abs! I have full workouts posted on my tiktok and if you scroll down my page so check them out for inspo!! #fourdaysplit #4days

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Weekly lower body split ✨

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workout split for leg & glute growth

i’m a wellness competitor, so growing my legs is a MUST. but regardless of that, i love this split to be able to focus on on growing my legs and glutes! i train 5x a week and do a little cardio after each training session. to focus on growing my lower body, i hit legs 3 times a week and upper bo

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Best Split for Muscle Growth & Fat Loss 🍑✨💦

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This is my ideal gym split😌 I continue from the day that I left off if there’s a day I can’t go, so it’s not necessarily a Monday-Saturday schedule 24/7 or in this order (weekly), but I usually am able to go 6 days a week. This is an example so you can (and should) create a workout that you enjoy a

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Glute Building Workout Split | Changed Everything✨

Struggling to see glute growth? This workout split from my Glute Growth program changed everything for me! Day 1️⃣ Glute Focused Strength Hip thrusts, deadlifts, and bulgarian split squats with progressive overload. Day 3️⃣ Glute & Hamstring Isolation Lunges, step ups, reverse hyperextens

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Screenshot and Save!! This is a great workout split for those starting their workout journey. Each week you can advance into a more strenuous routine. Swipe for an example of each exercise!! I hope this helps, XOXO, LC #homeworkout #lemon8challenge #lemon8challenge @Lemon8 F

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inspo for your workout split days 🤸

i split my gym days into push, pull, and leg days with one day a week doing abs and cardio. think of push days as you’re pushing the weight away from you while on pull days you’re pulling the weight towards you. grouping the muscle groups together like this is more efficient in terms of mus

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Busy girl workout split 🎯

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3 days a week workout split

As a single working mother, going to the gym everyday is a challenge. Here’s a 3-day split for full body, you’re targeting arms, legs, booty, and abs 💪🏻 do cardio for some razzle dazzle ✨

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6 Week Fat Loss Workout Guide ✨

This is the 6 week fat loss workout guide so that you can get toned and grow your glutes: 💪 Monday: Glutes and hamstrings Hip-thrusts 4 x 8-12 reps RDL’S 4 x 8-12 reps Deficit reverse lunges 3 x 8-12 reps Leg curls 4 x 10-12 reps Glute med kick backs 4 x 12-15 reps 💪 Tuesday: Uppe

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LEG GROWTH - workout split

If your goal is to grow your lower body- here is a workout split that involves 5 days of training and 2 rest days! While training legs 3 times a week it is CRUCIAL that you prioritize rest and recovery by warming up, stretching, and taking your rest days! Growth also requires good sleep, a nutri

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4 Day Split for BEGINNERS - with workouts 🏋🏽‍♀️💦

My biggest tip for all my beginner gym girlies is to stick to a workout split for at least 4 weeks. Yes, that means doing the same exact workouts every single week. If you stick to the same lifts and do them consistently you WILL see improvement (both how much you can lift and visibly in the mirror

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4 day workout split ✨

Here’s my 4 day workout split! Sometimes I go on Saturday and do a few leg workouts but with lighter weight. If I missed a day during the week I’ll use Saturday as a “makeup” day. #workoutsplitforwomen #workoutsplitideas #workoutsplits #summerbodyinprogress #gymgirltiktok

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My Workout Split! 💪🏽💪🏽💪🏽

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Down 25 lbs in 2 months: workout split.

Wednesdays & Sundays tend to be my 2 rest days of the week I really focus on getting my steps up on rest days. On Sundays I make sure to just hit my fasted cardio in the morning to finish the 6 out of 7 days of cardio :) Yes. I do hit legs 3 times a week because I have to focus on my ti

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THE 4:2:1 WORKOUT SPLIT!

hey yall here is a great weekly workout split I recommend!! If you’re unsure how many times a week to be doing cardio, lifting, and resting, this is a great method to follow. 4 days of heavy strength training, 2 days of cardio and abs, 1 day of rest & recovery repeat weekly!! check

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A workout plan titled 'workout' details a Monday routine including Pilates once a week and cardio after every session. The Monday exercises listed are squats, hip thrusts, RDLs, hyper extension, cable kickbacks, Bulgarian split squats, box step-ups, and good mornings, with specified sets and reps.

A workout plan titled 'Back' outlines a Wednesday 'Core & full body' routine. Exercises include core dumbbell side-to-side, sit-ups with weight, leg raises, plank till failure, shoulder taps, squat with dumbbell press, deadlift into rows, and commanders (up down plank hands to forearms).

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Easy Workout split ✨🏋🏻‍♀️

I wanted to share my work out split with you all! I think it’s very easy and doable. I like working out 5 times a week with one full rest day and one active recovering day. Hopefully this helps anybody who is looking to start working out this year or if you simply need any new workout ideas 🩷

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8-WEEK BOOTY BUILDER WORKOUT PROGRAM🍑

Jumpstart your glute growth in 8 weeks with this 8 week booty builder workout plan.🍑 Wait at least 48-72 hours before doing another glute workout & cycle through these workouts for 8 weeks! Set & rep amounts listed below ⬇️ Workout 1: 1. RDL’s 3 x 8 2. Hip thrusts 3 x 10 3. Step-

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5 day workout split✨✨🫶

if you need a split for 5 days of the week, here you go! there’s so much that i could fit into this, but i didn’t want to overwhelm, so maybe this can become a little series :) the gym should not be a judgmental place. everyone is there for themselves… to get better and be the best version they

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3 day workout split to build your glutes

If you’re trying to build your glutes, then definitely save this for later. The goal would be to train glutes three times a week, but be sure to have a day of rest in between. For example, work glutes on Monday, Wednesday and Friday to give your muscles time to rest and recover. Be sure to stre

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MY CURRENT AT HOME WORKOUT SPLIT DUMBBELL ONLY

Hi guys! I hope you all get some inspo from my workout split as well as my workouts of the week. IF YOU HAVE ANY QUESTIONS FEEL FREE TO COMMENT ❤️ #dumbellonlyworkout #workoutsplit #armworkout #legworkout #mobilityroutine

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A detailed list of exercises for Monday's 'Glutes + Legs + Cardio' workout, including warm-up, specific glute and leg exercises with sets/reps, and a 10-15 minute incline treadmill walk.

My 5-Day Gym Split 🏋🏻‍♀️

My 5-day split (glute focused) + the EXACT workouts I do. Save this for next week + comment ‘SPLIT’ if you want the notes template.🤎 #workoutsplits #gluteroutine #strenghttraining #gymmotivation #beginnerfriendly

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Straightening Summer: 5 Day Hourglass Gym Split

5 days a week - “you” choose the schedule that fits your life. (Not familiar with the moves? YouTube is your bestie for demos! 🎥) This plan is for the women who: ✔️ Want to “build muscle + burn fat” ✔️ Aren’t “total” beginners but need “structure + discipline” ✔️ Are ready to commit to:

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Week of Workouts Hybrid Training 💪🏻🏃🏻‍♀️

My weekly workout split 🤗 Monday - Lower Body Tuesday - Back & Biceps Wednesday - Cardio (45 minute walk + run) Thursday - Chest & Triceps Friday - Lower Body Saturday - Shoulders Sunday - Core & Cardio I’ll usually add in mini walks here and there throughout the week

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My workout split as a college student💌

Staying healthy and working out can be hard to prioritize when there is so much going on. Here are my favorite workouts to do as a college student that are quick, easy, and effective! My favorite is coreblast, which I do twice a week. if your school offers workout classes, I highly recommend it!

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6 Week Work Circuit

My regular work out routine 💪🏽 I created a split for 6 weeks of weight training. You also get some core and light cardio added into the mix. You can also change up the days! I choose to have two days off but not consecutive. #train #training #trainingtips #fitness #Fitness #fitnes

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A gym floor with a person's feet in sneakers, a dumbbell, and a curved barbell. Text overlays read '4 day split!', 'Beginner Friendly', and 'Workout Plan'.

A pink neon sign says 'BE A BADASS' with a workout plan for 'DAY 1 LEG DAY (Quad Focused)' including squats, Bulgarian split squats, leg extensions, cable kickbacks, and calf raises.

An orange neon sign says 'SWEAT OFF THE STRESS' with a workout plan for 'DAY 2 PUSH DAY' including chest press, chest fly, triceps extension, shoulder press, and lateral raises.

4 Day Split | WORKOUT routine 🏋🏽‍♀️

Here’s a plan for anyone is wanting to start working out :) or need a plan to change to a 4 day week instead:) I personally do M T Th F Allowing me to split the week and allowing me enjoy my weekends!!! I believe this is pretty common?? If not I would love to know what days you work out

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My gym split/ routine for strength

Hey Bookie! Had to RUNNNN back here to share my Gym Split with you all! If you can’t work out 5days a week, don’t fret, your split could look like 2 full body days and one day focused on a muscle group you’d really like to grow! Or it could be 1 full body day and 2 days of whatever muscle group

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