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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4-day strength- focused workout split to promote glute growth and allows 3 days of rest for ya! ✔️Monday - Lower Body Focus✔️ Hip Thrusts 4x10 (Beginner alternative: Glute Bridges) Reverse Lunges 4x8 per leg (Beginner alternative: Stationary Lunges) Hack Squat 4x10 (Beginner alternative

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4 DAY WORKOUT SPLIT FOR BUSY GIRLS 🏋️

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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Stretches I'm Doing to Achieve a 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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Weekly lower body split ✨

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4 DAY SPLIT FOR BEGINNERS

When you first start working out, its important to start with the basics. Don’t throw yourself into something you’re not ready for. This is the perfect split for someone who is just starting to strength train, and can only workout 4 times a week. I’ll share some exercise examples for each day below

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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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4 days a week workout split 🤍

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Best Split for Muscle Growth & Fat Loss 🍑✨💦

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5 DAY 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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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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“I want to work our 4x a week but I need a split”

#work out 💪 #bodytransformation #Lemon8Diary #workoutroutine

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Weekly Workout Split

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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Workout Split for Leg Growth ✨🍑🤩

5 day workout split for leg growth! I recommend training legs 2-3x a week if you are looking for growth and development, but with training legs so often, you also need to make sure you are giving your body adequate amount of rest in between training sessions, I recommend something like 3 days on

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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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WORKOUT SPLIT ✨

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5 day beginner workout split

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CURRENT WORKOUT SPLIT 🥰

howdy! here’s my current split! i go to the gym 5 days a week currently! I’m aiming for a lean build and i’m open to any suggestions! i’m on a very high protein and fiber diet right now and enjoy every part of my fitness journey. mine is glute focused for sure! - what are some non-negotiables in

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A collage showing four scenes of heavy weight lifting: a woman doing lunges, a woman performing a back exercise, a rack of dumbbells, and a woman squatting with dumbbells, representing '4 days: heavy weight lifting'.

A collage depicting '2 days: cardio & abs' with four scenes: a woman in a plank position, a woman on a treadmill from an overhead view, a woman running on a treadmill, and a row of treadmills in a gym.

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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MY 4 DAY SPLIT WORKOUT

Here is a break down of my 4 day split workout routine ! It breaks down the week! Which gives me a rest day and allows me to enjoy the weekend!! I hope this is able to help someone out :))) #gym #summerbod #bodytransformation #Lemon8Diary #healthylifestyle2024 #summer #foryou #

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✨NEW✨ Workout Split for Juicy Glutes & Fat Loss ❤️‍🔥

I am just wrapping up a 12 week split and am ready for a change for the next 4 weeks until my next group fitness program begins. During this 4 week period I am planning on switching things up a bit from how I was training before (lower body, upper body, full body). ➡️ It’s SO important to stick

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A woman takes a mirror selfie in a gym locker room, showcasing a '3 Day Workout Split FOR THE BUSY GIRLIE' for Monday, Tuesday, and Thursday, with a prompt to 'Swipe for workouts'.

A woman takes a mirror selfie in a gym locker room, displaying 'DAY 1: LEGS & ABS' workout with exercises like lunges, sumo squats, glute bridges, DB deadlifts, Russian twists, and plank holds, with 30 seconds recommended rest.

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Busy girl workout split 🎯

Hey girlies 🫶🏽 I don’t know about y’all but some weeks i just do not have the time or energy to workout 4-5x a week 😅 With mom life & work life, most weeks i can get in a solid 3 days a week! 🤍 So here’s my split that i live by to allow me to maintain my busy schedule without jeopardizin

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MY WORKOUT SPLIT + WHAT EXERCISES I DO

CALLING ALL GYM GIRLIES! These 2 leg days have a) killed my legs, b) made my muscles atrophy more than I’ve ever seen!!! Along with eating good, these are my go-to workouts I do weekly and repeat with only 1 rest day a week (usually)! Wishing you safe + happy lifting (and huge booty gains)

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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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MY GYM SPLIT 🤍✨

🏋️‍♀️ IMPORTANT! - i absolutely HAVE to go into the gym with a routine otherwise i will waste time on different machines and leave feeling like i didn't do enough! with a routine i feel so much more productive and satisfied with my gym days! 👟 this four day split is super easy to follow and

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A person in a gym mirror, showing their glutes, with text overlay '3 DAY WORKOUT SPLIT TO Build your Glutes BEGINNER friendly SWIPE'. Dumbbells are visible in the foreground, indicating a gym setting.

A person performing a squat-like exercise in a gym, with text detailing 'Day 1' exercises: Wide stance goblet squats, Hip abduction, Single leg press, RDLs, Good mornings, and Cable kickbacks, including sets and reps.

A person holding dumbbells in a gym, with text detailing 'Day 2' exercises: Leg curl, Reverse lunges, Glute focused back extension, Bstance RDL, and Step ups, including sets and reps.

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

210 likes

A person in workout attire and headphones stands in a gym bathroom, with text overlaying "Busy Girl Gym Split" and "5-Day Routine Inside," indicating a fitness guide.

A black screen displays the "Day 1: Quads + glutes" workout routine, listing exercises like barbell squats, hip thrusts, goblet squats, leg extensions, walking lunges, and treadmill cardio.

A black screen displays the "Day 2: Back + biceps" workout routine, detailing exercises such as assisted pull-ups, bent-over rows, bicep curls, lat pulldowns, seated rows, back extensions, and treadmill cardio.

Busy Girl Gym Split – 5 Days, Zero Anxiety 🏋🏾‍♀️

You don’t have to overthink your workouts, this simple 5-day gym split will keep you consistent and strong! • Day 1: Glutes + quads🍑 • Day 2: Back + biceps🦋 • Day 3: Rest + recovery🍵 • Day 4: Hams + glutes 🍗 • Day 5: Shoulders, chest + triceps💪🏾 Save this for your next gym week!

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5 days a week workout split

This is my weekly routine that has helped me drop 30+ pounds in 6 months! Monday- CARDIO 30 minutes of cardio (target heart rate range 160-180) Tuesday- ARM DAY 💪🏼 1. 10 minutes of cardio 2. Lateral raises 3 sets of 10 (10/15 lb weights) 3. Shoulder press 3 sets of 10 (10/15 lb weights) 4

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Grow Your Lower Body w/ This Split (Part 1/3) 🍑

Hey y’all! Many of you were asking for videos of the exercises from my 3-day lower body split that went viral, so let’s kick off Day 1: Hamstrings and Glutes. This series is designed to help you build strength and shape your lower body, so make sure you save this post and follow along for the rest

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