Once per week split routines work every muscle group once per week. This gives you 52 muscle building opportunities per year. You can triple the number of muscle building opportunities with a full body workout!


I'm going to give you some options for the once per week split workout routine, but I want you to know that I recommend at least a 4 to 5 day split routine. You get so many more chances to build muscle with other options!


Once per week split routines are better options for very advanced weight lifters. If you aren't advanced, please choose another option. You can find other options by following the links at the bottom of this web page.

3 Day Split Routine Option

A 3 day split routine simply means you will be working your entire body in 3 days out of the 7 days in a week. You will split your muscle groups up into 3 different workouts. This is an example of typical once per week split routines.


Here are some example workout schedules for 3 day split routines...

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Chest Shoulders Triceps	Off	Quadriceps Hamstrings Calves	Off	Back Biceps Forearms	Off	Off

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Chest Back Forearms	Off	Quadriceps Hamstrings Calves	Off	Shoulders Biceps Triceps	Off	Off

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Quadriceps Hamstrings Back	Off	Chest Shoulders Calves	Off	Biceps Triceps Forearms	Off	Off

You can really split the muscle group up however you'd like. The main thing you want to watch for is sore muscle groups affecting the next scheduled workout. For example, very sore shoulders would limit your chest workout. You don't want a sore muscle affecting your next workout.

4 Day Split Routine Option

The 4 day split routine simply means that you're lifting weights on 4 days during the 7 day week. There are many different weight training schedules you can choose for the 4 day split routine...


The 4 day split is another example of typical once per week split routines.

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Lift Weights	Lift Weights	Rest	Lift Weights	Lift Weights	Rest	Rest

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Lift Weights	Lift Weights	Lift Weights	Rest	Lift Weights	Rest	Rest

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Lift Weights	Lift Weights	Rest	Rest	Lift Weights	Lift Weights	Rest

There are many more options. Go with one that fits your weekly schedule the best! You can split the muscle groups up however you'd like, but be sure not to schedule any interfering muscle groups.


It's good to stay slightly sore throughout a muscle building cycle, so you don't want soreness to get in the way of your next workout.

5 Day Split Routine Option

I like the 5 day split routine option the best. If you're only going to work each muscle group once per week, you might as well get some carry over between workouts. For example, the shoulders get worked during chest workouts.


If you do a 5 day split routine, you can choose any 5 days during the week that you'd like. I like to choose Monday through Friday so I can take the weekends off.


Remember, a full body workout is the best option for most weight lifters. Once per week split routines definitely aren't recommended for beginners.

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Chest Forearms	Quads Hamstrings	Calves Shoulders	Back	Biceps Triceps	Rest	Rest

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Quads Hamstrings	Shoulders Triceps	Calves Biceps	Rest	Chest	Back Forearms	Rest

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Back Biceps	Chest Triceps	Calves Forearms	Quadriceps Hamstrings	Shoulders

There are what seems like an unlimited number of options with the 5 day split routine. If you have a weakness in a muscle group, you can choose to work this muscle group twice per week and allow it to catch up to your other muscle groups.


Let's say you have a weakness in your calves. Try this 5 day split routine...

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Calves Chest	Biceps Triceps	Quadriceps Hamstrings	Shoulders Forearms	Calves Back	Rest	Rest

With the above weight training schedule, you work your weak muscle group at the beginning and end of every week! You can substitute any weak muscle group for the calves above. Change the muscle groups around as needed.


As I said, there are an unlimited number of options with once per week split routines. I still recommend the full body workout 3 times per week for most weight lifters because of the huge increase in muscle building opportunities!

Other Weight Training Schedule Pages
	Full Body Workout The full body workout is the best option for most weight lifters. You'll build the most amount of muscle in the shortest time!
	Beginner Workout Schedule The beginner workout schedule should include a full body regimen for extra practice learning the exercises.
	Split Routines Split routines allow you more rest for each muscle group between workouts but fewer muscle building opportunities.
	Upper Lower Body Split Routine The Upper Lower Body Routine works the upper body separately from the lower body each workout.
	4 to 5 Day Split Routine In this split routine, you work each muscle group every four to five days. A simple modification allows you to build more muscle!
	Beginner Weightlifting Schedule Here's the best weight training schedule for the true beginner to weightlifting. Build muscle fast with this schedule.

Go back to Weight Training Schedule from Once Per Week Split Routines