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one day one muscle workout split

One Day, One Muscle Workout Split — great for focusing maximum intensity on a single muscle group each day. This kind of routine is commonly used in bodybuilding to ensure full recovery and growth.

 

One Muscle Per Day Workout Split (7-Day Plan)

DayMuscle Group                             Example Workout
Day 1ChestBench Press, Incline Dumbbell Press, Chest Fly (Cable/Dumbbell), Push-Ups
Day 2BackPull-Ups, Bent Over Rows, Lat Pulldown, Deadlift
Day 3ShouldersOverhead Press, Lateral Raises, Front Raises, Rear Delt Fly
Day 4BicepsBarbell Curl, Dumbbell Curl, Preacher Curl, Hammer Curl
Day 5TricepsSkull Crushers, Tricep Pushdown, Overhead Extension, Dips
Day 6LegsSquats, Leg Press, Lunges, Leg Curl, Calf Raises
Day 7Abs / CoreHanging Leg Raises, Plank, Cable Crunch, Russian Twist

 Tips to Maximize Results

  • Warm-up before every session.

  • 3–4 exercises per muscle, 3–4 sets each.

  • 8–12 reps for hypertrophy (muscle growth).

  • Progressive overload — increase weight or reps weekly.

  • Rest & sleep are crucial — don’t skip them!

  

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