Just like the title says, I'm looking for the best 7-day programs you guys have run. I'm starting a new cycle soon and really want to focus on packing on some serious size, so I figured it was time to switch things up with a new routine.
Drop your favorite high-frequency splits below - I’m open to whatever works as long as it gets results.
honestly 7 days a week is a grind but if you're set on it, look into a PPL + Arnold split. basically Push/Pull/Legs then Arnold style (Chest/Back, Shoulders/Arms) and a dedicated leg day. its high volume but the pump is unreal - just make sure you're eating enough to keep up!
I ran a "full body" 7 day thing for a month and i was totally cooked lol. if you really want to go every day just make sure you rotate the intensity. like do a heavy day then a "recovery" pump day or you'll just burn out by week 3.
highly recommend checking out some of Jeff Nippard's high frequency stuff. he has some science-based splits that are super solid for hypertrophy. i did his 6-day powerbuilding and just added a "weak point" day on sunday and saw crazy progress on my shoulders.
idk how you guys do 7 days straight without your joints screaming lol. i usually do 5 days and then just go for a long walk or do some light yoga on the "off" days. if i had to pick though i'd just do a standard PPL and just never stop the rotation.
if youre tryna pack on size you gotta try a "bro split" but stretched out. like Chest, Back, Arms, Shoulders, Quads, Hams/Glutes, and then a catch-all day. its a lot of focus on each part - just watch your sleep cuz recovery is where the growth actually happens!
man if u are gonna go a full 7 days u gotta be smart with the volume or you'll burn out by week 3 lol. i loved running a "ppl" split but just rotating it without the rest day- so like push, pull, legs, push, pull, legs, and then a dedicated "weak point" or arm day on sunday. since u are on cycle u can probably handle the extra work but just listen to your joints man
honestly the best 7 day run i ever had was a modified arnold split. chest and back, shoulders and arms, then legs- just keep looping it. it is brutal but the pump is literally insane when u hit chest and back together. just make sure u are eating like a horse or the cycle wont even matter
if i'm going 7 days i usually do a "bro split" but i hit the big muscle groups twice a week and save day 7 for just calves, abs, and some light cardio. it keeps the momentum going without absolutely crushing my cns. 350mg of test makes it way easier to recover but dont get cocky lol rest is still where u grow!
7 days is a lot but if u got the gear to support it i'd say go for a high frequency "push pull" rotation. i did that last winter and my shoulders blew up like crazy. just watch out for your lower back if u are doing heavy rows and squats too close together. stay hydrated bro
i tried a 7 day "full body" once and i almost died lol. i'd stick to the classic ppl but maybe throw in a "fun day" on day 7 where u just do whatever u feel like- usually bicep curls and side laterals for me. if u are starting a new cycle u are gonna feel like a god anyway so just keep the intensity high
man i wish i had the time for 7 days! when i did it back in the day i just ran a standard 5 day split and used the weekend for "active recovery" like heavy bag work or long hikes. if u want pure size though u gotta live in that 8-12 rep range every single day. gl with the cycle man
Honestly if I were you I'd just stick to a 6 day PPL and use that 7th day for a massive "pump session" where you hit arms and calves. On cycle your recovery is going to be through the roof anyway so you can definitely handle the frequency- just make sure you're sleeping like 9 hours a night or you'll eventually hit a wall. Can't wait to see the progress man!
