Single Day Workout Splits

Single-day routines are workout plans where there is only one sequence of exercises that target the entire body. This class of splits is typically worked out three days a week. For example, one might work out on Monday, Wednesday, and Friday with single rest days between each workout day and two days off on the weekend. Another schedule would be to workout on Mondays and Thursdays with the rest of the days off.

If you are just starting out it's important to check with a physician. Most physician's recommend exercises three days a week and these split routines meet that basic criteria.

These routines are not meant to be performed for more than six months and are considered to be introductory routines to achieve a very basic level of fitness. As these routines become easier to perform, an individual will start to consider moving on to more advanced routines or multi-day split routines.

Depending on your access to equipment and your strength or cardiovascular goals, you can choose which routine is most suitable.

Three days a week schedule

Weekday	Exercise Day
Monday	Day 1
Tuesday	OFF
Wednesday	Day 1
Thursday	OFF
Friday	Day 1
Saturday	OFF
Sunday	OFF

Two days a week schedule

Weekday	Exercise Day
Monday	Day 1
Tuesday	OFF
Wednesday	OFF
Thursday	Day 1
Friday	OFF
Saturday	OFF
Sunday	OFF

These are beginner introductory routines designed for the novice looking to learn how to become fit.

Gym Log Track comes with six single-day routines pre-configured for you to get started.

Beginner CrossFit (Calisthenics, Home Workout)
Beginner Single Day Machine Split
Beginner Single Day Full Body Dumbbell
Beginner Single Day Full Body Barbell
Basic Cardio
Basic HIIT

Beginner CrossFit (Calisthenics, Home Workout)

This routine consists of five basic calisthenics exercises that do not need any equipment and can be performed anywhere.

Push-Ups
Air Squats
Air Lunges
Crunches
Jumping Jacks

Beginner Single Day Machine Split

This routine consists of five basic weightlifting exercises with machines that workout the chest, back, shoulders, legs and core.

Machine Chest Press
Close Grip Machine Pull Downs
Machine Shoulder Press
Machine Leg Press
Machine Crunches

Beginner Single Day Full Body Dumbbell

This routine consists of a full body workout with five basic compound weightlifting exercises using dumbbells that workout the chest, back, shoulders, legs and core..

Dumbbell Squats
Flat Bench Dumbbell Chest Press
Dumbbell Rows
Dumbbell Military Press
Dumbbell Weighted Sit-ups

Beginner Single Day Full Body Dumbbell Split

Beginner Single Day Full Body Barbell

This routine consists of a full body workout with five basic compound weightlifting exercises using barbells that workout the chest, back, shoulders, legs and core..

Barbell Squats
Flat Bench Barbell Chest Press
Bent Over Shoulder Grip Barbell Rows
Barbell Overhead Press
Barbell Weighted Sit-ups

Beginner Single Day Full Body Barbell Split

Basic Cardio

This routine consists of a basic cardio routine that can be performed on a treadmill.

Warm-up Jog
Treadmill Jog

Basic HIIT

This routine consists of a basic HIIT routine that can be performed on a treadmill.

Warm-up Jog
Interval Sprints