{"id":5581,"date":"2022-07-05T20:52:43","date_gmt":"2022-07-05T18:52:43","guid":{"rendered":"https:\/\/www.hevyapp.com\/?p=5581"},"modified":"2026-01-05T10:35:42","modified_gmt":"2026-01-05T09:35:42","slug":"8-day-split-workout-complete-guide","status":"publish","type":"post","link":"https:\/\/www.hevyapp.com\/8-day-split-workout-complete-guide\/","title":{"rendered":"8 Day Split Workout \u2013 The Complete Guide (2026)"},"content":{"rendered":"\n

An 8 day workout split is one where you plan your training in blocks of eight days. Each block represents a mini training cycle, and you can program these in many ways, depending on your goals, schedule, and preferences.<\/p>\n\n\n\n

Instead of looking at the training you must do in a week, you have to look beyond that and plan your sessions in a slightly more extended period. For example, if your first block starts on Monday, it will end on Tuesday the following week. <\/p>\n\n\n\n

Leveraging an 8 day split can be beneficial but also make programming difficult. A notable benefit of an 8 day split is that you get more flexibility to move sessions around and try various approaches (push\/pull\/legs<\/a>, body part routines, etc.). Your training looks different from week to week, but you still cover all the fundamentals necessary for muscle growth and strength gain. As a result, your training becomes more engaging, and you\u2019re at a smaller risk of getting bored or burned out. <\/p>\n\n\n\n\n\n

An issue with 8 day splits is that it can be challenging to program your workouts. Each week\u2019s training looks slightly different, making it tricky to stay on track. You should only program your training in 8 day blocks if you\u2019re reasonably experienced and comfortable writing your programs. Our guide will teach you how to do it and give you some programming ideas.<\/p>\n\n\n\n

A typical 8 day split consists of six workouts and two rest days. For example, you can train three days in a row, take a break, and repeat to complete one cycle.<\/p>\n\n\n\n

The Benefits of the 8 Day Split<\/h2>\n\n\n\n

One of the greatest advantages of an 8 day split is the emphasis on recovery. Programming your training inside seven days can make it challenging to get enough recovery time before each new session.<\/p>\n\n\n\n

An example would be a 6 day split<\/a> where you train six times per week and only get one day to recover before repeating it. <\/p>\n\n\n\n

An 8 day split allows you to spread your training slightly more and give your muscles the time they need to recover. Consider the following 6 day push\/pull\/legs split:<\/p>\n\n\n\n

Monday – Push
Tuesday – Pull
Wednesday – Legs
Thursday – Push
Friday – Pull
Saturday – Legs
Sunday – Off<\/p>\n\n\n\n

The above is by no means a bad split, and it can work great for people looking to gain strength and build muscle. But, as mentioned, you only have one day of recovery (Sunday), which can lead to recovery issues after weeks of running the split. <\/p>\n\n\n\n

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Now, let\u2019s take the same push\/pull\/legs split but put it inside an 8 day cycle:<\/p>\n\n\n\n

Monday – Push
Tuesday – Pull
Wednesday – Legs
Thursday – Off
Friday – Push
Saturday – Pull
Sunday – Legs
Monday – Off<\/p>\n\n\n\n

You now have a day of recovery for each mini-block of three workouts. The extra day gives your body more time to repair the exercise-induced damage and allows you to take a mental break from training. As a result, you\u2019re more likely to enjoy your training, have more time for other activities, and can make better progress in the long run.<\/p>\n\n\n\n

Is the 8 Day Split Workout Safe?<\/h2>\n\n\n\n

Like any other training approach, an 8 day split carries some risk, and you must pay careful attention to your body and how it responds to each session. The advantage of an 8 day split compared to high-frequency approaches like a 7 day program<\/a> is that you have to do fewer consecutive training days, leaving more time for recovery. As such, you\u2019re at a lower risk of running into recovery issues or developing overuse injuries from too much stress on your joints, connective tissues, and muscles.<\/p>\n\n\n\n

Aside from being a safe way to program your training, an 8 day split workout is beneficial for providing your body with the necessary stimulus for growth. Recovery is prioritized better, but you still train hard and accumulate the necessary training volume for muscle growth (1<\/a>). You can also train your muscles more frequently, which appears beneficial for muscle growth and strength gain (2<\/a>, 3<\/a>). Using a workout log<\/a> can help you organize your workouts and rest days. <\/p>\n\n\n