7-4-7 Workout Splits

Here are sample 3, 4 and 5-day training splits, each incorporating the 7-4-7 Overload protocol.

3-Day Split
A Chest/ Shoulders/ Triceps 1. 7-4-7 Push Ups x3-4 sets 2. Dumbbell Bench press 4x 6-8 3. 7-4-7 (basic) Dumbbell Shoulder press x3-4 sets 4. Parallel bar dips 2-3x max reps 5a. Dumbbell Skull Crushers 2-3 x10-12 5b. Dumbbell Front raises 2-3 x 10-12 B Legs/ Hips /Abs 1. 7-4-7 Squats x3-5 sets 2. 7-4-7 Step ups x 3-4 sets each leg 3a. Hamstring Curls x 2-3 x10-12 3b. Stability Ball weighted Abs crunch 2-3 x 8-10 4a. Barbell Good mornings 2-3 x 8-10 4b. Hanging Knee Raises 2-3 x max C- Back / Traps / Biceps 1. 7-4-7 Barbell Bent Over Rows x4-5 sets 2. 7-4-7 Lat Pull downs x4-5 sets 3. Single Arm Dumbbell rows 3x 10-12 4a. Dumbbell Biceps Curls 2-3 x 8-10 4b. Dumbbell Rear Delt fly 2-3 x 10-12 4. Gittelson Shrugs 3 x 10-12

4-Day Split
A Back / Traps / Biceps 1. 7-4-7 Barbell Bent Over Rows x4-5 sets 2. 7-4-7 Lat Pull downs x4-5 sets 3. Single Arm Dumbbell rows 3x 10-12 4a. Dumbbell Biceps Curls 2-3 x 8-10 4b. Dumbbell Rear Delt fly 2-3 x 10-12 4. Gittelson Shrugs 3 x 10-12 B Quads / Abs / Calfs 1. 7-4-7 Squats x3-5 sets 2. 7-4-7 Step ups x 3-4 sets each leg

3a. Leg extensions 2-3 x10-12 3b. Stability Ball weighted Abs crunch 2-3 x 8-10 4. Hanging Knee Raises 2-3 x max 5. Calf raises 2x 12-15 C Chest / Shoulders / Triceps 1. 7-4-7 Push Ups x3-4 sets 2. Dumbbell Bench press 4x 6-8 3. 7-4-7 (basic) Dumbbell Shoulder press x3-4 sets 4. Parallel bar dips 2-3x max reps 5a. Dumbbell Skull Crushers 2-3 x10-12 5b. Dumbbell Front raises 2-3 x 10-12 D Hamstrings / Glutes / Abs / Calfs 1. 7-4-7 Deadlifts x3-5 sets 2. Single Leg Dumbbell Deadlifts 2-3 x 10-12 3a. Hamstring Curls x 2-3 x10-12 3b. Stability Ball weighted Abs crunch 2-3 x 8-10 4a. Barbell Hip Thrusts 2-3 x 10-12 4b. Hanging Knee Raises 2-3 x max 5. 7-4-7 (basic) Calf raises

5-Day Split
This split uses the same layout as the 3-day split, just spread out over 5-training days per week. Use it as follows: Week 1 Mon A Tues B Wed C Thurs REST Fri A Sat B Sun REST Week 2 Mon C Tues A Wed B Thurs REST Fri C Sat A Sun REST

How to use the Basic 7-4-7 protocol

There are two ways to gain muscle: Lift heavy (high intensity) or lift a lot (high volume). The 7-4-7 protocols give you both in in the same set! Perform a 7-4-7 set is simple, but not easy! You pick an exercise. Then you perform 7 reps using a weight that you can only get 7 (maybe 8) reps with. Then, you get a heavier weight and perform 4 reps. Finally; you perform another 7 reps using a weight that only allows you to get 7 (maybe 8) quality reps. Watch this video of Coach Robert Taylor talking about how to use the basic 7-4-7 protocol for compound exercises and the difference in weights he recommends to use when doing lower-body 7-4-7 sets vs. what he uses for upper-body training sets.
The Basic 7-4-7 Protocol can be used with any strength exercise!

The beauty of the 7-4-7 protocols is not only its simplicity, but also its versatility. You can use it with any and all strength training exercises from squats and deadlifts, to presses, to rows and isolation moves like biceps curls and shoulder raises. And so on Regardless of what training split best fits you We like to use the 7-4-7 protocols for about 3-5 weeks before changing to another training concept. So, I started blending the 7-4-7 protocols in with other battle-tested overload concepts we were already using, like Mechanical/ Multi-grip sets and Contrast sets. Rest time each set is 2-3 mins.
Mechanical/ Multi-grip 7-4-7 sets

A mechanical or multi-grip set changes the load and muscle activation patterns by manipulating lever arms through changes in body position or simply by changing your grip position. Here are a few examples of our favorite exercises sequences, which use the mechanical and multi-grip 7-4-7 protocol concept!
7-4-7 Lat Pull Downs

Take a wide grip and perform 7 reps using the heaviest weight possible. Rack the bar and increase the weight by approx. 10lbs. Then take an under-hand grip and perform 4 reps. Rack the weight again and decrease the load to approx. 10lbs less then what you used on the first seven reps. Go back to the wide grip position and bang out another 7 reps.
7-4-7 Barbell Bent Over Rows

Take a wide over-hand grip on the barbell and perform 7 reps using the heaviest weight possible. Then, rack the barbell and switch to a close under-hand grip and perform 4 reps

using the same weight load. Re-rack the weight again and decrease the load to approx. 10lbs less then what you used on the first seven reps. Go back to using wide overhand grip position and hit 7 more reps.
7-4-7 Contrast Sets

The following protocols are inspired by the concept of Contrast Training, which is performing a loaded movement (like a squat), then following it with an unload/ explosive equivalent movement (like a squat jump).
7-4-7 Squat Protocol

This protocol begins with Front squats x7, then unloaded Squat Jumps x4 finish with Back squats x7 reps.
7-4-7 Deadlift/RDL Protocol

This protocol begins with Romanian Deadlifts (RDLs) x7, then unloaded Deadlift Jumps x4, then finishes with RDLs x7 reps.
7-4-7 Push Ups Protocol

There are two versions of this protocol. Which one you use depends on your strength level. For strength studs: Perform 7 push-ups with your feet elevated on a bench at least 45lbs (plate or dumbbell) on your upper-back (help by a training buddy). Then, perform 4 explosive bodyweight push-ups with your feet on the. Finally, perform another 7 push-ups with either your feet elevated, or with your feet on the floor with an additional weight on your back. Or, with your feet elevated AND a weight on your back for 7 reps!