Tristyn Lee Shares His Effective 7-Day Workout Routine for Muscle Growth and Fat Loss
# Tristyn Lee Reveals His 7-Day Workout Routine for Muscle Growth and Fitness
In a recent video, Canadian bodybuilder Tristyn Lee detailed his current seven-day workout split that helped him gain 40 pounds of muscle while reducing body fat. He has tested various training splits over the years and believes he has now found a system that works best for him.
### Breakdown of the 7-Day Split
**Day 1: Squat-Focused Leg Day**
Lee starts his week with a routine targeting the quads. This session includes seated leg curls, heavy leg extensions, hack squats, front foot elevated split squats, and calf raises. He emphasizes how seated leg curls help isolate the hamstrings effectively while hack squats have become crucial for his quad development. "This is the movement that built most of my quads over the years," Lee stated.
**Day 2: Vertical Pull Day**
On the second day, he focuses on back development with pull-ups, assisted pull-ups, chest-supported T-bar rows, lateral raises, and bicep exercises. Lee reflects on his earlier training days, noting that he once relied too much on cable exercises rather than mastering bodyweight movements. "My back used to be one of my weakest body parts," he said.
**Day 3: Incline Push Day**
Lee’s push day begins with incline bench presses followed by pec deck flyes, JM presses, deficit push-up supersets, cable lateral raises, and Bayesian curls. He prioritizes controlled repetitions and measurable progress rather than aiming for failure in every set.
**Day 4: Active Recovery and Calisthenics**
Instead of resting completely, Lee commits the fourth day to active recovery, including movements like pull-ups, rope climbs, dips, and leg raises. "This isn’t a max-effort workout," he explained, focusing on improving mobility and shoulder health.
**Day 5: Hinge-Focused Leg Day**
The second leg day emphasizes the posterior chain with stiff-leg deadlifts, leg presses, and pendulum squats. Lee aims to combine hip extension and knee flexion movements to train the hamstrings thoroughly.
**Day 6: Horizontal Pull Day**
This day targets the back with exercises such as barbell rows, chest-supported rows, and traditional lat pulldowns. Lee stresses the importance of maintaining technique rather than using momentum, ensuring each repetition is consistent.
**Day 7: Flat Push Day**
The final day features flat pressing, machine incline presses, cable upright rows, and barbell curls. Lee opts for exercises he can progressively overload while reducing unnecessary warm-up time.
### Key Takeaway: Focus on Basic Movements
Although Lee’s split incorporates bodybuilding, calisthenics, and conditioning, he emphasizes the importance of mastering four main movement patterns: push, pull, squat, and hinge. He points out that while exercise selection can vary, consistent progress is essential. “You don’t need the perfect split,” he said. “You need a good plan that you’re willing to repeat for long enough that it actually gets the chance to work.”
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**About the Author**
Jeremiah Oliva writes about fitness, sports, and active living. He focuses on performance, mindset, and athlete development, covering topics like HYROX and CrossFit®. Outside of writing, he trains in boxing, cycles, and enjoys the outdoors with his children.
