{"id":28349,"date":"2025-03-16T21:28:42","date_gmt":"2025-03-16T21:28:42","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=28349"},"modified":"2025-03-16T21:28:45","modified_gmt":"2025-03-16T21:28:45","slug":"yoga-and-weight-training-split","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/yoga-and-weight-training-split","title":{"rendered":"Yoga and Weight Training: 6-Day Split to Get Strong & Flexible"},"content":{"rendered":"\n

Yoga and weight training are both important for overall fitness development. Yoga helps improve balance and flexibility while weight lifting helps build strength and promotes hypertrophy.1<\/a><\/sup> Woodyard C. Exploring the therapeutic effects of yoga and its ability to increase quality of life<\/a>. Int J Yoga. 2011;4(2):49-54. doi:10.4103\/0973-6131.85485<\/span>, 2<\/a><\/sup>How can strength training build healthier bodies as we age<\/a>? – National Institute of Aging?<\/span>, 3<\/a><\/sup>Westcott WL. Resistance training is medicine: effects of strength training on health<\/a>. Curr Sports Med Rep. 2012 Jul-Aug;11(4):209-16. doi: 10.1249\/JSR.0b013e31825dabb8. PMID: 22777332.<\/span> By combining both, you can develop a more functional and athletic body.<\/p>\n\n\n\n

In this article, I’ll show how to create a workout plan that combines Yoga and weight training.<\/p>\n\n\n\n

I\u2019ll share two programs. One involves performing Yoga and weight training on the same day, and the other is based on the alternate-day method (one day weight training, the next day Yoga).<\/p>\n\n\n\n

Depending on when and how much you train, you can pick one of the programs and start training.<\/p>\n\n\n\n

Strength Training and Yoga on The Same Day<\/strong><\/h2>\n\n\n\n
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This program involves performing Yoga in the morning and weight lifting in the evening.<\/p>\n\n\n\n

Each day, you’ll do a little workout, typically 20 minutes of Yoga and 45 minutes of weight<\/a>.<\/p>\n\n\n\n

This split is simple and suitable for desk job people as they can work on their body more frequently.<\/p>\n\n\n\n

Monday<\/strong><\/h4>\n\n\n\n
Morning<\/th>Evening<\/th><\/tr><\/thead>
Cat-Cow (5-sec each x 4)<\/td>Incline Bench Press (3 x 12)<\/td><\/tr>
Downward Dog (15-sec)<\/td>Overhead Press (3 x 12)<\/td><\/tr>
Knee Hug (15-sec\/side)<\/td>Machine Fly (3 x 15)<\/td><\/tr>
Pigeon Pose (15-sec\/side)<\/td>Lateral Raises (3 x 12)<\/td><\/tr>
Runner\u2019s Lunge (15-sec\/side)<\/td>Triceps Pushdown (3 x 15)<\/td><\/tr>
Perform 3-4 rounds.<\/td>Follow a standard rep-set method.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Tuesday<\/strong><\/h4>\n\n\n\n
Morning<\/th>Evening<\/th><\/tr><\/thead>
Child\u2019s Pose (15-sec)<\/td>Pull-ups (3 x 12)<\/td><\/tr>
Side lunge (10-sec\/side)<\/td>Bent-over Row (3 x 12)<\/td><\/tr>
Pyramid Pose (10-sec\/side)<\/td>Seated Cable Row (3 x 20)<\/td><\/tr>
Dolphin Pose (10-second)<\/td>Single-arm High Cable Row (3 x 20)<\/td><\/tr>
Sphinx pose (10-second)<\/td>Barbell Biceps Curls (3 x 20)<\/td><\/tr>
Perform 3-4 rounds.<\/td>Follow a standard rep-set method.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Wednesday<\/strong><\/h4>\n\n\n\n
Morning<\/th>Evening<\/th><\/tr><\/thead>
Cobra Pose (15-sec\/side)<\/td>Kettlebell Swings (3 x 12)<\/td><\/tr>
World\u2019s Greatest Stretch (15-sec\/side)<\/td>Back Squats (3 x 12)<\/td><\/tr>
Knee to Chest Stretch (10-sec\/side)<\/td>Leg Extensions (3 x 20)<\/td><\/tr>
Seated Bend Forward (15-second)<\/td>Leg Curls (3 x 20)<\/td><\/tr>
Glute Bridge Pose (15-second)<\/td>Cable Crunches (3 x 20)<\/td><\/tr>
Perform 3-4 rounds.<\/td>Follow a standard rep-set method.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Thursday<\/strong><\/h4>\n\n\n\n
Morning<\/th>Evening<\/th><\/tr><\/thead>
Cat-Cow (5-sec each x 4)<\/td>Hammer Strength Press (3 x 12)<\/td><\/tr>
Downward Dog (15-sec)<\/td>Bent-over Cable Fly (3 x 12)<\/td><\/tr>
Knee Hug (15-sec\/side)<\/td>DB Push Press (3 x 20)<\/td><\/tr>
Pigeon Pose (15-sec\/side)<\/td>Upright Row (3 x 20)<\/td><\/tr>
Runner\u2019s Lunge (15-sec\/side)<\/td>Triceps OH Extensions (3 x 20)<\/td><\/tr>
Perform 3-4 rounds.<\/td>Follow a standard rep-set method.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Friday<\/strong><\/h4>\n\n\n\n
Morning<\/th>Evening<\/th><\/tr><\/thead>
Child\u2019s Pose (15-sec)<\/td>Chin-ups (3 x 12)<\/td><\/tr>
Side lunge (10-sec\/side)<\/td>Lat Pulldown (3 x 12)<\/td><\/tr>
Pyramid Pose (10-sec\/side)<\/td>1-arm DB Row (3 x 10\/side)<\/td><\/tr>
Dolphin Pose (10-second)<\/td>Cable Facepull (3 x 15)<\/td><\/tr>
Sphinx pose (10-second)<\/td>Cable Wood Chop (3 x 10\/side)<\/td><\/tr>
Perform 3-4 rounds.<\/td>Follow a standard rep-set method.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Saturday<\/strong><\/h4>\n\n\n\n
Morning<\/th>Evening<\/th><\/tr><\/thead>
Cobra Pose (15-sec\/side)<\/td>DB Romanian Deadlift (3 x 10)<\/td><\/tr>
World\u2019s Greatest Stretch (15-sec\/side)<\/td>Leg Press (3 x 12-15)<\/td><\/tr>
Knee to Chest Stretch (10-sec\/side)<\/td>Bulgarian Split Squat (3 x 8\/side)<\/td><\/tr>
Seated Bend Forward (15-second)<\/td>Hip Thrust (3 x 10)<\/td><\/tr>
Glute Bridge Pose (15-second)<\/td>Cable Crunches (3 x 20)<\/td><\/tr>
Perform 3-4 rounds.<\/td>Follow a standard rep-set method.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Alternating Day Yoga and Weight Training Split<\/strong><\/h2>\n\n\n\n

This involves lifting weights one day and doing Yoga on another, such as strength training on Monday and Yoga on Tuesday.<\/p>\n\n\n\n

I recommend this to morning people who exercise before starting their work.<\/p>\n\n\n\n

But, if you lift weight in the evening<\/a>, that’s okay. You can train at any time of the day and get the same benefits as long as you stay consistent.<\/p>\n\n\n\n

Strength Training<\/h3>\n\n\n\n

I’ve shared three different splits for strength training – full-body, upper-lower, and combined body part split<\/a>.<\/p>\n\n\n\n

Each involves training three times weekly, for example, on Monday, Wednesday, and Saturday. All three of them are effective. You can follow whichever suits you the most.<\/p>\n\n\n\n

Full Body Workout<\/strong><\/h4>\n\n\n\n
Day 1<\/strong><\/h5>\n\n\n\n
Exercises<\/th>Sets x Reps<\/th>Target Muscle<\/th><\/tr><\/thead>
Dumbbell Squats<\/td>4 x 20<\/td>Quads<\/td><\/tr>
Overhead Press<\/td>3 x 12<\/td>Shoulders<\/td><\/tr>
Front Lat Pulldown<\/td>3 x 12<\/td>Back<\/td><\/tr>
Incline Bench Press<\/td>3 x 12<\/td>Chest<\/td><\/tr>
Leg Curls<\/td>3 x 20<\/td>Hamstrings<\/td><\/tr>
Cable Crunches<\/td>3 x 20<\/td>Abdominals<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n
Day 3<\/strong><\/h5>\n\n\n\n
Exercises<\/th>Sets x Reps<\/th>Target Muscle<\/th><\/tr><\/thead>
Reverse Lunges<\/td>3 x 10\/leg<\/td>Legs<\/td><\/tr>
Bent-over Row<\/td>3 x 12<\/td>Back<\/td><\/tr>
Cable Crossover<\/td>3 x 12<\/td>Chest<\/td><\/tr>
Lateral Raises<\/td>3 x 12\/side<\/td>Shoulder<\/td><\/tr>
Standing Calf Raises<\/td>3 x 20<\/td>Calves<\/td><\/tr>
6A Chin-ups<\/td>3 x 10<\/td>Biceps<\/td><\/tr>
6B Bench Dips<\/td>3 x 20<\/td>Triceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Superset chin-ups and bench dips.<\/p>\n\n\n\n

Day 5<\/strong><\/h5>\n\n\n\n
Exercises<\/th>Sets x Reps<\/th>Target Muscle<\/th><\/tr><\/thead>
Leg Press<\/td>3 x 20<\/td>Legs<\/td><\/tr>
Single-arm DB Row<\/td>3 x 12\/side<\/td>Back<\/td><\/tr>
Bar Dips<\/td>3 x 10-15<\/td>Chest<\/td><\/tr>
Reverse Pec Deck Fly<\/td>3 x 12\/side<\/td>Shoulder<\/td><\/tr>
Hip Thrust<\/td>3 x 12<\/td>Glutes<\/td><\/tr>
6A Concentration Curls<\/td>3 x 10<\/td>Biceps<\/td><\/tr>
6B High to Low Cable Chop<\/td>3 x 10\/side<\/td>Obliques<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Superset concentration curls and cable oblique chop.<\/p>\n\n\n\n

Upper Lower Split<\/strong><\/h4>\n\n\n\n
Day 1 – Upper Body<\/strong><\/h5>\n\n\n\n
Exercise<\/th>Sets x Reps<\/th>Target Muscles<\/th><\/tr><\/thead>
Incline Bench press<\/td>3 x 12<\/td>Chest<\/td><\/tr>
Machine\/Cable Chest Fly<\/td>3 x 15<\/td>Chest<\/td><\/tr>
Lateral Raises<\/td>3 x 15<\/td>Shoulders<\/td><\/tr>
Rope Pushdown<\/td>3 x 20<\/td>Triceps<\/td><\/tr>
Barbell Curls<\/td>3 x 20<\/td>Biceps<\/td><\/tr>
Cable Crunches<\/td>3 x 20<\/td>Abdominals<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n
Day 3 – Lower Body<\/strong><\/h5>\n\n\n\n
Exercise<\/th>Sets x Reps<\/th>Target Muscles<\/th><\/tr><\/thead>
Front Squat<\/a><\/td>3 x 20<\/td>Quads<\/td><\/tr>
Leg Press<\/td>3 x 20<\/td>Quads<\/td><\/tr>
Front Lunges<\/a><\/td>3 x 10\/side<\/td>Quads & Glute<\/td><\/tr>
Leg Curls<\/td>3 x 20<\/td>Hamstrings<\/td><\/tr>
Calf Raises<\/td>3 x 20<\/td>Calves<\/td><\/tr>
Cable Pull Through<\/td>3 x 12<\/td>Glute & Ham<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n
Day 5 – Upper Body<\/strong><\/h5>\n\n\n\n
Exercise<\/th>Sets x Reps<\/th>Target Muscles<\/th><\/tr><\/thead>
Overhead Press<\/td>3 x 12-15<\/td>Shoulder<\/td><\/tr>
Front Lat Pulldown<\/td>3 x 12-15<\/td>Back<\/td><\/tr>
Seated Cable Rowing<\/a><\/td>3 x 12-15<\/td>Back<\/td><\/tr>
Reverse Pec Fly<\/td>3 x 12-15<\/td>Shoulder<\/td><\/tr>
Bar Dips<\/td>3 x 10-15<\/td>Chest & Tris<\/td><\/tr>
Hammer Curls<\/td>3 x 12-15<\/td>Biceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Combined Body Part Split<\/strong><\/h4>\n\n\n\n
Day 1 – Chest, Triceps, and Calves<\/strong><\/h5>\n\n\n\n
Workout<\/th>Sets<\/th>Reps<\/th><\/tr><\/thead>
Flat Bench\/Machine Press<\/td>4<\/td>12, 10, 8, 8<\/td><\/tr>
Incline DB Bench Press<\/td>3<\/td>12, 10, 8<\/td><\/tr>
Machine Chest Fly<\/td>3<\/td>12, 10, 10<\/td><\/tr>
Triceps Rope Pushdown<\/td>3<\/td>12, 10, 10<\/td><\/tr>
<\/a>1-arm Triceps Extension<\/td>3<\/td>10\/arm<\/td><\/tr>
Standing Calf Raises<\/td>3<\/td>15, 15, 15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n
Day 3 – Back, Biceps, and Hamstrings<\/strong><\/h5>\n\n\n\n
Workout<\/th>Sets<\/th>Reps<\/th><\/tr><\/thead>
Lat Pulldown<\/td>4<\/td>12, 10, 10, 8<\/td><\/tr>
Bent-over Barbell Row<\/td>3<\/td>12, 10, 8<\/td><\/tr>
Seated Cable Rowing<\/td>3<\/td>12, 10, 8<\/td><\/tr>
Barbell Biceps Curl<\/a><\/td>3<\/td>12, 10, 10<\/td><\/tr>
Concentration Curl<\/td>3<\/td>12, 10, 10<\/td><\/tr>
Romanian Deadlift<\/a><\/td>3<\/td>10, 8, 6<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n
Day 5 – Quads, Shoulder, and Glutes<\/strong><\/h5>\n\n\n\n
Exercises<\/th>Sets<\/th>Reps<\/th><\/tr><\/thead>
Back Squat<\/td>3<\/td>15-20<\/td><\/tr>
Machine Leg Press<\/td>3<\/td>15-20<\/td><\/tr>
Leg Extensions<\/td>3<\/td>15-20<\/td><\/tr>
Overhead Press<\/td>3<\/td>12-15<\/td><\/tr>
Lateral Raises<\/td>3<\/td>12-15<\/td><\/tr>
Reverse Fly<\/td>3<\/td>12-15<\/td><\/tr>
Hip Thrust<\/a><\/td>3<\/td>10-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Yoga Workout<\/h3>\n\n\n\n

Perform this Yoga workout day after the strength training.<\/p>\n\n\n\n

Day 1<\/strong><\/h4>\n\n\n\n

Number of rounds<\/strong>: Beginner – 2, Intermediate – 3, and Advanced – 4.<\/p>\n\n\n\n

Exercise<\/th>Hold Time<\/th><\/tr><\/thead>
Child\u2019s Pose<\/td>15-second<\/td><\/tr>
Downward-Facing Dog<\/td>15-second<\/td><\/tr>
Cobra Pose<\/td>15-second<\/td><\/tr>
Seated Heart-Opener<\/a><\/td>15-second<\/td><\/tr>
World’s Greatest Stretch<\/td>15-sec\/side<\/td><\/tr>
Knee to Chest Stretch<\/td>10-sec\/side<\/td><\/tr>
Seated Bend Forward<\/td>15-second<\/td><\/tr>
Locust Pose<\/a><\/td>10-second<\/td><\/tr>
Glute Bridge Pose<\/td>15-second<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 3<\/strong><\/h4>\n\n\n\n

Number of rounds<\/strong>: Beginner – 2, Intermediate – 3, and Advanced – 4.<\/p>\n\n\n\n

Exercise<\/th>Hold Time<\/th><\/tr><\/thead>
Upward Facing Dog<\/td>5-sec each x 5<\/td><\/tr>
Camel Pose<\/a><\/td>10-second<\/td><\/tr>
Chair Pose<\/td>10-second<\/td><\/tr>
Warrior Pose II<\/td>15-sec\/side<\/td><\/tr>
Side Plank<\/td>15-sec\/side<\/td><\/tr>
Crescent Lunge<\/td>15-sec\/side<\/td><\/tr>
Triangle Pose<\/td>15-sec\/side<\/td><\/tr>
Standing Bird Dog<\/td>10-sec\/side<\/td><\/tr>
Extended Plank<\/td>30-45 seconds<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 5<\/strong><\/h4>\n\n\n\n

Number of rounds<\/strong>: Beginner – 2, Intermediate – 3, and Advanced – 4.<\/p>\n\n\n\n

Exercise<\/th>Hold Time<\/th><\/tr><\/thead>
Sphinx Pose<\/td>10-second<\/td><\/tr>
Cat-Cow<\/td>5-sec each x 5<\/td><\/tr>
Standing Forward Bend<\/td>10-second<\/td><\/tr>
Side lunge<\/td>15-sec\/side<\/td><\/tr>
Knee Hug<\/td>10-second<\/td><\/tr>
Pigeon Pose<\/a><\/td>15-sec\/side<\/td><\/tr>
Pyramid Pose<\/a><\/td>15-sec\/side<\/td><\/tr>
Runner\u2019s Lunge<\/td>15-sec\/side<\/td><\/tr>
Dolphin Pose<\/a><\/td>10-second<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Frequently Asked Questions (FAQs)<\/strong><\/h2>\n\n\n
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Can you do both weight training and Yoga?<\/h4>\n
\n\n

Yes, you can do yoga and weight training in alternate sessions on the same or different day.<\/p>\n

If you want to perform both in the same session, you can do so by doing yoga after strength training.<\/p>\n

Yoga\u2019s focus on stretching and breathing can help recover your muscles faster after intense weight training sessions.<\/p>\n\n<\/div>\n<\/div>\n

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What’s the best time to do Yoga & Strength Training?<\/h4>\n
\n\n

If you perform yoga and weight training on the same day, do yoga in the morning and weight training in the late afternoon or evening.<\/p>\n

But if you are like me who train in the morning six days a week, you can alternate strength and yoga training. For example, weight training on Mon, Wed, and Fri and yoga on Tue, Thu, and Sat.<\/p>\n\n<\/div>\n<\/div>\n

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Will Yoga interfere with my muscle gains from weight training?<\/h4>\n
\n\n

No, as long as you manage to keep lifting weight and eat the required macros. Yoga doesn\u2019t break down muscle like excessive cardio might. Pair your training with a high protein diet, you’re good.<\/p>\n\n<\/div>\n<\/div>\n

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Can combining weight and Yoga help with injuries?<\/h4>\n
\n\n

Yes, they can reduce injury risk. Weight training strengthens muscles and joints, while Yoga improves alignment and flexibility, addressing imbalances that often lead to strains or sprains.<\/p>\n\n<\/div>\n<\/div>\n

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I train 4x weekly. How do I follow this program?<\/h4>\n
\n\n

It doesn’t matter whether you train 3, 4, 5, or 6 days a week. Just start from day 1, take a day off if you want to, then begin from where you’ve left. You don’t have to complete it in a week but I want you to stay consistent if you want results.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n

Download The Yoga & Weight Training Plan PDF<\/strong><\/h2>\n\n\n\n
Strength Training and Yoga Plan<\/a>Download<\/a><\/div>\n\n\n\n

<\/p>\n

References<\/h3>