If you want to train one side of the body separately, improve strength imbalance, and build a symmetrical physique, you should try unilateral training.
Unilateral training involves performing exercises using one arm or leg at a time. It allows you to work more on the weaker side, improve your athletic fitness, and helps you build a balanced body.1 The Benefits of Unilateral Training by Pete McCall Health and Fitness Expert (May 2020) – American Council of Exercise (ACE), 2 Michał Krzysztofik, Michał Wilk, Anna Pisz, Dominik Kolinger, Athanasios Tsoukos, Piotr Aschenbrenner, Petr Stastny, Gregory C. Bogdanis. (2022) Effects of Unilateral Conditioning Activity on Acute Performance Enhancement: A Systematic Review. Journal of Sports Science and Medicine (21), 625 – 639. https://doi.org/10.52082/jssm.2022.625
In this article, I’ll share two unilateral workout routines. The first one involves training two muscle groups per day for six days, and the second one is based on a 3x full body workout.
Routine A
- Day 1: Chest & Calves
- Day 2: Back & Hamstrings
- Day 3: Quads & Shoulders
- Day 4: Biceps & Triceps
- Day 5: Chest & Abs
- Day 6: Back & Shoulder
Routine B
- Monday: Full Body Workout
- Wednesday: Full Body Workout
- Friday: Full Body Workout
You can save one of these plans depending on whether you train three or six days weekly.
Program Summary
| Exercises Type | Unilateral Strength Training |
| Routine 1 | Two Body Parts a Day (6x Weekly) |
| Routine 2 | 3x Weekly Full Body Workout |
| Program Goal | Improve Strength Imbalance & Symmetry |
| Duration/Workout | 45-60 minutes |
| Target Gender | Male and Female |
| Difficulty Level | Beginners to Intermediate |
| Program Duration | 6-8 weeks |
Perform more sets or reps on weaker sides.
6x Unilateral Workout Split (Two Muscles/Day)
This 6-day split involves training the chest, back, and shoulder twice and the other muscles once a week.
If you miss your workout, start from where you left.
Day 1 – Chest & Calves
| Exercises | Sets | Reps/Side |
|---|---|---|
| Single-arm Cable Chest Press | 3 | 10-12 |
| One-arm Seated Machine Fly | 3 | 10-12 |
| 1-arm Incline DB Press | 3 | 10-12 |
| Single-leg Standing Calf Raises | 3 | 10-12 |
| Single-leg Seated Calf Raises | 3 | 15-20 |
Day 2 – Back & Hamstrings
| Exercises | Sets | Reps/Side |
|---|---|---|
| Single-arm High Cable Row | 3 | 10-12 |
| One-arm Bent-over Row | 3 | 10-12 |
| One-arm Cable Row | 3 | 10-12 |
| Single-leg Hamstring Curl | 3 | 10-12 |
| 1-leg Romanian Deadlift | 3 | 15-20 |
Day 3 – Quads & Shoulders
| Exercises | Sets | Reps/Side |
|---|---|---|
| Single-leg Extension | 3 | 10-12 |
| Stationary Front Lunges | 3 | 10-12 |
| Unilateral Leg Press | 3 | 10-12 |
| 1-arm Lateral Raises | 3 | 10-12 |
| 1-arm Overhead Press | 3 | 15-20 |
Day 4 – Biceps & Triceps
| Exercises | Sets | Reps/Side |
|---|---|---|
| Single-arm Bayesian Curl | 3 | 10-12 |
| Concentration Curls | 3 | 10-12 |
| One-arm Hammer Curl | 3 | 10-12 |
| Single-arm Overhead Triceps Extension | 3 | 10-12 |
| One-arm Triceps Kickback | 3 | 10-12 |
| Single-arm Crossbody Triceps Extension | 3 | 10-12 |
Day 5 – Chest & Abs
| Exercises | Sets | Reps/Side |
|---|---|---|
| 1-arm Hammer Strength Press | 3 | 12-15 |
| Single-arm Cable Fly | 3 | 12-15 |
| 1-arm Upward Cable Fly | 2 | 12-15 |
| High to Low cable Chop | 3 | 10-12 |
| One-arm Crossbody Cable Crunch | 3 | 15-20 |
Day 6 – Back & Shoulder
| Exercises | Sets | Reps/Side |
|---|---|---|
| Alternating Lat Pulldown | 3 | 12-15 |
| Split Stance One-arm Cable Row | 3 | 12-15 |
| 1-arm Leaning Lateral Raises | 3 | 12-15 |
| Standing Rear Delt Cable Fly | 3 | 12-15 |
| Bent-over Cable Rear Delt Raise | 3 | 12-15 |
3x Weekly Full Body Unilateral Workout Routine
This full-body workout is a time-efficient way to work on your entire body by exercising three times a week only. I follow this program to work on my weaker areas and bring out my best shape.
Monday – Full Body Workout
| Exercises | Sets | Reps/Side |
|---|---|---|
| Single-arm Cable Chest Press | 3 | 12-15 |
| Single-arm Cable Lat Pulldown | 3 | 12-15 |
| 1-arm Cable/DB Lateral Raises | 3 | 12-15 |
| Unilateral Leg Extension | 3 | 15-20 |
| Unilateral Leg Curls | 3 | 15-20 |
| High to Low Cable Wood Chop | 3 | 10-12 |
Wednesday – Full Body Workout
| Exercises | Sets | Reps/Side |
|---|---|---|
| 1-arm DB Overhead Press Press | 3 | 10-12 |
| Single-arm Cable Row | 3 | 12-15 |
| Single-arm Incline DB Chest Press | 3 | 10-12 |
| Bulgarian Split Squats | 3 | 8-10 |
| One-arm Overhead Triceps Extension | 3 | 12-15 |
| Dumbbell Concentration Curls | 3 | 10-12 |
Friday – Full Body Workout
| Exercises | Sets | Reps/Side |
|---|---|---|
| Single-arm Cable Fly | 3 | 10-12 |
| One-arm Bent-over Row | 3 | 10-12 |
| Standing Rear Delt Cable Fly | 3 | 10-12 |
| Single-leg Deadlift | 3 | 6-10 |
| One-leg Standing Calf Raises | 3 | 15-20 |
| Single-arm Bayesian Curl | 3 | 10-12 |
| One-arm Triceps Pushdown | 3 | 12-15 |
Who Should Follow Unilateral Exercise Training?
This program is for general fitness enthusiasts, particularly gym goers, who want to focus more on their weak body parts, improve posture, and muscle symmetry, and correct strength imbalance.
Unilateral training also helps improve balance, minimize the risk of injuries by correcting strength imbalances, and enhance muscle coordination.
Even if you don’t follow a dedicated unilateral exercise program, you can pick some exercises from the above routine and integrate them into your fitness development program to work on specific areas.
Note: If you are a sprinter, jumper, basketball player, etc, I recommend consulting with a professional for a customized training plan to work on achieving your specific fitness goal.
Can You Build Muscle with Unilateral Workout?
Yes, you can build muscle and improve definition with unilateral exercises.
Here’s how unilateral exercises induce hypertrophy besides improving muscle imbalances:
- Unilateral movements help train muscles with a greater range of motion, recruiting more muscle fibers. For example, single-arm cable row stretches your lats effectively and helps build a wider back.
- Focusing on one side at a time elicits decent muscle contraction and improves the mind-muscle connection. These are crucial factors in muscle gain.
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References
- 1The Benefits of Unilateral Training by Pete McCall Health and Fitness Expert (May 2020) – American Council of Exercise (ACE)
- 2Michał Krzysztofik, Michał Wilk, Anna Pisz, Dominik Kolinger, Athanasios Tsoukos, Piotr Aschenbrenner, Petr Stastny, Gregory C. Bogdanis. (2022) Effects of Unilateral Conditioning Activity on Acute Performance Enhancement: A Systematic Review. Journal of Sports Science and Medicine (21), 625 – 639. https://doi.org/10.52082/jssm.2022.625
