Training Split Blueprint
How to use:
Pick the muscles and regions you want to train (use the muscle map below).
Choose 1-2 movements to train each region.
Choose 2-6 training days, then pick a split that lets you train each region 2-3x per week.
Design each workout day: put highest priority regions first, then optimize for gym flow after third or fourth exercise
Allocate volume: start with 4-8 direct weekly sets per region.
Direct sets: count a set only for the region that is the main target. Example: a chest press counts as 1 set for chest, 0 for triceps.
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Step 1: Pick Your Muscles and Regions
Use these regions and joint actions to decide what you want to train. If you are not sure, pick fewer regions and get consistent first.
Upper body: torso
Upper body: shoulders and arms
Lower body
Step 2: Choose Your Movements
For each region you picked, choose 1-2 movements you will run for at least 4-8 weeks. Keep it boring, get stronger, then rotate later.
Step 3: Pick a Split
Train each region 2-3x per week. Pick the split that aligns with how many days you want to train
Step 4: Design Your Training Days
List your top 1-3 priority regions (the ones you want to grow the most).
Put the highest priority region first in the session, and pair it with the movement you want to progress.
After exercise 3-4, choose the remaining exercises based on gym layout and convenience (less walking, less waiting).
More is not always better. If your lifts at the end of your workouts are not progressing, you are doing too many exercises
Step 5: Allocate Volume (Start Low)
Start with 4-8 direct sets per region per week. You can add sets later if you recover well.
Direct sets only: count only the region that is the main target.
If performance drops/stalls, reassess volume.
If you recover well, you can consider adding sets for priority regions
