🏃 Workout Infographics

Full Body Split (3x per week)

Schedule:

• Monday: Full Body (Squat, Bench, Row, OHP, Curls)
• Tuesday: Rest
• Wednesday: Full Body (Deadlift, Incline Press, Pull-ups, Lateral Raises)
• Thursday: Rest
• Friday: Full Body (Leg Press, Dips, Rows, Face Pulls)
• Weekend: Rest

Key features:

• Each workout hits all major muscle groups
• Focus on compound movements
• 2-3 exercises per major muscle group
• Workouts last 60-90 minutes
• High frequency (2-3x/week) great for beginners

Upper/Lower Split (4x per week)

Schedule:

• Monday: Upper Body (Chest, Back, Shoulders, Arms)
• Tuesday: Lower Body (Quads, Hamstrings, Glutes, Calves)
• Wednesday: Rest
• Thursday: Upper Body (Different exercises, same muscles)
• Friday: Lower Body (Different exercises, same muscles)
• Weekend: Rest

Key features:

• Each muscle group trained 2x per week (optimal frequency)
• More volume per muscle group than full body
• Upper days: 6-8 exercises, Lower days: 4-6 exercises
• Workouts last 60-75 minutes
• Excellent balance of frequency and volume

Push/Pull/Legs Split (6x per week)

Schedule:

• Monday: Push (Chest, Shoulders, Triceps)
• Tuesday: Pull (Back, Biceps, Rear Delts)
• Wednesday: Legs (Quads, Hamstrings, Glutes, Calves)
• Thursday: Rest
• Friday: Push (repeat with variation)
• Saturday: Pull (repeat with variation)
• Sunday: Legs (repeat with variation)

Key features:

• Each muscle group trained 2x per week
• Logical grouping by movement patterns
• Short, focused workouts (45-60 minutes)
• Minimal muscle overlap between sessions
• Highly efficient for intermediate-advanced lifters

Bro Split (5x per week)

Schedule:

• Monday: Chest
• Tuesday: Back
• Wednesday: Shoulders
• Thursday: Arms (Biceps & Triceps)
• Friday: Legs
• Weekend: Rest

Key features:

• One muscle group per day
• Very high volume per muscle (20-30 sets)
• Each muscle trained only 1x per week (low frequency)
• Short, intense workouts (45-60 minutes)
• Best for advanced lifters with 5+ years experience

Squat Form Checklist

Setup:

• Bar on upper traps (high bar) or rear delts (low bar)
• Feet shoulder-width apart, toes slightly outward (15-30°)
• Chest up, shoulders back, core braced
• Eyes forward or slightly down

Descent:

• Break at hips and knees simultaneously
• Knees track over toes (don't cave inward)
• Descend until thighs parallel or below (ass to grass if mobile)
• Keep chest up, back straight throughout
• Weight on mid-foot to heels (not toes)

Ascent:

• Drive through heels, push floor away
• Keep chest up, don't let hips rise first
• Squeeze glutes at top, fully extend hips and knees
• Don't hyperextend lower back at top

Bench Press Form Checklist

Setup:

• Lie on bench, eyes under bar
• Retract shoulder blades (squeeze them together)
• Arch lower back slightly (natural arch)
• Feet flat on floor, drive through heels
• Grip bar slightly wider than shoulder-width

Descent:

• Unrack bar, position over mid-chest
• Lower bar to mid-chest (nipple line)
• Elbows 45-75° angle from body (not flared 90°)
• Touch chest lightly, don't bounce
• Keep shoulder blades retracted throughout

Ascent:

• Press bar up and slightly back toward rack
• Drive feet into floor, engage legs
• Lock out arms fully at top
• Maintain arch and shoulder blade retraction

Deadlift Form Checklist

Setup:

• Feet hip-width apart, bar over mid-foot
• Grip bar just outside legs (conventional) or wide (sumo)
• Hinge at hips, bend knees until shins touch bar
• Chest up, shoulders over or slightly in front of bar
• Back flat (neutral spine), core braced tight

Pull:

• Take slack out of bar before pulling
• Drive through entire foot, push floor away
• Bar stays close to shins and thighs (scrape legs)
• Hips and shoulders rise at same rate
• Keep back flat, don't round lower back

Lockout:

• Stand fully upright, hips and knees locked
• Squeeze glutes, chest up, shoulders back
• Don't hyperextend or lean back excessively
• Lower bar by hinging hips first, then bending knees

Exercise Selection Hierarchy

Tier 1: Main Compound Lifts (Priority)

• Squat, Deadlift, Bench Press, Overhead Press, Barbell Row
• Perform first in workout when fresh
• Use heavy weight (70-85% 1RM), lower reps (4-8)
• 3-5 sets per exercise

Tier 2: Secondary Compounds

• Romanian Deadlifts, Incline Press, Pull-ups, Dips, Lunges
• Perform after main lifts
• Moderate weight (65-75% 1RM), moderate reps (6-12)
• 3-4 sets per exercise

Tier 3: Isolation/Accessory Work

• Curls, Lateral Raises, Leg Extensions, Cable Flyes, Face Pulls
• Perform at end of workout
• Light-moderate weight (50-70% 1RM), higher reps (10-20)
• 2-3 sets per exercise

Sample Push/Pull/Legs Workout

Push Day (Chest, Shoulders, Triceps):

• Flat Barbell Bench Press: 4 sets × 6-8 reps
• Overhead Press (Standing): 3 sets × 8-10 reps
• Incline Dumbbell Press: 3 sets × 10-12 reps
• Lateral Raises: 3 sets × 12-15 reps
• Tricep Rope Pushdowns: 3 sets × 12-15 reps
• Overhead Tricep Extension: 2 sets × 12-15 reps

Pull Day (Back, Biceps, Rear Delts):

• Conventional Deadlift: 4 sets × 5-6 reps
• Pull-ups or Lat Pulldowns: 3 sets × 8-10 reps
• Barbell Rows: 3 sets × 8-10 reps
• Face Pulls: 3 sets × 15-20 reps
• Barbell Curls: 3 sets × 10-12 reps
• Hammer Curls: 2 sets × 12-15 reps

Leg Day (Quads, Hamstrings, Glutes, Calves):

• Back Squat: 4 sets × 6-8 reps
• Romanian Deadlifts: 3 sets × 8-10 reps
• Leg Press: 3 sets × 10-12 reps
• Walking Lunges: 3 sets × 12 reps per leg
• Leg Curls: 3 sets × 12-15 reps
• Standing Calf Raises: 4 sets × 15-20 reps