Chest
TertiaryShoulders
MY TRAINING
My training.
Owner sign inAbout the SPIT SPLIT
Right now I’m rocking with a 4 day split: chest, back, shoulders, and legs. Each day I hit the main body part, then throw in one exercise for the tertiary muscle listed under each day—3 sets of 20 reps, just to keep the blood going and get some activation and recovery work in.
I throw in rest days whenever I need them. If I feel like I didn’t hit that tertiary muscle enough last time, I’ll hit it a little more this time. That flexibility is what I love about this split.
Current split
Back
TertiaryLegs
Shoulders
TertiaryChest
Legs
TertiaryBack
Workout calendar
CALENDAR / MY WORKOUTS
October 2026
0Shared completed workouts
0Planned workouts
—Last completed this month
Rest dayPlannedNot plannedCompleted
Select a date to choose one or more muscle groups and paste your workout. Blank past days show Rest; blank dates today or later show Not planned.
| Sun | Mon | Tue | Wed | Thu | Fri | Sat |
|---|---|---|---|---|---|---|
Effort points by muscle group
| Muscle group | Last 7 days | Last 30 days |
|---|---|---|
| Chest | 0 pts | 0 pts |
| Back | 0 pts | 0 pts |
| Shoulders | 0 pts | 0 pts |
| Legs | 0 pts | 0 pts |
Recent completed workouts
No completed workouts shared yet.
Planned workouts
No upcoming workouts shared yet.