Chest
Tertiary: Shoulders
1 exercise · 3 sets × 20 repsMY SPLIT / FOUR-SESSION ROTATION
Chest. Back. Shoulders. Legs.
Right now I’m rocking with a 4 day split. The flexibility is what I love about it.
Each day I hit the main body part, then throw in one exercise for the tertiary muscle—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.
Back
Tertiary: Legs
1 exercise · 3 sets × 20 repsShoulders
Tertiary: Chest
1 exercise · 3 sets × 20 repsLegs
Tertiary: Back
1 exercise · 3 sets × 20 repsThis shows my session structure. Rest days are flexible, and actual exercise choices, sets, and reps are in my workout log.