Choosing Workout Plan

Purpose: Organize your learnings into a concise article that explains split choices, rules-of-thumb, exercise selection, and a weekly plan(for myself).

Quick principles

Target each major muscle group at least twice per week.
Allow around 40+ hours between sessions for the same muscle group (aim for 48 hours when possible).
Breath
Prioritize compound movements (primary + secondary muscles) and use isolation to finish or correct imbalances.
Keep the weight that much so that rep range is in between 8 to 15, not more not less.
Breathe.
Use progressive overload: increase reps or load when you can do the top end of the rep range
Short dynamic warm-up before heavy sets; include movement prep for hips/spine/shoulders.
Sleep, nutrition (adequate protein), and manageable cardio aid recovery.

Which split to pick

There are 2 kinds of popular slit variations:

Push Pull Legs (PPL)
Upper Lower

Push Pull Legs

Push:

Chest, Shoulder, Triceps

Pull:

Back, Biceps

Legs:

Glutes, Quads, Hamstrings, Calves

Upper Lower

Upper:

Chest, Back, Shoulders, Triceps, Biceps

Lower:

Quads, Hamstrings, Calves, Abs, Lower Back

Choose PPL if you prefer body-part focus and more frequent, shorter sessions. Choose Upper/Lower if you prefer fewer sessions with more exercises per workout.

Exercises

Chest

Pressing Movements:

Incline Smith Press
Incline Barbell Press
Flat Smith Press
Flat Barbell Press
Incline Dumbbell Press
Flat Dumbbell Press
Machine Press

Isolation Movements (Flyes):

Pack Deck Fly
Cable Crossover
Flat Dumbbell Fly
Inclined Dumbbell Fly

Back

Rowing Movements:

Chest Supported Dumbbell Row
Chest Supported Machine Row
Barbell Row
Machine Cable Row (also called Seated Cable Row)
Single Hand Dumbbell Row
Bent Over Dumbbell Row (with both hands)

Pulldown Movements:

Wide Grip Pull-ups
Wide Grip Pulldown
Reverse Grip Pull-ups
Reverse Grip Pulldown
Single Hand Pulldown (Neutral or Dumbbell)
Cable Pullover

Upper Back

For the upper trap or middle trap muscles. (2 sets)

Shrugs with barbell
Shrugs with Smith machine
Shrugs with dumbbells
Shrugs with plates

Grip Recommendations

In rowing movements, include one exercise with a pronated grip and one with a neutral grip.
In pulldown movements, try to include one exercise with a pronated grip (overhead) and one with a supinated grip (underhand).

Shoulders

Pressing

Overhead Press (general term)
Smith Press
Shoulder Machine Press
Dumbbell Press

Side Lateral Delt

Cable Side Lateral (one day)
Dumbbell Side Lateral (next day)
The speaker suggests rotating between cable and dumbbell to adjust the resistance profile

Rear Delt Options

Reverse Pack Deck Fly
Bent Over Dumbbell Fly for rear delts
A third unnamed exercise performed by the speaker for a good stretch

Biceps

Dumbbell Curl (alternate or both hands)
Barbell Curl
Concentration Curl
Preacher Curl (also referred to as Bayesian Curl)
Incline Dumbbell Curl

Recommendations:

You should pick one or maximum two exercises from this list per day.
If choosing two exercises, try to include one bilateral movement (e.g., barbell curl performed with both hands) and one unilateral movement (single-hand exercise).

Triceps Exercises

Poly Push Down variations (cable):
- Single-hand cable push down
- Rope push down
- Straight bar push down
Compound option: Bar Dips (also trains chest)
Overhead movement options:
- Dumbbell Overhead Extension
- Cable Overhead Extension (single-hand or both hands)
Skull Crusher variations:
- Dumbbell Skull Crusher
- Barbell Skull Crusher

Lower Body Day One

Hinge Movement:

Stiff Leg Deadlift (Barbell or Dumbell)
Romanian Deadlift (RDL)
Good Morning

Compound Movement (with knee flexion):

Leg Press
Hack Squat
Smith Squat
Pendulum Squat
Front Squat

Isolation Movement:

Leg Extension

Calves:

Seated Calf
Calf faces on Smith
Calf faces on Leg Press
Single Leg Calf Raises (standing normally)

Lower Body Day Two

Hamstrings:

Leg Curl (Lying Leg Curl or Seated Leg Curl)

Unilateral Movement:

Walking Lunges
Bulgarian Split Squat

Compound Movement:

Leg Press
Barbell Squat
Hack Squat
Pendulum Squat
Print Squat

Calves:

Seated Calf Raises

My Workout plan

Exercise	Sets x Reps	Image
Day 1: Lower 1
Deadlift	3 set x 8-12 reps
Sled 45 degrees Leg Press	3 set x 10-15 reps
Lever Leg Extension	3 set x 10-15 reps
Standing Calf Raise	3 set x 10-15 reps

Day 2: Upper 1
Incline Bench Press	3 set x 10-15 reps
Lever Seated Fly	3 set x 10-15 reps
Bar Lateral Pulldown	3 set x 12-15 reps
Straight Back Seated Row	3 set x 10-15 reps
Shrug	2 set x 10-15 reps
Dumbbell Front Raise	3 set x 10-15 reps
Cable One Arm Lateral Raise	3 set x 10-15 reps
Biceps Curl	3 set x 10-15 reps
Standing Triceps Extension	3 set x 10-15 reps

Day 3: Lower 2
Lever Seated Leg Curl	3 set x 10-15 reps
Dumbbell Bulgarian Split Squat	3 set x 10-15 reps
Full Squat	3 set x 8-15 reps
Sled 45° Calf Press	3 set x 10-15 reps

Day 4: Upper 2
Incline Bench Press	3 set x 10-15 reps
Lever Seated Fly	3 set x 10-15 reps
Bar Lateral Pulldown	3 set x 12-15 reps
Straight Back Seated Row	3 set x 10-15 reps
Shrug	2 set x 10-12 reps
Lever Seated Reverse Fly	3 set x 10-15 reps
Lateral Raise	3 set x 8-15 reps
Triceps Pushdown	3 set x 8-15 reps
Preacher Curl	3 set x 10-15 reps
Day 5: Full Body (Optional)
Day 6: Full Body (Optional)
Day 7: Rest