Weekly · 2 Body Parts a Day
Iron
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Weekly
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This week
Resets every Monday
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Every option rated by how hard it hits the target. Tap 🎬 for form. Swap when equipment's busy.
Each bar = how much of that muscle's weekly volume you've done.
Resets automatically every 7 days.
🔄 How this split works
2 body parts a day
, antagonist paired (push + its opposite)
Every muscle 2×/week
with 2–3 exercises each — never just one
Forearms 2×/week
on Back+Biceps days ·
Calves 2×/week
on Leg days
Repeats weekly
— add weight whenever you hit all reps
🧱 Core — add to any 3 sessions
📌 Daily targets
8,000–10,000 steps/day
3–4 liters water
7–8 hours sleep
Rest: 60–90s isolation · 90–120s heavy compounds
🔑 Equipment key
🏋️ Barbell
🟢 Dumbbell
🔩 Machine
🟦 Cable
🤸 Bodyweight
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Pick another that hits the same muscle