The Training Ledger — Full Coverage Split
Training Diagnosis · v2

Every muscle,
accounted for.

The volume problem is fixed. This pass closes the coverage gaps — abs, obliques, forearms, traps, and abductors were either missing or getting scraps. Nothing added just to pad the list; every new movement fills a hole the old plan actually had.

32/32
Muscles on the map
3 → 0
Fully missing muscles
+7 lifts
Added to close gaps
10–20 sets
Optimal range / muscle / wk
Muscle Coverage Dashboard

Every muscle this program touches, and how directly. Filter to see what's still riding on indirect work.

Direct working sets Indirect / accessory only
The Corrected Week

Three main days, plus a short finisher block for everything that was quietly falling through the cracks.

Chest & Shoulders

For her: keep the day as-is, just trim shoulder volume a touch.

Shoulder Press → 2 sets

Lateral Raise → 3 sets

Rear Delt Fly → 3 sets

Chest pressing already trains the front delts, so that volume isn't needed twice.

7 exercises · 23 working sets
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Incline Barbell Bench3
Upper chest

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Flat Barbell Bench3
Mid chest

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Machine / Cable Fly3
Mid-lower chest

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Dumbbell Pullovernew — closes a gap2
Serratus + lats

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Dumbbell Shoulder Press3
Front delts

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Lateral Raise4
Side delts

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Rear Delt Fly4
Rear delts

GIFs loop start → finish position. Tap/click one to freeze it.

Lower chest and serratus were only getting indirect work before. Rather than add a fourth pressing angle — which just re-fatigues the same front delts — the pullover was brought back in as a light 2-set finisher: it stretches the lats and pulls the serratus in without touching the shoulder joint under heavy load.

Back, Biceps & Triceps

For her: keep almost everything, just ease off the shrugs.

Face Pull → 2 sets

Shrugs → 2 sets (optional)

Posture, upper-back definition and shoulder shape matter more here than bigger traps.

10 exercises · traps and forearms now direct
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Lat Pulldown3
Lats

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Chest-Supported Row3
Rhomboids, mid traps

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Seated Cable Row3
Mid back

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Single Arm Row3
Lats, teres major

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Barbell Shrugnew — closes a gap3
Upper traps

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Face Pull3
Rear delts, rotator cuff

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Hammer Curl3
Brachialis

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Incline Curl3
Biceps long head

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Overhead Triceps Extension3
Triceps long head

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Rope Pushdown3
Triceps lateral head

GIFs loop start → finish position. Tap/click one to freeze it.

Rows were building the upper traps a little, but never enough to call it "direct." A 3-set shrug at the end of pulling work closes that out properly. Forearms move to the Core+ block instead of here, so this day doesn't grow past ten exercises.

Legs

For her: this is the day to add volume — lower body tolerates more work.

Add Hip Thrusts

Add Bulgarian Split Squats

Keep Romanian Deadlift as-is

Those three together build the glutes especially well.

7 exercises · abductors now direct
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Barbell Squat4
Quads, glutes

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Romanian Deadlift3
Hamstrings, erectors

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Leg Press3
Quads

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Leg Curl3
Hamstrings

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Leg Extension3
Quads

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Cable / Machine Hip Abductionnew — closes a gap2
Abductors, glute medius

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Calf Raise4
Calves

GIFs loop start → finish position. Tap/click one to freeze it.

Squats train the adductors a little as a stabilizer, but glute medius and the abductors were getting nothing direct. Two light sets at the end — this is a "pump" exercise, not a strength one, so it doesn't need to be heavy.

Core & Weak Points

For her: this day is already solid — add two more for stability and posture.

Add Dead Bugs

Add Bird Dogs

Weight & reps, generally: stop each set with 1–3 reps left in the tank (RIR 1–3) rather than chasing a fixed number. Compounds: 6–10 reps. Isolation: 10–15 reps. Lateral raises, rear delts, calves: 12–20 reps.

7 exercises · 10–15 min, tag onto any day
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Hanging Leg Raisenew — was missing entirely3
Lower abs

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Cable Crunchnew — was missing entirely3
Upper abs

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Cable Russian Twistnew — was missing entirely3
Obliques

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Planknew — closes a gap3×45s
Transverse abdominis

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Reverse Barbell Curlnew — closes a gap2
Forearms

GIFs loop start → finish position. Tap/click one to freeze it.

This is the block that used to just say "Abs — is routine workout" with nothing written down. Abs, obliques, and the transverse abdominis were the only muscles with zero direct work anywhere in the split — that's fixed here. Forearms get a proper reverse curl instead of leaning on grip carryover from rows. Do this after any of the three main days, or on its own as a short fourth session.
Weekly Set Ledger
Old plan Corrected plan 10–20 set target zone
Chest18–25 → 9 sets
21
9
Front Delts20+ → 6 sets
20+
6
Back~0 → 15 sets
~0
15
Quads~26 → 10 sets
26
10
Abs / Core0 → 9 sets
0
9
Ground Rules
01

Progress the lift, not the list

The goal is getting stronger on 5–6 movements over months, not seeing how many exercises fit into one session.

02

Coverage before volume

A muscle with zero direct sets doesn't grow no matter how well-recovered it is. Fix the gap before worrying about set counts.

03

Accessories stay accessories

Pullovers, shrugs, and abductor work are 2–3 light sets, not another heavy lift. They close a gap; they don't need to be a workout in themselves.

04

Cap the session at ~75 minutes

Past that, the last few exercises usually generate more fatigue than stimulus.

05

10–20 hard sets per muscle, per week

That's the range most lifters can actually recover from and grow on. More isn't automatically better.

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