Saturday

triceps 1

incline chest 1

flat chest 2

anterior delt 1

lats 3

forearms 3

lower back

Sunday

side delt 1

wrist 1

upper traps 1

abs 1

calves 1

hamstrings 1

quads 1

monday

lats 1

forearms 2

upper back 1

biceps 1

posterior delt 1

adductors

Tuesday

triceps 3

side delt 2

flat chest 1

incline chest 3

lower chest 1

anterior delt 2

glutes

Wednesday

forearms 1

upper traps 2

deadlift

abs 2

calves 2

hamstrings 2

quads 2

Thursday

triceps 2

lats 2

side delt 3

incline chest 2

flat chest 3

biceps 2

Y raises

upper back 2

wrist 2

posterior delt 2

Friday

Ahmed Salem

Created Feb 28, 2026

Unlocking your ultimate physique starts with a smart training plan. This list breaks down the effectiveness of various exercises, from essential compound lifts like the deadlift and key muscle groups like the lats, glutes, and quads, to targeted isolation work for your biceps, triceps, and even forearms. Discover how to prioritize your training, whether you're focusing on building a powerful upper back, sculpted chest (flat and incline!), or strong lower body. Optimize your gains by understanding which movements deliver the most bang for your buck.

(This description was AI-generated)

By Ahmed Salem

Saturday Tier

triceps 1
incline chest 1
flat chest 2
anterior delt 1
lats 3
forearms 3
lower back

Sunday Tier

side delt 1
wrist 1
upper traps 1
abs 1
calves 1
hamstrings 1
quads 1

monday Tier

lats 1
forearms 2
upper back 1
biceps 1
posterior delt 1
adductors

Tuesday Tier

triceps 3
side delt 2
flat chest 1
incline chest 3
lower chest 1
anterior delt 2
glutes

Wednesday Tier

forearms 1
upper traps 2
deadlift
abs 2
calves 2
hamstrings 2
quads 2

Thursday Tier

triceps 2
lats 2
side delt 3
incline chest 2
flat chest 3
biceps 2
Y raises
upper back 2
wrist 2
posterior delt 2