An upper lower split you run from your Apple Watch

Heavy press

Barbell Bench Press

Chest

The upper-body lift you can load heaviest, so it opens the heavy day.

How to do it

1. Lie with your eyes under the bar and your feet planted flat.
2. Squeeze your shoulder blades back and down so your upper back is tight against the bench.
3. Grip a little wider than shoulder width and unrack with straight arms.
4. Lower the bar to your lower chest with elbows about 45 to 70 degrees from your torso.
5. Press back up and slightly toward your face, finishing over your shoulders.

Cues

• Shoulder blades pinned
• Feet push into the floor
• Touch, then press

Common mistakes

• Bouncing the bar off your chest: lower under control and touch lightly.
• Elbows flared straight out: tuck them slightly to keep your shoulders comfortable.

Swap for: Flat Dumbbell Press, Machine Chest Press, Smith Machine Bench Press

Heavy row

Barbell Row

Upper Back, Lats

Heavy pulling to match the bench press, for the upper back and lats.

How to do it

1. Hold the bar with an overhand grip just outside your thighs.
2. Soften your knees and push your hips back until your torso is about 30 to 45 degrees above the floor.
3. Row the bar to your lower ribs, squeezing your shoulder blades together at the top.
4. Lower to straight arms while keeping the same torso angle.

Cues

• Torso angle locked
• Bar to lower ribs
• Brace before every rep

Common mistakes

• Standing more upright each rep to move more weight: the torso angle on the last rep should match the first.
• Rounding the lower back as the set gets hard: end the set there, or drop the load.

Swap for: Pendlay Row, T-Bar Row, Chest-Supported Row

Overhead press

Barbell Overhead Press

Shoulders

Shoulder and triceps strength overhead, a range the bench press misses.

How to do it

1. Set the bar in a rack at collarbone height and grip it just outside your shoulders, wrists stacked over elbows.
2. Step back, feet hip-width, and brace your abs and glutes so your ribs stay down.
3. Press the bar straight up, moving your head back slightly so the bar clears your chin, then push your head through once it passes your forehead.
4. Finish with the bar over your mid-foot and arms locked, then lower it under control to your upper chest.

Cues

• Ribs down, glutes tight
• Bar close to your face
• Head through at the top

Common mistakes

• Leaning back to finish reps turns it into an incline press. Lower the weight until your torso stays vertical.
• Pressing the bar forward around your face. Pull your chin back and press the bar straight up.

Swap for: Seated Barbell Overhead Press, Smith Machine Shoulder Press, Dumbbell Shoulder Press

Vertical pull

Chin-Up

Lats

It trains the lats and biceps against your bodyweight; add weight when 10 reps are easy.

How to do it

1. Hang from the bar with palms facing you, hands shoulder width.
2. Set your shoulders down and brace your stomach.
3. Pull until your chin clears the bar, elbows close to your body.
4. Lower for about 3 seconds to a full hang.

Cues

• Chest to the bar
• Slow on the way down

Common mistakes

• Craning your neck to get the chin over: pull higher or stop the set.
• Dropping from the top: control the lowering, it counts.

Swap for: Close-Grip Chin-Up, Band-Assisted Pull-Up, Pull-Up

Heavy leg lift

Barbell Back Squat

Quads, Glutes, Adductors

The heaviest lift of the lower days, done first while you're fresh.

How to do it

1. Set the bar in the rack at mid-chest height and step under it so it sits on your upper back, not your neck.
2. Grip just outside your shoulders, stand up to unrack, and take two short steps back.
3. Set your feet about shoulder width, toes turned out slightly, and take a big breath into your belly.
4. Sit down between your heels until your hip crease drops to knee height or a little lower.
5. Drive up through your whole foot, keeping your chest and hips rising together.

Cues

• Knees follow your toes
• Breathe and brace before every rep
• Same depth every rep

Common mistakes

• Cutting depth as the weight goes up: film one set from the side and keep the depth you had at lighter loads.
• Hips shooting up first out of the bottom: lighten the bar and lead with your chest on the way up.

Swap for: Hack Squat, Leg Press, Goblet Squat

Hinge

Romanian Deadlift

Hamstrings, Glutes

It trains the hamstrings and glutes at long lengths, which the squat doesn't.

How to do it

1. Stand tall holding the bar at your hips with an overhand grip just outside your thighs.
2. Soften your knees and keep that bend fixed for the whole set.
3. Push your hips straight back and let the bar slide down your thighs until you feel a strong hamstring stretch, usually just below your knees.
4. Squeeze your glutes to bring your hips forward and stand back up.

Cues

• Hips back, not down
• Bar stays in contact with your legs
• Long spine from head to hips

Common mistakes

• Turning it into a squat by bending your knees more as you lower: keep the knee angle fixed.
• Rounding your back to reach the floor: stop the rep where your hips stop moving back.

Swap for: Dumbbell Romanian Deadlift, Stiff-Leg Deadlift, Good Morning

Calves

Standing Calf Raise

Calves

A few direct sets cover the calves, which squats barely train.

How to do it

1. Stand with the balls of your feet on the edge of the platform and your heels hanging off.
2. Keep your knees straight but not locked.
3. Lower your heels as far as they go and hold the stretch for a moment.
4. Rise as high as you can onto your toes, then lower slowly.

Cues

• Pause in the stretch
• Big toe pushes down
• No bouncing

Common mistakes

• Bouncing out of the bottom: pause for a full second before each rise.
• Short reps with heavy weight: lower the load and use the full range.

Swap for: Seated Calf Raise, Leg Press Calf Raise, Single-Leg Calf Raise

Upper chest

Incline Dumbbell Press

Chest

The incline aims the press at the upper chest, with each arm moving freely.

How to do it

1. Set an adjustable bench to an incline of 30 to 45 degrees.
2. Kick the dumbbells up and start with them over your upper chest.
3. Lower them to the sides of your upper chest, forearms vertical.
4. Press back up over your collarbones.

Cues

• Low incline, not a shoulder press
• Chest up, shoulders down
• Control the bottom

Common mistakes

• Bench set too steep: if it feels like a shoulder press, lower it a notch.
• Stopping short: bring the dumbbells all the way down to chest level.

Swap for: Incline Dumbbell Squeeze Press, Flat Dumbbell Press, Decline Push-Up

Pulldown

Lat Pulldown

Lats

It trains the lats from overhead with a load you can change in seconds.

How to do it

1. Set the thigh pad so your legs are pinned and your feet are flat.
2. Take a grip about one and a half times shoulder width and lean back slightly.
3. Pull the bar to your upper chest by driving your elbows down toward your ribs.
4. Let the bar rise until your arms are straight and you feel your lats stretch, then start the next rep.

Cues

• Shoulders down before the pull
• Elbows to ribs
• Arms fully straight at the top

Common mistakes

• Leaning far back and rowing the bar to your stomach: keep the torso angle fixed and lighten the stack.
• Cutting the top short: let the weight stack nearly touch down so the lats get the full stretch.

Swap for: Neutral-Grip Lat Pulldown, Single-Arm Lat Pulldown, Pull-Up

Cable row

Seated Cable Row

Upper Back, Lats

Mid-back work with steady tension through the whole pull.

How to do it

1. Sit with your feet on the platform, knees slightly bent, and hold the handle with straight arms.
2. Sit up tall so your torso is vertical.
3. Pull the handle to your lower ribs, driving your elbows back past your sides.
4. Let your arms extend slowly until your shoulder blades spread apart, without rocking forward.

Cues

• Sit tall
• Elbows past your ribs
• Chest stays up

Common mistakes

• Rocking your torso back and forth to move the weight. Keep it still and lighten the stack.
• Shrugging your shoulders toward your ears. Keep them down as you pull.

Swap for: Chest-Supported Row, One-Arm Dumbbell Row, Band Bent-Over Row

Side shoulders

Dumbbell Lateral Raise

Shoulders

Presses barely train the side of the shoulder; raises cover it.

How to do it

1. Stand tall with a dumbbell in each hand at your sides, a slight bend in your elbows.
2. Raise your arms out to the sides until they are about level with your shoulders.
3. Lower slowly, taking about two seconds.

Cues

• Lead with the elbows
• Pinky slightly higher than thumb is fine, shrugging is not
• Slow on the way down

Common mistakes

• Swinging the weight up with your hips: go lighter and slower.
• Shrugging toward your ears: keep your shoulders down and away from them.

Swap for: Leaning Dumbbell Lateral Raise, Seated Dumbbell Lateral Raise, Incline Dumbbell Lateral Raise

Biceps

Incline Dumbbell Curl

Biceps

The biceps trained with the arm behind you, a stretch rows don't reach.

How to do it

1. Set the bench to about 45 to 60 degrees and sit back with a dumbbell in each hand.
2. Let your arms hang straight down behind your torso, palms forward.
3. Curl up without letting your elbows come forward.
4. Lower until your arms are fully straight.

Cues

• Arms hang behind you
• Elbows stay still
• Slow through the bottom half

Common mistakes

• Elbows swinging forward to finish reps: lighten the load.
• Sitting up off the pad: keep your back and head on the bench.

Swap for: Dumbbell Curl, Spider Curl, Hammer Curl

Triceps

Cable Triceps Pressdown

Triceps

A simple finisher you can push close to failure.

How to do it

1. Attach a straight bar or rope to the high pulley and grip it with your elbows bent at your sides.
2. Lean forward slightly from the hips and brace.
3. Push the handle down until your arms are fully straight.
4. Let it rise until your forearms pass horizontal, keeping your elbows in place.

Cues

• Elbows glued to your ribs
• Lock out every rep
• Control the way up

Common mistakes

• Letting the elbows drift forward on the way up, which turns it into a press with your chest. Pin them and go lighter.
• Leaning your bodyweight on the bar. Stand tall enough that the arms do the work.

Swap for: Cable Cross Pushdown, Triceps Kickback, Machine Triceps Dip

Volume leg lift

Leg Press

Quads, Glutes

Lots of quad work without loading your back a second time in the week.

How to do it

1. Sit with your back and hips flat against the pad and your feet hip-width in the middle of the platform.
2. Release the safety handles and bend your knees, letting the platform come toward you under control.
3. Stop while your lower back is still flat against the pad.
4. Press through your whole foot until your legs are nearly straight, without snapping your knees locked.

Cues

• Hips stay on the seat
• Knees in line with your toes
• Smooth turnaround at the bottom

Common mistakes

• Going so deep your hips curl off the pad. Set your depth where your lower back stays flat.
• Locking your knees hard at the top. Stop just short of straight.

Swap for: Goblet Squat, Hack Squat, 45-Degree Leg Press

Single-leg squat

Bulgarian Split Squat

Quads, Glutes

Each leg works on its own, so a weaker side can't hide.

How to do it

1. Stand about two steps in front of a bench and rest the top of your back foot on it.
2. Hold a dumbbell in each hand at your sides.
3. Drop your back knee straight toward the floor until the front thigh is about level with it.
4. Push through your front foot to stand back up. Finish every rep on one leg before switching.

Cues

• Back knee straight down
• Lean slightly forward for more glutes, stay tall for more quads
• Front heel stays heavy

Common mistakes

• Standing too close to the bench: if your front heel lifts, step farther out.
• Pushing off the back foot: it is only there for balance.

Swap for: Dumbbell Split Squat, Dumbbell Reverse Lunge, Walking Lunge

Hamstring curl

Seated Leg Curl

Hamstrings

It trains the hamstrings at the knee and is easy to push close to failure.

How to do it

1. Adjust the back pad so your knees line up with the machine's pivot point.
2. Set the leg pad just above your heels and lower the thigh pad onto your legs.
3. Curl your heels down and back as far as they go.
4. Let your legs straighten slowly to the start.

Cues

• Knees on the pivot
• Thigh pad snug
• Slow on the way up

Common mistakes

• Lifting your hips off the seat to finish reps. Tighten the thigh pad and lighten the stack.
• Letting the weight snap back. Take two seconds to straighten your legs.

Swap for: Lying Leg Curl, Dumbbell Romanian Deadlift, Stability Ball Leg Curl

Quads

Leg Extension

Quads

It isolates the quads once the bigger leg lifts are done.

How to do it

1. Line your knee joint up with the machine's pivot and set the pad on your lower shin.
2. Hold the handles and sit tall with your back on the pad.
3. Straighten your legs until your quads are fully squeezed.
4. Lower under control until your knees are bent past 90 degrees, then go again.

Cues

• Squeeze hard at the top
• Three seconds down
• Hips stay in the seat

Common mistakes

• Swinging the weight up with momentum. Pick a load you can lower slowly every rep.
• Short reps near the top. Use the bottom half of the range too; that stretched part does the most work.

Swap for: Single-Leg Leg Extension, Sissy Squat, Heels-Elevated Goblet Squat

Machine press

Machine Chest Press

Chest

A guided press you can push close to failure without a spotter.

How to do it

1. Set the seat so the handles line up with the middle of your chest.
2. Sit with your back flat against the pad and grip the handles.
3. Press forward until your arms are straight without locking your elbows hard.
4. Let the handles come back slowly until you feel a stretch across your chest.

Cues

• Back stays on the pad
• Handles at mid-chest
• Slow on the way back

Common mistakes

• Seat too high, so the handles sit at your neck. Lower it until they line up with mid-chest.
• Letting the stack slam between reps. Stop just before the plates touch.

Swap for: Flat Dumbbell Press, Push-Up, Incline Push-Up

Machine row

Machine Row

Upper Back, Lats

The chest pad holds you in place, so the back does the work.

How to do it

1. Set the seat so the handles line up with the middle of your chest, and sit with your chest against the pad.
2. Reach forward and take the handles with your arms straight.
3. Pull the handles back until your elbows pass your torso, then pinch your shoulder blades for a second.
4. Let the handles travel forward until your arms are straight and your shoulder blades spread apart.

Cues

• Chest stays on the pad
• Squeeze, then release
• Reach forward between reps

Common mistakes

• Leaning back off the pad to finish reps: the pad is there to keep you still, so lighten the stack.
• Pulling with your hands and wrists curled: keep the wrists straight and think about your elbows.

Swap for: Seated Cable Row, Chest-Supported Row, One-Arm Dumbbell Row

Machine overhead press

Machine Shoulder Press

Shoulders

Overhead pressing with a fixed path, set from the pin.

How to do it

1. Set the seat so the handles start at about shoulder height.
2. Sit with your back flat against the pad, feet planted, and grip the handles.
3. Press up until your arms are nearly straight overhead.
4. Lower the handles back to shoulder height under control and press again.

Cues

• Back stays on the pad
• Press up, not forward
• Control the way down

Common mistakes

• Arching hard off the backrest to finish a rep: lighten the stack and keep your ribs down.
• Cutting the rep short at the top: finish each press with your arms almost fully straight.
• Letting the stack rest between reps: stop the handles just above it so your shoulders stay loaded.

Arms

Hammer Curl

Biceps, Forearms

A neutral grip trains the biceps and forearm together.

How to do it

1. Stand with a dumbbell in each hand, palms facing your thighs.
2. Curl one dumbbell up without letting your elbow drift forward.
3. Stop when your forearm is near vertical, lower all the way down, then curl the other arm.

Cues

• Elbows pinned to your sides
• Thumbs up the whole rep
• Straight arms at the bottom

Common mistakes

• Swinging your torso: brace against a wall if you have to.
• Partial reps at the bottom: fully straighten your arm every rep.

Swap for: Alternating Hammer Curl, Dumbbell Curl, Zottman Curl

Dumbbell hinge

Dumbbell Romanian Deadlift

Hamstrings, Glutes

The hamstring and glute hinge, loaded with dumbbells.

How to do it

1. Stand with feet hip-width apart, a dumbbell in each hand in front of your thighs.
2. Unlock your knees, then push your hips back and let the dumbbells slide down your legs.
3. Stop when your hamstrings are tight and your back is about to round, usually just below the knee.
4. Squeeze your glutes to bring your hips forward and stand up.

Cues

• Hips back, not chest down
• Dumbbells shave your legs
• Long spine, neck in line

Common mistakes

• Turning it into a squat: keep the knee bend small and fixed.
• Chasing depth by rounding your back: stop where your hamstrings stop you.

Swap for: Single-Leg RDL, Dumbbell B-Stance RDL, Dumbbell Good Morning

Glutes

Hip Thrust

Glutes

It loads the glutes heavy at their shortest, the position squats and hinges leave out.

How to do it

1. Sit on the floor with the bottom edge of your shoulder blades against a bench and roll a padded barbell into the crease of your hips.
2. Plant your feet about hip width, far enough out that your shins are vertical when your hips are up.
3. Tuck your chin, brace, and drive through your whole foot until your hips are level with your knees and shoulders.
4. Hold the top for a beat, then lower until your hips nearly touch the floor and go again.

Cues

• Chin tucked, eyes forward
• Ribs down at the top
• Push the floor away with your heels

Common mistakes

• Arching your lower back to finish the rep. Stop when your hips line up with your knees and keep your ribs down.
• Feet too close, so your quads take over. Walk them out until your shins are vertical at lockout.

Swap for: Smith Machine Hip Thrust, Dumbbell Hip Thrust, Single-Leg Hip Thrust

Dumbbell press

Flat Dumbbell Press

Chest

Two dumbbells and a bench give you a full chest press at home.

How to do it

1. Sit on the end of a flat bench with the dumbbells on your thighs, then roll back and kick them up to above your chest.
2. Plant your feet and pull your shoulder blades back and down into the bench.
3. Lower the dumbbells to the sides of your chest with elbows about 45 degrees from your body.
4. Press up and slightly in until your arms are straight.

Cues

• Shoulder blades pinned
• Forearms vertical
• Deep stretch, then press

Common mistakes

• Elbows flared straight out: tuck them toward your ribs a little.
• Bouncing out of the bottom: own the stretch for a beat.

Swap for: Dumbbell Floor Press, Dumbbell Hex Press, Push-Up

Dumbbell row

One-Arm Dumbbell Row

Lats, Upper Back

Bracing on the bench lets you row heavier than a two-arm row.

How to do it

1. Put one hand and the same-side knee on a bench, or one hand on a sturdy chair with feet staggered.
2. Let the dumbbell hang straight below your shoulder.
3. Pull your elbow back toward your hip until the dumbbell reaches your side.
4. Lower until your arm is straight and your shoulder blade slides forward. Finish all reps, then switch sides.

Cues

• Elbow to hip
• Let the shoulder stretch at the bottom
• Chest stays square to the floor

Common mistakes

• Twisting your torso to lift more: keep your shoulders level.
• Shrugging the weight up: lead with the elbow, not the shoulder.

Swap for: Dumbbell Lawnmower Row, Dumbbell Bent-Over Row, Incline Dumbbell Row

Dumbbell overhead press

Dumbbell Shoulder Press

Shoulders

It trains the shoulders overhead with the dumbbells you own.

How to do it

1. Sit on a bench or chair with back support, or stand with your stomach braced.
2. Start with the dumbbells at shoulder height, palms forward or slightly turned in.
3. Press up until your arms are straight overhead.
4. Lower back to shoulder height under control.

Cues

• Ribs down
• Press up and slightly back
• Full lockout overhead

Common mistakes

• Leaning far back: brace your stomach and squeeze your glutes.
• Stopping at forehead height: bring them down to your shoulders.

Swap for: Neutral-Grip Dumbbell Shoulder Press, Arnold Press, Pike Push-Up

Biceps

Dumbbell Curl

Biceps

The simplest biceps lift, loaded with whatever pair you have.

How to do it

1. Stand with a dumbbell in each hand, arms straight, palms facing your thighs.
2. Curl both dumbbells, rotating your palms up as they pass your hips.
3. Stop at shoulder height with your elbows still at your sides.
4. Lower slowly, turning the palms back in at the bottom.

Cues

• Palms up early
• Elbows stay at your sides
• Lower slower than you lift

Common mistakes

• Leaning back to lift a pair that is too heavy. Pick the weight you can curl standing tall.
• Stopping before your arms straighten. Finish each rep at the bottom.

Swap for: Hammer Curl, Kettlebell Curl, Incline Dumbbell Curl

Overhead triceps

Seated Dumbbell Overhead Triceps Extension

Triceps

One dumbbell trains the triceps' long head in the stretched position.

How to do it

1. Sit on a chair or bench and hold one dumbbell overhead with both hands under the top plate.
2. Keep your upper arms close to your head.
3. Bend your elbows to lower the weight behind your head as far as is comfortable.
4. Straighten your arms to bring it back overhead.

Cues

• Elbows point forward, not out
• Deep stretch behind the head
• Ribs down, no arch

Common mistakes

• Elbows flaring wide: bring them in, even if it costs reps.
• Arching your lower back: brace your stomach or sit against a backrest.

Swap for: Dumbbell Skullcrusher, Triceps Kickback, Close-Grip Push-Up

Dumbbell squat

Goblet Squat

Quads, Glutes

One dumbbell at the chest keeps you upright and loads the legs well at home.

How to do it

1. Cup the top end of one dumbbell with both hands and hold it against your breastbone.
2. Set your feet a little wider than your hips, toes turned out slightly.
3. Sit straight down between your heels until your elbows brush the inside of your knees, or as deep as you can keep your back flat.
4. Drive the floor away and stand tall without letting the dumbbell drift off your chest.

Cues

• Elbows down, chest up
• Knees follow your toes
• Stand up through the whole foot

Common mistakes

• Letting the dumbbell pull you forward: keep it touching your chest the whole rep.
• Cutting depth as the set gets hard: stop the set when depth goes, that rep does not count.

Swap for: Heels-Elevated Goblet Squat, Dumbbell Front Squat, Dumbbell Split Squat

Lunge

Reverse Lunge

Quads, Glutes

Stepping back keeps your front knee easier to control than a forward lunge.

How to do it

1. Stand tall with your feet hip width apart.
2. Step one foot far back and land on the ball of that foot.
3. Sink until your back knee almost touches the floor, front shin close to vertical.
4. Push through the front heel to stand back up, then finish all reps on that leg.

Cues

• Weight in the front heel
• Lower straight down, not forward
• Slow on the way down

Common mistakes

• Pushing off the back foot: it is there for balance, the front leg does the work.
• Short steps that push the front knee far forward: step back further.

Swap for: Skater Squat, Band Reverse Lunge, Kettlebell Split Squat

Glutes at home

Dumbbell Glute Bridge

Glutes

It loads the glutes at their shortest with a dumbbell across your hips.

How to do it

1. Lie on your back with knees bent, feet flat and hip-width apart, close enough that your fingertips brush your heels.
2. Rest a dumbbell across your hip bones and hold it in place with both hands.
3. Press through your heels to lift your hips until your body is straight from shoulders to knees.
4. Pause for a second, then lower your hips until they almost touch the floor.

Cues

• Drive through your heels
• Ribs down at the top
• Pause and squeeze

Common mistakes

• Arching your lower back to get higher. Stop when your hips line up with your knees and shoulders.
• Pushing through your toes. Keep the pressure in your heels.

Swap for: Dumbbell Hip Thrust, Single-Leg Glute Bridge, Dumbbell Romanian Deadlift

Calves at home

Single-Leg Calf Raise

Calves

One leg at a time makes your bodyweight and a dumbbell enough load.

How to do it

1. Stand on the edge of a step on the ball of one foot, holding a wall or rail lightly.
2. Lower your heel as far as it will go and pause.
3. Rise as high as you can onto the ball of your foot.
4. Lower slowly and repeat, then switch legs.

Cues

• Pause in the stretch
• Up onto your big toe

Common mistakes

• Bouncing out of the bottom: hold the stretch before each rep.
• Pulling yourself up with your hand: use it for balance only.

Swap for: Kettlebell Calf Raise