Split Visualiser

Build a 1–2 week rotation from movement patterns and see every muscle shaded by how often you train it — so nothing gets left in the grey. Frequency is counted across the whole rotation ÷ weeks (so an alternating L/U/L · U/L/U reads ~1.5×/week each).

Lower / Upper alternating

Rotation length

Week 1

Power clean
Glutes · Hamstrings · Lower back · Traps · Quads ½ · Forearms ½ · Calves ½ · Core ½
3
sets
Back squat
Quads · Glutes ¾ · Adductors ½ · Lower back ½
3
sets
Leg curl
Hamstrings
3
sets
Hip thrust
Glutes · Hamstrings ½
3
sets
Standing calf raise
Calves
3
sets
Hanging leg raise
Core · Forearms ¼
3
sets
Bench press
Chest · Triceps ½ · Front delts ½
3
sets
Overhead press
Front delts · Side delts ½ · Triceps ½ · Traps ¼
3
sets
Lateral raise
Side delts
3
sets
Barbell row
Lats / upper back · Traps ¾ · Rear delts ½ · Biceps ½ · Lower back ½
3
sets
Face pull
Rear delts · Traps ½
3
sets
Biceps curl
Biceps · Forearms ½
3
sets
Triceps extension
Triceps
3
sets
Power clean
Glutes · Hamstrings · Lower back · Traps · Quads ½ · Forearms ½ · Calves ½ · Core ½
3
sets
Back squat
Quads · Glutes ¾ · Adductors ½ · Lower back ½
3
sets
Leg curl
Hamstrings
3
sets
Hip thrust
Glutes · Hamstrings ½
3
sets
Standing calf raise
Calves
3
sets
Hanging leg raise
Core · Forearms ¼
3
sets

Week 2

Bench press
Chest · Triceps ½ · Front delts ½
3
sets
Overhead press
Front delts · Side delts ½ · Triceps ½ · Traps ¼
3
sets
Lateral raise
Side delts
3
sets
Barbell row
Lats / upper back · Traps ¾ · Rear delts ½ · Biceps ½ · Lower back ½
3
sets
Face pull
Rear delts · Traps ½
3
sets
Biceps curl
Biceps · Forearms ½
3
sets
Triceps extension
Triceps
3
sets
Power clean
Glutes · Hamstrings · Lower back · Traps · Quads ½ · Forearms ½ · Calves ½ · Core ½
3
sets
Back squat
Quads · Glutes ¾ · Adductors ½ · Lower back ½
3
sets
Leg curl
Hamstrings
3
sets
Hip thrust
Glutes · Hamstrings ½
3
sets
Standing calf raise
Calves
3
sets
Hanging leg raise
Core · Forearms ¼
3
sets
Bench press
Chest · Triceps ½ · Front delts ½
3
sets
Overhead press
Front delts · Side delts ½ · Triceps ½ · Traps ¼
3
sets
Lateral raise
Side delts
3
sets
Barbell row
Lats / upper back · Traps ¾ · Rear delts ½ · Biceps ½ · Lower back ½
3
sets
Face pull
Rear delts · Traps ½
3
sets
Biceps curl
Biceps · Forearms ½
3
sets
Triceps extension
Triceps
3
sets

Weekly coverage

Target 2×/wk

All groups trained — 14 just under 2×/week.

Chest1.5×4.5 setsFront delts1.5×6.8 setsSide delts1.5×6.8 setsRear delts1.5×6.8 setsTraps1.5×11.3 setsfully utilisedLats / upper back1.5×4.5 setsLower back1.5×9 setsfully utilisedBiceps1.5×6.8 setsTriceps1.5×9 setsfully utilisedCore1.5×6.8 setsQuads1.5×6.8 setsHamstrings1.5×11.3 setsfully utilisedGlutes1.5×12.4 setsfully utilisedCalves1.5×6.8 sets

Tint = primary frequency (faint → solid orange as it approaches target). The setsfigure sums each exercise's working sets × its per-set weights (a 0.5 secondary = half a set each) — so it rises with work the frequency count ignores. Set the working sets per exercise with the ± steppers. A muscle is marked fully utilised once its effective sets reach ~8/week — a defensible ceiling for a natural training heavy (6–8RM), not a hard limit.

Why ~8 sets? — references