TCW illustrated field note · 08
A five-day training week
An example schedule to adapt—not a required routine.
The guide, in text
MON · Chest + forearms
Press and fly patterns, then optional grip work. Choose manageable exercises and loads.
TUE · Back + calves
Rows or pulldowns, a hinge if appropriate, then calf work. Keep technique controlled.
WED · Cardio
Choose steady activity or the separate 4 × 4 session if appropriate. Adjust intensity to recovery.
THU · Shoulders + arms
Press or raise patterns, curls and triceps work. Balance volume with earlier sessions.
FRI · Legs + calves
Squat or leg-press patterns, a hinge or curl, then optional calf work.
WEEKEND · Recover
Rest or move easily. Select a few exercises rather than every possible variation. Add repetitions or load gradually as technique and recovery allow. A shorter schedule can also meet your goals.
Sources + context
Source review: September 2026. Illustrations explain concepts; they do not verify products or replace individualized advice.