TCW illustrated field note · 09
Three strength days, room to recover
A sample week with cardio between resistance sessions.
The guide, in text
MON · Chest + biceps
Press and fly patterns with optional curls. Choose a few exercises that suit your experience.
TUE · Cardio
Comfortable walking, cycling or an elliptical session. Keep effort appropriate to your fitness.
WED · Back + triceps
Rows or pulldowns, a suitable hinge and optional triceps work.
THU · Cardio
Another manageable aerobic session. Easier movement may fit better when you are sore or tired.
FRI · Legs + shoulders
Squat or leg-press patterns, a hinge or curl, and a press or raise. Adapt volume to your recovery.
WEEKEND · Rest + reset
Recover and plan the next week. Warm up, move with control and progress gradually. This split is one option; full-body sessions can distribute major-muscle work across multiple days.
Sources + context
Source review: September 2026. Illustrations explain concepts; they do not verify products or replace individualized advice.