Best workout split for your goals and schedule

Set shoulder blades, lower with control, and press over the shoulders.

Avoid: Bouncing the bar or flaring elbows excessively.

Brace the torso and draw the elbow toward the hip.

Avoid: Twisting or shrugging the shoulder.

Brace and press overhead without leaning back.

Avoid: Excessive lower-back arch.

Pull elbows toward the ribs without swinging.

Avoid: Pulling behind the neck or using momentum.

Keep the upper arms still, curl through a controlled range, and lower fully.

Avoid: Swinging the torso or letting elbows drift forward.

Brace the trunk, keep elbows pointing forward, and straighten the arms without flaring.

Avoid: Arching the lower back or moving the upper arms.

Brace, sit between the hips, and drive through the full foot.

Avoid: Knees collapsing inward or losing trunk position.

Push hips back while keeping the load close and spine neutral.

Avoid: Squatting the hinge or rounding the back.

Use a stable stance and lower the back knee under control.

Avoid: Front heel lifting or stance becoming too narrow.

Rise through the big-toe mound, pause at the top, and lower through a full range.

Avoid: Bouncing or rolling onto the outside of the feet.

Brace and maintain a straight line while breathing normally.

Avoid: Hips dropping or breath holding.

Press with wrists stacked over elbows.

Avoid: Overarching or lowering beyond a controlled range.

Brace the torso and draw the elbow toward the hip.

Avoid: Twisting or shrugging the shoulder.

Brace and press overhead without leaning back.

Avoid: Excessive lower-back arch.

Pull elbows toward the ribs without swinging.

Avoid: Pulling behind the neck or using momentum.

Keep the upper arms still, curl through a controlled range, and lower fully.

Avoid: Swinging the torso or letting elbows drift forward.

Brace the trunk, keep elbows pointing forward, and straighten the arms without flaring.

Avoid: Arching the lower back or moving the upper arms.

Hold the load at the chest and keep the torso tall.

Avoid: Heels lifting or rushing the bottom position.

Finish with ribs down and hips fully extended.

Avoid: Overextending the lower back.

Step back and lower under control while keeping the front foot planted.

Avoid: Pushing off the back foot.

Rise through the big-toe mound, pause at the top, and lower through a full range.

Avoid: Bouncing or rolling onto the outside of the feet.

Brace and maintain a straight line while breathing normally.

Avoid: Hips dropping or breath holding.

Hold the load at the chest and keep the torso tall.

Avoid: Heels lifting or rushing the bottom position.

Press with wrists stacked over elbows.

Avoid: Overarching or lowering beyond a controlled range.

Brace the torso and draw the elbow toward the hip.

Avoid: Twisting or shrugging the shoulder.

Push hips back while keeping the load close and spine neutral.

Avoid: Squatting the hinge or rounding the back.

Rise through the big-toe mound, pause at the top, and lower through a full range.

Avoid: Bouncing or rolling onto the outside of the feet.

Brace and maintain a straight line while breathing normally.

Avoid: Hips dropping or breath holding.

Use a stable stance and lower the back knee under control.

Avoid: Front heel lifting or stance becoming too narrow.

Keep a straight line from head to heel and lower the chest with control.

Avoid: Hips sagging or elbows flaring.

Keep ribs down and squeeze shoulder blades together.

Avoid: Leaning back to create momentum.

Finish with ribs down and hips fully extended.

Avoid: Overextending the lower back.

Rise through the big-toe mound, pause at the top, and lower through a full range.

Avoid: Bouncing or rolling onto the outside of the feet.

Brace and maintain a straight line while breathing normally.

Avoid: Hips dropping or breath holding.

Hold the load at the chest and keep the torso tall.

Avoid: Heels lifting or rushing the bottom position.

Press with wrists stacked over elbows.

Avoid: Overarching or lowering beyond a controlled range.

Brace the torso and draw the elbow toward the hip.

Avoid: Twisting or shrugging the shoulder.

Push hips back while keeping the load close and spine neutral.

Avoid: Squatting the hinge or rounding the back.

Rise through the big-toe mound, pause at the top, and lower through a full range.

Avoid: Bouncing or rolling onto the outside of the feet.

Brace and maintain a straight line while breathing normally.

Avoid: Hips dropping or breath holding.

Set shoulder blades, lower with control, and press over the shoulders.

Avoid: Bouncing the bar or flaring elbows excessively.

Brace and press overhead without leaning back.

Avoid: Excessive lower-back arch.

Raise with soft elbows to shoulder height.

Avoid: Swinging or shrugging.

Brace the trunk, keep elbows pointing forward, and straighten the arms without flaring.

Avoid: Arching the lower back or moving the upper arms.

Brace the torso and draw the elbow toward the hip.

Avoid: Twisting or shrugging the shoulder.

Pull elbows toward the ribs without swinging.

Avoid: Pulling behind the neck or using momentum.

Hinge with light weights and open the arms without shrugging or using momentum.

Avoid: Swinging the weights or turning the movement into a row.

Keep the upper arms still, curl through a controlled range, and lower fully.

Avoid: Swinging the torso or letting elbows drift forward.

Brace, sit between the hips, and drive through the full foot.

Avoid: Knees collapsing inward or losing trunk position.

Push hips back while keeping the load close and spine neutral.

Avoid: Squatting the hinge or rounding the back.

Step back and lower under control while keeping the front foot planted.

Avoid: Pushing off the back foot.

Rise through the big-toe mound, pause at the top, and lower through a full range.

Avoid: Bouncing or rolling onto the outside of the feet.

Brace and maintain a straight line while breathing normally.

Avoid: Hips dropping or breath holding.

Press with wrists stacked over elbows.

Avoid: Overarching or lowering beyond a controlled range.

Brace and press overhead without leaning back.

Avoid: Excessive lower-back arch.

Raise with soft elbows to shoulder height.

Avoid: Swinging or shrugging.

Brace the trunk, keep elbows pointing forward, and straighten the arms without flaring.

Avoid: Arching the lower back or moving the upper arms.

Keep ribs down and squeeze shoulder blades together.

Avoid: Leaning back to create momentum.

Pull elbows toward the ribs without swinging.

Avoid: Pulling behind the neck or using momentum.

Hinge with light weights and open the arms without shrugging or using momentum.

Avoid: Swinging the weights or turning the movement into a row.

Keep the upper arms still, curl through a controlled range, and lower fully.

Avoid: Swinging the torso or letting elbows drift forward.

Hold the load at the chest and keep the torso tall.

Avoid: Heels lifting or rushing the bottom position.

Finish with ribs down and hips fully extended.

Avoid: Overextending the lower back.

Step back and lower under control while keeping the front foot planted.

Avoid: Pushing off the back foot.

Rise through the big-toe mound, pause at the top, and lower through a full range.

Avoid: Bouncing or rolling onto the outside of the feet.

Brace and maintain a straight line while breathing normally.

Avoid: Hips dropping or breath holding.