5-day option — Chest · Back · Shoulders · Legs · Arms+Abs+Calves
4-day option — Chest+Arms · Back+Abs · Shoulders+Calves · Legs
Each module is completed once per week. Order and grouping are flexible — just open whichever module tab is on the schedule that day. Abs and calves can also be repeated 2×/week if time allows, without disrupting the rest of the cycle.