The Frame Architecture Guide: Complete Muscle Targeting

[iblamelm]

This Is The Complete Guide to Full-Body Hypertrophy :

In this guide, I’m going to share the complete, non-cope way to target every single muscle group effectively. If you're running 4 sets per exercise, prepare for pure brutalism—this is going to open your eyes to a completely new level of bodybuilding.

The ultimate goal here is maximizing your gains to build the absolute best physique for the female gaze. I'm breaking it down simply so you can start your gym-cel journey the right way.

Table of Contents​

Note: This guide focuses strictly on training mechanics, volume, and programming. Nutrition, macros, and bulking/cutting stacks will not be covered here.

Section	Topic	What It Covers
01	How to Target Every Muscle Group	The non-cope anatomy breakdown. Complete muscle activation from your lats to your neck and forearms.
02	The Best Split for Your Schedule	Optimizing your weekly setup. The tier-list for 3-day, 4-day, and 5-day splits without junk volume.
03	The Ultimate 6-Day Split Example	A brutal, high-frequency routine designed for maximum hypertrophy and frame ascension.

section 01: how to target every muscle of your body (no gymcoping)​

chest​

the chest has two major regions: the lower/middle chest and the upper chest. you can emphasize these regions through either shoulder flexion or horizontal/vertical adduction.

• how to build it: honestly, you only need two exercises. don't overcomplicate it. a flat press or a pec fly will train the entire chest, biasing the middle and lower portions. to fix a flat upper chest, just spam an incline press to get that upper-shelf volume.

back​

• lats: these are the wings that give you that high-tier dorito frame. their main movements are shoulder extensions and adductions. to bias them effectively, you have to do a pull in the frontal plane like a lat pulldown variation, paired with a close-grip row where you literally bring your elbows to your back/hips.
• upper back: mostly your traps and rhomboids. their main function is scapular retraction (squeezing your shoulder blades). the best way to target your upper back is to choose exercises where you force hard retraction—either a wide-grip row or kelso shrugs.

shoulders​

your delts are divided into three main parts: front, side, and rear. front does flexion, side does abduction, rear does extension.

• how to train them: for front delts, all you need is a heavy overhead shoulder press. for side delts, you absolutely must spam a lateral raise variation if you want wide clavicle frauding. for the rear delts, just do face pulls, or literally skip them entirely since they get absolutely torched when you're hitting your upper back rows.

triceps​

divided into three regions: lateral, medial, and long head. they all perform elbow extension.

• how to train them: to get massive arm volume, perform heavy pushdowns where your elbows and upper arms are locked close to your sides. for the lateral and medial heads, a heavy jm press or skull crusher is s-tier.

biceps​

consists of two main heads doing elbow flexion. you also have other minor muscles in the forearm/arm that get advantaged or disadvantaged depending on your wrist grip.

• how to train them: hit your preacher curls or reclined dumbbell curls for the main heads. then, throw in a reverse curl or hammer curl to hit the brachialis so your arms don't look like toothpicks from the front profile.
  
  
  
  
  
  
  

quads​

four main muscles, biased heavily when extending the knee.

• how to train them: just perform a heavy leg press variation where your hips are moving, and a leg extension variation to isolate and burn them out at the top contraction.

hams & glutes​

the posterior chain. the hamstrings do knee flexion and hip extension, while the glutes are the main drivers of hip extension.

• how to train them: for hams, you need a seated or lying leg curl to hit knee flexion, plus a heavy rdl (romanian deadlift) to stretch them out via hip extension. for glutes, a heavy barbell hip thrust or deep deficit reverse lunges will get the job done easily.

THE VISIBILITY TIER: NECK, FOREARMS, & ABS​

pay attention here: if you skip these, you are massively shitting on yourself. the neck and forearms are the most critical muscles on your entire body because they are the first things people see. they are exposed 24/7. a high-tier face with a pencil neck is instant rope-fuel. these muscles change your perceived masculinity instantly.

neck​

handles neck flexion and extension. a thick neck literally alters your facial framing and makes your jawline/clavicles look completely different.

• how to train it: do direct neck curls (lying flat on a bench with a plate on your forehead) for the front, and neck extensions (lying face down with a plate on the back of your head) to build that thick, alpha-looking posterior neck.

forearms​

dictates your lower arm thickness. if your wrists and forearms look like a pre-pubescent kid's, your frame is ruined.

• how to train them: do heavy wrist curls (palms facing up) to target the flexors, and reverse wrist curls (palms facing down) to build the extensors on the top of your arm.

abs​

your core. they perform spinal flexion. they need to be progressively overloaded with weight just like any other muscle if you want the blocks to actually show through your skin at low body fat.

• how to train them: stop doing useless bodyweight floor crunches. do weighted cable crunches or hanging leg raises, focusing entirely on rolling your pelvis upward to force actual hypertrophy.

section 02: the best split for your schedule​

if you want a goated routine, you need to throw the generic high-volume bodybuilding templates straight into the trash. any split that gives you more than a 2x weekly frequency per muscle group is going to be high-tier, but only if you manage the fatigue correctly.

the intensity vs. volume blueprint (stop gymcoping)​

spamming 4 sets per exercise is absolute junk-volume cope. all you are doing is accumulating useless systemic fatigue for zero extra hypertrophy. high intensity always beats high volume with garbage intensity.
if you are training with true intensity, you don’t need a million sets. you need to hit the muscle hard, trigger synthesis, and get out.

the golden rule of recovery: you must design your own split variation based on your personal recovery capacity. recovery differs massively from person to person depending on genetics, sleep, and your stack. if your nervous system is fried, your frame will not morph. period.

how to structure your workout order​

• order by weakpoints: don't just blindly follow a template. put your lagging muscle groups at the very beginning of the workout when your energy and focus are at 100%.
• delay your heavy compounds: standard gym-bros tell you to always start with heavy compounds, but that's a massive trap. heavy squats or rows right at the start will fry your CNS and fatigue you for the rest of the session. it is vastly better to lay your compounds after 2 or 3 isolation exercises. pre-exhaust the target muscle first, then smash the compound.

rest times & rep ranges​

to maximize your hypertrophy blocks without wasting time or injury-coping, follow these exact parameters:

exercise type	rep range	intensity / rir	rest times
compounds	5–8 reps	0–2 RIR (reps in reserve)	2–4 minutes
isolations	8–15 reps	absolute failure (especially for weakpoints)	30–90 seconds

keeping your isolation rest times short (30-90s) forces massive metabolic stress and metabolic pooling, while giving your compounds a full 2-4 minutes ensures your cardiovascular system isn't the limiting factor when you're trying to push heavy load.

section 03: the ultimate 6-day high-frequency split​

to hit that goated 2x+ weekly frequency, we are running an upper / lower / upper / lower / upper / upper setup. this gives your upper body 4x frequency to absolutely force frame morphing, while hitting legs 2x to maintain proportions without frying your CNS.

remember what we said about volume: we are keeping the sets low (1–2 per exercise) because you are pushing every single set to absolute, soul-crushing failure or 0–1 RIR.

upper day (run 4x a week)​

this workout hits everything from your upper shelf to your visibility arms/neck. notice the compounds are placed later in the session so you don't fry yourself early.

• incline machine press: 2 sets (0–1 RIR) — upper chest focus
• pec fly (machine): 1 set (absolute failure) — chest pump/stretch
• machine pulldowns : 1 set (0–1 RIR) — lat width
• narrow-grip pulldown/row: 1 set (absolute failure) — lower lat bias
• lateral raises (db or machine): 2 sets (absolute failure) — side delt capping
• unilateral rows: 1 set (to failure) — lat/upper back asymmetry fix
• upper back rows + kelso shrugs: 1 set (to failure) — scapular thickness
• overhead shoulder press: 1 set (to failure) — front delt strength
• preacher curls: 1 set (absolute failure) — bicep short head
• jm press: 1 set (absolute failure) — tricep lateral/medial heads
• reverse or hammer curls: 1 set (to failure) — brachialis/forearm thickness
• tricep cable pushdowns: 1 set (absolute failure) — tricep burnout

lower day (run 2x a week)​

legs and core. we start with abs because you cannot gymcope on core definition if you want a god-tier aesthetic when lean.

• weighted ab crunches: 2 sets (to failure) — thickening the ab blocks
• leg extensions: 2 sets (to failure) — pre-exhausting the quads
• leg press: 2 sets (0–1 RIR) — heavy quad loading without spinal fatigue
• calf raises: 2 sets (absolute failure) — fixing low-tier calf genetics
• hyperextensions: 2 sets (to failure) — lower back/glute thickness
• seated or lying ham curls: 2 sets (absolute failure) — hamstring flexion
• hip abduction machine: 1 set (to failure) — glute medius
• hip adduction machine: 1 set (to failure) — inner thigh thickness
• dead hangs: 3 sets to max time — decompresses the spine and builds massive grip strength

that's pretty much everything. hopefully you guys actually put this into practice instead of just gooning on the forum all day. Hope it reaches BOTB, MODS SEE THIS!!

NOTE : this was all by me, i only ran it through AI to fix the dogshit grammar so you guys could actually read it without getting a stroke.

 

[Bipolar2Cel]

Really, really good thread, one of the best and more complete ones I've seen here. Also abductor and adductor machine pilled and hyperextensions and training spinal erectors pilled(the muscle group that actually gives you a THICK back). For abs one secret OP thing is training rotation in full ROM because it trains the V-line obliques fibers that run horizontally, it actually trains the lower "nicest" portion of obliques you could say. Rear delts you can literally just superset with anything once a week for rear delts + rear rotator cuff gains, one of the easiest muscles to isolate.

Also flat bench I don't even consider a "lower chest dominant" exercise anymore, I think it is a more "middle + upper pecs" dominant than lower chest dominant exercise. I am starting to think decline bench or deep chest dips + incline bench together is the superior way to get complete chest development. You want huge lower pecs to have total mogging pecs, those incline press only guys that don't even do flyes especially disgust me nowadays lol. Also one set of flyes/pec deck to failure after chest presses is a great idea to finish off your chest IMO, very good to include always. No-brainer move for max pecs growth IMO plus it takes almost zero time/effort to do lol? No idea why so many guys even skip that.

For triceps I think overhead extensions are superior to most other stuff for the stretch + removing active insufficiency of the long head, it is like to triceps what leg extensions are to quads and Rectus femoris and the Vastus medialis and VMO and VLO fibers. BTW another pro tip for leg extensions is setting the back pad as far back as possible and lean as far back as possible, this minimizes degrees of hip flexion and Rectus femoris activation.

But yeah great thread otherwise in terms of describing complete training one of the best ones I've seen here. Not full of junk volume trash or skipping important muscle groups(like spinal erectors with hyperextensions, glutes and abductors and adductors and training neck also). Also kelso shrugs rock for upper traps horizontal fibers.Way superior to vertical shrugs for majority of upper traps fibers(you can do a mix of both for full UT isolation). Upright rows are also great as a compound for lateral delts + whole upper traps if you can do them with maximum ROM.

 

[iblamelm]

Really, really good thread, one of the best and more complete ones I've seen here. Also abductor and adductor machine pilled and hyperextensions and training spinal erectors pilled(the muscle group that actually gives you a THICK back). For abs one secret OP thing is training rotation in full ROM because it trains the V-line obliques fibers that run horizontally, it actually trains the lower "nicest" portion of obliques you could say. Rear delts you can literally just superset with anything once a week for rear delts + rear rotator cuff gains, one of the easiest muscles to isolate.

Also flat bench I don't even consider a "lower chest dominant" exercise anymore, I think it is a more "middle + upper pecs" dominant than lower chest dominant exercise. I am starting to think decline bench or deep chest dips + incline bench together is the superior way to get complete chest development. You want huge lower pecs to have total mogging pecs, those incline press only guys that don't even do flyes especially disgust me nowadays lol. Also one set of flyes/pec deck to failure after chest presses is a great idea to finish off your chest IMO, very good to include always. No-brainer move for max pecs growth IMO plus it takes almost zero time/effort to do lol? No idea why so many guys even skip that.

For triceps I think overhead extensions are superior to most other stuff for the stretch + removing active insufficiency of the long head, it is like to triceps what leg extensions are to quads and Rectus femoris and the Vastus medialis and VMO and VLO fibers. BTW another pro tip for leg extensions is setting the back pad as far back as possible and lean as far back as possible, this minimizes degrees of hip flexion and Rectus femoris activation.

But yeah great thread otherwise in terms of describing complete training one of the best ones I've seen here. Not full of junk volume trash or skipping important muscle groups(like spinal erectors with hyperextensions, glutes and abductors and adductors and training neck also). Also kelso shrugs rock for upper traps horizontal fibers.Way superior to vertical shrugs for majority of upper traps fibers(you can do a mix of both for full UT isolation). Upright rows are also great as a compound for lateral delts + whole upper traps if you can do them with maximum ROM.

Thx bhai mirin ur response, also yeah imo i also think that doing a decline press & an incline press is very far from enough if you recover well and plan your ex. For the leg extension trick this is my first time hearing i will try it tomorrow and see if it's actually good or water lol, one tip that i have is like u said doing kelso shrugs with ur midback rows will help u in time setting and fatigue managing

 

[iblamelm]

Really, really good thread, one of the best and more complete ones I've seen here. Also abductor and adductor machine pilled and hyperextensions and training spinal erectors pilled(the muscle group that actually gives you a THICK back). For abs one secret OP thing is training rotation in full ROM because it trains the V-line obliques fibers that run horizontally, it actually trains the lower "nicest" portion of obliques you could say. Rear delts you can literally just superset with anything once a week for rear delts + rear rotator cuff gains, one of the easiest muscles to isolate.

Also flat bench I don't even consider a "lower chest dominant" exercise anymore, I think it is a more "middle + upper pecs" dominant than lower chest dominant exercise. I am starting to think decline bench or deep chest dips + incline bench together is the superior way to get complete chest development. You want huge lower pecs to have total mogging pecs, those incline press only guys that don't even do flyes especially disgust me nowadays lol. Also one set of flyes/pec deck to failure after chest presses is a great idea to finish off your chest IMO, very good to include always. No-brainer move for max pecs growth IMO plus it takes almost zero time/effort to do lol? No idea why so many guys even skip that.

For triceps I think overhead extensions are superior to most other stuff for the stretch + removing active insufficiency of the long head, it is like to triceps what leg extensions are to quads and Rectus femoris and the Vastus medialis and VMO and VLO fibers. BTW another pro tip for leg extensions is setting the back pad as far back as possible and lean as far back as possible, this minimizes degrees of hip flexion and Rectus femoris activation.

But yeah great thread otherwise in terms of describing complete training one of the best ones I've seen here. Not full of junk volume trash or skipping important muscle groups(like spinal erectors with hyperextensions, glutes and abductors and adductors and training neck also). Also kelso shrugs rock for upper traps horizontal fibers.Way superior to vertical shrugs for majority of upper traps fibers(you can do a mix of both for full UT isolation). Upright rows are also great as a compound for lateral delts + whole upper traps if you can do them with maximum ROM.

Also training obliques won't make ur waist blocky?

 

[Bipolar2Cel]

Also training obliques won't make ur waist blocky?

No, you get blocky waist from extreme drug use especially GH/HGH acting stuff and insulin etc, not from training obiques per se. All those huge blocky abs guys tend to be on those. Also rotation trains the lower horizontal fibers of the obliques those are the best/sexiest parts of the obliques ie the V-line/inguinal line that frames the abs and looks sexy as fuck. Also your front abs impression overall is like 40% obliques. If you are lean and don't use GH drugs and even worse insulin with tons of gear you won't have a huge blocky waist even if you train obliques. Guys like Frank Zane for ex actually had massive obliques yet his waistline was amazing.

 

[iblamelm]

No, you get blocky waist from extreme drug use especially GH/HGH acting stuff and insulin etc, not from training obiques per se. All those huge blocky abs guys tend to be on those. Also rotation trains the lower horizontal fibers of the obliques those are the best/sexiest parts of the obliques ie the V-line/inguinal line that frames the abs and looks sexy as fuck. Also your front abs impression overall is like 40% obliques. If you are lean and don't use GH drugs and even worse insulin with tons of gear you won't have a huge blocky waist even if you train obliques. Guys like Frank Zane for ex actually had massive obliques yet his waistline was amazing

Tbh i didn't know any of this, genuinely it's great bhai, mirin ur effort

 

[Bipolar2Cel]

Thx bhai mirin ur response, also yeah imo i also think that doing a decline press & an incline press is very far from enough if you recover well and plan your ex. For the leg extension trick this is my first time hearing i will try it tomorrow and see if it's actually good or water lol, one tip that i have is like u said doing kelso shrugs with ur midback rows will help u in time setting and fatigue managing

Yeah you get a better stretch on the quads too plus you will feel Rectus femoris burn and get pumped way better too all the way up to the hip. Leg extensions with lots of hip flexion ruins one of the best things of the exercise ie hitting Rectus femoris plus makes locking out 100% harder to do because when Rectus femoris is too much shortened over the hip it can prevent full knee extension. Lean back as much as possible and minimize hip flexion and you just get way better results, and pump and burn as fuck. Just superior. It is too bad lying leg extension machines don't exist(some oldschool gyms sometimes had them iirc but were very rare lol). Plus there are studies confirming this increases RF activation and growth I believe.

 

[Bipolar2Cel]

Front raises BTW.. completely underrated exercise. Do them all the way over your head and you get a compound deltoid + serratus anterior + upper traps exercise. Just throw them in at the end one high rep set to failure for a sick whole deltoid pump, it really works the front + lateral delts both very well, lateral delts kick in very hard as you approach shoulder height and scapulae start to rotate upwards. If you don't believe me try one high rep set to failure and tell me you don't get a sick deltoid pump. Plus a lot of people don't seem to be aware but most Mr Olympia champions all did overhead front raises.. nobody thought "training front delts is useless" and it is again amazing for serratus anterior + good for upper traps too.

Again barely takes time to just do them after laterals or whatever and enjoy the whole deltoid explosion. Nobody can actually have "too big front delts" anyway lol, small effort to actually make sure you are truly getting enough front delt work in.

Also as for OHP stuff like behind the neck presses with a wide grip work lateral + rear delts more than front delts, even if front delts work too. Some OHP variations can actually be "front delts least". That is also why BTN press with wide grip gives an insane rear delt pump.

 

[iblamelm]

P

Yeah you get a better stretch on the quads too plus you will feel Rectus femoris burn and get pumped way better too all the way up to the hip. Leg extensions with lots of hip flexion ruins one of the best things of the exercise ie hitting Rectus femoris plus makes locking out 100% harder to do because when Rectus femoris is too much shortened over the hip it can prevent full knee extension. Lean back as much as possible and minimize hip flexion and you just get way better results, and pump and burn as fuck. Just superior. It is too bad lying leg extension machines don't exist(some oldschool gyms sometimes had them iirc but were very rare lol). Plus there are studies confirming this increases RF activation and growth I believe.

 

[iblamelm]

Front raises BTW.. completely underrated exercise. Do them all the way over your head and you get a compound deltoid + serratus anterior + upper traps exercise. Just throw them in at the end one high rep set to failure for a sick whole deltoid pump, it really works the front + lateral delts both very well, lateral delts kick in very hard as you approach shoulder height and scapulae start to rotate upwards. If you don't believe me try one high rep set to failure and tell me you don't get a sick deltoid pump. Plus a lot of people don't seem to be aware but most Mr Olympia champions all did overhead front raises.. nobody thought "training front delts is useless" and it is again amazing for serratus anterior + good for upper traps too.

Again barely takes time to just do them after laterals or whatever and enjoy the whole deltoid explosion. Nobody can actually have "too big front delts" anyway lol, small effort to actually make sure you are truly getting enough front delt work in.

Also as for OHP stuff like behind the neck presses with a wide grip work lateral + rear delts more than front delts, even if front delts work too. Some OHP variations can actually be "front delts least". That is also why BTN press with wide grip gives an insane rear delt pump.

I'll try to add front raises at the end of each u session, for the ohp, the trick to minimize side delts involvement is to start in an angle that is higher than 90• since it will maximize front delts involvement. I stopped using free weight or dumbbells lol started to work on machines since they have more stability even if they have a less rom but it won't hurt much

 

[Bipolar2Cel]

I'll try to add front raises at the end of each u session, for the ohp, the trick to minimize side delts involvement is to start in an angle that is higher than 90• since it will maximize front delts involvement. I stopped using free weight or dumbbells lol started to work on machines since they have more stability even if they have a less rom but it won't hurt much

Woah, woah, why would you want to use this trick?? I thought almost everyone wanted max side delt engagement on OHP?? But you are correct it is the bottom portion where side delts work the hardest, which is why I laugh when I some gym bros only do the lockout part thinking they are keeping the tension on the delts when that is mostly triceps. If anybody wants a shoulder focused OHP they should be doing the bottom half lol. And yeah you are right that trick you are saying would use front delts more, but isn't working both front + lateral (+ rear on BTN press or dumbbell press with arms max out to sides) delts?? I thought everybody wanted max lateral delt work on OHP if possible.

And yeah I bet you will love the front raises to failure pump, like I said if you go all the way up to over your head and down your entire deltoid explodes in pump.

Edit: Shoulder press machines can be fine too lol, nothing wrong with them. Try smith machine OHP also if you want stability, great for BTN press too and safer than barbell.

 

[iblamelm]

Woah, woah, why would you want to use this trick?? I thought almost everyone wanted max side delt engagement on OHP?? But you are correct it is the bottom portion where side delts work the hardest, which is why I laugh when I some gym bros only do the lockout part thinking they are keeping the tension on the delts when that is mostly triceps. If anybody wants a shoulder focused OHP they should be doing the bottom half lol. And yeah you are right that trick you are saying would use front delts more, but isn't working both front + lateral (+ rear on BTN press or dumbbell press with arms max out to sides) delts?? I thought everybody wanted max lateral delt work on OHP if possible.

And yeah I bet you will love the front raises to failure pump, like I said if you go all the way up to over your head and down your entire deltoid explodes in pump.

Edit: Shoulder press machines can be fine too lol, nothing wrong with them. Try smith machine OHP also if you want stability, great for BTN press too and safer than barbell.

well it depends if you're front delts are ur weak point then u could do an ohp for front delts + a lateral raises variation for ur side delts, we'll see tho about the front raises . I'm currently doing ohps on a machine ill switch to a smith machine soon enough