What Order to Do Your Exercises

Training comic · May 7, 2026 · 6 slides

To optimize your workouts, structure your routine by performing heavy compound exercises first while your energy is highest. Follow this by training larger muscle groups before smaller ones, and save single-joint isolation movements for the end. Finally, train your core last so your abdominal muscles remain fresh to support and brace your body during other lifts.

The GainFrame mascot stands looking confused, scratching his head next to a flowchart of various exercises labeled with numbers and question marks, introducing the topic of exercise order.
Gainframe Guy. What order to do your exercises.
The GainFrame mascot performs a heavy barbell squat with a full energy bar displayed, illustrating that demanding compound movements should be done first while energy levels are high.
#1 Compounds first. Squat, bench, deadlift demand the most. Do them while you're fresh. 100% energy. 20kg gain.
A split screen shows the GainFrame mascot struggling with a heavy barbell deadlift labeled '1st' on the left, and performing light dumbbell curls on a bench labeled '2nd' on the right, emphasizing doing heavy, low-rep strength work before high-rep volume.
#2 Heaviest before lightest. Low-rep strength work first. Higher-rep volume after. Heavy - low reps. 1st. Light - high reps. 2nd.
A split screen shows the GainFrame mascot performing a bench press with highlighted chest muscles labeled '1st', followed by a tricep pushdown with highlighted tricep muscles labeled '2nd', showing that larger muscle groups should be trained before smaller helper muscles.
#3 Big muscles before small. Don't pre-fatigue the helpers. Chest before triceps, back before biceps. 1st. 2nd.
The tired GainFrame mascot performs a single-arm dumbbell curl next to a clock and a 'Finisher' label, demonstrating that single-joint isolation exercises should be saved for the end of a workout.
#4 Isolation last. Curls, raises, extensions — single-joint moves close out the session. Finisher.
The GainFrame mascot performs a plank on a mat next to a gym bag labeled 'Last Thing!', illustrating that core training should be done at the very end of a workout to keep the abs fresh for bracing during other lifts.
#5 Core dead last. Train abs last—you need them braced for every other lift first. Last thing!

Like the comics? The app does the tracking.

GainFrame turns progress photos into body fat estimates, muscle scores, and honest trend lines — the stuff these comics keep nagging you about. Free to start on iOS.

Download GainFrame Free

More Training comics