Focusing on six core movement patterns—pushing, pulling, squatting, and hinging—provides a full-body strength foundation. Mastering key exercises like bench press, overhead press, rows, pull-ups, squats, and deadlifts over a year optimizes muscle growth before adding accessory work. Documenting physical progress from day one helps track long-term gains.
The only 6 lifts you need1. Push: bench and overhead press. Chest, shoulders, triceps done. Barbell or dumbbell, your call.2. Pull: row and pull-up. Back width and thickness, biceps come along free.3. Legs: squat and hinge. Squat pattern plus a deadlift, half your muscle lives here.4. Master these before adding. Progress them for a year, accessories are dessert.Start the timeline on day one. GainFrame.
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.
