The Best Possible Gym Mastery Timeline
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Hey friend, in this article I’m going to show you what I think is the best possible timeline and sequence of priorities to master the exercises and make massive progress in the gym.
At the end of the day, the faster you can master an exercise, the better your time is spent in the gym. An experienced lifter can get more out of a 20-minute workout than an inexperienced person can in 2 days.
And no, I’m not even kidding.
An experienced lifter knows what to do, when to do it, and how to execute it correctly without wasting any time. In this article, I’ll explain how you can achieve that same level of mastery as fast as possible.
This article will literally save you years—and that’s putting it mildly. Because some people train for decades without ever reaching gym mastery.
I’ll explain what to do and in which order to do it to get there the fastest. Here’s a bird’s eye view of what we’re going to cover in chronological order:
- Stop overcomplicating it and just stick with the basics
- Sets and reps simplified
- Muscle group combinations
- Take your time to perfect it
- Get strong AF, my friend
- The timeline
1. Stop Overcomplicating It and Just Stick with the Basics
You’re probably tired of hearing me say this, but this principle is worth repeating endlessly: the internet has made this way more complicated than it needs to be.
This applies to almost any skill you try to learn. There is way too much information out there, and it’s easy to get side-tracked.
Here’s the tip I’ve learned from mastering both coding and fitness (two completely different skill sets):
Just stick with the basics.
No matter what skill you want to master, it always comes back to the fundamentals. The same goes for fitness. Skip the fancy exercises and gimmicks that promise more muscle activation. That’s all noise. Master the basics and focus on consistency.
If you’re wondering what the basic exercises are, you can find them right below here:
Chest:
- Bench Press
- Incline Dumbbell Press
- Cable Flys
- Cable Flys High Low
- Machine Press
Back:
- Lat Pulldown
- Lat Pulldown Close Grip
- Bent Over Barbell Row
- One Arm Dumbbell Row
- Seated Cable Row
Legs
- Barbell Back Squat
- Leg Extension
- Stiff Leg Deadlift
- Lunges
- Calf Raises
- Hip Thrust
Shoulders
- Overhead Dumbbell Press
- Dumbbell Side Lateral Raise
- Dumbbell Rear Delt Raise
- Dumbbell Shrugs
Arms
- Dumbbell Bicep Curl
- Dumbbell Hammer Curl
- Dumbbell Skull Crushers
- Cable Tricep Pushdown
Abs
- Cable Rope Crunch
- Hanging Leg Raises
2. Sets and Reps Simplified
How many sets and reps should you do?
Stick with 3 or 4 sets, and do 7 to 12 reps. That’s it.
My entire philosophy is about keeping things stupid simple so you don’t waste mental energy overthinking.
If you enjoy longer workouts, do 4 sets. If you’re short on time or energy, do 3. Pick one and commit. Don’t spend hours researching what’s better—because both will work.
Regarding reps: pick a weight you can do 12 times on your first set. Your later sets will naturally drop to 9, 8, or even 7 reps—and that’s fine.
Stop overthinking. Grab a weight you can hit 12 reps with and go.
3. Muscle Group Combinations
Let’s simplify muscle groups and how they work together.
Main muscle groups:
- Chest
- Back
- Legs
- Biceps
- Triceps
- Shoulders
- Abs
Big muscle groups: Chest, Back, and Legs (require more attention)
Recommended training split (“Bro Split”):
- Chest + Triceps
- Back + Biceps
- Legs + Shoulders
- Abs (add whenever you want)
Why this split? Because these muscles naturally work together. When you train chest, your triceps activate. When you train back, your biceps are involved. It’s efficient.
There’s a lot of hate for the bro split online, but those haters are usually neither strong nor aesthetic. Use what works. Keep it simple.
Training frequency tips:
- Train each muscle group at least twice a week
- If you train only 2x/week: do full body
- 3x/week: consider upper/lower split
- 4x/week: do the bro split
Want a free plan based on your schedule and lifestyle? Use my free AI app here:
Coach Loc Workout Plan
4. Take Your Time to Perfect Your Form
Now that you know your workout structure, it’s time to talk about form.
Your form should always be your #1 priority.
Even advanced lifters have garbage form. I can’t count how many people I see in the gym moving weights poorly. You don’t want that.
Good form ensures you:
- Actually train the target muscle
- Avoid injury
How to perfect your form:
- Use gym mirrors to self-correct in real time
- Record your sets and review them at home
- Hire a trainer or coach (like me) to give you instant feedback
5. Get Strong AF, My Friend
Once your form is solid, it’s time to get strong.
Push heavier weight every 2 weeks or so. If you’re a beginner, this is 100% doable. If you’re advanced, it will take more time.
But don’t sacrifice form for weight.
Keep your technique locked in. If form breaks down, lower the weight. Snap City is not where you want to go.
6. The Timeline
Now the real meat of this article. If I had to start from zero again, here’s how I would structure my gym mastery timeline:
Month 1
- Test workout days and times
- Find when your energy is highest
- Lock in your weekly schedule
- Stop searching for new exercises
- Stick to the basics and cut the noise
Month 1–2
- Focus 100% on form
- Use mirrors, record yourself, or hire help
- Correct any bad habits now before they become permanent
Month 3–5
- If your form is solid, start progressive overload
- Increase weight every 2 weeks
- Track what you lift so you can improve it
- Push more weight where possible
Month 5+
- You should now feel confident with form and weight
- If you hit plateaus:
- Increase reps with lighter weight
- Or lower reps with heavier weight
- Don’t switch exercises too early
Month 10+
- You’re now a beast at the basics
- Experiment with new movements
- Master other exercises
- Your body control and strength are elite
- Stick with the plan and ride the wave
Conclusion
This journey isn’t sexy. It’s not dopamine-filled. It’s boring, and that’s what makes it work.
The simpler it is, the easier it is to stick with.
Chasing novelty is the fastest way to spin your wheels.
Another thing I want to mention: accountability is a huge part of your success. Unfortunately, most people are alone in this journey. Even if you have a trainer, they probably don’t help with your diet or check in daily.
That’s where I come in.
I can coach you for a month (or more), give you a personalized plan, and help you stay on track.
With 16 years of training experience, I’ll build the best possible strategy for your goals and keep you accountable every step of the way.
Want that? Go here:
The Personal Blueprint | Build the Physique That Commands Respect
1:1 Elite Coaching for people ready to transform their physique and presence. Custom training, nutrition, and accountability. 4-week intensive program with proven results.