Jana Černovská

Example of two-phase training as Jane (1 phase in the morning on an empty stomach, 2 phases in the evening)

Monday - back, arms
Morning - back | Evening - arm

Tuesday - off

Wednesday - legs
Morning - quads, calves | Evening - hamstrings, buttocks

Thursday - shoulders, biceps
Morning - Arms | Evening - biceps

Friday - back, chest, triceps
Morning - back | Evening - chest, triceps

Saturday - off

Sunday - legs
Morning - quads, calves | Evening - hamstrings, buttocks