At-the-bathroom-mirror reference. For why rotation matters, lipohypertrophy detection, and the infection-prevention basics, see the Injection Rotation article. The grids below operationalise the two principles: don’t inject within ~2 cm of a previous spot for at least 7–14 days, and don’t inject the same broad zone twice in a row.
The four zones
| Zone | Code | Cells | Use for |
|---|---|---|---|
| Abdomen left | AL | 7 | Default; fastest absorption. |
| Abdomen right | AR | 7 | Default; fastest absorption. |
| Outer thigh left | TL | 7 | Forgiving for daily use; large surface. |
| Outer thigh right | TR | 7 | Forgiving for daily use; large surface. |
| Upper outer hip left | HL | 5 | Slower release; ideal for GH-axis or BPC-157 systemic. |
| Upper outer hip right | HR | 5 | Slower release; ideal for GH-axis or BPC-157 systemic. |
| Upper outer arm left | UL | 3 | Occasional only; small surface. |
| Upper outer arm right | UR | 3 | Occasional only; small surface. |
Cells are spaced ~2 cm apart in a rough grid within each zone. Number them yourself with a fine-tip skin-safe marker once, then re-check the dots weekly - they last about that long with daily showering.
Daily cadence - 14-day rotation
Each zone gets revisited every ~7 days, each cell every ~14. Compounds at daily cadence: tesamorelin, low-dose semaglutide on tighter cadence, systemic BPC-157.
| Day | Zone-cell |
|---|---|
| 1 | AL-1 |
| 2 | AR-1 |
| 3 | TL-1 |
| 4 | TR-1 |
| 5 | HL-1 |
| 6 | HR-1 |
| 7 | UL-1 (alternate UL ↔ UR each week) |
| 8 | AL-4 |
| 9 | AR-4 |
| 10 | TL-4 |
| 11 | TR-4 |
| 12 | HL-3 |
| 13 | HR-3 |
| 14 | UR-1 (alternate) |
BID cadence - paired-zone schedule
Two injections per day. Compounds at BID cadence: Mod GRF + Ipamorelin stacks (pre-bed and post-workout), high-frequency BPC-157 healing protocols.
| Day | AM zone-cell | PM zone-cell |
|---|---|---|
| 1 | AL-1 | AR-1 |
| 2 | TL-1 | TR-1 |
| 3 | HL-1 | HR-1 |
| 4 | UL-1 | UR-1 |
| 5 | AL-4 | AR-4 |
| 6 | TL-4 | TR-4 |
| 7 | HL-3 | HR-3 |
| 8 | UL-2 (or skip if irritated) | UR-2 (or skip) |
| 9 | AL-7 | AR-7 |
| 10 | TL-7 | TR-7 |
| 11 | HL-5 | HR-5 |
| 12 | UL-3 | UR-3 |
| 13 | AL-2 | AR-2 |
| 14 | TL-2 | TR-2 |
Weekly cadence - four-zone monthly rotation
Compounds at weekly cadence: semaglutide, tirzepatide, retatrutide, CJC-1295 (DAC). Each zone gets a full month of recovery between visits.
| Week | Zone-cell |
|---|---|
| 1 | AL-1 |
| 2 | TL-1 |
| 3 | AR-1 |
| 4 | TR-1 |
| 5 | AL-4 |
| 6 | TL-4 |
| 7 | AR-4 |
| 8 | TR-4 |
For weekly compounds with 0.5–1 mL volumes (tirzepatide pen, larger- volume CJC formulations), pinch a generous skinfold and stay perpendicular to the surface. Avoid the small-surface UL/UR/HL/HR zones for these high-volume injections.
Cell-numbering convention
Zones are subdivided into a rough 2 cm grid. The cell numbers are a positional shorthand - pick a corner once and number outward. For abdominal zones, that’s usually:
- Cell 1 = upper inner (closest to navel, two finger-widths away)
- Cell 2 = upper middle
- Cell 3 = upper outer
- Cell 4 = middle inner
- Cell 5 = middle outer
- Cell 6 = lower inner
- Cell 7 = lower outer
Same logic translates to the other zones (proximal vs distal for thigh, etc.). The convention only has to be consistent for you - the cell number is just an indexing aid for the day-to-cell mapping above.
Quick palpation reminder
Once a month, palpate each zone at a clean (non-injected) site and compare to where you’ve been injecting. Any firmness, rubberiness, or nodularity in injected areas is early lipohypertrophy - pause that zone for 8–12 weeks. Detail in the Injection Rotation article.
Cross-references
- Injection Rotation - the deeper article on lipohypertrophy, infection prevention, and AAS-co- injection caveats.
- Reconstitution Cheat Sheet - the unit-mark math that pairs with the rotation grid for full bench prep.
- Cycling Strategies - how cadence decisions determine which rotation grid you need.