Workout Split Planner
Generate a weekly workout split tailored to your schedule, training goal, and experience level. Get a structured 7-day plan with muscle group targets, specific exercises, and sets × reps for every training day.
How to choose a workout split
The best workout split depends on how many days you can train, your goals, and your experience level. Here are the most popular approaches:
Full Body (3 days): Every session trains all major muscle groups. Great for beginners and those with limited time. Each muscle is hit 3× per week with moderate volume per session.
Upper / Lower (4 days): Alternates between upper-body and lower-body sessions. Good balance of volume and frequency, hitting each muscle group 2× per week.
Push / Pull / Legs (5–6 days): Groups muscles by movement pattern. Push (chest, shoulders, triceps), Pull (back, biceps), and Legs. Can be run 1× or 2× per week depending on schedule.
Goal-based adjustments: Strength training uses heavier loads with lower reps (3–5) and longer rest. Hypertrophy uses moderate loads at 8–12 reps. Endurance uses lighter loads at 15–20+ reps with shorter rest.
Experience level: Beginners benefit from lower volume to allow recovery. Advanced lifters can handle more exercises and sets per session.