Fitness & Training

Workout Split Planner

Generate a weekly workout split for 2–6 training days. Options include full body, upper/lower, and push/pull/legs based on experience and strength or hypertrophy goals.

Training preferences

Days per week

Enter 2â€“6 training days.

Experience level

Primary goal

Split overview

Recommended split: Upper / Lower Split
Training days: 4 days
Rest guidance: Day 5â€“7 rest or cardio

Weekly schedule

Day 1: Upper A

Bench press
Rows
Overhead press
Pull-ups

Day 2: Lower A

Squat
Romanian deadlift
Lunges
Calf raises

Day 3: Upper B

Incline press
Lat pulldown
Dips
Face pulls

Day 4: Lower B

Deadlift
Leg press
Leg curl
Hip thrust

Training notes

8â€“12 reps, 3â€“4 sets
Progressive overload every 1â€“2 weeks

How this calculator works

Select training days per week (2–6) and experience level.
Choose strength, hypertrophy, or general fitness as your goal.
We recommend the best split and list exercises per session.
Includes rest day guidance and progression notes.

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Fitness & Training

Workout Split Planner

Generate a weekly workout split for 2–6 training days. Options include full body, upper/lower, and push/pull/legs based on experience and strength or hypertrophy goals.