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Training split builder
Choose your schedule and equipment to get a complete week of training.
Your result
These tools give general estimates, not medical advice. If food, weight or exercise is causing you distress, a doctor or an organization such as NEDIC (Canada) or the National Alliance for Eating Disorders (US) can help.
How this works
We pick the split that suits your schedule: full body for 2 to 3 days, upper and lower for 4, a hybrid for 5 and push, pull, legs for 6. Each day covers main movement patterns using the equipment you have.
Common questions
What is the best workout split?
The best split is one you can repeat consistently. Hitting each muscle about twice a week works well for most people.
Should the split change when I want to lose fat?
Usually not much. Keep lifting hard to hold on to muscle and let nutrition drive fat loss.