Workout Split Generator
A free workout split generator for your week.
Choose three basics. Get a practical plan in seconds. No signup.
Build your weekly split
How to choose a workout split
The best split is the one you can repeat. Start with your available days, then match the structure to your recovery.
| Days | Good starting point | Why it works |
|---|---|---|
| 2–3 | Full body | High frequency without adding more gym days. |
| 4 | Upper / lower | Balanced volume with predictable recovery. |
| 5–6 | Push / pull / legs | Focused sessions for lifters who recover well. |
| 3 or 6 | Arnold split | Bodybuilding focus with more upper-body overlap. |
Want a deeper comparison? Read the workout splits guide or see the push/pull/legs overview.
FAQ
Is this workout split generator free?+
Yes. The web generator is free and does not require an account. It creates a weekly routine with catalog exercises, sets, and rep targets; the Push/Pull iPhone app is a separate 7-day trial and subscription for saving, editing, logging, and progressing workouts.
Does this generator create complete workouts with exercises?+
Yes. It builds complete example workouts using exercises from the Push/Pull catalog, including sets and rep ranges matched to your goal, experience, available equipment, and session length. Use the mobile app to save, edit, log, and progress the routine.
What is the best workout split for 4 days per week?+
Upper/lower is usually the best default for 4 days per week because it balances recovery and volume. A hybrid can work too if sessions are longer and recovery is good.
Is push/pull/legs good for beginners?+
Usually not as a first choice unless a beginner can train consistently 5-6 days per week. Full body or upper/lower is easier to recover from and repeat.
What if I miss a workout day?+
Resume the next day in the split sequence instead of trying to cram extra sessions into the same week. Rolling the sequence forward usually works best.
Can I email or export my workout plan?+
Yes. After generating a plan, choose Email my plan to receive the complete routine in your inbox with a downloadable text copy. The email also includes a link to Push/Pull if you want to save, edit, log, and progress the routine in the app.
Can Push/Pull track progressive overload for this split?+
Yes. In the mobile app, you can log sets with previous values visible, review exercise history, and use progressive-overload suggestions while keeping the same split structure.
Plan it here. Train it in Push/Pull.
Save the routine, log your sets, and track progressive overload in the mobile app.
7-day free trial. Fast set logging. Apple Watch support.
Also useful: warm-up set calculator and 1RM / e1RM calculator.