Workout Split Generator
Find the best workout split for your real schedule.
This workout split generator recommends a repeatable split based on your training days, session length, recovery, equipment, and goal. Use it to choose between full body, upper/lower, PPL, or a hybrid approach before you build a routine.
Interactive Tool
Workout Split Generator
Generate a repeatable split based on your schedule, recovery, equipment, and training goal. Includes a fallback option for busy weeks.
Advanced optionOptional constraint to avoid
Recommended split
PPL + Upper / Lower Hybrid
PrimaryFallback for busy weeks: Full Body
Muscle emphasis this week
Weekly schedule (example)
Swipe / scroll horizontallyWhy this split fits
Schedule fit
Four days per week is the sweet spot for upper/lower or a controlled hybrid because recovery stays manageable.
Goal alignment
Hypertrophy-focused plans benefit from enough weekly volume while keeping sessions specific and repeatable.
Show full reasoning
Schedule fit
Four days per week is the sweet spot for upper/lower or a controlled hybrid because recovery stays manageable.
Goal alignment
Hypertrophy-focused plans benefit from enough weekly volume while keeping sessions specific and repeatable.
Details
One section at a timeExample day structure
Scroll across- 1Primary press
- 2Primary pull
- 3Secondary press
- + 2 more slots
Show full slot list+
- 1.Primary press
- 2.Primary pull
- 3.Secondary press
- 4.Secondary pull
- 5.Arms
- 1Primary squat or hinge
- 2Secondary lower lift
- 3Hamstrings/glutes
- + 1 more slot
Show full slot list+
- 1.Primary squat or hinge
- 2.Secondary lower lift
- 3.Hamstrings/glutes
- 4.Core
- 1Pick push or pull focus
- 22-3 compound/accessory slots
- 3Shoulders/arms finisher
Show full slot list+
- 1.Pick push or pull focus
- 2.2-3 compound/accessory slots
- 3.Shoulders/arms finisher
How to use your recommendation
- Pick one split and run it for 8-12 weeks before re-evaluating.
- Keep the exercise list stable enough to track progressive overload.
- Adjust weekly volume before changing the split itself.
- If your schedule gets chaotic, use the fallback split for that block.
Best split by training days (quick rules)
2-3 days/week: Full body
Full body keeps frequency high and reduces planning friction when your schedule is tight.
4 days/week: Upper / lower
Upper/lower is a strong default because recovery is predictable and sessions stay focused.
5-6 days/week: Push / pull / legs
PPL shines when you can train most days and recover from higher weekly volume.
4-6 days/week (variable): Hybrid
A hybrid PPL + upper/lower structure can preserve volume while staying flexible during busy weeks.
PPL vs upper/lower vs full body
| Split | Best for | Tradeoff |
|---|---|---|
| Full body | Beginners, 2-3 days/week | Sessions can grow too long if you add too many accessories. |
| Upper / lower | 4-day default, strength + hypertrophy mix | A missed day can shift weekly balance unless you roll the sequence. |
| PPL | 5-6 days/week, higher volume | Needs consistent recovery and more total training time. |
Want a deeper comparison? Read the workout splits guide or see the push/pull/legs overview.
FAQ
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.
Should I change splits often?+
No. Most lifters do better picking one split and repeating it for at least 8-12 weeks so progression and recovery patterns stay clear.
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.
Build the split, then log it consistently.
Push/Pull helps you save templates, repeat the right workout day, and keep progressive overload clear once your split is chosen.
Also useful: warm-up set calculator and 1RM / e1RM calculator.