UtilitiesProProcessado no seu navegador

Visual Workout Split Generator

Create a perfect visual training calendar (Push/Pull/Legs, Upper/Lower) balancing volume, rest, and main focus in a matter of seconds.

0 of 2 uses today · 2 remaining. Go Pro and remove the limit.

Upgrade

Split

Upper Lower

Volume

12-16 per muscle group

Density

medium

Recovery

balanced

Plan Basics

Days per week

Minutes per session

Level

Goal

Advanced Layers

Equipment

Cardio per week

Rest between sets

Method

Progression

Muscle focus

Rest

30s

Method

Straight sets

Progression

rep progression

Block weeks

Deload every

Deload reduction (%)

Block

4 wks

Deload

4 wks

Reduction

10%

Cardio

0 blocks

Final week of block

week 4 with 10% volume reduction

Weekly Grid

Educational template based on ACSM guidelines and split/volume periodization patterns. NOT individualized prescription — consult a CREF/NSCA-certified strength coach and clear medical contraindications before starting.

Upper Lower with 4 sessions, medium density, and hypertrophy focus.

Antes de usar a I.A. aqui: o texto gerado é orientação geral, não prescrição de treino. Ele não conhece seu histórico de lesão, condição cardíaca ou limitação articular. Se você tem alguma condição de saúde, está gestante, voltando de lesão ou sente dor durante o exercício, procure um profissional de educação física ou médico antes de seguir o plano.

Detalhar a execução com I.A.

Descreve como executar cada dia em linguagem de iniciante, mantendo a divisão e o volume calculados acima. Não substitui acompanhamento profissional.

Ao clicar, o que você preencheu é enviado ao Google (Gemini) para gerar a reescrita. O resto da ferramenta continua rodando no seu navegador. Evite dados pessoais ou sigilosos.

Mon

Upper A

ChestBackShoulders

12-16 sets

increase reps before increasing load

Tue

Lower A

QuadsPosterior ChainCalves

12-16 sets

increase reps before increasing load

Wed

Upper B

BackChestArms

12-16 sets

increase reps before increasing load

Thu

Lower B

GlutesPosterior ChainCore

12-16 sets

increase reps before increasing load

Rest

30s

Method

Straight sets

Progression

rep progression

§ How to use

How to generate a personalized workout with AI

Set your goal, level and available equipment and get a structured plan organized by day of the week.

Set your goal
Hypertrophy, definition, strength, endurance, weight loss or maintenance — this shapes the overall structure.
Enter your level
Beginner (3-6 months), intermediate (6-24 months), advanced (2+ years) — this sets volume and intensity.
List your equipment
Full gym, home kit (dumbbells, kettlebell) or bodyweight only — the plan adapts the exercises.
Set days per week
3 days (full body), 4 days (upper/lower), 5-6 days (push/pull/legs). More days = more specialization.
Get your weekly plan
A day-by-day workout with exercises, sets, reps and rest, plus swap-in alternatives for variety.

Related tools

Da mesma categoria.

Max

Body Composition Evaluator

US Navy Protocol. Replace calipers with a tape measure and discover your Body Fat Percentage, Physical Category, and exact Lean Mass with high mathematical precision.

Free

Macros & TBM Calculator

Discover your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE) and the exact macronutrient distribution to cut or bulk healthily.

Free

Pace & Race Time Calculator

Discover your Pace, calculate the exact time to finish a Marathon or generate kilometer-by-kilometer splits for your next run.

Pro

Pregnancy Tracker Panel

Create a beautiful and informative pregnancy panel. Know the exact week, due date, and track your baby's growth compared to fruits.

Free

1RM & Ideal Load Calculator

Find out your true 1 Rep Max (1RM) strength without getting injured. Create your training base table (50% to 95%) and evaluate your relative strength.

Max

Biological Age Evaluator

Your chronological vs biological age. This medical-preventative questionnaire calculates if your metabolism and DNA are aging faster or slower than normal.