UtilitiesFree · 2 uses/dayProcessed in your browser

Workout Split Generator

Build a weekly training split (Full Body, Push/Pull/Legs or Upper/Lower) and see the week laid out by day.

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

75s

Method

Straight sets

Progression

rep progression

Block weeks

Deload every

Deload reduction (%)

Block

6 wks

Deload

6 wks

Reduction

35%

Cardio

0 blocks

Final week of block

week 6 with 35% volume reduction

Weekly Grid

Educational template with volume and rest ranges set by the tool. NOT an individualized prescription — consult a physical education professional (CREF) and rule out medical contraindications before starting.

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

Before using the A.I. here: the generated text is general guidance, not a training prescription. It doesn't know your injury history, heart condition or joint limitations. If you have a health condition, are pregnant, are coming back from an injury or feel pain while exercising, see a fitness professional or a doctor before following the plan.

Refine with A.I.

Rewrites the result above with a language model. Review it before publishing.

When you click, what you filled in is sent to Google (Gemini) to generate the rewrite. The rest of the tool keeps running in your browser. Avoid personal or confidential data.

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

Thu

Upper B

BackChestArms

12-16 sets

increase reps before increasing load

Fri

Lower B

GlutesPosterior ChainCore

12-16 sets

increase reps before increasing load

Rest

75s

Method

Straight sets

Progression

rep progression

Workout Split Generator