The splits
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Push pull legs
Pressing, pulling and the legs on days of their own, once or twice a week.
- 3 days a week Push, Pull and Legs
- 6 days a week Push A, Pull A, Legs A, Push B, Pull B and Legs B
Equipment A gym: barbells, dumbbells, cables and machines.
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Upper lower
The upper body and the lower body on alternating days, each twice a week.
- 4 days a week Upper A, Lower A, Upper B and Lower B
Equipment A gym: barbells, dumbbells, cables and machines.
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Full body
The whole body in every session, three times a week, for a beginner or an intermediate.
- Beginner, 3 days a week Full body A, Full body B and Full body C
- Intermediate, 3 days a week Full body A, Full body B and Full body C
Equipment A gym: barbells, dumbbells, cables and machines. The beginner version needs no barbell.
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Dumbbells at home
Dumbbells and your own body weight, three or four days a week.
- 3 days a week, full body Full body A, Full body B and Full body C
- 4 days a week, upper and lower Upper A, Lower A, Upper B and Lower B
Equipment Dumbbells, and a bench or a sturdy chair for the rows and the split squat. The goblet squat and the swing work with one dumbbell or a kettlebell.
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Bodyweight
No equipment at all: the floor and room to lie down.
- 3 days a week, full body Full body A, Full body B and Full body C
Equipment Nothing: the floor and room to lie down.
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Low joint load
Less load on the shoulders and the knees, four days a week.
- 4 days a week, upper and lower Upper A, Lower A, Upper B and Lower B
Equipment A gym: cables, machines, dumbbells and a barbell for the hip thrust and the Romanian deadlift.
How to choose a split
Start from the days your week can hold, every week. Three days: full body, or push, pull and legs once each. Four days: upper and lower. Six days: push, pull and legs twice. With dumbbells at home or nothing at all, the home and bodyweight splits keep to what you have, and the low-joint-load split leaves out the movements the catalog's joint rule says load the shoulder or the knee.
Around the splits
Every movement links to its own page on the body map, with how to do it, the muscles it works and a weight calculator. To eat for the training, the macro calculator works out energy and protein for each goal.
Questions
Which workout split should I pick?
The one your week can hold every week. Three training days suit full body or a three-day push, pull and legs; four suit upper and lower; six suit push, pull and legs twice. A split kept up for months counts for more than a better one on paper.
How many sets per muscle should a week have?
A common guideline is 10 to 20 hard sets per muscle a week. Each split page counts its own the way the app does: a set is one for its main muscle and half for each muscle it works on the way. It is a guideline, never a target.
Can I change a split?
Yes. Every movement lists a swap, and once a day or a whole split is in the free workout builder you can change the sets, reps, weights and movements, keep it in this browser and share it as a link.