Is this workout split generator free?

Yes, completely. There is no signup, no email capture and no paid tier. The whole plan is generated in your browser and nothing you enter is uploaded anywhere.

What is the best split for building muscle?

For most people training three to five days a week, upper/lower or a full-body structure gives each muscle the twice-weekly frequency that the research supports, at a total weekly volume of roughly 10–20 hard sets per muscle. Push/pull/legs works well too, but needs six days a week to hit that same frequency.

Can I use this with no equipment?

Yes. Select 'Bodyweight' and the generator only picks exercises that need nothing but your own bodyweight and something to hang from. Select 'Home setup' if you have dumbbells, bands or a bench.

How long should each workout be?

Forty-five to seventy-five minutes of actual training covers most needs. Longer sessions tend to mean longer rests rather than more work. If you only have thirty minutes, choose the 30-minute option — the generator will prioritise the compound movements that give you most per minute.

Should beginners use a split?

Beginners generally do best on full-body training two or three times a week. Practising the main movement patterns frequently matters more early on than accumulating volume does, and full-body sessions give you three chances a week to rehearse each pattern rather than one.

Planning

Free workout split generator

Tell it how many days a week you train, what you're training for and what equipment you have, and it builds a complete weekly split — the right structure for your frequency, filled with real exercises, sets and rep ranges. It then shows which muscles that week actually trains, and which it misses.

Free, no signup. Everything is calculated in your browser — nothing you enter is uploaded.

How this is calculated

Split selection by training frequency

Two and three days default to full-body, because a split at that frequency would train each muscle only once a week. Four days maps to upper/lower, five to a hybrid, and six to push/pull/legs twice. This follows the frequency research showing that, once weekly volume is equated, training a muscle twice a week is at least as effective as once.

Movement-pattern templates

Each day is a list of movement-pattern slots — squat, hinge, horizontal push, vertical pull and so on — rather than fixed exercises. The generator then fills each slot with the best available exercise for your equipment and experience, so the same template works in a full gym or with no equipment at all.

Sets and reps by goal

Strength: 4×3–6 compound · Hypertrophy: 4×6–10 compound · General: 3×8–12

Isolation work sits at higher reps in every case. These are conventional starting ranges, not the only ranges that work — hypertrophy in particular occurs across a wide spectrum of rep ranges when sets are taken close to failure.

Weekly volume counting

primary muscle = 1 set · secondary muscle = 0.5 sets

The coverage map counts a set fully for the muscle an exercise primarily trains, and at half for muscles worked indirectly. This is the convention most volume-tracking guidance uses, and it stops a bench press from being counted as full triceps volume.

How many days a week should you train?

Three to five days suits most people. Below three, it becomes hard to give each muscle enough weekly volume without very long sessions. Above five, the limiting factor stops being time and starts being recovery — and a six-day plan done tired produces less than a four-day plan done well.

The more useful question is how many days you will genuinely train, week after week, in a normal month with work and travel in it. A four-day plan you actually complete beats a six-day plan you abandon in February. Pick the number you can sustain on a bad week, not a good one.

What is the best workout split?

There is no single best split — the best one is the structure that gives each muscle roughly 10–20 hard sets a week, at a frequency of about twice weekly, in a number of sessions you can actually commit to. Every popular split is just a different way of packaging that.

Full-body works best at two or three days. Upper/lower is the most efficient structure at four. Push/pull/legs needs six days to give each muscle twice-weekly frequency, though plenty of people run it three days a week and accept the lower frequency in exchange for simpler sessions.

Full body — 2–3 days. Highest frequency per muscle, shortest programme, best for beginners.
Upper / lower — 4 days. The most efficient structure at four sessions; everything gets trained twice.
Push / pull / legs — 3 or 6 days. Groups muscles that work together; needs six days for twice-weekly frequency.
Bro split (one muscle per day) — 5+ days. Trains each muscle once a week, which the frequency research does not favour.

How much volume does each muscle need?

Current evidence points to roughly 10 to 20 hard sets per muscle group per week for most trainees, with returns flattening beyond that. Below about 10 sets you are usually leaving growth on the table; far above 20, you are usually accumulating fatigue faster than adaptation.

This generator aims within that band for the major muscle groups and tells you honestly which muscles fall short — a 30-minute, three-day plan cannot give everything 15 sets, and pretending otherwise would be less useful than flagging the gap.

Should you change your split often?

No. Progression matters far more than variation. A split is worth keeping for at least eight to twelve weeks, because the point is to add weight or reps to the same movements over time, and you cannot see that trend if the movements keep changing.

Change it when your schedule changes, when a movement consistently aggravates something, or when you have genuinely stopped progressing on it for several weeks in a row. Boredom is a reason to change accessory exercises, not the whole structure.

Frequently asked questions

Is this workout split generator free?: Yes, completely. There is no signup, no email capture and no paid tier. The whole plan is generated in your browser and nothing you enter is uploaded anywhere.
What is the best split for building muscle?: For most people training three to five days a week, upper/lower or a full-body structure gives each muscle the twice-weekly frequency that the research supports, at a total weekly volume of roughly 10–20 hard sets per muscle. Push/pull/legs works well too, but needs six days a week to hit that same frequency.
Can I use this with no equipment?: Yes. Select 'Bodyweight' and the generator only picks exercises that need nothing but your own bodyweight and something to hang from. Select 'Home setup' if you have dumbbells, bands or a bench.
How long should each workout be?: Forty-five to seventy-five minutes of actual training covers most needs. Longer sessions tend to mean longer rests rather than more work. If you only have thirty minutes, choose the 30-minute option — the generator will prioritise the compound movements that give you most per minute.
Should beginners use a split?: Beginners generally do best on full-body training two or three times a week. Practising the main movement patterns frequently matters more early on than accumulating volume does, and full-body sessions give you three chances a week to rehearse each pattern rather than one.

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Sources

This tool provides general information about exercise and nutrition. It is not medical advice and not a substitute for a qualified professional. If you have a health condition, are pregnant, or are recovering from injury, speak to a doctor or registered dietitian before acting on any of these numbers.