Find the Best Workout Split for You — Then Build Your Perfect Workout
Find a workout split that fits your goals, schedule, experience and equipment. Explore hundreds of exercises, build your routine, analyse muscle coverage and plan every training day for free.
Find Your Best Workout Split
Tell us your days, goal and experience and get a ranked recommendation with a sample week. Then send it straight to the workout planner. How to choose a split →
What Workout Split Is Right for You?
The number of days you can really train decides most of it. Pick your schedule to see the best structures and a sample week.
| Days a week | Usually best | |
|---|---|---|
| 2 days | Full body A/B | 2-day split → |
| 3 days | Full body, or upper/lower/full body | 3-day split → |
| 4 days | Upper / lower | 4-day split → |
| 5 days | PPL + upper/lower hybrid, or body-part | 5-day split → |
| 6 days | Push pull legs, or Arnold | 6-day split → |
| 7 days | 6 lifting days + 1 rest | 7-day split → |
Muscle Guide
See what each muscle does, the best exercises for it and which splits train it.
Exercise Library
Step-by-step instructions, muscles worked, form cues and alternatives — including machine, cable and dumbbell options.
Browse the Exercise Library →Build Your Perfect Workout
Pick a split, add exercises, edit sets and reps, and see your weekly muscle coverage update as you build.
Analyse Muscle Coverage
Every exercise in the planner adds sets to its primary muscle. The coverage chart totals your week so you can spot muscles you are neglecting — or overworking — before you commit to a plan.
See it in the planner →Find your split. Build your workout. Train smarter.
Start with the Split Finder, then take your recommendation into the planner. Free, no account needed.