How the split builder works
Every training plan answers three questions: how often, what to do, and how hard. The builder handles all three.
How often. Your days per week decide the structure:
- 2 days: Full Body A and B, so every muscle is trained twice a week.
- 3 days: three full-body sessions, the classic plan for beginners and busy people.
- 4 days: Upper / Lower, twice each. A favourite for steady muscle and strength gains.
- 5 days: Push, Pull, Legs, then Upper and Lower.
- 6 days: Push, Pull, Legs, twice. Best for experienced lifters who recover well.
What to do. Each day is built from movement patterns, not random exercises: squat, hinge, horizontal and vertical push, horizontal and vertical pull, lunge, glutes, core and arms. Exercises are then picked for your equipment, and variations rotate so day A and day B aren’t identical.
How hard. Sets and reps change with your goal:
- Build muscle: 3–4 sets of 6–15 reps, with more volume on the main lifts.
- Get stronger: a heavy main lift for 5 sets of 3–5, then accessories for 6–8.
- Lose fat: 3 sets of 10–15, plus a short conditioning finisher.
- General fitness: 3 sets of 8–12 and one conditioning finisher a week.
Making the plan work
- Warm up for 5–10 minutes. Light cardio, then two or three lighter sets of your first exercise.
- Leave 1–3 reps in the tank on most sets. Training to failure every set is not needed and slows recovery.
- Log your weights. Progress you can see keeps you motivated. Use the one-rep max calculator to pick working weights.
- Run the plan for 6–8 weeks before changing exercises. Consistency beats novelty.
- Sleep 7–9 hours. Training is the stimulus, but sleep is where you recover.
When to get a coach
A generator gives you a solid structure. A coach adds what software can’t: form feedback, adjustments for injuries, and accountability. If you have pain during exercise, a medical condition, or you’ve been stuck for months, our online personal training is built for exactly that.
