Workout Split Planner
Choose your schedule, goal, and experience level to get a recommended training split with day-by-day exercises and sets.
Recommended Split
Four sessions alternating upper and lower body. Each muscle group trained twice per week with variant exercises.
Day 1: Upper A
| Exercise | Sets × Reps |
|---|---|
| Barbell Bench Press | 4 × 6-10 |
| Barbell Row | 4 × 6-10 |
| Overhead Press | 3 × 6-10 |
| Lat Pulldown | 3 × 8-12 |
| Lateral Raises | 3 × 8-12 |
| Barbell Curl | 3 × 8-12 |
48h before training these muscles again
Day 2: Lower A
| Exercise | Sets × Reps |
|---|---|
| Barbell Squat | 4 × 6-10 |
| Romanian Deadlift | 4 × 6-10 |
| Leg Press | 3 × 8-12 |
| Leg Curl | 3 × 8-12 |
| Calf Raises | 3 × 12-15 |
48h before training these muscles again
Day 3: Upper B
| Exercise | Sets × Reps |
|---|---|
| Dumbbell Bench Press | 4 × 6-10 |
| Weighted Pull-Ups | 4 × 6-10 |
| Dumbbell Shoulder Press | 3 × 6-10 |
| Seated Cable Row | 3 × 8-12 |
| Face Pulls | 3 × 8-12 |
| Tricep Pushdowns | 3 × 8-12 |
48h before training these muscles again
Day 4: Lower B
| Exercise | Sets × Reps |
|---|---|
| Deadlift | 4 × 6-10 |
| Front Squat | 3 × 6-10 |
| Walking Lunges | 3 × 8-12 |
| Leg Extension | 3 × 8-12 |
| Standing Calf Raises | 3 × 12-15 |
48h before training these muscles again
Track your workout split automatically
StrengthMaxxer calculates your 1RM, tracks PRs, and programs your next session with 6 science-based progression algorithms.
Download on the App StoreAbout Training Splits
Full Body
Training all major muscle groups in a single session, typically 3 times per week. Ideal for beginners who benefit from high frequency and learning movement patterns. Each session hits every muscle, with 48 hours of recovery between sessions.
Upper/Lower
Alternating between upper body and lower body sessions, typically 4 days per week. Allows more volume per muscle group than full body while maintaining 2x weekly frequency. A versatile split that works well for intermediate lifters.
Push/Pull/Legs
Grouping muscles by movement pattern: push (chest, shoulders, triceps), pull (back, biceps), and legs (quads, hamstrings, glutes, calves). Run once for 3 days or twice for 6 days per week. The most popular split among intermediate and advanced lifters for maximizing volume and recovery.