Workout Template Generator
Generate a weekly training split tailored to your available days and goal.
Precision Fitness Calculators
Generate a weekly training split tailored to your available days and goal.
Scientific Reference
Rep ranges follow the ACSM progression model — lower reps at higher loads for strength, moderate reps for hypertrophy. The 3-day split trains the whole body each session rather than a single muscle-group split, since training each muscle group at least twice a week drives greater hypertrophy than once-weekly training.
Rep Ranges by Goal
- Strength: 3–5 reps, 5 sets, longer rest (2–3 min)
- Hypertrophy: 6–12 reps, 3–4 sets, moderate rest (60–90 sec)
- Fat Loss: 12–20 reps, higher density, short rest (30–45 sec) + a conditioning finisher
Sources: ACSM Progression Models in Resistance Training (PubMed) · Resistance Training Frequency & Hypertrophy Meta-Analysis (PubMed)
The split follows your schedule, not the other way round
The best training program is the one that fits the days you genuinely have. This generator builds a complete week from two inputs — available days (3, 4 or 5) and goal (strength, hypertrophy or fat loss). Three days produces a Full Body A/B/C rotation, four days an Upper/Lower split, and five days Push/Pull/Legs plus Upper/Lower.
Every structure trains each muscle group at least twice weekly, because meta-analysis evidence shows twice-weekly frequency drives more hypertrophy than hitting each muscle once. That is also why the 3-day option is full-body rather than the classic chest-day/back-day "bro split" — with limited days, frequency wins.
How the goal changes the program
Goal selection rewires sets, reps and rest following the ACSM progression model. Strength: 5 sets of 3–5 reps on compound lifts with 2–3 minutes rest — heavy, low-fatigue-per-rep work that trains the nervous system. Hypertrophy: 4 sets of 6–10 with 60–90 seconds rest, the volume sweet spot for muscle growth. Fat loss: 3 sets of 12–15 with short rests plus a conditioning finisher, maximizing energy cost while resistance work protects muscle in a deficit.
The output is deterministic — the same inputs always generate the same plan — so a shared link reproduces your exact program. Run the plan for 6–8 weeks, adding weight or reps each week (progressive overload) before regenerating with new inputs. Pair it with the TDEE and Macro calculators: fat-loss training only shows results when the kitchen agrees.
Two things make or break the first month. The first is starting lighter than your ego wants. Beginning at a weight you could manage for a few more reps leaves room to add load every session, which is the entire mechanism of progress; starting at your limit means week two is already a grind. The second is logging what you lifted. Progressive overload is not a philosophy, it is a comparison against last week's numbers, and memory is not good enough — use the One Rep Max tracker or a notebook. Missing a session is survivable; missing the record of what you did makes the next session a guess.
Frequently Asked Questions
How many days a week should I train?
Three well-executed days outperform five inconsistent ones. Pick the number you can sustain for months — research shows muscle responds to weekly volume and consistency far more than to how that volume is split across days.
Is a 5-day split suitable for beginners?
It works, but is rarely necessary. Beginners progress fastest on 3-day full-body programs, which train every movement pattern three times weekly while leaving recovery room. Move to 4–5 days when progress on 3 stalls, not before.
When should I change my program?
After 6–8 weeks, or when you have stopped adding weight or reps for 2–3 consecutive weeks. Change one variable — days, goal, or exercise selection — rather than everything, so you can tell what worked.
Can I add cardio to the generated plan?
Yes. Low-intensity (zone 2) cardio on rest days or after lifting barely interferes with strength gains. Keep hard interval sessions at least 6 hours from heavy leg training, and count the extra activity in your TDEE.