Choose the days you can train and a split template, then fine-tune which muscles each day hits. The planner counts how often and how many sets each muscle gets per week and flags muscles trained on back-to-back days.
| Muscle | Sessions / week | Weekly sets | Status |
|---|
Runs entirely in your browser. Nothing is uploaded to any server.
See at a glance if any muscle group is missing or overloaded.
Spot muscles hit on consecutive days before you feel it.
Map workouts onto the actual days you can get to the gym.
Full-body routines train everything three times a week and suit beginners and busy people. Upper/lower splits alternate upper and lower days, usually four times per week. Push/pull/legs groups pressing, pulling and leg muscles and works well on three or six days.
Body-part or "bro" splits give each muscle one big day per week. They can work with enough volume, but most lifters progress faster when each muscle is hit twice a week.
3 days, each muscle 3 times per week.
4 days, each muscle twice per week.
3 or 6 days, once or twice per week.
The one you can do consistently. Research suggests training each muscle about twice a week with 10 to 20 weekly sets works well for most people, which full body, upper/lower and push/pull/legs all allow.
A muscle trained on two consecutive days gets less than 48 hours to recover. That is fine for small muscles or light work, but it is worth checking for heavy compound lifts.
Sessions per week for a muscle multiplied by the hard sets per muscle per session you enter.
Yes. Choose any template, then click muscle chips to add or remove them, rename days, or switch days between training and rest.
Yes. Sunday and Monday count as consecutive days for the recovery check.
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