Workout Split Generator
Free workout split generator that builds a PPL, Upper/Lower, or Full Body routine from your training days, goal, and equipment, with the exercises, sets, and rep ranges filled in.
Workout Split Generator
Days per week you can train
Primary goal
Experience level
Tunes weekly volume. Beginners may have their split downgraded for better recovery.
Available equipment
Time per session
Weekly schedule
Sets & reps guide
Your routine
Weekly volume per muscle
How to progress
Starting templates only. Adjust exercise selection and volume to your recovery, injury history, and progress. Talk to a coach or clinician before starting a new program, especially if you are new to resistance training or managing an injury.
How the Workout Split Generator works
The split itself comes down to one number: how many days a week you can train. Three days maps to Full Body, four days to Upper/Lower, five days to a Push/Pull/Legs/Upper/Lower rotation, and six days to a Push/Pull/Legs run twice through. This days-to-split mapping is the most common starting point across training resources because it keeps every muscle trained at a useful frequency without burying your recovery.
From there the generator filters every exercise by your equipment, so a full gym, a dumbbells-and-bench setup, and a bodyweight-only setup each produce a full routine. Your goal sets the rep ranges, rest periods, and progression style, while session length controls how many exercises land in each workout. What you get back is a routine you can take straight to your first session, not a vague guideline.
PPL vs Upper/Lower vs Full Body: choosing your split
Full Body works best on three days a week. Each session touches every major muscle, so even a low day count still trains each muscle three times. It is efficient and beginner-friendly, though sessions can run long if you add too many exercises.
Upper/Lower fits four days cleanly. You alternate upper-body and lower-body sessions, hitting each region twice a week with two rest days. It is simple to schedule, easy to recover from, and a strong default for beginners and busy intermediates.
Push/Pull/Legs suits five and six days. Splitting work by movement pattern keeps each session focused and shorter, and a six-day run still trains every muscle twice a week. PPL rewards lifters who can commit to more sessions and want higher total volume. If you are training twice in one day to fit the volume in, the two-a-day workout planner helps you structure both sessions.
Sets, reps, and progressive overload for your goal
Strength training uses heavier loads for 3 to 6 reps across 3 to 5 sets, with 2 to 4 minutes of rest so you can repeat near-maximal effort. Progress by adding a small amount of weight to your main lifts each week. Muscle growth lives in the 8 to 12 rep range for 3 to 4 sets with 60 to 90 seconds rest. The cleanest way to progress here is double progression: add reps until you reach the top of the range, then add load and start over.
Fat loss and recomposition use 10 to 15 reps for 2 to 4 sets with 45 to 60 seconds rest, often as supersets to raise training density. Hold your loads steady and progress by trimming rest or adding a set. Whichever goal you pick, take a lighter deload week every six to eight weeks so accumulated fatigue clears and progress keeps coming.
Pairing a workout split with a 75-day challenge
A structured split makes the workout task inside a 75-day challenge far easier to hit. When you know exactly which session is on the calendar and which exercises it contains, the daily 45-minute workout stops being a decision and becomes a routine you just execute. That consistency is what carries you across all 75 days.
To round out the plan, the macro calculator sets your protein and calorie targets, and the calorie deficit calculator dials in the numbers if fat loss is your goal. To log every workout, photo, and streak in one place, Reset75 tracks 75-day challenges, 75 Soft, and custom programs with no account required.
Frequently Asked Questions
Common questions about workout split generator
How many days a week should I work out?
Three to six days covers almost everyone. Three days suits a Full Body routine that hits each muscle three times a week. Four days fits Upper/Lower with each region trained twice. Five or six days lets you run PPL variations where every muscle still gets worked twice a week, which is the frequency most research links to better muscle growth. More days is not automatically better. Recovery, sleep, and consistency matter more than raw session count.
PPL vs Upper/Lower: which split is better?
Neither one wins for everybody. Upper/Lower works well on four days and is forgiving on recovery, which is why it suits beginners and busy schedules. Push/Pull/Legs shines on five to six days because it spreads volume across more sessions, keeps each workout shorter, and still hits every muscle twice a week. Pick the one that matches the number of days you can realistically train, then stick with it for at least eight weeks before you judge it.
What is a PPL (Push/Pull/Legs) split?
Push/Pull/Legs groups exercises by movement pattern. Push days cover chest, shoulders, and triceps. Pull days cover back and biceps. Legs days cover quads, hamstrings, glutes, and calves. Run it on six days and you train each muscle twice a week. PPL is popular because each session targets related muscles, so recovery is cleaner and workouts stay focused.
What is an Upper/Lower split?
An Upper/Lower split divides training into upper-body days (chest, back, shoulders, arms) and lower-body days (quads, hamstrings, glutes, calves). On a four-day week you train upper twice and lower twice, so every muscle is hit twice a week with two rest days. It is one of the simplest splits to schedule and recover from.
What's the best workout split for beginners?
Upper/Lower or Full Body. Both train each muscle two to three times a week, which lets beginners practice key lifts often and build technique fast. Lower-frequency splits like a six-day PPL spread a beginner too thin and undertrain each muscle. Start with three or four days, get comfortable with the compound movements, then add frequency once recovery and form are solid. Pair training with the calorie deficit calculator if fat loss is also a goal.
How many sets and reps should I do for muscle growth vs strength vs fat loss?
For strength, work in 3 to 6 reps for 3 to 5 sets with 2 to 4 minutes rest and heavier loads. For muscle growth, use 8 to 12 reps for 3 to 4 sets with 60 to 90 seconds rest, leaving 0 to 2 reps in reserve. For fat loss or recomposition, use 10 to 15 reps for 2 to 4 sets with 45 to 60 seconds rest, optionally as supersets to raise density. Across a full week, aim for roughly 10 to 12 sets per muscle as a beginner, 14 to 18 as an intermediate, and 18 to 22 as an advanced lifter.
Can I follow this workout split with only dumbbells or bodyweight?
Yes. The generator filters every exercise pool by your available equipment, so a dumbbells-plus-bench setup or a bodyweight-only setup still produces a full routine. Bodyweight training makes a pure strength goal harder to load, so target the higher end of each rep range and progress by moving to harder variations such as pistol squats or deficit push-ups rather than adding weight.
How do I progress on a workout split over time?
Progressive overload is the engine. For strength, add a small amount of load to your main lifts each week (linear progression). For muscle growth, use double progression: add reps within your range first, then add load once you hit the top of the range. For fat loss, hold load steady and add density by trimming rest or adding sets. Take a lighter deload week every six to eight weeks to let fatigue clear, then pick the load back up.