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Get a weekly split that fits your days, not a template you can’t run.

Pick days, goal, and experience. Get a weekly split—full body, upper/lower, or PPL—plus rest-day layout.

Build splitRead the guide
Session plan, not a coach

Upper / Lower

4 lifting days. Rest days are part of the week.

4 train / 3 rest

Days you can train

Goal
Experience

  1. Mon: Upper

    Bench or push-up 3–4× 8–12 · Row or pulldown 3–4× 8–12 · Overhead press 3–4× 8–12 · 2 accessories (arms, delts, or core)

  2. Tue: Lower

    Squat 3–4× 8–12 · Hinge (RDL/deadlift) 3–4× 8–12 · 2 accessories (arms, delts, or core)

  3. Wed: Rest

    Walk, sleep, or easy mobility. Leave the hard sets for training days.

  4. Thu: Upper

    Bench or push-up 3–4× 8–12 · Row or pulldown 3–4× 8–12 · Overhead press 3–4× 8–12 · 2 accessories (arms, delts, or core)

  5. Fri: Lower

    Squat 3–4× 8–12 · Hinge (RDL/deadlift) 3–4× 8–12 · 2 accessories (arms, delts, or core)

  6. Sat: Rest

    Walk, sleep, or easy mobility. Leave the hard sets for training days.

  7. Sun: Rest

    Walk, sleep, or easy mobility. Leave the hard sets for training days.

Not a coach and not a full program. Swap lifts you can’t do safely.

This tool is for education and planning. It is not medical advice.

Split by days

2–3 days: full body. 4 days: upper/lower. 5: upper/lower plus one extra. 6: push/pull/legs twice. Rest days are on the calendar on purpose.

Frequency vs weekly sets

Hitting a muscle twice a week usually beats one giant day you dread. Beginners need fewer sets; adding days is not the same as adding junk volume.

When to stay vs switch

Stay if you can recover and loads are creeping. Switch if you keep skipping the same day. This generator will not fix sleep, calories, or a stall by itself.

Not medical advice

This tool is for education and planning. It does not diagnose, treat, or replace care from a qualified professional.

Want the daily picture?

Log meals and hit the target with CaloDrop.

The split only works if recovery and food do. Log meals, hit the target.

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Not medical advice. CaloDrop tools are estimates for planning, not a diagnosis or treatment.