Your Training Profile
Fill in three fields and we'll build your split.
New to lifting? Read how to build muscle as a beginner. Want the routines on paper? Grab the free 3/4/5-day gym split PDFs →
Track the eating side too: install the calorie tracker → or start with the free Day One Pack →
Know your starting numbers before you pick weights: free One Rep Max Calculator →
Weekly Schedule
Rest Day Recommendations
- Active recovery: light walk, yoga, swimming or mobility work — avoid intense effort.
- Sleep: 7–9 hours is where most adaptation happens. Non-negotiable.
- Nutrition: Keep protein high (same targets) even on rest days — muscle is built 24/7.
- Foam roll: 10–15 minutes on tight areas (quads, lats, thoracic spine).
- Hydration: 35–40 ml/kg bodyweight. Add electrolytes if you sweat heavily.
Support Your Training with Quality Nutrition
Recovery, muscle protein synthesis and energy output all depend on what you eat and supplement correctly. Browse No Nonsense Fitness ranges.
What the split names mean
A split tells you how sessions are organised. Choose a week you can repeat, then check which muscles it covers.
| Split | What to check |
|---|---|
| Full body | Several major muscle groups in each session. A repeatable option when you have fewer training days. |
| Upper/lower | Upper-body and lower-body sessions alternate. How often each group is trained depends on the weekly schedule. |
| Push/pull/legs (PPL) | Push, pull and leg sessions are separate. One three-day cycle trains each focus about once that week; the name alone does not mean twice-weekly coverage. |
| Body part (bro split) | Sessions focus on particular body parts. Check the actual week for coverage, recovery and the days you can attend. |
New to lifting? The three-day beginner gym plan alternates full-body sessions. It is a different option from the three-day push/pull/legs PDF.
Questions before you choose
How does the Training Split Recommender work?
Enter your days available per week, primary goal and experience level. The tool gives you a weekly split and an example exercise schedule. Use it as a starting point, not an individual coaching plan.
What training splits does it recommend?
Depending on your inputs, it recommends Full Body, Upper/Lower, Push/Pull/Legs (PPL), or a Body Part (Bro) Split across one to seven available days.
Is the Training Split Recommender suitable for beginners?
Yes. For one to three available days, the beginner options use full-body routines; with four or more days the tool suggests an upper/lower split. Start with weights you can control and learn the movements. The three-day beginner gym plan is a separate full-body example you can read before using the tool.
Is the Training Split Recommender free?
Yes. It is free, with no signup or email required. Your recommendation and weekly schedule appear on this page.