What is the best workout split for muscle gain?

For hypertrophy, the classic answers are push/pull/legs (3 or 6 days), upper/lower (4 days), or a bro split (5 days). This generator picks the template from your training days and goal — try 4 days with the hypertrophy goal above to see an upper/lower example.

What does a 5 day workout split look like?

With a hypertrophy goal, 5 days becomes a bro split: Chest, Back, Legs, Shoulders, Arms. With strength or endurance, it becomes Push, Pull, Legs, Upper, Lower. Generate it above with your experience level to get the full exercise list with sets and reps.

Is push pull legs a good workout split?

Yes — push/pull/legs is one of the most proven splits: it groups muscles by movement pattern, gives each group ~48 hours to recover, and scales from 3 to 6 days. This generator assigns PPL automatically for 3-day plans (and PPL × 2 for 6 days).

How many days a week should I work out?

Most lifters do best on 3–5 days: 3 full days cover everything, 4 allows an upper/lower rhythm, 5 adds a dedicated arm or volume day. Beginners should start at 3–4; 6–7 day plans suit advanced lifters who manage recovery well. Enter your real availability — consistency beats ambition.

What is a 4 day upper lower workout split?

Two upper-body days and two lower-body days per week (Upper A, Lower A, Upper B, Lower B), so each muscle group is trained twice weekly — a sweet spot for both strength and hypertrophy. Select 4 days above to generate one with exercises, sets, and reps.

How are exercises, sets, and reps chosen in this workout split generator?

All from the vendored Forged workout-builder engine (MIT): a 47-exercise database filtered by muscle group, a seeded picker that takes ~45% compound lifts first, and goal-based tables (strength 5 × 3–5, hypertrophy 4 × 6–10 compounds, endurance 3 × 15–20). The plan is deterministic — same inputs always give the same workout.

Workout Split Generator

What is Workout split generator?

Workout Split Generator — Generate a weekly workout split from your training days, goal, and experience level. Get day-by-day focus areas with exercises, sets, and reps.

The split templates (Full Body / Push-Pull-Legs / Upper-Lower / Bro Split / PPL × 2), the 47-exercise database, the seeded exercise picker (~45% compounds first), and the goal-based sets/reps/rest tables all come from the vendored Forged workout-builder (yojithprograms/forged-workout-builder, MIT) — nothing is hand-written. Exercise count per session follows the engine's duration rule for 60-minute sessions: 4 for beginners, 6 for intermediates, 7 for advanced. The tool is stateless: picks are seeded deterministically from your inputs, so the same inputs always produce the same plan; the original app's workout-history and fatigue tracking are not carried over. Assumes full-gym equipment access. Not a substitute for a coach: exercise form, injuries, and medical conditions are not considered.

Why use this workout split generator?

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Built for workout split generator

Generate a weekly workout split from your training days, goal, and experience level. Get day-by-day focus areas with exercises, sets, and reps.

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Transparent & honest

Assumes full-gym equipment (barbell, dumbbell, machines, bodyweight) — the engine's "full gym" tier.

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Private by design

Everything runs in your browser. Your inputs never leave your device.

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Works everywhere

Fully responsive — perfect on desktop, tablet, and mobile. No app needed.

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Regularly updated

Regularly maintained and reviewed to ensure accuracy.

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Free forever

No accounts, no limits, no watermarks. Use Workout Split Generator as much as you need.

How to use Workout Split Generator

1Enter how many days you can train in the "Training days per week" field (1–7).
2Pick your primary goal: strength, hypertrophy, or endurance — it sets the sets, reps, and rest times.
3Choose your experience level — beginners get fewer exercises per session than advanced lifters.
4Run the generator to get your weekly split table: day, focus, and every exercise with sets × reps.
5Follow the plan for 4–6 weeks, then regenerate with a different goal or more days to keep progressing.

What can you do with Workout Split Generator?

Best workout split for muscle gain — Generate a weekly workout split from your training days, goal, and experience level.
5 day workout split — Generate a weekly workout split from your training days, goal, and experience level.
Push pull legs workout plan — Generate a weekly workout split from your training days, goal, and experience level.
4 day upper lower workout split — Generate a weekly workout split from your training days, goal, and experience level.
Weekly workout plan generator — Generate a weekly workout split from your training days, goal, and experience level.

Good to know

Assumes full-gym equipment (barbell, dumbbell, machines, bodyweight) — the engine's "full gym" tier.
60-minute sessions; exercises per session follow the engine's level rule (4 / 6 / 7).
Deterministic: same inputs → same plan; no workout history or fatigue memory.
General fitness information, not coaching or medical advice.

How it works

The split templates (Full Body / Push-Pull-Legs / Upper-Lower / Bro Split / PPL × 2), the 47-exercise database, the seeded exercise picker (~45% compounds first), and the goal-based sets/reps/rest tables all come from the vendored Forged workout-builder (yojithprograms/forged-workout-builder, MIT) — nothing is hand-written. Exercise count per session follows the engine's duration rule for 60-minute sessions: 4 for beginners, 6 for intermediates, 7 for advanced. The tool is stateless: picks are seeded deterministically from your inputs, so the same inputs always produce the same plan; the original app's workout-history and fatigue tracking are not carried over. Assumes full-gym equipment access. Not a substitute for a coach: exercise form, injuries, and medical conditions are not considered.

Examples

4 days, hypertrophy, intermediate

Upper/Lower split — Day 1 (Upper A) opens with Barbell Deadlift 4 × 6–10.

3 days, strength, beginner

Push/Pull/Legs — compound lifts at 5 × 3–5 with 3–5 min rest.

5 days, hypertrophy, advanced

Bro split — Chest, Back, Legs, Shoulders, Arms days with 6–7 exercises each.

People also search for these — this tool handles them all:

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