Workout Split Builder
Get a personalised training split based on how many days you can train and what equipment you have.
How this split builder works
The builder applies evidence-based rules to match your schedule and equipment to the most appropriate training structure. 1–3 days maps to Full Body (each session hits all major muscle groups). 4 days maps to Upper/Lower (each muscle group trained twice). 5–6 days maps to PPL (Push/Pull/Legs, each group trained twice). 7 days maps to a Bro Split.
Equipment constraints
Bodyweight and dumbbell-only limitations override the day-based recommendation and default to Full Body — the most versatile structure when compound loading options are limited.
Frequently Asked Questions
- Which training split is best for building muscle?
- Research suggests training each muscle group twice per week is generally superior to once per week for hypertrophy. Upper/Lower (4 days) and PPL (6 days) both achieve this. Full Body (3 days) also works well for beginners. 'Best' ultimately depends on your schedule, recovery, and adherence.
- Is a 6-day PPL too much training?
- For most intermediate to advanced lifters with good sleep and nutrition, a 6-day PPL is manageable. Beginners should start with 3 full-body sessions per week and progress from there. If recovery is poor, reducing volume or frequency is more effective than pushing through fatigue.
- Can I build muscle with just 3 days per week?
- Yes. A 3-day full-body programme with well-chosen compound lifts and progressive overload is highly effective, especially for beginners and intermediates. The gains from a 5th or 6th day are marginal for most people.
- What does PPL stand for?
- Push/Pull/Legs. Push sessions train pressing muscles (chest, shoulders, triceps). Pull sessions train rowing muscles (back, biceps, rear delts). Leg sessions cover quads, hamstrings, glutes, and calves. Each is trained once (3-day) or twice (6-day) per week.