Calculator
Workout Split Selector
Tell us your training days, time per session, experience and goal, and you'll get a split with the week structure.
Workout Split Selector
Tell us your week, we'll tell you the split that fits it.
Recommended split
Upper / Lower
Hits every muscle twice a week with manageable per-session volume. The default for most intermediates.
Week structure
- Mon: Upper
- Tue: Lower
- Thu: Upper
- Fri: Lower
Read the article
The full explanation behind this calculator, with sources.
Best workout splits compared →Other calculators
Protein Calculator
Daily protein target with a meals breakdown.
TDEE & Calorie Calculator
Maintenance calories, plus cut and bulk targets.
One Rep Max Estimator
Estimate your 1RM and the full percentage table.
Weekly Volume Calculator
Weekly sets per muscle, scored against evidence ranges.
Rest Period Recommender
How long to rest between sets, by goal.
Body Fat Estimator
Navy method body fat estimate.