Free calculator
Workout split finder
Match your training days, equipment and focus to a proven weekly split.
By Caleb King, founder of CoachhUpdated Formula: Days per week, equipment tier and training goal matching
A workout split divides your training across the week by movement or muscle group. Matching your schedule and gear is critical: 3-day Full Body fits beginners, 4-day Upper/Lower offers ideal recovery for intermediates, and 6-day Push/Pull/Legs fits high-volume lifters. This tool matches you to Coachh's 7 sourced, set-by-set programs.
Workout split & plan finder
Answer 4 quick inputs to match your schedule, gear, and goals with a proven workout split and Session 1 blueprint.
Your recommended split
4-Day Upper / Lower Split
The sweet spot for intermediate lifters: trains each muscle group twice weekly with dedicated upper and lower sessions and a natural Wednesday rest day.
Week 1 Schedule
Mon
Upper Body Strength (Bench & Row)
Tue
Lower Body Strength (Squat & Hinge)
Wed
Midweek Rest & Active Recovery
Thu
Upper Body Hypertrophy (Incline & Chins)
Fri
Lower Body Hypertrophy (Lunges & Leg Curl)
Sat
Rest & Weekend Walk
Sun
Rest
Session 1: Upper Body Strength
Want Coachh to handle this automatically?
Logs your food, adapts your calorie targets and programs your sets as your weight moves.
Consistency beats complexity. Every split here is written with progressive overload and recovery spacing built in.
Comparing popular workout splits
The best split is the one you can execute consistently week after week. Nailing three sessions consistently beats planning five and repeatedly skipping two:
| Days / week | Recommended split | Best for | Recovery window |
|---|---|---|---|
| 2–3 days | Full Body Compound | Beginners, busy schedules, general fitness | 48 hours between full-body days |
| 4 days | Upper / Lower Split | Intermediates, building strength & hypertrophy | Wed & weekend rest days |
| 4–5 days | Hybrid Lift + Run | 5K/10K runners, endurance & strength athletes | Alternating lift & easy run days |
| 6 days | Push / Pull / Legs (PPL) | Advanced lifters, high-volume bodybuilding | 72 hours before repeating muscle group |
The science of weekly volume landmarks
Research indicates that muscle growth requires 10 to 20 challenging working sets per muscle group per week, performed within 1 to 3 reps in reserve (RIR). Distributing this volume across 2 to 3 weekly exposures stimulates muscle protein synthesis more frequently than once-a-week body-part “bro splits.”
Explore our free sourced programs
Every split recommended by this calculator corresponds to a complete, free, set-by-set plan available in Coachh’s program library:
Common questions
Is full body better than an upper/lower split?
Neither is universally better; it depends on training frequency. At 3 days per week, full body is superior because each muscle group is stimulated 3 times per week. At 4 days per week, an upper/lower split allows more volume per muscle group while providing 48–72 hours of recovery between sessions.
Can I build muscle training only 3 days a week?
Yes. Multiple meta-analyses by Schoenfeld et al. demonstrate that when weekly set volume is equated (e.g., 10–15 hard sets per muscle group per week), 3-day full body programs produce muscle hypertrophy comparable to 4- or 5-day splits.
How do I fit running and lifting together?
Separate hard leg sessions and hard runs by at least 24 to 48 hours. Keep 80% of your running in easy aerobic Zone 2 so your central nervous system can recover to hit your strength sets with high intensity.
What should I do if I miss a workout?
Never try to cram two missed workouts into one day. Simply pick up where you left off with your next planned session. Consistency over 12 weeks matters far more than an individual missed day.
Sources
- Dose-response relationship between weekly resistance training volume and increases in muscle mass. Journal of Sports Sciences (Schoenfeld BJ, Ogborn D, Krieger JW), 2017.
- Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Medicine (Schoenfeld BJ, Grgic J, Krieger J), 2019.
- Scientific Principles of Hypertrophy Training. Renaissance Periodization (Israetel M, Feather J, Faleiro TV, Helms E), 2020.