Training Split Planner
Optimal training split (PPL, UL, Bro, Full Body) by days, goal, and recovery with weekly structure.
Inputs
Fill in the inputs and press Calculate to see your science-backed results.
How to use Training Split Planner
Optimal training split (PPL, UL, Bro, Full Body) by days, goal, and recovery with weekly structure.
Choose measurements that describe your actual session or situation, confirm the units, then calculate. Read the result alongside its assumptions and use the tool again when your inputs change.
Inputs explained
Days per week
Enter a measured or estimated value (minimum 2) (maximum 7), using the unit indicated in the field label.
Goal
Choose the option that matches your context; available options include Hypertrophy, Strength, Power.
Experience
Choose the option that matches your context; available options include Beginner, Intermediate, Advanced.
Recovery capacity
Choose the option that matches your context; available options include Low, Moderate, High.
Time per session (min)
Enter a measured or estimated value (minimum 30) (maximum 120), using the unit indicated in the field label.
How to interpret the output
Use the output as a planning reference. A qualified coach should consider available equipment, movement skill and recovery.
Repeat measurements using similar conditions when monitoring trends. Numerical predictions can vary with input accuracy, measurement method and individual circumstances.
Limitations and responsible use
The best split is one you can adhere to consistently. Choose based on your schedule and recovery, not just optimization.
Read the full disclaimerFrequently asked questions
What does the Training Split Planner estimate?
Optimal training split (PPL, UL, Bro, Full Body) by days, goal, and recovery with weekly structure.
Which information do I need for this programming tool?
Provide Days per week, Goal, Experience, Recovery capacity, Time per session (min). Use your own relevant measurements and the units indicated in each field.
How should I interpret the result?
Use the output as a planning reference. A qualified coach should consider available equipment, movement skill and recovery. Compare results with your goals and other relevant observations rather than using a single output to make a major decision.
Disclaimer: The best split is one you can adhere to consistently. Choose based on your schedule and recovery, not just optimization. Read the medical disclaimer.
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