Online Tool Store
Workout Split Planner
Build a 7-day workout split from proven training archetypes like Push/Pull/Legs and Upper/Lower, tailored to your fitness goal, with weekly muscle frequency metrics and CSV export.
🔒 This tool runs entirely in your browser. Your files are never uploaded to a server.
7-Day Weekly Training Schedule
6 Training Days / 1 Rest DayWeekly Muscle Frequency & Volume Focus
How it works
- Choose from proven training split archetypes (Push/Pull/Legs, Upper/Lower, 3-Day Full Body, Arnold Split, or Bro Split).
- Select your primary fitness objective (Hypertrophy, Pure Strength, or Endurance).
- Examine the 7-day schedule grid with mapped exercise selections and rest days.
- Review weekly muscle frequency metrics and export your program to CSV or clipboard.
FAQ
What is a workout split and why is it important?
A workout split organizes your training week by dividing exercise days according to specific muscle groups or movement patterns (e.g. Push, Pull, Legs), ensuring balanced muscular development and adequate recovery between sessions.
How many times per week should each muscle group be trained?
Exercise science research suggests training each major muscle group 2 times per week delivers optimal muscle protein synthesis and hypertrophy gains compared to once-weekly training.
What is the difference between PPL and Upper/Lower splits?
A 6-day Push/Pull/Legs (PPL) split trains movements across 6 sessions per week for advanced lifters, while a 4-day Upper/Lower split provides an optimal balance of recovery and frequency for intermediate trainees.
Can I export this workout schedule to a spreadsheet or gym app?
Yes. You can copy the weekly program directly to your clipboard or download it as a CSV file to import into workout tracking applications.
How we compare
| Feature | Online Tool Store | Paid gym apps | Fitness forums |
|---|---|---|---|
| Instant 7-day calendar layout | ✓ | ✓ | ✗ (Plain text) |
| Multiple proven science-backed presets | ✓ | ✓ | Partial |
| No monthly subscription or login | ✓ | ✗ ($10–$20/mo) | ✓ |