Free workout generator
Find the best training split for your days and goal. Free, no sign-up.
Recommended split
Upper / Lower
4 x/week
What your week looks like
- 1Day 1 — Upper (chest, back, shoulders, arms)
- 2Day 2 — Lower (legs and abs)
Build the full plan in the app
Health & Lifts builds each day's exercises, with sets, form videos, and AI adjustments as you progress.
Tell us your goal, how many days a week you train, and your level, and see the ideal training split for you.
The full plan — each day's exercises, sets, form videos, and AI adjustments — you build in the app.
FAQ
What is the best training split?
It depends on your days: at 3 days, full body usually works best; at 4 to 6 days, splits like upper/lower and push/pull/legs give more volume per muscle group.
See this in action in the app
Health & Lifts builds your workout with AI, counts your calories by barcode, and adjusts everything as you progress.