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Free AI Workout Split Generator

The right split for the days you can train, with every workout written out.

Choose a split, such as push/pull/legs, upper/lower, full body or a body-part split, or let the AI pick the best one for your schedule. Then get the full program: workouts, exercises, sets, reps and rest.

  • Completely free
  • No login or sign-up
  • About 2 minutes
  1. Tell us about youYour goals, experience, schedule, equipment and any injuries.
  2. AI builds your programWorkouts, sets, reps and rest, matched to your equipment and time.
  3. Import and trainOne tap loads it into Progress, which tracks every set and moves your weights up as you get stronger.

Full gym is pre-selected. Change it in the builder if you train at home.

General fitness guidance, not medical advice.

Which split fits your week?

A split is just how you divide your training across the week. The best one is the one that fits how many days you can train:

  • 2–3 days: full body. Every session trains every major muscle, so nothing goes a week without work.
  • 4 days: upper/lower. Each muscle gets trained twice a week with more volume per session.
  • 5–6 days: push/pull/legs. Pushing, pulling and leg days, run twice through each week.
  • 5+ days, experienced: a body-part split, with one or two muscle groups per session.

Not sure? Let the AI decide

Choose "Let the AI decide" and it picks the split from your days, session length, goals and experience. If you already know you want push/pull/legs or upper/lower, pick it and the AI writes that split for you, with the exercises, sets and reps for each day.

Prefer a ready-made plan?

These free programs are a good fit too. Follow them as written, or import any of them into Progress in one tap.

Intermediate3 or 6 days/weekFull gym

Push/Pull/Legs

The classic split, run three or six days a week.

Push/pull/legs~60 min18 exercises
View program
Intermediate4 days/weekFull gym

4-Day Upper/Lower Split

More volume and focus for lifters ready to train four days a week.

Upper/lower~60 min24 exercises
View program
Advanced5 days/weekFull gym

5-Day Bodybuilding Split

A dedicated day for every muscle group. Maximum focus, maximum pump.

Body-part split~60 min27 exercises
View program

Questions

What is the best workout split?

There isn't one best split. Training each muscle about twice a week works well for most people, which full body (3 days), upper/lower (4 days) and push/pull/legs (6 days) all do. Pick the one that matches the days you can stick to.

Is push/pull/legs good for beginners?

It can be, but a 3-day full-body plan usually works better at first, because each muscle gets trained more often. If you can train 6 days a week and enjoy it, PPL is fine.

Can I change the split later?

Yes. Come back, choose a different structure or number of days, and build a new program. Import it into Progress and your logged history stays in the app.

Is the AI workout plan generator really free?

Yes. Building a program is completely free, with no account, email or payment needed. You can build up to 3 programs a day.

Is it safe if I have an injury?

If you select an area with pain or a past injury, the AI avoids the riskiest exercises for it. It is general fitness guidance, not medical advice, so check with a doctor or physiotherapist before starting, and stop any exercise that causes pain.

How do I use the program?

Tap "Import this program into Progress" on your phone and the whole program loads into the Progress workout tracker (free to download), which logs every set and suggests when to add weight. You can also just follow the plan on the page.

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