Workout Split Planner
Choose a split, say how many days a week you train and which day your week starts on, and get a week-by-week calendar naming what each day is — the next focus in the rotation, or a rest day. Rest days are spread through the week rather than bunched at the end. It is a planner, not a training programme and not medical advice: it decides when, never what, how much or how hard. If you are new to training, pregnant, or returning from injury, speak to a qualified coach or clinician before starting.
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Worked example
Learn the method
Inputs
- Split
Full body / Upper / Lower / Push / Pull / Legs / Push / Pull / Legs + Upper / Lower / Chest+Tri / Back+Bi / Legs - Days you train per week
4 - Week starts on
Monday / Tuesday / Wednesday / Thursday / Friday / Saturday / Sunday - Weeks to lay out
4
Frequently asked
Does it tell me what exercises to do?
No, and it never will. It prints the NAME of each day in your split and nothing else — no exercises, sets, reps, loads, intensity or calories. What you do on a Push day is between you and whoever wrote your programme.
How many days a week should I train?
That is not a question a calendar can answer, so it does not try. You enter the number of days you train; the tool arranges those days and the rest days evenly across the week. There is no built-in 'recommended' figure.
Why are my rest days not at the weekend?
Because they are spread as evenly as seven days allow — four training days come out as one on, one off, rather than four in a row and three off. Change the start day to slide the whole pattern round the week.
Is this medical or fitness advice?
No. It is a scheduling tool and it claims no health or fitness outcome. If you are new to training, pregnant, or coming back from injury or illness, talk to a qualified coach or a clinician.