ScienceBuff – Workout Planner
Available Equipment
Bodyweight Only
Dumbbells
Barbell
Bench
Squat Rack
Smith Machine
Cable Machine
Treadmill
Preferred Split Types
Full Body 3x
Research shows 2-3 full body workouts per week are optimal for beginners
Upper Lower 4x
Four day split ideal for intermediate lifters
Push Pull Legs
Popular 6-day split for advanced lifters
Strength Focus
Powerlifting-style split focusing on the big three lifts
Body Part Split
Traditional bodybuilding split for maximum volume
Upper/Lower/Push/Pull
Hybrid split combining benefits of upper/lower and push/pull
Bro Split
Classic 5-day bodybuilding split, one muscle group per day
Arnold Split
Golden Era 6-day split with antagonistic supersets
CBum Split
Mr. Olympia Chris Bumstead's modern PPL variation
Sulek Split
High-frequency split with daily arm training
Select multiple splits to get variety in your generated workouts
Training Days per Week
2 days
3 days
4 days
5 days
6 days
We'll generate a plan using one of your selected splits
Experience Level
Beginner
Intermediate
Crazy
Number of Plans to Generate
1 plan
2 plans
3 plans
4 plans
5 plans
Generate multiple plans to compare different approaches
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Generating your workout plan...
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