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Split Selector

Find your ideal training split in 30 seconds

What is a Training Split? A training split determines how you organise your workouts across the week — how often each muscle group is trained, how much volume per session, and how recovery is structured. Choosing the right split (full body, upper/lower, PPL, bro split, or powerlifting) is one of the most important programming decisions you can make. This concept is covered in depth in the Training & Programming Book (27 chapters, 200+ references).
Recommended Split
Upper / Lower
A balanced split for moderate frequency and volume.

Want the full picture?

This free calculator gives you a snapshot. The full Training & Programming Book covers progressive overload, periodisation, exercise selection, fatigue management, and autoregulation across 27 chapters with 200+ scientific references.

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