Your training week
Which session on which day, and the food that goes on it. Pick your days — the arrangement below is the usual one, not a calculation, so move it to fit your week if you need to.
FULL BODY · 1 training days
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Mon
Rest
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Tue
Rest
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Wed
Full body A Squat and press · 5 movements
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Thu
Rest
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Fri
Rest
-
Sat
Rest
-
Sun
Rest
One session, midweek. Put it where it is least likely to be the thing that gets skipped.
FULL BODY x2 · 2 training days
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Mon
Full body A Squat and press · 5 movements
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Tue
Rest
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Wed
Rest
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Thu
Full body B Hinge and overhead · 5 movements
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Fri
Rest
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Sat
Rest
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Sun
Rest
Two sessions as far apart as the week allows, so each one is fully recovered for.
FULL BODY x3 · 3 training days
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Mon
Full body A Squat and press · 5 movements
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Tue
Rest
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Wed
Full body B Hinge and overhead · 5 movements
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Thu
Rest
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Fri
Full body C Quads and pull · 5 movements
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Sat
Rest
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Sun
Rest
A rest day between every session. At three days a week, recovery is never the limit.
UPPER / LOWER · 4 training days
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Mon
Upper A Press emphasis · 6 movements
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Tue
Lower A Squat emphasis · 5 movements
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Wed
Rest
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Thu
Upper B Pull emphasis · 6 movements
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Fri
Lower B Hinge emphasis · 5 movements
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Sat
Rest
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Sun
Rest
Two blocks of two. Upper then lower means consecutive days never train the same thing.
PPL + UPPER/LOWER · 5 training days
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Mon
Push Chest, shoulders, triceps · 6 movements
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Tue
Pull Back and biceps · 6 movements
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Wed
Legs Quads, hamstrings, calves · 6 movements
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Thu
Rest
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Fri
Upper A Press emphasis · 6 movements
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Sat
Lower A Squat emphasis · 5 movements
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Sun
Rest
The push, pull and legs block runs together, then a rest day, then the upper and lower days.
PUSH/PULL/LEGS x2 · 6 training days
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Mon
Push Chest, shoulders, triceps · 6 movements
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Tue
Pull Back and biceps · 6 movements
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Wed
Legs Quads, hamstrings, calves · 6 movements
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Thu
Push Chest, shoulders, triceps · 6 movements
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Fri
Pull Back and biceps · 6 movements
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Sat
Legs Quads, hamstrings, calves · 6 movements
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Sun
Rest
Six on, one off. At this frequency the split is what protects recovery, not the rest days.
The meal column fills in once you have a week of food. Build one in 90 seconds — free, no account, and it lands on the same days as the sessions above.
The split comes from which split matches your week; every movement in it has its own page. Nothing here is stored anywhere but this device.