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Get a personalised training split based on your available days, goals, and experience level. Instantly see your weekly plan with exercises, sets, and reps.
Research shows each muscle group benefits from being trained 2–3 times per week for optimal growth. Training fewer days means each session needs to cover more muscle groups (full body), while more days allow you to split the work and add volume per muscle.
Beginners recover faster and build strength most efficiently with full-body sessions. Compound movements across all major muscle groups teach motor patterns, build a strength base, and maximise the neurological adaptations that drive early progress. Three full-body days per week with a day of rest between sessions is the gold standard for your first year.
As you gain experience, each muscle group needs more sets to keep growing. Splitting your training across dedicated days lets you pile up enough volume per muscle without sessions running two hours. Push/Pull/Legs and Upper/Lower are the most popular frameworks because they balance volume, frequency, and recovery.
Growth happens outside the gym. Regardless of your split, aim for 7–9 hours of sleep, adequate protein (1.6–2.2 g per kg of body weight), and at least one full rest day per week. Overtraining without recovery leads to stalled progress and increased injury risk.
This is a starting template. Your coach can customise this for you in The Forge — adjusting exercise selection, periodisation, and volume to match your body, your history, and your goals.
Your split is just the starting point. Sign up to get paired with a coach who will build a fully personalised programme, track your progress, and adjust as you grow.
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