What a split is
A workout split decides which muscles you train on which day. The aim is to hit each muscle group often enough to improve, while leaving enough rest between sessions to recover. How many days you can train determines which split fits.
Matching the split to your week
With two or three days, full-body sessions let you train everything more than once per week. With four days, splitting into upper and lower body gives each half two sessions. With five or six days, push, pull and legs sessions keep each session shorter and more focused. Choose fewer days than you think you can manage; a plan you follow for a year beats a perfect one you drop in three weeks.
Goal changes the numbers
Strength work uses heavier weights, fewer reps (around 3 to 6) and longer rests. Muscle-growth work uses moderate weights, 6 to 12 reps and shorter rests. General fitness mixes both with some conditioning. The generator changes the rep and rest ranges to match your goal.
Frequently asked questions
What is the best workout split?
The best split is the one you can follow consistently. For 2 to 3 days a week, full-body sessions work well. For 4 days an upper/lower split is common. For 5 to 6 days, push/pull/legs is popular. Training each muscle group about twice a week is a solid default for most people.
How many sets per muscle per week?
Many programmes land between about 10 and 20 hard sets per muscle group per week for muscle growth, and beginners often progress on less. The generator keeps session volume moderate so it is realistic to recover from.
Is this medical or personal training advice?
No. It is a general planning template. Check with a doctor before starting a new programme if you have an injury or health condition, and consider a qualified coach for form and personal adjustments.
How do I progress?
When you can complete all sets at the top of the rep range with good form, add a small amount of weight next session. If you stall for several weeks, check your sleep, food and rest days before changing the programme.