Week
Week builder
Count the days you will attend on an ordinary week, then subtract one if a day usually disappears. This builder uses the number you give it. It will not invent a sixth day to make the split look serious.
Which shape you get
- Two days, or any week that already has a sport, becomes two full-body sessions. A sport plus four lifting days is cut back to two lifts.
- Three days stays full body, with a lighter third day.
- Four days becomes upper, lower, upper, lower.
- Five or more becomes push, pull, and legs, with a repeat. The fifth day is not a new theme.
- A short session drops the extra exercises. The main pattern stays.
Read how to choose a training split before you treat the list as the only correct week. If you swim, read swimming and strength training as well.