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.

Days you will actually attend

234Five or more

How long a session can be

Short. You need to leave on time.Long enough for a main lift and a few simpler exercises.

Is a sport already in the week?

No. Lifting is the training.Yes. Swimming or another sport has to stay.

Full body, three days

Three full-body days forgive a missed visit. The next session still trains most things. Keep each day shorter than a body-part session so you finish.

Day A
Squat emphasis.
- Squat or leg press
- A press
- A row or pulldown
Day B
Hinge emphasis.
- Hinge, or a split squat if the back is already busy
- A press
- A row or pulldown
Day C
Repeat the patterns that felt least practised, with less ambition.
- Squat or leg press
- A press
- A row or pulldown

If the third day keeps falling off the calendar, drop it and own two days. A plan you attend beats a plan you apologise for.

Anyone with the link sees this week.

Patterns, not a programme with your name on it. The reasoning is in how to choose a training split.

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.