Workout splits
Not sure how many days you have, or which named split fits? Start with a plain day-count below, then browse the named splits underneath for the same idea with real muscle groups attached.
Tip: to keep a copy, choose Save as PDF on the print screen (iPhone: tap Share, then Save to Files).
How many days a week can you commit to?
A generic starting shape, train days and rest days, before any specific split is attached. This is a fixed example for now, picking exactly which days of the week is coming in a future, more detailed tool.
Walking, yoga & Pilates weeks
Simple weeks built around walking, yoga, or Pilates, on their own or mixed with gym days. Each one works as a complete routine at any level, or as an easy place to start. Shown here with one example day count.
Want your own days? Pick any of these in the Workout Schedule Builder and choose 2 to 6 days a week. It shows up in My Plan too.
Named splits
Nine common ways to lay out a gym week, with real muscle groups on each day. This is just the shape, which days train what, not the exercises themselves, so you can compare frequency and structure before committing to one.
This page shows weekly patterns only. For the exercises, sets, and reps behind a specific day, see the 4-day workout split elsewhere on this site, it follows the Upper/Lower × 2 shape shown here.
More splits, and exercise detail for each one, are on the way. This is a starting reference, not the final word on any of these.
This is general information, not personalized medical or training advice. Check with a doctor before starting a new exercise program, especially with an existing injury or medical condition.