How to use
- 1Choose training days per week (2–6), goal, equipment and experience.
- 2The generator picks the split (full body, upper/lower or push/pull/legs) and the days.
- 3Hit “Shuffle” on any day to swap in different exercises.
- 4Print the plan; your choices are saved automatically in this browser.
Which split and when
Two or three days a week get a full-body routine, so each muscle is trained 2–3 times a week. Four days become an upper/lower split, five days upper/lower plus push/pull/legs, and six days two rounds of push/pull/legs (PPL). Research shows that when weekly sets are equal the type of split makes little difference — consistency and progressive overload matter far more.
How sets, reps and rest are set
For strength, compound lifts get 4 × 3–5 with 2–3 minutes’ rest; for muscle gain 3 × 6–10 (10–15 on accessories) with about 2 minutes; for fat loss 3 × 8–12 with 60–90 seconds. Beginners do one set fewer and advanced lifters one more. Around 10 or more hard sets per muscle per week is a good hypertrophy target. For fat loss the calorie deficit does the heavy lifting; training helps you keep muscle.
Gym, dumbbells or bodyweight
The exercise library is filtered by equipment: barbells and machines in the gym, alternatives such as goblet squats, dumbbell Romanian deadlifts and one-arm rows with dumbbells only, and push-ups, inverted rows and Bulgarian split squats for bodyweight. Without a pull-up bar, vertical pulls are swapped for rows automatically. If you have pain, an injury or a medical condition, check with a professional before you start.
Frequently asked questions
How many days a week should I work out?
Three full-body sessions a week is ideal for beginners. With more time, a 4-day upper/lower split works well; 5–6 days suit experienced lifters.
What is the best workout plan for beginners?
Three full-body days a week built on a squat, a hinge (deadlift variation), a push and a pull. Add weight once you reach the top of the rep range.
Can I build muscle with dumbbells at home?
Yes. Growth is similar anywhere from about 6 to 30 reps as long as sets end 1–3 reps short of failure; when the dumbbells get light, add reps or slow the tempo.
How long should I rest between sets?
2–3 minutes on heavy compound lifts and 60–90 seconds on isolation moves. Shorter rests save time but may reduce the weight you can lift.
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