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Popular Templates

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Push/Pull/Legs A

A

Chest, Lats, Quads

Chest-focused push, lat-focused pull, quad-focused legs. The foundation of PPL training.

3 days/week
intermediate
4.9
12.5k uses
Push A• Chest-Focused
Pull A• Width / Lat-Focused
Legs A• Quad-Focused
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Push/Pull/Legs B

B

Shoulders, Back Thickness, Hamstrings

Shoulder-focused push, row-focused pull, hamstring-focused legs. Complete your PPL rotation.

3 days/week
intermediate
4.9
11.2k uses
Push B• Shoulder-Focused
Pull B• Thickness / Row-Focused
Legs B• Hamstring/Glute-Focused
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Upper/Lower A

A

Horizontal movements, Quad-dominant

Horizontal push/pull focus upper, quad-dominant lower. Perfect for 4-day splits.

2 days/week
intermediate
4.7
6.5k uses
Upper A• Horizontal Push/Pull
Lower A• Quad-Dominant
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Upper/Lower B

B

Vertical movements, Hip-hinge dominant

Vertical push/pull focus upper, hip-hinge dominant lower. Completes 4-day rotation.

2 days/week
intermediate
4.7
5.9k uses
Upper B• Vertical Push/Pull
Lower B• Hip-Hinge Dominant
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Full Body A

A

Push-emphasis, Squat day

Push-emphasis full body. Squat and bench lead the session. Perfect for 3x/week training.

1 days/week
beginner
4.8
8.2k uses
Full Body A• Push-Emphasis
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Full Body B

B

Pull-emphasis, Hinge day

Pull-emphasis full body. Deadlift and pulls lead the session. Alternates with Full Body A.

1 days/week
beginner
4.8
7.5k uses
Full Body B• Pull-Emphasis