Tell it your goal, how many days you can train and how long you have been training. It returns a week you can walk in and follow.
Estimates are for general guidance only and are not medical advice. For a personalised plan, book a free guided tour at RPM Gym.
The output is a week, not a recommendation. Each training day is named, so Day 1 is a session you can actually run rather than a label to interpret, and the prescription underneath tells you how to run it.
Three inputs drive it and each changes a different thing. Days available decides the structure. You can't run a six-way split on three days without training everything too rarely. Goal sets the sets, reps and rest, because strength and fat loss demand genuinely different work. Experience decides between whole-body frequency and a body-part split.
That last one is where most plans go wrong. Newer lifters improve fastest on frequency, hitting each movement two or three times a week, which is why this returns full-body and upper/lower structures for beginners even at five or six days, rather than the split an experienced lifter would run.
Structure = f(days available, experience) beginner 2–3 days → full body · 4–6 days → upper/lower with full-body inserts intermediate+ 3 days → push/pull/legs · 4 days → upper/lower ×2 · 6 days → PPL ×2 Prescription = f(goal) strength 4–5 × 3–6 reps, 2–4 min rest · muscle 3–4 × 6–12, 90–120 s fat loss 3 × 8–12, 60–90 s · general health 2–3 × 10–15, 60 s
Four days a week, goal is building muscle, training consistently for over a year.
Each muscle group trained twice a week across four sessions, the frequency most of the hypertrophy literature converges on, with roughly an hour per session.
Three or four covers most goals well, and the difference between four and five is smaller than the difference between two and three. Pick the number you can repeat every week for two months, not the number that looks best on paper.
One that trains each muscle group about twice a week, keeps most sets in the 6–12 rep range, and gets progressively harder. Structure matters less than the fact that the weight on the bar goes up over time.
Usually not at first. Full-body or upper/lower sessions give more practice per movement per week, and early progress is largely about learning the lifts. Body-part splits make more sense once technique is settled and you need more volume per session.
The split calculator answers one narrow question: which split suits the number of days you have. This builds the whole week around it: named sessions, sets, reps, rest, cardio and session length, adjusted for your goal and experience.
Most of these plans land between 45 and 70 minutes. Strength work runs longer because the rest periods are longer, not because there's more work in the session.
Yes. If you care most about the strength work, do it first, or separate them by a few hours. For fat loss the plan puts cardio alongside lifting rather than in place of it, because the lifting is what protects muscle while you're in a deficit.
When progress stalls for two or three consecutive weeks despite good sleep and food, or after about six weeks, whichever comes first. Change one variable, usually volume or exercise selection — rather than rebuilding everything at once.
Bring this week to RPM Gym in Al Manhal and have a coach set your starting loads and check the lifts. Book a free guided tour.