Which training split should I run?
Three taps — how many days you can train, your main goal and your experience. We’ll map you to a sensible split and show what every day covers.
A typical week
Why this fits you
Build it out: volume tracker → · warm-up generator → · program loads → · exercise library →
This finder runs entirely in your browser — nothing is stored or sent. There is no single “best” split — the right one is the one you can actually stick to and recover from, and these are common, sensible starting points rather than rules. General fitness information, not medical advice; pick what fits your schedule and recovery, and consult a professional before starting a program.
Spotter takes your split from here — it picks the lifts and starting loads, ramps your volume at a sane pace and adjusts as you get stronger.
Try Spotter free →