Find your split

How many days a week can you get to the gym? We'll show you how to split up your training.

Days per week

Training 7 days a week is excessive and raises your risk of injury. Your muscles grow while you rest, so take at least one day off.

For 4 days a week, choose one of these 2 splits:

Upper / Lower

Upper body one day, lower body the next. Every muscle gets trained twice a week.

  3. WedRest
  6. SatRest
  7. SunRest

Hover or tap a day to see what to train, and in what order.

Anterior / Posterior

The front of your body one day, the back the next. Every muscle gets trained twice a week.

  3. WedRest
  6. SatRest
  7. SunRest

Hover or tap a day to see what to train, and in what order.