LiftPal · Training tool
Which training split fits your week?
Choose your training days, available time, and experience. See an example week with a clear focus for each session.
Your starting point
Full body on three days
Example week · move sessions to fit your schedule
MondayFull body
Tuesdayrest
WednesdayFull body
Thursdayrest
FridayFull body
Saturdayrest
Sundayrest
Why this structure?
Three full body sessions spread the main movement patterns across the week. There is room between sessions to recover and adjust.
What to watch for
If sessions run long, shorten the exercise list. Spread the main movement patterns across the week.
Another option
If you want to emphasize one area, upper / lower / full body may fit better.
The example week arranges your training days. Choose exercises, sets, and loads for your experience level. Seek qualified advice about pain or other symptoms.