KovaChoose your schedule, experience, goal, equipment, and session length. Get a free sample week with exercises, sets, and reps from a matching routine. Print it or share a link with your selections. No account, email, or subscription needed.
Kova · Free sample workout week · www.kovalift.com/tools/workout-split-selector
Starting split from your weekly availability
Full body A / full body B / full body A, then alternate
Three full-body days keep squat, push, pull, and hinge patterns frequent while leaving recovery between sessions.
Watch: Use the full gym only when an exercise has a clear job. Your session length leaves room for the main lifts plus focused accessories.
3 lifting sessions. Start with manageable loads while learning the movements. Allow time for warm-up sets and rest between exercises. Use recovery days between full-body sessions. This selects an existing routine, not an individualized prescription or an assessment of your strength.
Squat, horizontal push, horizontal pull, and hinge
Keep the same depth and bracing standard on every working set.
Stop with roughly 1–3 clean reps in reserve.
Keep the torso angle stable instead of turning each rep into a shrug.
Use a controlled hinge and stop at the strongest hamstring stretch you can own.
Heavy hinge, vertical push, vertical pull, and single-leg work
Reset each rep and keep the bar close from floor to lockout.
Use small load jumps and keep the torso stacked.
Choose the version that lets you complete full-range reps.
Let the front leg do the work and keep the rear leg light.
Repeat Monday with small rep or load progress
Add a rep only if Monday's sets stayed controlled.
Repeat the load until all three sets reach the top of the range.
Match Monday's torso position before chasing heavier weight.
Hold the load steady if hamstring or lower-back fatigue is still high.
Sets × reps shown above. Read the matching routine for progression and recovery guidance. Stop if a movement causes pain. Your preview stays on this website; it does not transfer into Kova.
This preview gives you a starting routine. Kova builds your plan during setup, helps you log each workout, and adjusts your next targets from the work you complete.
Get my plan
The selector decides primarily from training days. Two days returns the 2-day full-body routine, three days the 3-day full-body routine, and four days the 4-day upper/lower split. Five days returns the 5-day upper/lower plus push/pull/legs hybrid. Six days returns the 6-day push/pull/legs routine unless your goal is strength, which keeps the five-day hybrid for heavier lift practice. Two overrides apply: choosing dumbbells and a bench always returns the 3-day dumbbell full-body routine, capped at your available days, and beginners with four or more days get the 4-day upper/lower split. Experience, goal, and session length otherwise change the rationale, the recovery warning, and how many exercises the 30- and 45-minute previews show (the first four per session), not the routine itself.
Four days, intermediate, muscle growth, full gym, and 60 minutes returns the 4-Day Upper/Lower split with every listed exercise. The same selections at 45 minutes show the first four exercises per session. Choosing dumbbells and a bench instead returns the three-day dumbbell routine, and choosing six days with a strength goal returns the five-day hybrid.
Use the recommendation as a schedule decision, not a promise that one split is universally superior. Open the linked routine when available, keep weekly hard sets recoverable, and judge the plan by completed sessions and repeatable progress over several weeks.
Choose realistic training days
Use the number of weekly sessions you can complete consistently for the next two or three months.
Add your training context
Select experience, primary goal, equipment, and session length to tailor the rationale and recovery warning.
Preview, print, or share your week
Review the exercises, sets, and reps. Print your sample week or copy a link with your selections, then read the matching routine for progression and recovery guidance.
Kova helps you log your workouts, follow a program, and keep your next targets in view.
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