Workout Split Selector
Your available days make the main schedule decision. Experience and goal can move the recommendation toward a simpler or more focused split, while equipment and session length tailor the implementation notes. Kova links to a complete routine when one is available.
Starting split from your weekly availability
3-Day Full-Body
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.
Open the matching guideWhen to use this calculator
- Choosing between full body, upper/lower, push/pull/legs, and five-day hybrid training
- Matching a workout schedule to the days and session length you can repeat
- Finding the next routine after a current split becomes too long or too fragile
How to use the result
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.
Training notes
- Choose the number of days you complete in a normal month, not your most motivated week.
- Beginners usually benefit from more frequent practice with fewer exercises per session.
- If a five- or six-day plan repeatedly loses sessions, move down one schedule tier before adding more volume.
How to use workout split selector
- 1
Choose realistic training days
Use the number of weekly sessions you can complete consistently for the next two or three months.
- 2
Add your training context
Select experience, primary goal, equipment, and session length to tailor the rationale and recovery warning.
- 3
Open the matching routine
Use the recommendation and rationale to start from a complete, progressable weekly plan.