Find your split. Preview your workout week.

Choose 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.

Training days per weekTraining experiencePrimary goalEquipmentNormal session length

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.

Your free sample week

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.

Session 1 — Workout A

Squat, horizontal push, horizontal pull, and hinge

Back Squat3 × 5–8
Keep the same depth and bracing standard on every working set.
Barbell Bench Press3 × 6–8
Stop with roughly 1–3 clean reps in reserve.
Bent-Over Barbell Row3 × 8–10
Keep the torso angle stable instead of turning each rep into a shrug.
Romanian Deadlift2 × 8–10
Use a controlled hinge and stop at the strongest hamstring stretch you can own.

Session 2 — Workout B

Heavy hinge, vertical push, vertical pull, and single-leg work

Conventional Deadlift3 × 3–5
Reset each rep and keep the bar close from floor to lockout.
Overhead Press3 × 6–8
Use small load jumps and keep the torso stacked.
Pull-Up or Lat Pulldown3 × 6–10
Choose the version that lets you complete full-range reps.
Bulgarian Split Squat2 × 8–12 each side
Let the front leg do the work and keep the rear leg light.

Session 3 — Workout A

Repeat Monday with small rep or load progress

Back Squat3 × 5–8
Add a rep only if Monday's sets stayed controlled.
Barbell Bench Press3 × 6–8
Repeat the load until all three sets reach the top of the range.
Bent-Over Barbell Row3 × 8–10
Match Monday's torso position before chasing heavier weight.
Romanian Deadlift2 × 8–10
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.

Read progression and recovery guidance

Make your next week personal.

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.

Start my free week

When to use this tool

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
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.

Put your plan into practice

Kova helps you log your workouts, follow a program, and keep your next targets in view.

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