Generate a split

Days per week

Split style Full body Every session trains everything, patterns rotating. Each muscle gets hit as often as you train, and a missed day costs a fraction of the week. Targeted recommended at 4 days Each session owns a region — push/pull/legs or upper/lower. Shorter, more focused sessions; a missed day costs that region the whole week.

Physique emphasis Balanced Even volume across the whole body. Lower body focus Extra glute, hamstring, quad, and calf work each session, with higher weekly targets. Upper body keeps its compounds at maintenance volume. Upper body focus Extra chest, back, shoulder, and arm work each session, with higher weekly targets. Lower body keeps its compounds at maintenance volume.

Approach Hypertrophy (evidence default) 10–20 sets/muscle/wk · RIR 2 Strength-leaning 8–14 sets/muscle/wk · RIR 2 Minimalist 6–10 sets/muscle/wk · RIR 1

Growth tracks hard sets near failure; 10–20 weekly sets per muscle across a moderate rep range is where the meta-analyses cluster. source