FreeRule-Based · Built for You
A Gym Split Built for Your Level
Pick your days, goal, and equipment. Slide from amateur to pro and get a full weekly program — exercises, sets, reps, and rest — scaled to how you actually train.
How the free gym planner works
Choose your training days, goal, and equipment. Three days defaults to full body, four to upper/lower, five to push/pull/legs plus upper/lower, and six to a double PPL rotation. Weekly volume, rest periods, and exercise complexity scale with the amateur-to-pro slider — so beginners get fewer movements and pros get higher set counts.
Build Your Split
Body stats
80 kg
178 cm
Live split preview
Upper / Lower × 2
- Day 1: Push & Pull
- Day 2: Squats & Hinges
- Day 3: Shoulders & Back
- Day 4: Quads & Glutes
Generate to unlock full exercise lists with sets, reps, and rest.
FAQ
Gym planner frequently asked questions
How does the gym planner choose my split?
Three days defaults to full body, four to upper/lower, five to PPL plus upper/lower, and six to a double PPL rotation. Volume and exercise count scale with your experience tier.
What is the amateur-to-pro slider?
It adjusts weekly volume, rest periods, and exercise complexity. Amateurs get fewer movements and longer rest; pros get higher set counts and advanced progression notes.
Can I train at home with this plan?
Select home equipment and exercises swap to dumbbells, bands, and bodyweight alternatives while keeping the same split structure.
How do I track this plan in Armstrong?
Open the app to log sets, hit PRs, and sync your plan to the cloud. The planner gives you the blueprint — the app is where you execute it.