Free Calculator

Workout Volume &
Split Calculator

Find your optimal training split, weekly volume, and session structure based on your goals.

1 / 5
What's your primary goal?
This determines your rep ranges, rest periods, and volume.
🔥
Fat Loss
Burn fat while keeping muscle
💪
Muscle Gain
Build size and definition
🏋️
Strength
Get stronger on key lifts
⚡
General Fitness
All-round health and conditioning
Experience Level?
Be honest — this sets your volume capacity.
🌱
Beginner
Less than 6 months of consistent training
🔷
Intermediate
6 months to 2 years of regular training
⭐
Advanced
2+ years of consistent, structured training
Days per week you can train?
This determines your ideal training split.
2 days
3 days
4 days
5 days
6 days
Equipment Access?
We'll pick exercises that match your setup.
🏢
Full Gym
Barbells, dumbbells, cables, machines
🏠
Home Dumbbells
Adjustable dumbbells and bench
🤸
Bodyweight Only
No equipment — just your body
Session Duration?
How much time can you dedicate per workout?
⏱️
20–30 Min
Quick & intense
⏱️
30–45 Min
Focused sessions
⏱️
45–60 Min
Standard training
⏱️
60+ Min
Full sessions
Your Results

Your Optimal Training Plan

Recommended Split
Days / Week
Hrs / Week
Total Sets
Weekly Volume (Sets Per Muscle)
Your Weekly Schedule
Rep Ranges
Compound
Isolation
Rest Periods
Compound
Isolation

🚀 Want The Complete 12-Week Program?

Your free plan gets you started. The full program includes progressive overload built in, deload weeks, plateau-breaking techniques, and a complete periodized structure.

See The Full Program →