18 weekly plans · free in Heft
Workout splits
A split is how you spread your training over the week: which muscles you train on which day, and when they rest. Pick how many days you can train and where, and every split below gives you the complete week with each workout ready to add to Heft.
Find your split
Start with the number of days you can train every week, not the number you hope for. A split you keep beats a better one you skip.
2 days a week
Gym
3 days a week
Gym
- 3-Day Full Body Workout for BeginnersBeginner-friendlyOne machine workout, three times. Learn six moves, then add weight each week.Beginner Full Body
- 3-Day Push Pull Legs SplitEvery muscle gets one hard day, with a rest day between sessions.Push · Pull · Legs
- 3-Day Upper Lower Full Body SplitHeavy compound lifts on two days, everything together on the third.Upper Body Strength · Lower Body Strength · Big Lifts
Home
- 3-Day Dumbbell Full Body Plan for BeginnersBeginner-friendlySimple dumbbell moves for every muscle. Add a little weight each week.Beginner Dumbbell Full Body
- Calisthenics Push Pull Legs SplitYour bodyweight and a pull-up bar. Every muscle gets one hard day.Calisthenics Push · Calisthenics Pull · Calisthenics Legs
- 3-Day No-Equipment Workout PlanPush-ups, lunges and core on the floor. Nothing to buy, nothing to set up.Calisthenics No Equipment
4 days a week
Gym
- 4-Day Upper/Lower Split for BeginnersBeginner-friendlyMachines guide every rep, and every muscle trains twice a week.Beginner Upper Body · Beginner Lower Body
- 4-Day Upper Lower SplitA strength day and a volume day for each half, so every muscle trains twice.Upper Body Strength · Lower Body Strength · Upper Body · Legs
- 4-Day Torso/Limbs SplitChest, back and core one day, arms and legs the next. Twice through each week.Torso · Limbs
5 days a week
Gym
- 5-Day Bro SplitOne muscle group a day, with a full week to recover before it comes back.Chest & Triceps · Back & Biceps · Legs · Shoulders & Arms · Glutes & Hamstrings
- 5-Day Push Pull Legs + Upper/Lower SplitVolume early in the week, heavy compound lifts at the end. Every muscle twice.Push · Pull · Legs · Upper Body Strength · Lower Body Strength
Which kind of split?
Full body
Every session trains every major muscle. Best for beginners and busy weeks: two or three sessions cover everything, and a missed day costs you nothing specific.
Upper/lower
One day for chest, back, shoulders and arms, one for legs. Done twice a week, it trains every muscle twice in four sessions, the most common step up from full body.
Push pull legs
Muscles grouped by what they do: pressing, pulling and legs. Each day goes deep on its muscles, then they rest while the others train.
Torso/limbs
Chest, back, shoulders and abs on one day, legs and arms on the other. Your arms get trained fresh instead of at the end of a long upper day.
Bro split
One or two muscle groups a day across five days. Long, focused sessions for experienced lifters who rarely miss a day.
Calisthenics
The same week structures with nothing but your body weight, a pull-up bar and a floor. You progress by moving to harder variations instead of adding weight.
Workout split questions
What is the best workout split?
The one that fits the days you can actually train. With two or three days, full body or an upper/lower split trains every muscle often enough. With four, upper/lower. With five, push pull legs plus upper/lower or a bro split. When weekly sets are equal, studies find little difference between splits.
How many days a week should I train?
Two days is enough to make real progress, three is a strong default for most people, and four or five pay off once you have trained for a year or more and recover well.
Should I train each muscle once or twice a week?
Twice is the safer bet. It lets you split a muscle’s weekly sets over two shorter sessions, so each set is done fresh, and a missed day never leaves a muscle untrained for two weeks.
How do I start a split in Heft?
Open a split and add each of its workouts to Heft with one tap per workout. Then train them on the days shown in the week plan. Heft keeps the weights you lifted, so every session starts from where the last one ended.
Run the whole week with Heft.
Log every set in seconds, see what you lifted last time and watch each workout of the split get stronger from week to week.
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