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Which training split fits your week?
The same logic WO Buddy uses to pick a split for your plan, with real sets and reps for a typical exercise in each slot.
Goal
Experience
Days per week
Your split
Full body, three times a week
Three full-body days hit every pattern three times a week. That practice frequency drives most of the early progress, more than any split would.
Full Body A
Squat, press, row
- Squat3 × 8–12
- Horizontal push3 × 8–12
- Horizontal pull3 × 8–12
- Hip hinge3 × 10–14
- Shoulders2 × 12–16
- Arms2 × 12–16
- Core2 × 12–16
Full Body B
Hinge, overhead press, pull-up
- Hip hinge3 × 8–12
- Vertical push3 × 8–12
- Vertical pull3 × 8–12
- Single-leg3 × 10–14
- Chest2 × 12–16
- Calves2 × 12–16
- Core2 × 12–16
Full Body C
Legs, back, arms
- Squat3 × 8–12
- Horizontal pull3 × 8–12
- Chest press3 × 8–12
- Glutes3 × 10–14
- Triceps2 × 12–16
- Biceps2 × 12–16
- Core2 × 12–16
Sets and reps here are examples for a typical compound lift in each slot — your real plan also adjusts for session length, equipment and anything you're working around.
See it with your own exercises and schedule
This split, filled in with real exercises picked from your equipment, injuries and available time — free for week one.
Build my free plan