GymAdapt: pick your days, get the right split
Tell GymAdapt how many days you can train and it builds a full-body, upper/lower or push/pull/legs plan, puts it on your weekdays, and lets you drag a workout to another day when life happens. Free to start.
People argue about splits endlessly, but the research is fairly simple: training each muscle about twice a week beats once a week, and total weekly sets matter more than how you arrange them. So the best split is the one that fits the days you can actually train.
Which split for how many days
| Days a week | Split | Example week | Each muscle per week |
|---|---|---|---|
| 2 | Full body | Mon, Thu | 2x |
| 3 | Full body | Mon, Wed, Fri | 3x |
| 4 | Upper / lower | Upper Mon, Lower Tue, Upper Thu, Lower Fri | 2x |
| 5 | Upper / lower + push/pull/legs | Upper, Lower, Push, Pull, Legs | ~2x |
| 6 | Push / pull / legs x2 | Push, Pull, Legs, Push, Pull, Legs | 2x |
Apps that build your split
1. GymAdapt (our app)
Free: An AI-built plan for your goal, days, equipment and injuries; unlimited workouts; a video for every lift; full logging; 3 new AI plans and 5 coach messages a week; the first 30 days of adaptive weights.
Paid: Pro is $4.99/month or $24.99/year (7-day free trial), or $79.99 once for lifetime. It keeps adaptive weights on after day 30 and removes the weekly AI limits. Code TRYFREE01 gives a month of Pro free.
2. Boostcamp
Free: Most programs and logging.
Paid: Pro about $59.99/year.
3. Fitbod
Free: A 7-day free trial.
Paid: $15.99/month or $95.99/year.
4. Hevy
Free: Up to 4 routines.
Paid: Pro $2.99/month or $23.99/year.
Common split mistakes
- A "bro split" on 3 days (chest day, back day, leg day) trains each muscle once a week. Full body does better.
- Six days when you can manage four. Missed days hurt more than a smaller split.
- Changing split every week. Give one 6 to 8 weeks so you can see progress.
- Forgetting legs on upper-heavy plans. Count sets per muscle, not just exercises.
GymAdapt is free to start. Want Pro free for a month?
The free version gives you an AI-built plan and unlimited workouts. Code TRYFREE01 adds a full month of Pro: weights that adjust from what you log and unlimited coach chats.
Redeem the free month → Opens the App Store with the code filled in. iPhone only. After the month it's $4.99/mo unless you cancel in Settings, and the free version stays yours either way.Questions people ask
What is the best workout split?
The one that trains each muscle about twice a week on the days you can actually train: full body for 2 to 3 days, upper/lower for 4, push/pull/legs for 5 to 6.
Is there an app that makes a workout split for me?
Yes. GymAdapt builds a split for your number of days and schedules it on your weekdays (free tier; our app, iPhone only). Boostcamp has free split programs.
Is push/pull/legs good for beginners?
It works, but most beginners do better with 3 full-body days: it is simpler and trains everything more often.
Upper/lower or push/pull/legs?
Upper/lower fits 4 days; push/pull/legs fits 6. Both train each muscle about twice a week.
Can I move a workout to another day?
Yes. In GymAdapt you can drag a workout to a different day of the week.
A coach, not just a counter, free to start
GymAdapt builds your plan and raises your weights from what you log. Free to start; code TRYFREE01 adds a month of Pro.
Get GymAdapt on the App Store → Free to start. Pro is $4.99 a month or $24.99 a year (7-day free trial), or $79.99 once for lifetime. iPhone only. In English, Spanish, Portuguese, French, German and Japanese.