Workout Split Generator

Suggested structure

Full body (3 days)

1. Day 1 — Squat pattern, push, pull, core
2. Day 2 — Hinge pattern, push, pull, carry
3. Day 3 — Single-leg work, push, pull, optional arms or mobility

Three full-body days is a strong default for beginners and busy schedules. Consistency matters more than the split. Pick days you can protect on a normal week.

These tools provide estimates for educational purposes only. They are not medical advice, diagnosis, or a personalised nutrition or training prescription. Individual needs vary. If you have a medical condition, are pregnant, or take medication, speak with a qualified professional before making changes.

NKFitness content is for educational purposes only. It is not medical advice, diagnosis, or a substitute for care from a qualified professional. Training and nutrition needs vary. If you have an injury, medical condition, or eating-related concern, get personalised guidance before making major changes.