Plan — PeakD

Split Type

How your training week is organized — which muscles each session hits.

Full Body

Best for: Strength & Power

Focuses on the "Big 3" lifts (Squat/Bench/Deadlift). High frequency lets you practise the skill of being strong more often.

Push / Pull / Legs

Best for: Hypertrophy

High volume per muscle group. Chest & triceps, back & biceps, legs — the classic 3-day split, or spread further at higher frequency.

Upper / Lower

Best for: Hybrid & Shredded

Great middle ground. High enough intensity for strength, enough volume for muscle retention during a cut.

Bro Split

Best for: Hypertrophy

Classic bodybuilding pump: one muscle group per session, ~15-25 sets. High metabolic stress, low frequency — needs 5-6 days/week to hit everything.

Block Length

How long the block runs and how many days a week you train.

Days per week

Sessions per week — train them whenever suits you, no fixed days.

Time per session

If a session would run long, the accessory work is trimmed to fit — the main lifts stay.

Equipment

What you’ve got available — the plan only uses what you pick.

My Gym

Full Commercial Gym

Racks, cables, machines, all equipment

Dumbbells Only

Dumbbells and a bench

Bodyweight + Pull-up Bar

Pull-ups, push-ups, legs and core — just a bar

Gymnastic Rings

Ring-based strength and skill training

Custom →

Select individual items

Review & Generate

Double-check your choices and generate your block.

Anything to work around?

Tap anything that applies. We'll leave out the movements that most often aggravate it. Not medical advice — if something hurts, get it looked at.