Build muscle with a plan
Stop guessing. Start growing.
SplitApp turns the science of muscle growth into a simple system: pick a proven training split, follow it muscle-by-muscle, and track every set you lift. 4 splits, 9 muscle groups, 46 exercises with recommended sets and reps.
Training splits
Full Body Split
Hit everything, every session.The best starting point. With only 3 sessions you train every major muscle each time, so frequency stays high and recovery is easy to manage. Ideal for beginners or busy weeks.
Upper / Lower Split
The best all-around balance.Splits training into upper-body and lower-body days. Run 4 days a week and every muscle gets trained twice — the frequency research shows is ideal — with volume spread evenly.
Push / Pull / Legs Split
The most popular split for a reason.Organizes training by movement pattern: pushing muscles, pulling muscles, then legs. Run twice through the week (6 days) to train every muscle twice with high per-session volume.
Bro Split Split
One muscle, all the volume.Each session is dedicated to a single area, allowing lots of exercises and angles per muscle. Trains each muscle once a week, so it suits advanced lifters who want focused, high-volume days.
Exercises by muscle group
Every major muscle group with its anatomy and the best exercises for building it — including recommended sets and reps for hypertrophy.