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Weekly Bodyweight Training Planner

Pick your goal, training days, session length, experience, and equipment. Get a complete weekly split with sessions, movement-pattern coverage, and progression rules — free, no signup.

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Select whether you have a pull-up bar to continue.

How Your Split Is Built

The planner picks your split from your training-day count: 2 days becomes a Full-Body A/B split, 3 days becomes a full-body rotation (A/B/C) if you're a beginner or an Upper/Lower/Full split otherwise, and 4 days becomes an Upper/Lower split (A/B).

Every version is arranged so no high-load pattern repeats on back-to-back days without a lower-load or rest day in between, and every full week — regardless of split — covers five movement patterns: pushing, pulling (where a pull-up bar permits it), knee-dominant work like squats, hip-dominant work like bridges, and trunk work.

Week one always uses a conservative 2 sets per exercise, regardless of your selected experience level — experience instead determines which exercise variations you see (easier variations for beginners, harder ones for advanced), keeping the starting volume safe while the exercises themselves still match your ability.

Why Plan a Full Week Instead of One Workout?

A single workout solves today. A weekly split solves the harder problem: showing up consistently without guessing what to train next or accidentally hammering the same muscles two days in a row. Planning the whole week up front — with movement-pattern coverage and a built-in progression rule — is what turns occasional workouts into an actual program.

Methodology, Sources & Limitations

Public health guidance — including the Physical Activity Guidelines for Americans — recommends muscle-strengthening activity involving all major muscle groups on 2 or more days per week. This planner's split logic and conservative week-one volume follow the same progressive overload principle referenced throughout Odin's training content, but the specific split, exercises, and volume it generates are a training option to consider — not a universal prescription for your individual situation.

  • The split logic is a general coaching heuristic, not an individualized program built by a coach.
  • Inputs are self-reported and unverified — experience level and equipment access aren't assessed.
  • This tool doesn't screen for injury or replace a physical therapist or trainer assessment.
  • Pull-pattern coverage is genuinely limited without a pull-up bar, not just a labeling choice.

Related Content

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Progressive Overload for Bodyweight Training

The training science behind the week-two adjustment rule.

Frequently Asked Questions

How does the planner choose my training split?
It's based on how many days you can train: 2 days becomes a Full-Body A/B split, 3 days becomes a full-body rotation for beginners or an Upper/Lower/Full split for intermediate and advanced lifters, and 4 days becomes an Upper/Lower split (A/B). Every split is arranged so you never repeat the same high-load movement pattern on back-to-back days without a lower-load or rest day between them.
What if I don't have a pull-up bar?
The planner still builds a complete schedule — pulling-pattern exercises switch to no-equipment posterior-chain work like Superman Holds and Prone Y-Raises. These aren't a full substitute for true pulling strength, so the movement-pattern coverage table marks Pull as "limited" whenever no bar is selected, rather than pretending coverage is complete.
How much weekly exercise do experts actually recommend?
Public health guidance, including the CDC's Physical Activity Guidelines, recommends muscle-strengthening activity involving all major muscle groups on 2 or more days per week. This planner's 2-4 day options all meet or exceed that baseline, but the specific split, exercises, and volume it generates are a training option to consider, not a universal prescription for your individual situation.
Can I choose which days of the week I train?
Yes — the preferred-days selector lets you pick exactly as many days as your chosen training frequency. If you skip it, or pick a different number of days than your training frequency, the planner falls back to a sensible default spacing (like Monday/Wednesday/Friday for a 3-day plan) that keeps rest days between repeated patterns.
What happens in week two?
Week one is intentionally conservative — 2 sets per exercise regardless of your experience level, so you can gauge recovery before adding volume. The week-two adjustment rule then tells you exactly when to add a set (every session felt manageable, no soreness past 48 hours) versus when to repeat week one unchanged (any session left you sore for 48+ hours or you missed a day due to fatigue).
Is this plan personalized to me specifically?
It's tailored to the inputs you give it — goal, days, session length, experience, and equipment — but it applies a general training heuristic rather than an individualized coaching assessment. If you have an injury, medical condition, or specific performance goal, treat this as a starting template to discuss with a qualified coach or physical therapist rather than a final program.
Can I export or save my plan?
Yes — use "Copy plan as text" to copy the full weekly schedule to your clipboard for pasting into notes or a calendar app, or "Print / Save as PDF" to generate a printable version through your browser's print dialog.
What's the difference between this and the Free Workout Generator?
The Workout Generator builds one single session for right now. This planner builds an entire week — a full split across your chosen training days, with movement-pattern coverage, progression instructions, and a rule for adjusting week two — so it's built for ongoing training rather than a single workout.

Want Odin to Run This Plan For You?

Odin turns this weekly split into a tracked program — logging every session, applying the week-two adjustment automatically, and reminding you when it's time to train.

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No equipment required · Progressive difficulty as you improve · Works anywhere