Sweat Cult

Free tool

Build your workout split.

Choose how many days you can realistically train and what you're training for. You'll get a full weekly split — session by session, with movements and set ranges — free and instantly.

Days per week
Main goal

3 days a week · Get stronger · every working set at 4 × 4–6, rest 2–3 min

  • Day 1

    Lower body

    1. Back squat or goblet squat4 × 4–6, rest 2–3 min
    2. Romanian deadlift4 × 4–6, rest 2–3 min
    3. Walking lunge4 × 4–6, rest 2–3 min
    4. Seated leg curl4 × 4–6, rest 2–3 min
    5. Weighted dead bug or plank pull-through4 × 4–6, rest 2–3 min

  • Day 2

    Upper body

    1. Dumbbell bench press4 × 4–6, rest 2–3 min
    2. Lat pulldown or assisted pull-up4 × 4–6, rest 2–3 min
    3. Chest-supported row4 × 4–6, rest 2–3 min
    4. Seated dumbbell shoulder press4 × 4–6, rest 2–3 min
    5. Farmer carry4 × 4–6, rest 2–3 min

  • Day 3

    Full body

    1. Barbell hip thrust4 × 4–6, rest 2–3 min
    2. Back squat or goblet squat4 × 4–6, rest 2–3 min
    3. Lat pulldown or assisted pull-up4 × 4–6, rest 2–3 min
    4. Dumbbell bench press4 × 4–6, rest 2–3 min
    5. Weighted dead bug or plank pull-through4 × 4–6, rest 2–3 min

Rest days go between training days wherever they fit your week. Add weight or a rep each week before you add anything else.

How to use it

A split is the skeleton. Progression is the training.

Repeat it for 4 weeks

Same movements, same order. Changing the plan every week is why most people stall — you can't beat a number you never wrote down.

Track every set

Weight and reps, every session. Beat last week by one rep or 2.5kg on your first working set and the rest takes care of itself.

Leave reps in reserve

Stop each set with 1–2 clean reps left. Training to failure on everything wrecks your recovery and your consistency.

Want the whole thing written out — warm-ups, progression, week-by-week — instead of a skeleton? See the 30-Day Gym Reset. New to the gym floor? Read how to train through gym anxiety.

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