See where a split that isn't 7 days long (like 3 on, 1 off) lands on a real calendar, and how often each day and muscle group comes around per week.
Splits like 3 on, 1 off repeat every 4 days, not every 7, so leg day keeps landing on a different weekday. Set up your cycle and this page lays it out on the calendar and works out the weekly averages.
On the calendar modeled
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Oct 19
20
21Push
22Pull
23Legs
24Rest
25Push
26Pull
27Legs
28Rest
29Push
30Pull
31Legs
Nov 1Rest
2Push
3Pull
4Legs
5Rest
6Push
7Pull
8Legs
9Rest
10Push
11Pull
12Legs
13Rest
14Push
15Pull
How often modeled
A 4-day cycle doesn't line up with the 7-day week, so each day drifts to a different weekday over time. "Per week" is an average: a given Monday-to-Sunday week can have one more or one fewer.
Training day
Per cycle
Per week avg
Gap days
Push
1
1.75
4
Pull
1
1.75
4
Legs
1
1.75
4
Muscle group
Per cycle
Per week avg
Gap days
Chest
1
1.75
4
Back
1
1.75
4
Legs
1
1.75
4
Shoulders
1
1.75
4
Arms
2
3.5
1 or 3
Core
1
1.75
4
Limits
Everything here is date arithmetic on the plan you entered modeled. It assumes no missed or moved sessions.
Muscle groups are the ones you ticked self-reported, not an expert rating of each exercise. The page counts sessions, not sets or volume.
The page does not say any frequency or split is better than another. It shows what your plan adds up to.
Nothing you type leaves your browser. "Copy link" puts the split in the link after the #, which browsers don't send to our server.
