Free tools · Strength & Gym
Workout Split Planner
Free · No signup3–6 days: full body, upper/lower, or PPL. A week you can actually run — then open it in Hammr.
Days per week
Split
Upper / lower
Upper A
Horizontal push/pull, overhead press, arms
Lower A
Squat pattern, hinge accessory, calves
Upper B
Vertical push/pull, incline, rear delts
Lower B
Hinge primary, lunge/split squat, abs
Questions
Is this a full program?
It is a weekly skeleton. Exercise selection, load, and progression live in the Hammr workout library and AI Coach.
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Hammr Fitness is for wellness and fitness purposes only. It is not medical advice. Consult a physician before starting any exercise or nutrition program. If you have a medical emergency, call emergency services.