Free Workout Assessment
Get Your Training Split
Analyze your training experience, recovery capacity, schedule, and goals. Get a recommended training split, weekly volume targets per muscle group, and session structure. Built on evidence-based programming principles.
Your split, built on data
Enter Your Profile
Training age, available days, session length, equipment access, and primary goal. The tool needs to know your constraints before recommending a plan.
Get Your Split
Upper/lower, push/pull/legs, full body, or a hybrid -- selected based on your frequency, recovery capacity, and training age. Not preference, data.
See Volume Targets
Weekly sets per muscle group, intensity ranges, and progression model. Everything calibrated to your experience level and available training time.
A complete training framework
Training Split Selection
The tool matches your available frequency and recovery capacity to the optimal split structure. A 3-day trainee and a 6-day trainee need different architectures.
Volume Prescription
Weekly sets per muscle group based on your training age and recovery capacity. Beginners and advanced lifters have different volume ceilings.
Intensity Ranges
RPE and percentage-based intensity zones for each exercise category. Compounds, isolations, and accessories each have different loading targets.
Session Structure
Exercise order, warm-up protocol, rest periods, and session duration template. A complete framework for each training day.
Ready to optimize your training?
5 minutes. No login. Split + volume targets.
Common questions
Can a calculator really design a training program?
It designs a template. A good template gets you 70-80% of the way there. The remaining 20-30% comes from individualization based on structural assessment data, movement quality, and progressive feedback. That's what the full coaching service provides.
What if I can only train 2 days per week?
The tool accounts for frequencies from 2-6 days. At 2 days, you get a full-body template with higher per-session volume. The principles don't change -- the structure adapts to your constraints.
Does it account for injuries?
It asks about current limitations and adjusts exercise selection categories accordingly. It does not replace medical clearance or a structural assessment. If you have active injuries, get cleared first.
How often should I change my split?
When you stop progressing, not when you get bored. Most lifters should run a split for 8-16 weeks before evaluating. The tool recommends a deload frequency based on your training age.
How is this different from the full assessment?
The free tool gives you a general training template based on self-reported data. The full AKMI assessment measures your structure, identifies your pattern, and builds programming that addresses your specific structural limitations while progressing your lifts. The difference is generic versus personalized.
Want programming built on your structure?
The Workout Assessment gives you a general template. The full AKMI assessment measures your structure, identifies compensations, and builds a program that addresses your specific limitations while maximizing your lifts.