1Pick your split
→
2Generate
→
3Train
1RM (optional — used to calculate working weights)
Priority
Lift focus — bench stacks with deadlift or squat, not both
Upper / Lower
Add to lower day — pick one
Override accessories — pick one
Arnold Order
Chest & Back — default chest first
Shoulders & Arms — default shoulders first
Modifiers
Structure
Compounds
Accessories
DUP periodization is only available with the Full Body split. Please switch to Full Body or choose a different periodization.