The right split for you, set session by session.
Full body, upper and lower, push pull legs, the Arnold split or the pro split: each suits a different level and week. A Nutricrave gym plan picks the one that fits your days and recovery, and writes every session with its exercises, sets, reps, rest and effort, every exercise pictured.
Dr. Sameeh AmrClinical nutritionist and pharmacist
Five splits, five different weeks.
Each split shares out the same muscles in a different way. Switch between them to see the week, and who each one suits.
2 or 3 days, beginners
- Day 1Full body ATraining
- Day 2WalkCardio or steps
- Day 3Full body BTraining
- Day 4WalkCardio or steps
- Day 5Full body ATraining
- Day 6RestRest
- Day 7RestRest
3 training days2 cardio days2 rest days
4 days, intermediate
- Day 1Upper ATraining
- Day 2Lower ATraining
- Day 3WalkCardio or steps
- Day 4Upper BTraining
- Day 5Lower BTraining
- Day 6RestRest
- Day 7RestRest
4 training days1 cardio day2 rest days
3 or 6 days
- Day 1PushTraining
- Day 2PullTraining
- Day 3LegsTraining
- Day 4PushTraining
- Day 5PullTraining
- Day 6LegsTraining
- Day 7RestRest
6 training days1 rest day
6 days, advanced
- Day 1Chest and backTraining
- Day 2Shoulders and armsTraining
- Day 3LegsTraining
- Day 4Chest and backTraining
- Day 5Shoulders and armsTraining
- Day 6LegsTraining
- Day 7RestRest
6 training days1 rest day
5 days, advanced
- Day 1ChestTraining
- Day 2BackTraining
- Day 3ShouldersTraining
- Day 4LegsTraining
- Day 5ArmsTraining
- Day 6WalkCardio or steps
- Day 7RestRest
5 training days1 cardio day1 rest day
Examples of how each week runs. Your plan picks the split, the days and the exercises for you.
Upper A from an upper and lower plan
The curl and the pushdown are a superset: one straight after the other, then rest. Every set stops with two good reps left.
Bench press4 × 6 to 8 · 2 to 3 min rest
Bent-over barbell row4 × 6 to 8 · 2 min rest
Seated dumbbell press3 × 8 to 10 · 90 s rest
Lat pulldown3 × 8 to 12 · 90 s rest
Barbell curl3 × 10 to 12 · straight into the next
Rope pushdown3 × 10 to 12 · 60 s rest
A gym plan written for your level.
- The split that fits
- Chosen from your level, your days and how you recover, not from what a champion follows.
- Sessions in the right order
- The big lifts first while you are fresh, then the smaller exercises, then the core, with a proper warm-up.
- Sets, reps, rest and effort
- A clear range for every exercise, the rest between sets, and how many good reps to leave in the tank.
- Progression and lighter weeks
- When you hit the top of the range the weight goes up, and a lighter week every few weeks lets you recover.
Is this plan for you?
- You train at a gym and want a clear plan to follow.
- You have trained for months but the weights and your body stopped changing.
- You want to know which split suits your days and level.
- You are returning to the gym after a break.
- You have a sore shoulder, knee or back to train around.
What the doctor looks at
- Your training age and current lifts
- Days a week and session length
- Pain, injuries and form
- Your goal: muscle, strength or fat loss
You answer most of this in the booking form, so the consultation is spent on you.
Heard it before? Check it here.
Two things people often hear about training, answered the way the doctor answers them in a consultation. Make your guess and the card turns to the answer.
- 01
You must train to failure on every set to grow.
Myth or fact?You must train to failure on every set to grow. Myth.
Most sets work best stopping one to three good reps short of failure. Going to failure on every set adds fatigue and little growth, and it makes poor form more likely.
- 02
Training a muscle twice a week usually beats once.
Myth or fact?Training a muscle twice a week usually beats once. Fact.
For most people, spreading the same weekly sets over two sessions gives more growth than one long session, which is why full body, upper and lower, and push pull legs are so common.
Before you book.
What people usually ask about this plan.
Something else on your mind?
Ask Dr. Sameeh on WhatsAppThe one that fits your days and recovery. Beginners usually do best on full body, four days suit upper and lower, and push pull legs or the Arnold split suit experienced trainees with time to recover.
The classic bodybuilding week: one or two muscle groups a day, chest, back, shoulders, legs and arms, over five days. It suits advanced trainees with good recovery; most people grow as well or better training each muscle twice a week.
Each exercise has a rep range. When every set reaches the top of it with two good reps left, the next session adds the smallest step: about 2.5 kg on a bar or 1 to 2 kg per dumbbell.
Training for every goal.
- All workout plansYour week of training, planned like your meals.
- Home workoutsBodyweight, dumbbells or bands, at home.
- Training for fat lossWeights, steps and cardio in the right mix.
- Building muscleSets, progression and protein that add up.
- Training for womenGlutes, legs and strength, with PCOS and pregnancy in mind.
- Cardio and walkingWalking, running and intervals at the right effort.
And the food that goes with it
- Book an appointment
- Book an appointment
- Book an appointment
- Book an appointment
- Book an appointment
- Book an appointment
Book your workout plan.
Choose an online meeting or a phone call. Dr. Sameeh confirms your time by email.
Your goal
The booking form opens on a workout plan with this goal chosen. Pick another if it fits you better.
Online, wherever you train.
- 01Book a timeChoose Workout plan or Both, then an online meeting or a phone call. Booking takes about two minutes.
- 02Tell us how you trainThe booking form asks where you train, your level, the days you have and anything that hurts.
- 03Meet the doctorDr. Sameeh goes through it all with you, one to one, and sets your split and your targets.
- 04Train with your planYour plan comes in English or Arabic with every exercise pictured, and is updated at each follow-up.
