Enter how many sessions you need in a week, the days you cannot train, and the minimum recovery gap you have chosen yourself. The tool searches every possible placement and lists the ones that fit, each with its gap pattern such as 2-2-3 and its shortest gap, so you do not have to shuffle days by hand. If you train several body parts, run it once per part.
The method is a combination search. It builds every selection of the required size from the days you left open, then keeps only the ones where every gap between neighbouring sessions is at least the minimum. The gap you type in hours is divided by 24 and rounded up to whole days. With the weekly repeat option on, the gap from the last day back to the first day of the next week is checked the same way. Two sessions on one day are not supported.
This page does not recommend a split, a weekly session count or a best day to train. No single authoritative recovery gap is published, so no default is filled in for you. When nothing fits, the result names the blocking constraint in numbers: too few open days, a gap times session count that exceeds seven days, or the days you excluded.
Frequently Asked Questions
No single authoritative figure is published, so enter the gap you already work with and the search uses only that value.
It is the number of days between sessions. Mon, Wed and Fri repeating weekly gives 2 days, 2 days, then 3 days back to the next Monday.
The search result line names the constraint that blocks it in numbers. Lower the session count, shorten the gap, or review the days you excluded.