This tool allows you to quickly build your weightlifting programs, ensure you have proper weekly volume per muscle group , and balance it with the time you spend in a gym . You can build multi-week programs, plan your mesocycles, deload weeks, testing 1RM weeks, and see the weekly undulation of volume and intensity of each exercise on a graph.
Set the program name, create weeks and days, type the list of exercises for each day, putting each exercise on a new line, along with the number of sets and reps after slash (/) character, like this:
Squat / 3x3-5
Romanian Deadlift / 3x8
Autocomplete will help you with the exercise names. You can also create custom exercises if they're missing in the library.
On the right you'll see Weekly Stats , where you can see the number of sets per week per muscle group, whether you're in the recommended range (indicated by color), strength/hypertrophy split, and if you hover a mouse over the numbers - you'll see what exercises contribute to that number, and how much.
The exercise syntax supports RPEs , percentage of 1RM , rest timers, various progressive overload types, etc. Read more about the features in the docs !
When you're done, you can convert this program to Liftosaur program, and run what you planned in the gym, using the Liftosaur app !
To use this program:
Install Liftosaur app Copy the link to this program by clicking on Import the link in the app, on the Choose Program screen. Week Stats
Total Sets: 27
Strength Sets: 9, 33%
Hypertrophy Sets: 18, 67%
Upper Sets: 17 (6s , 11h ) , 2d
Lower Sets: 10 (3s , 7h ) , 2d
Core Sets: 0
Push Sets: 10 (3s , 7h ) , 2d
Pull Sets: 7 (3s , 4h ) , 2d
Legs Sets: 10 (3s , 7h ) , 2d
Shoulders: 7↑ (3s , 4h ) , 2d
Triceps: 7↑ (2s , 5h ) , 2d
Back: 9↑ (3s , 6h ) , 2d
Abs: 0↑
Glutes: 7↑ (2s , 5h ) , 2d
Hamstrings: 5↑ (2s , 4h ) , 2d
Quadriceps: 7↑ (3s , 4h ) , 2d
Chest: 9↑ (5s , 4h ) , 2d
Biceps: 4↑ (2s , 2h ) , 2d
Calves: 4↑ (2s , 2h ) , 2d
Forearms: 4↑ (2s , 2h ) , 2d
{"maxWidth":1200,"maxBodyWidth":2400,"url":"/planner","isLoggedIn":false}
{"initialProgram":{"customExercises":{"bssyzjld":{"id":"bssyzjld","name":"Lat Pulldown Supinated","isDeleted":false,"types":["pull","upper"],"meta":{"targetMuscles":[],"synergistMuscles":[],"bodyParts":[],"sortedEquipment":[]}},"uewsjtka":{"id":"uewsjtka","name":"lat pullover","isDeleted":false,"types":["upper","pull"],"meta":{"targetMuscles":[],"synergistMuscles":[],"bodyParts":[],"sortedEquipment":[]}}},"program":{"vtype":"program","id":"tlylkwfp","name":"4/w FBW","url":"","author":"","shortDescription":"","description":"","nextDay":1,"weeks":[],"isMultiweek":false,"days":[{"id":"agokdjvj","name":"Day 1","exercises":[]}],"exercises":[],"tags":[],"deletedDays":[],"deletedWeeks":[],"deletedExercises":[],"clonedAt":1780349316292,"planner":{"name":"4/w FBW","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"Leg Press, Leverage Machine / 4x10 / 65%+ / progress: lp(2.5%)\nBench Press, Barbell / 4x10 / 65%+ / progress: lp(2.5%)\nLat Pulldown, Cable / 4x10 / 65%+ / progress: lp(2.5%)\nTriceps Pushdown, Cable / 3x12-15"},{"name":"Day 2","exerciseText":"Overhead Press, Barbell / 3x6 @7+\nFront Raise, Dumbbell / 3x12-15\nLat Pulldown Supinated, Cable / 3x8-12\nBicep Curl, Dumbbell / 3x8-12"},{"name":"Day 3","exerciseText":"Squat, Barbell / 3x5 75%+ / progress: lp(2.5%)\nBench Press, Barbell / 3x5 75%+ / progress: lp(2.5%)\nBent Over Row, Barbell / 3x5 75%+ / progress: lp(2.5%)\nRomanian Deadlift, Barbell / 3x8-12"},{"name":"Day 4","exerciseText":"Bulgarian Split Squat, Dumbbell / 3x12 @7+ / progress: lp(5%)\nLat Pullover, Cable / 3x12 @7+ / progress: lp(5%)\nIncline Bench Press, Dumbbell / 3x12 @7+ / progress: lp(5%)\nChest Fly, Dumbbell / 2x12-15\nFace Pull, Cable / 2x12-15\nLeg Extension, Leverage Machine / 2x12-15\nSeated Leg Curl, Leverage Machine / 2x12-15\nTriceps Pushdown, Cable / 2x12-15\nBicep Curl, Cable / 2x12-15"}]},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":"Leg Press, Leverage Machine / 4x9 / 67.5%+ / progress: none\nBench Press, Barbell / 4x9 / 67.5%+ / progress: none\nLat Pulldown, Cable / 4x9 / 67.5%+ / progress: none\nTriceps Pushdown, Cable / 3x12-15"},{"name":"Day 2","exerciseText":"Overhead Press, Barbell / 3x5 @7+\nFront Raise, Dumbbell / 3x12-15\nLat Pulldown Supinated, Cable / 3x8-12\nBicep Curl, Dumbbell / 3x8-12"},{"name":"Day 3","exerciseText":"Squat, Barbell / 3x4 80%+ / progress: none\nBench Press, Barbell / 3x4 80%+ / progress: none\nBent Over Row, Barbell / 3x4 80%+ / progress: none\nRomanian Deadlift, Barbell / 3x8-12"},{"name":"Day 4","exerciseText":"Bulgarian Split Squat, Dumbbell / 3x10 @7+ / progress: lp(5%)\nLat Pullover, Cable / 3x10 @7+ / progress: lp(5%)\nIncline Bench Press, Dumbbell / 3x10 @7+ / progress: lp(5%)\nChest Fly, Dumbbell / 2x12-15\nFace Pull, Cable / 2x12-15\nLeg Extension, Leverage Machine / 2x12-15\nSeated Leg Curl, Leverage Machine / 2x12-15\nTriceps Pushdown, Cable / 2x12-15\nBicep Curl, Cable / 2x12-15"}]},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"Leg Press, Leverage Machine / 4x8 / 70%+ / progress: none\nBench Press, Barbell / 4x8 / 70%+ / progress: none\nLat Pulldown, Cable / 4x8 / 70%+ / progress: none\nTriceps Pushdown, Cable / 3x12-15"},{"name":"Day 2","exerciseText":"Overhead Press, Barbell / 3x4 @7+\nFront Raise, Dumbbell / 3x12-15\nLat Pulldown Supinated, Cable / 3x8-12\nBicep Curl, Dumbbell / 3x8-12"},{"name":"Day 3","exerciseText":"Squat, Barbell / 3x3 85%+ / progress: none\nBench Press, Barbell / 3x3 85%+ / progress: none\nBent Over Row, Barbell / 3x3 85%+ / progress: none\nRomanian Deadlift, Barbell / 3x8-12"},{"name":"Day 4","exerciseText":"Bulgarian Split Squat, Dumbbell / 3x8 @7 / progress: lp(5%)\nLat Pullover, Cable / 3x8 @7 / progress: lp(5%)\nIncline Bench Press, Dumbbell / 3x8 @7 / progress: lp(5%)\nChest Fly, Dumbbell / 2x12-15\nFace Pull, Cable / 2x12-15\nLeg Extension, Leverage Machine / 2x12-15\nSeated Leg Curl, Leverage Machine / 2x12-15\nTriceps Pushdown, Cable / 2x12-15\nBicep Curl, Cable / 2x12-15"}]},{"name":"Week 4","days":[{"name":"Day 1","exerciseText":"Leg Press, Leverage Machine / 3x8 / 65%+ / progress: none\nBench Press, Barbell / 3x8 / 65%+ / progress: none\nLat Pulldown, Cable / 3x8 / 65%+ / progress: none\nTriceps Pushdown, Cable / 3x12-15"},{"name":"Day 2","exerciseText":"Overhead Press, Barbell / 2x4 @7+\nFront Raise, Dumbbell / 3x12-15\nLat Pulldown Supinated, Cable / 3x8-12\nBicep Curl, Dumbbell / 3x8-12"},{"name":"Day 3","exerciseText":"Squat, Barbell / 2x3 75%+ / progress: none\nBench Press, Barbell / 2x3 75%+ / progress: none\nBent Over Row, Barbell / 2x3 75%+ / progress: none\nRomanian Deadlift, Barbell / 3x8-12"},{"name":"Day 4","exerciseText":"Bulgarian Split Squat, Dumbbell / 2x8 @7 / progress: none \nLat Pullover, Cable / 2x8 @7 / progress: none\nIncline Bench Press, Dumbbell / 2x8 @7 / progress: none\nChest Fly, Dumbbell / 2x12-15\nFace Pull, Cable / 2x12-15\nLeg Extension, Leverage Machine / 2x12-15\nSeated Leg Curl, Leverage Machine / 2x12-15\nTriceps Pushdown, Cable / 2x12-15\nBicep Curl, Cable / 2x12-15"}]}]}},"version":"20240615180323","settings":{"timers":{"workout":180},"planner":{"strengthSetsPct":30,"hypertrophySetsPct":70,"weeklyRangeSets":{"shoulders":[10,12],"triceps":[10,12],"back":[10,12],"abs":[10,12],"glutes":[10,12],"hamstrings":[10,12],"quadriceps":[10,12],"chest":[10,12],"biceps":[10,12],"calves":[10,12],"forearms":[10,12]},"weeklyFrequency":{"shoulders":2,"triceps":2,"back":2,"abs":2,"glutes":2,"hamstrings":2,"quadriceps":2,"chest":2,"biceps":2,"calves":2,"forearms":2},"synergistMultiplier":0.5}}},"revisions":[],"userAgent":"Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; ClaudeBot/1.0; +claudebot@anthropic.com)","shouldSync":false}
