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: 60
Strength Sets: 15, 25%
Hypertrophy Sets: 45, 75%
Upper Sets: 43 (9s , 34h ) , 4d
Lower Sets: 13 (6s , 7h ) , 2d
Core Sets: 0
Push Sets: 27 (6s , 21h ) , 4d
Pull Sets: 20 (3s , 17h ) , 4d
Legs Sets: 17 (6s , 11h ) , 3d
Shoulders: 18↓ (6s , 12h ) , 4d
Triceps: 12 (3s , 9h ) , 4d
Back: 11 (5s , 7h ) , 4d
Abs: 0↑
Glutes: 6↑ (5s , 2h ) , 2d
Hamstrings: 7↑ (3s , 4h ) , 2d
Quadriceps: 11 (5s , 6h ) , 2d
Chest: 17↓ (6s , 11h ) , 4d
Biceps: 11 (2s , 9h ) , 4d
Calves: 6↑ (3s , 3h ) , 2d
Forearms: 7↑ (2s , 6h ) , 4d
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1","days":[{"name":"Day 1","exerciseText":"Belt Squat / 4x10 / warmup: 1x5 50%, 1x3 65%, 1x1 75% / 65%+ / progress: lp(2.5%)\nVolume: Bench 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%)\nMain: Bench Press, Barbell / 3x5 75%+ / progress: lp(2.5%)\nBent Over Row, Barbell / 3x5 75%+ / progress: lp(2.5%)\nTrap Bar Deadlift, Trap Bar / 3x5 75%+ / warmup: 1x5 50%, 1x3 65%, 1x1 75% / progress: lp(2.5%)"},{"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":"Belt Squat / 4x9 / warmup: 1x5 50%, 1x3 65%, 1x1 75% / 67.5%+ / progress: none\nVolume: Bench 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\nMain: Bench Press, Barbell / 3x4 80%+ / progress: none\nBent Over Row, Barbell / 3x4 80%+ / progress: none\nTrap Bar Deadlift, Trap Bar / 3x4 80%+ / warmup: 1x5 50%, 1x3 65%, 1x1 75% / progress: none"},{"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":"Belt Squat / 4x8 / warmup: 1x5 50%, 1x3 65%, 1x1 75% / 70%+ / progress: none\nVolume: Bench Press, Barbell / (Volume) 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\nMain: Bench Press, Barbell / 3x3 85%+ / progress: none\nBent Over Row, Barbell / 3x3 85%+ / progress: none\nTrap Bar Deadlift, 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