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: 40
Strength Sets: 32, 80%
Hypertrophy Sets: 8, 20%
Upper Sets: 20 (16s , 4h ) , 2d
Lower Sets: 20 (16s , 4h ) , 2d
Core Sets: 0
Push Sets: 20 (16s , 4h ) , 2d
Pull Sets: 5 (4s , 1h ) , 1d
Legs Sets: 15 (12s , 3h ) , 2d
Shoulders: 15↓ (12s , 3h ) , 2d
Triceps: 10 (8s , 2h ) , 2d
Back: 8↑ (6s , 2h ) , 2d
Abs: 0↑
Glutes: 13↓ (10s , 3h ) , 2d
Hamstrings: 10 (8s , 2h ) , 2d
Quadriceps: 15↓ (12s , 3h ) , 2d
Chest: 13↓ (10s , 3h ) , 2d
Biceps: 3↑ (2s , 1h ) , 1d
Calves: 10 (8s , 2h ) , 2d
Forearms: 0↑
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