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. Delete Week Add New Week Duplicate Week Add Week Description
Add Day Description
Delete Day
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Delete Day
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Week Stats Total Sets: 85
Strength Sets: 0, 0%
Hypertrophy Sets: 85, 100%
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{"exportedProgram":{"customExercises":{},"program":{"deletedExercises":[],"planner":{"name":"Mountain Dog - Gamma Bomb","vtype":"planner","weeks":[{"name":"Week 1","days":[{"name":"Day 1: Chest & Biceps","exerciseText":"// Block 1 Focus: High Volume (Vol) //\n\n// Pre-pump activation //\nVol: Pec Deck, Leverage Machine[1-6] / 4x12 / progress: dp(5lb, 10, 15)\n\n// Explosive. 3s descent. //\nVol: Incline Bench Press, Barbell[1-6] / 4x8 / progress: dp(5lb, 6, 10)\n\n// Pump work. Constant tension. //\nVol: Bench Press, Dumbbell[1-6] / 3x10 / progress: dp(5lb, 8, 12)\n\n// Stretch under load. //\nVol: Chest Dip, Bodyweight[1-6] / 3x12 / progress: dp(2.5lb, 10, 15)\n\n// Biceps - Pin elbows //\nVol: Bicep Curl, Barbell[1-6] / 4x10 / progress: dp(5lb, 8, 12)\n\n// Brachialis focus //\nVol: Hammer Curl, Dumbbell[1-6] / 3x12 / progress: dp(5lb, 10, 15)"},{"name":"Day 2: Legs","exerciseText":"// Hamstrings first //\nVol: Lying Leg Curl, Leverage Machine[1-6] / 3x12 / progress: dp(5lb, 10, 15)\n\n// Compound //\nVol: Squat, Barbell[1-6] / 3x8 / progress: lp(5lb)\n\n// Pump //\nVol: Leg Press, Leverage Machine[1-6] / 3x15 / progress: dp(10lb, 12, 20)\n\n// Stretch //\nVol: Stiff Leg Deadlift, Dumbbell[1-6] / 3x10 / progress: dp(5lb, 8, 12)"},{"name":"Day 3: Back","exerciseText":"// Unilateral activation //\nVol: Bent Over One Arm Row, Dumbbell[1-6] / 4x10 / progress: dp(5lb, 8, 12)\n\n// Heavy compound //\nVol: Bent Over Row, Barbell[1-6] / 4x8 / progress: lp(5lb)\n\n// Vertical pull //\nVol: Lat Pulldown, Cable[1-6] / 4x12 / progress: dp(5lb, 10, 15)\n\n// Weighted stretch //\nVol: Pullover, Dumbbell[1-6] / 3x12 / progress: dp(5lb, 10, 15)\n\n// Spinal erectors //\nVol: Back Extension, Leverage Machine[1-6] / 3x15 / progress: dp(5lb, 12, 20)"},{"name":"Day 4: Shoulders & Triceps","exerciseText":"// Rear delts first //\nVol: Reverse Fly, Dumbbell[1-6] / 4x25 / progress: dp(2.5lb, 20, 30)\n\n// Heavy Press //\nVol: Seated Overhead Press, Barbell[1-6] / 4x8 / progress: lp(5lb)\n\n// Side delts //\nVol: Lateral Raise, Dumbbell[1-6] / 4x15 / progress: dp(2.5lb, 12, 20)\n\n// Triceps //\nVol: Triceps Pushdown, Cable[1-6] / 4x12 / progress: dp(2.5lb, 10, 15)\nVol: Triceps Extension, Dumbbell[1-6] / 4x12 / progress: dp(2.5lb, 10, 15)"},{"name":"Day 5: Calves & Weak Points","exerciseText":"// Calves //\nVol: Standing Calf Raise, Leverage Machine[1-6] / 4x15 / progress: dp(5lb, 10, 20)\nVol: Seated Calf Raise, Leverage Machine[1-6] / 3x15 / progress: dp(5lb, 10, 20)\n\n// Weak points //\nVol: Lateral Raise, Cable[1-6] / 3x15 / progress: dp(2.5lb, 12, 20)\nVol: Cable Crunch, Cable[1-6] / 4x15 / progress: dp(2.5lb, 15, 25)"}]},{"name":"Week 7","days":[{"name":"Day 1: Deload Chest","exerciseText":"// Deload block. Reduced intensity. //\nDeload: Pec Deck, Leverage Machine[7-8] / 2x12\nDeload: Incline Bench Press, Barbell[7-8] / 2x8\nDeload: Bench Press, Dumbbell[7-8] / 2x10\nDeload: Bicep Curl, Barbell[7-8] / 2x10"},{"name":"Day 2: Deload Legs","exerciseText":"Deload: Lying Leg Curl, Leverage Machine[7-8] / 2x12\nDeload: Squat, Barbell[7-8] / 2x8\nDeload: Leg Press, Leverage Machine[7-8] / 2x12"},{"name":"Day 3: Deload Back","exerciseText":"Deload: Bent Over One Arm Row, Dumbbell[7-8] / 2x10\nDeload: Lat Pulldown, Cable[7-8] / 2x12\nDeload: Back Extension, Leverage Machine[7-8] / 2x12"},{"name":"Day 4: Deload Shoulders","exerciseText":"Deload: Reverse Fly, Dumbbell[7-8] / 2x15\nDeload: Seated Overhead Press, Barbell[7-8] / 2x8\nDeload: Triceps Pushdown, Cable[7-8] / 2x12"},{"name":"Day 5: Deload Calves","exerciseText":"Deload: Standing Calf Raise, Leverage Machine[7-8] / 2x15\nDeload: Cable Crunch, Cable[7-8] / 2x15"}]},{"name":"Week 9","days":[{"name":"Day 1: Chest & Biceps (Base)","exerciseText":"// Block 3 Focus: Heavy/Base (Hvy). Lower volume, higher intensity. //\nHvy: Pec Deck, Leverage Machine[9-14] / 3x12 / progress: dp(5lb, 10, 15)\nHvy: Incline Bench Press, Barbell[9-14] / 3x8 / progress: lp(5lb)\nHvy: Bench Press, Dumbbell[9-14] / 3x10 / progress: dp(5lb, 8, 12)\nHvy: Bicep Curl, Barbell[9-14] / 3x10 / progress: dp(5lb, 8, 12)\nHvy: Hammer Curl, Dumbbell[9-14] / 3x12 / progress: dp(5lb, 10, 15)"},{"name":"Day 2: Legs (DEATH)","exerciseText":"// High Volume Legs Block //\nHvy: Lying Leg Curl, Leverage Machine[9-14] / 3x12, 1x12+ / progress: dp(5lb, 10, 15)\nHvy: Squat, Barbell[9-14] / 4x8 / progress: lp(5lb)\nHvy: Leg Press, Leverage Machine[9-14] / 3x15, 1x20 / progress: dp(10lb, 15, 25)\nHvy: Stiff Leg Deadlift, Dumbbell[9-14] / 4x10 / progress: dp(5lb, 8, 12)\nHvy: Leg Extension, Leverage Machine[9-14] / 1x30"},{"name":"Day 3: Back (Base)","exerciseText":"Hvy: Bent Over One Arm Row, Dumbbell[9-14] / 3x10 / progress: dp(5lb, 8, 12)\nHvy: Bent Over Row, Barbell[9-14] / 3x8 / progress: lp(5lb)\nHvy: Lat Pulldown, Cable[9-14] / 3x12 / progress: dp(5lb, 10, 15)\nHvy: Back Extension, Leverage Machine[9-14] / 3x15"},{"name":"Day 4: Shoulders & Triceps (Base)","exerciseText":"Hvy: Reverse Fly, Dumbbell[9-14] / 3x25 / progress: dp(2.5lb, 20, 30)\nHvy: Seated Overhead Press, Barbell[9-14] / 3x8 / progress: lp(5lb)\nHvy: Lateral Raise, Dumbbell[9-14] / 2x15, 1x15+ / progress: dp(2.5lb, 12, 20)\nHvy: Triceps Pushdown, Cable[9-14] / 3x12 / progress: dp(2.5lb, 10, 15)\nHvy: Triceps Extension, Dumbbell[9-14] / 3x12 / progress: dp(2.5lb, 10, 15)"},{"name":"Day 5: Calves & Weak Points","exerciseText":"// Reusing logic from Block 1 using '...' since logic is identical //\nHvy: Standing Calf Raise, Leverage Machine[9-14] / ...Vol: Standing Calf Raise, Leverage Machine[1:5]\nHvy: Seated Calf Raise, Leverage Machine[9-14] / ...Vol: Seated Calf Raise, Leverage Machine[1:5]\nHvy: Lateral Raise, Cable[9-14] / ...Vol: Lateral Raise, Cable[1:5]\nHvy: Cable Crunch, Cable[9-14] / ...Vol: Cable Crunch, Cable[1:5]"}]}]},"exercises":[],"vtype":"program","days":[],"deletedDays":[],"url":"","isMultiweek":false,"name":"Mountain Dog - Gamma Bomb","weeks":[],"nextDay":1,"shortDescription":"","clonedAt":1766963487800,"description":"","tags":[],"deletedWeeks":[],"author":"","id":"adyxmeur"},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":180,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}
