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: 85
Strength Sets: 0, 0%
Hypertrophy Sets: 85, 100%
Upper Sets: 59 (59h ) , 4d
Lower Sets: 22 (22h ) , 3d
Core Sets: 7 (7h ) , 2d
Push Sets: 33 (33h ) , 3d
Pull Sets: 26 (26h ) , 3d
Legs Sets: 19 (19h ) , 2d
Shoulders: 28↓ (28h ) , 4d
Triceps: 17↓ (17h ) , 3d
Back: 30↓ (30h ) , 5d
Abs: 4↑ (4h ) , 1d
Glutes: 6↑ (6h ) , 2d
Hamstrings: 9↑ (9h ) , 2d
Quadriceps: 8↑ (8h ) , 1d
Chest: 25↓ (25h ) , 4d
Biceps: 12 (12h ) , 2d
Calves: 12 (12h ) , 2d
Forearms: 11 (11h ) , 2d
{"maxWidth":2400,"url":"/planner","isLoggedIn":false}
{"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":[]}
