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
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Week Stats Total Sets: 57
Strength Sets: 12, 21%
Hypertrophy Sets: 45, 79%
Upper Sets: 45 (6s , 39h ), 3d Lower Sets: 12 (6s , 6h ), 2d Core Sets: 0
Push Sets: 21 (3s , 18h ), 3d Pull Sets: 28 (5s , 23h ), 5d Legs Sets: 8 (4s , 4h ), 2d Shoulders: 29↓ (3s , 26h ), 3d Hamstrings: 8↑ (4s , 4h ), 2d Quadriceps: 10 (5s , 5h ), 2d Forearms: 14↓ (3s , 12h ), 5d {"maxWidth":2400,"url":"/planner"}
{"exportedProgram":{"customExercises":{},"program":{"id":"eehaakrc","name":"Candito 6 week","url":"","author":"","shortDescription":"","description":"","nextDay":1,"weeks":[],"isMultiweek":false,"days":[{"id":"kdoiarsf","name":"Day 1","exercises":[]}],"exercises":[],"tags":[],"deletedDays":[],"deletedWeeks":[],"deletedExercises":[],"clonedAt":1748828937625,"planner":{"name":"Candito 6 week","weeks":[{"name":"Week 1 ","days":[{"name":"Monday","exerciseText":"Squat / ...main / 4x6 / 80%\nDeadlift / ...main / 2x6 / 80%\n/// Optional exercise 1\n/// Optional exercise 2","id":"mycdevgr"},{"name":"Tuesday","exerciseText":"Bench Press / 1x10 50%, 1x10 67.5%, 1x8 75%, 1x6 77.5% / ...second\nBent Over One Arm Row / 2x10, 1x8, 1x6\nOverhead Press, Dumbbell / 2x12, 1x10, 1x8\nPull Up / 2x12, 1x10, 1x8\n/// Optional exercise 1 / 3x8-12\n/// Optional exercise 2 / 3x8-12","id":"lwwlkzed"},{"name":"Thursday","exerciseText":"Bench Press / 1x10 50%, 1x10 67.5%, 1x8 75%, 1x6 77.5%\nBent Over One Arm Row / 2x10, 1x8, 1x6\nOverhead Press, Dumbbell / 2x12, 1x10, 1x8\nPull Up / 2x12, 1x10, 1x8\n/// Optional exercise 1 / 3x8-12\n/// Optional exercise 2 / 3x8-12","id":"owqdrbeg"},{"name":"Friday","exerciseText":"Squat / 4x8 / 70%\nDeadlift / 2x8 / 70%\n/// Optional exercise 1\n/// Optional exercise 2","id":"nkzvvkat"},{"name":"Saturday","exerciseText":"Bench Press / 1x1+ 80%\nBent Over One Arm Row / 2x10, 1x8, 1x6\nOverhead Press, Dumbbell / 2x12, 1x10, 1x8\nPull Up / 2x12, 1x10, 1x8\n/// Optional exercise 1 / 3x8-12\n/// Optional exercise 2 / 3x8-12\n\nmain / used: none / update: custom() {~\n if (week == 2 && dayInWeek == 1 && setIndex == 1) {\n numberOfSets = 6\n sets(2, 6, 3, 3, 0, 80% + 5lb, 60, 0, 0)\n } else if (week == 2 && dayInWeek == 3 && setIndex == 1) {\n if (completedReps[1] == 10) {\n numberOfSets = 10\n } else if (completedReps[1] >= 8) {\n numberOfSets = 8\n } else if (completedReps[1] >= 7) {\n numberOfSets = 5\n }\n sets(2, 10, 3, 3, 0, 80% - 10lb, 60, 0, 0)\n }\n~} / progress: custom() {~\n if (week == 6) {\n rm1 = weights[1]\n }\n if (!(completedReps >= minReps)) {\n rm1 -= 2.5%\n }\n~}\n\nsecond / used: none / progress: custom() {~\n if (week == 3 && dayInWeek == 2) {\n weights[3:4:*:*] += 5lb\n }\n if (week == 6) {\n rm1 = weights[1]\n }\n if (!(completedReps >= reps)) {\n rm1 -= 2.5%\n }\n~}","id":"qgxbtkkp"}],"id":"yszvshyv"},{"name":"Week 2","days":[{"name":"Monday","exerciseText":"Squat / 1x8-10 80% / 60s\nStiff Leg Deadlift / 3x8\n/// Optional exercise 1\n/// Optional exercise 2","id":"ntpgbqjw"},{"name":"Tuesday","exerciseText":"Bench Press / 1x10 72.5%, 1x10 77.5%, 1x6-8 80%\nBent Over One Arm Row / 1x10, 2x8\nOverhead Press, Dumbbell / 1x10, 1x8, 1x6\nPull Up / 1x10, 1x8, 1x6\n/// Optional exercise 1 / 3x8-12\n/// Optional exercise 2 / 3x8-12","id":"arvsmucx"},{"name":"Thursday","exerciseText":"Squat / 1x7-10 80% / 60s\nStiff Leg Deadlift / 3x8\n/// Optional exercise 1\n/// Optional exercise 2","id":"mgplserz"},{"name":"Friday","exerciseText":"Bench Press / 1x10 72.5%, 1x10 77.5%, 1x6-8 80%\nBent Over One Arm Row / 1x10, 2x8\nOverhead Press, Dumbbell / 1x10, 1x8, 1x6\nPull Up / 1x10, 1x8, 1x6\n/// Optional exercise 1 / 3x8-12\n/// Optional exercise 2 / 3x8-12","id":"emxpdrga"},{"name":"Sunday","exerciseText":"Bench Press / 1x1+ 80%\nBent Over One Arm Row / 1x10, 2x8\nOverhead Press, Dumbbell / 1x10, 1x8, 1x6\nPull Up / 1x10, 1x8, 1x6\n/// Optional exercise 1 / 3x8-12\n/// Optional exercise 2 / 3x8-12","id":"oanejocw"}],"id":"vhyfhdiv"},{"name":"Week 3","days":[{"name":"Monday","exerciseText":"Squat / 3x4-6 85%\nDeadlift / 2x3-6 87.5%","id":"hxrohhsn"},{"name":"Wednesday","exerciseText":"Bench Press / 3x4-6 85%\nBent Over One Arm Row / 3x6\nOverhead Press, Dumbbell / 3x6\nPull Up / 3x6","id":"pitxudil"},{"name":"Friday","exerciseText":"Squat / 1x4-6 85%\nStiff Leg Deadlift / 1x8","id":"cbnjhpzg"},{"name":"Saturday","exerciseText":"Bench Press / 3x4-6 85%\nBent Over One Arm Row / 3x6\nOverhead Press, Dumbbell / 3x6\nPull Up / 3x6","id":"bvkqaeev"}],"id":"tpvdqice"},{"name":"Week 4","days":[{"name":"Monday","exerciseText":"Squat / 1x3 87.5%, 1x3 90%, 1x3 92.5%\nStiff Leg Deadlift / 2x6\n/// Optional exercise 1\n/// Optional exercise 2","id":"jbgatorm"},{"name":"Tuesday","exerciseText":"Bench Press / 1x3 85%, 1x3 87.5%, 1x3 90%\nBent Over One Arm Row / 2x10, 1x8, 1x6\nOverhead Press, Dumbbell / 2x12, 1x10, 1x8\nPull Up / 2x12, 1x10, 1x8\n/// Optional exercise 1\n/// Optional exercise 2","id":"vnwalfcp"},{"name":"Thursday","exerciseText":"Squat / 1x3 92.5%, 1x1-2 95%\nDeadlift / 1x3 92.5%, 1x1-2 95%\n/// Optional exercise 1\n/// Optional exercise 2","id":"wyngayza"},{"name":"Friday","exerciseText":"Bench Press / 1x3 87.5%, 1x2-4 90%, 1x1-2 95%\nBent Over One Arm Row / 2x10, 1x8, 1x6\nOverhead Press, Dumbbell / 2x12, 1x10, 1x8\nPull Up / 2x12, 1x10, 1x8\n/// Optional exercise 1\n/// Optional exercise 2","id":"lbmppeca"}],"id":"ysbqhwry"},{"name":"Week 5","days":[{"name":"Monday","exerciseText":"Squat / 1x1-4 97.5%\nDeadlift / 1x4 67.5%, 1x4 70%, 1x4 72.5%\n/// Optional Lower Body\n/// Optional Lower Body","id":"yofcwazb"},{"name":"Wednesday","exerciseText":"Bench Press / 1x1-4 97.5%\nBent Over One Arm Row / 1x8, 2x6\nOverhead Press, Dumbbell / 1x8, 2x6\nPull Up / 1x8, 2x6\n/// Optional exercise 1\n/// Optional exercise 2","id":"flhwctqs"},{"name":"Friday","exerciseText":"Deadlift / 1x1-4 97.5%\n/// Optional Lower Body\n/// Optional Lower Body","id":"opkxygoi"}],"id":"mambqpfs"},{"name":"Week 6","days":[{"name":"Monday","exerciseText":"// Attempt new 1RM, enter the new weight.\nSquat / 1x1 / 100%","id":"oynzpcoz"},{"name":"Wednesday","exerciseText":"// Attempt new 1RM, enter the new weight.\nBench Press / 1x1 / 100%","id":"ohlbigpw"},{"name":"Friday","exerciseText":"// Attempt new 1RM, enter the new weight.\nDeadlift / 1x1 / 100%","id":"eddkuanu"}],"id":"yasdovzq"}],"vtype":"planner"},"vtype":"program"},"version":"20250704123128","settings":{"timers":{"warmup":90,"workout":180,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}
