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: 86
Strength Sets: 11, 13%
Hypertrophy Sets: 75, 87%
Upper Sets: 59 (7s , 52h ) , 4d
Lower Sets: 21 (4s , 17h ) , 2d
Core Sets: 6 (6h ) , 2d
Push Sets: 31 (3s , 28h ) , 3d
Pull Sets: 31 (7s , 24h ) , 4d
Legs Sets: 18 (1s , 17h ) , 2d
Shoulders: 29↓ (4s , 25h ) , 4d
Triceps: 17↓ (2s , 16h ) , 3d
Back: 27↓ (4s , 23h ) , 5d
Abs: 8↑ (8h ) , 2d
Glutes: 16↓ (4s , 13h ) , 2d
Hamstrings: 11 (2s , 9h ) , 2d
Quadriceps: 14↓ (3s , 12h ) , 2d
Chest: 24↓ (3s , 21h ) , 4d
Biceps: 16↓ (2s , 14h ) , 4d
Calves: 10 (2s , 8h ) , 2d
Forearms: 14↓ (2s , 12h ) , 4d
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{"exportedProgram":{"customExercises":{"tdzhaclh":{"isDeleted":false,"types":["lower","legs"],"largeImageUrl":"/externalimages/exercises/full/large/squat_leveragemachine_full_large.png","id":"tdzhaclh","vtype":"custom_exercise","smallImageUrl":"/externalimages/exercises/single/small/squat_leveragemachine_single_small.png","meta":{"sortedEquipment":[],"targetMuscles":["Gluteus Maximus","Quadriceps"],"bodyParts":[],"synergistMuscles":["Adductor Magnus","Soleus","Hamstrings","Erector Spinae","Obliques","Rectus Abdominis","Gluteus Medius","Gastrocnemius"]},"name":"Belt Squat"},"tfxkprgx":{"isDeleted":false,"types":["pull","upper"],"id":"tfxkprgx","largeImageUrl":"/externalimages/exercises/full/large/bicepcurl_ezbar_full_large.png","vtype":"custom_exercise","meta":{"sortedEquipment":[],"targetMuscles":["Biceps Brachii"],"bodyParts":[],"synergistMuscles":["Brachialis","Brachioradialis"]},"smallImageUrl":"/externalimages/exercises/single/small/bicepcurl_ezbar_single_small.png","name":"Bicep Curl, EZ Bar, light"}},"program":{"shortDescription":"","description":"","deletedExercises":[],"weeks":[],"id":"xfthafgq","author":"","planner":{"vtype":"planner","name":"Temp","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"Incline Bench Press / 1x6-8+ 66.88kg, 3x9 53.75kg / warmup: none / update: custom() {~\n weights[2] = weights[1] * 0.80\n weights[3] = weights[2] \nweights[4] = weights[2] \n~} / progress: custom() {~\n if (completedReps[1] > 8) {\n weights += 2.5kg\n }\n~}\n\nSeated Row / 4x12 / 42.5kg 90s / warmup: none / superset: T2 / progress: dp(2.5kg, 8, 12)\nShoulder Press / 4x11 / 12kg 90s / warmup: none / superset: T2 / progress: dp(2.5kg, 8, 12)\n\nTriceps Extension, Barbell / 3x14 / 20kg 60s / warmup: none / superset: T3 / progress: dp(2.5kg, 10, 15)\nHammer Curl / 3x14 / 14kg 60s / warmup: none / superset: T3 / progress: dp(2kg, 10, 15)","id":"aofliwww"},{"name":"Day 2","exerciseText":"Squat / 1x5-7+ 60.25kg, 2x8 51.5kg / warmup: none / update: custom() {~\n weights[2] = weights[1] * 0.85\n weights[3] = weights[2]\n~} / progress: custom() {~\n if (completedReps[1] > 7) {\n weights += 2.5kg\n }\n~}\n\nRomanian Deadlift / 4x10 / 18kg 120s / warmup: none / superset: T2 / progress: dp(5kg, 6, 10)\nZercher Squat / 4x9 / 30kg 120s / warmup: none / superset: T2 / progress: dp(5kg, 6, 10)\n\nHanging Leg Raise / 3x9 / 0kg 60s / warmup: none / superset: T3 / progress: custom() {~\n if (min(completedReps) >= reps) {\n reps += 1\n }\n~}\nStanding Calf Raise, Barbell / 3x13 / 30kg 60s / warmup: none / superset: T3 / progress: dp(5kg, 10, 15)","id":"njibiflu"},{"name":"Day 3","exerciseText":"Overhead Press / 1x6-8+ 80%, 2x8 65% / warmup: none / update: custom() {~\n weights[2] = weights[1] * 0.80\n weights[3] = weights[2]\n~} / progress: custom() {~\n if (completedReps[1] > 8) {\n weights += 2.5kg\n }\n~}\n\nPull Up / 4x6 / 5kg 120s / warmup: none / superset: T2 / progress: dp(5kg, 5, 8)\nBench Press, Dumbbell / 4x12 / 20kg 90s / warmup: none / superset: T2 / progress: dp(2kg, 8, 12)\n\nhrf: Bicep Curl, EZ Bar, light / 3x13 / 30kg 60s / warmup: none / superset: T3 / progress: dp(2.5kg, 10, 15)\nLateral Raise / 3x15 / 8kg 60s / warmup: none / superset: T3 / progress: dp(2kg, 12, 20)","id":"ejiojqgx"},{"name":"Day 4","exerciseText":"Deadlift / 1x3-6+ 90kg, 2x5 72.5kg / warmup: none / update: custom() {~\n weights[2] = weights[1] * 0.80\n weights[3] = weights[2]\n~} / progress: custom() {~\n if (completedReps[1] > 6) {\n weights += 5kg\n }\n~}\n\nBelt Squat / 4x8 / 70kg 120s / warmup: none / superset: T2 / progress: dp(5kg, 8, 12)\nBent Over Row / 4x8 / 42.5kg 90s / warmup: none / superset: T2 / progress: dp(2.5kg, 8, 12)\n\nReverse Fly / 3x12 / 6kg 60s / warmup: none / superset: T3 / progress: dp(2kg, 12, 15)\nPlank / 3x40 / 60s / warmup: none / superset: T3 / progress: custom() {~\n if (min(completedReps) >= reps) {\n reps += 5\n }\n~}","id":"fmnuvgpq"},{"name":"Day 5","exerciseText":"Bench Press / 1x3-6+ 85%, 2x6 70% / warmup: none / update: custom() {~\n weights[2] = weights[1] * 0.85\n weights[3] = weights[2]\n~} / progress: custom() {~\n if (completedReps[1] > 6) {\n weights += 2.5kg\n }\n~}\n\nLat Pulldown / 4x12 / 50kg 90s / warmup: none / superset: T2 / progress: dp(2.5kg, 8, 12)\nIncline Bench Press, Dumbbell / 4x11 / 18kg 90s / warmup: none / superset: T2 / progress: dp(2kg, 8, 12)\n\nBicep Curl, EZ Bar / 3x12 / 32.5kg 60s / warmup: none / superset: T3 / progress: dp(2.5kg, 8, 12)\nTriceps Extension / 3x13 / 8kg 60s / warmup: none / superset: T3 / progress: dp(2kg, 10, 15)","id":"pupeavko"}],"id":"kaxgmpwx"}]},"vtype":"program","url":"","tags":[],"deletedWeeks":[],"nextDay":1,"days":[],"deletedDays":[],"isMultiweek":false,"exercises":[],"name":"Top-Set + Backoff","clonedAt":1768844149772},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":180,"reminder":900},"units":"kg"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}
