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 below
Import the link in the app, on the Choose Program screen.
{"exportedProgram":{"customExercises":{"obsdqwih":{"name":"Hack Squat, Machine","types":["legs"],"id":"obsdqwih","isDeleted":false,"meta":{"synergistMuscles":["Hamstrings","Adductor Magnus"],"targetMuscles":["Gluteus Maximus","Quadriceps"],"bodyParts":[],"sortedEquipment":[]},"vtype":"custom_exercise"}},"program":{"id":"puhdnugt","name":"GZCL Modified (CSVL Ver.)","url":"","author":"","shortDescription":"","description":"","nextDay":1,"weeks":[],"isMultiweek":false,"days":[{"id":"ukgpsmcz","name":"Day 1","exercises":[]}],"exercises":[],"tags":[],"deletedDays":[],"deletedWeeks":[],"deletedExercises":[],"clonedAt":1746873743462,"planner":{"name":"GZCL Modified (CSVL Ver.)","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"/// The GZCLP logic is pretty tricky, so the code below may look intimidating.\n/// If you want to figure it out how it works, watch this video:\n/// https://www.youtube.com/watch?v=1sOr8pS9tl4\n///\n/// But if you just want to tweak the program slightly and add/change some T3s,\n/// simply add them at the end of each day, reusing t3: Lat Pulldown.\n/// As an example, there're some optional T3s commented out below (i.e. prefixed with ///).\n/// Remove triple slashes (///) there if you want to add them to the program.\n\n/// Csvl Note: I use the Black Noir version for Tier 1 (T1) because I'm not a fan of the standard 10 singles format—it takes too much time. Also, I can't perform any pressing movements due to an issue I was born with in my right shoulder, so I substitute with incline bench press instead.\n/// For Tier 2 (T2), I follow a basic GZCL structure, but I lean toward exercises that are more effective from a bodybuilding perspective. That’s why I use dumbbells for most lifts, with the exception of hack squats.\n/// For Tier 3 (T3) back work, I use Volume Dependent Progression (VDIP), because my body doesn’t respond well to very high reps (15+). I usually fail before hitting 20 reps, and I find it difficult to get a good mind-muscle connection with my back at those rep ranges.\n/// For Tier 3 (T3) isolation movements, I stick to the standard GZCL method. I understand isolation lifts are harder to load heavy, so if I hit 25 reps, I take that as a sign the weight is too light and should be increased.\n/// Feel free to swap exercises or add more T3 movements if needed. If you're adding new T3 exercises, I recommend doing it gradually—just 1 set per week. Each added set should follow a VDIP-style approach: do as many reps as possible while leaving about 2 reps in the tank (2 RIR). Once your max rep set (MRS) hits 50 total reps over time, it's up to you whether to increase the weight or maintain it.\n\n\n\n\n// **T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T1**.\n\n// **T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, long press **5RM Test** set, and set the weight you did\n// * Tap on the \"New 5RM\" set to mark it completed\nt1: Squat / 2x5, 1x5+ / 3x3, 1x3+ / 4x2, 1x2+ / 1x5 (5RM Test) / 85kg / progress: custom(increase: 5kg) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (setVariationIndex == 4) {\n descriptionIndex = 2\n setVariationIndex = 1\n weights = completedWeights[1] * 0.85\n rm1 = completedWeights[1] / rpeMultiplier(5, 10)\n } else if (completedReps >= reps) {\n weights = completedWeights[ns] + state.increase\n } else if (setVariationIndex == 3) {\n descriptionIndex = 3\n setVariationIndex += 1\n } else {\n setVariationIndex += 1\n }\n~}\n\n// **T2**. Start with **55% of 1RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T2**.\nt2: Bench Press, Dumbbell / 3x10 / 3x8 / 3x6 / 15kg / progress: custom(stage1weight: 15kg, increase: 2.5kg, stage3increase: 5kg) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (completedReps >= reps) {\n weights = completedWeights[ns] + state.increase\n } else if (setVariationIndex == 1) {\n state.stage1weight = completedWeights[ns]\n setVariationIndex += 1\n } else if (setVariationIndex == 2) {\n setVariationIndex += 1\n } else {\n setVariationIndex = 1\n weights = state.stage1weight + state.stage3increase\n }\n~}\n\n// **T3**.\nt3_a: Lat Pulldown / ...t3_backwork: Lat Pulldown, Cable\n\n/// Other variations of T1 and T3:\n/// To use them, remove 'used: none' - or reuse those exercises\n/// in your other exercises.\n\nt3_b: Leg Extension, Leverage Machine / ...t3_iso: Bicep Curl\n\n\n\nt3_backwork: Lat Pulldown, Cable / 4x1+ 50% / 90s / used: none/ progress: sum(50, 2.5kg)\n\n// **T3**.\nt3_iso: Bicep Curl / 2x15, 1x15+ / 60% 90s / used:none/ progress: custom() {~\n if (completedReps[ns] >= 25) {\n weights = completedWeights[ns] + 2.5kg\n }\n~}\n","id":"tirdwfbk"},{"name":"Day 2","exerciseText":"t1: Incline Bench Press, Barbell /...t1: Squat\nt2: Romanian Deadlift, Dumbbell /...t2: Bench Press, Dumbbell\nt3a: Seated Row, Cable /...t3_backwork: Lat Pulldown, Cable\nt3b: Triceps Extension, Cable /...t3_iso: Bicep Curl","id":"rnrqqqqq"},{"name":"Day 3","exerciseText":"t1: Bench Press, Barbell /...t1: Squat\nt2: Hack Squat, Machine /...t2: Bench Press, Dumbbell\nt3a: Lat Pulldown, Cable/...t3_backwork: Lat Pulldown, Cable\nt3b: Pec Deck, Leverage Machine/...t3_iso: Bicep Curl","id":"varwybsa"},{"name":"Day 4","exerciseText":"t1: Deadlift, Barbell/...t1: Squat\nt2:Incline Bench Press, Dumbbell/...t2: Bench Press, Dumbbell\nt3a: Seated Row, Cable/...t3_backwork: Lat Pulldown, Cable\nt3b: Seated Leg Curl, Leverage Machine/...t3_iso: Bicep Curl","id":"jhsevyjq"}],"id":"llrulugy"}],"vtype":"planner"},"vtype":"program"},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":180,"reminder":900},"units":"kg"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}
