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: 40, 47%
Hypertrophy Sets: 45, 53%
Upper Sets: 45 (20s , 25h ) , 2d
Lower Sets: 40 (20s , 20h ) , 2d
Core Sets: 0
Push Sets: 35 (20s , 15h ) , 2d
Pull Sets: 20 (10s , 10h ) , 3d
Legs Sets: 30 (10s , 20h ) , 2d
Shoulders: 25↓ (15s , 10h ) , 2d
Triceps: 23↓ (10s , 13h ) , 2d
Back: 18↓ (5s , 13h ) , 3d
Abs: 0↑
Glutes: 25↓ (15s , 10h ) , 2d
Hamstrings: 23↓ (10s , 13h ) , 2d
Quadriceps: 28↓ (15s , 13h ) , 2d
Chest: 25↓ (15s , 10h ) , 2d
Biceps: 5↑ (5h ) , 2d
Calves: 18↓ (10s , 8h ) , 2d
Forearms: 5↑ (5h ) , 2d
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{"exportedProgram":{"customExercises":{},"program":{"deletedExercises":[],"planner":{"name":"Inverted Juggernaut","vtype":"planner","weeks":[{"name":"Week 1","description":"----------------------------\nWeek 1 – Inverted Juggernaut with Accessories & Auto Progression\n----------------------------","days":[{"name":"Day 1 – Bench Press","exerciseText":"t1_Bench_W1D1 / used: none / 10x5 / 60s (60%) / 60% / progress: custom() {~ rm1 += 0 ~}\nt1_Bench_W1D1: Bench Press / ...t1_Bench_W1D1\n\nt2_InclineBench_W1D1 / used: none / 5x10 / 60% / progress: custom() {~\n if (completedReps[0]>=10 && completedReps[1]>=10 && completedReps[2]>=10 && completedReps[3]>=10 && completedReps[4]>=10) { rm1 += 5 }\n~}\nt2_InclineBench_W1D1: Incline Bench Press / ...t2_InclineBench_W1D1\n\nt3_CSRow_W1D1 / used: none / 5x10-15 / 60% / progress: custom() {~\n if (completedReps[0]>=10 && completedReps[1]>=10 && completedReps[2]>=10 && completedReps[3]>=10 && completedReps[4]>=10) { rm1 += 5 }\n~}\nt3_CSRow_W1D1: Bent Over Row, Barbell / ...t3_CSRow_W1D1"},{"name":"Day 2 – Squat","exerciseText":"t1_Squat_W1D2 / used: none / 10x5 / 60s (60%) / 60% / progress: custom() {~ rm1 += 0 ~}\nt1_Squat_W1D2: Squat / ...t1_Squat_W1D2\n\nt2_RDL_W1D2 / used: none / 5x10 / 60% / progress: custom() {~\n if (completedReps[0]>=10 && completedReps[1]>=10 && completedReps[2]>=10 && completedReps[3]>=10 && completedReps[4]>=10) { rm1 += 10 }\n~}\nt2_RDL_W1D2: Romanian Deadlift / ...t2_RDL_W1D2\n\nt3_LyingLegCurl_W1D2 / used: none / 5x10 / 60% / progress: custom() {~\n if (completedReps[0]>=10 && completedReps[1]>=10 && completedReps[2]>=10 && completedReps[3]>=10 && completedReps[4]>=10) { rm1 += 10 }\n~}\nt3_LyingLegCurl_W1D2: Lunge, Dumbbell / ...t3_LyingLegCurl_W1D2"},{"name":"Day 3 – Overhead Press","exerciseText":"t1_OHP_W1D3 / used: none / 10x5 / 60s (60%) / 60% / progress: custom() {~ rm1 += 0 ~}\nt1_OHP_W1D3: Overhead Press / ...t1_OHP_W1D3\n\nt2_CloseGripBench_W1D3 / used: none / 5x10 / 60% / progress: custom() {~\n if (completedReps[0]>=10 && completedReps[1]>=10 && completedReps[2]>=10 && completedReps[3]>=10 && completedReps[4]>=10) { rm1 += 5 }\n~}\nt2_CloseGripBench_W1D3: Bench Press Close Grip, Barbell / ...t2_CloseGripBench_W1D3\n\nt3_LatPull_W1D3 / used: none / 5x10 / 60% / progress: custom() {~\n if (completedReps[0]>=10 && completedReps[1]>=10 && completedReps[2]>=10 && completedReps[3]>=10 && completedReps[4]>=10) { rm1 += 5 }\n~}\nt3_LatPull_W1D3: Lat Pulldown / ...t3_LatPull_W1D3\n\nt4_TricepExt_W1D3 / used: none / 5x10 / 60% / progress: custom() {~\n if (completedReps[0]>=10 && completedReps[1]>=10 && completedReps[2]>=10 && completedReps[3]>=10 && completedReps[4]>=10) { rm1 += 5 }\n~}\nt4_TricepExt_W1D3: Triceps Extension, Cable / ...t4_TricepExt_W1D3"},{"name":"Day 4 – Deadlift","exerciseText":"t1_Deadlift_W1D4 / used: none / 10x5 / 60s (60%) / 60% / progress: custom() {~ rm1 += 0 ~}\nt1_Deadlift_W1D4: Deadlift / ...t1_Deadlift_W1D4\n\nt2_FrontSquat_W1D4 / used: none / 5x10 / 60% / progress: custom() {~\n if (completedReps[0]>=10 && completedReps[1]>=10 && completedReps[2]>=10 && completedReps[3]>=10 && completedReps[4]>=10) { rm1 += 10 }\n~}\nt2_FrontSquat_W1D4: Front Squat / ...t2_FrontSquat_W1D4\n\nt3_LyingLegCurl_W1D4 / used: none / 5x10 / 60% / progress: custom() {~\n if (completedReps[0]>=10 && completedReps[1]>=10 && completedReps[2]>=10 && completedReps[3]>=10 && completedReps[4]>=10) { rm1 += 10 }\n~}\nt3_LyingLegCurl_W1D4: Lying Leg Curl, Leverage Machine / ...t3_LyingLegCurl_W1D4"}]},{"name":"Week 2","description":"----------------------------\nWeek 2 – Inverted Juggernaut with Accessories & Auto Progression\n----------------------------","days":[{"name":"Day 1 – Bench Press","exerciseText":"t1_Bench_W2D1 / used: none / 10x3 / 90s (67.5%) / 67.5% / progress: custom() {~ rm1 += 0 ~}\nt1_Bench_W2D1: Bench Press / ...t1_Bench_W2D1\n\nt2_InclineBench_W2D1 / used: none / 5x10 / 67.5% / progress: custom() {~\n if(completedReps[0]>=10&&completedReps[1]>=10&&completedReps[2]>=10&&completedReps[3]>=10&&completedReps[4]>=10){rm1+=5}\n~}\nt2_InclineBench_W2D1: Incline Bench Press / ...t2_InclineBench_W2D1\n\nt3_CSRow_W2D1 / used: none / 5x10-15 / 67.5% / progress: custom() {~\n if(completedReps[0]>=10&&completedReps[1]>=10&&completedReps[2]>=10&&completedReps[3]>=10&&completedReps[4]>=10){rm1+=5}\n~}\nt3_CSRow_W2D1: Bent Over Row, Barbell / ...t3_CSRow_W2D1"},{"name":"Day 2 – Squat","exerciseText":"t1_Squat_W2D2 / used: none / 10x3 / 90s (67.5%) / 67.5% / progress: custom() {~ rm1 += 0 ~}\nt1_Squat_W2D2: Squat / ...t1_Squat_W2D2\n\nt2_RDL_W2D2 / used: none / 5x10 / 67.5% / progress: custom() {~\n if(completedReps[0]>=10&&completedReps[1]>=10&&completedReps[2]>=10&&completedReps[3]>=10&&completedReps[4]>=10){rm1+=10}\n~}\nt2_RDL_W2D2: Romanian Deadlift / ...t2_RDL_W2D2\n\nt3_LyingLegCurl_W2D2 / used: none / 5x10 / 67.5% / progress: custom() {~\n if(completedReps[0]>=10&&completedReps[1]>=10&&completedReps[2]>=10&&completedReps[3]>=10&&completedReps[4]>=10){rm1+=10}\n~}\nt3_LyingLegCurl_W2D2: Lunge, Dumbbell / ...t3_LyingLegCurl_W2D2"},{"name":"Day 3 – Overhead Press","exerciseText":"t1_OHP_W2D3 / used: none / 10x3 / 90s (67.5%) / 67.5% / progress: custom() {~ rm1 += 0 ~}\nt1_OHP_W2D3: Overhead Press / ...t1_OHP_W2D3\n\nt2_CloseGripBench_W2D3 / used: none / 5x10 / 67.5% / progress: custom() {~\n if(completedReps[0]>=10&&completedReps[1]>=10&&completedReps[2]>=10&&completedReps[3]>=10&&completedReps[4]>=10){rm1+=5}\n~}\nt2_CloseGripBench_W2D3: Bench Press Close Grip, Barbell / ...t2_CloseGripBench_W2D3\n\nt3_LatPull_W2D3 / used: none / 5x10 / 67.5% / progress: custom() {~\n if(completedReps[0]>=10&&completedReps[1]>=10&&completedReps[2]>=10&&completedReps[3]>=10&&completedReps[4]>=10){rm1+=5}\n~}\nt3_LatPull_W2D3: Lat Pulldown / ...t3_LatPull_W2D3\n\nt4_TricepExt_W2D3 / used: none / 5x10 / 67.5% / progress: custom() {~\n if(completedReps[0]>=10&&completedReps[1]>=10&&completedReps[2]>=10&&completedReps[3]>=10&&completedReps[4]>=10){rm1+=5}\n~}\nt4_TricepExt_W2D3: Triceps Extension, Cable / ...t4_TricepExt_W2D3"},{"name":"Day 4 – Deadlift","exerciseText":"t1_Deadlift_W2D4 / used: none / 10x3 / 90s (67.5%) / 67.5% / progress: custom() {~ rm1 += 0 ~}\nt1_Deadlift_W2D4: Deadlift / ...t1_Deadlift_W2D4\n\nt2_FrontSquat_W2D4 / used: none / 5x10 / 67.5% / progress: custom() {~\n if(completedReps[0]>=10&&completedReps[1]>=10&&completedReps[2]>=10&&completedReps[3]>=10&&completedReps[4]>=10){rm1+=10}\n~}\nt2_FrontSquat_W2D4: Front Squat / ...t2_FrontSquat_W2D4\n\nt3_LyingLegCurl_W2D4 / used: none / 5x10 / 67.5% / progress: custom() {~\n if(completedReps[0]>=10&&completedReps[1]>=10&&completedReps[2]>=10&&completedReps[3]>=10&&completedReps[4]>=10){rm1+=10}\n~}\nt3_LyingLegCurl_W2D4: Lying Leg Curl, Leverage Machine / ...t3_LyingLegCurl_W2D4"}]},{"name":"Week 3","days":[{"name":"Day 1 – Bench Press","exerciseText":"t1_Bench_W3D1 / used: none / 1x10+ (75%) / 75% / progress: custom() {~\n if(completedReps[0]>10){rm1 += (completedReps[0]-10)*5}\n~}\nt1_Bench_W3D1: Bench Press / ...t1_Bench_W3D1\n\nt2_InclineBench_W3D1 / used: none / 5x10 / 75% / progress: custom() {~ rm1 += 5 ~}\nt2_InclineBench_W3D1: Incline Bench Press / ...t2_InclineBench_W3D1\n\nt3_CSRow_W3D1 / used: none / 5x10 / 75% / progress: custom() {~ rm1 += 5 ~}\nt3_CSRow_W3D1: Bent Over Row, Barbell / ...t3_CSRow_W3D1"},{"name":"Day 2 – Squat","exerciseText":"t1_Squat_W3D2 / used: none / 1x10+ (75%) / 75% / progress: custom() {~\n if(completedReps[0]>10){rm1 += (completedReps[0]-10)*10}\n~}\nt1_Squat_W3D2: Squat / ...t1_Squat_W3D2\n\nt2_RDL_W3D2 / used: none / 5x10 / 75% / progress: custom() {~ rm1 += 10 ~}\nt2_RDL_W3D2: Romanian Deadlift / ...t2_RDL_W3D2\n\nt3_LyingLegCurl_W3D2 / used: none / 5x10 / 75% / progress: custom() {~ rm1 += 10 ~}\nt3_LyingLegCurl_W3D2: Lying Leg Curl / ...t3_LyingLegCurl_W3D2"},{"name":"Day 3 – Overhead Press","exerciseText":"t1_OHP_W3D3 / used: none / 1x10+ (75%) / 75% / progress: custom() {~\n if(completedReps[0]>10){rm1 += (completedReps[0]-10)*5}\n~}\nt1_OHP_W3D3: Overhead Press / ...t1_OHP_W3D3\n\nt2_CloseGripBench_W3D3 / used: none / 5x10 / 75% / progress: custom() {~ rm1 += 5 ~}\nt2_CloseGripBench_W3D3: Bench Press Close Grip / ...t2_CloseGripBench_W3D3\n\nt3_LatPull_W3D3 / used: none / 5x10 / 75% / progress: custom() {~ rm1 += 5 ~}\nt3_LatPull_W3D3: Lat Pulldown / ...t3_LatPull_W3D3\n\nt4_TricepExt_W3D3 / used: none / 5x10 / 75% / progress: custom() {~ rm1 += 5 ~}\nt4_TricepExt_W3D3: Triceps Extension / ...t4_TricepExt_W3D3"},{"name":"Day 4 – Deadlift","exerciseText":"t1_Deadlift_W3D4 / used: none / 1x10+ (75%) / 75% / progress: custom() {~\n if(completedReps[0]>10){rm1 += (completedReps[0]-10)*10}\n~}\nt1_Deadlift_W3D4: Deadlift / ...t1_Deadlift_W3D4\n\nt2_FrontSquat_W3D4 / used: none / 5x10 / 75% / progress: custom() {~ rm1 += 10 ~}\nt2_FrontSquat_W3D4: Front Squat / ...t2_FrontSquat_W3D4\n\nt3_LyingLegCurl_W3D4 / used: none / 5x10 / 75% / progress: custom() {~ rm1 += 10 ~}\nt3_LyingLegCurl_W3D4: Lying Leg Curl / ...t3_LyingLegCurl_W3D4"}]},{"name":"Week 4","description":"----------------------------\nWeek 4 – Accumulation Phase\n----------------------------","days":[{"name":"Day 1 – Bench Press","exerciseText":"t1_Bench_W4D1 / used: none / 8x5 / 75s (65%) / 65% / progress: custom() {~ rm1 += 0 ~}\nt1_Bench_W4D1: Bench Press / ...t1_Bench_W4D1\n\nt2_InclineBench_W4D1 / used: none / 5x10 / 65% / progress: custom() {~ rm1 += 5 ~}\nt2_InclineBench_W4D1: Incline Bench Press / ...t2_InclineBench_W4D1\n\nt3_CSRow_W4D1 / used: none / 5x10 / 65% / progress: custom() {~ rm1 += 5 ~}\nt3_CSRow_W4D1: Bent Over Row / ...t3_CSRow_W4D1"},{"name":"Day 2 – Squat","exerciseText":"t1_Squat_W4D2 / used: none / 8x5 / 75s (65%) / 65% / progress: custom() {~ rm1 += 0 ~}\nt1_Squat_W4D2: Squat / ...t1_Squat_W4D2\n\nt2_RDL_W4D2 / used: none / 5x10 / 65% / progress: custom() {~ rm1 += 10 ~}\nt2_RDL_W4D2: Romanian Deadlift / ...t2_RDL_W4D2\n\nt3_LyingLegCurl_W4D2 / used: none / 5x10 / 65% / progress: custom() {~ rm1 += 10 ~}\nt3_LyingLegCurl_W4D2: Lying Leg Curl / ...t3_LyingLegCurl_W4D2"},{"name":"Day 3 – Overhead Press","exerciseText":"t1_OHP_W4D3 / used: none / 8x5 / 75s (65%) / 65% / progress: custom() {~ rm1 += 0 ~}\nt1_OHP_W4D3: Overhead Press / ...t1_OHP_W4D3\n\nt2_CloseGripBench_W4D3 / used: none / 5x10 / 65% / progress: custom() {~ rm1 += 5 ~}\nt2_CloseGripBench_W4D3: Bench Press Close Grip, Barbell / ...t2_CloseGripBench_W4D3\n\nt3_LatPull_W4D3 / used: none / 5x10 / 65% / progress: custom() {~ rm1 += 5 ~}\nt3_LatPull_W4D3: Lat Pulldown / ...t3_LatPull_W4D3\n\nt4_TricepExt_W4D3 / used: none / 5x10 / 65% / progress: custom() {~ rm1 += 5 ~}\nt4_TricepExt_W4D3: Triceps Extension / ...t4_TricepExt_W4D3"},{"name":"Day 4 – Deadlift","exerciseText":"t1_Deadlift_W4D4 / used: none / 8x5 / 75s (65%) / 65% / progress: custom() {~ rm1 += 0 ~}\nt1_Deadlift_W4D4: Deadlift / ...t1_Deadlift_W4D4\n\nt2_FrontSquat_W4D4 / used: none / 5x10 / 65% / progress: custom() {~ rm1 += 10 ~}\nt2_FrontSquat_W4D4: Front Squat / ...t2_FrontSquat_W4D4\n\nt3_LyingLegCurl_W4D4 / used: none / 5x10 / 65% / progress: custom() {~ rm1 += 10 ~}\nt3_LyingLegCurl_W4D4: Lying Leg Curl / ...t3_LyingLegCurl_W4D4"}]},{"name":"Week 5","description":"----------------------------\nWeek 5 – Intensification Phase\n----------------------------","days":[{"name":"Day 1 – Bench Press","exerciseText":"t1_Bench_W5D1 / used: none / 8x3 / 115s (72.5%) / 72.5% / progress: custom() {~ rm1 += 0 ~}\nt1_Bench_W5D1: Bench Press / ...t1_Bench_W5D1\n\nt2_InclineBench_W5D1 / used: none / 5x10 / 72.5% / progress: custom() {~ rm1 += 5 ~}\nt2_InclineBench_W5D1: Incline Bench Press / ...t2_InclineBench_W5D1\n\nt3_CSRow_W5D1 / used: none / 5x10 / 72.5% / progress: custom() {~ rm1 += 5 ~}\nt3_CSRow_W5D1: Bent Over Row / ...t3_CSRow_W5D1"},{"name":"Day 2 – Squat","exerciseText":"t1_Squat_W5D2 / used: none / 8x3 / 115s (72.5%) / 72.5% / progress: custom() {~ rm1 += 0 ~}\nt1_Squat_W5D2: Squat / ...t1_Squat_W5D2\n\nt2_RDL_W5D2 / used: none / 5x10 / 72.5% / progress: custom() {~ rm1 += 10 ~}\nt2_RDL_W5D2: Romanian Deadlift / ...t2_RDL_W5D2\n\nt3_LyingLegCurl_W5D2 / used: none / 5x10 / 72.5% / progress: custom() {~ rm1 += 10 ~}\nt3_LyingLegCurl_W5D2: Lying Leg Curl / ...t3_LyingLegCurl_W5D2"},{"name":"Day 3 – Overhead Press","exerciseText":"t1_OHP_W5D3 / used: none / 8x3 / 115s (72.5%) / 72.5% / progress: custom() {~ rm1 += 0 ~}\nt1_OHP_W5D3: Overhead Press / ...t1_OHP_W5D3\n\nt2_CloseGripBench_W5D3 / used: none / 5x10 / 72.5% / progress: custom() {~ rm1 += 5 ~}\nt2_CloseGripBench_W5D3: Bench Press Close Grip, Barbell / ...t2_CloseGripBench_W5D3\n\nt3_LatPull_W5D3 / used: none / 5x10 / 72.5% / progress: custom() {~ rm1 += 5 ~}\nt3_LatPull_W5D3: Lat Pulldown / ...t3_LatPull_W5D3\n\nt4_TricepExt_W5D3 / used: none / 5x10 / 72.5% / progress: custom() {~ rm1 += 5 ~}\nt4_TricepExt_W5D3: Triceps Extension / ...t4_TricepExt_W5D3"},{"name":"Day 4 – Deadlift","exerciseText":"t1_Deadlift_W5D4 / used: none / 8x3 / 115s (72.5%) / 72.5% / progress: custom() {~ rm1 += 0 ~}\nt1_Deadlift_W5D4: Deadlift / ...t1_Deadlift_W5D4\n\nt2_FrontSquat_W5D4 / used: none / 5x10 / 72.5% / progress: custom() {~ rm1 += 10 ~}\nt2_FrontSquat_W5D4: Front Squat / ...t2_FrontSquat_W5D4\n\nt3_LyingLegCurl_W5D4 / used: none / 5x10 / 72.5% / progress: custom() {~ rm1 += 10 ~}\nt3_LyingLegCurl_W5D4: Lying Leg Curl / ...t3_LyingLegCurl_W5D4"}]},{"name":"Week 6","description":"----------------------------\nWeek 6 – Realization Phase\n----------------------------","days":[{"name":"Day 1 – Bench Press","exerciseText":"t1_Bench_W6D1 / used: none / 1x8+ (80%) / 80% / progress: custom() {~\n if(completedReps[0]>8){rm1 += (completedReps[0]-8)*5}\n~}\nt1_Bench_W6D1: Bench Press / ...t1_Bench_W6D1\n\nt2_InclineBench_W6D1 / used: none / 5x10 / 80% / progress: custom() {~ rm1 += 5 ~}\nt2_InclineBench_W6D1: Incline Bench Press / ...t2_InclineBench_W6D1\n\nt3_CSRow_W6D1 / used: none / 5x10 / 80% / progress: custom() {~ rm1 += 5 ~}\nt3_CSRow_W6D1: Bent Over Row / ...t3_CSRow_W6D1"},{"name":"Day 2 – Squat","exerciseText":"t1_Squat_W6D2 / used: none / 1x8+ (80%) / 80% / progress: custom() {~\n if(completedReps[0]>8){rm1 += (completedReps[0]-8)*10}\n~}\nt1_Squat_W6D2: Squat / ...t1_Squat_W6D2\n\nt2_RDL_W6D2 / used: none / 5x10 / 80% / progress: custom() {~ rm1 += 10 ~}\nt2_RDL_W6D2: Romanian Deadlift / ...t2_RDL_W6D2\n\nt3_LyingLegCurl_W6D2 / used: none / 5x10 / 80% / progress: custom() {~ rm1 += 10 ~}\nt3_LyingLegCurl_W6D2: Lying Leg Curl / ...t3_LyingLegCurl_W6D2"},{"name":"Day 3 – Overhead Press","exerciseText":"t1_OHP_W6D3 / used: none / 1x8+ (80%) / 80% / progress: custom() {~\n if(completedReps[0]>8){rm1 += (completedReps[0]-8)*5}\n~}\nt1_OHP_W6D3: Overhead Press / ...t1_OHP_W6D3\n\nt2_CloseGripBench_W6D3 / used: none / 5x10 / 80% / progress: custom() {~ rm1 += 5 ~}\nt2_CloseGripBench_W6D3: Bench Press Close Grip, Barbell / ...t2_CloseGripBench_W6D3\n\nt3_LatPull_W6D3 / used: none / 5x10 / 80% / progress: custom() {~ rm1 += 5 ~}\nt3_LatPull_W6D3: Lat Pulldown / ...t3_LatPull_W6D3\n\nt4_TricepExt_W6D3 / used: none / 5x10 / 80% / progress: custom() {~ rm1 += 5 ~}\nt4_TricepExt_W6D3: Triceps Extension / ...t4_TricepExt_W6D3"},{"name":"Day 4 – Deadlift","exerciseText":"t1_Deadlift_W6D4 / used: none / 1x8+ (80%) / 80% / progress: custom() {~\n if(completedReps[0]>8){rm1 += (completedReps[0]-8)*10}\n~}\nt1_Deadlift_W6D4: Deadlift / ...t1_Deadlift_W6D4\n\nt2_FrontSquat_W6D4 / used: none / 5x10 / 80% / progress: custom() {~ rm1 += 10 ~}\nt2_FrontSquat_W6D4: Front Squat / ...t2_FrontSquat_W6D4\n\nt3_LyingLegCurl_W6D4 / used: none / 5x10 / 80% / progress: custom() {~ rm1 += 10 ~}\nt3_LyingLegCurl_W6D4: Lying Leg Curl / ...t3_LyingLegCurl_W6D4"}]},{"name":"Week 7","description":"----------------------------\nWeek 7 – 5s Accumulation\n----------------------------","days":[{"name":"Day 1 – Bench Press","exerciseText":"t1_Bench_W7D1 / used: none / 5x5 / 60s (70%) / 70% / progress: custom() {~ rm1 += 0 ~}\nt1_Bench_W7D1: Bench Press / ...t1_Bench_W7D1\n\nt2_InclineBench_W7D1 / used: none / 5x10 / 70% / progress: custom() {~ rm1 += 5 ~}\nt2_InclineBench_W7D1: Incline Bench Press / ...t2_InclineBench_W7D1\n\nt3_CSRow_W7D1 / used: none / 5x10 / 70% / progress: custom() {~ rm1 += 5 ~}\nt3_CSRow_W7D1: Bent Over Row / ...t3_CSRow_W7D1"},{"name":"Day 2 – Squat","exerciseText":"t1_Squat_W7D2 / used: none / 5x5 / 60s (70%) / 70% / progress: custom() {~ rm1 += 0 ~}\nt1_Squat_W7D2: Squat / ...t1_Squat_W7D2\n\nt2_RDL_W7D2 / used: none / 5x10 / 70% / progress: custom() {~ rm1 += 10 ~}\nt2_RDL_W7D2: Romanian Deadlift / ...t2_RDL_W7D2\n\nt3_LyingLegCurl_W7D2 / used: none / 5x10 / 70% / progress: custom() {~ rm1 += 10 ~}\nt3_LyingLegCurl_W7D2: Lying Leg Curl / ...t3_LyingLegCurl_W7D2"},{"name":"Day 3 – Overhead Press","exerciseText":"t1_OHP_W7D3 / used: none / 5x5 / 60s (70%) / 70% / progress: custom() {~ rm1 += 0 ~}\nt1_OHP_W7D3: Overhead Press / ...t1_OHP_W7D3\n\nt2_CloseGripBench_W7D3 / used: none / 5x10 / 70% / progress: custom() {~ rm1 += 5 ~}\nt2_CloseGripBench_W7D3: Bench Press Close Grip, Barbell / ...t2_CloseGripBench_W7D3\n\nt3_LatPull_W7D3 / used: none / 5x10 / 70% / progress: custom() {~ rm1 += 5 ~}\nt3_LatPull_W7D3: Lat Pulldown / ...t3_LatPull_W7D3\n\nt4_TricepExt_W7D3 / used: none / 5x10 / 70% / progress: custom() {~ rm1 += 5 ~}\nt4_TricepExt_W7D3: Triceps Extension / ...t4_TricepExt_W7D3"},{"name":"Day 4 – Deadlift","exerciseText":"t1_Deadlift_W7D4 / used: none / 5x5 / 60s (70%) / 70% / progress: custom() {~ rm1 += 0 ~}\nt1_Deadlift_W7D4: Deadlift / ...t1_Deadlift_W7D4\n\nt2_FrontSquat_W7D4 / used: none / 5x10 / 70% / progress: custom() {~ rm1 += 10 ~}\nt2_FrontSquat_W7D4: Front Squat / ...t2_FrontSquat_W7D4\n\nt3_LyingLegCurl_W7D4 / used: none / 5x10 / 70% / progress: custom() {~ rm1 += 10 ~}\nt3_LyingLegCurl_W7D4: Lying Leg Curl / ...t3_LyingLegCurl_W7D4"}]},{"name":"Week 8","description":"----------------------------\nWeek 8 – 5s Intensification\n----------------------------","days":[{"name":"Day 1 – Bench Press","exerciseText":"t1_Bench_W8D1 / used: none / 5x3 / 90s (77.5%) / 77.5% / progress: custom() {~ rm1 += 0 ~}\nt1_Bench_W8D1: Bench Press / ...t1_Bench_W8D1\n\nt2_InclineBench_W8D1 / used: none / 5x10 / 77.5% / progress: custom() {~ rm1 += 5 ~}\nt2_InclineBench_W8D1: Incline Bench Press / ...t2_InclineBench_W8D1\n\nt3_CSRow_W8D1 / used: none / 5x10 / 77.5% / progress: custom() {~ rm1 += 5 ~}\nt3_CSRow_W8D1: Bent Over Row / ...t3_CSRow_W8D1"},{"name":"Day 2 – Squat","exerciseText":"t1_Squat_W8D2 / used: none / 5x3 / 90s (77.5%) / 77.5% / progress: custom() {~ rm1 += 0 ~}\nt1_Squat_W8D2: Squat / ...t1_Squat_W8D2\n\nt2_RDL_W8D2 / used: none / 5x10 / 77.5% / progress: custom() {~ rm1 += 10 ~}\nt2_RDL_W8D2: Romanian Deadlift / ...t2_RDL_W8D2\n\nt3_LyingLegCurl_W8D2 / used: none / 5x10 / 77.5% / progress: custom() {~ rm1 += 10 ~}\nt3_LyingLegCurl_W8D2: Lying Leg Curl / ...t3_LyingLegCurl_W8D2"},{"name":"Day 3 – Overhead Press","exerciseText":"t1_OHP_W8D3 / used: none / 5x3 / 90s (77.5%) / 77.5% / progress: custom() {~ rm1 += 0 ~}\nt1_OHP_W8D3: Overhead Press / ...t1_OHP_W8D3\n\nt2_CloseGripBench_W8D3 / used: none / 5x10 / 77.5% / progress: custom() {~ rm1 += 5 ~}\nt2_CloseGripBench_W8D3: Bench Press Close Grip, Barbell / ...t2_CloseGripBench_W8D3\n\nt3_LatPull_W8D3 / used: none / 5x10 / 77.5% / progress: custom() {~ rm1 += 5 ~}\nt3_LatPull_W8D3: Lat Pulldown / ...t3_LatPull_W8D3\n\nt4_TricepExt_W8D3 / used: none / 5x10 / 77.5% / progress: custom() {~ rm1 += 5 ~}\nt4_TricepExt_W8D3: Triceps Extension / ...t4_TricepExt_W8D3"},{"name":"Day 4 – Deadlift","exerciseText":"t1_Deadlift_W8D4 / used: none / 5x3 / 90s (77.5%) / 77.5% / progress: custom() {~ rm1 += 0 ~}\nt1_Deadlift_W8D4: Deadlift / ...t1_Deadlift_W8D4\n\nt2_FrontSquat_W8D4 / used: none / 5x10 / 77.5% / progress: custom() {~ rm1 += 10 ~}\nt2_FrontSquat_W8D4: Front Squat / ...t2_FrontSquat_W8D4\n\nt3_LyingLegCurl_W8D4 / used: none / 5x10 / 77.5% / progress: custom() {~ rm1 += 10 ~}\nt3_LyingLegCurl_W8D4: Lying Leg Curl / ...t3_LyingLegCurl_W8D4"}]},{"name":"Week 9","description":"----------------------------\nWeek 9 – 5s Realization (AMRAP style)\n----------------------------","days":[{"name":"Day 1 – Bench Press","exerciseText":"t1_Bench_W9D1 / used: none / 1x5+ (85%) / 85% / progress: custom() {~ if(completedReps[0]>5){rm1 += (completedReps[0]-5)*5} ~}\nt1_Bench_W9D1: Bench Press / ...t1_Bench_W9D1\n\nt2_InclineBench_W9D1 / used: none / 5x10 / 85% / progress: custom() {~ rm1 += 5 ~}\nt2_InclineBench_W9D1: Incline Bench Press / ...t2_InclineBench_W9D1\n\nt3_CSRow_W9D1 / used: none / 5x10 / 85% / progress: custom() {~ rm1 += 5 ~}\nt3_CSRow_W9D1: Bent Over Row / ...t3_CSRow_W9D1"},{"name":"Day 2 – Squat","exerciseText":"t1_Squat_W9D2 / used: none / 1x5+ (85%) / 85% / progress: custom() {~ if(completedReps[0]>5){rm1 += (completedReps[0]-5)*10} ~}\nt1_Squat_W9D2: Squat / ...t1_Squat_W9D2\n\nt2_RDL_W9D2 / used: none / 5x10 / 85% / progress: custom() {~ rm1 += 10 ~}\nt2_RDL_W9D2: Romanian Deadlift / ...t2_RDL_W9D2\n\nt3_LyingLegCurl_W9D2 / used: none / 5x10 / 85% / progress: custom() {~ rm1 += 10 ~}\nt3_LyingLegCurl_W9D2: Lying Leg Curl / ...t3_LyingLegCurl_W9D2"},{"name":"Day 3 – Overhead Press","exerciseText":"t1_OHP_W9D3 / used: none / 1x5+ (85%) / 85% / progress: custom() {~ if(completedReps[0]>5){rm1 += (completedReps[0]-5)*5} ~}\nt1_OHP_W9D3: Overhead Press / ...t1_OHP_W9D3\n\nt2_CloseGripBench_W9D3 / used: none / 5x10 / 85% / progress: custom() {~ rm1 += 5 ~}\nt2_CloseGripBench_W9D3: Bench Press Close Grip, Barbell / ...t2_CloseGripBench_W9D3\n\nt3_LatPull_W9D3 / used: none / 5x10 / 85% / progress: custom() {~ rm1 += 5 ~}\nt3_LatPull_W9D3: Lat Pulldown / ...t3_LatPull_W9D3\n\nt4_TricepExt_W9D3 / used: none / 5x10 / 85% / progress: custom() {~ rm1 += 5 ~}\nt4_TricepExt_W9D3: Triceps Extension / ...t4_TricepExt_W9D3"},{"name":"Day 4 – Deadlift","exerciseText":"t1_Deadlift_W9D4 / used: none / 1x5+ (85%) / 85% / progress: custom() {~ if(completedReps[0]>5){rm1 += (completedReps[0]-5)*10} ~}\nt1_Deadlift_W9D4: Deadlift / ...t1_Deadlift_W9D4\n\nt2_FrontSquat_W9D4 / used: none / 5x10 / 85% / progress: custom() {~ rm1 += 10 ~}\nt2_FrontSquat_W9D4: Front Squat / ...t2_FrontSquat_W9D4\n\nt3_LyingLegCurl_W9D4 / used: none / 5x10 / 85% / progress: custom() {~ rm1 += 10 ~}\nt3_LyingLegCurl_W9D4: Lying Leg Curl / ...t3_LyingLegCurl_W9D4"}]},{"name":"Week 10","description":"----------------------------\nWeek 10 – 3s Accumulation\n----------------------------","days":[{"name":"Day 1 – Bench Press","exerciseText":"t1_Bench_W10D1 / used: none / 3x5 / 75s (75%) / 75% / progress: custom() {~ rm1 += 0 ~}\nt1_Bench_W10D1: Bench Press / ...t1_Bench_W10D1\n\nt2_InclineBench_W10D1 / used: none / 5x10 / 75% / progress: custom() {~ rm1 += 5 ~}\nt2_InclineBench_W10D1: Incline Bench Press / ...t2_InclineBench_W10D1\n\nt3_CSRow_W10D1 / used: none / 5x10 / 75% / progress: custom() {~ rm1 += 5 ~}\nt3_CSRow_W10D1: Bent Over Row / ...t3_CSRow_W10D1"},{"name":"Day 2 – Squat","exerciseText":"t1_Squat_W10D2 / used: none / 3x5 / 75s (75%) / 75% / progress: custom() {~ rm1 += 0 ~}\nt1_Squat_W10D2: Squat / ...t1_Squat_W10D2\n\nt2_RDL_W10D2 / used: none / 5x10 / 75% / progress: custom() {~ rm1 += 10 ~}\nt2_RDL_W10D2: Romanian Deadlift / ...t2_RDL_W10D2\n\nt3_LyingLegCurl_W10D2 / used: none / 5x10 / 75% / progress: custom() {~ rm1 += 10 ~}\nt3_LyingLegCurl_W10D2: Lying Leg Curl / ...t3_LyingLegCurl_W10D2"},{"name":"Day 3 – Overhead Press","exerciseText":"t1_OHP_W10D3 / used: none / 3x5 / 75s (75%) / 75% / progress: custom() {~ rm1 += 0 ~}\nt1_OHP_W10D3: Overhead Press / ...t1_OHP_W10D3\n\nt2_CloseGripBench_W10D3 / used: none / 5x10 / 75% / progress: custom() {~ rm1 += 5 ~}\nt2_CloseGripBench_W10D3: Bench Press Close Grip, Barbell / ...t2_CloseGripBench_W10D3\n\nt3_LatPull_W10D3 / used: none / 5x10 / 75% / progress: custom() {~ rm1 += 5 ~}\nt3_LatPull_W10D3: Lat Pulldown / ...t3_LatPull_W10D3\n\nt4_TricepExt_W10D3 / used: none / 5x10 / 75% / progress: custom() {~ rm1 += 5 ~}\nt4_TricepExt_W10D3: Triceps Extension / ...t4_TricepExt_W10D3"},{"name":"Day 4 – Deadlift","exerciseText":"t1_Deadlift_W10D4 / used: none / 3x5 / 75s (75%) / 75% / progress: custom() {~ rm1 += 0 ~}\nt1_Deadlift_W10D4: Deadlift / ...t1_Deadlift_W10D4\n\nt2_FrontSquat_W10D4 / used: none / 5x10 / 75% / progress: custom() {~ rm1 += 10 ~}\nt2_FrontSquat_W10D4: Front Squat / ...t2_FrontSquat_W10D4\n\nt3_LyingLegCurl_W10D4 / used: none / 5x10 / 75% / progress: custom() {~ rm1 += 10 ~}\nt3_LyingLegCurl_W10D4: Lying Leg Curl / ...t3_LyingLegCurl_W10D4"}]},{"name":"Week 11","description":"----------------------------\nWeek 11 – 3s Intensification\n----------------------------","days":[{"name":"Day 1 – Bench Press","exerciseText":"t1_Bench_W11D1 / used: none / 3x3 / 115s (82.5%) / 82.5% / progress: custom() {~ rm1 += 0 ~}\nt1_Bench_W11D1: Bench Press / ...t1_Bench_W11D1\n\nt2_InclineBench_W11D1 / used: none / 5x10 / 82.5% / progress: custom() {~ rm1 += 5 ~}\nt2_InclineBench_W11D1: Incline Bench Press / ...t2_InclineBench_W11D1\n\nt3_CSRow_W11D1 / used: none / 5x10 / 82.5% / progress: custom() {~ rm1 += 5 ~}\nt3_CSRow_W11D1: Bent Over Row / ...t3_CSRow_W11D1"},{"name":"Day 2 – Squat","exerciseText":"t1_Squat_W11D2 / used: none / 3x3 / 115s (82.5%) / 82.5% / progress: custom() {~ rm1 += 0 ~}\nt1_Squat_W11D2: Squat / ...t1_Squat_W11D2\n\nt2_RDL_W11D2 / used: none / 5x10 / 82.5% / progress: custom() {~ rm1 += 10 ~}\nt2_RDL_W11D2: Romanian Deadlift / ...t2_RDL_W11D2\n\nt3_LyingLegCurl_W11D2 / used: none / 5x10 / 82.5% / progress: custom() {~ rm1 += 10 ~}\nt3_LyingLegCurl_W11D2: Lying Leg Curl / ...t3_LyingLegCurl_W11D2"},{"name":"Day 3 – Overhead Press","exerciseText":"t1_OHP_W11D3 / used: none / 3x3 / 115s (82.5%) / 82.5% / progress: custom() {~ rm1 += 0 ~}\nt1_OHP_W11D3: Overhead Press / ...t1_OHP_W11D3\n\nt2_CloseGripBench_W11D3 / used: none / 5x10 / 82.5% / progress: custom() {~ rm1 += 5 ~}\nt2_CloseGripBench_W11D3: Bench Press Close Grip, Barbell/ ...t2_CloseGripBench_W11D3\n\nt3_LatPull_W11D3 / used: none / 5x10 / 82.5% / progress: custom() {~ rm1 += 5 ~}\nt3_LatPull_W11D3: Lat Pulldown / ...t3_LatPull_W11D3\n\nt4_TricepExt_W11D3 / used: none / 5x10 / 82.5% / progress: custom() {~ rm1 += 5 ~}\nt4_TricepExt_W11D3: Triceps Extension / ...t4_TricepExt_W11D3"},{"name":"Day 4 – Deadlift","exerciseText":"t1_Deadlift_W11D4 / used: none / 3x3 / 115s (82.5%) / 82.5% / progress: custom() {~ rm1 += 0 ~}\nt1_Deadlift_W11D4: Deadlift / ...t1_Deadlift_W11D4\n\nt2_FrontSquat_W11D4 / used: none / 5x10 / 82.5% / progress: custom() {~ rm1 += 10 ~}\nt2_FrontSquat_W11D4: Front Squat / ...t2_FrontSquat_W11D4\n\nt3_LyingLegCurl_W11D4 / used: none / 5x10 / 82.5% / progress: custom() {~ rm1 += 10 ~}\nt3_LyingLegCurl_W11D4: Lying Leg Curl / ...t3_LyingLegCurl_W11D4"}]},{"name":"Week 12","description":"----------------------------\nWeek 12 – 3s Realization (AMRAP style)\n----------------------------","days":[{"name":"Day 1 – Bench Press","exerciseText":"t1_Bench_W12D1 / used: none / 1x3+ (90%) / 90% / progress: custom() {~ if(completedReps[0]>3){rm1 += (completedReps[0]-3)*5} ~}\nt1_Bench_W12D1: Bench Press / ...t1_Bench_W12D1\n\nt2_InclineBench_W12D1 / used: none / 5x10 / 90% / progress: custom() {~ rm1 += 5 ~}\nt2_InclineBench_W12D1: Incline Bench Press / ...t2_InclineBench_W12D1\n\nt3_CSRow_W12D1 / used: none / 5x10 / 90% / progress: custom() {~ rm1 += 5 ~}\nt3_CSRow_W12D1: Bent Over Row / ...t3_CSRow_W12D1"},{"name":"Day 2 – Squat","exerciseText":"t1_Squat_W12D2 / used: none / 1x3+ (90%) / 90% / progress: custom() {~ if(completedReps[0]>3){rm1 += (completedReps[0]-3)*10} ~}\nt1_Squat_W12D2: Squat / ...t1_Squat_W12D2\n\nt2_RDL_W12D2 / used: none / 5x10 / 90% / progress: custom() {~ rm1 += 10 ~}\nt2_RDL_W12D2: Romanian Deadlift / ...t2_RDL_W12D2\n\nt3_LyingLegCurl_W12D2 / used: none / 5x10 / 90% / progress: custom() {~ rm1 += 10 ~}\nt3_LyingLegCurl_W12D2: Lying Leg Curl / ...t3_LyingLegCurl_W12D2"},{"name":"Day 3 – Overhead Press","exerciseText":"t1_OHP_W12D3 / used: none / 1x3+ (90%) / 90% / progress: custom() {~ if(completedReps[0]>3){rm1 += (completedReps[0]-3)*5} ~}\nt1_OHP_W12D3: Overhead Press / ...t1_OHP_W12D3\n\nt2_CloseGripBench_W12D3 / used: none / 5x10 / 90% / progress: custom() {~ rm1 += 5 ~}\nt2_CloseGripBench_W12D3: Bench Press Close Grip, Barbell/ ...t2_CloseGripBench_W12D3\n\nt3_LatPull_W12D3 / used: none / 5x10 / 90% / progress: custom() {~ rm1 += 5 ~}\nt3_LatPull_W12D3: Lat Pulldown / ...t3_LatPull_W12D3\n\nt4_TricepExt_W12D3 / used: none / 5x10 / 90% / progress: custom() {~ rm1 += 5 ~}\nt4_TricepExt_W12D3: 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