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: 78
Strength Sets: 0, 0%
Hypertrophy Sets: 78, 100%
Upper Sets: 40 (40h ) , 2d
Lower Sets: 24 (24h ) , 2d
Core Sets: 14 (14h ) , 4d
Push Sets: 24 (24h ) , 2d
Pull Sets: 16 (16h ) , 2d
Legs Sets: 24 (24h ) , 2d
Shoulders: 16↓ (16h ) , 2d
Triceps: 10 (10h ) , 2d
Back: 16↓ (16h ) , 3d
Abs: 14↓ (14h ) , 4d
Glutes: 13↓ (13h ) , 4d
Hamstrings: 17↓ (17h ) , 4d
Quadriceps: 17↓ (17h ) , 4d
Chest: 14↓ (14h ) , 2d
Biceps: 14↓ (14h ) , 2d
Calves: 14↓ (14h ) , 2d
Forearms: 8↑ (8h ) , 2d
{"maxWidth":2400,"url":"/planner","isLoggedIn":false}
{"exportedProgram":{"customExercises":{},"program":{"deletedExercises":[],"planner":{"name":"Training RP 4x/week ","weeks":[{"name":"Week 1","days":[{"name":"Monday Upper","exerciseText":"// Pair of exercises, 30s between pair of sets (exo 1 - exo 2) RIS 30s then repeat 4 times (hence 4sets)\nIncline Bench Press, Dumbbell / 4x10 / 14kg 60s / progress: dp(2kg, 10, 18)\nLat Pulldown / 4x10 / 45kg 60s / progress: dp(2kg, 10, 18)\n// Pair of exercises, 30s between pair of sets (exo 1 - exo 2) RIS 30s then repeat 4 times (hence 4sets)\nTriceps Pushdown / 4x10 / 18kg 60s / progress: dp(2kg, 10, 18)\nBicep Curl / 4x10 / 12kg 60s / progress: dp(2kg, 10, 18)\n// Single exercise, MYOREP 4 mini-set RIS 5-10 sec. super ROM above shoulders !\nLateral Raise / 4x10 / 5kg 10s / progress: dp(2kg, 10, 15)\n// Abs\nHanging Leg Raise, Cable / 4x12 / 68.03% 10s","id":"kntlhovg"},{"name":"Tuesday Lower","exerciseText":"// Three ways superset. 3 exos in a row. Repeat 4 times (hence 4sets).\nLunge, Dumbbell / 4x10 / 10kg 10s / progress: dp(2kg, 10, 18)\nCalf Press on Leg Press / 4x10 / 70kg 10s / progress: dp(2kg, 10, 18)\nLying Leg Curl / 4x10 / 18kg 10s / progress: dp(2kg, 10, 18)\n// Abs\nHanging Leg Raise, Cable / 3x12 / 68.03% 10s","id":"zbgfzhoe"},{"name":"Thursday Upper","exerciseText":"// Pair of exercises, 30s between pair of sets (exo 1 - exo 2) RIS 30s then repeat 4 times (hence 4sets)\nChest Fly, Cable / 4x10 / 9kg 60s / progress: dp(2kg, 10, 18)\nBent Over Row, Dumbbell / 4x10 / 18kg 60s / progress: dp(2kg, 10, 18)\n// Pair of exercises, 30s between pair of sets (exo 1 - exo 2) RIS 30s then repeat 4 times (hence 4sets)\nBicep Curl, Cable / 4x10 / 18kg 60s / progress: dp(2kg, 10, 18)\nSkullcrusher, Dumbbell / 4x10 / 9kg 60s / progress: dp(2kg, 10, 18)\n// Single exercise \"Free motion Y raise\", MYOREP 4 mini-set RIS 5-10 sec. super ROM above shoulders !\nFront Raise, Cable / 4x10 / 5kg 10s / progress: dp(2kg, 10, 15)\n// Abs\nHanging Leg Raise, Cable / 3x10 / 73.31% 10s","id":"ipbmlbyq"},{"name":"Friday Lower","exerciseText":"// Three ways superset. 3 exos in a row. Repeat 4 times (hence 4sets).\n// Squat ROM 2/3, slow. Elevated heels.\nSquat, Bodyweight / 4x10 / 50% 10s / progress: dp(2kg, 10, 18)\nStanding Calf Raise / 4x10/ 24kg+ 10s / progress: dp(2kg, 10, 18)\nStiff Leg Deadlift, Dumbbell / 4x10 / 16kg+ 10s / progress: dp(2kg, 10, 18)\n// Abs\nHanging Leg Raise, Cable / 4x12 / 68.03% 10s","id":"xfjwvymw"}],"description":"4 sessions of 30 min. 2h total per week.\n4 sets/exercise. \n10-20 rep range.\nHigh failure proximity (i.e 8-10 RPE).\nRIS minimal between sets. Cardio trained.\nRIS 30 sec between 2 sets: Scheme (exo1+exo2) > RIS 30-60 sec > (exo1+exo2).\nFull ROM, big stretch, explosive on the positive and slow on the negative.\nExercises can be changed, no problem.\nCan be done consistently for 1-2 years. +10 ibs of muscles expected.","id":"gbjwvajf"},{"name":"Week 2","days":[{"name":"Monday Upper","exerciseText":"// Pair of exercises, 30s between pair of sets (exo 1 - exo 2) RIS 30s then repeat 4 times (hence 4sets)\nIncline Bench Press, Dumbbell / 4x10-20 / 14kg @9 60s\nLat Pulldown / 4x10-20 / 45kg @9 60s\n// Pair of exercises, 30s between pair of sets (exo 1 - exo 2) RIS 30s then repeat 4 times (hence 4sets)\nTriceps Pushdown / 4x10-20 / 18kg @9 60s\nBicep Curl / 4x10-20 / 12kg @9 60s\n// Single exercise, MYOREP 4 mini-set RIS 5-10 sec. super ROM above shoulders !\nLateral Raise / 4x10 / 5kg @9 10s\n// Abs\nHanging Leg Raise, Cable / 4x12 / 68.03% 10s","id":"pktbhtke"},{"name":"Tuesday Lower","exerciseText":"// Three ways superset. 3 exos in a row. Repeat 4 times (hence 4sets).\nLunge, Dumbbell / 4x10-20 / 10kg @9 10s\nCalf Press on Leg Press / 4x10-20 / 70kg @9 10s\nLying Leg Curl / 4x10-20 / 18kg @9 10s\n// Abs\nHanging Leg Raise, Cable / 3x12 / 68.03% 10s","id":"pizelesl"},{"name":"Thursday Upper","exerciseText":"// Pair of exercises, 30s between pair of sets (exo 1 - exo 2) RIS 30s then repeat 4 times (hence 4sets)\nChest Fly, Cable / 4x10-20 / 9kg @9 60s\nBent Over Row, Dumbbell / 4x10-20 / 18kg @9 60s\n// Pair of exercises, 30s between pair of sets (exo 1 - exo 2) RIS 30s then repeat 4 times (hence 4sets)\nBicep Curl, Cable / 4x10-20 / 18kg @9 60s\nSkullcrusher, Dumbbell / 4x10-20 / 9kg @9 60s\n// Single exercise \"Free motion Y raise\", MYOREP 4 mini-set RIS 5-10 sec. super ROM above shoulders !\nFront Raise, Cable / 4x10 / 5kg @9 10s\n// Abs\nHanging Leg Raise, Cable / 3x10 / 73.31% 10s","id":"afinwfwu"},{"name":"Friday Lower","exerciseText":"// Three ways superset. 3 exos in a row. Repeat 4 times (hence 4sets).\n// Squat ROM 2/3, slow. Elevated heels.\nSquat, Bodyweight / 4x10-20 / 50% @9 10s\nStanding Calf Raise / 4x10-20 / 24kg+ @9 10s\nStiff Leg Deadlift, Dumbbell / 4x10-20 / 16kg+ @9 10s\n// Abs\nHanging Leg Raise, Cable / 4x12 / 68.03% 10s","id":"qyspwdjv"}],"description":"4 sessions of 30 min. 2h total per week.\n4 sets/exercise. \n10-20 rep range.\nHigh failure proximity (i.e 8-10 RPE).\nRIS minimal between sets. Cardio trained.\nRIS 30 sec between 2 sets: Scheme (exo1+exo2) > RIS 30-60 sec > (exo1+exo2).\nFull ROM, big stretch, explosive on the positive and slow on the negative.\nExercises can be changed, no problem.\nCan be done consistently for 1-2 years. +10 ibs of muscles expected.","id":"pwmxumsh"},{"name":"Week 3","days":[{"name":"Monday Upper","exerciseText":"// Pair of exercises, 30s between pair of sets (exo 1 - exo 2) RIS 30s then repeat 4 times (hence 4sets)\nIncline Bench Press, Dumbbell / 4x10-20 / 14kg @9 60s\nLat Pulldown / 4x10-20 / 45kg @9 60s\n// Pair of exercises, 30s between pair of sets (exo 1 - exo 2) RIS 30s then repeat 4 times (hence 4sets)\nTriceps Pushdown / 4x10-20 / 18kg @9 60s\nBicep Curl / 4x10-20 / 12kg @9 60s\n// Single exercise, MYOREP 4 mini-set RIS 5-10 sec. super ROM above shoulders !\nLateral Raise / 4x10 / 5kg @9 10s\n// Abs\nHanging Leg Raise, Cable / 4x12 / 68.03% 10s","id":"pziegrpo"},{"name":"Tuesday Lower","exerciseText":"// Three ways superset. 3 exos in a row. Repeat 4 times (hence 4sets).\nLunge, Dumbbell / 4x10-20 / 10kg @9 10s\nCalf Press on Leg Press / 4x10-20 / 70kg @9 10s\nLying Leg Curl / 4x10-20 / 18kg @9 10s\n// Abs\nHanging Leg Raise, Cable / 3x12 / 68.03% 10s","id":"qsxawkqt"},{"name":"Thursday Upper","exerciseText":"// Pair of exercises, 30s between pair of sets (exo 1 - exo 2) RIS 30s then repeat 4 times (hence 4sets)\nChest Fly, Cable / 4x10-20 / 9kg @9 60s\nBent Over Row, Dumbbell / 4x10-20 / 18kg @9 60s\n// Pair of exercises, 30s between pair of sets (exo 1 - exo 2) RIS 30s then repeat 4 times (hence 4sets)\nBicep Curl, Cable / 4x10-20 / 18kg @9 60s\nSkullcrusher, Dumbbell / 4x10-20 / 9kg @9 60s\n// Single exercise \"Free motion Y raise\", MYOREP 4 mini-set RIS 5-10 sec. super ROM above shoulders !\nFront Raise, Cable / 4x10 / 5kg @9 10s\n// Abs\nHanging Leg Raise, Cable / 3x10 / 73.31% 10s","id":"jiuptdsy"},{"name":"Friday Lower","exerciseText":"// Three ways superset. 3 exos in a row. Repeat 4 times (hence 4sets).\n// Squat ROM 2/3, slow. Elevated heels.\nSquat, Bodyweight / 4x10-20 / 50% @9 10s\nStanding Calf Raise / 4x10-20 / 24kg+ @9 10s\nStiff Leg Deadlift, Dumbbell / 4x10-20 / 16kg+ @9 10s\n// Abs\nHanging Leg Raise, Cable / 4x12 / 68.03% 10s","id":"ncyxerpg"}],"description":"4 sessions of 30 min. 2h total per week.\n4 sets/exercise. \n10-20 rep range.\nHigh failure proximity (i.e 8-10 RPE).\nRIS minimal between sets. Cardio trained.\nRIS 30 sec between 2 sets: Scheme (exo1+exo2) > RIS 30-60 sec > (exo1+exo2).\nFull ROM, big stretch, explosive on the positive and slow on the negative.\nExercises can be changed, no problem.\nCan be done consistently for 1-2 years. +10 ibs of muscles expected.","id":"huzgveof"},{"name":"Week 4","days":[{"name":"Monday Upper","exerciseText":"// Pair of exercises, 30s between pair of sets (exo 1 - exo 2) RIS 30s then repeat 4 times (hence 4sets)\nIncline Bench Press, Dumbbell / 4x10-20 / 14kg @9 60s\nLat Pulldown / 4x10-20 / 45kg @9 60s\n// Pair of exercises, 30s between pair of sets (exo 1 - exo 2) RIS 30s then repeat 4 times (hence 4sets)\nTriceps Pushdown / 4x10-20 / 18kg @9 60s\nBicep Curl / 4x10-20 / 12kg @9 60s\n// Single exercise, MYOREP 4 mini-set RIS 5-10 sec. super ROM above shoulders !\nLateral Raise / 4x10 / 5kg @9 10s\n// Abs\nHanging Leg Raise, Cable / 4x12 / 68.03% 10s","id":"ytiivcdj"},{"name":"Tuesday Lower","exerciseText":"// Three ways superset. 3 exos in a row. Repeat 4 times (hence 4sets).\nLunge, Dumbbell / 4x10-20 / 10kg @9 10s\nCalf Press on Leg Press / 4x10-20 / 70kg @9 10s\nLying Leg Curl / 4x10-20 / 18kg @9 10s\n// Abs\nHanging Leg Raise, Cable / 3x12 / 68.03% 10s","id":"lfxdqaux"},{"name":"Thursday Upper","exerciseText":"// Pair of exercises, 30s between pair of sets (exo 1 - exo 2) RIS 30s then repeat 4 times (hence 4sets)\nChest Fly, Cable / 4x10-20 / 9kg @9 60s\nBent Over Row, Dumbbell / 4x10-20 / 18kg @9 60s\n// Pair of exercises, 30s between pair of sets (exo 1 - exo 2) RIS 30s then repeat 4 times (hence 4sets)\nBicep Curl, Cable / 4x10-20 / 18kg @9 60s\nSkullcrusher, Dumbbell / 4x10-20 / 9kg @9 60s\n// Single exercise \"Free motion Y raise\", MYOREP 4 mini-set RIS 5-10 sec. super ROM above shoulders !\nFront Raise, Cable / 4x10 / 5kg @9 10s\n// Abs\nHanging Leg Raise, Cable / 3x10 / 73.31% 10s","id":"blqolpiz"},{"name":"Friday Lower","exerciseText":"// Three ways superset. 3 exos in a row. Repeat 4 times (hence 4sets).\n// Squat ROM 2/3, slow. Elevated heels.\nSquat, Bodyweight / 4x10-20 / 50% @9 10s\nStanding Calf Raise / 4x10-20 / 24kg+ @9 10s\nStiff Leg Deadlift, Dumbbell / 4x10-20 / 16kg+ @9 10s\n// Abs\nHanging Leg Raise, Cable / 4x12 / 68.03% 10s","id":"urwwbavn"}],"description":"4 sessions of 30 min. 2h total per week.\n4 sets/exercise. \n10-20 rep range.\nHigh failure proximity (i.e 8-10 RPE).\nRIS minimal between sets. Cardio trained.\nRIS 30 sec between 2 sets: Scheme (exo1+exo2) > RIS 30-60 sec > (exo1+exo2).\nFull ROM, big stretch, explosive on the positive and slow on the negative.\nExercises can be changed, no problem.\nCan be done consistently for 1-2 years. +10 ibs of muscles expected.","id":"wjrwmyvt"}],"vtype":"planner"},"exercises":[],"days":[],"deletedDays":[],"url":"","isMultiweek":true,"name":"Training RP 4x/week ","weeks":[],"nextDay":3,"description":"","id":"csywwlec","tags":[],"deletedWeeks":[],"author":"","vtype":"program","clonedAt":1780349288076},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":180,"reminder":900},"units":"kg"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}
