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
Week Description (Markdown)
Delete Week Description
Add Day Description
Delete Day
Add Day Description
Delete Day
Add Day Description
Delete Day
Add Day Description
Delete Day
Add Day
Week Stats Total Sets: 78
Strength Sets: 0, 0%
Hypertrophy Sets: 78, 100%
Quadriceps: 17↓ (17h ), 4d {"maxWidth":2400,"url":"/planner"}
{"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":"krvrqcsv"},{"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":"jkuinsux"},{"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":"ouokeitm"},{"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":"ghuufkdg"}],"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":"qgodwhqk"},{"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":"kratdukt"},{"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":"aoqctsen"},{"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":"ysiyllay"},{"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":"gvhugkmx"}],"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":"idyidnut"},{"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":"odaumqkd"},{"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":"pounmmvc"},{"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":"jhhayrak"},{"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":"udvnetnb"}],"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":"cwqopily"},{"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":"smztlkal"},{"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":"aijawyvq"},{"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":"pyiqdltr"},{"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":"qcxqoxwp"}],"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":"pcvzfyvr"}]},"exercises":[],"days":[],"deletedDays":[],"url":"","isMultiweek":true,"name":"Training RP 4x/week ","weeks":[],"nextDay":3,"description":"","id":"csywwlec","tags":[],"deletedWeeks":[],"author":""},"version":"20250429083937","settings":{"timers":{"warmup":90,"workout":180,"reminder":900},"units":"kg"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}
