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: 96
Strength Sets: 12, 13%
Hypertrophy Sets: 84, 88%
Upper Sets: 72 (6s , 66h ) , 4d
Lower Sets: 20 (6s , 14h ) , 2d
Core Sets: 0
Push Sets: 32 (6s , 26h ) , 3d
Pull Sets: 48 (3s , 45h ) , 4d
Legs Sets: 12 (3s , 9h ) , 2d
Shoulders: 30↓ (5s , 26h ) , 4d
Triceps: 20↓ (3s , 17h ) , 3d
Back: 32↓ (2s , 31h ) , 4d
Abs: 0↑
Glutes: 12 (5s , 8h ) , 2d
Hamstrings: 8↑ (3s , 5h ) , 2d
Quadriceps: 16↓ (5s , 12h ) , 2d
Chest: 22↓ (5s , 18h ) , 4d
Biceps: 22↓ (22h ) , 4d
Calves: 8↑ (3s , 5h ) , 2d
Forearms: 18↓ (18h ) , 4d
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{"exportedProgram":{"customExercises":{"lahmqpgz":{"vtype":"custom_exercise","id":"lahmqpgz","name":"Sitting Cable fly","isDeleted":false,"types":[],"meta":{"targetMuscles":[],"synergistMuscles":[],"bodyParts":[],"sortedEquipment":[]}}},"program":{"deletedDays":[],"weeks":[],"vtype":"program","author":"Cody Lefever","clonedAt":1760038095814,"description":"A good next step after GZCLP. It's a program is a twelve-week strength and hypertrophy training regimen that focuses on a higher volume and intensity approach, employing varying rep ranges and periodization to maximize muscle growth and strength gains.\n\nBefore starting the program, please read the <a href=\"https://swoleateveryheight.blogspot.com/2016/07/jacked-tan-20.html\" target=\"_blank\">program explanation</a> first!","shortDescription":"Another good next step after GZCLP.","url":"https://www.gainzfever.com","tags":[],"deletedWeeks":[],"exercises":[],"name":"GZCL: Jacked & Tan 2.0","days":[],"id":"gzcl-jacked-and-tan-2","deletedExercises":[],"planner":{"vtype":"planner","name":"GZCL: Jacked & Tan 2.0","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"// **T1**. Warmup up to **10 RM** for the first set, then try a 10RM, tap the first\n// set and enter the 10RM weight you get. Then, do the drop sets (based on 1RM)\nt1 / used: none / 1x10 75%+ (10RM), 2x6 65% (TM 70%), 1x6+ 65% (TM 70%) / update: custom() {~\n if (week >= 7 && week <= 11 && setIndex == 1) {\n weights = completedWeights[1] * (week >= 10 ? 0.9 : 0.85)\n }\n~} / progress: custom() {~\n if (week == 6 || week == 12) {\n rm1 = completedWeights[1]\n }\n~}\n\n// **T2a.**\nt2a / used: none / 4x10 (TM 50%) / 50%\n\n// **T2b.** Same as in T1 - work up to 15RM, then record the weight.\n// Then, do MRS (Max Rep Sets) - i.e. AMRAP, as many reps as possible\nt2b / used: none / 1x15 60%+ (15RM), 3x10+ 60% (MRS) / update: custom() {~ if (setIndex == 1) { weights = completedWeights[1] } ~}\n\n// **T3.**. Similar to T2b, but different first set 1RM weight\nt3 / used: none / 1x20 50%+ (20RM), 3x10+ 50% (MRS) / update: custom() {~ if (setIndex == 1) { weights = completedWeights[1] } ~}\n\n// ...t1\nSquat[1,1-5] / ...t1\n\n// ...t2a\nDeficit Deadlift[2,1-5] / ...t2a\n\n// ...t2b\nIncline Row[3,1-5] / ...t2b\n\n// ...t3\nTriceps Pushdown[4,1-6] / ...t3\n\n// **T3.**\nBent Over Row, Cable[4,1-6] / ...t3\n\n// **T3.**\nHammer Curl[4,1-6] / ...t3","id":"nsdobnrs"},{"name":"Day 2","exerciseText":"// ...t1\nBench Press[1,1-5] / ...t1\n// ...t2a\nBench Press Close Grip[2,1-5] / ...t2a\n// ...t2b\nShoulder Press[3,1-5] / ...t2b\n// ...t3\nShrug[4,1-6] / ...t3\n// ...t3\nSitting Cable fly[4,1-6] / ...t3\n// ...t3\nFace Pull, Cable[4,1-6] / ...t3","id":"mqxinbbl"},{"name":"Day 3","exerciseText":"// ...t1\nDeadlift[1,1-5] / ...t1\n// ...t2a\nFront Squat[2,1-5] / ...t2a\n// ...t2b\nLat Pulldown[3,1-5] / ...t2b\n// ...t3\nLeg Extension[4,1-6] / ...t3\n// ...t3\nBent Over One Arm Row[4,1-6] / ...t3\n// ...t3\nBicep Curl, EZ Bar[4,1-6] / ...t3","id":"smomgzxf"},{"name":"Day 4","exerciseText":"// ...t1\nOverhead Press[1,1-5] / ...t1\n// ...t2a\nIncline Bench Press[2,1-5] / ...t2a\n// ...t2b\nPush Press[3,1-5] / ...t2b\n// ...t3\nTriceps Pushdown[4,1-6] / ...t3\n// ...t3\nShrug[4,1-6] / ...t3\n// ...t3\nIncline Curl[4,1-6] / ...t3","id":"bndltcwm"}],"id":"fuzjmrjo"},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":"// **T1**. Warmup up to **8 RM** for the first set, then try a 8RM, tap the first\n// set and enter the 8RM weight you get. Then, do the drop sets (based on 1RM)\nt1 / used: none / 1x8 80%+ (8RM), 2x6 70% (TM 75%), 1x6+ 70% (TM 75%)\n// **T2a.**\nt2a / used: none / 4x8 (TM 60%) / 60%\n// **T2b.** Same as in T1 - work up to 12RM, then record the weight.\n// Then, do MRS (Max Rep Sets) - i.e. AMRAP, as many reps as possible\nt2b / used: none / 1x12 68%+ (12RM), 3x8+ 68% (MRS)\n// **T3.** Same as **T2b**, just 18RM\nt3 / used: none / 1x18 50%+ (18RM), 3x10+ 50% (MRS)","id":"sohvzees"},{"name":"Day 2","exerciseText":"","id":"fgfzrqum"},{"name":"Day 3","exerciseText":"","id":"iatgafpd"},{"name":"Day 4","exerciseText":"","id":"llsmawrl"}],"id":"lencvteg"},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"// **T1**. Warmup up to **6 RM** for the first set, then try a 6RM, tap the first\n// set and enter the 6RM weight you get. Then, do the drop sets (based on 1RM)\nt1 / used: none / 1x6 85%+ (6RM), 2x4 75% (TM 80%), 1x4+ 75% (TM 80%)\n// **T2a.**\nt2a / used: none / 4x6 (TM 70%) / 70%\n// **T2b.** Same as in T1 - work up to 10RM, then record the weight.\n// Then, do MRS (Max Rep Sets) - i.e. AMRAP, as many reps as possible\nt2b / used: none / 1x10 73%+ (10RM), 3x6+ 73% (MRS)\n// **T3.** Same as **T2b**, just 16RM\nt3 / used: none / 1x16 55%+ (16RM), 3x8+ 55% (MRS)","id":"lcqpkczp"},{"name":"Day 2","exerciseText":"","id":"fucstcii"},{"name":"Day 3","exerciseText":"","id":"ffxjofxt"},{"name":"Day 4","exerciseText":"","id":"swcopbqo"}],"id":"fvhoitoe"},{"name":"Week 4","days":[{"name":"Day 1","exerciseText":"// **T1**.\nt1 / used: none / 1x4 90%+ (4RM), 2x4 75% (TM 80%), 1x4+ 75% (TM 80%)\n// **T2a.**\nt2a / used: none / 5x4 (TM 70%) / 70%\n// **T2b.**\nt2b / used: none / 1x8 73%+ (8RM), 3x5+ 73% (MRS)\n// **T3.** Same as **T2b**, just 14RM\nt3 / used: none / 1x14 65%+ (14RM), 3x8+ 65% (MRS)","id":"buetpyfg"},{"name":"Day 2","exerciseText":"","id":"yfssnaak"},{"name":"Day 3","exerciseText":"","id":"hhaixcyh"},{"name":"Day 4","exerciseText":"","id":"iehopbva"}],"id":"sugelilp"},{"name":"Week 5","days":[{"name":"Day 1","exerciseText":"// **T1**.\nt1 / used: none / 1x2 95%+ (2RM), 3x2 80% (TM 85%), 1x2+ 80% (TM 85%)\n// **T2a.**\nt2a / used: none / 7x2 (TM 80%) / 80%\n// **T2b.**\nt2b / used: none / 1x6 83%+ (6RM), 3x3+ 83% (MRS)\n// **T3.** Same as **T2b**, just 12RM\nt3 / used: none / 1x12 70%+ (12RM), 3x7+ 70% (MRS)","id":"amydoyom"},{"name":"Day 2","exerciseText":"","id":"hslsgezv"},{"name":"Day 3","exerciseText":"","id":"zsspcrgd"},{"name":"Day 4","exerciseText":"","id":"czdrgprl"}],"id":"yuyfpmzd"},{"name":"Week 6","days":[{"name":"Day 1","exerciseText":"// **T1**. Testing your 1RM! This set will update 1RM of this exercise.\nt1 / used: none / 1x1 (1RM) / 100%+\n// **T3.** Same as **T2b**, just 10RM\nt3 / used: none / 1x10 75%+ (10RM), 3x5+ 75% (MRS)\n// ...t1\nSquat[1] / ...t1 / 100%","id":"igctqvyj"},{"name":"Day 2","exerciseText":"// ...t1\nBench Press[1] / ...t1 / 100%","id":"wwgtktou"},{"name":"Day 3","exerciseText":"// ...t1\nDeadlift[1] / ...t1 / 100%","id":"lamjoebe"},{"name":"Day 4","exerciseText":"// ...t1\nOverhead Press[1] / ...t1 / 100%","id":"qzpfojpe"}],"id":"ddbuhjwz"},{"name":"Week 7","days":[{"name":"Day 1","exerciseText":"// **T1**. It's start of the next cycle, where drop sets are based on your first set.\n// Work up to your 6RM, after that, do the drop sets, that are 85% of your new 6RM.\nt1 / used: none / 1x6 85%+ (6RM), 4x3 72.5% (6RM 85%), 1x3+ 72.5% (6RM 85%)\n// **T2a.**\nt2a / used: none / 6x5 (TM 70%) / 70%\n// **T2b.**\nt2b / used: none / 1x12 68%+ (12RM), 3x8+ 68% (MRS)\n\n// ...t2a\nDeficit Deadlift[2,7-10] / ...t2a\n// ...t2b\nIncline Row[3,7-10] / ...t2b\n// ...t1\nSquat[1,7-11] / ...t1","id":"yfpndbcl"},{"name":"Day 2","exerciseText":"// ...t2a\nBench Press Close Grip[2,7-10] / ...t2a\n// ...t2b\nShoulder Press[3,7-10] / ...t2b\n// ...t1\nBench Press[1,7-11] / ...t1","id":"khkrkpmm"},{"name":"Day 3","exerciseText":"// ...t2a\nFront Squat[2,7-10] / ...t2a\n// ...t2b\nLat Pulldown[3,7-10] / ...t2b\n// ...t1\nDeadlift[1,7-11] / ...t1","id":"iagnxpcz"},{"name":"Day 4","exerciseText":"// ...t2a\nIncline Bench Press[2,7-10] / ...t2a\n// ...t2b\nPush Press[3,7-10] / ...t2b\n// ...t1\nOverhead Press[1,7-11] / ...t1","id":"onmqsblj"}],"id":"fxrgvcal"},{"name":"Week 8","days":[{"name":"Day 1","exerciseText":"// **T1**.\nt1 / used: none / 1x4 90%+ (4RM), 4x2 75% (4RM 85%), 1x2+ 75% (4RM 85%)\n// **T2a**.\nt2a / used: none / 5x5 (TM 75%) / 75%\n// **T2b**.\nt2b / used: none / 1x10 73%+ (10RM), 3x6+ 73% (MRS)\n// **T3.**\nt3 / used: none / 1x18 50%+ (18RM), 3x10+ 50% (MRS)\n\n// ...t3\nTriceps Pushdown[4,8-10] / ...t3\n// ...t3\nBent Over Row, Cable[4,8-10] / ...t3\n// ...t3\nHammer Curl[4,8-10] / ...t3","id":"fdzijeos"},{"name":"Day 2","exerciseText":"// ...t3\nShrug[4,8-10] / ...t3\n// ...t3\nSitting Cable fly[4,8-10] / ...t3\n// ...t3\nFace Pull, Cable[4,8-10] / ...t3","id":"kasuyhja"},{"name":"Day 3","exerciseText":"// ...t3\nLeg Extension[4,8-10] / ...t3\n// ...t3\nBent Over One Arm Row[4,8-10] / ...t3\n// ...t3\nBicep Curl, EZ Bar[4,8-10] / ...t3","id":"hjluyisu"},{"name":"Day 4","exerciseText":"// ...t3\nTriceps Pushdown[4,8-10] / ...t3\n// ...t3\nShrug[4,8-10] / ...t3\n// ...t3\nIncline Curl[4,8-10] / ...t3","id":"codtcqxm"}],"id":"ruwrztao"},{"name":"Week 9","days":[{"name":"Day 1","exerciseText":"// **T1**.\nt1 / used: none / 1x2 95%+ (2RM), 4x1 80% (2RM 85%), 1x1+ 80% (2RM 85%)\n// **T2a**.\nt2a / used: none / 5x4 (TM 80%) / 80%\n// **T2b**.\nt2b / used: none / 1x8 78%+ (8RM), 3x4+ 78% (MRS)\n// **T3.**\nt3 / used: none / 1x16 55%+ (16RM), 3x8+ 55% (MRS)","id":"akbdaduu"},{"name":"Day 2","exerciseText":"","id":"vsqdpdgx"},{"name":"Day 3","exerciseText":"","id":"fcmvuzvu"},{"name":"Day 4","exerciseText":"","id":"gscjsbvr"}],"id":"lwnhsyeh"},{"name":"Week 10","days":[{"name":"Day 1","exerciseText":"// **T1**.\nt1 / used: none / 1x5 85%+ (5RM), 2x2 75% (5RM 90%), 1x2+ 75% (5RM 90%)\n// **T2a**.\nt2a / used: none / 6x3 (TM 82.5%) / 82.5%\n// **T2b**.\nt2b / used: none / 1x6 83%+ (6RM), 3x3+ 83% (MRS)\n// **T3.**\nt3 / used: none / 1x14 65%+ (14RM), 3x8+ 65% (MRS)","id":"yxzwvhvs"},{"name":"Day 2","exerciseText":"","id":"crkplldo"},{"name":"Day 3","exerciseText":"","id":"ztjlvpbt"},{"name":"Day 4","exerciseText":"","id":"lvqadoea"}],"id":"muhfdvty"},{"name":"Week 11","days":[{"name":"Day 1","exerciseText":"// **T1**.\nt1 / used: none / 1x3 92%+ (3RM), 2x1 82% (3RM 90%), 1x1+ 82% (3RM 90%)","id":"lmteejdi"},{"name":"Day 2","exerciseText":"","id":"nwbchzwr"},{"name":"Day 3","exerciseText":"","id":"fqmuwnel"},{"name":"Day 4","exerciseText":"","id":"pvwdtxqg"}],"id":"sekjiuom"},{"name":"Week 12","days":[{"name":"Day 1","exerciseText":"// **T1**. It's week 12 - last week, it's time to test your 1RM! This set will update 1RM of this exercise.\nt1 / used: none / 1x1 (1RM) / 100%+\n// ...t1\nSquat[1] / ...t1 / 100%","id":"wtcvkkcy"},{"name":"Day 2","exerciseText":"// ...t1\nBench Press[1] / ...t1 / 100%","id":"yywuohmu"},{"name":"Day 3","exerciseText":"// ...t1\nDeadlift[1] / ...t1 / 100%","id":"mqhdstsd"},{"name":"Day 4","exerciseText":"// ...t1\nOverhead Press[1] / ...t1 / 100%","id":"bcfscicd"}],"id":"spffcalc"}]},"nextDay":7,"isMultiweek":true},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":120,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}
