Web Editor
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.
01:28
/// The GZCLP logic is pretty tricky, so the code below may look intimidating.
/// If you want to figure it out how it works, watch this video:
/// https://www.youtube.com/watch?v=1sOr8pS9tl4
///
/// But if you just want to tweak the program slightly and add/change some T3s,
/// simply add them at the end of each day, reusing t3: Lat Pulldown.
/// As an example, there're some optional T3s commented out below (i.e. prefixed with ///).
/// Remove triple slashes (///) there if you want to add them to the program.
// **T1** It starts with **85% of 5RM** (or approximately **75% or 1RM**).
// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.
// There's the RM calculator there to help find it out if you don't know it
// ! **T1**
// **T1** Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows
// * Start with the bar, do 5 reps.
// * Throw on some more weight, do 5 reps.
// * Repeat, when the bar starts to get heavy, make smaller jumps.
// * 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
// * Tap on the "New 5RM" set to mark it completed
t1: Squat / 4x3 64kg, 1x3+ 64kg / 5x2 64kg, 1x2+ 64kg / 9x1 64kg, 1x1+ 64kg / 1x5 64kg (5RM Test) / progress: custom(increase: 4kg) {~
if (descriptionIndex == 1) {
descriptionIndex = 2
}
if (setVariationIndex == 4) {
descriptionIndex = 2
setVariationIndex = 1
weights = completedWeights[1] * 0.85
rm1 = completedWeights[1] / rpeMultiplier(5, 10)
} else if (completedReps >= reps) {
weights = completedWeights[ns] + state.increase
} else if (setVariationIndex == 3) {
descriptionIndex = 3
setVariationIndex += 1
01:11
// **T1** It starts with **85% of 5RM** (or approximately **75% or 1RM**).
// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.
// There's the RM calculator there to help find it out if you don't know it
// **T1**
// **T1** Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows
// * Start with the bar, do 5 reps.
// * Throw on some more weight, do 5 reps.
// * Repeat, when the bar starts to get heavy, make smaller jumps.
// * 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
// * Tap on the "New 5RM" set to mark it completed
t1: Overhead Press, Barbell / 4x3 75%, 1x3+ 75% / 5x2 75%, 1x2+ 75% / 9x1 75%, 1x1+ 75% / 1x5 75% (5RM Test) / progress: custom(increase: 2kg) { ...t1: Squat }
// **TP** For warm-up, do 5 reps of Scapular Pull Ups.
tP: Pull Up, Bodyweight / 4x3 0kg 90s, 1x3+ 0kg 90s / warmup: 1x5 1kg / progress: custom() {~
if (completedReps[ns] >= reps[ns]+3){
reps += 1
}
if (completedReps[ns] >= 10) {
weights = completedWeights[ns] + 5kg
reps = 3
}
~}
///dp(5kg, 3, 10)
// **T2** Start with **65% of 5RM**.
// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.
// There's the RM calculator there to help find it out if you don't know it
// **T2**
t2: Romanian Deadlift, Dumbbell / 3x10 55% / 3x8 55% / 3x6 55% / warmup: 1x5 0kg, 1x5 65% / progress: custom(stage1weight: 0kg, increase: 4kg, stage3increase: 10kg) { ...t2: Incline Bench Press, Dumbbell }
// **T3** Deficit Pendlay Row. Place a weight under your feet for better lats stretch.
t3: Pendlay Row, Barbell / ...t3: Standing Calf Raise[1] / 26kg / progress: custom() { ...t3: Standing Calf Raise, Dumbbell }
01:28
// **T1** It starts with **85% of 5RM** (or approximately **75% or 1RM**).
// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.
// There's the RM calculator there to help find it out if you don't know it
// **T1**
// **T1** Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows
// * Start with the bar, do 5 reps.
// * Throw on some more weight, do 5 reps.
// * Repeat, when the bar starts to get heavy, make smaller jumps.
// * 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
// * Tap on the "New 5RM" set to mark it completed
t1: Bench Press, Barbell / 4x3 75%, 1x3+ 75% / 5x2 75%, 1x2+ 75% / 9x1 75%, 1x1+ 75% / 1x5 75% (5RM Test) / progress: custom(increase: 2kg) { ...t1: Squat }
// **TP** For warm-up to 5 reps of Scapular Pull Ups.
tP: Pull Up, Bodyweight / ...tP: Pull Up, Bodyweight[2]
// **T2** Start with **65% of 5RM**.
// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.
// There's the RM calculator there to help find it out if you don't know it
// **T2**
t2: Squat, Barbell / 3x10 55% / 3x8 55% / 3x6 55% / progress: custom(stage1weight: 0kg, increase: 4kg, stage3increase: 10kg) { ...t2: Incline Bench Press, Dumbbell }
// **T3** Lean forward for chest activation. **Avoid standing straight** as it will shift focus to more triceps activation.
t3: Chest Dip, Bodyweight / 2x8 0kg 90s, 1x8+ 0kg 90s / warmup: none / progress: dp(5kg, 8, 15)
// **T3** Slow reps to minimize momentum.
t3: Chest Fly, Dumbbell / ...t3: Standing Calf Raise[1] / progress: custom() { ...t3: Standing Calf Raise, Dumbbell }
/// t3: Tricep Extension / ...t3: Standing Calf Raise[1]
// **Abs**
abs: Hanging Leg Raise, Bodyweight / 2x10 0kg, 1x10+ 0kg / warmup: none
// **Abs**
01:11
// **T1** It starts with **85% of 5RM** (or approximately **75% or 1RM**).
// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.
// There's the RM calculator there to help find it out if you don't know it
// ! **T1**
// **T1** Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows
// * Start with the bar, do 5 reps.
// * Throw on some more weight, do 5 reps.
// * Repeat, when the bar starts to get heavy, make smaller jumps.
// * 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
// * Tap on the "New 5RM" set to mark it completed
t1: Deadlift, Barbell / 4x3 45kg, 1x3+ 45kg / 5x2 45kg, 1x2+ 45kg / 9x1 45kg, 1x1+ 45kg / 1x5 45kg (5RM Test) / progress: custom(increase: 4kg) { ...t1: Squat }
// **TP** For warm-up to 5 reps of Scapular Pull Ups.
tP: Chin Up / ...tP: Chin Up, Bodyweight[1]
// **T2** Start with **65% of 5RM**.
// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.
// There's the RM calculator there to help find it out if you don't know it
// ! **T2** Seated One Arm Arnold/Shoulder Press for better isolation and hypertrophy.
// Change to standing for better stabilization growth. Can be done alternating as well.
t2: Arnold Press, Dumbbell / 3x10 55% / 3x8 55% / 3x6 55% / progress: custom(stage1weight: 0kg, increase: 2kg, stage3increase: 4kg) { ...t2: Incline Bench Press, Dumbbell }
// **T3** Weight shows the rack level for the bar. 8 is highest and 0 is lowest.
// Change exercise after finishing level 0.
t3: Inverted Row, Bodyweight / 2x15 8kg 90s, 1x15+ 8kg 90s / progress: custom() {~
if (completedReps[ns] >= 25) {
weights = completedWeights[ns] - 1kg
}
~}
// **T3**
01:42
/// Shoulders Stability
// **T3** Band variation. Start with the blue band.
// For every completed workout, it adds 1 rep/set up to 25 reps. Then reset and change the band.
// https://youtu.be/i4ve0nuXz0M?si=WHrWACUxXredlo85&t=160
t3: Band Pull-Aparts / ...t3: Lat Pulldown, Band
// **T3** Will transition into "External Rotation with Arm Supported at 90°" after getting used to this.
// And lastly, change to "Sidelying External Rotations".
// https://youtu.be/1Wy8jh4QQH8?si=JH8KsocTouf2n09h&t=278
t3: Elbow on Knee External Shoulder Rotation / ...t3: Standing Calf Raise, Dumbbell[1] / progress: custom() { ...t3: Standing Calf Raise, Dumbbell }
// **T3** Band variation. Start with the blue band.
// For every completed workout, it adds 1 rep/set up to 25 reps. Then reset and change the band.
// https://www.youtube.com/watch?v=CU4Xc2qlLC0
t3: Face Pull / ...t3: Lat Pulldown, Band
/// Biceps
// **T2** Start with **65% of 5RM**.
// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.
// There's the RM calculator there to help find it out if you don't know it
// ! **T2** Superset with Reverse Curl.
t2: Incline Curl, Dumbbell / 3x10 55% / 3x8 55% / 3x6 55% / progress: custom(stage1weight: 0kg, increase: 2kg, stage3increase: 4kg) { ...t2: Incline Bench Press, Dumbbell }
// **T3** Superset with Shrugs.
t3: Reverse Curl, Dumbbell / ...t3: Standing Calf Raise, Dumbbell[1] / progress: custom() { ...t3: Standing Calf Raise, Dumbbell }
// **T3**
t3: Shrug, Dumbbell / ...t3: Standing Calf Raise, Dumbbell[1] / progress: custom() { ...t3: Standing Calf Raise, Dumbbell }
/// Forearms & Wrists
// **T3** With your hands hanging by your side, slowly curl your wrists as much as possible to both sides. **Superset with wrist deviation**.
t3: Wrist Curl, Dumbbell / ...t3: Standing Calf Raise, Dumbbell[1] / progress: custom() { ...t3: Standing Calf Raise, Dumbbell }
Week Stats
Total Sets: 121
Strength Sets: 40, 33%
Hypertrophy Sets: 81, 67%
Upper Sets: 78 (30s, 48h), 5d
Lower Sets: 19 (10s, 9h), 4d
Core Sets: 18 (18h), 4d
Push Sets: 31 (10s, 21h), 5d
Pull Sets: 55 (25s, 30h), 5d
Legs Sets: 14 (5s, 9h), 3d
Shoulders: 46↓ (18s, 29h), 5d
Triceps: 16↓ (5s, 11h), 5d
Back: 50↓ (28s, 23h), 5d
Abs: 28↓ (5s, 23h), 4d
Glutes: 19↓ (10s, 9h), 4d
Hamstrings: 12 (8s, 5h), 4d
Quadriceps: 14↓ (8s, 6h), 3d
Chest: 28↓ (13s, 15h), 4d
Biceps: 22↓ (10s, 12h), 5d
Calves: 11 (5s, 6h), 4d
Forearms: 26↓ (13s, 14h), 5d