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.
Download on the App Store
Get it on Google Play

00:51
/// ALL Variations of T1 and T2
/// Those are "templates" (i.e. with `used: none`), you can reuse them in your exercises

// **T1 Leader Classic**. Work up to the RM of the first set, then record the weight.
// Then do 4-6 "half" sets (same weight, half of the reps).
t1_classic / used:none / 1+x6 85%+, 4x3 85% / 180s / progress: custom() {~
weights = completedWeights[1]
~} / update: custom() {~
if (setIndex == 1) {
weights = completedWeights[1]
}
~}

// **T1 Leader Conditioning**. Similar to Classic, but after
// the first set, do the conditioning part - do the **"conditioning"** part -
// **12-18 reps** total within **10** minutes with the same weight. You can do
// them by sets of 1 rep, 2 reps or 3 reps, every 60 seconds or so.
// Use "+" button to add the sets.
t1_leader_cond / used: none / 1+x6 85%+ 180s / update: custom() {~
var.threshold = reps[1] == 6 ? 12 :
reps[1] == 8 ? 14 :
reps[1] == 9 ? 16 : 18
if ((sum(completedReps) - reps[1]) < var.threshold) {
numberOfSets += 1
sets(numberOfSets, numberOfSets, 1, 3, 0, completedWeights[1], 60, 0, 0)
}
~}

// **T2 Leader Classic**. Work up to the RM of the first set, then record the weight.
// Then do 4-6 "half" sets (same weight, half of the reps).
t2_classic / used:none / 1+x8 80%+ 180s, 4+x4 80% 180s / update: custom() { ...t1_classic } / progress: custom() { ...t1_classic }

// **T2 Leader Conditioning**. Similar to Classic, but after
// the first set, do the conditioning part - do the **"conditioning"** part -
// **16-27 reps** total within **10** minutes with the same weight. You can do
// them by sets of 1 rep, 2 reps or 3 reps, every 60 seconds or so.

01:06
// ...t1_classic
t1_classic: Squat [1,1-8] / ...t1_classic / progress: custom() { ...t1_classic } / update: custom() { ...t1_classic }
// ...t2_classic
t2_classic: Romanian Deadlift, Barbell[2,1-8] / ...t2_classic / progress: custom() { ...t1_classic } / update: custom() { ...t1_classic }
// **T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Bent Over Row, Barbell[3,1-12] / ...t3_DP1
Seated Leg Press, Leverage Machine [4,1-12] / ...t3_MRS
Preacher Curl, Leverage Machine [5,1-12] / ...t3_MRS

01:06
// ...t1_classic
t1_classic: Overhead Press[1,1-8] / ...t1_classic / progress: custom() { ...t1_classic } / update: custom() { ...t1_classic }
// ...t2_classic
t2_classic: Incline bench press[2,1-8] / ...t2_classic / progress: custom() { ...t1_classic } / update: custom() { ...t1_classic }
// **T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Close Grip: Lat Pulldown [3,1-12] / ...t3_DP1
Pec deck [4,1-12] / ...t3_MRS
Triceps Pushdown, Cable[5,1-12] / ...t3_MRS

01:15
// ...t1_classic
t1_classic: Deadlift[1,1-8] /...t1_classic / progress: custom() { ...t1_classic } / update: custom() { ...t1_classic }
// ...t2_classic
t2_classic: Front Squat[2,1-8] / ...t2_classic / progress: custom() { ...t1_classic } / update: custom() { ...t1_classic }
// **T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Bent Over Row, Barbell[3,1-12] / ...t3_MRS
Split squat [4,1-12] / ...t3_DP1
Bicep curl [5,1-12] / ...t3_MRS
Plank[6,1-12] / ...t3_MRS

Week Stats

Total Sets: 75
Strength Sets: 32, 43%
Hypertrophy Sets: 43, 57%
Upper Sets: 46 (14s, 32h), 4d
Lower Sets: 26 (18s, 8h), 2d
Core Sets: 3 (3h), 1d
Push Sets: 28 (14s, 14h), 2d
Pull Sets: 23 (5s, 18h), 4d
Legs Sets: 21 (13s, 8h), 2d
Shoulders: 20↓ (10s, 11h), 4d
Triceps: 16↓ (7s, 9h), 2d
Back: 25↓ (12s, 13h), 4d
Abs: 14↓ (7s, 7h), 4d
Glutes: 28↓ (18s, 10h), 2d
Hamstrings: 18↓ (14s, 5h), 2d
Quadriceps: 20↓ (12s, 9h), 2d
Chest: 22↓ (12s, 11h), 2d
Biceps: 12 (12h), 4d
Calves: 13↓ (9s, 4h), 2d
Forearms: 12 (3s, 9h), 4d