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: 110
Strength Sets: 70, 64%
Hypertrophy Sets: 40, 36%
Upper Sets: 64 (29s , 35h ) , 4d
Lower Sets: 41 (31s , 10h ) , 3d
Core Sets: 18 (13s , 5h ) , 3d
Push Sets: 36 (16s , 20h ) , 4d
Pull Sets: 23 (13s , 10h ) , 4d
Legs Sets: 28 (23s , 5h ) , 3d
Shoulders: 30↓ (20s , 10h ) , 4d
Triceps: 23↓ (8s , 15h ) , 4d
Back: 35↓ (25s , 10h ) , 4d
Abs: 22↓ (17s , 5h ) , 4d
Glutes: 37↓ (32s , 5h ) , 4d
Hamstrings: 28↓ (23s , 5h ) , 4d
Quadriceps: 37↓ (30s , 8h ) , 4d
Chest: 26↓ (16s , 10h ) , 4d
Biceps: 10 (5s , 5h ) , 4d
Calves: 23↓ (21s , 3h ) , 3d
Forearms: 13↓ (5s , 8h ) , 4d
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Deload","days":[{"name":"Day 1","exerciseText":"main / used: none / 1x5 36%, 1x5 45%, 1x5 54%\nsecondary / used: none / 5x5 / 40%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 8 - 3/5/1 Jokers FSL Anchor","days":[{"name":"Day 1","exerciseText":"anchor_main / used:none / 1x5 59%, 1x5 68%, 1x5 76%, 1x1 81%, 1x1 90%, 5x5 59% / progress: custom(increment: 5lb) {~\n if (week % 10 == 0) {\n rm1 += state.increment\n }\n~}\nOverhead Press, Barbell [9-11] / ...anchor_main"},{"name":"Day 2","exerciseText":"Deadlift, Barbell [9-11] / ...anchor_main"},{"name":"Day 3","exerciseText":"Bench Press, Barbell [9-11] / ...anchor_main"},{"name":"Day 4","exerciseText":"Squat, Barbell [9-11] / ...anchor_main"}]},{"name":"Week 9","days":[{"name":"Day 1","exerciseText":"anchor_main / used: none / 1x5 55%, 1x5 63%, 1x5 72%, 5x5 55%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 10","days":[{"name":"Day 1","exerciseText":"anchor_main / used: none / 1x5 63%, 1x5 72%, 1x5 80%, 1x1 85%, 1x1 90%, 1x1 95%, 5x5 63%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 11 - 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