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 Add Week Description
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Week Stats Total Sets: 117
Strength Sets: 43, 37%
Hypertrophy Sets: 74, 63%
Upper Sets: 59 (28s , 31h ), 3d Lower Sets: 58 (15s , 43h ), 3d Core Sets: 0
Push Sets: 38 (18s , 20h ), 3d Pull Sets: 21 (10s , 11h ), 3d Legs Sets: 58 (15s , 43h ), 3d Shoulders: 35↓ (16s , 19h ), 3d Triceps: 13↓ (9s , 4h ), 3d Abs: 0↑
Glutes: 19↓ (10s , 10h ), 3d Hamstrings: 19↓ (8s , 11h ), 3d Quadriceps: 30↓ (11s , 19h ), 3d Chest: 28↓ (18s , 10h ), 3d Calves: 29↓ (6s , 24h ), 3d Forearms: 9↑ (5s , 4h ), 3d {"maxWidth":2400,"url":"/planner","isLoggedIn":false}
{"exportedProgram":{"customExercises":{},"program":{"deletedExercises":[],"planner":{"name":"GZCL-H","vtype":"planner","weeks":[{"name":"Week 1","days":[{"name":"Day 1 — Upper A (Upper pec + side delts)","exerciseText":"t1_46[1-4] / used: none / 4x4 @8 / 180s / progress: custom(repsTarget: 4, minReps: 4, maxReps: 6, incFactor: 1.025) {~\n if (completedReps >= reps) {\n if (state.repsTarget < state.maxReps) {\n state.repsTarget += 1\n } else {\n if (completedRPE[ns] == 0 || completedRPE[ns] <= 8.5) {\n weights = increment(completedWeights[1] * state.incFactor)\n }\n state.repsTarget = state.minReps\n }\n }\n reps = state.repsTarget\n~}\n\nt2_610[1-4] / used: none / 3x6 @9 / 120s / progress: custom(repsTarget: 6, minReps: 6, maxReps: 10, incFactor: 1.025) {~\n if (completedReps >= reps) {\n if (state.repsTarget < state.maxReps) {\n state.repsTarget += 1\n } else {\n if (completedRPE[ns] == 0 || completedRPE[ns] <= 8.5) {\n weights = increment(completedWeights[1] * state.incFactor)\n }\n state.repsTarget = state.minReps\n }\n }\n reps = state.repsTarget\n~}\n\nt2_812[1-4] / used: none / 3x8 @9 / 120s / progress: custom(repsTarget: 8, minReps: 8, maxReps: 12, incFactor: 1.025) {~\n if (completedReps >= reps) {\n if (state.repsTarget < state.maxReps) {\n state.repsTarget += 1\n } else {\n if (completedRPE[ns] == 0 || completedRPE[ns] <= 8.5) {\n weights = increment(completedWeights[1] * state.incFactor)\n }\n state.repsTarget = state.minReps\n }\n }\n reps = state.repsTarget\n~}\n\nt2_1012[1-4] / used: none / 3x10 @9 / 120s / progress: custom(repsTarget: 10, minReps: 10, maxReps: 12, incFactor: 1.02) {~\n if (completedReps >= reps) {\n if (state.repsTarget < state.maxReps) {\n state.repsTarget += 1\n } else {\n if (completedRPE[ns] == 0 || completedRPE[ns] <= 8.5) {\n weights = increment(completedWeights[1] * state.incFactor)\n }\n state.repsTarget = state.minReps\n }\n }\n reps = state.repsTarget\n~}\n\nt3_1220[1-4] / used: none / 3x12 / 60s / progress: custom(repsTarget: 12, minReps: 12, maxReps: 20, incFactor: 1.02) {~\nif (completedReps >= reps) {\nif (state.repsTarget < state.maxReps) {\nstate.repsTarget += 1\n} else {\nweights = increment(completedWeights[1] * state.incFactor)\nstate.repsTarget = state.minReps\n}\n} \nreps = state.repsTarget\n~}\n\nt3_1015[1-4] / used: none / 2x10 / 60s / progress: custom(repsTarget: 10, minReps: 10, maxReps: 15, incFactor: 1.02) {~\nif (completedReps >= reps) {\nif (state.repsTarget < state.maxReps) {\nstate.repsTarget += 1\n} else {\nweights = increment(completedWeights[1] * state.incFactor)\nstate.repsTarget = state.minReps\n}\n} \nreps = state.repsTarget\n~}\n\nt1: Incline Bench Press, Barbell[1-3] / ...t1_46\nt2a: Incline Bench Press, Dumbbell[1-3] / 3x6 @9, 1x6 @9+ / 120s / progress: custom(repsTarget: 6, minReps: 6, maxReps: 10, incFactor: 1.025, badDay+: 0) { ...t2_610 }\nt2b: Seated Row[1-3] / ...t2_610\nt3a: Lateral Raise, Cable[1-3] / ...t3_1220\nt3b: Incline Chest Fly, Dumbbell[1-3] / ...t3_1220\nt3c: Triceps Pushdown[1-3] / ...t3_1015"},{"name":"Day 2 — Lower A (Quad dominant)","exerciseText":"t1: Leg Press[1-3] / ...t1_46\nt2a: Bulgarian Split Squat[1-3] / ...t2_812\nt2b: Seated Leg Curl[1-3] / ...t2_812\nt3a: Leg Extension[1-3] / ...t3_1220\nt3b: Standing Calf Raise[1-3] / 4x10, 1x10+ / 60s / progress: custom(repsTarget: 10, minReps: 10, maxReps: 15, incFactor: 1.02) { ...t3_1015 }"},{"name":"Day 3 — Upper B (Back width + side delts)","exerciseText":"t1: Pull Up[1-3] / ...t1_46\nt2a: Lat Pulldown[1-3] / ...t2_812\nt2b: Overhead Press, Dumbbell[1-3] / ...t2_610\nt3a: Lateral Raise, Cable[1-3] / 4x12, 1x12+ / 60s / progress: custom(repsTarget: 12, minReps: 12, maxReps: 20, incFactor: 1.02) { ...t3_1220 }\nt3b: Reverse Fly[1-3] / ...t3_1220\nt3c: Bicep Curl, EZ Bar[1-3] / 2x10, 1x10+ / 60s / progress: custom(repsTarget: 10, minReps: 10, maxReps: 15, incFactor: 1.02) { ...t3_1015 }"},{"name":"Day 4 — Lower B (Hamstring dominant)","exerciseText":"t1: Romanian Deadlift, Barbell[1-3] / ...t1_46\nt2a: Hip Thrust[1-3] / ...t2_812\n// Feet Slighlty Forward\nt2b: Squat, Smith Machine[1-3] / ...t2_610\nt3a: Seated Leg Curl[1-3] / ...t3_1220\nt3b: Seated Calf Raise[1-3] / 4x12, 1x12+ / 60s / progress: custom(repsTarget: 12, minReps: 12, maxReps: 20, incFactor: 1.02) { ...t3_1220 }"},{"name":"Day 5 — Upper C (Chest volume + arms)","exerciseText":"t1: Chest Press, Leverage Machine[1-3] / ...t1_46\nt2a: Incline Bench Press, Smith Machine[1-3] / ...t2_610\nt2b: Lat Pulldown[1-3] / ...t2_610\nt3a: Lateral Raise[1-3] / 4x12, 1x12+ / 60s / progress: custom(repsTarget: 12, minReps: 12, maxReps: 20, incFactor: 1.02) { ...t3_1220 }\nt3b: Triceps Extension[1-3] / ...t3_1015\nt3c: Incline Curl[1-3] / ...t3_1015"},{"name":"Day 6 — Lower C (Quads + calves)","exerciseText":"t1: Squat, Smith Machine[1-3] / ...t1_46\nt2a: Leg Press[1-3] / 3x10 @9, 1x10 @9+ / 120s / progress: custom(repsTarget: 10, minReps: 10, maxReps: 12, incFactor: 1.02, badDay+: 0) { ...t2_1012 }\nlight: Romanian Deadlift, Barbell[1-3] / ...t2_1012\nt3a: Leg Extension[1-3] / 3x15, 1x15+ / 60s / progress: custom(repsTarget: 15, minReps: 15, maxReps: 20, incFactor: 1.02) { ...t3_1220 }\nt3b: Seated Calf Raise[1-3] / 4x12, 1x12+ / 60s / progress: custom(repsTarget: 12, minReps: 12, maxReps: 20, incFactor: 1.02) { ...t3_1220 }\nt3c: Standing Calf Raise[1-3] / ...t3_1015"}]},{"name":"Week 2","days":[{"name":"Day 1 — Upper A (Upper pec + side delts)","exerciseText":""},{"name":"Day 2 — Lower A (Quad dominant)","exerciseText":""},{"name":"Day 3 — Upper B (Back width + side delts)","exerciseText":""},{"name":"Day 4 — Lower B (Hamstring dominant)","exerciseText":""},{"name":"Day 5 — Upper C (Chest volume + arms)","exerciseText":""},{"name":"Day 6 — Lower C (Quads + calves)","exerciseText":""}]},{"name":"Week 3","days":[{"name":"Day 1 — Upper A (Upper pec + side delts)","exerciseText":""},{"name":"Day 2 — Lower A (Quad dominant)","exerciseText":""},{"name":"Day 3 — Upper B (Back width + side delts)","exerciseText":""},{"name":"Day 4 — Lower B (Hamstring dominant)","exerciseText":""},{"name":"Day 5 — Upper C (Chest volume + arms)","exerciseText":""},{"name":"Day 6 — Lower C (Quads + calves)","exerciseText":""}]},{"name":"Week 4","days":[{"name":"Day 1","exerciseText":"t1: Incline Bench Press / 2x4 @6 / 180s / progress: none\nt2a: Incline Bench Press, Dumbbell / 2x6 @6 / 120s / progress: none\nt2b: Seated Row / 2x6 @6 / 120s / progress: none\nt3a: Lateral Raise, Cable / 2x12 / 60s / progress: none\nt3b: Incline Chest Fly, Cable / 2x12 / 60s / progress: none\nt3c: Triceps Pushdown / 1x10 / 60s / progress: none"},{"name":"Day 2","exerciseText":"t1: Leg Press / 2x5 @6 / 180s / progress: none\nt2a: Bulgarian Split Squat / 2x8 @6 / 120s / progress: none\nt2b: Seated Leg Curl / 2x8 @6 / 90s / progress: none\nt3a: Leg Extension / 2x12 / 60s / progress: none\nt3b: Standing Calf Raise / 2x10 / 60s / progress: none"},{"name":"Day 3","exerciseText":"t1: Pull Up / 2x4 @6 / 180s / progress: none\nt2a: Lat Pulldown / 2x8 @6 / 120s / progress: none\nt2b: Overhead Press, Dumbbell / 2x6 @6 / 120s / progress: none\nt3a: Lateral Raise, Cable / 2x12 / 60s / progress: none\nt3b: Reverse Fly / 2x12 / 60s / progress: none\nt3c: Bicep Curl, EZ Bar / 1x10 / 60s / progress: none"},{"name":"Day 4","exerciseText":"t1: Romanian Deadlift, Barbell / 2x5 @6 / 180s / progress: none\nt2a: Hip Thrust / 2x8 @6 / 120s / progress: none\n// Feet Slightly Forward\nt2b: Squat, Smith Machine / 2x8 @6 / 120s / progress: none\nt3a: Seated Leg Curl / 2x12 / 60s / progress: none\nt3b: Seated Calf Raise / 2x12 / 60s / progress: none"},{"name":"Day 5","exerciseText":"t1: Chest Press, Leverage Machine / 2x5 @6 / 180s / progress: none\nt2a: Incline Bench Press, Smith Machine / 2x8 @6 / 120s / progress: none\nt2b: Lat Pulldown / 2x8 @6 / 120s / progress: none\nt3a: Lateral Raise / 2x12 / 60s / progress: none\nt3b: Triceps Extension / 1x10 / 60s / progress: none\nt3c: Incline Curl / 1x10 / 60s / progress: none"},{"name":"Day 6","exerciseText":"t1: Squat, Smith Machine / 2x5 @6 / 180s / progress: none\nt2a: Leg Press / 2x10 @6 / 120s / progress: none\nlight: Romanian Deadlift, Barbell / 2x10 @6 / 90s / progress: none\nt3a: Leg Extension / 2x15 / 60s / progress: none\nt3b: Seated Calf Raise / 2x12 / 60s / progress: none\nt3c: Standing Calf Raise / 1x10 / 60s / progress: none"}]},{"name":"Week 5","description":"=============================================\nBLOCK 2 — Intensification (Weeks 5–7)\n=============================================","days":[{"name":"Day 1 — Upper A (Upper pec + side delts)","exerciseText":"t1_35[5-7] / used: none / 4x3 / 180s / progress: custom(repsTarget: 3, minReps: 3, maxReps: 5, incFactor: 1.025) {~\nif (completedReps >= reps) {\nif (state.repsTarget < state.maxReps) {\nstate.repsTarget += 1\n} else {\nif (completedRPE[ns] == 0 || completedRPE[ns] <= 8.5) {\nweights = increment(completedWeights[1] * state.incFactor)\n}\nstate.repsTarget = state.minReps\n}\n}\nreps = state.repsTarget\n~}\n\nt2_68[5-7] / used: none / 3x6 / 120s / progress: custom(repsTarget: 6, minReps: 6, maxReps: 8, incFactor: 1.02) {~\nif (completedReps >= reps) {\nif (state.repsTarget < state.maxReps) {\nstate.repsTarget += 1\n} else {\nif (completedRPE[ns] == 0 || completedRPE[ns] <= 9) {\nweights = increment(completedWeights[1] * state.incFactor)\n}\nstate.repsTarget = state.minReps\n}\n}\nreps = state.repsTarget\n~}\n\nt3_122[5-7] / used: none / 3x12-20 / 60s / progress: dp(1.25kg, 12, 20)\n\nt1: Incline Bench Press[5-7] / ...t1_35\nt2: Incline Bench Press, Dumbbell[5-7] / ...t2_68\nt2: Seated Row[5-7] / ...t2_68\nt3: Lateral Raise, Cable[5-7] / ...t3_122\nt3: Cable Crossover[5-7] / ...t3_122\nt3: Triceps Pushdown[5-7] / 2x10-15 / 60s / progress: dp(1.25kg, 10, 15)"},{"name":"Day 2 — Lower A (Quad dominant)","exerciseText":"t1: Leg Press[5-7] / ...t1_35\nt2: Bulgarian Split Squat[5-7] / ...t2_68\nt2: Lying Leg Curl[5-7] / 3x8-12 / 90s / progress: dp(2.5kg, 8, 12)\nt3: Leg Extension[5-7] / ...t3_122\nt3: Standing Calf Raise[5-7] / 4x10-15 / 60s / progress: dp(2.5kg, 10, 15)"},{"name":"Day 3 — Upper B (Back width + side delts)","exerciseText":"t1: Lat Pulldown[5-7] / ...t1_35\nt2: Kneeling Pulldown[5-7] / ...t2_68\nt2: Shoulder Press[5-7] / ...t2_68\nt3: Lateral Raise, Cable[5-7] / 4x12-20 / 60s / progress: dp(1.25kg, 12, 20)\nt3: Reverse Fly[5-7] / ...t3_122\nt3: Bicep Curl, EZ Bar[5-7] / 3x10-15 / 60s / progress: dp(1.25kg, 10, 15)"},{"name":"Day 4 — Lower B (Hamstring dominant)","exerciseText":"t1: Romanian Deadlift[5-7] / ...t1_35\nt2: Hip Thrust[5-7] / ...t2_68\nt2: Leg Press[5-7] / ...t2_68\nt3: Seated Leg Curl[5-7] / ...t3_122\nt3: Seated Calf Raise[5-7] / 4x12-20 / 60s / progress: dp(2.5kg, 12, 20)"},{"name":"Day 5 — Upper C (Chest volume + arms)","exerciseText":"t1: Chest Press, Leverage Machine[5-7] / ...t1_35\nt2: Bench Press, Smith Machine[5-7] / ...t2_68\nt2: Lat Pulldown[5-7] / ...t2_68\nt3: Lateral Raise[5-7] / 4x12-20 / 60s / progress: dp(1.25kg, 12, 20)\nt3: Triceps Extension[5-7] / 3x10-15 / 60s / progress: dp(1.25kg, 10, 15)\nt3: Incline Curl[5-7] / 3x10-15 / 60s / progress: dp(1.25kg, 10, 15)"},{"name":"Day 6 — Lower C (Quads + calves)","exerciseText":"t1: Leg Press[5-7] / ...t1_35\nt2: Leg Press[5-7] / 3x10-12 / 120s / progress: dp(5kg, 10, 12)\nt2: Romanian Deadlift[5-7] / 3x10-12 / 90s / progress: dp(2.5kg, 10, 12)\nt3: Leg Extension[5-7] / 3x15-20 / 60s / progress: dp(2.5kg, 15, 20)\nt3: Seated Calf Raise[5-7] / 4x12-20 / 60s / progress: dp(2.5kg, 12, 20)\nt3: Standing Calf Raise[5-7] / 3x10-15 / 60s / progress: dp(2.5kg, 10, 15)"}]},{"name":"Week 6","days":[{"name":"Day 1 — Upper A (Upper pec + side delts)","exerciseText":""},{"name":"Day 2 — Lower A (Quad dominant)","exerciseText":""},{"name":"Day 3 — Upper B (Back width + side delts)","exerciseText":""},{"name":"Day 4 — Lower B (Hamstring dominant)","exerciseText":""},{"name":"Day 5 — Upper C (Chest volume + arms)","exerciseText":""},{"name":"Day 6 — Lower C (Quads + calves)","exerciseText":""}]},{"name":"Week 7","days":[{"name":"Day 1 — Upper A (Upper pec + side delts)","exerciseText":""},{"name":"Day 2 — Lower A (Quad dominant)","exerciseText":""},{"name":"Day 3 — Upper B (Back width + side delts)","exerciseText":""},{"name":"Day 4 — Lower B (Hamstring dominant)","exerciseText":""},{"name":"Day 5 — Upper C (Chest volume + arms)","exerciseText":""},{"name":"Day 6 — Lower C (Quads + calves)","exerciseText":""}]},{"name":"Week 8","description":"=============================================\nDELOAD — Week 8\nReduce sets ~50%. Manually use ~10–15% less load.\nProgression disabled.\n=============================================","days":[{"name":"Day 1 — Upper A (Upper pec + side delts)","exerciseText":"t1: Incline Bench Press / 2x3 / 180s / progress: none\nt2: Incline Bench Press, Dumbbell / 2x6 / 120s / progress: none\nt2: Seated Row / 2x6 / 120s / progress: none\nt3: Lateral Raise, Cable / 2x12-15 / 60s / progress: none\nt3: Cable Crossover / 2x12-15 / 60s / progress: none"},{"name":"Day 2 — Lower A (Quad dominant)","exerciseText":"t1: Leg Press / 2x3 / 180s / progress: none\nt2: Bulgarian Split Squat / 2x6 / 120s / progress: none\nt2: Lying Leg Curl / 2x8 / 90s / progress: none\nt3: Leg Extension / 2x12-15 / 60s / progress: none\nt3: Standing Calf Raise / 2x10-12 / 60s / progress: none"},{"name":"Day 3 — Upper B (Back width + side delts)","exerciseText":"t1: Lat Pulldown / 2x3 / 180s / progress: none\nt2: Kneeling Pulldown / 2x6 / 120s / progress: none\nt2: Shoulder Press / 2x6 / 120s / progress: none\nt3: Lateral Raise, Cable / 2x12-15 / 60s / progress: none\nt3: Reverse Fly / 2x12-15 / 60s / progress: none"},{"name":"Day 4 — Lower B (Hamstring dominant)","exerciseText":"t1: Romanian Deadlift / 2x3 / 180s / progress: none\nt2: Hip Thrust / 2x6 / 120s / progress: none\nt2: Leg Press / 2x6 / 120s / progress: none\nt3: Seated Leg Curl / 2x12-15 / 60s / progress: none\nt3: Seated Calf Raise / 2x12-15 / 60s / progress: none"},{"name":"Day 5 — Upper C (Chest volume + arms)","exerciseText":"t1: Chest Press, Leverage Machine / 2x3 / 180s / progress: none\nt2: Bench Press, Smith Machine / 2x6 / 120s / progress: none\nt2: Lat Pulldown / 2x6 / 120s / progress: none\nt3: Lateral Raise / 2x12-15 / 60s / progress: none\nt3: Triceps Extension / 2x10-12 / 60s / progress: none\nt3: Incline Curl / 2x10-12 / 60s / progress: none"},{"name":"Day 6 — Lower C (Quads + calves)","exerciseText":"t1: Leg Press / 2x3 / 180s / progress: none\nt2: Leg Press / 2x10 / 120s / progress: none\nt2: Romanian Deadlift / 2x10 / 90s / progress: none\nt3: Leg Extension / 2x15 / 60s / progress: none\nt3: Seated Calf Raise / 2x12-15 / 60s / progress: none\nt3: Standing Calf Raise / 2x10-12 / 60s / progress: none"}]},{"name":"Week 9","description":"=============================================\nBLOCK 3 — Realization / Peak Hypertrophy-Strength\n=============================================","days":[{"name":"Day 1 — Upper A","exerciseText":"t1_24[9-11] / used: none / 5x2 / 180s / progress: custom(repsTarget: 2, minReps: 2, maxReps: 4, incFactor: 1.02) {~\n if (completedReps >= reps) {\n if (state.repsTarget < state.maxReps) {\n state.repsTarget += 1\n } else {\n if (completedRPE[ns] == 0 || completedRPE[ns] <= 8.5) {\n weights = increment(completedWeights[1] * state.incFactor)\n }\n state.repsTarget = state.minReps\n }\n }\n reps = state.repsTarget\n~}\nt2_58[9-11] / used: none / 4x5 / 120s / progress: dp(1.25kg, 5, 8)\nt3_1020[9-11] / used: none / 3x10-20 / 60s / progress: dp(1.25kg, 10, 20)\n\nt1: Incline Bench Press[9-11] / ...t1_24\nt2: Incline Bench Press, Dumbbell[9-11] / ...t2_58\nt2: Seated Row[9-11] / ...t2_58\nt3: Lateral Raise, Cable[9-11] / ...t3_1020\nt3: Chest Fly, Leverage Machine[9-11] / ...t3_1020\nt3: Triceps Pushdown[9-11] / 3x10-15 / 60s / progress: dp(1.25kg, 10, 15)"},{"name":"Day 2 — Lower A (Quad)","exerciseText":"t1: Leg Press[9-11] / ...t1_24\nt2: Bulgarian Split Squat[9-11] / ...t2_58\nt2: Seated Leg Curl[9-11] / 3x8-12 / 90s / progress: dp(2.5kg, 8, 12)\nt3: Leg Extension[9-11] / ...t3_1020\nt3: Standing Calf Raise[9-11] / 4x10-15 / 60s / progress: dp(2.5kg, 10, 15)"},{"name":"Day 3 — Upper B (Pull)","exerciseText":"t1: Pull Up / 5x2 / 180s / ...t1_24\nt2: Lat Pulldown[9-11] / ...t2_58\nt2: Overhead Press, Dumbbell[9-11] / ...t2_58\nt3: Lateral Raise, Cable[9-11] / 4x12-20 / 60s / progress: dp(1.25kg, 12, 20)\nt3: Reverse Fly[9-11] / ...t3_1020\nt3: Bicep Curl, EZ Bar[9-11] / 3x10-15 / 60s / progress: dp(1.25kg, 10, 15)"},{"name":"Day 4 — Lower B (Hinge)","exerciseText":"t1: Romanian Deadlift[9-11] / ...t1_24\nt2: Hip Thrust[9-11] / ...t2_58\nt2: Leg Press[9-11] / ...t2_58\nt3: Seated Leg Curl[9-11] / ...t3_1020\nt3: Seated Calf Raise[9-11] / 4x12-20 / 60s / progress: dp(2.5kg, 12, 20)"},{"name":"Day 5 — Upper C (Press + Arms)","exerciseText":"t1: Chest Press, Leverage Machine[9-11] / ...t1_24\nt2: Incline Bench Press, Smith Machine[9-11] / ...t2_58\nt2: Lat Pulldown[9-11] / ...t2_58\nt3: Lateral Raise[9-11] / 4x12-20 / 60s / progress: dp(1.25kg, 12, 20)\nt3: Triceps Extension[9-11] / 3x10-15 / 60s / progress: dp(1.25kg, 10, 15)\nt3: Incline Curl[9-11] / 3x10-15 / 60s / progress: dp(1.25kg, 10, 15)"},{"name":"Day 6 — Lower C (Pump / Finish)","exerciseText":"t1: Leg Press[9-11] / ...t1_24\nt2: Leg Press[9-11] / 3x10-12 / 120s / progress: dp(5kg, 10, 12)\nt2: Romanian Deadlift[9-11] / 3x10-12 / 90s / progress: dp(2.5kg, 10, 12)\nt3: Leg Extension[9-11] / 3x15-20 / 60s / progress: dp(2.5kg, 15, 20)\nt3: Seated Calf Raise[9-11] / 4x12-20 / 60s / progress: dp(2.5kg, 12, 20)\nt3: Standing Calf Raise[9-11] / 3x10-15 / 60s / progress: dp(2.5kg, 10, 15)"}]},{"name":"Week 10","days":[{"name":"Day 1 — Upper A","exerciseText":""},{"name":"Day 2 — Lower A (Quad)","exerciseText":""},{"name":"Day 3 — Upper B (Pull)","exerciseText":""},{"name":"Day 4 — Lower B (Hinge)","exerciseText":""},{"name":"Day 5 — Upper C (Press + Arms)","exerciseText":""},{"name":"Day 6 — Lower C (Pump / Finish)","exerciseText":""}]},{"name":"Week 11","days":[{"name":"Day 1 — Upper A","exerciseText":""},{"name":"Day 2 — Lower A (Quad)","exerciseText":""},{"name":"Day 3 — Upper B (Pull)","exerciseText":""},{"name":"Day 4 — Lower B (Hinge)","exerciseText":""},{"name":"Day 5 — Upper C (Press + Arms)","exerciseText":""},{"name":"Day 6 — Lower C (Pump / Finish)","exerciseText":"// =============================================\n// DELOAD — Week 12\n// Reduce sets ~50%. Keep reps low and clean.\n// Progression disabled.\n// =============================================\n\nt1: Incline Bench Press / 3x2 / 180s / progress: none\nt2: Incline Bench Press, Dumbbell / 2x6 / 120s / progress: none\nt2: Seated Row / 2x6 / 120s / progress: none\nt3: Lateral Raise, Cable / 2x12 / 60s / progress: none\nt3: Chest Fly, Leverage Machine / 2x12 / 60s / progress: none\nt3: Triceps Pushdown / 2x10 / 60s / progress: none"},{"name":"Day 2 — Lower A (Quad)","exerciseText":"t1: Leg Press / 3x2 / 180s / progress: none\nt2: Bulgarian Split Squat / 2x6 / 120s / progress: none\nt2: Seated Leg Curl / 2x8 / 90s / progress: none\nt3: Leg Extension / 2x12 / 60s / progress: none\nt3: Standing Calf Raise / 2x10 / 60s / progress: none"},{"name":"Day 3 — Upper B (Pull)","exerciseText":"t1: Pull Up / 3x2 / 180s / progress: none\nt2: Lat Pulldown / 2x6 / 120s / progress: none\nt2: Overhead Press, Dumbbell / 2x6 / 120s / progress: none\nt3: Lateral Raise, Cable / 2x12 / 60s / progress: none\nt3: Reverse Fly / 2x12 / 60s / progress: none\nt3: Bicep Curl, EZ Bar / 2x10 / 60s / progress: none"},{"name":"Day 4 — Lower B (Hinge)","exerciseText":"t1: Romanian Deadlift / 3x2 / 180s / progress: none\nt2: Hip Thrust / 2x6 / 120s / progress: none\nt2: Leg Press / 2x6 / 120s / progress: none\nt3: Seated Leg Curl / 2x12 / 60s / progress: none\nt3: Seated Calf Raise / 2x12 / 60s / progress: none"},{"name":"Day 5 — Upper C (Press + Arms)","exerciseText":"t1: Chest Press, Leverage Machine / 3x2 / 180s / progress: none\nt2: Incline Bench Press, Smith Machine / 2x6 / 120s / progress: none\nt2: Lat Pulldown / 2x6 / 120s / progress: none\nt3: Lateral Raise / 2x12 / 60s / progress: none\nt3: Triceps Extension / 2x10 / 60s / progress: none\nt3: Incline Curl / 2x10 / 60s / progress: none"},{"name":"Day 6 — Lower C (Pump / Finish)","exerciseText":"t1: Leg Press / 3x2 / 180s / progress: none\nt2: Leg Press / 2x10 / 120s / progress: none\nt2: Romanian Deadlift / 2x10 / 90s / progress: none\nt3: Leg Extension / 2x15 / 60s / progress: none\nt3: Seated Calf Raise / 2x12 / 60s / progress: none\nt3: Standing Calf Raise / 2x10 / 60s / progress: none"}]}]},"exercises":[],"vtype":"program","days":[],"deletedDays":[],"url":"","isMultiweek":false,"name":"GZCL-H","weeks":[],"nextDay":1,"shortDescription":"","clonedAt":1763689867922,"description":"","tags":[],"deletedWeeks":[],"author":"","id":"fwsxzfzy"},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":180,"reminder":900},"units":"kg"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}
