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. Add New Week Duplicate Week Add Week Description
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Week Stats Total Sets: 96
Strength Sets: 16, 17%
Hypertrophy Sets: 80, 83%
Upper Sets: 60 (8s , 52h ), 4d Lower Sets: 28 (8s , 20h ), 4d Push Sets: 36 (8s , 28h ), 4d Pull Sets: 32 (4s , 28h ), 4d Legs Sets: 20 (4s , 16h ), 4d Shoulders: 32↓ (6s , 26h ), 4d Triceps: 18↓ (4s , 14h ), 4d Glutes: 26↓ (8s , 18h ), 4d Hamstrings: 18↓ (6s , 12h ), 4d Quadriceps: 26↓ (6s , 20h ), 4d Forearms: 18↓ (2s , 16h ), 4d {"maxWidth":2400,"url":"/planner"}
{"exportedProgram":{"customExercises":{},"program":{"deletedExercises":[],"planner":{"name":"P-Zero Full Body - Superset T3's","vtype":"planner","weeks":[{"name":"week1","days":[{"name":"day1","exerciseText":"// T1 - Squat\n// Set 1RM before first session. Adjust warmup sets as needed.\nSquat_T1: Squat / warmup: 1x10 45lb, 1x5 95lb, 1x3 135lb / 3x4 72% 180s, 1x4+ 72% 180s / 3x3 72% 180s, 1x3+ 72% 180s / 3x2 72% 180s, 1x2+ 72% 180s / progress: custom(stage1weight: 0lb, increase: 5lb) {~\n if (completedReps[4] >= reps[4] + 1) {\n weights = completedWeights[4] + state.increase\n } else {\n if (setVariationIndex == 1) {\n state.stage1weight = completedWeights[4]\n setVariationIndex = 2\n weights = completedWeights[4] + state.increase\n } else if (setVariationIndex == 2) {\n setVariationIndex = 3\n weights = completedWeights[4] + state.increase\n } else {\n setVariationIndex = 1\n weights = state.stage1weight + state.increase\n }\n }\n~}\n\n// T2 - Overhead Press\n// Set 1RM before first session. Adjust warmup sets as needed.\nOverheadPress_T2: Overhead Press, Barbell / warmup: 1x10 45lb / 4x12 48% 120s / 4x10 48% 120s / 4x8 48% 120s / progress: custom(stage1weight: 0lb, increase: 5lb) {~\n if (completedReps >= reps) {\n weights = completedWeights[1] + state.increase\n } else {\n if (setVariationIndex == 1) {\n state.stage1weight = completedWeights[1]\n setVariationIndex = 2\n weights = completedWeights[1] + state.increase\n } else if (setVariationIndex == 2) {\n setVariationIndex = 3\n weights = completedWeights[1] + state.increase\n } else {\n setVariationIndex = 1\n weights = state.stage1weight + state.increase\n }\n }\n~}\n\n// Uses 3-stage progression:\n// Stage 1: 4x15+ (goal: 60 reps)\n// Stage 2: 4x12+ (goal: 45 reps)\n// Stage 3: 3x10+ (goal: 30 reps)\n// All sets are AMRAP. Advance to next stage if you miss the rep target. Return to Stage 1 with more weight after Stage 3.\nDBKrocRow_T3A: Bent Over One Arm Row, Dumbbell / 4x15+ 60% 90s / 4x12+ 60% 90s / 3x10+ 60% 90s / progress: custom(stage: 1, stage1weight: 0lb, increase: 5lb, savedSet: 1) {~\n if (setVariationIndex == 1) {\n if (completedReps[1] + completedReps[2] + completedReps[3] + completedReps[4] >= 60) {\n weights = completedWeights[4] + state.increase\n } else {\n state.stage = 2\n setVariationIndex = 2\n state.savedSet = 2\n weights = completedWeights[4]\n }\n } else if (setVariationIndex == 2) {\n if (completedReps[1] + completedReps[2] + completedReps[3] + completedReps[4] < 45) {\n state.stage = 3\n setVariationIndex = 3\n state.savedSet = 3\n weights = completedWeights[4]\n } else {\n weights = completedWeights[4] + state.increase\n }\n } else {\n weights = state.stage1weight + state.increase\n state.stage1weight = weights\n setVariationIndex = 1\n state.stage = 1\n state.savedSet = 1\n }\n~}\n\n// Uses 3-stage progression:\n// Stage 1: 4x15+ (goal: 60 reps)\n// Stage 2: 4x12+ (goal: 45 reps)\n// Stage 3: 3x10+ (goal: 30 reps)\n// All sets are AMRAP. Advance to next stage if you miss the rep target. Return to Stage 1 with more weight after Stage 3.\nDBSeatedOHPress_T3B: Shoulder Press, Dumbbell / 4x15+ 60% 90s / 4x12+ 60% 90s / 3x10+ 60% 90s / progress: custom(stage: 1, stage1weight: 0lb, increase: 5lb, savedSet: 1) {~\n if (setVariationIndex == 1) {\n if (completedReps[1] + completedReps[2] + completedReps[3] + completedReps[4] >= 60) {\n weights = completedWeights[4] + state.increase\n } else {\n state.stage = 2\n setVariationIndex = 2\n state.savedSet = 2\n weights = completedWeights[4]\n }\n } else if (setVariationIndex == 2) {\n if (completedReps[1] + completedReps[2] + completedReps[3] + completedReps[4] < 45) {\n state.stage = 3\n setVariationIndex = 3\n state.savedSet = 3\n weights = completedWeights[4]\n } else {\n weights = completedWeights[4] + state.increase\n }\n } else {\n weights = state.stage1weight + state.increase\n state.stage1weight = weights\n setVariationIndex = 1\n state.stage = 1\n state.savedSet = 1\n }\n~}\n\n// Uses 3-stage progression:\n// Stage 1: 4x15+ (goal: 60 reps)\n// Stage 2: 4x12+ (goal: 45 reps)\n// Stage 3: 3x10+ (goal: 30 reps)\n// All sets are AMRAP. Advance to next stage if you miss the rep target. Return to Stage 1 with more weight after Stage 3.\nTricpePushDown_T3C: Triceps Pushdown, Cable / 4x15+ 60% 90s / 4x12+ 60% 90s / 3x10+ 60% 90s / progress: custom(stage: 1, stage1weight: 0lb, increase: 5lb, savedSet: 1) {~\n if (setVariationIndex == 1) {\n if (completedReps[1] + completedReps[2] + completedReps[3] + completedReps[4] >= 60) {\n weights = completedWeights[4] + state.increase\n } else {\n state.stage = 2\n setVariationIndex = 2\n state.savedSet = 2\n weights = completedWeights[4]\n }\n } else if (setVariationIndex == 2) {\n if (completedReps[1] + completedReps[2] + completedReps[3] + completedReps[4] < 45) {\n state.stage = 3\n setVariationIndex = 3\n state.savedSet = 3\n weights = completedWeights[4]\n } else {\n weights = completedWeights[4] + state.increase\n }\n } else {\n weights = state.stage1weight + state.increase\n state.stage1weight = weights\n setVariationIndex = 1\n state.stage = 1\n state.savedSet = 1\n }\n~}\n\n// Uses 3-stage progression:\n// Stage 1: 4x15+ (goal: 60 reps)\n// Stage 2: 4x12+ (goal: 45 reps)\n// Stage 3: 3x10+ (goal: 30 reps)\n// All sets are AMRAP. Advance to next stage if you miss the rep target. Return to Stage 1 with more weight after Stage 3.\nHangingLegRaise_T3D: Hanging Leg Raise, Bodyweight / 4x15+ 60% 90s / 4x12+ 60% 90s / 3x10+ 60% 90s / progress: custom(stage: 1, stage1weight: 0lb, increase: 5lb, savedSet: 1) {~\n if (setVariationIndex == 1) {\n if (completedReps[1] + completedReps[2] + completedReps[3] + completedReps[4] >= 60) {\n weights = completedWeights[4] + state.increase\n } else {\n state.stage = 2\n setVariationIndex = 2\n state.savedSet = 2\n weights = completedWeights[4]\n }\n } else if (setVariationIndex == 2) {\n if (completedReps[1] + completedReps[2] + completedReps[3] + completedReps[4] < 45) {\n state.stage = 3\n setVariationIndex = 3\n state.savedSet = 3\n weights = completedWeights[4]\n } else {\n weights = completedWeights[4] + state.increase\n }\n } else {\n weights = state.stage1weight + state.increase\n state.stage1weight = weights\n setVariationIndex = 1\n state.stage = 1\n state.savedSet = 1\n }\n~}"},{"name":"day2","exerciseText":"// T1 - Deadlift\n// Set 1RM before first session. Adjust warmup sets as needed.\nDeadlift_T1: Deadlift / warmup: 1x5 135lb, 1x5 135lb, 1x3 155lb, 1x1 175lb / 3x4 72% 180s, 1x4+ 72% 180s / 3x3 72% 180s, 1x3+ 72% 180s / 3x2 72% 180s, 1x2+ 72% 180s / progress: custom(stage1weight: 0lb, increase: 5lb) {~\n if (completedReps[4] >= reps[4] + 1) {\n weights = completedWeights[4] + state.increase\n } else {\n if (setVariationIndex == 1) {\n state.stage1weight = completedWeights[4]\n setVariationIndex = 2\n weights = completedWeights[4] + state.increase\n } else if (setVariationIndex == 2) {\n setVariationIndex = 3\n weights = completedWeights[4] + state.increase\n } else {\n setVariationIndex = 1\n weights = state.stage1weight + state.increase\n }\n }\n~}\n\n// T2 - Bench Press\n// Set 1RM before first session. Adjust warmup sets as needed.\nBenchPress_T2: Bench Press, Barbell / warmup: 1x10 45lb, 1x3 90lb / 4x12 48% 120s / 4x10 48% 120s / 4x8 48% 120s / progress: custom(stage1weight: 0lb, increase: 5lb) {~\n if (completedReps >= reps) {\n weights = completedWeights[1] + state.increase\n } else {\n if (setVariationIndex == 1) {\n state.stage1weight = completedWeights[1]\n setVariationIndex = 2\n weights = completedWeights[1] + state.increase\n } else if (setVariationIndex == 2) {\n setVariationIndex = 3\n weights = completedWeights[1] + state.increase\n } else {\n setVariationIndex = 1\n weights = state.stage1weight + state.increase\n }\n }\n~}\n\n// Uses 3-stage progression:\n// Stage 1: 4x15+ (goal: 60 reps)\n// Stage 2: 4x12+ (goal: 45 reps)\n// Stage 3: 3x10+ (goal: 30 reps)\n// All sets are AMRAP. Advance to next stage if you miss the rep target. Return to Stage 1 with more weight after Stage 3.\nDBShrug_T3A: Shrug, Dumbbell / 4x15+ 60% 90s / 4x12+ 60% 90s / 3x10+ 60% 90s / progress: custom(stage: 1, stage1weight: 0lb, increase: 5lb, savedSet: 1) {~\n if (setVariationIndex == 1) {\n if (completedReps[1] + completedReps[2] + completedReps[3] + completedReps[4] >= 60) {\n weights = completedWeights[4] + state.increase\n } else {\n state.stage = 2\n setVariationIndex = 2\n state.savedSet = 2\n weights = completedWeights[4]\n }\n } else if (setVariationIndex == 2) {\n if (completedReps[1] + completedReps[2] + completedReps[3] + completedReps[4] < 45) {\n state.stage = 3\n setVariationIndex = 3\n state.savedSet = 3\n weights = completedWeights[4]\n } else {\n weights = completedWeights[4] + state.increase\n }\n } else {\n weights = state.stage1weight + state.increase\n state.stage1weight = weights\n setVariationIndex = 1\n state.stage = 1\n state.savedSet = 1\n }\n~}\n\n// Uses 3-stage progression:\n// Stage 1: 4x15+ (goal: 60 reps)\n// Stage 2: 4x12+ (goal: 45 reps)\n// Stage 3: 3x10+ (goal: 30 reps)\n// All sets are AMRAP. Advance to next stage if you miss the rep target. Return to Stage 1 with more weight after Stage 3.\nDBInclineBenchPress_T3B: Incline Bench Press, Dumbbell / 4x15+ 60% 90s / 4x12+ 60% 90s / 3x10+ 60% 90s / progress: custom(stage: 1, stage1weight: 0lb, increase: 5lb, savedSet: 1) {~\n if (setVariationIndex == 1) {\n if (completedReps[1] + completedReps[2] + completedReps[3] + completedReps[4] >= 60) {\n weights = completedWeights[4] + state.increase\n } else {\n state.stage = 2\n setVariationIndex = 2\n state.savedSet = 2\n weights = completedWeights[4]\n }\n } else if (setVariationIndex == 2) {\n if (completedReps[1] + completedReps[2] + completedReps[3] + completedReps[4] < 45) {\n state.stage = 3\n setVariationIndex = 3\n state.savedSet = 3\n weights = completedWeights[4]\n } else {\n weights = completedWeights[4] + state.increase\n }\n } else {\n weights = state.stage1weight + state.increase\n state.stage1weight = weights\n setVariationIndex = 1\n state.stage = 1\n state.savedSet = 1\n }\n~}\n\n// Uses 3-stage progression:\n// Stage 1: 4x15+ (goal: 60 reps)\n// Stage 2: 4x12+ (goal: 45 reps)\n// Stage 3: 3x10+ (goal: 30 reps)\n// All sets are AMRAP. Advance to next stage if you miss the rep target. Return to Stage 1 with more weight after Stage 3.\nDBHammerCurl_T3C: Hammer Curl, Dumbbell / 4x15+ 60% 90s / 4x12+ 60% 90s / 3x10+ 60% 90s / progress: custom(stage: 1, stage1weight: 0lb, increase: 5lb, savedSet: 1) {~\n if (setVariationIndex == 1) {\n if (completedReps[1] + completedReps[2] + completedReps[3] + completedReps[4] >= 60) {\n weights = completedWeights[4] + state.increase\n } else {\n state.stage = 2\n setVariationIndex = 2\n state.savedSet = 2\n weights = completedWeights[4]\n }\n } else if (setVariationIndex == 2) {\n if (completedReps[1] + completedReps[2] + completedReps[3] + completedReps[4] < 45) {\n state.stage = 3\n setVariationIndex = 3\n state.savedSet = 3\n weights = completedWeights[4]\n } else {\n weights = completedWeights[4] + state.increase\n }\n } else {\n weights = state.stage1weight + state.increase\n state.stage1weight = weights\n setVariationIndex = 1\n state.stage = 1\n state.savedSet = 1\n }\n~}\n\n// Uses 3-stage progression:\n// Stage 1: 4x15+ (goal: 60 reps)\n// Stage 2: 4x12+ (goal: 45 reps)\n// Stage 3: 3x10+ (goal: 30 reps)\n// All sets are AMRAP. Advance to next stage if you miss the rep target. Return to Stage 1 with more weight after Stage 3.\nSeatedLegCurl_T3D: Seated Leg Curl, Leverage Machine / 4x15+ 60% 90s / 4x12+ 60% 90s / 3x10+ 60% 90s / progress: custom(stage: 1, stage1weight: 0lb, increase: 5lb, savedSet: 1) {~\n if (setVariationIndex == 1) {\n if (completedReps[1] + completedReps[2] + completedReps[3] + completedReps[4] >= 60) {\n weights = completedWeights[4] + state.increase\n } else {\n state.stage = 2\n setVariationIndex = 2\n state.savedSet = 2\n weights = completedWeights[4]\n }\n } else if (setVariationIndex == 2) {\n if (completedReps[1] + completedReps[2] + completedReps[3] + completedReps[4] < 45) {\n state.stage = 3\n setVariationIndex = 3\n state.savedSet = 3\n weights = completedWeights[4]\n } else {\n weights = completedWeights[4] + state.increase\n }\n } else {\n weights = state.stage1weight + state.increase\n state.stage1weight = weights\n setVariationIndex = 1\n state.stage = 1\n state.savedSet = 1\n }\n~}"},{"name":"day3","exerciseText":"// T1 - Overhead Press\n// Set 1RM before first session. Adjust warmup sets as needed.\nOHP_T1: Overhead Press / warmup: 1x10 45lb, 1x5 65lb, 1x3 75lb / 3x4 72% 180s, 1x4+ 72% 180s / 3x3 72% 180s, 1x3+ 72% 180s / 3x2 72% 180s, 1x2+ 72% 180s / progress: custom(stage1weight: 0lb, increase: 5lb) {~\n if (completedReps[4] >= reps[4] + 1) {\n weights = completedWeights[4] + state.increase\n } else {\n if (setVariationIndex == 1) {\n state.stage1weight = completedWeights[4]\n setVariationIndex = 2\n weights = completedWeights[4] + state.increase\n } else if (setVariationIndex == 2) {\n setVariationIndex = 3\n weights = completedWeights[4] + state.increase\n } else {\n setVariationIndex = 1\n weights = state.stage1weight + state.increase\n }\n }\n~}\n\n// T2 - Squat\n// Set 1RM before first session. Adjust warmup sets as needed.\nSquat_T2: Squat, Barbell / warmup: 1x10 45lb, 1x3 95lb, 1x3 95lb / 4x12 48% 120s / 4x10 48% 120s / 4x8 48% 120s / progress: custom(stage1weight: 0lb, increase: 5lb) {~\n if (completedReps >= reps) {\n weights = completedWeights[1] + state.increase\n } else {\n if (setVariationIndex == 1) {\n state.stage1weight = completedWeights[1]\n setVariationIndex = 2\n weights = completedWeights[1] + state.increase\n } else if (setVariationIndex == 2) {\n setVariationIndex = 3\n weights = completedWeights[1] + state.increase\n } else {\n setVariationIndex = 1\n weights = state.stage1weight + state.increase\n }\n }\n~}\n\n// Uses 3-stage progression:\n// Stage 1: 4x15+ (goal: 60 reps)\n// Stage 2: 4x12+ (goal: 45 reps)\n// Stage 3: 3x10+ (goal: 30 reps)\n// All sets are AMRAP. Advance to next stage if you miss the rep target. Return to Stage 1 with more weight after Stage 3.\nChestFlyMachine_T3A: Chest Fly, Leverage Machine / 4x15+ 60% 90s / 4x12+ 60% 90s / 3x10+ 60% 90s / progress: custom(stage: 1, stage1weight: 0lb, increase: 5lb, savedSet: 1) {~\n if (setVariationIndex == 1) {\n if (completedReps[1] + completedReps[2] + completedReps[3] + completedReps[4] >= 60) {\n weights = completedWeights[4] + state.increase\n } else {\n state.stage = 2\n setVariationIndex = 2\n state.savedSet = 2\n weights = completedWeights[4]\n }\n } else if (setVariationIndex == 2) {\n if (completedReps[1] + completedReps[2] + completedReps[3] + completedReps[4] < 45) {\n state.stage = 3\n setVariationIndex = 3\n state.savedSet = 3\n weights = completedWeights[4]\n } else {\n weights = completedWeights[4] + state.increase\n }\n } else {\n weights = state.stage1weight + state.increase\n state.stage1weight = weights\n setVariationIndex = 1\n state.stage = 1\n state.savedSet = 1\n }\n~}\n\n// Uses 3-stage progression:\n// Stage 1: 4x15+ (goal: 60 reps)\n// Stage 2: 4x12+ (goal: 45 reps)\n// Stage 3: 3x10+ (goal: 30 reps)\n// All sets are AMRAP. Advance to next stage if you miss the rep target. Return to Stage 1 with more weight after Stage 3.\nLatPullDown_T3B: Lat Pulldown, Cable / 4x15+ 60% 90s / 4x12+ 60% 90s / 3x10+ 60% 90s / progress: custom(stage: 1, stage1weight: 0lb, increase: 5lb, savedSet: 1) {~\n if (setVariationIndex == 1) {\n if (completedReps[1] + completedReps[2] + completedReps[3] + completedReps[4] >= 60) {\n weights = completedWeights[4] + state.increase\n } else {\n state.stage = 2\n setVariationIndex = 2\n state.savedSet = 2\n weights = completedWeights[4]\n }\n } else if (setVariationIndex == 2) {\n if (completedReps[1] + completedReps[2] + completedReps[3] + completedReps[4] < 45) {\n state.stage = 3\n setVariationIndex = 3\n state.savedSet = 3\n weights = completedWeights[4]\n } else {\n weights = completedWeights[4] + state.increase\n }\n } else {\n weights = state.stage1weight + state.increase\n state.stage1weight = weights\n setVariationIndex = 1\n state.stage = 1\n state.savedSet = 1\n }\n~}\n\n// Uses 3-stage progression:\n// Stage 1: 4x15+ (goal: 60 reps)\n// Stage 2: 4x12+ (goal: 45 reps)\n// Stage 3: 3x10+ (goal: 30 reps)\n// All sets are AMRAP. Advance to next stage if you miss the rep target. Return to Stage 1 with more weight after Stage 3.\nLegExtension_T3C: Leg Extension, Leverage Machine / 4x15+ 60% 90s / 4x12+ 60% 90s / 3x10+ 60% 90s / progress: custom(stage: 1, stage1weight: 0lb, increase: 5lb, savedSet: 1) {~\n if (setVariationIndex == 1) {\n if (completedReps[1] + completedReps[2] + completedReps[3] + completedReps[4] >= 60) {\n weights = completedWeights[4] + state.increase\n } else {\n state.stage = 2\n setVariationIndex = 2\n state.savedSet = 2\n weights = completedWeights[4]\n }\n } else if (setVariationIndex == 2) {\n if (completedReps[1] + completedReps[2] + completedReps[3] + completedReps[4] < 45) {\n state.stage = 3\n setVariationIndex = 3\n state.savedSet = 3\n weights = completedWeights[4]\n } else {\n weights = completedWeights[4] + state.increase\n }\n } else {\n weights = state.stage1weight + state.increase\n state.stage1weight = weights\n setVariationIndex = 1\n state.stage = 1\n state.savedSet = 1\n }\n~}\n\n// Uses 3-stage progression:\n// Stage 1: 4x15+ (goal: 60 reps)\n// Stage 2: 4x12+ (goal: 45 reps)\n// Stage 3: 3x10+ (goal: 30 reps)\n// All sets are AMRAP. Advance to next stage if you miss the rep target. Return to Stage 1 with more weight after Stage 3.\nHangingLegRaise_T3D: Hanging Leg Raise, Bodyweight / 4x15+ 60% 90s / 4x12+ 60% 90s / 3x10+ 60% 90s / progress: custom(stage: 1, stage1weight: 0lb, increase: 5lb, savedSet: 1) {~\n if (setVariationIndex == 1) {\n if (completedReps[1] + completedReps[2] + completedReps[3] + completedReps[4] >= 60) {\n weights = completedWeights[4] + state.increase\n } else {\n state.stage = 2\n setVariationIndex = 2\n state.savedSet = 2\n weights = completedWeights[4]\n }\n } else if (setVariationIndex == 2) {\n if (completedReps[1] + completedReps[2] + completedReps[3] + completedReps[4] < 45) {\n state.stage = 3\n setVariationIndex = 3\n state.savedSet = 3\n weights = completedWeights[4]\n } else {\n weights = completedWeights[4] + state.increase\n }\n } else {\n weights = state.stage1weight + state.increase\n state.stage1weight = weights\n setVariationIndex = 1\n state.stage = 1\n state.savedSet = 1\n }\n~}"},{"name":"day4","exerciseText":"// T1 - Bench Press\n// Set 1RM before first session. Adjust warmup sets as needed.\nBench_T1: Bench Press / warmup: 1x10 45lb, 1x5 95lb, 1x3 115lb, 1x1 135lb / 3x4 72% 180s, 1x4+72% 180s / 3x3 72% 180s, 1x3+ 72% 180s / 3x2 72% 180s, 1x2+ 72% 180s / progress: custom(stage1weight: 140lb, increase: 5lb) {~\n if (completedReps[4] >= reps[4] + 1) {\n weights = completedWeights[4] + state.increase\n } else {\n if (setVariationIndex == 1) {\n state.stage1weight = completedWeights[4]\n setVariationIndex = 2\n weights = completedWeights[4] + state.increase\n } else if (setVariationIndex == 2) {\n setVariationIndex = 3\n weights = completedWeights[4] + state.increase\n } else {\n setVariationIndex = 1\n weights = state.stage1weight + state.increase\n }\n }\n~}\n\n// T2 - Deadlift\n// Set 1RM before first session. Adjust warmup sets as needed.\nDeadlift_T2: Deadlift, Barbell / warmup: 1x3 135lb, 1x3 135lb / 4x12 48% 120s / 4x10 48% 120s / 4x8 48% 120s / progress: custom(stage1weight: 0lb, increase: 5lb) {~\n if (completedReps >= reps) {\n weights = completedWeights[1] + state.increase\n } else {\n if (setVariationIndex == 1) {\n state.stage1weight = completedWeights[1]\n setVariationIndex = 2\n weights = completedWeights[1] + state.increase\n } else if (setVariationIndex == 2) {\n setVariationIndex = 3\n weights = completedWeights[1] + state.increase\n } else {\n setVariationIndex = 1\n weights = state.stage1weight + state.increase\n }\n }\n~}\n\n// Uses 3-stage progression:\n// Stage 1: 4x15+ (goal: 60 reps)\n// Stage 2: 4x12+ (goal: 45 reps)\n// Stage 3: 3x10+ (goal: 30 reps)\n// All sets are AMRAP. Advance to next stage if you miss the rep target. Return to Stage 1 with more weight after Stage 3.\nDBBenchPress_T3A: Bench Press, Dumbbell / 4x15+ 60% 90s / 4x12+ 60% 90s / 3x10+ 60% 90s / progress: custom(stage: 1, stage1weight: 0lb, increase: 5lb, savedSet: 1) {~\n if (setVariationIndex == 1) {\n if (completedReps[1] + completedReps[2] + completedReps[3] + completedReps[4] >= 60) {\n weights = completedWeights[4] + state.increase\n } else {\n state.stage = 2\n setVariationIndex = 2\n state.savedSet = 2\n weights = completedWeights[4]\n }\n } else if (setVariationIndex == 2) {\n if (completedReps[1] + completedReps[2] + completedReps[3] + completedReps[4] < 45) {\n state.stage = 3\n setVariationIndex = 3\n state.savedSet = 3\n weights = completedWeights[4]\n } else {\n weights = completedWeights[4] + state.increase\n }\n } else {\n weights = state.stage1weight + state.increase\n state.stage1weight = weights\n setVariationIndex = 1\n state.stage = 1\n state.savedSet = 1\n }\n~}\n\n// Uses 3-stage progression:\n// Stage 1: 4x15+ (goal: 60 reps)\n// Stage 2: 4x12+ (goal: 45 reps)\n// Stage 3: 3x10+ (goal: 30 reps)\n// All sets are AMRAP. Advance to next stage if you miss the rep target. Return to Stage 1 with more weight after Stage 3.\nSeatedRow_T3B: Seated Row, Leverage Machine / 4x15+ 60% 90s / 4x12+ 60% 90s / 3x10+ 60% 90s / progress: custom(stage: 1, stage1weight: 0lb, increase: 5lb, savedSet: 1) {~\n if (setVariationIndex == 1) {\n if (completedReps[1] + completedReps[2] + completedReps[3] + completedReps[4] >= 60) {\n weights = completedWeights[4] + state.increase\n } else {\n state.stage = 2\n setVariationIndex = 2\n state.savedSet = 2\n weights = completedWeights[4]\n }\n } else if (setVariationIndex == 2) {\n if (completedReps[1] + completedReps[2] + completedReps[3] + completedReps[4] < 45) {\n state.stage = 3\n setVariationIndex = 3\n state.savedSet = 3\n weights = completedWeights[4]\n } else {\n weights = completedWeights[4] + state.increase\n }\n } else {\n weights = state.stage1weight + state.increase\n state.stage1weight = weights\n setVariationIndex = 1\n state.stage = 1\n state.savedSet = 1\n }\n~}\n\n// Uses 3-stage progression:\n// Stage 1: 4x15+ (goal: 60 reps)\n// Stage 2: 4x12+ (goal: 45 reps)\n// Stage 3: 3x10+ (goal: 30 reps)\n// All sets are AMRAP. Advance to next stage if you miss the rep target. Return to Stage 1 with more weight after Stage 3.\nDBWalkingLunge: Lunge, Dumbbell / 4x15+ 60% 90s / 4x12+ 60% 90s / 3x10+ 60% 90s / progress: custom(stage: 1, stage1weight: 0lb, increase: 5lb, savedSet: 1) {~\n if (setVariationIndex == 1) {\n if (completedReps[1] + completedReps[2] + completedReps[3] + completedReps[4] >= 60) {\n weights = completedWeights[4] + state.increase\n } else {\n state.stage = 2\n setVariationIndex = 2\n state.savedSet = 2\n weights = completedWeights[4]\n }\n } else if (setVariationIndex == 2) {\n if (completedReps[1] + completedReps[2] + completedReps[3] + completedReps[4] < 45) {\n state.stage = 3\n setVariationIndex = 3\n state.savedSet = 3\n weights = completedWeights[4]\n } else {\n weights = completedWeights[4] + state.increase\n }\n } else {\n weights = state.stage1weight + state.increase\n state.stage1weight = weights\n setVariationIndex = 1\n state.stage = 1\n state.savedSet = 1\n }\n~}\n\n// Uses 3-stage progression:\n// Stage 1: 4x15+ (goal: 60 reps)\n// Stage 2: 4x12+ (goal: 45 reps)\n// Stage 3: 3x10+ (goal: 30 reps)\n// All sets are AMRAP. Advance to next stage if you miss the rep target. Return to Stage 1 with more weight after Stage 3.\nHammerCurl_T3D: Hammer Curl, Dumbbell / 4x15+ 60% 90s / 4x12+ 60% 90s / 3x10+ 60% 90s / progress: custom(stage: 1, stage1weight: 0lb, increase: 5lb, savedSet: 1) {~\n if (setVariationIndex == 1) {\n if (completedReps[1] + completedReps[2] + completedReps[3] + completedReps[4] >= 60) {\n weights = completedWeights[4] + state.increase\n } else {\n state.stage = 2\n setVariationIndex = 2\n state.savedSet = 2\n weights = completedWeights[4]\n }\n } else if (setVariationIndex == 2) {\n if (completedReps[1] + completedReps[2] + completedReps[3] + completedReps[4] < 45) {\n state.stage = 3\n setVariationIndex = 3\n state.savedSet = 3\n weights = completedWeights[4]\n } else {\n weights = completedWeights[4] + state.increase\n }\n } else {\n weights = state.stage1weight + state.increase\n state.stage1weight = weights\n setVariationIndex = 1\n state.stage = 1\n state.savedSet = 1\n }\n~}"}]}]},"exercises":[],"vtype":"program","days":[],"deletedDays":[],"url":"","isMultiweek":false,"name":"P-Zero Full Body - Superset T3's","weeks":[],"nextDay":1,"shortDescription":"","clonedAt":1754158318363,"description":"","id":"fhcfjtpx","tags":[],"deletedWeeks":[],"author":""},"version":"20251231182918","settings":{"timers":{"warmup":90,"workout":180,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}
