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. Day Description (Markdown)
Day Description (Markdown)
Day Description (Markdown)
Day Description (Markdown)
Week Stats
Total Sets: 111
Strength Sets: 10, 9%
Hypertrophy Sets: 101, 91%
Upper Sets: 51 (5s , 46h ) , 3d
Lower Sets: 36 (36h ) , 1d
Core Sets: 2 (2h ) , 2d
Push Sets: 30 (5s , 25h ) , 3d
Pull Sets: 21 (21h ) , 3d
Legs Sets: 36 (36h ) , 1d
Shoulders: 34↓ (3s , 31h ) , 4d
Triceps: 15↓ (5s , 10h ) , 3d
Back: 29↓ (3s , 26h ) , 4d
Abs: 2↑ (2h ) , 2d
Glutes: 12 (12h ) , 2d
Hamstrings: 17↓ (17h ) , 2d
Quadriceps: 20↓ (20h ) , 2d
Chest: 29↓ (3s , 26h ) , 4d
Biceps: 11 (11h ) , 3d
Calves: 21↓ (21h ) , 1d
Forearms: 8↑ (8h ) , 3d
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1x10 / 0lb\nShoulder Press / 1x12, 1x10, 1x8\nLateral Raise, Cable / 1x20, 1x15, 1x12, 1x10 / 0lb\nFront Raise, Cable / 3x5 / 0lb\nShrug, Barbell / 5x5 / 0lb\nAb Wheel / 1x100 / 0lb","description":"Shoulders & Abs","id":"mengfvgp"}],"description":"Phase 3","id":"gmcqyovb"},{"name":"week 9-12","days":[{"name":"Monday","exerciseText":"Bench Press, Dumbbell / 4x12 / 0lb\nIncline Bench Press, Dumbbell / 4x12 / 0lb\nIncline Chest Fly / 4x15 / 0lb\n\n\nBench Press / 4x12\nCable Crossover / 4x15\nChest Fly / 4x12\n\n\nWide Grip Pull ups / 4x15\nPullover / 4x15\nSeated Row / 4x15\n\n\nLat Pulldown / 4x15\nt-bar row / 4x15\nstiff arm cable crossover / 4x15","description":"every 3 exercises is a triset","id":"klalrwcx"},{"name":"Tuesday","exerciseText":"Squat / 3x15\nLeg Press / 3x15\nLeg Extension / 3x15\nStiff Leg Deadlift / 3x15\nSeated Leg Curl / 3x15\nwalking lunge / 1x0 (10min)","description":"every 3 exercises is a triset","id":"hyvssqnj"},{"name":"Wednesday","exerciseText":"Preacher 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Curl, EZ Bar / 5x12\ntricep extension, rope / 5x20\nforearm curl, dumbbell / 3x20\nAb Wheel / 1x100","description":"Arms 1(superset first 6)","id":"jfyoaexx"},{"name":"Day 3","exerciseText":"Squat / 12x12\nLeg Extension / 10x12\nSeated Leg Curl / 10x10\nSeated Calf Raise / 5x12\nStanding Calf Raise, Barbell / 5x12\nCable Crunch / 1x100","description":"Legs","id":"pdyffjoa"},{"name":"Thursday","exerciseText":"Pull Up / 5x15\nBench Press, Barbell 3 count down and up / 5x12\nChin Up / 5x12\nIncline Bench Press, Barbell 3 count down and up / 5x12\nIncline Chest Fly / 4x15\nChest Dip / 4x12\nCable Crossover / 4x15\nweighted crunch / 1x100","description":"Chest and Back(superset first 4, then a triset)","id":"kbktcfal"},{"name":"Friday","exerciseText":"Bicep Curl, Barbell / 5x15\nBench Dip / 5x12\nincline dumbbell curl, 8reps, 5 count twist, 4 reps / 5x12\nBench Dip2, Bodyweight / 5x30\nPreacher Curl / 5x20\ntricep extension, rope / 5x20\nforearm curl, barbell / 3x20\nAb Wheel / 1x100","description":"Arms(superset first 6 exercises)","id":"tskbfvrj"},{"name":"Saturday","exerciseText":"Squat / 12x12\nLeg Extension / 10x12\nLeg Curl / 10x10\nSeated Calf Raise / 5x12\nCalf Press on Leg Press / 5x12\nCable Crunch / 1x100","description":"Legs","id":"jbywgezt"}],"id":"evavmqxt"},{"name":"week 14,16","days":[{"name":"Monday Chest & Back workout 2(supersets first 6)","exerciseText":"Bench Press, Dumbbell / 5x12\nt-bar row / 5x12\nIncline Bench Press, Dumbbell / 5x12\nChin Up / 5x12\nPullover / 5x12\nCable Crossover / 5x12\nCable Crunch / 1x100","id":"hmwhsnco"},{"name":"Tuesday","exerciseText":"tricep extension, rope / 5x20\ntricep band pressdown / 5x20\nBicep Curl, Barbell / 5x15\nPreacher Curl, EZ Bar / 5x15\nSkullcrusher, Dumbbell / 5x20\nBench Dip / 5x20-30\nincline dumbbell curl, 8reps, 5 count twist, 4 reps / 5x12\nweighted crunch / 1x100","description":"Arms(gauntlet. Do all exercises as a superset except ab)","id":"qccyiani"},{"name":"Wednesday","exerciseText":"deep squat / 8x8\nLeg Press / 4x20\nLeg Extension / 4x15\nSeated Leg Curl / 4x15\nSeated Calf Raise / 5x15\nCalf Press on Leg Press / 5x15\nAb Wheel / 1x100","description":"Legs(superset curl,ext and calf exercises)","id":"xlbxmmwh"},{"name":"Thursday","exerciseText":"Bench Press, Dumbbell / 5x12\nt-bar row / 5x12\nIncline Bench Press, Dumbbell / 5x12\nweighted chin up / 5x12\nPullover / 5x12\nCable Crossover / 5x20\nCable Crunch / 1x100","description":"Chest and Back(superset first 6 exercicses)","id":"oslkzksg"},{"name":"Friday","exerciseText":"tricep extension, rope / 5x20\ntricep band pressdown / 5x20\nBicep Curl / 5x15\nPreacher Curl, EZ Bar / 5x15\nSkullcrusher, Dumbbell / 5x20\nBench Dip / 5x20-30\nincline dumbbell curl, 8reps, 5 count twist, 4 reps / 5x12\nweighted crunch / 1x100","description":"Arms(gauntlet, do all exercises as a superset","id":"vfsudqrl"},{"name":"Saturday","exerciseText":"deep squat / 8x8\nLeg Press / 4x20\nLeg Extension / 4x15\nSeated Leg Curl / 4x15\nSeated Calf Raise / 5x15\nCalf Press on Leg Press / 5x15\nAb Wheel / 1x100","description":"Legs(superset ext,curls and both calf exercises)","id":"gdaddtbq"}],"id":"zyoqwejm"},{"name":"week 17-20","days":[{"name":"Monday","exerciseText":"Incline Bench Press / 5x5\nIncline Bench press1 28 / 1x28\nBench Press / 5x5\nBench press 28 / 1x28\nIncline Chest Fly / 5x5\nincline chest fly 28 / 1x28\nPush Up / 1x100\nincline skull crusher, ez bar / 5x15\nBench Dip / 5x20\nbarbell rollouts / 1x25\nCable Crunch / 1x25\nweighted crunch / 1x25","description":"Chest,Triceps,& Abs","id":"wkmzqrsb"},{"name":"Tuesday","exerciseText":"Bent Over Row / 5x5\nBent over row 28 / 1x28\nweighted wide grip pull up / 5x8\nLat Pulldown / 5x8\nSeated Row / 5x5\nseated row 28 / 1x28\nBicep Curl, Barbell / 5x5\nbicep curl 28 / 1x28\nForehead curl / 5x5\nbarbell curl 2 28 / 1x28\nhanging knee raise / 5x15\nToes To Bar / 5x15","description":"Back, Biceps,& Abs","id":"ozwbuwxu"},{"name":"Wednesday","exerciseText":"Squat / 5x5\nSissy Squat / 1x28\nDeadlift / 5x5\nBack Extension, Bodyweight / 1x28\nLeg Extension / 5x8\nleg extension 28 / 1x28\nSeated Leg Curl / 5x8\nseated leg curl 28 / 1x28\nStanding Calf Raise / 1x30, 1x20, 1x10, 1x5 / 0lb\nDecline sit up / 4x25-50\nhanging knee raise / 3x25-50\nCable Crunch / 4x12\ntwist / 3x50","description":"Legs","id":"gudlbpdj"},{"name":"Thursday","exerciseText":"Shoulder Press, Smith Machine / 5x5\nshoulder press 28 / 1x28\nShrug, Barbell / 5x5\nshrug 28 / 1x28\nReverse Fly / 5x8-12\nReverse fly 28 / 1x28\nLateral Raise / 5x5\nlater raise 28 / 1x28\nFront Raise / 5x5\nfront raise 28 / 1x28\nfull lateral raise / 1x100\nweighted crunch / 4x25","description":"Shoulders","id":"izjaldmz"},{"name":"Friday","exerciseText":"jump rope 2 min / 1x0\ndouble unders / 1x50\njump rope2 2 min / 1x0\ndouble unders2 / 1x50\njump rope3 2 min / 1x0\ndouble unders3 / 1x50\njump rope4 2 min / 1x0\ndouble unders4 / 1x50\nDecline sit up / 4x25-50\nhanging knee raise / 3x25-50\nCable Crunch / 4x12\ntwist / 3x50","description":"Cardio & Abs","id":"imjnfrpx"}],"id":"vmkkeajv"},{"name":"week 5,7","days":[{"name":"Friday","exerciseText":"Shoulder Press, Smith Machine / 1x15, 1x12, 1x10 / 0lb","id":"jsqlonnx"}],"id":"blcvieah"}]},"exercises":[],"vtype":"program","days":[],"deletedDays":[],"url":"","isMultiweek":false,"name":"Get Swole","weeks":[],"nextDay":5,"shortDescription":"","clonedAt":1759405694682,"description":"","id":"iugtxkay","tags":[],"deletedWeeks":[],"author":""},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":120,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}
