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 Description (Markdown)
Day Description (Markdown)
Week Stats
Total Sets: 118
Strength Sets: 59, 50%
Hypertrophy Sets: 59, 50%
Upper Sets: 71 (36s , 35h ) , 4d
Lower Sets: 41 (20s , 21h ) , 2d
Core Sets: 6 (3s , 3h ) , 2d
Push Sets: 37 (25s , 12h ) , 2d
Pull Sets: 34 (11s , 23h ) , 4d
Legs Sets: 41 (20s , 21h ) , 2d
Shoulders: 32↓ (16s , 16h ) , 3d
Triceps: 23↓ (15s , 8h ) , 2d
Back: 31↓ (8s , 24h ) , 4d
Abs: 6↑ (3s , 3h ) , 2d
Glutes: 23↓ (14s , 9h ) , 2d
Hamstrings: 19↓ (12s , 8h ) , 2d
Quadriceps: 27↓ (17s , 11h ) , 2d
Chest: 28↓ (15s , 13h ) , 3d
Biceps: 19↓ (8s , 11h ) , 4d
Calves: 18↓ (9s , 9h ) , 2d
Forearms: 15↓ (6s , 9h ) , 4d
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{"exportedProgram":{"customExercises":{},"program":{"deletedExercises":[],"planner":{"name":"Temp","vtype":"planner","weeks":[{"name":"Week 1 - 5s Week","description":"5s Week - 5/5/5+ @ 65/75/85 %TM","days":[{"name":"Day 1 - Bench Press","description":"--- UNIVERSAL LOGIC TEMPLATES ---\nThis program is based on a Training Max (TM), which is 90% of your 1 Rep Max (1RM).\nAll percentages have been converted to be based on your 1RM for Liftoscript compatibility.","exerciseText":"// --- Progression & Lift Templates ---\nmain_prog / used: none / 0x1 0lb / warmup: 1x8 30%, 1x5 50% / progress: custom(increment: 10lb) {~\n // Increase 1RM at the end of the 5-week cycle\n if (week == 5 && dayInWeek == 4) {\n rm1 += state.increment\n }\n~}\n\n\n\n// Accessory Drop Sets\nacc_drop_3x8-12+2[1-6] / used: none / 3x8-12+ @8+ 90s, 2x1+ 10s / warmup: 1x8 30%, 1x5 50% / update: custom() {~\n if (setIndex >= 3) {\n weights = weights[setIndex] * 0.75\n }\n~} / progress: dp(5lb, 8, 12)\n\n// Accessory MyoReps\nacc_myo_1x10-12[1-6] / used: none / 1x10-12+ @9+ 90s, 3x3-5+ 20s / warmup: 1x10 35% / progress: sum(27, 2.5lb)\n\n// Accessory Reps\nacc_3x6-8[1-6] / used: none / 3x6-8+ / @8+ 90s / warmup: 1x8 30%, 1x5 50% / progress: dp(5lb, 6, 8)\nacc_3x8-10[1-6] / used: none / 3x8-10+ / @8+ 90s / warmup: 1x8 30%, 1x5 50% / progress: dp(5lb, 8, 10)\nacc_3x8-12[1-6] / used: none / 3x8-12+ / @8+ 90s / warmup: 1x8 30%, 1x5 50% / progress: dp(5lb, 8, 12)\nacc_3x10-15[1-6] / used: none / 3x10-15+ / @7+ 90s / warmup: 1x8 30%, 1x5 50% / progress: dp(2.5lb, 10, 15)\nacc_3x15-20[1-6] / used: none / 3x15-20+ / @7+ 90s / warmup: 1x10 35% / progress: dp(2.5lb, 15, 20)\nacc_4x6-8[1-6] / used: none / 4x6-8+ / @8+ 90s / warmup: 1x8 35% / progress: dp(5lb, 6, 8)\nacc_4x8-12[1-6] / used: none / 4x8-12+ / @8+ 90s / warmup: 1x8 35% / progress: dp(5lb, 8, 12)\nacc_4x10-15[1-6] / used: none / 4x10-15+ / @7+ 90s / warmup: 1x10 35% / progress: dp(2.5lb, 10, 15)\nacc_4x12-15[1-6] / used: none / 4x12-15+ / @7+ 90s / warmup: 1x10 35% / progress: dp(2.5lb, 12, 15)\nacc_to_failure[1-6] / used: none / 3x1+ / 90s / warmup: none\n\n// week 1 - 5s Week. 5/5/5+ @ 65/75/85 %TM\nmain_lift / used: none / 1x5 59%, 1x5 68%, 1x5 77% / 120s / warmup: 1x8 30%, 1x5 45%\nfsl / used: none / 5x5+ / 59% 90s / warmup: none\n\nmain: Bench Press[1,1-6] / ...main_lift / progress: custom(increment: 5lb) { ...main_prog }\nsupplemental: Bench Press[2,1-6] / ...fsl\nIncline Chest Press, Leverage Machine[3,1-5] / ...acc_3x6-8\nBent Over Row[4,1-5] / ...acc_3x6-8\nPullover[5,1-5] / ...acc_drop_3x8-12+2 / 3x8-13+ @8+ 90s, 2x2+ 10s / progress: dp(2.5lb, 8, 12)\nTriceps Dip, Leverage Machine[6,1-5] / ...acc_3x8-12 / 3x8-8+ / 180lb\nBicep Curl, Barbell[7,1-5] / ...acc_myo_1x10-12 / progress: dp(2.5lb, 10, 12)\nTriceps Extension[8,1-5] / ...acc_myo_1x10-12 / 1x10-13+ @9+ 90s, 3x3-6+ 20s / progress: dp(2.5lb, 10, 12)","id":"dkzgwxsh"},{"name":"Day 2: Deadlift","exerciseText":"main: Trap Bar Deadlift[1,1-6] / ...main_lift / progress: custom() { ...main_prog }\nsupplemental: Trap Bar Deadlift[2,1-6] / ...fsl\nSeated Wide Grip Row[3,1-5] / ...acc_4x8-12\n// Complete all reps for one leg before switching\nBulgarian Split Squat[4,1-5] / ...acc_3x8-12\nBicep Curl[5,1-5] / ...acc_myo_1x10-12 / progress: sum(27, 5lb)\nLeg Extension[6,1-5] / ...acc_drop_3x8-12+2\nStanding Calf Raise, Leverage Machine[7,1-5] / ...acc_3x15-20 / progress: dp(5lb, 15, 20)\nHanging Leg Raise[8,1-6] / ...acc_to_failure","id":"mivzgymz"},{"name":"Day 3: Overhead Press","exerciseText":"main: Overhead Press[1,1-6] / ...main_lift / progress: custom(increment: 5lb) { ...main_prog }\nsupplemental: Overhead Press[2,1-6] / ...fsl\nLat Pulldown[3,1-5] / ...acc_4x8-12\nChest Fly, Cable[4,1-5] / ...acc_3x10-15\nLateral Raise[5,1-5] / ...acc_myo_1x10-12\nShrug[6,1-5] / ...acc_3x8-12\nTriceps Pushdown[7,1-5] / ...acc_myo_1x10-12 / progress: sum(27, 5lb)\nStanding Row Rear Delt With Rope[8,1-5] / ...acc_3x10-15 / 3x10-10+","id":"dgnihpzz"},{"name":"Day 4: Squat","exerciseText":"main: Squat[1,1-6] / ...main_lift / progress: custom() { ...main_prog }\nsupplemental: Squat[2,1-6] / ...fsl\nHip Thrust[3,1-6] / ...acc_3x8-10\nRomanian Deadlift[4,1-5] / ...acc_3x8-10\nHammer Curl[5,1-5] / ...acc_myo_1x10-12 / 1x10-12+ 35lb @9+ 90s, 3x3-5+ 5lb 20s / progress: sum(27, 5lb)\nSeated Leg Curl[6,1-5] / ...acc_drop_3x8-12+2\nStanding Calf Raise, Leverage Machine[7,1-5] / ...acc_3x15-20\nCable Twist[8,1-5] / ...acc_3x10-15","id":"uprzuegz"}],"id":"kwqoifnt"},{"name":"Week 2 - 3s Week","description":"- 3s week - 3/3/3+ @ 70/80/90 %TM","days":[{"name":"Day 1","exerciseText":"main_lift / used: none / 1x3 63%, 1x3 72%, 1x3+ 81% / 180s\nfsl / used: none / 5x5+ / 63% 90s","id":"sckajolc"},{"name":"Day 2","exerciseText":"","id":"rkntzzhf"},{"name":"Day 3","exerciseText":"","id":"fgqyixag"},{"name":"Day 4","exerciseText":"","id":"jpnzpwgj"}],"id":"kkhvvvor"},{"name":"Week 3 - 1s Week","description":"- 1s Week 5/3/1+ @ 75/85/95 %TM","days":[{"name":"Day 1","exerciseText":"main_lift / used: none / 1x5 68%, 1x3 77%, 1x1+ 86% / 180s\nfsl / used: none / 5x5+ / 68% 90s","id":"loghwzhu"},{"name":"Day 2","exerciseText":"","id":"qugdkfod"},{"name":"Day 3","exerciseText":"","id":"kcqwjxec"},{"name":"Day 4","exerciseText":"","id":"dnulsifm"}],"id":"rwlxnmrf"},{"name":"Week 4 - Anchor Week","description":"Anchor Week - Repeat of Week 2","days":[{"name":"Day 1","exerciseText":"main_lift / used: none / 1x3 63%, 1x3 72%, 1x3+ 81% / 180s\nfsl / used: none / 5x5+ / 63% 90s","id":"yztahcjm"},{"name":"Day 2","exerciseText":"","id":"dlptrkqi"},{"name":"Day 3","exerciseText":"","id":"mhqgynyb"},{"name":"Day 4","exerciseText":"","id":"wrtlcpkz"}],"id":"jgbffxlu"},{"name":"Week 5 - Deload","description":"Deload Week - 5/5/5 @ 40/50/60","days":[{"name":"Day 1","exerciseText":"main_lift / used: none / 1x5 36%, 1x5 45%, 1x5 54% / 90s\nfsl / used: none / 3x5 / 36% 60s\nacc_deload_3x8-10 / used: none / 3x8-10+ / @6+ 60s / warmup: 1x10 0lb / progress: none\n\nIncline Chest Press, Leverage Machine[3] / ...acc_deload_3x8-10 / progress: none\nBent Over Row[4] / ...acc_deload_3x8-10 / progress: none\nPullover[5] / ...acc_deload_3x8-10 / 3x8-11+\nTriceps Dip, Leverage Machine[6] / ...acc_deload_3x8-10 / 3x8-8+ / 167.5lb / progress: none\nBicep Curl, Barbell[7] / ...acc_deload_3x8-10\nTriceps Extension[8] / ...acc_deload_3x8-10 / 3x8-11+","id":"xbkyylrz"},{"name":"Day 2","exerciseText":"Seated Wide Grip Row[3] / ...acc_deload_3x8-10 / progress: none\n// Complete all reps for one leg before switching\nBulgarian Split Squat[4] / ...acc_deload_3x8-10 / progress: none\nBicep Curl[5] / ...acc_deload_3x8-10\nLeg Extension[6] / ...acc_deload_3x8-10 / progress: none\nStanding Calf Raise, Leverage Machine[7] / ...acc_deload_3x8-10","id":"zejqoptk"},{"name":"Day 3","exerciseText":"Lat Pulldown[3] / ...acc_deload_3x8-10 / progress: none\nChest Fly, Cable[4] / ...acc_deload_3x8-10 / progress: none\nLateral Raise[5] / ...acc_deload_3x8-10 / progress: none\nShrug[6] / ...acc_deload_3x8-10 / progress: none\nTriceps Pushdown[7] / ...acc_deload_3x8-10\nStanding Row Rear Delt With Rope[8] / ...acc_deload_3x8-10 / progress: none","id":"dfiqedke"},{"name":"Day 4","exerciseText":"Romanian Deadlift[4] / ...acc_deload_3x8-10 / progress: none\nHammer Curl[5] / ...acc_deload_3x8-10\nSeated Leg Curl[6] / ...acc_deload_3x8-10 / progress: none\nStanding Calf Raise, Leverage Machine[7] / ...acc_deload_3x8-10\nCable Twist[8] / ...acc_deload_3x8-10 / progress: none","id":"eibahvpd"}],"id":"gftsstxm"}]},"exercises":[],"vtype":"program","days":[],"deletedDays":[],"url":"","isMultiweek":false,"name":"My 531 Mesocycle","weeks":[],"nextDay":6,"shortDescription":"","clonedAt":1756093227022,"description":"","id":"xhshesvz","tags":[],"deletedWeeks":[],"author":""},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":90,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}
