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: 66
Strength Sets: 0, 0%
Hypertrophy Sets: 66, 100%
Upper Sets: 38 (38h ) , 3d
Lower Sets: 24 (24h ) , 2d
Core Sets: 4 (4h ) , 2d
Push Sets: 17 (17h ) , 2d
Pull Sets: 21 (21h ) , 2d
Legs Sets: 24 (24h ) , 2d
Shoulders: 17↓ (17h ) , 3d
Triceps: 8↑ (8h ) , 2d
Back: 18↓ (18h ) , 4d
Abs: 4↑ (4h ) , 2d
Glutes: 10 (10h ) , 3d
Hamstrings: 9↑ (9h ) , 3d
Quadriceps: 14↓ (14h ) , 3d
Chest: 14↓ (14h ) , 3d
Biceps: 11 (11h ) , 3d
Calves: 9↑ (9h ) , 2d
Forearms: 8↑ (8h ) , 2d
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{"exportedProgram":{"customExercises":{"udyurspv":{"vtype":"custom_exercise","id":"udyurspv","name":"Hip Abduction","isDeleted":false,"types":["legs","lower"],"meta":{"targetMuscles":["Gluteus Medius","Tensor Fasciae Latae"],"synergistMuscles":["Gluteus Maximus","Sartorius"],"bodyParts":[],"sortedEquipment":[]}}},"program":{"vtype":"program","id":"bgvejaib","name":"Jeff Nippard U/L PPL 5x/Week (8 Weeks)","url":"","author":"","shortDescription":"","description":"","nextDay":1,"weeks":[],"isMultiweek":false,"days":[{"id":"anmkqfou","name":"Day 1","exercises":[]}],"exercises":[],"tags":[],"deletedDays":[],"deletedWeeks":[],"deletedExercises":[],"clonedAt":1767570803430,"planner":{"vtype":"planner","name":"Jeff Nippard U/L PPL 5x/Week (8 Weeks)","weeks":[{"name":"Week 1","days":[{"name":"Upper (Strength Focus)","exerciseText":"Incline Bench Press / 2x6-8 @7 / warmup: 1x6 50%, 1x4 70% / progress: dp(5lb, 6, 8)\nCable Crossover / 2x8-10 @8 / 90s / warmup: 1x6 60% / progress: dp(5lb, 8, 10)\nPull Up / 2x8-10 @7 / 120s / warmup: 1x6 60% / progress: dp(5lb, 8, 10)\nLateral Raise / 2x8-10 @9 / 90s / warmup: 1x6 60% / progress: dp(2.5lb, 8, 10)\nBent Over Row / 2x6-8 @8 / 120s / warmup: 1x6 60% / progress: dp(5lb, 6, 8)\nTriceps Extension, Cable / 2x8-10 @9 / 90s / warmup: 1x6 60% / progress: dp(2.5lb, 8, 10)\nBicep Curl, Cable / 2x8-10 @8 / 90s / warmup: 1x6 60% / progress: dp(2.5lb, 8, 10)"},{"name":"Lower (Strength Focus)","exerciseText":"Lying Leg Curl / 2x8-10 @8 / 90s / warmup: 1x6 50%, 1x4 70% / progress: dp(5lb, 8, 10)\nSquat, Smith Machine / 2x6-8 @7 / 180s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85% / progress: dp(10lb, 6, 8)\nRomanian Deadlift, Barbell / 2x6-8 @7 / 120s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85% / progress: dp(10lb, 6, 8)\nLeg Extension / 2x8-10 @8 / 90s / warmup: 1x6 60% / progress: dp(5lb, 8, 10)\nStanding Calf Raise / 2x6-8 @8 / 90s / warmup: 1x6 60% / progress: dp(5lb, 6, 8)\nCable Crunch / 2x8-10 @8 / 90s / warmup: 1x6 60% / progress: dp(5lb, 8, 10)"},{"name":"Pull (Hypertrophy Focus)","exerciseText":"Lat Pulldown / 2x8-10 @7 / 120s / warmup: 1x6 50%, 1x4 70% / progress: dp(5lb, 8, 10)\nSeated Row, Leverage Machine / 2x8-10 @7 / 120s / warmup: 1x6 50%, 1x4 70% / progress: dp(5lb, 8, 10)\nSeated Row / 2x10-12 @8 / 120s / warmup: 1x6 60% / progress: dp(5lb, 10, 12)\nReverse Fly, Cable / 2x10-12 @8 / 90s / warmup: 1x6 60% / progress: dp(2.5lb, 10, 12)\nShrug, Leverage Machine / 2x10-12 @9 / 90s / warmup: 1x6 50%, 1x4 70% / progress: dp(5lb, 10, 12)\nBicep Curl, Cable / 2x10-12 @8 / 90s / warmup: 1x6 60%\nPreacher Curl, Leverage Machine / 1x12-15 @8 / 90s / warmup: 1x6 60% / progress: dp(2.5lb, 12, 15)"},{"name":"Push (Hypertrophy Focus)","exerciseText":"Bench Press / 2x8-10 @7 / 180s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85% / progress: dp(5lb, 8, 10)\nShoulder Press, Leverage Machine / 2x8-10 @7 / 120s / warmup: 1x6 50%, 1x4 70% / progress: dp(5lb, 8, 10)\nChest Fly / 2x10-12 @9 / 90s / warmup: 1x6 60% / progress: dp(5lb, 10, 12)\nLateral Raise / 2x10-12 @9 / 90s / warmup: 1x6 60%\nTriceps Extension, Cable / 2x10-12 @9 / 90s / warmup: 1x6 60%\nCable Kickback / 1x12-15 @9 / 90s / warmup: 1x6 60% / progress: dp(2.5lb, 12, 15)\nHanging Leg Raise / 2x10-20 @9 / 90s / warmup: 1x6 60% / progress: dp(0lb, 10, 20)"},{"name":"Legs (Hypertrophy Focus)","exerciseText":"Leg Press / 2x8-10 @8 / 120s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85% / progress: dp(10lb, 8, 10)\nSeated Leg Curl / 2x10-12 @9 / 90s / warmup: 1x6 60% / progress: dp(5lb, 10, 12)\nBulgarian Split Squat / 2x8-10 @8 / 120s / warmup: 1x6 50%, 1x4 70% / progress: dp(5lb, 8, 10)\nLeg Extension / 2x10-12 @9 / 90s / warmup: 1x6 60%\nHip Abductor / 2x10-12 @9 / 90s / warmup: 1x6 60% / progress: dp(5lb, 10, 12)\nHip Abduction / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nStanding Calf Raise / 2x10-12 @9 / 90s / warmup: 1x6 60%"}]},{"name":"Week 2","days":[{"name":"Upper (Strength Focus)","exerciseText":"Incline Bench Press / 2x6-8, 1x6-8+ @10 / warmup: 1x6 50%, 1x4 70%\nCable Crossover / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nPull Up / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 60%\nLateral Raise / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nBent Over Row / 2x6-8+ @10 / 120s / warmup: 1x6 60%\nTriceps Extension, Cable / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nBicep Curl, Cable / 2x8-10+ @10 / 90s / warmup: 1x6 60%"},{"name":"Lower (Strength Focus)","exerciseText":"Lying Leg Curl / 2x8-10+ @10 / 90s / warmup: 1x6 50%, 1x4 70%\nSquat, Smith Machine / 2x6-8, 1x6-8+ @10 / 180s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nRomanian Deadlift, Barbell / 2x6-8, 1x6-8+ @10 / 120s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nLeg Extension / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nStanding Calf Raise / 2x6-8+ @10 / 90s / warmup: 1x6 60%\nCable Crunch / 2x8-10+ @10 / 90s / warmup: 1x6 60%"},{"name":"Pull (Hypertrophy Focus)","exerciseText":"Lat Pulldown / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nSeated Row, Leverage Machine / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nSeated Row / 2x10-12+ @10 / 120s / warmup: 1x6 60%\nReverse Fly, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nShrug, Leverage Machine / 2x10-12+ @10 / 90s / warmup: 1x6 50%, 1x4 70%\nBicep Curl, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nPreacher Curl, Leverage Machine / 1x12-15+ @10 / 90s / warmup: 1x6 60%"},{"name":"Push (Hypertrophy Focus)","exerciseText":"Bench Press / 2x8-10, 1x8-10+ @10 / 180s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nShoulder Press, Leverage Machine / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nChest Fly / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nLateral Raise / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nTriceps Extension, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nCable Kickback / 1x12-15+ @10 / 90s / warmup: 1x6 60%\nHanging Leg Raise / 2x10-20+ @10 / 90s / warmup: 1x6 60%"},{"name":"Legs (Hypertrophy Focus)","exerciseText":"Leg Press / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nSeated Leg Curl / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nBulgarian Split Squat / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nLeg Extension / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nHip Abductor / 2x10-12+ @10 / 90s / warmup: 1x6 60%\n\nStanding Calf Raise / 2x10-12+ @10 / 90s / warmup: 1x6 60%"}]},{"name":"Week 3","days":[{"name":"Upper (Strength Focus)","exerciseText":"Incline Bench Press / 2x6-8, 1x6-8+ @10 / warmup: 1x6 50%, 1x4 70%\nCable Crossover / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nPull Up / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 60%\nLateral Raise / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nBent Over Row / 2x6-8+ @10 / 120s / warmup: 1x6 60%\nTriceps Extension, Cable / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nBicep Curl, Cable / 2x8-10+ @10 / 90s / warmup: 1x6 60%"},{"name":"Lower (Strength Focus)","exerciseText":"Lying Leg Curl / 2x8-10+ @10 / 90s / warmup: 1x6 50%, 1x4 70%\nSquat, Smith Machine / 2x6-8, 1x6-8+ @10 / 180s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nRomanian Deadlift, Barbell / 2x6-8, 1x6-8+ @10 / 120s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nLeg Extension / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nStanding Calf Raise / 2x6-8+ @10 / 90s / warmup: 1x6 60%\nCable Crunch / 2x8-10+ @10 / 90s / warmup: 1x6 60%"},{"name":"Pull (Hypertrophy Focus)","exerciseText":"Lat Pulldown / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nSeated Row, Leverage Machine / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nSeated Row / 2x10-12+ @10 / 120s / warmup: 1x6 60%\nReverse Fly, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nShrug, Leverage Machine / 2x10-12+ @10 / 90s / warmup: 1x6 50%, 1x4 70%\nBicep Curl, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nPreacher Curl, Leverage Machine / 1x12-15+ @10 / 90s / warmup: 1x6 60%"},{"name":"Push (Hypertrophy Focus)","exerciseText":"Bench Press / 2x8-10, 1x8-10+ @10 / 180s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nShoulder Press, Leverage Machine / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nChest Fly / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nLateral Raise / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nTriceps Extension, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nCable Kickback / 1x12-15+ @10 / 90s / warmup: 1x6 60%\nHanging Leg Raise / 2x10-20+ @10 / 90s / warmup: 1x6 60%"},{"name":"Legs (Hypertrophy Focus)","exerciseText":"Leg Press / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nSeated Leg Curl / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nBulgarian Split Squat / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nLeg Extension / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nHip Abductor / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nHip Abduction / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nStanding Calf Raise / 2x10-12+ @10 / 90s / warmup: 1x6 60%"}]},{"name":"Week 4","days":[{"name":"Upper (Strength Focus)","exerciseText":"Incline Bench Press / 2x6-8, 1x6-8+ @10 / warmup: 1x6 50%, 1x4 70%\nCable Crossover / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nPull Up / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 60%\nLateral Raise / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nBent Over Row / 2x6-8+ @10 / 120s / warmup: 1x6 60%\nTriceps Extension, Cable / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nBicep Curl, Cable / 2x8-10+ @10 / 90s / warmup: 1x6 60%"},{"name":"Lower (Strength Focus)","exerciseText":"Lying Leg Curl / 2x8-10+ @10 / 90s / warmup: 1x6 50%, 1x4 70%\nSquat, Smith Machine / 2x6-8, 1x6-8+ @10 / 180s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nRomanian Deadlift, Barbell / 2x6-8, 1x6-8+ @10 / 120s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nLeg Extension / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nStanding Calf Raise / 2x6-8+ @10 / 90s / warmup: 1x6 60%\nCable Crunch / 2x8-10+ @10 / 90s / warmup: 1x6 60%"},{"name":"Pull (Hypertrophy Focus)","exerciseText":"Lat Pulldown / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nSeated Row, Leverage Machine / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nSeated Row / 2x10-12+ @10 / 120s / warmup: 1x6 60%\nReverse Fly, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nShrug, Leverage Machine / 2x10-12+ @10 / 90s / warmup: 1x6 50%, 1x4 70%\nBicep Curl, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nPreacher Curl, Leverage Machine / 1x12-15+ @10 / 90s / warmup: 1x6 60%"},{"name":"Push (Hypertrophy Focus)","exerciseText":"Bench Press / 2x8-10, 1x8-10+ @10 / 180s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nShoulder Press, Leverage Machine / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nChest Fly / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nLateral Raise / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nTriceps Extension, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nCable Kickback / 1x12-15+ @10 / 90s / warmup: 1x6 60%\nHanging Leg Raise / 2x10-20+ @10 / 90s / warmup: 1x6 60%"},{"name":"Legs (Hypertrophy Focus)","exerciseText":"Leg Press / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nSeated Leg Curl / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nBulgarian Split Squat / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nLeg Extension / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nHip Abductor / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nHip Abduction / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nStanding Calf Raise / 2x10-12+ @10 / 90s / warmup: 1x6 60%"}]},{"name":"Week 5","days":[{"name":"Upper (Strength Focus)","exerciseText":"Incline Bench Press / 2x6-8, 1x6-8+ @10 / warmup: 1x6 50%, 1x4 70%\nCable Crossover / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nPull Up / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 60%\nLateral Raise / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nBent Over Row / 2x6-8+ @10 / 120s / warmup: 1x6 60%\nTriceps Extension, Cable / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nBicep Curl, Cable / 2x8-10+ @10 / 90s / warmup: 1x6 60%"},{"name":"Lower (Strength Focus)","exerciseText":"Lying Leg Curl / 2x8-10+ @10 / 90s / warmup: 1x6 50%, 1x4 70%\nSquat, Smith Machine / 2x6-8, 1x6-8+ @10 / 180s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nRomanian Deadlift, Barbell / 2x6-8, 1x6-8+ @10 / 120s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nLeg Extension / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nStanding Calf Raise / 2x6-8+ @10 / 90s / warmup: 1x6 60%\nCable Crunch / 2x8-10+ @10 / 90s / warmup: 1x6 60%"},{"name":"Pull (Hypertrophy Focus)","exerciseText":"Lat Pulldown / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nSeated Row, Leverage Machine / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nSeated Row / 2x10-12+ @10 / 120s / warmup: 1x6 60%\nReverse Fly, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nShrug, Leverage Machine / 2x10-12+ @10 / 90s / warmup: 1x6 50%, 1x4 70%\nBicep Curl, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nPreacher Curl, Leverage Machine / 1x12-15+ @10 / 90s / warmup: 1x6 60%"},{"name":"Push (Hypertrophy Focus)","exerciseText":"Bench Press / 2x8-10, 1x8-10+ @10 / 180s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nShoulder Press, Leverage Machine / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nChest Fly / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nLateral Raise / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nTriceps Extension, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nCable Kickback / 1x12-15+ @10 / 90s / warmup: 1x6 60%\nHanging Leg Raise / 2x10-20+ @10 / 90s / warmup: 1x6 60%"},{"name":"Legs (Hypertrophy Focus)","exerciseText":"Leg Press / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nSeated Leg Curl / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nBulgarian Split Squat / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nLeg Extension / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nHip Abductor / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nHip Abduction / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nStanding Calf Raise / 2x10-12+ @10 / 90s / warmup: 1x6 60%"}]},{"name":"Week 6","days":[{"name":"Upper (Strength Focus)","exerciseText":"Incline Bench Press / 2x6-8, 1x6-8+ @10 / warmup: 1x6 50%, 1x4 70%\nCable Crossover / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nPull Up / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 60%\nLateral Raise / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nBent Over Row / 2x6-8+ @10 / 120s / warmup: 1x6 60%\nTriceps Extension, Cable / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nBicep Curl, Cable / 2x8-10+ @10 / 90s / warmup: 1x6 60%"},{"name":"Lower (Strength Focus)","exerciseText":"Lying Leg Curl / 2x8-10+ @10 / 90s / warmup: 1x6 50%, 1x4 70%\nSquat, Smith Machine / 2x6-8, 1x6-8+ @10 / 180s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nRomanian Deadlift, Barbell / 2x6-8, 1x6-8+ @10 / 120s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nLeg Extension / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nStanding Calf Raise / 2x6-8+ @10 / 90s / warmup: 1x6 60%\nCable Crunch / 2x8-10+ @10 / 90s / warmup: 1x6 60%"},{"name":"Pull (Hypertrophy Focus)","exerciseText":"Lat Pulldown / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nSeated Row, Leverage Machine / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nSeated Row / 2x10-12+ @10 / 120s / warmup: 1x6 60%\nReverse Fly, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nShrug, Leverage Machine / 2x10-12+ @10 / 90s / warmup: 1x6 50%, 1x4 70%\nBicep Curl, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nPreacher Curl, Leverage Machine / 1x12-15+ @10 / 90s / warmup: 1x6 60%"},{"name":"Push (Hypertrophy Focus)","exerciseText":"Bench Press / 2x8-10, 1x8-10+ @10 / 180s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nShoulder Press, Leverage Machine / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nChest Fly / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nLateral Raise / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nTriceps Extension, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nCable Kickback / 1x12-15+ @10 / 90s / warmup: 1x6 60%\nHanging Leg Raise / 2x10-20+ @10 / 90s / warmup: 1x6 60%"},{"name":"Legs (Hypertrophy Focus)","exerciseText":"Leg Press / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nSeated Leg Curl / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nBulgarian Split Squat / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nLeg Extension / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nHip Abductor / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nHip Abduction / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nStanding Calf Raise / 2x10-12+ @10 / 90s / warmup: 1x6 60%"}]},{"name":"Week 7","days":[{"name":"Upper (Strength Focus)","exerciseText":"Incline Bench Press / 2x6-8, 1x6-8+ @10 / warmup: 1x6 50%, 1x4 70%\nCable Crossover / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nPull Up / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 60%\nLateral Raise / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nBent Over Row / 2x6-8+ @10 / 120s / warmup: 1x6 60%\nTriceps Extension, Cable / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nBicep Curl, Cable / 2x8-10+ @10 / 90s / warmup: 1x6 60%"},{"name":"Lower (Strength Focus)","exerciseText":"Lying Leg Curl / 2x8-10+ @10 / 90s / warmup: 1x6 50%, 1x4 70%\nSquat, Smith Machine / 2x6-8, 1x6-8+ @10 / 180s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nRomanian Deadlift, Barbell / 2x6-8, 1x6-8+ @10 / 120s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nLeg Extension / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nStanding Calf Raise / 2x6-8+ @10 / 90s / warmup: 1x6 60%\nCable Crunch / 2x8-10+ @10 / 90s / warmup: 1x6 60%"},{"name":"Pull (Hypertrophy Focus)","exerciseText":"Lat Pulldown / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nSeated Row, Leverage Machine / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nSeated Row / 2x10-12+ @10 / 120s / warmup: 1x6 60%\nReverse Fly, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nShrug, Leverage Machine / 2x10-12+ @10 / 90s / warmup: 1x6 50%, 1x4 70%\nBicep Curl, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nPreacher Curl, Leverage Machine / 1x12-15+ @10 / 90s / warmup: 1x6 60%"},{"name":"Push (Hypertrophy Focus)","exerciseText":"Bench Press / 2x8-10, 1x8-10+ @10 / 180s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nShoulder Press, Leverage Machine / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nChest Fly / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nLateral Raise / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nTriceps Extension, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nCable Kickback / 1x12-15+ @10 / 90s / warmup: 1x6 60%\nHanging Leg Raise / 2x10-20+ @10 / 90s / warmup: 1x6 60%"},{"name":"Legs (Hypertrophy Focus)","exerciseText":"Leg Press / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nSeated Leg Curl / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nBulgarian Split Squat / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nLeg Extension / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nHip Abductor / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nHip Abduction / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nStanding Calf Raise / 2x10-12+ @10 / 90s / warmup: 1x6 60%"}]},{"name":"Week 8","days":[{"name":"Upper (Strength Focus)","exerciseText":"Incline Bench Press / 2x6-8, 1x6-8+ @10 / warmup: 1x6 50%, 1x4 70%\nCable Crossover / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nPull Up / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 60%\nLateral Raise / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nBent Over Row / 2x6-8+ @10 / 120s / warmup: 1x6 60%\nTriceps Extension, Cable / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nBicep Curl, Cable / 2x8-10+ @10 / 90s / warmup: 1x6 60%"},{"name":"Lower (Strength Focus)","exerciseText":"Lying Leg Curl / 2x8-10+ @10 / 90s / warmup: 1x6 50%, 1x4 70%\nSquat, Smith Machine / 2x6-8, 1x6-8+ @10 / 180s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nRomanian Deadlift, Barbell / 2x6-8, 1x6-8+ @10 / 120s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nLeg Extension / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nStanding Calf Raise / 2x6-8+ @10 / 90s / warmup: 1x6 60%\nCable Crunch / 2x8-10+ @10 / 90s / warmup: 1x6 60%"},{"name":"Pull (Hypertrophy Focus)","exerciseText":"Lat Pulldown / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nSeated Row, Leverage Machine / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nSeated Row / 2x10-12+ @10 / 120s / warmup: 1x6 60%\nReverse Fly, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nShrug, Leverage Machine / 2x10-12+ @10 / 90s / warmup: 1x6 50%, 1x4 70%\nBicep Curl, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nPreacher Curl, Leverage Machine / 1x12-15+ @10 / 90s / warmup: 1x6 60%"},{"name":"Push (Hypertrophy Focus)","exerciseText":"Bench Press / 2x8-10, 1x8-10+ @10 / 180s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nShoulder Press, Leverage Machine / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nChest Fly / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nLateral Raise / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nTriceps Extension, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nCable Kickback / 1x12-15+ @10 / 90s / warmup: 1x6 60%\nHanging Leg Raise / 2x10-20+ @10 / 90s / warmup: 1x6 60%"},{"name":"Legs (Hypertrophy Focus)","exerciseText":"Leg Press / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nSeated Leg Curl / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nBulgarian Split Squat / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nLeg Extension / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nHip Abductor / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nHip Abduction / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nStanding Calf Raise / 2x10-12+ @10 / 90s / warmup: 1x6 60%"}]}]}},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":180,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}
