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: 66
Strength Sets: 0, 0%
Hypertrophy Sets: 66, 100%
Quadriceps: 13↓ (13h ), 3d {"maxWidth":2400,"url":"/planner"}
{"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":"20251231182918","settings":{"timers":{"warmup":90,"workout":180,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}
