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: 50
Strength Sets: 40, 80%
Hypertrophy Sets: 10, 20%
Upper Sets: 25 (20s , 5h ) , 4d
Lower Sets: 25 (20s , 5h ) , 4d
Core Sets: 0
Push Sets: 25 (20s , 5h ) , 4d
Pull Sets: 5 (4s , 1h ) , 1d
Legs Sets: 20 (16s , 4h ) , 3d
Shoulders: 18↓ (14s , 4h ) , 4d
Triceps: 13↓ (10s , 3h ) , 4d
Back: 8↑ (6s , 2h ) , 2d
Abs: 0↑
Glutes: 15↓ (12s , 3h ) , 4d
Hamstrings: 13↓ (10s , 3h ) , 4d
Quadriceps: 20↓ (16s , 4h ) , 4d
Chest: 18↓ (14s , 4h ) , 4d
Biceps: 3↑ (2s , 1h ) , 1d
Calves: 13↓ (10s , 3h ) , 4d
Forearms: 0↑
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completedWeights[var.i]\n }\n~}\n\nMain / used: none / 4x5, 1x10+ / 70% / progress: custom() { ...main_logic }\nAux / used: none / 4x7, 1x14+ / 60% / progress: custom() { ...main_logic }\n\nMain: Squat[1-21] / ...Main\nAux: Incline Bench Press[1-21] / ...Aux\nAux: Sumo Deadlift[1-21] / ...Aux\n/// Acc: Bicep Curl / 3x10 30lb / ...Acc"},{"name":"Day 2","exerciseText":"Main: Bench Press[1-21] / ...Main\nAux: Front Squat[1-21] / ...Aux\nAux: Push Press, Dumbbell[1-21] / ...Aux"},{"name":"Day 3","exerciseText":"Main: Deadlift[1-21] / ...Main\nAux: Bench Press Close Grip[1-21] / ...Aux"},{"name":"Day 4","exerciseText":"Main: Overhead Press[1-21] / ...Main\n// Paused\nAux: Squat[1-21] / ...Aux"}]},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":"Main / 4x4, 1x8+ / 75%\nAux / 4x6, 1x12+ / 65%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"Main / 4x3, 1x6+ / 80%\nAux / 4x5, 1x10+ / 70%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 4","days":[{"name":"Day 1","exerciseText":"Main / 4x5, 1x9+ / 72.5%\nAux / 4x7, 1x13+ / 62.5%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 5","days":[{"name":"Day 1","exerciseText":"Main / 4x4, 1x7+ / 77.5%\nAux / 4x6, 1x11+ / 67.5%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 6","days":[{"name":"Day 1","exerciseText":"Main / 4x3, 1x5+ / 82.5%\nAux / 4x5, 1x9+ / 72.5%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 7","days":[{"name":"Day 1","exerciseText":"Main / 5x5 / 60%\nAux / 5x5 / 50%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 8","days":[{"name":"Day 1","exerciseText":"Main / 4x4, 1x8+ / 75%\nAux / 4x6, 1x12+ / 65%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 9","days":[{"name":"Day 1","exerciseText":"Main / 4x3, 1x6+ / 80%\nAux / 4x5, 1x10+ / 70%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 10","days":[{"name":"Day 1","exerciseText":"Main / 4x2, 1x4+ / 85%\nAux / 4x4, 1x8+ / 75%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 11","days":[{"name":"Day 1","exerciseText":"Main / 4x4, 1x7+ / 77.5%\nAux / 4x6, 1x11+ / 67.5%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 12","days":[{"name":"Day 1","exerciseText":"Main / 4x3, 1x5+ / 82.5%\nAux / 4x5, 1x9+ / 72.5%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 13","days":[{"name":"Day 1","exerciseText":"Main / 4x2, 1x3+ / 87.5%\nAux / 4x4, 1x7+ / 77.5%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 14","days":[{"name":"Day 1","exerciseText":"Main / 5x5 / 60%\nAux / 5x5 / 50%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 15","days":[{"name":"Day 1","exerciseText":"Main / 4x3, 1x6+ / 80%\nAux / 4x5, 1x10+ / 70%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 16","days":[{"name":"Day 1","exerciseText":"Main / 4x2, 1x4+ / 85%\nAux / 4x4, 1x8+ / 75%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 17","days":[{"name":"Day 1","exerciseText":"Main / 4x1, 1x2+ / 90%\nAux / 4x3, 1x6+ / 80%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 18","days":[{"name":"Day 1","exerciseText":"Main / 4x2, 1x4+ / 85%\nAux / 4x4, 1x8+ / 75%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 19","days":[{"name":"Day 1","exerciseText":"Main / 4x1, 1x2+ / 90%\nAux / 4x3, 1x6+ / 80%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 20","days":[{"name":"Day 1","exerciseText":"Main / 4x1, 1x1+ / 95%\nAux / 4x2, 1x4+ / 85%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 21","days":[{"name":"Day 1","exerciseText":"Main / 5x5 / 60%\nAux / 5x5 / 50%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]}],"vtype":"planner"},"vtype":"program"},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":180,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}
