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: 45
Strength Sets: 0, 0%
Hypertrophy Sets: 45, 100%
Upper Sets: 29 (29h ) , 3d
Lower Sets: 14 (14h ) , 2d
Core Sets: 2 (2h ) , 1d
Push Sets: 13 (13h ) , 3d
Pull Sets: 16 (16h ) , 3d
Legs Sets: 14 (14h ) , 2d
Shoulders: 11 (11h ) , 3d
Triceps: 6↑ (6h ) , 3d
Back: 11 (11h ) , 4d
Abs: 2↑ (2h ) , 1d
Glutes: 6↑ (6h ) , 2d
Hamstrings: 5↑ (5h ) , 2d
Quadriceps: 7↑ (7h ) , 2d
Chest: 8↑ (8h ) , 3d
Biceps: 7↑ (7h ) , 3d
Calves: 6↑ (6h ) , 2d
Forearms: 10↑ (10h ) , 3d
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{"exportedProgram":{"customExercises":{},"program":{"vtype":"program","id":"dgojhedd","name":"Jeff Nippard's Min-Max (4x)","url":"","author":"","shortDescription":"","description":"","nextDay":1,"weeks":[],"isMultiweek":false,"days":[{"id":"xoiwxvzi","name":"Day 1","exercises":[]}],"exercises":[],"tags":[],"deletedDays":[],"deletedWeeks":[],"deletedExercises":[],"clonedAt":1760293867743,"planner":{"vtype":"planner","name":"Jeff Nippard's Min-Max (4x)","weeks":[{"name":"Week 1","days":[{"name":"Full Body","exerciseText":"// Pause **1 second** at the bottom\nLying Leg Curl[1-12] / 2x6-8 90s / progress: dp(5lb, 6, 8)\nSquat[1-12] / 2x6-8 240s / progress: dp(10lb, 6, 8)\nIncline Bench Press[1-12] / 2x6-8 240s / progress: dp(5lb, 6, 8)\nFront Raise, Dumbbell[1-12] / 1x8-10 90s / progress: dp(5lb, 8, 10)\nPull Up[1-12] / 2x6-8 150s / progress: dp(5lb, 6, 8)\nfb: Standing Calf Raise[1-12] / 1x6-8 90s / progress: dp(10lb, 6, 8)"},{"name":"Upper","exerciseText":"Lat Pulldown[1-12] / 2x8-10 150s / progress: dp(5lb, 8, 10)\nT Bar Row[1-12] / 2x8-10 150s / progress: dp(10lb, 8, 10)\nShrug, Leverage Machine[1-12] / 1x6-8 90s / progress: dp(10lb, 6, 8)\nChest Press, Leverage Machine[1-12] / 2x8-10 240s / progress: dp(10lb, 8, 10)\nLateral Raise, Cable[1-12] / 2x8-10 90s / progress: dp(2.5lb, 8, 10)\nReverse Fly[1-12] / 1x8-10 90s / progress: dp(2.5lb, 8, 10)\nCrunch, Cable[1-12] / 2x6-8 90s / progress: dp(5lb, 6, 8)"},{"name":"Lower","exerciseText":"Leg Extension[1-12] / 2x8-10 90s / progress: dp(10lb, 8, 10)\nRomanian Deadlift, Barbell[1-12] / 2x6-8 150s / progress: dp(10lb, 6, 8)\nHip Thrust, Leverage Machine[1-12] / 2x6-8 150s / progress: dp(10lb, 6, 8)\nLeg Press[1-12] / 1x6-8 150s / progress: dp(20lb, 6, 8)\nlower: Standing Calf Raise[1-12] / 2x8-10 90s / progress: dp(10lb, 8, 10)"},{"name":"Arms and Delts","exerciseText":"Bicep Curl, Cable[1-12] / 2x6-8 90s / progress: dp(5lb, 6, 8)\nTriceps Extension, Cable[1-12] / 2x8-10 90s / progress: dp(5lb, 8, 10)\nHammer Curl[1-12] / 1x8-10 90s / progress: dp(5lb, 8, 10)\nCable Kickback[1-12] / 2x8-10 90s / progress: dp(5lb, 8, 10)\nWrist Curl[1-12] / 2x8-10 90s / progress: dp(2.5lb, 8, 10)\nWrist Curl, Dumbbell[1-12] / 2x8-10 90s / progress: dp(2.5lb, 8, 10)\narms: Bicep Curl[1-12] / 1x6-8 90s / progress: dp(5lb, 6, 8)\nLateral Raise, Leverage Machine[1-12] / 2x8-10 90s / progress: dp(5lb, 8, 10)"}]},{"name":"Week 2","days":[{"name":"Full Body","exerciseText":"Lying Leg Curl / 2x6-8 90s\nSquat / 2x6-8 240s\nIncline Bench Press / 2x6-8 240s\nFront Raise, Dumbbell / 1x8-10 90s\nPull Up / 2x6-8 150s\nfb: Standing Calf Raise / 1x6-8 90s"},{"name":"Upper","exerciseText":"Lat Pulldown / 2x8-10 150s\nT Bar Row / 2x8-10 150s\nShrug, Leverage Machine / 1x6-8 90s\nChest Press, Leverage Machine / 2x8-10 240s\nLateral Raise, Cable / 2x8-10 90s\nReverse Fly / 1x8-10 90s\nCrunch, Cable / 2x6-8 90s"},{"name":"Lower","exerciseText":"Leg Extension / 2x8-10 90s\nRomanian Deadlift, Barbell / 2x6-8 150s\nHip Thrust, Leverage Machine / 2x6-8 150s\nLeg Press / 1x6-8 150s\nlower: Standing Calf Raise / 2x8-10 90s"},{"name":"Arms and Delts","exerciseText":"Bicep Curl, Cable / 2x6-8 90s\nTriceps Extension, Cable / 2x8-10 90s\nHammer Curl / 1x8-10 90s\nCable Kickback / 2x8-10 90s\nWrist Curl / 2x8-10 90s\nWrist Curl, Dumbbell / 2x8-10 90s\narms: Bicep Curl / 1x6-8 90s\nLateral Raise, Leverage Machine / 2x8-10 90s"}]},{"name":"Week 3","days":[{"name":"Full Body","exerciseText":"Lying Leg Curl / 2x6-8 90s\nSquat / 2x6-8 240s\nIncline Bench Press / 2x6-8 240s\nFront Raise, Dumbbell / 1x8-10 90s\nPull Up / 2x6-8 150s\nfb: Standing Calf Raise / 1x6-8 90s"},{"name":"Upper","exerciseText":"Lat Pulldown / 2x8-10 150s\nT Bar Row / 2x8-10 150s\nShrug, Leverage Machine / 1x6-8 90s\nChest Press, Leverage Machine / 2x8-10 240s\nLateral Raise, Cable / 2x8-10 90s\nReverse Fly / 1x8-10 90s\nCrunch, Cable / 2x6-8 90s"},{"name":"Lower","exerciseText":"Leg Extension / 2x8-10 90s\nRomanian Deadlift, Barbell / 2x6-8 150s\nHip Thrust, Leverage Machine / 2x6-8 150s\nLeg Press / 1x6-8 150s\nlower: Standing Calf Raise / 2x8-10 90s"},{"name":"Arms and Delts","exerciseText":"Bicep Curl, Cable / 2x6-8 90s\nTriceps Extension, Cable / 2x8-10 90s\nHammer Curl / 1x8-10 90s\nCable Kickback / 2x8-10 90s\nWrist Curl / 2x8-10 90s\nWrist Curl, Dumbbell / 2x8-10 90s\narms: Bicep Curl / 1x6-8 90s\nLateral Raise, Leverage Machine / 2x8-10 90s"}]},{"name":"Week 4","days":[{"name":"Full Body","exerciseText":"Lying Leg Curl / 2x6-8 90s\nSquat / 2x6-8 240s\nIncline Bench Press / 2x6-8 240s\nFront Raise, Dumbbell / 1x8-10 90s\nPull Up / 2x6-8 150s\nfb: Standing Calf Raise / 1x6-8 90s"},{"name":"Upper","exerciseText":"Lat Pulldown / 2x8-10 150s\nT Bar Row / 2x8-10 150s\nShrug, Leverage Machine / 1x6-8 90s\nChest Press, Leverage Machine / 2x8-10 240s\nLateral Raise, Cable / 2x8-10 90s\nReverse Fly / 1x8-10 90s\nCrunch, Cable / 2x6-8 90s"},{"name":"Lower","exerciseText":"Leg Extension / 2x8-10 90s\nRomanian Deadlift, Barbell / 2x6-8 150s\nHip Thrust, Leverage Machine / 2x6-8 150s\nLeg Press / 1x6-8 150s\nlower: Standing Calf Raise / 2x8-10 90s"},{"name":"Arms and Delts","exerciseText":"Bicep Curl, Cable / 2x6-8 90s\nTriceps Extension, Cable / 2x8-10 90s\nHammer Curl / 1x8-10 90s\nCable Kickback / 2x8-10 90s\nWrist Curl / 2x8-10 90s\nWrist Curl, Dumbbell / 2x8-10 90s\narms: Bicep Curl / 1x6-8 90s\nLateral Raise, Leverage Machine / 2x8-10 90s"}]},{"name":"Week 5","days":[{"name":"Full Body","exerciseText":"Lying Leg Curl / 2x6-8 90s\nSquat / 2x6-8 240s\nIncline Bench Press / 2x6-8 240s\nFront Raise, Dumbbell / 1x8-10 90s\nPull Up / 2x6-8 150s\nfb: Standing Calf Raise / 1x6-8 90s"},{"name":"Upper","exerciseText":"Lat Pulldown / 2x8-10 150s\nT Bar Row / 2x8-10 150s\nShrug, Leverage Machine / 1x6-8 90s\nChest Press, Leverage Machine / 2x8-10 240s\nLateral Raise, Cable / 2x8-10 90s\nReverse Fly / 1x8-10 90s\nCrunch, Cable / 2x6-8 90s"},{"name":"Lower","exerciseText":"Leg Extension / 2x8-10 90s\nRomanian Deadlift, Barbell / 2x6-8 150s\nHip Thrust, Leverage Machine / 2x6-8 150s\nLeg Press / 1x6-8 150s\nlower: Standing Calf Raise / 2x8-10 90s"},{"name":"Arms and Delts","exerciseText":"Bicep Curl, Cable / 2x6-8 90s\nTriceps Extension, Cable / 2x8-10 90s\nHammer Curl / 1x8-10 90s\nCable Kickback / 2x8-10 90s\nWrist Curl / 2x8-10 90s\nWrist Curl, Dumbbell / 2x8-10 90s\narms: Bicep Curl / 1x6-8 90s\nLateral Raise, Leverage Machine / 2x8-10 90s"}]},{"name":"Week 6","days":[{"name":"Full Body","exerciseText":"Lying Leg Curl / 2x6-8 90s\nSquat / 2x6-8 240s\nIncline Bench Press / 2x6-8 240s\nFront Raise, Dumbbell / 1x8-10 90s\nPull Up / 2x6-8 150s\nfb: Standing Calf Raise / 1x6-8 90s"},{"name":"Upper","exerciseText":"Lat Pulldown / 2x8-10 150s\nT Bar Row / 2x8-10 150s\nShrug, Leverage Machine / 1x6-8 90s\nChest Press, Leverage Machine / 2x8-10 240s\nLateral Raise, Cable / 2x8-10 90s\nReverse Fly / 1x8-10 90s\nCrunch, Cable / 2x6-8 90s"},{"name":"Lower","exerciseText":"Leg Extension / 2x8-10 90s\nRomanian Deadlift, Barbell / 2x6-8 150s\nHip Thrust, Leverage Machine / 2x6-8 150s\nLeg Press / 1x6-8 150s\nlower: Standing Calf Raise / 2x8-10 90s"},{"name":"Arms and Delts","exerciseText":"Bicep Curl, Cable / 2x6-8 90s\nTriceps Extension, Cable / 2x8-10 90s\nHammer Curl / 1x8-10 90s\nCable Kickback / 2x8-10 90s\nWrist Curl / 2x8-10 90s\nWrist Curl, Dumbbell / 2x8-10 90s\narms: Bicep Curl / 1x6-8 90s\nLateral Raise, Leverage Machine / 2x8-10 90s"}]},{"name":"Week 7","days":[{"name":"Full Body","exerciseText":"Lying Leg Curl / 2x6-8 90s / progress: none\nSquat / 2x6-8 240s / progress: none\nIncline Bench Press / 2x6-8 240s / progress: none\nFront Raise, Dumbbell / 1x8-10 90s / progress: none\nPull Up / 2x6-8 150s / progress: none\nfb: Standing Calf Raise / 1x6-8 90s / progress: none"},{"name":"Upper","exerciseText":"Lat Pulldown / 2x8-10 150s / progress: none\nT Bar Row / 2x8-10 150s / progress: none\nShrug, Leverage Machine / 1x6-8 90s / progress: none\nChest Press, Leverage Machine / 2x8-10 240s / progress: none\nLateral Raise, Cable / 2x8-10 90s / progress: none\nReverse Fly / 1x8-10 90s / progress: none\nCrunch, Cable / 2x6-8 90s / progress: none"},{"name":"Lower","exerciseText":"Leg Extension / 2x8-10 90s / progress: none\nRomanian Deadlift, Barbell / 2x6-8 150s / progress: none\nHip Thrust, Leverage Machine / 2x6-8 150s / progress: none\nLeg Press / 1x6-8 150s / progress: none\nlower: Standing Calf Raise / 2x8-10 90s / progress: none"},{"name":"Arms and Delts","exerciseText":"Bicep Curl, Cable / 2x6-8 90s / progress: none\nTriceps Extension, Cable / 2x8-10 90s / progress: none\nHammer Curl / 1x8-10 90s / progress: none\nCable Kickback / 2x8-10 90s / progress: none\nWrist Curl / 2x8-10 90s / progress: none\nWrist Curl, Dumbbell / 2x8-10 90s / progress: none\narms: Bicep Curl / 1x6-8 90s / progress: none\nLateral Raise, Leverage Machine / 2x8-10 90s / progress: none"}]},{"name":"Week 8","days":[{"name":"Full Body","exerciseText":"Lying Leg Curl / 2x6-8 90s\nSquat / 2x6-8 240s\nIncline Bench Press / 2x6-8 240s\nFront Raise, Dumbbell / 1x8-10 90s\nPull Up / 2x6-8 150s\nfb: Standing Calf Raise / 1x6-8 90s"},{"name":"Upper","exerciseText":"Lat Pulldown / 2x8-10 150s\nT Bar Row / 2x8-10 150s\nShrug, Leverage Machine / 1x6-8 90s\nChest Press, Leverage Machine / 2x8-10 240s\nLateral Raise, Cable / 2x8-10 90s\nReverse Fly / 1x8-10 90s\nCrunch, Cable / 2x6-8 90s"},{"name":"Lower","exerciseText":"Leg Extension / 2x8-10 90s\nRomanian Deadlift, Barbell / 2x6-8 150s\nHip Thrust, Leverage Machine / 2x6-8 150s\nLeg Press / 1x6-8 150s\nlower: Standing Calf Raise / 2x8-10 90s"},{"name":"Arms and Delts","exerciseText":"Bicep Curl, Cable / 2x6-8 90s\nTriceps Extension, Cable / 2x8-10 90s\nHammer Curl / 1x8-10 90s\nCable Kickback / 2x8-10 90s\nWrist Curl / 2x8-10 90s\nWrist Curl, Dumbbell / 2x8-10 90s\narms: Bicep Curl / 1x6-8 90s\nLateral Raise, Leverage Machine / 2x8-10 90s"}]},{"name":"Week 9","days":[{"name":"Full Body","exerciseText":"Lying Leg Curl / 2x6-8 90s\nSquat / 2x6-8 240s\nIncline Bench Press / 2x6-8 240s\nFront Raise, Dumbbell / 1x8-10 90s\nPull Up / 2x6-8 150s\nfb: Standing Calf Raise / 1x6-8 90s"},{"name":"Upper","exerciseText":"Lat Pulldown / 2x8-10 150s\nT Bar Row / 2x8-10 150s\nShrug, Leverage Machine / 1x6-8 90s\nChest Press, Leverage Machine / 2x8-10 240s\nLateral Raise, Cable / 2x8-10 90s\nReverse Fly / 1x8-10 90s\nCrunch, Cable / 2x6-8 90s"},{"name":"Lower","exerciseText":"Leg Extension / 2x8-10 90s\nRomanian Deadlift, Barbell / 2x6-8 150s\nHip Thrust, Leverage Machine / 2x6-8 150s\nLeg Press / 1x6-8 150s\nlower: Standing Calf Raise / 2x8-10 90s"},{"name":"Arms and Delts","exerciseText":"Bicep Curl, Cable / 2x6-8 90s\nTriceps Extension, Cable / 2x8-10 90s\nHammer Curl / 1x8-10 90s\nCable Kickback / 2x8-10 90s\nWrist Curl / 2x8-10 90s\nWrist Curl, Dumbbell / 2x8-10 90s\narms: Bicep Curl / 1x6-8 90s\nLateral Raise, Leverage Machine / 2x8-10 90s"}]},{"name":"Week 10","days":[{"name":"Full Body","exerciseText":"Lying Leg Curl / 2x6-8 90s\nSquat / 2x6-8 240s\nIncline Bench Press / 2x6-8 240s\nFront Raise, Dumbbell / 1x8-10 90s\nPull Up / 2x6-8 150s\nfb: Standing Calf Raise / 1x6-8 90s"},{"name":"Upper","exerciseText":"Lat Pulldown / 2x8-10 150s\nT Bar Row / 2x8-10 150s\nShrug, Leverage Machine / 1x6-8 90s\nChest Press, Leverage Machine / 2x8-10 240s\nLateral Raise, Cable / 2x8-10 90s\nReverse Fly / 1x8-10 90s\nCrunch, Cable / 2x6-8 90s"},{"name":"Lower","exerciseText":"Leg Extension / 2x8-10 90s\nRomanian Deadlift, Barbell / 2x6-8 150s\nHip Thrust, Leverage Machine / 2x6-8 150s\nLeg Press / 1x6-8 150s\nlower: Standing Calf Raise / 2x8-10 90s"},{"name":"Arms and Delts","exerciseText":"Bicep Curl, Cable / 2x6-8 90s\nTriceps Extension, Cable / 2x8-10 90s\nHammer Curl / 1x8-10 90s\nCable Kickback / 2x8-10 90s\nWrist Curl / 2x8-10 90s\nWrist Curl, Dumbbell / 2x8-10 90s\narms: Bicep Curl / 1x6-8 90s\nLateral Raise, Leverage Machine / 2x8-10 90s"}]},{"name":"Week 11","days":[{"name":"Full Body","exerciseText":"Lying Leg Curl / 2x6-8 90s\nSquat / 2x6-8 240s\nIncline Bench Press / 2x6-8 240s\nFront Raise, Dumbbell / 1x8-10 90s\nPull Up / 2x6-8 150s\nfb: Standing Calf Raise / 1x6-8 90s"},{"name":"Upper","exerciseText":"Lat Pulldown / 2x8-10 150s\nT Bar Row / 2x8-10 150s\nShrug, Leverage Machine / 1x6-8 90s\nChest Press, Leverage Machine / 2x8-10 240s\nLateral Raise, Cable / 2x8-10 90s\nReverse Fly / 1x8-10 90s\nCrunch, Cable / 2x6-8 90s"},{"name":"Lower","exerciseText":"Leg Extension / 2x8-10 90s\nRomanian Deadlift, Barbell / 2x6-8 150s\nHip Thrust, Leverage Machine / 2x6-8 150s\nLeg Press / 1x6-8 150s\nlower: Standing Calf Raise / 2x8-10 90s"},{"name":"Arms and Delts","exerciseText":"Bicep Curl, Cable / 2x6-8 90s\nTriceps Extension, Cable / 2x8-10 90s\nHammer Curl / 1x8-10 90s\nCable Kickback / 2x8-10 90s\nWrist Curl / 2x8-10 90s\nWrist Curl, Dumbbell / 2x8-10 90s\narms: Bicep Curl / 1x6-8 90s\nLateral Raise, Leverage Machine / 2x8-10 90s"}]},{"name":"Week 12","days":[{"name":"Full Body","exerciseText":"Lying Leg Curl / 2x6-8 90s\nSquat / 2x6-8 240s\nIncline Bench Press / 2x6-8 240s\nFront Raise, Dumbbell / 1x8-10 90s\nPull Up / 2x6-8 150s\nfb: Standing Calf Raise / 1x6-8 90s"},{"name":"Upper","exerciseText":"Lat Pulldown / 2x8-10 150s\nT Bar Row / 2x8-10 150s\nShrug, Leverage Machine / 1x6-8 90s\nChest Press, Leverage Machine / 2x8-10 240s\nLateral Raise, Cable / 2x8-10 90s\nReverse Fly / 1x8-10 90s\nCrunch, Cable / 2x6-8 90s"},{"name":"Lower","exerciseText":"Leg Extension / 2x8-10 90s\nRomanian Deadlift, Barbell / 2x6-8 150s\nHip Thrust, Leverage Machine / 2x6-8 150s\nLeg Press / 1x6-8 150s\nlower: Standing Calf Raise / 2x8-10 90s"},{"name":"Arms and Delts","exerciseText":"Bicep Curl, Cable / 2x6-8 90s\nTriceps Extension, Cable / 2x8-10 90s\nHammer Curl / 1x8-10 90s\nCable Kickback / 2x8-10 90s\nWrist Curl / 2x8-10 90s\nWrist Curl, Dumbbell / 2x8-10 90s\narms: Bicep Curl / 1x6-8 90s\nLateral Raise, Leverage Machine / 2x8-10 90s"}]}]}},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":180,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}
