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: 9, 20%
Hypertrophy Sets: 36, 80%
Upper Sets: 30 (6s , 24h ) , 3d
Lower Sets: 12 (3s , 9h ) , 3d
Core Sets: 3 (3h ) , 1d
Push Sets: 15 (3s , 12h ) , 3d
Pull Sets: 18 (4s , 14h ) , 3d
Legs Sets: 9 (2s , 7h ) , 3d
Shoulders: 11 (4s , 7h ) , 3d
Triceps: 11 (2s , 9h ) , 3d
Back: 12 (4s , 9h ) , 3d
Abs: 3↑ (3h ) , 1d
Glutes: 8↑ (2s , 6h ) , 3d
Hamstrings: 6↑ (2s , 5h ) , 3d
Quadriceps: 11 (3s , 8h ) , 3d
Chest: 11 (4s , 7h ) , 3d
Biceps: 9↑ (2s , 8h ) , 3d
Calves: 6↑ (2s , 5h ) , 3d
Forearms: 9↑ (2s , 8h ) , 3d
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{"exportedProgram":{"customExercises":{"cvvfqhho":{"name":"Assisted Pullup","types":["pull","upper"],"id":"cvvfqhho","isDeleted":false,"meta":{"synergistMuscles":["Brachialis","Brachioradialis","Biceps Brachii","Teres Major","Deltoid Posterior","Infraspinatus","Teres Minor","Levator Scapulae","Trapezius Lower Fibers","Trapezius Middle Fibers"],"targetMuscles":["Latissimus Dorsi"],"bodyParts":[],"sortedEquipment":["leverageMachine"]},"vtype":"custom_exercise"}},"program":{"deletedExercises":[],"planner":{"name":"Greg Nucklos Beginner Strength ","weeks":[{"name":"Week 1","days":[{"name":"A","exerciseText":"Bench Press, Barbell / 1x3-5 60lb 180s, 1x5-8 55lb 120s, 1x8-10 50lb 60s / progress: custom() {~\n if (completedReps[1] >= 5) {\n weights[1] += 5lb\n minReps[1] = 3\n } else if (completedReps[1] < 5) {\n minReps[1] = completedReps[1]\n }\n if (completedReps[2] >= 8) {\n weights[2] += 5lb\n minReps[2] = 5\n } else if (completedReps[2] < 8) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] >= 10) {\n weights[3] += 5lb\n minReps[3] = 8\n } else if (completedReps[3] < 10) {\n minReps[3] = completedReps[3]\n }\n~}\nBent Over Row, Barbell / 1x3-5 55lb 180s, 1x5-8 45lb 120s, 1x8-10 40lb 60s / progress: custom() {~\n if (completedReps[1] >= 5) {\n weights[1] += 5lb\n minReps[1] = 3\n } else if (completedReps[1] < 5) {\n minReps[1] = completedReps[1]\n }\n\n if (completedReps[2] >= 8) {\n weights[2] += 5lb\n minReps = 5\n } else if (completedReps[2] < 8) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] >= 10) {\n weights[3] += 5lb\n minReps = 8\n } else if (completedReps[3] < 10) {\n minReps[3] = completedReps[3]\n }\n~}\nSquat / 1x3-5 45lb 180s, 1x5-8 40lb 120s, 1x8-10 30lb 60s / progress: custom() {~\n if (completedReps[1] >= 5) {\n weights[1] += 5lb\n minReps[1] = 3\n } else if (completedReps[1] < 5) {\n minReps[1] = completedReps[1]\n }\n if (completedReps[2] >= 8) {\n weights[2] += 5lb\n minReps[2] = 5\n } else if (completedReps[2] < 8) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] >= 10) {\n weights[3] += 5lb\n minReps[3] = 8\n } else if (completedReps[3] < 10) {\n minReps[3] = completedReps[3]\n }\n~}\nBicep Curl, Dumbbell / 1x8-10 15lb 60s, 1x10-12 10lb 60s, 1x12-15 5lb 60s / warmup: none / progress: custom() {~\n if (completedReps[1] >= 10) {\n weights[1] += 5lb\n minReps[1] = 8\n } else if (completedReps[1] < 10) {\n minReps[1] = completedReps[1]\n }\n if (completedReps[2] >= 12) {\n weights[2] += 5lb\n minReps[2] = 10\n } else if (completedReps[2] < 12) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] >= 15) {\n weights[3] += 5lb\n minReps[3] = 12\n } else if (completedReps[3] < 15) {\n minReps[3] = completedReps[3]\n }\n~}\nTriceps Extension, Dumbbell / 1x8-10 5lb 60s, 1x10-12 2.5lb 60s, 1x12-15 2.5lb 60s / warmup: none / progress: custom() {~\n if (completedReps[1] >= 10) {\n weights[1] += 5lb\n minReps[1] = 8\n } else if (completedReps[1] < 10) {\n minReps[1] = completedReps[1]\n }\n if (completedReps[2] >= 12) {\n weights[2] += 5lb\n minReps[2] = 10\n } else if (completedReps[2] < 12) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] >= 15) {\n weights[3] += 5lb\n minReps[3] = 12\n } else if (completedReps[3] < 15) {\n minReps[3] = completedReps[3]\n }\n~}","id":"trluqbqd"},{"name":"B","exerciseText":"Shoulder Press, Dumbbell / 1x3-5 20lb 180s, 1x5-8 15lb 120s, 1x8-10 10lb 60s / progress: custom() {~\n if (completedReps[1] >= 5) {\n weights[1] += 5lb\n minReps[1] = 3\n } else if (completedReps[1] < 5) {\n minReps[1] = completedReps[1]\n }\n if (completedReps[2] >= 8) {\n weights[2] += 5lb\n minReps[2] = 5\n } else if (completedReps[2] < 8) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] >= 10) {\n weights[3] += 5lb\n minReps[3] = 8\n } else if (completedReps[3] < 10) {\n minReps[3] = completedReps[3]\n }\n~}\nLat Pulldown, Cable / 1x3-5 30lb 180s, 1x5-8 25lb 120s, 1x8-10 20lb 60s / progress: custom() {~\n if (completedReps[1] >= 5) {\n weights[1] += 5lb\n minReps[1] = 3\n } else if (completedReps[1] < 5) {\n minReps[1] = completedReps[1]\n }\n if (completedReps[2] >= 8) {\n weights[2] += 5lb\n minReps[2] = 5\n } else if (completedReps[2] < 8) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] >= 10) {\n weights[3] += 5lb\n minReps[3] = 8\n } else if (completedReps[3] < 10) {\n minReps[3] = completedReps[3]\n }\n~}\nDeadlift, Barbell / 1x3-5 80lb 180s, 1x5-8 70lb 120s, 1x8-10 65lb 60s / progress: custom() {~\n if (completedReps[1] >= 5) {\n weights[1] += 5lb\n minReps[1] = 3\n } else if (completedReps[1] < 5) {\n minReps[1] = completedReps[1]\n }\n if (completedReps[2] >= 8) {\n weights[2] += 5lb\n minReps[2] = 5\n } else if (completedReps[2] < 8) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] >= 10) {\n weights[3] += 5lb\n minReps[3] = 8\n } else if (completedReps[3] < 10) {\n minReps[3] = completedReps[3]\n }\n~}\nLunge, Dumbbell / 1x8-10 20lb 60s, 1x10-12 15lb 60s, 1x12-15 10lb 60s / warmup: none / progress: custom() {~\n if (completedReps[1] >= 10) {\n weights[1] += 5lb\n minReps[1] = 8\n } else if (completedReps[1] < 10) {\n minReps[1] = completedReps[1]\n }\n if (completedReps[2] >= 12) {\n weights[2] += 5lb\n minReps[2] = 10\n } else if (completedReps[2] < 12) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] >= 15) {\n weights[3] += 5lb\n minReps[3] = 12\n } else if (completedReps[3] < 15) {\n minReps[3] = completedReps[3]\n }\n~}\nRussian Twist, Dumbbell / 1x8-10 5lb 60s, 1x10-12 2.5lb 60s, 1x12-15 2.5lb 60s / warmup: none / progress: custom() {~\n if (completedReps[1] >= 10) {\n weights[1] += 5lb\n minReps[1] = 8\n } else if (completedReps[1] < 10) {\n minReps[1] = completedReps[1]\n }\n if (completedReps[2] >= 12) {\n weights[2] += 5lb\n minReps[2] = 10\n } else if (completedReps[2] < 12) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] >= 15) {\n weights[3] += 5lb\n minReps[3] = 12\n } else if (completedReps[3] < 15) {\n minReps[3] = completedReps[3]\n }\n~}","id":"egipxccl"},{"name":"C","exerciseText":"Incline Bench Press, Dumbbell / 1x3-5 25lb 180s, 1x5-8 20lb 120s, 1x8-10 15lb 60s / progress: custom() {~\n if (completedReps[1] >= 5) {\n weights[1] += 5lb\n minReps[1] = 3\n } else if (completedReps[1] < 5) {\n minReps[1] = completedReps[1]\n }\n if (completedReps[2] >= 8) {\n weights[2] += 5lb\n minReps[2] = 5\n } else if (completedReps[2] < 8) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] >= 10) {\n weights[3] += 5lb\n minReps[3] = 8\n } else if (completedReps[3] < 10) {\n minReps[3] = completedReps[3]\n }\n~}\nSeated Row, Cable / 1x3-5 30lb 180s, 1x5-8 25lb 120s, 1x8-10 20lb 60s / progress: custom() {~\n if (completedReps[1] >= 5) {\n weights[1] += 5lb\n minReps[1] = 3\n } else if (completedReps[1] < 5) {\n minReps[1] = completedReps[1]\n }\n if (completedReps[2] >= 8) {\n weights[2] += 5lb\n minReps[2] = 5\n } else if (completedReps[2] < 8) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] >= 10) {\n weights[3] += 5lb\n minReps[3] = 8\n } else if (completedReps[3] < 10) {\n minReps[3] = completedReps[3]\n }\n~}\nLeg Press, Smith Machine / 1x3-5 50lb 180s, 1x5-8 45lb 120s, 1x8-10 40lb 60s / progress: custom() {~\n if (completedReps[1] >= 5) {\n weights[1] += 5lb\n minReps[1] = 3\n } else if (completedReps[1] < 5) {\n minReps[1] = completedReps[1]\n }\n if (completedReps[2] >= 8) {\n weights[2] += 5lb\n minReps[2] = 5\n } else if (completedReps[8] < 5) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] >= 10) {\n weights[3] += 5lb\n minReps[3] = 8\n } else if (completedReps[3] < 10) {\n minReps[3] = completedReps[3]\n }\n~}\nHammer Curl, Dumbbell / 1x8-10 15lb 60s, 1x10-12 10lb 60s, 1x12-15 5lb 60s / warmup: none / progress: custom() {~\n if (completedReps[1] >= 10) {\n weights[1] += 5lb\n minReps[1] = 8\n } else if (completedReps[1] < 10) {\n minReps[1] = completedReps[1]\n }\n if (completedReps[2] >= 12) {\n weights[2] += 5lb\n minReps[2] = 10\n } else if (completedReps[2] < 12) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] >= 15) {\n weights[3] += 5lb\n minReps[3] = 12\n } else if (completedReps[3] < 15) {\n minReps[3] = completedReps[3]\n }\n~}\nTriceps Pushdown, Cable / 1x8-10 15lb 60s, 1x10-12 10lb 60s, 1x12-15 5lb 60s / warmup: none / progress: custom() {~\n if (completedReps[1] >= 10) {\n weights[1] += 5lb\n minReps[1] = 8\n } else if (completedReps[1] < 10) {\n minReps[1] = completedReps[1]\n }\n if (completedReps[2] >= 12) {\n weights[2] += 5lb\n minReps[2] = 10\n } else if (completedReps[2] < 12) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] >= 15) {\n weights[3] += 5lb\n minReps[3] = 12\n } else if (completedReps[3] < 15) {\n minReps[3] = completedReps[3]\n }\n~}","id":"npqhdedr"}],"id":"vziisrga"},{"name":"Week 2","days":[{"name":"D","exerciseText":"Overhead Press, Barbell / 1x3-5 45lb 180s, 1x5-8 40lb 120s, 1x8-10 30lb 60s / progress: custom() {~\n if (completedReps[1] >= 5) {\n weights[1] += 5lb\n minReps[1] = 3\n } else if (completedReps[1] < 5) {\n minReps[1] = completedReps[1]\n }\n if (completedReps[2] >= 8) {\n weights[2] += 5lb\n minReps[2] = 5\n } else if (completedReps[2] < 8) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] >= 10) {\n weights[3] += 5lb\n minReps[3] = 8\n } else if (completedReps[3] < 10) {\n minReps[3] = completedReps[3]\n }\n~}\nAssisted Pullup / 1x3-5 70lb 180s, 1x5-8 75lb 120s, 1x8-10 80lb 60s / warmup: none / progress: custom() {~\n if (completedReps[1] >= 5) {\n weights[1] -= 5lb\n minReps[1] = 3\n } else if (completedReps[1] < 5) {\n minReps[1] = completedReps[1]\n }\n if (completedReps[2] >= 8) {\n weights[2] -= 5lb\n minReps[2] = 5\n } else if (completedReps[2] < 8) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] >= 10) {\n weights[3] -= 5lb\n minReps[3] = 8\n } else if (completedReps[3] < 10) {\n minReps[3] = completedReps[3]\n }\n~}\nRomanian Deadlift / 1x3-5 25lb 180s, 1x5-8 20lb 120s, 1x8-10 15lb 60s / progress: custom() {~\n if (completedReps[1] >= 5) {\n weights[1] += 5lb\n minReps[1] = 3\n } else if (completedReps[1] < 5) {\n minReps[1] = completedReps[1]\n }\n if (completedReps[2] >= 8) {\n weights[2] += 5lb\n minReps[2] = 5\n } else if (completedReps[2] < 8) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] >= 10) {\n weights[3] += 5lb\n minReps[3] = 8\n } else if (completedReps[3] < 10) {\n minReps[3] = completedReps[3]\n }\n~}\nGoblet Squat, Dumbbell / 1x8-10 25lb 60s, 1x10-12 20lb 60s, 1x12-15 15lb 60s / warmup: none / progress: custom() {~\n if (completedReps[1] >= 10) {\n weights[1] += 5lb\n minReps[1] = 8\n } else if (completedReps[1] < 10) {\n minReps[1] = completedReps[1]\n }\n if (completedReps[2] >= 12) {\n weights[2] += 5lb\n minReps[2] = 10\n } else if (completedReps[2] < 12) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] >= 15) {\n weights[3] += 5lb\n minReps[3] = 15\n } else if (completedReps[3] < 15) {\n minReps[3] = completedReps[3]\n }\n~}\nFlat Knee Raise / 3x1-8 90s / warmup: none / progress: custom() {~\n if (completedReps[1] <= 8) {\n minReps[1] = completedReps[1]\n }\n if (completedReps[2] <= 8) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] <= 8) {\n minReps[3] = completedReps[3]\n }\n~}","id":"dlywvgab"},{"name":"A","exerciseText":"Bench Press, Barbell / ...Bench Press, Barbell[1:1]\nBent Over Row, Barbell / ...Bent Over Row, Barbell[1:1]\nSquat / ...Squat[1:1]\nBicep Curl, Dumbbell / ...Bicep Curl, Dumbbell[1:1]\nTriceps Extension, Dumbbell / ...Triceps Extension, Dumbbell[1:1]","id":"rvucohwd"},{"name":"B","exerciseText":"Shoulder Press, Dumbbell / ...Shoulder Press, Dumbbell[1:2]\nLat Pulldown, Cable / ...Lat Pulldown, Cable[1:2]\nDeadlift, Barbell / ...Deadlift, Barbell[1:2]\nLunge, Dumbbell / ...Lunge, Dumbbell[1:2]\nRussian Twist, Dumbbell / ...Russian Twist, Dumbbell[1:2]","id":"oyxujfie"}],"id":"faceaudn"},{"name":"Week 3","days":[{"name":"C","exerciseText":"Incline Bench Press, Dumbbell / ...Incline Bench Press, Dumbbell[1:3]\nSeated Row, Cable / ...Seated Row, Cable[1:3]\nLeg Press, Smith Machine / ...Leg Press, Smith Machine[1:3]\nHammer Curl, Dumbbell / ...Hammer Curl, Dumbbell[1:3]\nTriceps Pushdown, Cable / ...Triceps Pushdown, Cable[1:3]","id":"udzscpsh"},{"name":"D","exerciseText":"Overhead Press, Barbell / ...Overhead Press, Barbell[2:1]\nAssisted Pullup / ...Assisted Pullup[2:1]\nRomanian Deadlift / ...Romanian Deadlift[2:1]\nGoblet Squat, Dumbbell / ...Goblet Squat, Dumbbell[2:1]\nFlat Knee Raise / ...Flat Knee Raise[2:1]","id":"mdnvmuwd"},{"name":"A","exerciseText":"Bench Press, Barbell / ...Bench Press, Barbell[1:1]\nBent Over Row, Barbell / ...Bent Over Row, Barbell[1:1]\nSquat / ...Squat[1:1]\nBicep Curl, Dumbbell / ...Bicep Curl, Dumbbell[1:1]\nTriceps Extension, Dumbbell / ...Triceps Extension, Dumbbell[1:1]","id":"rmfcruyt"}],"id":"awjdlper"},{"name":"Week 4","days":[{"name":"B","exerciseText":"Shoulder Press, Dumbbell / ...Shoulder Press, Dumbbell[1:2]\nLat Pulldown, Cable / ...Lat Pulldown, Cable[1:2]\nDeadlift, Barbell / ...Deadlift, Barbell[1:2]\nLunge, Dumbbell / ...Lunge, Dumbbell[1:2]\nRussian Twist, Dumbbell / ...Russian Twist, Dumbbell[1:2]","id":"jvcphjmd"},{"name":"C","exerciseText":"Incline Bench Press, Dumbbell / ...Incline Bench Press, Dumbbell[1:3]\nSeated Row, Cable / ...Seated Row, Cable[1:3]\nLeg Press, Smith Machine / ...Leg Press, Smith Machine[1:3]\nHammer Curl, Dumbbell / ...Hammer Curl, Dumbbell[1:3]\nTriceps Pushdown, Cable / ...Triceps Pushdown, Cable[1:3]","id":"ovwwxhcr"},{"name":"D","exerciseText":"Overhead Press, Barbell / ...Overhead Press, Barbell[2:1]\nAssisted Pullup / ...Assisted Pullup[2:1]\nRomanian Deadlift / ...Romanian Deadlift[2:1]\nGoblet Squat, Dumbbell / ...Goblet Squat, Dumbbell[2:1]\nFlat Knee Raise / ...Flat Knee Raise[2:1]","id":"typmbcef"}],"id":"zjafbfcv"},{"name":"Week 5","days":[{"name":"A","exerciseText":"Bench Press, Barbell / ...Bench Press, Barbell[1:1]\nBent Over Row, Barbell / ...Bent Over Row, Barbell[1:1]\nSquat / ...Squat[1:1]\nBicep Curl, Dumbbell / ...Bicep Curl, Dumbbell[1:1]\nTriceps Extension, Dumbbell / ...Triceps Extension, Dumbbell[1:1]","id":"iirlvsvk"},{"name":"B","exerciseText":"Shoulder Press, Dumbbell / ...Shoulder Press, Dumbbell[1:2]\nLat Pulldown, Cable / ...Lat Pulldown, Cable[1:2]\nDeadlift, Barbell / ...Deadlift, Barbell[1:2]\nLunge, Dumbbell / ...Lunge, Dumbbell[1:2]\nRussian Twist, Dumbbell / ...Russian Twist, Dumbbell[1:2]","id":"fnukrgua"},{"name":"C","exerciseText":"Incline Bench Press, Dumbbell / ...Incline Bench Press, Dumbbell[1:3]\nSeated Row, Cable / ...Seated Row, Cable[1:3]\nLeg Press, Smith Machine / ...Leg Press, Smith Machine[1:3]\nHammer Curl, Dumbbell / ...Hammer Curl, Dumbbell[1:3]\nTriceps Pushdown, Cable / ...Triceps Pushdown, Cable[1:3]","id":"fupbupvv"}],"id":"giahshky"},{"name":"Week 6","days":[{"name":"D","exerciseText":"Overhead Press, Barbell / ...Overhead Press, Barbell[2:1]\nRomanian Deadlift / ...Romanian Deadlift[2:1]\nGoblet Squat, Dumbbell / ...Goblet Squat, Dumbbell[2:1]\nFlat Knee Raise / ...Flat Knee Raise[2:1]","id":"vquuysxy"},{"name":"A","exerciseText":"Bench Press, Barbell / ...Bench Press, Barbell[1:1]\nBent Over Row, Barbell / ...Bent Over Row, Barbell[1:1]\nSquat / ...Squat[1:1]\nBicep Curl, Dumbbell / ...Bicep Curl, Dumbbell[1:1]\nTriceps Extension, Dumbbell / ...Triceps Extension, Dumbbell[1:1]","id":"rpfidube"},{"name":"B","exerciseText":"Shoulder Press, Dumbbell / ...Shoulder Press, Dumbbell[1:2]\nLat Pulldown, Cable / ...Lat Pulldown, Cable[1:2]\nDeadlift, Barbell / ...Deadlift, Barbell[1:2]\nLunge, Dumbbell / ...Lunge, Dumbbell[1:2]\nRussian Twist, Dumbbell / ...Russian Twist, Dumbbell[1:2]","id":"hlerunaj"}],"id":"lcomsuho"},{"name":"Week 7","days":[{"name":"C","exerciseText":"Incline Bench Press, Dumbbell / ...Incline Bench Press, Dumbbell[1:3]\nSeated Row, Cable / ...Seated Row, Cable[1:3]\nLeg Press, Smith Machine / ...Leg Press, Smith Machine[1:3]\nHammer Curl, Dumbbell / ...Hammer Curl, Dumbbell[1:3]\nTriceps Pushdown, Cable / ...Triceps Pushdown, Cable[1:3]","id":"xwyicqyt"},{"name":"D","exerciseText":"Overhead Press, Barbell / ...Overhead Press, Barbell[2:1]\nAssisted Pullup / ...Assisted Pullup[2:1]\nRomanian Deadlift / ...Romanian Deadlift[2:1]\nGoblet Squat, Dumbbell / ...Goblet Squat, Dumbbell[2:1]\nFlat Knee Raise / ...Flat Knee Raise[2:1]","id":"wepxwwvs"},{"name":"A","exerciseText":"Bench Press, Barbell / ...Bench Press, Barbell[1:1]\nBent Over Row, Barbell / ...Bent Over Row, Barbell[1:1]\nSquat / ...Squat[1:1]\nBicep Curl, Dumbbell / ...Bicep Curl, Dumbbell[1:1]\nTriceps Extension, Dumbbell / ...Triceps Extension, Dumbbell[1:1]","id":"vtskxzpz"}],"id":"rhsiedcq"},{"name":"Week 8","days":[{"name":"B","exerciseText":"Shoulder Press, Dumbbell / ...Shoulder Press, Dumbbell[1:2]\nLat Pulldown, Cable / ...Lat Pulldown, Cable[1:2]\nDeadlift, Barbell / ...Deadlift, Barbell[1:2]\nLunge, Dumbbell / ...Lunge, Dumbbell[1:2]\nRussian Twist, Dumbbell / ...Russian Twist, Dumbbell[1:2]","id":"hffquteu"},{"name":"C","exerciseText":"Incline Bench Press, Dumbbell / ...Incline Bench Press, Dumbbell[1:3]\nSeated Row, Cable / ...Seated Row, Cable[1:3]\nLeg Press, Smith Machine / ...Leg Press, Smith Machine[1:3]\nHammer Curl, Dumbbell / ...Hammer Curl, Dumbbell[1:3]\nTriceps Pushdown, Cable / ...Triceps Pushdown, Cable[1:3]","id":"ftzdgikt"},{"name":"D","exerciseText":"Overhead Press, Barbell / ...Overhead Press, Barbell[2:1]\nAssisted Pullup / ...Assisted Pullup[2:1]\nRomanian Deadlift / ...Romanian Deadlift[2:1]\nGoblet Squat, Dumbbell / ...Goblet Squat, Dumbbell[2:1]\nFlat Knee Raise / ...Flat Knee Raise[2:1]","id":"fwnkitew"}],"id":"bnahohhq"},{"name":"Week 9","days":[{"name":"A","exerciseText":"Bench Press, Barbell / ...Bench Press, Barbell[1:1]\nBent Over Row, Barbell / ...Bent Over Row, Barbell[1:1]\nSquat / ...Squat[1:1]\nBicep Curl, Dumbbell / ...Bicep Curl, 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