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. Repeated exercises from previous weeks:
Bench Press [ 1 , 1-6 ] / ...t1_power_upper
Incline Bench Press, Dumbbell [ 2 , 1-6 ] / ...t2_power_assist
Bent Over Row [ 3 , 1-6 ] / ...t1_power_upper
Lat Pulldown [ 4 , 1-6 ] / ...myo_assist_upper
Overhead Press [ 5 , 1-6 ] / ...t3_power_iso
Bicep Curl, Barbell [ 6 , 1-6 ] / ...myo_iso_upper
Skullcrusher [ 7 , 1-6 ] / ...myo_iso_upper
Week Stats
Total Sets: 25
Strength Sets: 17, 68%
Hypertrophy Sets: 8, 32%
Upper Sets: 25 (17s , 8h ) , 1d
Lower Sets: 0
Core Sets: 0
Push Sets: 13 (7s , 6h ) , 1d
Pull Sets: 12 (10s , 2h ) , 1d
Legs Sets: 0
Shoulders: 9↑ (5s , 4h ) , 1d
Triceps: 9↑ (6s , 4h ) , 1d
Back: 8↑ (6s , 2h ) , 1d
Abs: 0↑
Glutes: 0↑
Hamstrings: 0↑
Quadriceps: 0↑
Chest: 9↑ (5s , 4h ) , 1d
Biceps: 9↑ (7s , 2h ) , 1d
Calves: 0↑
Forearms: 6↑ (5s , 1h ) , 1d
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{"exportedProgram":{"customExercises":{},"program":{"id":"stoymxwd","name":"My PHUL program","url":"","author":"","shortDescription":"","description":"","nextDay":1,"weeks":[],"isMultiweek":false,"days":[],"exercises":[],"tags":[],"deletedDays":[],"deletedWeeks":[],"deletedExercises":[],"clonedAt":1750870823753,"planner":{"name":"My PHUL program","weeks":[{"name":"Week 0","days":[{"name":"Template","exerciseText":"// --- TEMPLATES ---\n// These are reusable templates for different exercise types.\n\n// Powerlifting focused templates\nt1_power_lower[1-6] / used: none / 2x3-5, 1x3-5+ / 85% @9+ / progress: lp(10lb)\nt1_power_upper[1-6] / used: none / 2x3-5, 1x3-5+ / 85% @9+ / progress: lp(5lb)\nt2_power_assist[1-6] / used: none / 2x6-10, 1x6-10+ / 75% @8+ / progress: dp(5lb, 6, 10)\nt3_power_iso[1-6] / used: none / 1x5-8, 1x5-8+ / 70% @8+ / progress: dp(5lb, 5, 8)\nt4_power_iso[1-6] / used: none / 1x6-10, 1x6-10+ / 70% @8+ / progress: dp(2.5lb, 6, 10)\nt5_power_calf[1-6] / used: none / 3x6-10, 1x6-10+ / 60% @8 / progress: dp(5lb, 6, 10)\n\n// Hypertrophy focused templates\nt1_hypertrophy[1-6] / used: none / 2x8-12, 1x8-12+ / 75% @9+ / progress: dp(5lb, 8, 12)\nt2_hypertrophy_iso[1-6] / used: none / 2x8-12, 1x8-12+ / 70% @9+ / progress: dp(2.5lb, 8, 12)\nt3_hypertrophy_assist[1-6] / used: none / 2x10-15, 1x10-15+ / 65% @9+ / progress: dp(5lb, 10, 15)\nt4_hypertrophy_leg_press[1-6] / used: none / 3x10-15, 1x10-15+ / 70% @9+ / progress: dp(10lb, 10, 15)\nt5_hypertrophy_calf[1-6] / used: none / 2x8-12, 1x8-12+ / 60% @9+ / progress: dp(5lb, 8, 12)\n\n// Myo-rep Templates\nmyo_assist_upper[1-6] / used: none / 1x10-15+ @9+, 3x4-6 / 20s 70% / progress: dp(5lb, 10, 15)\nmyo_iso_upper[1-6] / used: none / 1x12-20+ @9+, 4x5-7 / 20s 65% / progress: dp(2.5lb, 12, 20)\nmyo_leg_iso[1-6] / used: none / 1x15-25+ @9+, 4x6-8 / 20s 65% / progress: dp(5lb, 15, 25)\nmyo_calf[1-6] / used: none / 1x15-25+ @9+, 4x6-8 / 20s 60% / progress: dp(5lb, 15, 25)\nmyo_shrug[1-6] / used: none / 1x10-15+ @8+, 4x5-7 / 20s 60% / progress: dp(5lb, 10, 15)","id":"whptmhpc"}],"id":"kloenvhe"},{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"// Day 1: Upper Power - Heavy presses and strength focus.\n// Exercises are repeated for weeks 1 through 6.\nBench Press[1,1-6] / ...t1_power_upper\nIncline Bench Press, Dumbbell[2,1-6] / ...t2_power_assist\nBent Over Row[3,1-6] / ...t1_power_upper\nLat Pulldown[4,1-6] / ...myo_assist_upper\nOverhead Press[5,1-6] / ...t3_power_iso\nBicep Curl, Barbell[6,1-6] / ...myo_iso_upper\nSkullcrusher[7,1-6] / ...myo_iso_upper","id":"zsupbtkn"},{"name":"Day 2","exerciseText":"// Day 2: Lower Power - Heavy leg work and pulling movements.\nSquat, Smith Machine[1,1-6] / ...t1_power_lower\nDeadlift[2,1-6] / ...t1_power_lower\nLeg Press[3,1-6] / ...t4_hypertrophy_leg_press\nSeated Leg Curl[4,1-6] / ...myo_leg_iso\nStanding Calf Raise[5,1-6] / ...myo_calf","id":"dcxjaulw"},{"name":"Day 3","exerciseText":"// Day 3: Upper Hypertrophy - Higher volume pressing movements.\nIncline Bench Press[1,1-6] / ...t1_hypertrophy\nChest Fly[2,1-6] / ...myo_iso_upper\nSeated Row[3,1-6] / ...t1_hypertrophy\nBent Over One Arm Row[4,1-6] / ...t2_hypertrophy_iso\nLateral Raise[5,1-6] / ...myo_iso_upper\nIncline Curl[6,1-6] / ...myo_iso_upper\nTriceps Extension, Cable[7,1-6] / ...myo_iso_upper\nReverse Fly[8,1-6] / ...myo_iso_upper\nShrug, Dumbbell[9,1-6] / ...myo_shrug","id":"bmrfoszn"},{"name":"Day 4","exerciseText":"// Day 4: Lower Hypertrophy - Higher volume pulling movements and legs.\nFront Squat[1,1-6] / ...t1_hypertrophy\nBulgarian Split Squat[2,1-6] / ...t1_hypertrophy\nHip Thrust, Leverage Machine[3,1-6] / ...myo_leg_iso\nRomanian Deadlift, Smith Machine[4,1-6] / ...myo_leg_iso\nSeated Leg Curl[5,1-6] / ...myo_leg_iso\nSeated Calf Raise[6,1-6] / ...myo_calf\nCalf Press on Leg Press[7,1-6] / ...myo_calf","id":"nbvyeijs"}],"id":"xuwwmxat"},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":"","id":"eqhrxwvb"},{"name":"Day 2","exerciseText":"","id":"pxqdgzgc"},{"name":"Day 3","exerciseText":"","id":"jletzoun"},{"name":"Day 4","exerciseText":"","id":"zalanqoa"}],"id":"qsyppwei"},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"","id":"uifxmjfv"},{"name":"Day 2","exerciseText":"","id":"ooysuyxj"},{"name":"Day 3","exerciseText":"","id":"fqxigtea"},{"name":"Day 4","exerciseText":"","id":"hlqybpwg"}],"id":"arnehbvw"},{"name":"Week 4","days":[{"name":"Day 1","exerciseText":"","id":"hgcnnmup"},{"name":"Day 2","exerciseText":"","id":"qhxgghxj"},{"name":"Day 3","exerciseText":"","id":"rqtbytdp"},{"name":"Day 4","exerciseText":"","id":"qzuckcbl"}],"id":"obemuxvn"},{"name":"Week 5","days":[{"name":"Day 1","exerciseText":"","id":"xnxicyyp"},{"name":"Day 2","exerciseText":"","id":"rakfqoan"},{"name":"Day 3","exerciseText":"","id":"sjwqwcbl"},{"name":"Day 4","exerciseText":"","id":"kdzamyjv"}],"id":"shfebvyg"},{"name":"Week 6","days":[{"name":"Day 1","exerciseText":"","id":"lxncjbep"},{"name":"Day 2","exerciseText":"","id":"bvmbucjc"},{"name":"Day 3","exerciseText":"","id":"pddpabmn"},{"name":"Day 4","exerciseText":"","id":"kycvkigu"}],"id":"fvxxduik"},{"name":"Week 7","days":[{"name":"Day 1","exerciseText":"// Deload Week - Reduced intensity and volume\nBench Press / 3x5 50% / progress: none\nIncline Bench Press, Dumbbell / 3x8 50% / progress: none\nBent Over Row / 3x5 50% / progress: none\nLat Pulldown / 3x8 50% / progress: none\nOverhead Press / 2x8 50% / progress: none\nBicep Curl, Barbell / 2x10 50% / progress: none\nSkullcrusher / 2x10 50% / progress: none","id":"qwwlqabd"},{"name":"Day 2","exerciseText":"// Deload Week\nSquat, Smith Machine / 3x5 50% / progress: none\nDeadlift / 3x5 50% / progress: none\nLeg Press / 3x10 50% / progress: none\nSeated Leg Curl / 3x10 50% / progress: none\nStanding Calf Raise / 3x10 50% / progress: none","id":"texjyujy"},{"name":"Day 3","exerciseText":"// Deload Week\nIncline Bench Press / 3x10 50% / progress: none\nChest Fly / 3x10 50% / progress: none\nSeated Row / 3x10 50% / progress: none\nBent Over One Arm Row / 3x10 50% / progress: none\nLateral Raise / 2x12 50% / progress: none\nIncline Curl / 2x12 50% / progress: none\nTriceps Extension, Cable / 2x12 50% / progress: none\nReverse Fly / 2x12 50% / progress: none\nShrug, Dumbbell / 2x12 50% / progress: none","id":"xbcwienm"},{"name":"Day 4","exerciseText":"// Deload Week\nFront Squat / 3x10 50% / progress: none\nBulgarian Split Squat / 3x10 50% / progress: none\nHip Thrust, Leverage Machine / 3x10 50% / progress: none\nRomanian Deadlift, Smith Machine / 3x12 50% / progress: none\nSeated Leg Curl / 3x12 50% / progress: none\nSeated Calf Raise / 3x12 50% / progress: none\nCalf Press on Leg Press / 3x12 50% / progress: none","id":"kiwmhyut"}],"id":"yoacqpfn"}],"vtype":"planner"},"vtype":"program"},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":90,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}
