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
Add Day Description
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// Day 1: Upper Power - Heavy presses and strength focus.
// Exercises are repeated for weeks 1 through 6.
Bench Press[ 1, 1-6] / ...t1_power_upper / 170.75lb
// --- TEMPLATES ---
// These are reusable templates for different exercise types.
// Powerlifting focused templates
t1_power_lower / used : none / 2x3-5 , 1x3-5+ / 85% @9+ / progress : lp (10lb )
t1_power_upper / used : none / 2x3-5 , 1x3-5+ / 85% @9+ / progress : lp (5lb )
t2_power_assist / used : none / 2x6-10 , 1x6-10+ / 75% @8+ / progress : dp (5lb , 6 , 10 )
t3_power_iso / used : none / 1x5-8 , 1x5-8+ / 70% @8+ / progress : dp (5lb , 5 , 8 )
t4_power_iso / used : none / 1x6-10 , 1x6-10+ / 70% @8+ / progress : dp (2.5lb , 6 , 10 )
t5_power_calf / used : none / 3x6-10 , 1x6-10+ / 60% @8 / progress : dp (5lb , 6 , 10 )
// Hypertrophy focused templates
t1_hypertrophy / used : none / 2x8-12 , 1x8-12+ / 75% @9+ / progress : dp (5lb , 8 , 12 )
t2_hypertrophy_iso / used : none / 2x8-12 , 1x8-12+ / 70% @9+ / progress : dp (2.5lb , 8 , 12 )
t3_hypertrophy_assist / used : none / 2x10-15 , 1x10-15+ / 65% @9+ / progress : dp (5lb , 10 , 15 )
t4_hypertrophy_leg_press / used : none / 3x10-15 , 1x10-15+ / 70% @9+ / progress : dp (10lb , 10 , 15 )
t5_hypertrophy_calf / used : none / 2x8-12 , 1x8-12+ / 60% @9+ / progress : dp (5lb , 8 , 12 )
// Myo-rep Templates
myo_assist_upper / used : none / 1x10-15+ @9+ , 3x4-6 / 70% 20s / progress : dp (5lb , 10 , 15 )
myo_iso_upper / used : none / 1x12-20+ @9+ , 4x5-7 / 65% 20s / progress : dp (2.5lb , 12 , 20 )
myo_leg_iso / used : none / 1x15-25+ @9+ , 4x6-8 / 65% 20s / progress : dp (5lb , 15 , 25 )
myo_calf / used : none / 1x15-25+ @9+ , 4x6-8 / 60% 20s / progress : dp (5lb , 15 , 25 )
myo_shrug / used : none / 1x10-15+ @8+ , 4x5-7 / 60% 20s / progress : dp (5lb , 10 , 15 )
Bent Over Row[ 3, 1-6] / ...t1_power_upper
Incline Bench Press, Dumbbell[ 2, 1-6] / ...t2_power_assist
Pull Up[ 4, 1-6] / ...myo_assist_upper
Bicep Curl, Barbell[ 6, 1-6] / ...myo_iso_upper
Skullcrusher[ 7, 1-6] / ...myo_iso_upper
Delete Day
Add Day
Week Stats Total Sets: 23
Strength Sets: 17, 74%
Hypertrophy Sets: 6, 26%
Upper Sets: 23 (17s , 6h ), 1d Lower Sets: 0
Core Sets: 0
Push Sets: 11 (7s , 4h ), 1d Pull Sets: 12 (10s , 2h ), 1d Legs Sets: 0
Shoulders: 7↑ (5s , 2h ), 1d Abs: 0↑
Glutes: 0↑
Hamstrings: 0↑
Quadriceps: 0↑
Calves: 0↑
Forearms: 6↑ (5s , 1h ), 1d {"maxWidth":2400,"url":"/planner"}
{"exportedProgram":{"customExercises":{},"program":{"deletedExercises":[],"planner":{"name":"PHUL-DM ","vtype":"planner","weeks":[{"name":"Week 0","days":[{"name":"Template","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 / 170.75lb\n// --- TEMPLATES ---\n// These are reusable templates for different exercise types.\n\n// Powerlifting focused templates\nt1_power_lower / used: none / 2x3-5, 1x3-5+ / 85% @9+ / progress: lp(10lb)\nt1_power_upper / used: none / 2x3-5, 1x3-5+ / 85% @9+ / progress: lp(5lb)\nt2_power_assist / used: none / 2x6-10, 1x6-10+ / 75% @8+ / progress: dp(5lb, 6, 10)\nt3_power_iso / used: none / 1x5-8, 1x5-8+ / 70% @8+ / progress: dp(5lb, 5, 8)\nt4_power_iso / used: none / 1x6-10, 1x6-10+ / 70% @8+ / progress: dp(2.5lb, 6, 10)\nt5_power_calf / used: none / 3x6-10, 1x6-10+ / 60% @8 / progress: dp(5lb, 6, 10)\n\n// Hypertrophy focused templates\nt1_hypertrophy / used: none / 2x8-12, 1x8-12+ / 75% @9+ / progress: dp(5lb, 8, 12)\nt2_hypertrophy_iso / used: none / 2x8-12, 1x8-12+ / 70% @9+ / progress: dp(2.5lb, 8, 12)\nt3_hypertrophy_assist / used: none / 2x10-15, 1x10-15+ / 65% @9+ / progress: dp(5lb, 10, 15)\nt4_hypertrophy_leg_press / used: none / 3x10-15, 1x10-15+ / 70% @9+ / progress: dp(10lb, 10, 15)\nt5_hypertrophy_calf / used: none / 2x8-12, 1x8-12+ / 60% @9+ / progress: dp(5lb, 8, 12)\n\n// Myo-rep Templates\nmyo_assist_upper / used: none / 1x10-15+ @9+, 3x4-6 / 70% 20s / progress: dp(5lb, 10, 15)\nmyo_iso_upper / used: none / 1x12-20+ @9+, 4x5-7 / 65% 20s / progress: dp(2.5lb, 12, 20)\nmyo_leg_iso / used: none / 1x15-25+ @9+, 4x6-8 / 65% 20s / progress: dp(5lb, 15, 25)\nmyo_calf / used: none / 1x15-25+ @9+, 4x6-8 / 60% 20s / progress: dp(5lb, 15, 25)\nmyo_shrug / used: none / 1x10-15+ @8+, 4x5-7 / 60% 20s / progress: dp(5lb, 10, 15)\nBent Over Row[3,1-6] / ...t1_power_upper\nIncline Bench Press, Dumbbell[2,1-6] / ...t2_power_assist\nPull Up[4,1-6] / ...myo_assist_upper\nBicep Curl, Barbell[6,1-6] / ...myo_iso_upper\nSkullcrusher[7,1-6] / ...myo_iso_upper"}]},{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"// --- TEMPLATES ---\n// These are reusable templates for different exercise types.\n\n// Powerlifting focused templates\nt1_power_lower[2-6] / used: none / 2x3-5, 1x3-5+ / 85% @9+\nt1_power_upper[2-6] / used: none / 2x3-5, 1x3-5+ / 85% @9+\nt2_power_assist[2-6] / used: none / 2x6-10, 1x6-10+ / 75% @8+\nt3_power_iso[2-6] / used: none / 1x5-8, 1x5-8+ / 70% @8+\nt4_power_iso[2-6] / used: none / 1x6-10, 1x6-10+ / 70% @8+\nt5_power_calf[2-6] / used: none / 3x6-10, 1x6-10+ / 60% @8\n// Hypertrophy focused templates\nt1_hypertrophy[2-6] / used: none / 2x8-12, 1x8-12+ / 75% @9+\nt2_hypertrophy_iso[2-6] / used: none / 2x8-12, 1x8-12+ / 70% @9+\nt3_hypertrophy_assist[2-6] / used: none / 2x10-15, 1x10-15+ / 65% @9+\nt4_hypertrophy_leg_press[2-6] / used: none / 3x10-15, 1x10-15+ / 70% @9+\nt5_hypertrophy_calf[2-6] / used: none / 2x8-12, 1x8-12+ / 60% @9+\n// Myo-rep Templates\nmyo_assist_upper[2-6] / used: none / 1x10-15+ @9+, 3x4-6 / 70% 20s\nmyo_iso_upper[2-6] / used: none / 1x12-20+ @9+, 4x5-7 / 65% 20s\nmyo_leg_iso[2-6] / used: none / 1x15-25+ @9+, 4x6-8 / 65% 20s\nmyo_calf[2-6] / used: none / 1x15-25+ @9+, 4x6-8 / 60% 20s\nmyo_shrug[2-6] / used: none / 1x10-15+ @8+, 4x5-7 / 60% 20s"},{"name":"Day 2","exerciseText":"// Day 2: Lower Power - Heavy leg work and pulling movements.\nSquat[1,2-6] / ...t1_power_lower\nRomanian Deadlift, Barbell[2,2-6] / ...t1_power_lower\nLeg Press[3,2-6] / ...t4_hypertrophy_leg_press\nSeated Leg Curl[4,2-6] / ...myo_leg_iso\nStanding Calf Raise[5,2-6] / ...myo_calf"},{"name":"Day 3","exerciseText":"// Day 3: Upper Hypertrophy - Higher volume pressing movements.\nIncline Bench Press[1,2-6] / ...t1_hypertrophy\nChest Fly[2,2-6] / ...myo_iso_upper\nSeated Row[3,2-6] / ...t1_hypertrophy\nLat Pulldown[4,2-6] / ...t2_hypertrophy_iso\nLateral Raise[5,2-6] / ...myo_iso_upper\nIncline Curl[6,2-6] / ...myo_iso_upper\nTriceps Extension, Cable[7,2-6] / ...myo_iso_upper"},{"name":"Day 4","exerciseText":"// Day 4: Lower Hypertrophy - Higher volume pulling movements and legs.\nDeadlift[1,2-6] / ...t1_hypertrophy\nSplit Squat[2,2-6] / ...t1_hypertrophy\nLeg Extension[4,2-6] / ...myo_leg_iso\nSeated Leg Curl[5,2-6] / ...myo_leg_iso\nCalf Press on Leg Press[7,2-6] / ...myo_calf"}]},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":""},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":""},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 4","days":[{"name":"Day 1","exerciseText":""},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 5","days":[{"name":"Day 1","exerciseText":""},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 6","days":[{"name":"Day 1","exerciseText":""},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 7","days":[{"name":"Day 1","exerciseText":"// Deload Week - Reduced intensity and volume\nBench Press / 3x5 / 102.5lb / 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"},{"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"},{"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 / 2x12 / 50% / progress: none"},{"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"}]}]},"exercises":[],"vtype":"program","days":[],"deletedDays":[],"url":"https://www.liftosaur.com/programs/phul","isMultiweek":true,"name":"PHUL-DM ","weeks":[],"nextDay":3,"shortDescription":"Power Hypertrophy Upper Lower - trying to combine training for strength and hypertrophy","clonedAt":1766872737886,"description":"4 day a week program, first 2 days is \"strength\" - upper and lower, second 2 days is hypertrophy - upper and lower. ","tags":[],"deletedWeeks":[],"author":"Brandon Campbell","id":"ehuiucxl"},"version":"20251030203130","settings":{"timers":{"warmup":90,"workout":90,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}
