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
Week Description (Markdown)
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Week Stats Total Sets: 87
Strength Sets: 15, 17%
Hypertrophy Sets: 72, 83%
Upper Sets: 48 (6s , 42h ), 2d Lower Sets: 36 (6s , 30h ), 2d Push Sets: 24 (3s , 21h ), 2d Pull Sets: 30 (6s , 24h ), 4d Legs Sets: 30 (3s , 27h ), 2d Shoulders: 24↓ (3s , 21h ), 2d Triceps: 14↓ (2s , 12h ), 2d Glutes: 30↓ (5s , 26h ), 2d Hamstrings: 15↓ (3s , 12h ), 2d Quadriceps: 15↓ (5s , 11h ), 2d Biceps: 15↓ (2s , 14h ), 2d Forearms: 14↓ (2s , 12h ), 2d {"maxWidth":2400,"url":"/planner","isLoggedIn":false}
{"exportedProgram":{"customExercises":{},"program":{"id":"vvsowbmt","name":"Thick Stacks (modified)","url":"","author":"","shortDescription":"","description":"","nextDay":1,"weeks":[],"isMultiweek":false,"days":[{"id":"pkhxzllk","name":"Day 1","exercises":[]}],"exercises":[],"tags":[],"deletedDays":[],"deletedWeeks":[],"deletedExercises":[],"clonedAt":1738113362512,"planner":{"name":"Thick Stacks (modified)","weeks":[{"name":"Week 1","description":"Training Weeks 1-5","days":[{"name":"Day 1: Lower Body Overload","exerciseText":"// Use slingshot if you want\nSquat, Barbell[1-5] / 2x5, 1x5+ 75%\nDeadlift, Barbell[1-5] / 2x5, 1x5+ 75%\n// 2 sec. pause at top\nHip Thrust, Barbell[1-5] / 3x8 @9\n// superset1 4 sec. eccentric, per-leg\nLunge, Dumbbell[1-5] / 3x10 @8\n// superset1\nHip Abductor, Cable[1-5] / ...Lunge, Dumbbell[1]\n// hold 30 sec.\nPlank, Bodyweight[1-5] / 3x1","id":"ebzdnqfo"},{"name":"Day 2: Upper Body Overload","exerciseText":"Bench Press, Barbell[1-5] / 2x5, 1x5+ @7\nLat Pulldown, Cable[1-5] / 2x5, 1x5+ @7\nPendlay Row, Barbell[1-5] / 3x8 @9\nArnold Press, Dumbbell[1-5] / 3x10 @8\n// superset1\nLateral Raise, Dumbbell[1-5] / 3x12 @9\n// superset1\nSkullcrusher, Dumbbell[1-5] / ...Lateral Raise, Dumbbell[2]\n// superset2\nTriceps Pushdown, Cable[1-5] / 3x12 @10\n// superset2\nBicep Curl, Dumbbell[1-5] / ...Triceps Pushdown, Cable[2]","id":"ncfacvvv"},{"name":"Day 3: Lower Body Hypertrophy","exerciseText":"Sumo Deadlift, Barbell[1-5] / 3x8 @7\n// use slingshot if you want\nSquat, Barbell[1-5] / 3x8 @7\nRomanian Deadlift, Barbell[1-5] / 3x10 @8\n// superset1\nRomanian Deadlift, Dumbbell[1-5] / 3x12 @9\n// superset1\nCable Pull Through, Cable[1-5] / ...Romanian Deadlift, Dumbbell[3]\n// paused, 2 sec. in the hole\nGoblet Squat, Dumbbell[1-5] / 3x12 @8\nGlute Kickback, Cable[1-5] / 3x15 @10","id":"wizdgfgh"},{"name":"Day 4: Upper Body Hypertrophy","exerciseText":"Overhead Press, Dumbbell[1-5] / 3x8 @7\n// pronated grip\nLat Pulldown, Cable[1-5] / 3x8 @7\nSeated Row, Cable[1-5] / 3x10 @8\n// w/ external rotation\nFace Pull, Band[1-5] / 3x12 @9\n// superset1\nBicep Curl, Dumbbell[1-5] / 3x12 @8\n// superset1\nTriceps Pushdown, Cable[1-5] / ...Bicep Curl, Dumbbell[4]\n// superset2\nLateral Raise, Dumbbell[1-5] / 3x15 @10\n// superset2\nHammer Curl, Dumbbell[1-5] / ...Lateral Raise, Dumbbell[4]","id":"jncfodek"}],"id":"wmibjtka"},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":"","id":"ffnpljuc"},{"name":"Day 2","exerciseText":"","id":"tszpxwbc"},{"name":"Day 3","exerciseText":"","id":"fueijuhg"},{"name":"Day 4","exerciseText":"","id":"rnoeawcx"}],"id":"nubyhkfs"},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"","id":"rruyuaqa"},{"name":"Day 2","exerciseText":"","id":"vigijhss"},{"name":"Day 3","exerciseText":"","id":"nlbjcrcg"},{"name":"Day 4","exerciseText":"","id":"rfhalstx"}],"id":"zwmayxef"},{"name":"Week 4 TAPER WEEK","days":[{"name":"Day 1","exerciseText":"","id":"arutgind"},{"name":"Day 2","exerciseText":"","id":"uefyvysi"},{"name":"Day 3","exerciseText":"","id":"mkpesaen"},{"name":"Day 4","exerciseText":"","id":"wldmeoql"}],"id":"xgvhlgak"},{"name":"Week 5 TEST WEEK","days":[{"name":"Day 1","exerciseText":"","id":"nuighira"},{"name":"Day 2","exerciseText":"","id":"rfsbetgt"},{"name":"Day 3","exerciseText":"","id":"iqznylgh"},{"name":"Day 4","exerciseText":"","id":"iyzgbcmj"}],"id":"lhofyoum"},{"name":"Week 6","days":[{"name":"Day 1: Lower Body Overload","exerciseText":"","id":"rwtycsko"},{"name":"Day 2: Upper Body Overload","exerciseText":"","id":"cnobshxy"},{"name":"Day 4: Lower Body Hypertrophy","exerciseText":"","id":"hfxuxgce"},{"name":"Day 5: Upper Body Hypertrophy","exerciseText":"","id":"vpjikpse"},{"name":"Day 6: Lower Body Extra Glute Focus","exerciseText":"","id":"jrulaueh"}],"id":"jvwpszjb"}],"vtype":"planner"},"vtype":"program"},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":90,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}
