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
Day Description (Markdown)
Week Stats
Total Sets: 130
Strength Sets: 0, 0%
Hypertrophy Sets: 130, 100%
Upper Sets: 90 (90h ) , 3d
Lower Sets: 30 (30h ) , 1d
Core Sets: 10 (10h ) , 2d
Push Sets: 50 (50h ) , 3d
Pull Sets: 40 (40h ) , 3d
Legs Sets: 30 (30h ) , 1d
Shoulders: 43↓ (43h ) , 3d
Triceps: 28↓ (28h ) , 3d
Back: 40↓ (40h ) , 3d
Abs: 10 (10h ) , 2d
Glutes: 13↓ (13h ) , 1d
Hamstrings: 18↓ (18h ) , 1d
Quadriceps: 20↓ (20h ) , 1d
Chest: 35↓ (35h ) , 3d
Biceps: 25↓ (25h ) , 3d
Calves: 15↓ (15h ) , 1d
Forearms: 15↓ (15h ) , 3d
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{"exportedProgram":{"customExercises":{"byldioeu":{"vtype":"custom_exercise","id":"byldioeu","name":"Straight Arm Pulldown, Cable","isDeleted":false,"types":["pull","upper"],"meta":{"targetMuscles":["Deltoid Posterior","Latissimus Dorsi","Triceps Brachii"],"synergistMuscles":[],"bodyParts":[],"sortedEquipment":[]}}},"program":{"deletedExercises":[],"planner":{"name":"MusclePharm \"Get Swole\" 20-week trainer","vtype":"planner","weeks":[{"name":"Week 1","days":[{"name":"Day 1: Chest & Back","description":"**Phase 1: The Foundation**\nFocus: Hypertrophy & Conditioning. 5x12, Supersets.","exerciseText":"Bench Press, Barbell / 5x12 / superset: A / progress: lp(5lb)\nBent Over Row, Barbell / 5x12 / superset: A / progress: lp(5lb)\n\nIncline Bench Press, Dumbbell / 5x12 / superset: B / progress: lp(5lb)\nLat Pulldown, Cable / 5x12 / superset: B / progress: lp(2.5lb)\n\nChest Fly, Dumbbell / 5x12 / superset: C\nPullover, Dumbbell / 5x12 / superset: C"},{"name":"Day 2: Legs & Abs","exerciseText":"Squat, Barbell / 5x12 / superset: A / progress: lp(10lb)\nLying Leg Curl, Leverage Machine / 5x12 / superset: A\n\nLeg Press, Leverage Machine / 5x12 / superset: B\nStiff Leg Deadlift, Barbell / 5x12 / superset: B\n\nLunge, Barbell / 5x12 / superset: C\nStanding Calf Raise, Barbell / 5x12 / superset: C\n\nAb Wheel, Bodyweight / 5x10"},{"name":"Day 3: Arms","exerciseText":"Bicep Curl, Barbell / 5x12 / superset: A / progress: lp(2.5lb)\nSkullcrusher, Barbell / 5x12 / superset: A / progress: lp(2.5lb)\n\nIncline Curl, Dumbbell / 5x12 / superset: B\nTriceps Extension, Dumbbell / 5x12 / superset: B\n\nPreacher Curl, EZ Bar / 5x12 / superset: C\nCable Kickback, Cable / 5x12 / superset: C"},{"name":"Day 4: Shoulders & Abs","exerciseText":"Overhead Press, Barbell / 5x12 / superset: A / progress: lp(5lb)\nUpright Row, Barbell / 5x12 / superset: A / progress: lp(2.5lb)\n\nArnold Press, Dumbbell / 5x12 / superset: B\nLateral Raise, Dumbbell / 5x12 / superset: B\n\nFront Raise, Dumbbell / 5x12 / superset: C\nShrug, Barbell / 5x12 / superset: C\n\nPlank, Bodyweight / 5x60"}]},{"name":"Week 2","days":[{"name":"Day 1: Chest & Back","description":"Repeat Phase 1 logic. Explicit definitions used to prevent reuse errors.","exerciseText":"Bench Press, Barbell / 5x12 / superset: A / progress: lp(5lb)\nBent Over Row, Barbell / 5x12 / superset: A / progress: lp(5lb)\nIncline Bench Press, Dumbbell / 5x12 / superset: B / progress: lp(5lb)\nLat Pulldown, Cable / 5x12 / superset: B / progress: lp(2.5lb)\nChest Fly, Dumbbell / 5x12 / superset: C\nPullover, Dumbbell / 5x12 / superset: C"},{"name":"Day 2: Legs & Abs","exerciseText":"Squat, Barbell / 5x12 / superset: A / progress: lp(10lb)\nLying Leg Curl, Leverage Machine / 5x12 / superset: A\nLeg Press, Leverage Machine / 5x12 / superset: B\nStiff Leg Deadlift, Barbell / 5x12 / superset: B\nLunge, Barbell / 5x12 / superset: C\nStanding Calf Raise, Barbell / 5x12 / superset: C\nAb Wheel, Bodyweight / 5x10"},{"name":"Day 3: Arms","exerciseText":"Bicep Curl, Barbell / 5x12 / superset: A / progress: lp(2.5lb)\nSkullcrusher, Barbell / 5x12 / superset: A / progress: lp(2.5lb)\nIncline Curl, Dumbbell / 5x12 / superset: B\nTriceps Extension, Dumbbell / 5x12 / superset: B\nPreacher Curl, EZ Bar / 5x12 / superset: C\nCable Kickback, Cable / 5x12 / superset: C"},{"name":"Day 4: Shoulders & Abs","exerciseText":"Overhead Press, Barbell / 5x12 / superset: A / progress: lp(5lb)\nUpright Row, Barbell / 5x12 / superset: A / progress: lp(2.5lb)\nArnold Press, Dumbbell / 5x12 / superset: B\nLateral Raise, Dumbbell / 5x12 / superset: B\nFront Raise, Dumbbell / 5x12 / superset: C\nShrug, Barbell / 5x12 / superset: C\nPlank, Bodyweight / 5x60"}]},{"name":"Week 5","days":[{"name":"Day 1: Chest & Back","description":"**Phase 2: The Pyramid**\nStrength & Power. Ascending weight, descending reps.","exerciseText":"Pyr: Bench Press, Barbell / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Bent Over Row, Barbell / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Incline Bench Press, Dumbbell / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Lat Pulldown, Cable / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Chest Fly, Dumbbell / 5x12\nPyr: Seated Row, Cable / 5x12"},{"name":"Day 2: Legs & Abs","exerciseText":"Pyr: Squat, Barbell / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Leg Press, Leverage Machine / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Leg Extension, Leverage Machine / 4x15\nPyr: Lying Leg Curl, Leverage Machine / 4x15\nPyr: Standing Calf Raise, Barbell / 1x25, 1x20, 1x15, 1x12\nPyr: Ab Wheel, Bodyweight / 5x12"},{"name":"Day 3: Arms","exerciseText":"Pyr: Bicep Curl, Barbell / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Skullcrusher, Barbell / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Preacher Curl, EZ Bar / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Triceps Pushdown, Cable / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Hammer Curl, Dumbbell / 4x12\nPyr: Bench Dip, Bodyweight / 4x15"},{"name":"Day 4: Shoulders & Abs","exerciseText":"Pyr: Overhead Press, Barbell / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Lateral Raise, Dumbbell / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Upright Row, Barbell / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Front Raise, Dumbbell / 4x12\nPyr: Shrug, Barbell / 4x12\nPyr: Crunch, Bodyweight / 5x20"}]},{"name":"Week 6","days":[{"name":"Day 1: Chest & Back","description":"Repeat Phase 2 logic","exerciseText":"Pyr: Bench Press, Barbell / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Bent Over Row, Barbell / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Incline Bench Press, Dumbbell / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Lat Pulldown, Cable / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Chest Fly, Dumbbell / 5x12\nPyr: Seated Row, Cable / 5x12"},{"name":"Day 2: Legs & Abs","exerciseText":"Pyr: Squat, Barbell / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Leg Press, Leverage Machine / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Leg Extension, Leverage Machine / 4x15\nPyr: Lying Leg Curl, Leverage Machine / 4x15\nPyr: Standing Calf Raise, Barbell / 1x25, 1x20, 1x15, 1x12\nPyr: Ab Wheel, Bodyweight / 5x12"},{"name":"Day 3: Arms","exerciseText":"Pyr: Bicep Curl, Barbell / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Skullcrusher, Barbell / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Preacher Curl, EZ Bar / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Triceps Pushdown, Cable / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Hammer Curl, Dumbbell / 4x12\nPyr: Bench Dip, Bodyweight / 4x15"},{"name":"Day 4: Shoulders & Abs","exerciseText":"Pyr: Overhead Press, Barbell / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Lateral Raise, Dumbbell / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Upright Row, Barbell / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Front Raise, Dumbbell / 4x12\nPyr: Shrug, Barbell / 4x12\nPyr: Crunch, Bodyweight / 5x20"}]},{"name":"Week 9","days":[{"name":"Day 1: Chest & Back","description":"**Phase 3: The Pump**\nTri-sets. Metabolic Stress. No rest inside tri-set.","exerciseText":"Pump: Bench Press, Dumbbell / 4x12 / superset: A\nPump: Incline Bench Press, Dumbbell / 4x12 / superset: A\nPump: Chest Fly, Dumbbell / 4x12 / superset: A\n\nPump: Wide Pull Up, Bodyweight / 4x12 / superset: B\nPump: Seated Row, Cable / 4x12 / superset: B\nPump: Pullover, Dumbbell / 4x12 / superset: B"},{"name":"Day 2: Legs & Abs","exerciseText":"Pump: Squat, Barbell / 4x12 / superset: A\nPump: Leg Press, Leverage Machine / 4x12 / superset: A\nPump: Leg Extension, Leverage Machine / 4x12 / superset: A\n\nPump: Stiff Leg Deadlift, Barbell / 4x12 / superset: B\nPump: Lying Leg Curl, Leverage Machine / 4x12 / superset: B\nPump: Lunge, Barbell / 4x12 / superset: B\n\nPump: Cable Crunch, Cable / 4x20"},{"name":"Day 3: Arms","exerciseText":"Pump: Preacher Curl, EZ Bar / 4x12 / superset: A\nPump: Bicep Curl, Dumbbell / 4x12 / superset: A\nPump: Hammer Curl, Dumbbell / 4x12 / superset: A\n\nPump: Skullcrusher, Barbell / 4x12 / superset: B\nPump: Triceps Pushdown, Cable / 4x12 / superset: B\nPump: Bench Dip, Bodyweight / 4x12 / superset: B"},{"name":"Day 4: Shoulders & Abs","exerciseText":"Pump: Arnold Press, Dumbbell / 4x12 / superset: A\nPump: Lateral Raise, Dumbbell / 4x12 / superset: A\nPump: Front Raise, Dumbbell / 4x12 / superset: A\n\nPump: Upright Row, Barbell / 4x12 / superset: B\nPump: Shrug, Barbell / 4x12 / superset: B\nPump: Face Pull, Cable / 4x12 / superset: B\n\nPump: Hanging Leg Raise, Bodyweight / 4x15"}]},{"name":"Week 10","days":[{"name":"Day 1: Chest & Back","description":"Repeat Phase 3 logic","exerciseText":"Pump: Bench Press, Dumbbell / 4x12 / superset: A\nPump: Incline Bench Press, Dumbbell / 4x12 / superset: A\nPump: Chest Fly, Dumbbell / 4x12 / superset: A\nPump: Wide Pull Up, Bodyweight / 4x12 / superset: B\nPump: Seated Row, Cable / 4x12 / superset: B\nPump: Pullover, Dumbbell / 4x12 / superset: B"},{"name":"Day 2: Legs & Abs","exerciseText":"Pump: Squat, Barbell / 4x12 / superset: A\nPump: Leg Press, Leverage Machine / 4x12 / superset: A\nPump: Leg Extension, Leverage Machine / 4x12 / superset: A\nPump: Stiff Leg Deadlift, Barbell / 4x12 / superset: B\nPump: Lying Leg Curl, Leverage Machine / 4x12 / superset: B\nPump: Lunge, Barbell / 4x12 / superset: B\nPump: Cable Crunch, Cable / 4x20"},{"name":"Day 3: Arms","exerciseText":"Pump: Preacher Curl, EZ Bar / 4x12 / superset: A\nPump: Bicep Curl, Dumbbell / 4x12 / superset: A\nPump: Hammer Curl, Dumbbell / 4x12 / superset: A\nPump: Skullcrusher, Barbell / 4x12 / superset: B\nPump: Triceps Pushdown, Cable / 4x12 / superset: B\nPump: Bench Dip, Bodyweight / 4x12 / superset: B"},{"name":"Day 4: Shoulders & Abs","exerciseText":"Pump: Arnold Press, Dumbbell / 4x12 / superset: A\nPump: Lateral Raise, Dumbbell / 4x12 / superset: A\nPump: Front Raise, Dumbbell / 4x12 / superset: A\nPump: Upright Row, Barbell / 4x12 / superset: B\nPump: Shrug, Barbell / 4x12 / superset: B\nPump: Face Pull, Cable / 4x12 / superset: B\nPump: Hanging Leg Raise, Bodyweight / 4x15"}]},{"name":"Week 13","days":[{"name":"Day 1: Chest & Back","description":"**Phase 4: The Cut**\nHigh Volume, Definition. Short rest.","exerciseText":"Cut: Bench Press, Barbell / 4x15 / superset: A\nCut: Wide Pull Up, Bodyweight / 4x15 / superset: A\n\nCut: Incline Bench Press, Dumbbell / 4x15 / superset: B\nCut: Seated Row, Cable / 4x15 / superset: B\n\nCut: Cable Crossover, Cable / 4x20 / superset: C\nCut: Straight Arm Pulldown, Cable / 4x20 / superset: C"},{"name":"Day 2: Legs & Abs","exerciseText":"Cut: Squat, Barbell / 4x15 / superset: A\nCut: Lunge, Dumbbell / 4x15 / superset: A\nCut: Leg Extension, Leverage Machine / 4x20 / superset: A\nCut: Lying Leg Curl, Leverage Machine / 4x20 / superset: A\n\nCut: Bicycle Crunch, Bodyweight / 4x30"},{"name":"Day 3: Arms","exerciseText":"Cut: Bicep Curl, Barbell / 4x15 / superset: A\nCut: Triceps Pushdown, Cable / 4x15 / superset: A\n\nCut: Hammer Curl, Dumbbell / 4x15 / superset: B\nCut: Skullcrusher, Dumbbell / 4x15 / superset: B\n\nCut: Concentration Curl, Dumbbell / 4x15 / superset: C\nCut: Bench Dip, Bodyweight / 4x20 / superset: C"},{"name":"Day 4: Shoulders & Abs","exerciseText":"Cut: Overhead Press, Dumbbell / 4x15 / superset: A\nCut: Lateral Raise, Dumbbell / 4x15 / superset: A\nCut: Front Raise, Plate / used: none / 4x15 / superset: A\nCut: Reverse Fly, Dumbbell / 4x15 / superset: A\n\nCut: Leg Raise, Bodyweight / used: none / 4x20"}]},{"name":"Week 14","days":[{"name":"Day 1: Chest & Back","description":"Repeat Phase 4 logic","exerciseText":"Cut: Bench Press, Barbell / 4x15 / superset: A\nCut: Wide Pull Up, Bodyweight / 4x15 / superset: A\nCut: Incline Bench Press, Dumbbell / 4x15 / superset: B\nCut: Seated Row, Cable / 4x15 / superset: B\nCut: Cable Crossover, Cable / 4x20 / superset: C\nCut: Straight Arm Pulldown, Cable / 4x20 / superset: C"},{"name":"Day 2: Legs & Abs","exerciseText":"Cut: Squat, Barbell / 4x15 / superset: A\nCut: Lunge, Dumbbell / 4x15 / superset: A\nCut: Leg Extension, Leverage Machine / 4x20 / superset: A\nCut: Lying Leg Curl, Leverage Machine / 4x20 / superset: A\nCut: Bicycle Crunch, Bodyweight / 4x30"},{"name":"Day 3: Arms","exerciseText":"Cut: Bicep Curl, Barbell / 4x15 / superset: A\nCut: Triceps Pushdown, Cable / 4x15 / superset: A\nCut: Hammer Curl, Dumbbell / 4x15 / superset: B\nCut: Skullcrusher, Dumbbell / 4x15 / superset: B\nCut: Concentration Curl, Dumbbell / 4x15 / superset: C\nCut: Bench Dip, Bodyweight / 4x20 / superset: C"},{"name":"Day 4: Shoulders & Abs","exerciseText":"Cut: Overhead Press, Dumbbell / 4x15 / superset: A\nCut: Lateral Raise, Dumbbell / 4x15 / superset: A\nCut: Front Raise, Plate / 4x15 / superset: A\nCut: Reverse Fly, Dumbbell / 4x15 / superset: A\nCut: Leg Raise, Bodyweight / 4x20"}]},{"name":"Week 17","days":[{"name":"Day 1: Chest & Back","description":"**Phase 5: The Mass**\nHeavy Lifting. Progressive Overload.","exerciseText":"Mass: Bench Press, Barbell / 4x6 / progress: lp(5lb)\nMass: Bent Over Row, Barbell / 4x6 / progress: lp(5lb)\nMass: Incline Bench Press, Dumbbell / 4x8 / progress: lp(2.5lb)\nMass: Lat Pulldown, Cable / 4x8\nMass: Chest Fly, Cable / 3x12"},{"name":"Day 2: Legs & Abs","exerciseText":"Mass: Squat, Barbell / 4x6 / progress: lp(10lb)\nMass: Romanian Deadlift, Barbell / 4x8 / progress: lp(10lb)\nMass: Leg Press, Leverage Machine / 3x10\nMass: Lying Leg Curl, Leverage Machine / 3x12\nMass: Standing Calf Raise, Barbell / 4x10\nMass: Cable Crunch, Cable / 3x15"},{"name":"Day 3: Arms","exerciseText":"Mass: Bicep Curl, Barbell / 4x8 / progress: lp(2.5lb)\nMass: Skullcrusher, EZ Bar / 4x8 / progress: lp(2.5lb)\nMass: Hammer Curl, Dumbbell / 3x10\nMass: Triceps Pushdown, Cable / 3x10"},{"name":"Day 4: Shoulders & Abs","exerciseText":"Mass: Overhead Press, Barbell / 4x6 / progress: lp(5lb)\nMass: Upright Row, Barbell / 3x10\nMass: Lateral Raise, Dumbbell / 3x12\nMass: Face Pull, Cable / 3x12\nMass: Hanging Leg Raise, Bodyweight / 3x12"}]},{"name":"Week 18","days":[{"name":"Day 1: Chest & Back","description":"Repeat Phase 5 logic","exerciseText":"Mass: Bench Press, Barbell / 4x6 / progress: lp(5lb)\nMass: Bent Over Row, Barbell / 4x6 / progress: lp(5lb)\nMass: Incline Bench Press, Dumbbell / 4x8 / progress: lp(2.5lb)\nMass: Lat Pulldown, Cable / 4x8\nMass: Chest Fly, Cable / 3x12"},{"name":"Day 2: Legs & Abs","exerciseText":"Mass: Squat, Barbell / 4x6 / progress: lp(10lb)\nMass: Romanian Deadlift, Barbell / 4x8 / progress: lp(10lb)\nMass: Leg Press, Leverage Machine / 3x10\nMass: Lying Leg Curl, Leverage Machine / 3x12\nMass: Standing Calf Raise, Barbell / 4x10\nMass: Cable Crunch, Cable / 3x15"},{"name":"Day 3: Arms","exerciseText":"Mass: Bicep Curl, Barbell / 4x8 / progress: lp(2.5lb)\nMass: Skullcrusher, EZ Bar / 4x8 / progress: lp(2.5lb)\nMass: Hammer Curl, Dumbbell / 3x10\nMass: Triceps Pushdown, Cable / 3x10"},{"name":"Day 4: Shoulders & Abs","exerciseText":"Mass: Overhead Press, Barbell / 4x6 / progress: lp(5lb)\nMass: Upright Row, Barbell / 3x10\nMass: Lateral Raise, Dumbbell / 3x12\nMass: Face Pull, Cable / 3x12\nMass: Hanging Leg Raise, Bodyweight / 3x12"}]}]},"exercises":[],"vtype":"program","days":[],"deletedDays":[],"url":"","isMultiweek":false,"name":"MusclePharm \"Get Swole\" 20-week trainer","weeks":[],"nextDay":1,"shortDescription":"","clonedAt":1767043991841,"description":"","tags":[],"deletedWeeks":[],"author":"","id":"valitart"},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":180,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}
