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: 68
Strength Sets: 3, 4%
Hypertrophy Sets: 65, 96%
Upper Sets: 36 (3s , 33h ) , 2d
Lower Sets: 26 (26h ) , 2d
Core Sets: 6 (6h ) , 2d
Push Sets: 18 (18h ) , 2d
Pull Sets: 18 (3s , 15h ) , 2d
Legs Sets: 26 (26h ) , 2d
Shoulders: 18↓ (2s , 17h ) , 2d
Triceps: 9↑ (9h ) , 2d
Back: 20↓ (3s , 17h ) , 3d
Abs: 6↑ (6h ) , 2d
Glutes: 12 (12h ) , 2d
Hamstrings: 12 (12h ) , 2d
Quadriceps: 15↓ (15h ) , 2d
Chest: 15↓ (2s , 14h ) , 2d
Biceps: 11 (2s , 9h ) , 2d
Calves: 14↓ (14h ) , 2d
Forearms: 11 (2s , 9h ) , 2d
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{"exportedProgram":{"customExercises":{},"program":{"deletedExercises":[],"planner":{"name":"My 7 Pattern Program","vtype":"planner","weeks":[{"name":"Week 1","days":[{"name":"Day 1: Upper A (Strength Focus)","exerciseText":"// --- TEMPLATES FOR WEEKS 1 & 2 ---\n// These templates define the structure for the first two weeks.\n// Week 2 increases the RPE (intensity) slightly.\n\n// Template for main compound lifts.\ncompound_1-2 / used: none / 2x6-8 @7+, 1x6-8+ @8+ / 120s / progress: dp(5lb, 6, 8) / update: custom() {~\n // After the final programmed set, this script adds a drop set.\n if (setIndex == programNumberOfSets) {\n numberOfSets = programNumberOfSets + 1\n var.dropWeight = completedWeights[programNumberOfSets] * 0.75\n // The drop set is AMRAP with 25% less weight and 60s rest.\n sets(programNumberOfSets + 1, programNumberOfSets + 1, 1, 99, 1, var.dropWeight, 60, 0, 0)\n }\n ~}\n\n// Template for main accessory lifts.\naccessory_1-2 / used: none / 3x10-15 @7.5+ / 90s / progress: dp(5lb, 10, 15)\n\n// Template for isolation lifts.\nisolation_1-2 / used: none / 3x12-20 @7+ / 60s / progress: dp(5lb, 12, 20)\n\n\n\n// Horizontal Push\nChest Press, Leverage Machine[1, 1-3] / ...compound_1-2\n// Vertical Pull\nLat Pulldown[2, 1-3] / ...compound_1-2\n// Horizontal Pull\nSeated Row[3, 1-3] / ...accessory_1-2\n// Vertical Push\nShoulder Press, Dumbbell[4, 1-3] / ...accessory_1-2\n// Isolation\nBicep Curl, EZ Bar[5, 1-3] / ...isolation_1-2\n// Isolation\nTriceps Pushdown[6, 1-3] / ...isolation_1-2"},{"name":"Day 2: Lower A (Quad Focus)","exerciseText":"// Squat\nHack Squat[1, 1-3] / ...compound_1-2\n// Hinge\nRomanian Deadlift, Dumbbell[2, 1-3] / ...accessory_1-2\n// Rotation\nCable Twist[3, 1-3] / ...accessory_1-2\n// Isolation\nLeg Extension[4, 1-3] / ...isolation_1-2\n// Isolation\nSeated Calf Raise[5, 1-3] / 4x15-20 @7.5+ / 60s / progress: dp(5lb, 15, 20)"},{"name":"Day 3: Upper B (Hypertrophy Focus)","exerciseText":"// Vertical Push\nOverhead Press, Dumbbell[1, 1-3] / ...compound_1-2\n// Horizontal Pull\nBent Over One Arm Row[2, 1-3] / ...compound_1-2\n// Vertical Pull\nChin Up, Leverage Machine[3, 1-3] / 3x5+ @7.5+ / 120s / progress: lp(2.5lb)\n// Horizontal Push\nIncline Bench Press, Dumbbell[4, 1-3] / ...accessory_1-2\n// Isolation\nLateral Raise[5, 1-3] / ...isolation_1-2\n// Isolation\nHammer Curl[6, 1-3] / ...isolation_1-2"},{"name":"Day 4: Lower B (Hinge Focus)","exerciseText":"// Hinge\nTrap Bar Deadlift[1, 1-3] / ...compound_1-2\n// Squat\nBulgarian Split Squat[2, 1-3] / ...accessory_1-2\n// Isolation\nSeated Leg Curl[3, 1-3] / ...isolation_1-2\n// Isolation\nStanding Calf Raise[4, 1-3] / 4x10-15 @7.5+ / 60s / progress: dp(5lb, 10, 15)\n// Isolation\nHanging Leg Raise[5, 1-3] / 3x15+ / 45s / progress: lp(2.5lb)"}]},{"name":"Week 2","days":[{"name":"Day 1","description":"Intensity increases slightly. Focus on beating last week's AMRAP reps.","exerciseText":"compound_1-2[2-3] / 2x6-8 @7.5+, 1x6-8+ @8.5\naccessory_1-2[2-3] / 3x10-15 @8+\nisolation_1-2[2-3] / 3x12-20 @7.5+"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 3","description":"Peak week. Volume and intensity are highest. Push for PRs.\nOverriding the exercises from weeks 1-2 to use the new, higher-volume templates.","days":[{"name":"Day 1: Upper A","exerciseText":"// New templates for the peak week to increase volume.\ncompound_1-2 / used: none / 3x6-8 @8+, 1x6-8+ @9+\naccessory_3 / used: none / 4x10-15 @8.5+\nisolation_3 / used: none / 4x12-20 @8+"},{"name":"Day 2: Lower A","exerciseText":"Seated Calf Raise / 4x15-20 @8.5"},{"name":"Day 3: Upper B","exerciseText":"Chin Up, Leverage Machine / 4x5+ @8.5"},{"name":"Day 4: Lower B","exerciseText":"Standing Calf Raise / 4x10-15 @8.5\n// Isolation\nHanging Leg Raise / 4x15+"}]},{"name":"Week 4","days":[{"name":"Day 1: Upper A","description":"Deload Week. Reduce intensity and volume to recover. No sets to failure.","exerciseText":"// Horizontal Push\nChest Press, Leverage Machine / 2x10 @6 / progress: none\n// Vertical Pull\nLat Pulldown / 2x10 @6 / progress: none\n// Horizontal Pull\nSeated Row / 2x12 @6 / progress: none\n// Vertical Push\nShoulder Press, Dumbbell / 2x12 @6 / progress: none\n// Isolation\nBicep Curl, EZ Bar / 2x15 @6 / progress: none\n// Isolation\nTriceps Pushdown / 2x15 @6 / progress: none"},{"name":"Day 2: Lower A","exerciseText":"// Squat\nHack Squat / 2x10 @6 / progress: none\n// Hinge\nRomanian Deadlift, Dumbbell / 2x12 @6 / progress: none\n// Rotation\nCable Twist / 2x15 @6 / progress: none\n// Isolation\nLeg Extension / 2x15 @6 / progress: none\n// Isolation\nSeated Calf Raise / 2x15 @6 / progress: none"},{"name":"Day 3: Upper B","exerciseText":"// Vertical Push\nOverhead Press, Dumbbell / 2x10 @6 / progress: none\n// Horizontal Pull\nBent Over One Arm Row / 2x10 @6 / progress: none\n// Vertical Pull\nChin Up / 2x5 @6 / progress: none\n// Horizontal Push\nIncline Bench Press, Dumbbell / 2x12 @6 / progress: none\n// Isolation\nLateral Raise / 2x15 @6 / progress: none\n// Isolation\nHammer Curl / 2x15 @6 / progress: none"},{"name":"Day 4: Lower B","exerciseText":"// Hinge\nTrap Bar Deadlift / 2x8 @6 / progress: none\n// Squat\nBulgarian Split Squat / 2x12 @6 / progress: none\n// Isolation\nSeated Leg Curl / 2x15 @6 / progress: none\n// Isolation\nStanding Calf Raise / 2x15 @6 / progress: none\n// Isolation\nHanging Leg Raise / 2x10 @6 / progress: none"}]}]},"exercises":[],"vtype":"program","days":[],"deletedDays":[],"url":"","isMultiweek":false,"name":"My 7 Pattern Program","weeks":[],"nextDay":1,"shortDescription":"","clonedAt":1757779907311,"description":"","tags":[],"deletedWeeks":[],"author":"","id":"vomuwtwh"},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":90,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}
