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
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Week Stats Total Sets: 68
Strength Sets: 3, 4%
Hypertrophy Sets: 65, 96%
Upper Sets: 36 (3s , 33h ), 2d Pull Sets: 18 (3s , 15h ), 2d Shoulders: 20↓ (2s , 18h ), 2d Quadriceps: 15↓ (15h ), 2d Biceps: 14↓ (2s , 12h ), 2d Forearms: 11 (2s , 9h ), 2d {"maxWidth":2400,"url":"/planner"}
{"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":"20251231182918","settings":{"timers":{"warmup":90,"workout":90,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}
