Web Editor

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 below
  • Import the link in the app, on the Choose Program screen.
Download on the App Store
Get it on Google Play

01:21
/////////////////////////////////////////////////////////////
T1 / used: none / 1x6 85%+, 4x3 85% / 180s / update: custom() {~
if (setIndex == 1) {
weights = completedWeights[1]
}
~} / progress: custom() {~
weights = completedWeights[1]
~}
T2a / used: none / 1x8 80%+, 4x4 80% / 180s / update: custom() {~
if (setIndex == 1) {
weights = completedWeights[1]
}
~} / progress: custom() {~
weights = completedWeights[1]
~}

T2a_alt / used: none / 1x6 85%+, 4x3 85% / 180s / update: custom() {~
if (setIndex == 1) {
weights = completedWeights[1]
}
~} / progress: custom() {~
weights = completedWeights[1]
~}

T2b / used: none / 3x8+ / 80% 90s / update: custom() {~
numberOfSets = 3
sets(1, 4, 1, 1, 1, completedWeights[1], 90, 8, 1)
~} / progress: custom() {~
if (completedReps[3] >= reps[1]) {
rm1 += 2.5 kg
}
~}
T3 / used: none / 3x10+ / 70% 90s / update: custom() {~
numberOfSets = 3
sets(1, 4, 1, 1, 1, completedWeights[1], 90, 8, 1)
~} / progress: custom() {~

01:21
Overhead Press / ...T1[1:1]
Shoulder Press / ...T2a[1:1]
Pull Up / ...T2b[1:1] / 27.5kg
Smith Machine Bulgarian / ...T2b[1:1] / 0kg
Triceps Pushdown / ...T3[1:1] / 8.75kg
Bicep Curl / ...T3[1:1] / 8.75kg
Reverse Fly, Cable / ...T3[1:1] / 8kg

01:21
Deadlift / ...T1[1:1]
Zercher Squat / ...T2a_alt[1:1]
Chest Dip, Dip Belt / ...T2b[1:1] / 15kg
Lateral Raise / ...T3[1:1] / 8kg
Face Pull / ...T3[1:1] / 11.2kg
Preacher Curl / ...T3[1:1] / 8kg
Cable Crunch / ...T3[1:1] / 5kg

01:31
Bench Press / ...T1[1:1]
Incline Chest Press / ...T2a[1:1]
Incline Row / ...T2b[1:1] / 55kg
Hip Thrust / ...T3[1:1] / 10kg
Back Extension, Barbell / ...T3[1:1] / 10kg
Single Arm Triceps Extension / ...T3[1:1] / 8kg
Standing Row Rear Delt With Rope / ...T3[1:1] / 8kg
Single Elevated Calfe Raise / ...T3[1:1] / 10kg

Week Stats

Total Sets: 103
Strength Sets: 37, 36%
Hypertrophy Sets: 66, 64%
Upper Sets: 56 (18s, 38h), 4d
Lower Sets: 32 (19s, 13h), 3d
Core Sets: 6 (6h), 2d
Push Sets: 35 (18s, 17h), 4d
Pull Sets: 32 (5s, 27h), 4d
Legs Sets: 27 (14s, 13h), 3d
Shoulders: 36↓ (14s, 23h), 4d
Triceps: 19↓ (9s, 10h), 4d
Back: 31↓ (12s, 19h), 4d
Abs: 11 (7s, 4h), 2d
Glutes: 26↓ (19s, 7h), 3d
Hamstrings: 23↓ (14s, 9h), 4d
Quadriceps: 20↓ (13s, 8h), 4d
Chest: 24↓ (14s, 11h), 4d
Biceps: 17↓ (17h), 4d
Calves: 15↓ (10s, 5h), 3d
Forearms: 16↓ (3s, 14h), 4d