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. Add New Week Duplicate Week Add Week Description
Add Day Description
Delete Day
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Delete Day
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Delete Day
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Delete Day
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Week Stats Total Sets: 91
Strength Sets: 0, 0%
Hypertrophy Sets: 91, 100%
Quadriceps: 16↓ (16h ), 2d {"maxWidth":2400,"url":"/planner","isLoggedIn":false}
{"exportedProgram":{"customExercises":{"uzxezhco":{"name":"Lat Pulldown Close-Grip","types":["upper","pull"],"id":"uzxezhco","isDeleted":false,"vtype":"custom_exercise","meta":{"synergistMuscles":["Biceps Brachii","Deltoid Posterior","Brachioradialis","Teres Major","Trapezius Upper Fibers","Deltoid Lateral"],"targetMuscles":["Latissimus Dorsi"],"bodyParts":[],"sortedEquipment":[]}}},"program":{"deletedExercises":[],"planner":{"name":"PPLUL + Gemini","vtype":"planner","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"Bent Over Row / 3x6-10 / 55.5kg @9 / progress: dp(2.5kg, 6, 10) / 180s / warmup: 1x12 50%, 1x6 70%\nLat Pulldown / 3x8-12 / 57.95kg @9 /progress: dp(2.5kg, 8, 12) / 120s\nSeated Row, Cable / 2x10-15 / 43.5kg @10 / progress: dp(2.5kg, 10, 15) / 90s\nShrug, Barbell / 2x12-15 / 10kg / @9 / progress: dp(2.5kg, 12, 15) / 90s\nUpright Row, EZ Bar / 2x10-15 / 37.8kg @9 / progress: dp(2.5kg, 10, 15) / 90s\nCalf Press on Leg Press / 3x12-15 / 228.35kg @10 / progress: dp(2.5kg, 12, 15) / 60s\nFace Pull / 2x12-20 / 31.1kg @8.5 / progress: dp(2.5kg, 12, 20) / 60s\nCrunch, Bodyweight / 2x10-15 / 10kg @10 / progress: dp(2kg, 10, 15) / 60s"},{"name":"Day 2","exerciseText":"Bench Press, Barbell / 3x5-8 / 58kg / @8.5 / progress: dp(2.5kg, 5, 8) / 180s / warmup: 1x12 50%, 1x6 70%\nIncline Bench Press, Barbell / 3x6-10 / 48kg / @9 / progress: dp(2.5kg, 6, 10) / 120s\nCable Crossover, Cable / 2x12-20 / 10kg / @10 / progress: dp(2.5kg, 12, 20) / 60s\nSkullcrusher, EZ Bar / 2x8-12 / 26.5kg / @9 / progress: dp(2.5kg, 8, 12) / 90s\nTriceps Pushdown, Cable / 2x10-15 / 13.5kg / @10 / progress: dp(2.5kg, 10, 15) / 60s\nHammer Curl, Dumbbell / 3x10-14 / 12kg / @9 / progress: dp(2kg, 10, 14) / 90s\nBicep Curl, Cable / 2x10-15 / 5.5kg / @10 / progress: dp(2.5kg, 10, 15) / 60s\nCrunch, Bodyweight / 2x10-15 / 10kg @10 / progress: dp(2kg, 10, 15) / 60s"},{"name":"Day 3","exerciseText":"Squat, Smith Machine / 3x6-10 / 67.5kg / @9 / progress: dp(2.5kg, 6, 10) / 180s / warmup: 1x12 50%, 1x6 70%\nRomanian Deadlift, Barbell / 2x6-10 / 70kg / @9 / progress: dp(2.5kg, 6, 10) / 120s\nSeated Leg Press, Leverage Machine / 2x10-15 / 150kg / @10 / progress: dp(2.5kg, 10, 15) / 120s\nHip Adductor, Leverage Machine / 2x12-15 / 15kg / @9 / progress: dp(2.5kg, 12, 15) / 60s\nLunge, Dumbbell / 2x8-12 / 15kg / @9 / progress: dp(2.5kg, 8, 12) / 90s\nLateral Raise, Dumbbell / 2x10-15 / 12.5kg / @9 / progress: dp(2kg, 10, 15) / 60s\nLateral Raise, Cable / 2x12-15 / 5kg / @10 / progress: dp(2.5kg, 12, 15) / 60s\nCrunch, Bodyweight / 2x10-15 / 10kg @10 / progress: dp(2kg, 10, 15) / 60s"},{"name":"Day 4","exerciseText":"Seated Overhead Press, Barbell / 3x5-8 / 50kg / @9 / progress: dp(2.5kg, 5, 8) / 180s / warmup: 1x12 50%, 1x6 70%\nChest Press, Leverage Machine / 2x8-12 / 22.5kg / @10 / progress: dp(2.5kg, 8, 12) / 120s\nLat Pulldown Close-Grip / 3x8-12 / 62.5kg / @9 / progress: dp(2.5kg, 8, 12) / 120s\nBench Press Close Grip, Barbell / 2x6-10 / 42.5kg / @10 / progress: dp(2.5kg, 6, 10) / 90s\nReverse Wrist Curl, EZ Bar / 2x12-15 / 15kg / @9 / progress: dp(2.5kg, 12, 15) / 60s\nBicep Curl, EZ Bar / 2x10-15 / 20kg / @10 / progress: dp(2.5kg, 10, 15) / 60s\nStanding Calf Raise, Barbell / 3x10-15 / 100kg / @9 / progress: dp(2.5kg, 10, 15) / 60s\nCrunch, Bodyweight / 2x10-15 / 10kg @10 / progress: dp(2kg, 10, 15) / 60s"},{"name":"Day 5","exerciseText":"Deadlift, Barbell / 3x5-8 / 55.5kg / @9 / progress: dp(2.5kg, 5, 8) / 180s / warmup: 1x12 50%, 1x6 70%, 1x3 85%\nSquat, Smith Machine / 2x6-10 / 65kg / @9 / progress: dp(2.5kg, 6, 10) / 120s\nReverse Fly, Dumbbell / 2x12-15 / 8kg / @10 / progress: dp(2kg, 12, 15) / 60s\nLeg Extension / 2x10-15 / 35kg / @10 / progress: dp(2.5kg, 10, 15) / 90s\nSeated Leg Curl / 2x10-15 / 45kg / @10 / progress: dp(2.5kg, 10, 15) / 90s\nPreacher Curl / 2x8-12 / 15kg / @10 / progress: dp(2.5kg, 8, 12) / 60s\nShoulder Press, Dumbbell / 2x8-14 / 14kg / @9 / progress: dp(2kg, 8, 14) / 90s\nCrunch, Bodyweight / 2x10-15 / 10kg @10 / progress: dp(2kg, 10, 15) / 60s"}]}]},"exercises":[],"vtype":"program","days":[],"deletedDays":[],"url":"","isMultiweek":false,"name":"PPLUL + Gemini","weeks":[],"nextDay":1,"shortDescription":"","clonedAt":1776750373583,"description":"","tags":[],"deletedWeeks":[],"author":"","id":"wapscgwa"},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":150,"reminder":900},"units":"kg"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}
