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.
01:22
Day Description (Markdown)
Upper #1
Exercises
99
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
//Raise the cables up and out in a "Y" motion. Really try to connect with the middle delt fibers as you sweep the weight up and out.
Cross-Body Cable Y-Raise /3x10-12120s
Lat Pulldown, Cable /3x10-12120s
// Set the bench at a ~15° incline. 1 second pause on the chest on each rep while maintaining tension on the pecs.
Low Incline Bench Press, Smith Machine /3x8-10180s
// Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep.
Seated Row, Leverage Machine /3x8-10120s
// Feel a nasty stretch on the triceps throughout the entire negative. Pause for 1 second in the stretch part of each rep.
Triceps Extension, Cable /3x10-12120s
// Lean forward to get a big stretch on the lats at the top of the ROM and then stand upright as you squeeze your lats at the bottom.
Straight-Arm Pulldown /3x12-15120s
// Set up the pec deck to allow for maximum stretch. On all sets, alternate full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM, then 1 rep half-ROM (in the stretched/bottom half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat until you've reached the target reps and an RPE of 9-10.
Chest Fly, Leverage Machine /3x12-15120s
00:57
Day Description (Markdown)
Lower #1
Exercises
99
1
2
3
4
5
6
7
8
9
10
11
Seated Leg Curl, Leverage Machine /3x8-10120s
//Mind-muscle connection with your inner thighs. These are great for adding thigh mass from the front! Push them hard!
Hip Adductor, Leverage Machine /3x10-12120s
Machine Hack Squat /1x4, 1x6, 1x8180s
Leg Extension, Leverage Machine/3x10-12120s
// 1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.
// Ensure that your elbows break at least 90°. Mind-muscle connection with your delts. Smooth, controlled reps.
Shoulder Press, Leverage Machine /3x10-12120s
Pull Up, Leverage Machine /3x8-10120s \
/update: custom() {~
if (setIndex == 0) {
weights = bodyweight - originalWeights[ns]
}
~}
// Slow 2-3 second negative. 1-2 second pause at the bottom. Explode with control on the way up. Go as deep as your shoulders comfortably allow, trying to at least break a 90° elbow angle.
Triceps Dip, Leverage Machine /3x8-10120s \
/update: custom() {~
if (setIndex == 0) {
weights = bodyweight - originalWeights[ns]
}
~}
// Do a hammer curl on the positive, then turn your palms facing up at the top and use a palms-up grip on the negative.
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Really try to connect with the middle delt fibers as you sweep the weight up and out.\nCross-Body Cable Y-Raise / 3x10-12 120s\n\nLat Pulldown, Cable / 3x10-12 120s\n\n// Set the bench at a ~15° incline. 1 second pause on the chest on each rep while maintaining tension on the pecs.\nLow Incline Bench Press, Smith Machine / 3x8-10 180s\n\n// Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep.\nSeated Row, Leverage Machine / 3x8-10 120s\n\n// Feel a nasty stretch on the triceps throughout the entire negative. Pause for 1 second in the stretch part of each rep.\nTriceps Extension, Cable / 3x10-12 120s\n\n// Lean forward to get a big stretch on the lats at the top of the ROM and then stand upright as you squeeze your lats at the bottom.\nStraight-Arm Pulldown / 3x12-15 120s\n\n// Set up the pec deck to allow for maximum stretch. On all sets, alternate full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM, then 1 rep half-ROM (in the stretched/bottom half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat until you've reached the target reps and an RPE of 9-10.\nChest Fly, Leverage Machine / 3x12-15 120s"},{"name":"Day 2","description":"Lower #1","exerciseText":"Seated Leg Curl, Leverage Machine / 3x8-10 120s\n\n//Mind-muscle connection with your inner thighs. These are great for adding thigh mass from the front! Push them hard!\nHip Adductor, Leverage Machine / 3x10-12 120s\n\nMachine Hack Squat / 1x4, 1x6, 1x8 180s\n\nLeg Extension, Leverage Machine/ 3x10-12 120s\n\n// 1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.\nStanding Calf Raise, Leverage Machine / 3x12-15 120s"},{"name":"Day 3","description":"Upper #2","exerciseText":"T Bar Row, Leverage Machine / 3x10-12 120s\n\n// Ensure that your elbows break at least 90°. Mind-muscle connection with your delts. Smooth, controlled reps.\nShoulder Press, Leverage Machine / 3x10-12 120s\n\nPull Up, Leverage Machine / 3x8-10 120s \\\n/ update: custom() {~\n if (setIndex == 0) {\n weights = bodyweight - originalWeights[ns]\n }\n~} \n\n// Slow 2-3 second negative. 1-2 second pause at the bottom. Explode with control on the way up. Go as deep as your shoulders comfortably allow, trying to at least break a 90° elbow angle.\nTriceps Dip, Leverage Machine / 3x8-10 120s \\\n/ update: custom() {~\n if (setIndex == 0) {\n weights = bodyweight - originalWeights[ns]\n }\n~} \n\n// Do a hammer curl on the positive, then turn your palms facing up at the top and use a palms-up grip on the negative.\nInverse Dumbell Zottman Curl / 3x10-12 120s\n\nLateral Raise, Dumbbell / 3x10-12 120s\n\n\nReverse Fly, Leverage Machine // 3x10-12 120s"},{"name":"Day 4","description":"Lower #2","exerciseText":"Lying Leg Curl, Leverage Machine / 3x8-10 120s\n\nLeg Press, Leverage Machine/ 3x8-10 120s\n\nRomanian Deadlift, Barbell / 2x8 180s\n\nHip Abductor, Leverage Machine / 3x10-12 120s\n\nLeg Extension, Leverage Machine / 3x10-12 120s\n\nStanding Calf Raise, Leverage Machine / 3x10-12 120s"},{"name":"Day 5","description":"Arms & Weak Points","exerciseText":"// 1st forearms exercise\nReverse Grip Curls / 3x8-12 120s\n\n// 2nd forearms exercise\nStraight Bar Cable Wrist Curls / 3x8-12 120s\n\nIncline Curl, Dumbbell / 3x10-12 120s\n\nTriceps Pushdown, Cable / 3x10-12 120s\n\nBicep Curl, Cable / 3x12-15 120s\n\nTriceps Extension, Cable / 3x12-15\n\nCable Crunch, Cable / 3x10-12"}]},{"name":"Week 2","days":[{"name":"Day 1","description":"Upper #1","exerciseText":"//Raise the cables up and out in a \"Y\" motion. Really try to connect with the middle delt fibers as you sweep the weight up and out.\nCross-Body Cable Y-Raise / 3x10-12 120s\n\nLat Pulldown, Cable / 3x10-12 120s\n\n// Set the bench at a ~15° incline. 1 second pause on the chest on each rep while maintaining tension on the pecs.\nLow Incline Bench Press, Smith Machine / 3x8-10 180s\n\n// Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep.\nSeated Row, Leverage Machine / 3x8-10 120s\n\n// Feel a nasty stretch on the triceps throughout the entire negative. Pause for 1 second in the stretch part of each rep.\nTriceps Extension, Cable / 3x10-12 120s\n\n// Lean forward to get a big stretch on the lats at the top of the ROM and then stand upright as you squeeze your lats at the bottom.\nStraight-Arm Pulldown / 3x12-15 120s\n\n// Set up the pec deck to allow for maximum stretch. On all sets, alternate full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM, then 1 rep half-ROM (in the stretched/bottom half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat until you've reached the target reps and an RPE of 9-10.\nChest Fly, Leverage Machine / 3x12-15 120s"},{"name":"Day 2","description":"Lower #1","exerciseText":"Seated Leg Curl, Leverage Machine / 3x8-10 120s\n\n//Mind-muscle connection with your inner thighs. These are great for adding thigh mass from the front! Push them hard!\nHip Adductor, Leverage Machine / 3x10-12 120s\n\nMachine Hack Squat / 1x4, 1x6, 1x8 180s\n\nLeg Extension, Leverage Machine/ 3x10-12 120s\n\n// 1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.\nStanding Calf Raise, Leverage Machine / 3x12-15 120s"},{"name":"Day 3","description":"Upper #2","exerciseText":"T Bar Row, Leverage Machine / 3x10-12 120s\n\n// Ensure that your elbows break at least 90°. Mind-muscle connection with your delts. Smooth, controlled reps.\nShoulder Press, Leverage Machine / 3x10-12 120s\n\nPull Up, Leverage Machine / 3x8-10 120s \\\n/ update: custom() {~\n if (setIndex == 0) {\n weights = bodyweight - originalWeights[ns]\n }\n~} \n\n// Slow 2-3 second negative. 1-2 second pause at the bottom. Explode with control on the way up. Go as deep as your shoulders comfortably allow, trying to at least break a 90° elbow angle.\nTriceps Dip, Leverage Machine / 3x8-10 120s \\\n/ update: custom() {~\n if (setIndex == 0) {\n weights = bodyweight - originalWeights[ns]\n }\n~} \n\n// Do a hammer curl on the positive, then turn your palms facing up at the top and use a palms-up grip on the negative.\nInverse Dumbell Zottman Curl / 3x10-12 120s\n\nLateral Raise, Dumbbell / 3x10-12 120s\n\n\nReverse Fly, Leverage Machine // 3x10-12 120s"},{"name":"Day 4","description":"Lower #2","exerciseText":"Lying Leg Curl, Leverage Machine / 3x8-10 120s\n\nLeg Press, Leverage Machine/ 3x8-10 120s\n\nRomanian Deadlift, Barbell / 2x8 180s\n\nHip Abductor, Leverage Machine / 3x10-12 120s\n\nLeg Extension, Leverage Machine / 3x10-12 120s\n\nStanding Calf Raise, Leverage Machine / 3x10-12 120s"},{"name":"Day 5","description":"Arms & Weak Points","exerciseText":"// 1st forearms exercise\nReverse Grip Curls / 3x8-12 120s\n\n// 2nd forearms exercise\nStraight Bar Cable Wrist Curls / 3x8-12 120s\n\nIncline Curl, Dumbbell / 3x10-12 120s\n\nTriceps Pushdown, Cable / 3x10-12 120s\n\nBicep Curl, Cable / 3x12-15 120s\n\nTriceps Extension, Cable / 3x12-15\n\nCable Crunch, Cable / 3x10-12"}]},{"name":"Week 3","days":[{"name":"Day 1","description":"Upper #1","exerciseText":"//Raise the cables up and out in a \"Y\" motion. Really try to connect with the middle delt fibers as you sweep the weight up and out.\nCross-Body Cable Y-Raise / 3x10-12 120s\n\nLat Pulldown, Cable / 3x10-12 120s\n\n// Set the bench at a ~15° incline. 1 second pause on the chest on each rep while maintaining tension on the pecs.\nLow Incline Bench Press, Smith Machine / 3x8-10 180s\n\n// Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep.\nSeated Row, Leverage Machine / 3x8-10 120s\n\n// Feel a nasty stretch on the triceps throughout the entire negative. Pause for 1 second in the stretch part of each rep.\nTriceps Extension, Cable / 3x10-12 120s\n\n// Lean forward to get a big stretch on the lats at the top of the ROM and then stand upright as you squeeze your lats at the bottom.\nStraight-Arm Pulldown / 3x12-15 120s\n\n// Set up the pec deck to allow for maximum stretch. On all sets, alternate full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM, then 1 rep half-ROM (in the stretched/bottom half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat until you've reached the target reps and an RPE of 9-10.\nChest Fly, Leverage Machine / 3x12-15 120s"},{"name":"Day 2","description":"Lower #1","exerciseText":"Seated Leg Curl, Leverage Machine / 3x8-10 120s\n\n//Mind-muscle connection with your inner thighs. These are great for adding thigh mass from the front! Push them hard!\nHip Adductor, Leverage Machine / 3x10-12 120s\n\nMachine Hack Squat / 1x4, 1x6, 1x8 180s\n\nLeg Extension, Leverage Machine/ 3x10-12 120s\n\n// 1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.\nStanding Calf Raise, Leverage Machine / 3x12-15 120s"},{"name":"Day 3","description":"Upper #2","exerciseText":"T Bar Row, Leverage Machine / 3x10-12 120s\n\n// Ensure that your elbows break at least 90°. Mind-muscle connection with your delts. Smooth, controlled reps.\nShoulder Press, Leverage Machine / 3x10-12 120s\n\nPull Up, Leverage Machine / 3x8-10 120s \\\n/ update: custom() {~\n if (setIndex == 0) {\n weights = bodyweight - originalWeights[ns]\n }\n~} \n\n// Slow 2-3 second negative. 1-2 second pause at the bottom. Explode with control on the way up. Go as deep as your shoulders comfortably allow, trying to at least break a 90° elbow angle.\nTriceps Dip, Leverage Machine / 3x8-10 120s \\\n/ update: custom() {~\n if (setIndex == 0) {\n weights = bodyweight - originalWeights[ns]\n }\n~} \n\n// Do a hammer curl on the positive, then turn your palms facing up at the top and use a palms-up grip on the negative.\nInverse Dumbell Zottman Curl / 3x10-12 120s\n\nLateral Raise, Dumbbell / 3x10-12 120s\n\n\nReverse Fly, Leverage Machine // 3x10-12 120s"},{"name":"Day 4","description":"Lower #2","exerciseText":"Lying Leg Curl, Leverage Machine / 3x8-10 120s\n\nLeg Press, Leverage Machine/ 3x8-10 120s\n\nRomanian Deadlift, Barbell / 2x8 180s\n\nHip Abductor, Leverage Machine / 3x10-12 120s\n\nLeg Extension, Leverage Machine / 3x10-12 120s\n\nStanding Calf Raise, Leverage Machine / 3x10-12 120s"},{"name":"Day 5","description":"Arms & Weak Points","exerciseText":"// 1st forearms exercise\nReverse Grip Curls / 3x8-12 120s\n\n// 2nd forearms exercise\nStraight Bar Cable Wrist Curls / 3x8-12 120s\n\nIncline Curl, Dumbbell / 3x10-12 120s\n\nTriceps Pushdown, Cable / 3x10-12 120s\n\nBicep Curl, Cable / 3x12-15 120s\n\nTriceps Extension, Cable / 3x12-15\n\nCable Crunch, Cable / 3x10-12"}]},{"name":"Week 4","days":[{"name":"Day 1","description":"Upper #1","exerciseText":"//Raise the cables up and out in a \"Y\" motion. Really try to connect with the middle delt fibers as you sweep the weight up and out.\nCross-Body Cable Y-Raise / 3x10-12 120s\n\nLat Pulldown, Cable / 3x10-12 120s\n\n// Set the bench at a ~15° incline. 1 second pause on the chest on each rep while maintaining tension on the pecs.\nLow Incline Bench Press, Smith Machine / 3x8-10 180s\n\n// Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep.\nSeated Row, Leverage Machine / 3x8-10 120s\n\n// Feel a nasty stretch on the triceps throughout the entire negative. Pause for 1 second in the stretch part of each rep.\nTriceps Extension, Cable / 3x10-12 120s\n\n// Lean forward to get a big stretch on the lats at the top of the ROM and then stand upright as you squeeze your lats at the bottom.\nStraight-Arm Pulldown / 3x12-15 120s\n\n// Set up the pec deck to allow for maximum stretch. On all sets, alternate full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM, then 1 rep half-ROM (in the stretched/bottom half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat until you've reached the target reps and an RPE of 9-10.\nChest Fly, Leverage Machine / 3x12-15 120s"},{"name":"Day 2","description":"Lower #1","exerciseText":"Seated Leg Curl, Leverage Machine / 3x8-10 120s\n\n//Mind-muscle connection with your inner thighs. These are great for adding thigh mass from the front! Push them hard!\nHip Adductor, Leverage Machine / 3x10-12 120s\n\nMachine Hack Squat / 1x4, 1x6, 1x8 180s\n\nLeg Extension, Leverage Machine/ 3x10-12 120s\n\n// 1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.\nStanding Calf Raise, Leverage Machine / 3x12-15 120s"},{"name":"Day 3","description":"Upper #2","exerciseText":"T Bar Row, Leverage Machine / 3x10-12 120s\n\n// Ensure that your elbows break at least 90°. Mind-muscle connection with your delts. Smooth, controlled reps.\nShoulder Press, Leverage Machine / 3x10-12 120s\n\nPull Up, Leverage Machine / 3x8-10 120s \\\n/ update: custom() {~\n if (setIndex == 0) {\n weights = bodyweight - originalWeights[ns]\n }\n~} \n\n// Slow 2-3 second negative. 1-2 second pause at the bottom. Explode with control on the way up. Go as deep as your shoulders comfortably allow, trying to at least break a 90° elbow angle.\nTriceps Dip, Leverage Machine / 3x8-10 120s \\\n/ update: custom() {~\n if (setIndex == 0) {\n weights = bodyweight - originalWeights[ns]\n }\n~} \n\n// Do a hammer curl on the positive, then turn your palms facing up at the top and use a palms-up grip on the negative.\nInverse Dumbell Zottman Curl / 3x10-12 120s\n\nLateral Raise, Dumbbell / 3x10-12 120s\n\n\nReverse Fly, Leverage Machine // 3x10-12 120s"},{"name":"Day 4","description":"Lower #2","exerciseText":"Lying Leg Curl, Leverage Machine / 3x8-10 120s\n\nLeg Press, Leverage Machine/ 3x8-10 120s\n\nRomanian Deadlift, Barbell / 2x8 180s\n\nHip Abductor, Leverage Machine / 3x10-12 120s\n\nLeg Extension, Leverage Machine / 3x10-12 120s\n\nStanding Calf Raise, Leverage Machine / 3x10-12 120s"},{"name":"Day 5","description":"Arms & Weak Points","exerciseText":"// 1st forearms exercise\nReverse Grip Curls / 3x8-12 120s\n\n// 2nd forearms exercise\nStraight Bar Cable Wrist Curls / 3x8-12 120s\n\nIncline Curl, Dumbbell / 3x10-12 120s\n\nTriceps Pushdown, Cable / 3x10-12 120s\n\nBicep Curl, Cable / 3x12-15 120s\n\nTriceps Extension, Cable / 3x12-15\n\nCable Crunch, Cable / 3x10-12"}]},{"name":"Week 5","days":[{"name":"Day 1","description":"Upper #1","exerciseText":"//Raise the cables up and out in a \"Y\" motion. Really try to connect with the middle delt fibers as you sweep the weight up and out.\nCross-Body Cable Y-Raise / 3x10-12 120s\n\nLat Pulldown, Cable / 3x10-12 120s\n\n// Set the bench at a ~15° incline. 1 second pause on the chest on each rep while maintaining tension on the pecs.\nLow Incline Bench Press, Smith Machine / 3x8-10 180s\n\n// Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep.\nSeated Row, Leverage Machine / 3x8-10 120s\n\n// Feel a nasty stretch on the triceps throughout the entire negative. Pause for 1 second in the stretch part of each rep.\nTriceps Extension, Cable / 3x10-12 120s\n\n// Lean forward to get a big stretch on the lats at the top of the ROM and then stand upright as you squeeze your lats at the bottom.\nStraight-Arm Pulldown / 3x12-15 120s\n\n// Set up the pec deck to allow for maximum stretch. On all sets, alternate full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM, then 1 rep half-ROM (in the stretched/bottom half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat until you've reached the target reps and an RPE of 9-10.\nChest Fly, Leverage Machine / 3x12-15 120s"},{"name":"Day 2","description":"Lower #1","exerciseText":"Seated Leg Curl, Leverage Machine / 3x8-10 120s\n\n//Mind-muscle connection with your inner thighs. These are great for adding thigh mass from the front! Push them hard!\nHip Adductor, Leverage Machine / 3x10-12 120s\n\nMachine Hack Squat / 1x4, 1x6, 1x8 180s\n\nLeg Extension, Leverage Machine/ 3x10-12 120s\n\n// 1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.\nStanding Calf Raise, Leverage Machine / 3x12-15 120s"},{"name":"Day 3","description":"Upper #2","exerciseText":"T Bar Row, Leverage Machine / 3x10-12 120s\n\n// Ensure that your elbows break at least 90°. Mind-muscle connection with your delts. Smooth, controlled reps.\nShoulder Press, Leverage Machine / 3x10-12 120s\n\nPull Up, Leverage Machine / 3x8-10 120s \\\n/ update: custom() {~\n if (setIndex == 0) {\n weights = bodyweight - originalWeights[ns]\n }\n~} \n\n// Slow 2-3 second negative. 1-2 second pause at the bottom. Explode with control on the way up. Go as deep as your shoulders comfortably allow, trying to at least break a 90° elbow angle.\nTriceps Dip, Leverage Machine / 3x8-10 120s \\\n/ update: custom() {~\n if (setIndex == 0) {\n weights = bodyweight - originalWeights[ns]\n }\n~} \n\n// Do a hammer curl on the positive, then turn your palms facing up at the top and use a palms-up grip on the negative.\nInverse Dumbell Zottman Curl / 3x10-12 120s\n\nLateral Raise, Dumbbell / 3x10-12 120s\n\n\nReverse Fly, Leverage Machine // 3x10-12 120s"},{"name":"Day 4","description":"Lower #2","exerciseText":"Lying Leg Curl, Leverage Machine / 3x8-10 120s\n\nLeg Press, Leverage Machine/ 3x8-10 120s\n\nRomanian Deadlift, Barbell / 2x8 180s\n\nHip Abductor, Leverage Machine / 3x10-12 120s\n\nLeg Extension, Leverage Machine / 3x10-12 120s\n\nStanding Calf Raise, Leverage Machine / 3x10-12 120s"},{"name":"Day 5","description":"Arms & Weak Points","exerciseText":"// 1st forearms exercise\nReverse Grip Curls / 3x8-12 120s\n\n// 2nd forearms exercise\nStraight Bar Cable Wrist Curls / 3x8-12 120s\n\nIncline Curl, Dumbbell / 3x10-12 120s\n\nTriceps Pushdown, Cable / 3x10-12 120s\n\nBicep Curl, Cable / 3x12-15 120s\n\nTriceps Extension, Cable / 3x12-15\n\nCable Crunch, Cable / 3x10-12"}]},{"name":"Week 6","days":[{"name":"Day 1","description":"Upper #1","exerciseText":"//Raise the cables up and out in a \"Y\" motion. Really try to connect with the middle delt fibers as you sweep the weight up and out.\nCross-Body Cable Y-Raise / 3x10-12 120s\n\nLat Pulldown, Cable / 3x10-12 120s\n\n// Set the bench at a ~15° incline. 1 second pause on the chest on each rep while maintaining tension on the pecs.\nLow Incline Bench Press, Smith Machine / 3x8-10 180s\n\n// Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep.\nSeated Row, Leverage Machine / 3x8-10 120s\n\n// Feel a nasty stretch on the triceps throughout the entire negative. Pause for 1 second in the stretch part of each rep.\nTriceps Extension, Cable / 3x10-12 120s\n\n// Lean forward to get a big stretch on the lats at the top of the ROM and then stand upright as you squeeze your lats at the bottom.\nStraight-Arm Pulldown / 3x12-15 120s\n\n// Set up the pec deck to allow for maximum stretch. On all sets, alternate full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM, then 1 rep half-ROM (in the stretched/bottom half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat until you've reached the target reps and an RPE of 9-10.\nChest Fly, Leverage Machine / 3x12-15 120s"},{"name":"Day 2","description":"Lower #1","exerciseText":"Seated Leg Curl, Leverage Machine / 3x8-10 120s\n\n//Mind-muscle connection with your inner thighs. These are great for adding thigh mass from the front! Push them hard!\nHip Adductor, Leverage Machine / 3x10-12 120s\n\nMachine Hack Squat / 1x4, 1x6, 1x8 180s\n\nLeg Extension, Leverage Machine/ 3x10-12 120s\n\n// 1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.\nStanding Calf Raise, Leverage Machine / 3x12-15 120s"},{"name":"Day 3","description":"Upper #2","exerciseText":"T Bar Row, Leverage Machine / 3x10-12 120s\n\n// Ensure that your elbows break at least 90°. Mind-muscle connection with your delts. Smooth, controlled reps.\nShoulder Press, Leverage Machine / 3x10-12 120s\n\nPull Up, Leverage Machine / 3x8-10 120s \\\n/ update: custom() {~\n if (setIndex == 0) {\n weights = bodyweight - originalWeights[ns]\n }\n~} \n\n// Slow 2-3 second negative. 1-2 second pause at the bottom. Explode with control on the way up. Go as deep as your shoulders comfortably allow, trying to at least break a 90° elbow angle.\nTriceps Dip, Leverage Machine / 3x8-10 120s \\\n/ update: custom() {~\n if (setIndex == 0) {\n weights = bodyweight - originalWeights[ns]\n }\n~} \n\n// Do a hammer curl on the positive, then turn your palms facing up at the top and use a palms-up grip on the negative.\nInverse Dumbell Zottman Curl / 3x10-12 120s\n\nLateral Raise, Dumbbell / 3x10-12 120s\n\n\nReverse Fly, Leverage Machine // 3x10-12 120s"},{"name":"Day 4","description":"Lower #2","exerciseText":"Lying Leg Curl, Leverage Machine / 3x8-10 120s\n\nLeg Press, Leverage Machine/ 3x8-10 120s\n\nRomanian Deadlift, Barbell / 2x8 180s\n\nHip Abductor, Leverage Machine / 3x10-12 120s\n\nLeg Extension, Leverage Machine / 3x10-12 120s\n\nStanding Calf Raise, Leverage Machine / 3x10-12 120s"},{"name":"Day 5","description":"Arms & Weak Points","exerciseText":"// 1st forearms exercise\nReverse Grip Curls / 3x8-12 120s\n\n// 2nd forearms exercise\nStraight Bar Cable Wrist Curls / 3x8-12 120s\n\nIncline Curl, Dumbbell / 3x10-12 120s\n\nTriceps Pushdown, Cable / 3x10-12 120s\n\nBicep Curl, Cable / 3x12-15 120s\n\nTriceps Extension, Cable / 3x12-15\n\nCable Crunch, Cable / 3x10-12"}]},{"name":"Week 7","days":[{"name":"Day 1","description":"Upper #1","exerciseText":"//Raise the cables up and out in a \"Y\" motion. Really try to connect with the middle delt fibers as you sweep the weight up and out.\nCross-Body Cable Y-Raise / 3x10-12 120s\n\nLat Pulldown, Cable / 3x10-12 120s\n\n// Set the bench at a ~15° incline. 1 second pause on the chest on each rep while maintaining tension on the pecs.\nLow Incline Bench Press, Smith Machine / 3x8-10 180s\n\n// Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep.\nSeated Row, Leverage Machine / 3x8-10 120s\n\n// Feel a nasty stretch on the triceps throughout the entire negative. Pause for 1 second in the stretch part of each rep.\nTriceps Extension, Cable / 3x10-12 120s\n\n// Lean forward to get a big stretch on the lats at the top of the ROM and then stand upright as you squeeze your lats at the bottom.\nStraight-Arm Pulldown / 3x12-15 120s\n\n// Set up the pec deck to allow for maximum stretch. On all sets, alternate full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM, then 1 rep half-ROM (in the stretched/bottom half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat until you've reached the target reps and an RPE of 9-10.\nChest Fly, Leverage Machine / 3x12-15 120s"},{"name":"Day 2","description":"Lower #1","exerciseText":"Seated Leg Curl, Leverage Machine / 3x8-10 120s\n\n//Mind-muscle connection with your inner thighs. These are great for adding thigh mass from the front! Push them hard!\nHip Adductor, Leverage Machine / 3x10-12 120s\n\nMachine Hack Squat / 1x4, 1x6, 1x8 180s\n\nLeg Extension, Leverage Machine/ 3x10-12 120s\n\n// 1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.\nStanding Calf Raise, Leverage Machine / 3x12-15 120s"},{"name":"Day 3","description":"Upper #2","exerciseText":"T Bar Row, Leverage Machine / 3x10-12 120s\n\n// Ensure that your elbows break at least 90°. Mind-muscle connection with your delts. Smooth, controlled reps.\nShoulder Press, Leverage Machine / 3x10-12 120s\n\nPull Up, Leverage Machine / 3x8-10 120s \\\n/ update: custom() {~\n if (setIndex == 0) {\n weights = bodyweight - originalWeights[ns]\n }\n~} \n\n// Slow 2-3 second negative. 1-2 second pause at the bottom. Explode with control on the way up. Go as deep as your shoulders comfortably allow, trying to at least break a 90° elbow angle.\nTriceps Dip, Leverage Machine / 3x8-10 120s \\\n/ update: custom() {~\n if (setIndex == 0) {\n weights = bodyweight - originalWeights[ns]\n }\n~} \n\n// Do a hammer curl on the positive, then turn your palms facing up at the top and use a palms-up grip on the negative.\nInverse Dumbell Zottman Curl / 3x10-12 120s\n\nLateral Raise, Dumbbell / 3x10-12 120s\n\n\nReverse Fly, Leverage Machine // 3x10-12 120s"},{"name":"Day 4","description":"Lower #2","exerciseText":"Lying Leg Curl, Leverage Machine / 3x8-10 120s\n\nLeg Press, Leverage Machine/ 3x8-10 120s\n\nRomanian Deadlift, Barbell / 2x8 180s\n\nHip Abductor, Leverage Machine / 3x10-12 120s\n\nLeg Extension, Leverage Machine / 3x10-12 120s\n\nStanding Calf Raise, Leverage Machine / 3x10-12 120s"},{"name":"Day 5","description":"Arms & Weak Points","exerciseText":"// 1st forearms exercise\nReverse Grip Curls / 3x8-12 120s\n\n// 2nd forearms exercise\nStraight Bar Cable Wrist Curls / 3x8-12 120s\n\nIncline Curl, Dumbbell / 3x10-12 120s\n\nTriceps Pushdown, Cable / 3x10-12 120s\n\nBicep Curl, Cable / 3x12-15 120s\n\nTriceps Extension, Cable / 3x12-15\n\nCable Crunch, Cable / 3x10-12"}]},{"name":"Week 8","days":[{"name":"Day 1","description":"Upper #1","exerciseText":"//Raise the cables up and out in a \"Y\" motion. Really try to connect with the middle delt fibers as you sweep the weight up and out.\nCross-Body Cable Y-Raise / 3x10-12 120s\n\nLat Pulldown, Cable / 3x10-12 120s\n\n// Set the bench at a ~15° incline. 1 second pause on the chest on each rep while maintaining tension on the pecs.\nLow Incline Bench Press, Smith Machine / 3x8-10 180s\n\n// Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep.\nSeated Row, Leverage Machine / 3x8-10 120s\n\n// Feel a nasty stretch on the triceps throughout the entire negative. Pause for 1 second in the stretch part of each rep.\nTriceps Extension, Cable / 3x10-12 120s\n\n// Lean forward to get a big stretch on the lats at the top of the ROM and then stand upright as you squeeze your lats at the bottom.\nStraight-Arm Pulldown / 3x12-15 120s\n\n// Set up the pec deck to allow for maximum stretch. On all sets, alternate full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM, then 1 rep half-ROM (in the stretched/bottom half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat until you've reached the target reps and an RPE of 9-10.\nChest Fly, Leverage Machine / 3x12-15 120s"},{"name":"Day 2","description":"Lower #1","exerciseText":"Seated Leg Curl, Leverage Machine / 3x8-10 120s\n\n//Mind-muscle connection with your inner thighs. These are great for adding thigh mass from the front! Push them hard!\nHip Adductor, Leverage Machine / 3x10-12 120s\n\nMachine Hack Squat / 1x4, 1x6, 1x8 180s\n\nLeg Extension, Leverage Machine/ 3x10-12 120s\n\n// 1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.\nStanding Calf Raise, Leverage Machine / 3x12-15 120s"},{"name":"Day 3","description":"Upper #2","exerciseText":"T Bar Row, Leverage Machine / 3x10-12 120s\n\n// Ensure that your elbows break at least 90°. Mind-muscle connection with your delts. Smooth, controlled reps.\nShoulder Press, Leverage Machine / 3x10-12 120s\n\nPull Up, Leverage Machine / 3x8-10 120s \\\n/ update: custom() {~\n if (setIndex == 0) {\n weights = bodyweight - originalWeights[ns]\n }\n~} \n\n// Slow 2-3 second negative. 1-2 second pause at the bottom. Explode with control on the way up. Go as deep as your shoulders comfortably allow, trying to at least break a 90° elbow angle.\nTriceps Dip, Leverage Machine / 3x8-10 120s \\\n/ update: custom() {~\n if (setIndex == 0) {\n weights = bodyweight - originalWeights[ns]\n }\n~} \n\n// Do a hammer curl on the positive, then turn your palms facing up at the top and use a palms-up grip on the negative.\nInverse Dumbell Zottman Curl / 3x10-12 120s\n\nLateral Raise, Dumbbell / 3x10-12 120s\n\n\nReverse Fly, Leverage Machine // 3x10-12 120s"},{"name":"Day 4","description":"Lower #2","exerciseText":"Lying Leg Curl, Leverage Machine / 3x8-10 120s\n\nLeg Press, Leverage Machine/ 3x8-10 120s\n\nRomanian Deadlift, Barbell / 2x8 180s\n\nHip Abductor, Leverage Machine / 3x10-12 120s\n\nLeg Extension, Leverage Machine / 3x10-12 120s\n\nStanding Calf Raise, Leverage Machine / 3x10-12 120s"},{"name":"Day 5","description":"Arms & Weak Points","exerciseText":"// 1st forearms exercise\nReverse Grip Curls / 3x8-12 120s\n\n// 2nd forearms exercise\nStraight Bar Cable Wrist Curls / 3x8-12 120s\n\nIncline Curl, Dumbbell / 3x10-12 120s\n\nTriceps Pushdown, Cable / 3x10-12 120s\n\nBicep Curl, Cable / 3x12-15 120s\n\nTriceps Extension, Cable / 3x12-15\n\nCable Crunch, Cable / 3x10-12"}]},{"name":"Week 9","days":[{"name":"Day 1","description":"Upper #1","exerciseText":"//Raise the cables up and out in a \"Y\" motion. Really try to connect with the middle delt fibers as you sweep the weight up and out.\nCross-Body Cable Y-Raise / 3x10-12 120s\n\nLat Pulldown, Cable / 3x10-12 120s\n\n// Set the bench at a ~15° incline. 1 second pause on the chest on each rep while maintaining tension on the pecs.\nLow Incline Bench Press, Smith Machine / 3x8-10 180s\n\n// Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep.\nSeated Row, Leverage Machine / 3x8-10 120s\n\n// Feel a nasty stretch on the triceps throughout the entire negative. Pause for 1 second in the stretch part of each rep.\nTriceps Extension, Cable / 3x10-12 120s\n\n// Lean forward to get a big stretch on the lats at the top of the ROM and then stand upright as you squeeze your lats at the bottom.\nStraight-Arm Pulldown / 3x12-15 120s\n\n// Set up the pec deck to allow for maximum stretch. On all sets, alternate full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM, then 1 rep half-ROM (in the stretched/bottom half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat until you've reached the target reps and an RPE of 9-10.\nChest Fly, Leverage Machine / 3x12-15 120s"},{"name":"Day 2","description":"Lower #1","exerciseText":"Seated Leg Curl, Leverage Machine / 3x8-10 120s\n\n//Mind-muscle connection with your inner thighs. These are great for adding thigh mass from the front! Push them hard!\nHip Adductor, Leverage Machine / 3x10-12 120s\n\nMachine Hack Squat / 1x4, 1x6, 1x8 180s\n\nLeg Extension, Leverage Machine/ 3x10-12 120s\n\n// 1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.\nStanding Calf Raise, Leverage Machine / 3x12-15 120s"},{"name":"Day 3","description":"Upper #2","exerciseText":"T Bar Row, Leverage Machine / 3x10-12 120s\n\n// Ensure that your elbows break at least 90°. Mind-muscle connection with your delts. Smooth, controlled reps.\nShoulder Press, Leverage Machine / 3x10-12 120s\n\nPull Up, Leverage Machine / 3x8-10 120s \\\n/ update: custom() {~\n if (setIndex == 0) {\n weights = bodyweight - originalWeights[ns]\n }\n~} \n\n// Slow 2-3 second negative. 1-2 second pause at the bottom. Explode with control on the way up. Go as deep as your shoulders comfortably allow, trying to at least break a 90° elbow angle.\nTriceps Dip, Leverage Machine / 3x8-10 120s \\\n/ update: custom() {~\n if (setIndex == 0) {\n weights = bodyweight - originalWeights[ns]\n }\n~} \n\n// Do a hammer curl on the positive, then turn your palms facing up at the top and use a palms-up grip on the negative.\nInverse Dumbell Zottman Curl / 3x10-12 120s\n\nLateral Raise, Dumbbell / 3x10-12 120s\n\n\nReverse Fly, Leverage Machine // 3x10-12 120s"},{"name":"Day 4","description":"Lower #2","exerciseText":"Lying Leg Curl, Leverage Machine / 3x8-10 120s\n\nLeg Press, Leverage Machine/ 3x8-10 120s\n\nRomanian Deadlift, Barbell / 2x8 180s\n\nHip Abductor, Leverage Machine / 3x10-12 120s\n\nLeg Extension, Leverage Machine / 3x10-12 120s\n\nStanding Calf Raise, Leverage Machine / 3x10-12 120s"},{"name":"Day 5","description":"Arms & Weak Points","exerciseText":"// 1st forearms exercise\nReverse Grip Curls / 3x8-12 120s\n\n// 2nd forearms exercise\nStraight Bar Cable Wrist Curls / 3x8-12 120s\n\nIncline Curl, Dumbbell / 3x10-12 120s\n\nTriceps Pushdown, Cable / 3x10-12 120s\n\nBicep Curl, Cable / 3x12-15 120s\n\nTriceps Extension, Cable / 3x12-15\n\nCable Crunch, Cable / 3x10-12"}]},{"name":"Week 10","days":[{"name":"Day 1","description":"Upper #1","exerciseText":"//Raise the cables up and out in a \"Y\" motion. Really try to connect with the middle delt fibers as you sweep the weight up and out.\nCross-Body Cable Y-Raise / 3x10-12 120s\n\nLat Pulldown, Cable / 3x10-12 120s\n\n// Set the bench at a ~15° incline. 1 second pause on the chest on each rep while maintaining tension on the pecs.\nLow Incline Bench Press, Smith Machine / 3x8-10 180s\n\n// Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep.\nSeated Row, Leverage Machine / 3x8-10 120s\n\n// Feel a nasty stretch on the triceps throughout the entire negative. Pause for 1 second in the stretch part of each rep.\nTriceps Extension, Cable / 3x10-12 120s\n\n// Lean forward to get a big stretch on the lats at the top of the ROM and then stand upright as you squeeze your lats at the bottom.\nStraight-Arm Pulldown / 3x12-15 120s\n\n// Set up the pec deck to allow for maximum stretch. On all sets, alternate full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM, then 1 rep half-ROM (in the stretched/bottom half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat until you've reached the target reps and an RPE of 9-10.\nChest Fly, Leverage Machine / 3x12-15 120s"},{"name":"Day 2","description":"Lower #1","exerciseText":"Seated Leg Curl, Leverage Machine / 3x8-10 120s\n\n//Mind-muscle connection with your inner thighs. These are great for adding thigh mass from the front! Push them hard!\nHip Adductor, Leverage Machine / 3x10-12 120s\n\nMachine Hack Squat / 1x4, 1x6, 1x8 180s\n\nLeg Extension, Leverage Machine/ 3x10-12 120s\n\n// 1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.\nStanding Calf Raise, Leverage Machine / 3x12-15 120s"},{"name":"Day 3","description":"Upper #2","exerciseText":"T Bar Row, Leverage Machine / 3x10-12 120s\n\n// Ensure that your elbows break at least 90°. Mind-muscle connection with your delts. Smooth, controlled reps.\nShoulder Press, Leverage Machine / 3x10-12 120s\n\nPull Up, Leverage Machine / 3x8-10 120s \\\n/ update: custom() {~\n if (setIndex == 0) {\n weights = bodyweight - originalWeights[ns]\n }\n~} \n\n// Slow 2-3 second negative. 1-2 second pause at the bottom. Explode with control on the way up. Go as deep as your shoulders comfortably allow, trying to at least break a 90° elbow angle.\nTriceps Dip, Leverage Machine / 3x8-10 120s \\\n/ update: custom() {~\n if (setIndex == 0) {\n weights = bodyweight - originalWeights[ns]\n }\n~} \n\n// Do a hammer curl on the positive, then turn your palms facing up at the top and use a palms-up grip on the negative.\nInverse Dumbell Zottman Curl / 3x10-12 120s\n\nLateral Raise, Dumbbell / 3x10-12 120s\n\n\nReverse Fly, Leverage Machine // 3x10-12 120s"},{"name":"Day 4","description":"Lower #2","exerciseText":"Lying Leg Curl, Leverage Machine / 3x8-10 120s\n\nLeg Press, Leverage Machine/ 3x8-10 120s\n\nRomanian Deadlift, Barbell / 2x8 180s\n\nHip Abductor, Leverage Machine / 3x10-12 120s\n\nLeg Extension, Leverage Machine / 3x10-12 120s\n\nStanding Calf Raise, Leverage Machine / 3x10-12 120s"},{"name":"Day 5","description":"Arms & Weak Points","exerciseText":"// 1st forearms exercise\nReverse Grip Curls / 3x8-12 120s\n\n// 2nd forearms exercise\nStraight Bar Cable Wrist Curls / 3x8-12 120s\n\nIncline Curl, Dumbbell / 3x10-12 120s\n\nTriceps Pushdown, Cable / 3x10-12 120s\n\nBicep Curl, Cable / 3x12-15 120s\n\nTriceps Extension, Cable / 3x12-15\n\nCable Crunch, Cable / 3x10-12"}]}]}},"version":"20251231182918","settings":{"timers":{"warmup":90,"workout":120,"reminder":900},"units":"kg"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}
