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: 120
Strength Sets: 28, 23%
Hypertrophy Sets: 92, 77%
Upper Sets: 72 (24s , 48h ) , 3d
Lower Sets: 40 (4s , 36h ) , 3d
Core Sets: 8 (8h ) , 2d
Push Sets: 40 (9s , 31h ) , 3d
Pull Sets: 36 (16s , 20h ) , 3d
Legs Sets: 36 (3s , 33h ) , 3d
Shoulders: 32↓ (13s , 19h ) , 3d
Triceps: 22↓ (7s , 16h ) , 3d
Back: 40↓ (19s , 22h ) , 3d
Abs: 8↑ (8h ) , 2d
Glutes: 16↓ (3s , 13h ) , 3d
Hamstrings: 20↓ (2s , 18h ) , 3d
Quadriceps: 24↓ (3s , 22h ) , 3d
Chest: 34↓ (12s , 23h ) , 3d
Biceps: 16↓ (8s , 9h ) , 3d
Calves: 20↓ (2s , 19h ) , 3d
Forearms: 14↓ (8s , 7h ) , 3d
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{"exportedProgram":{"customExercises":{},"program":{"deletedExercises":[],"planner":{"name":"My FullBody Compound","vtype":"planner","weeks":[{"name":"Week 1","days":[{"name":"Workout A","exerciseText":"// --- EXERCISE TEMPLATES ---\n// These templates define the structure for the main working weeks (1-3).\n\n// Template for the main compound lifts.\n// Progression: If the total reps for all 3 sets is 24 or more (e.g., you hit 3x8), the weight increases by 5lb.\nmain_compound[1-4] / used: none / 3x5-8 @8.5+, 1x5+ @9+ / 120s / warmup: 10 35%, 5 65% / progress: sum(29, 10lb)\nmain_isolation[1-4] / used: none / 3x8-12 @8+, 1x8+ @9+ / 60s / warmup: 10 40% / progress: sum(42,5lb)\n\n// Template for bodyweight assistance exercises.\n// Progression: If the total reps for all 3 sets is 20 or more, 2.5lb will be added (for weighted pull-ups/dips).\nbodyweight_assist[1-4] / used: none / 4x5+ @8.5+ / 90s / warmup: none / progress: sum(20, 2.5lb)\n\n// --- DELOAD TEMPLATES ---\n// Reduced volume and intensity to allow for recovery. Progression is disabled.\nmain_compound_deload[1-4] / used: none / 2x8 @6 / 120s / progress: none\nbodyweight_assist_deload[1-4] / used: none / 2x5 @6 / 90s / progress: none\nmain_isolation_deload[1-4] / used: none /2x8 @6 / 60s / progress:none\n\nLeg Press, Leverage Machine[1,1-4] / ...main_compound\nChest Press, Leverage Machine[2,1-4] / ...main_compound\nBent Over Row[3,1-4] / ...main_compound\nOverhead Press, Dumbbell[4,1-4] / ...main_compound\nPull Up, Leverage Machine[5,1-4] / ...bodyweight_assist\nRomanian Deadlift, Barbell[6,1-4] / ...main_compound\nLeg Extension, Leverage Machine[7,1-4] / ...main_isolation\nSeated Calf Raise, Leverage Machine[8,1-4] / ...main_isolation\nBicep Curl, Leverage Machine[9,1-4] / ...main_isolation\nCrunch, Leverage Machine[10,1-4] / ...main_isolation"},{"name":"Workout B","exerciseText":"Deadlift, Trap Bar[1,1-4] / ...main_compound\nIncline Bench Press, Dumbbell[2,1-4] / ...main_compound\nBent Over One Arm Row[3,1-4] / ...main_compound\nTriceps Dip, Leverage Machine[4,1-4] / ...bodyweight_assist / progress: sum(30, 2.5lb)\nChin Up, Leverage Machine[5,1-4] / ...bodyweight_assist\nPec Deck, Leverage Machine[6,1-4] / ...main_isolation\nSeated Leg Curl, Leverage Machine[7,1-4] / ...main_isolation\nBulgarian Split Squat, Dumbbell[8,1-4] / ...main_isolation\nTriceps Extension, Dumbbell[9,1-4] / ...main_isolation\nCable Twist, Cable[10,1-4] / ...main_isolation"},{"name":"Workout C","exerciseText":"Squat, Leverage Machine[1,1-4] / ...main_compound\nChest Press, Leverage Machine[2,1-4] / ...main_compound\nBent Over Row[3,1-4]/ ...main_compound\nShoulder Press, Leverage Machine[4,1-4] / ...main_compound\nChin Up, Leverage Machine[5,1-4] / ...bodyweight_assist\nLying Leg Curl, Leverage Machine[6,1-4] / ...main_isolation\nStanding Calf Raise, Leverage Machine[7,1-4] / ...main_isolation\nLateral Raise, Cable[8,1-4] / ...main_isolation\nShrug, Cable[9,1-4] / ...main_isolation\nTriceps Pushdown, Cable[10,1-4] / ...main_isolation"}]},{"name":"Week 2","days":[{"name":"Workout A","exerciseText":""},{"name":"Workout B","exerciseText":""},{"name":"Workout C","exerciseText":""}]},{"name":"Week 3","days":[{"name":"Workout A","exerciseText":""},{"name":"Workout B","exerciseText":""},{"name":"Workout C","exerciseText":""}]},{"name":"Week 4 (Deload)","days":[{"name":"Workout A","exerciseText":"main_compound / used: none / 2x8 @6 / 120s / progress: none\nbodyweight_assist / used: none / 2x5 @6 / 90s / progress: none\nmain_isolation / used: none /2x8 @6 / 60s / progress:none"},{"name":"Workout B","exerciseText":""},{"name":"Workout C","exerciseText":""}]}]},"exercises":[],"vtype":"program","days":[],"deletedDays":[],"url":"","isMultiweek":false,"name":"My FullBody Compound","weeks":[],"nextDay":1,"shortDescription":"","clonedAt":1757788878833,"description":"","id":"frntbssc","tags":[],"deletedWeeks":[],"author":""},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":90,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}
