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
Add Day Description
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// --- EXERCISE TEMPLATES ---
// These templates define the structure for the main working weeks (1-3).
// Template for the main compound lifts.
// Progression: If the total reps for all 3 sets is 24 or more (e.g., you hit 3x8), the weight increases by 5lb.
main_compound[ 1-4] / used : none / 3x5-8 @8.5+ , 1x5+ @9+ / 120s / warmup : 10 35% , 5 65% / progress : sum (29 , 10lb )
main_isolation[ 1-4] / used : none / 3x8-12 @8+ , 1x8+ @9+ / 60s / warmup : 10 40% / progress : sum (42 ,5lb )
// Template for bodyweight assistance exercises.
// Progression: If the total reps for all 3 sets is 20 or more, 2.5lb will be added (for weighted pull-ups/dips).
bodyweight_assist[ 1-4] / used : none / 4x5+ @8.5+ / 90s / warmup : none / progress : sum (20 , 2.5lb )
// --- DELOAD TEMPLATES ---
// Reduced volume and intensity to allow for recovery. Progression is disabled.
main_compound_deload[ 1-4] / used : none / 2x8 @6 / 120s / progress : none
bodyweight_assist_deload[ 1-4] / used : none / 2x5 @6 / 90s / progress : none
main_isolation_deload[ 1-4] / used : none / 2x8 @6 / 60s / progress :none
Leg Press, Leverage Machine[ 1, 1-4] / ...main_compound
Chest Press, Leverage Machine[ 2, 1-4] / ...main_compound
Bent Over Row[ 3, 1-4] / ...main_compound
Overhead Press, Dumbbell[ 4, 1-4] / ...main_compound
Pull Up, Leverage Machine[ 5, 1-4] / ...bodyweight_assist
Romanian Deadlift, Barbell[ 6, 1-4] / ...main_compound
Leg Extension, Leverage Machine[ 7, 1-4] / ...main_isolation
Seated Calf Raise, Leverage Machine[ 8, 1-4] / ...main_isolation
Bicep Curl, Leverage Machine[ 9, 1-4] / ...main_isolation
Crunch, Leverage Machine[ 10, 1-4] / ...main_isolation
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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 Push Sets: 40 (9s , 31h ), 3d Pull Sets: 36 (16s , 20h ), 3d Legs Sets: 36 (3s , 33h ), 3d Shoulders: 32↓ (13s , 19h ), 3d Triceps: 18↓ (6s , 13h ), 3d Glutes: 24↓ (4s , 20h ), 3d Hamstrings: 22↓ (3s , 19h ), 3d Quadriceps: 20↓ (3s , 18h ), 3d Chest: 30↓ (11s , 20h ), 3d Biceps: 20↓ (9s , 12h ), 3d Calves: 22↓ (2s , 20h ), 3d Forearms: 16↓ (8s , 8h ), 3d {"maxWidth":2400,"url":"/planner"}
{"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":"20251231182918","settings":{"timers":{"warmup":90,"workout":90,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}
