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
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Week Stats Total Sets: 138
Strength Sets: 28, 20%
Hypertrophy Sets: 110, 80%
Upper Sets: 97 (14s , 83h ), 4d Lower Sets: 29 (17s , 12h ), 3d Core Sets: 25 (10s , 15h ), 3d Push Sets: 50 (9s , 41h ), 4d Pull Sets: 50 (8s , 42h ), 4d Legs Sets: 13 (1s , 12h ), 2d Shoulders: 52↓ (14s , 38h ), 4d Triceps: 19↓ (1s , 18h ), 3d Glutes: 33↓ (17s , 16h ), 4d Hamstrings: 19↓ (13s , 6h ), 3d Quadriceps: 33↓ (16s , 17h ), 4d Biceps: 28↓ (7s , 22h ), 4d Forearms: 29↓ (7s , 23h ), 4d {"maxWidth":2400,"url":"/planner","isLoggedIn":false}
{"exportedProgram":{"customExercises":{},"program":{"deletedExercises":[],"planner":{"name":"STTP: The cut","vtype":"planner","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"Squat / 1x5,1x8 30%,1x10 50%,5x15 60% 150s\nOverhead Press, Barbell / 1x8 @7,1x10 @8,4x12 @8 150s\nLateral Raise, Dumbbell / 1x8 @7,1x10 @8,4x12 @10 120s\nStanding Row Rear Delt With Rope, Cable / 4x12 @8 120s\nReverse Wrist Curl, EZ Bar / 4x12 @10 90s\nWrist Curl, EZ Bar / 4x12 @10 90s","description":""},{"name":"Day 2","exerciseText":"Plank, Bodyweight / 5x1 60s\nHanging Leg Raise, Bodyweight / 5x15 60s\nSit Up, Bodyweight / 5x15 75s","description":"Zone 2 30 mins & core work"},{"name":"Day 3","exerciseText":"Bench Press, Barbell / 1x5,1x8 30%,1x10 50%,4x15 60%\nChest Press, Leverage Machine / 4x12 @10\nChest Fly, Leverage Machine /4x12 @10\nBicep Curl, EZ Bar / 1x8 @7,1x10 @8,4x12 @10 120s\nBicep Curl, Cable / 4x12 @10 120s\n"},{"name":"Day 4","exerciseText":"Plank, Bodyweight / 5x1 60s","description":"Zone 2 1 hr"},{"name":"Day 5","exerciseText":"Clean, Barbell / 1x3,2x2 30%,2x2 50%,3x2 70% 180s\nDeadlift High Pull, Barbell / 5x5 @8 180s\nDeadlift, Barbell / 3x5 @8 180s\nLat Pulldown, Cable / 5x12 @8 120s\nLat Pulldown, Leverage Machine / 5x12 @8 120s\nShrug, Dumbbell / 5x12 @8 90s","description":"OLYs & BACK"},{"name":"Day 6","exerciseText":"Front Raise, Dumbbell / 5x12 @8 120s\nGlute Bridge, Barbell / 5x12 @8 120s\nBent Over Row, Barbell / 5x12 @8 150s\nSit Up, Bodyweight / 5x15 75s\nBench Dip, Bodyweight / 5x12 @8 150s\nTriceps Pushdown, Cable / 5x12 @8 90s"}],"description":"DELOAD"},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":"Squat / 1x5,1x8 35%,1x10 55%,5x15 65% 150s\nOverhead Press, Barbell / 1x8 @7,1x10 @8,4x12 @8 150s\nLateral Raise, Dumbbell / 1x8 @7,1x10 @8,4x12 @10 120s\nStanding Row Rear Delt With Rope, Cable / 4x12 @8 120s\nReverse Wrist Curl, EZ Bar / 4x12 @10 90s\nWrist Curl, EZ Bar / 4x12 @10 90s","description":""},{"name":"Day 2","exerciseText":"Plank, Bodyweight / 5x1 60s\nHanging Leg Raise, Bodyweight / 5x15 60s\nSit Up, Bodyweight / 5x15 75s","description":"Zone 2 30 mins & core work"},{"name":"Day 3","exerciseText":"Bench Press, Barbell / 1x5,1x8 35%,1x10 55%,4x15 65%\nChest Press, Leverage Machine / 4x12 @10\nChest Fly, Leverage Machine /4x12 @10\nBicep Curl, EZ Bar / 1x8 @7,1x10 @8,4x12 @10 120s\nBicep Curl, Cable / 4x12 @10 120s\n"},{"name":"Day 4","exerciseText":"Plank, Bodyweight / 5x1 60s","description":"Zone 2 1 hr"},{"name":"Day 5","exerciseText":"Clean, Barbell / 1x3,2x2 35%,2x2 55%,3x2 75% 180s\nDeadlift High Pull, Barbell / 5x5 @8 180s\nDeadlift, Barbell / 3x5 @8 180s\nLat Pulldown, Cable / 5x12 @8 120s\nLat Pulldown, Leverage Machine / 5x12 @8 120s\nShrug, Dumbbell / 5x12 @8 90s","description":"OLYs & BACK"},{"name":"Day 6","exerciseText":"Front Raise, Dumbbell / 5x12 @8 120s\nGlute Bridge, Barbell / 5x12 @8 120s\nBent Over Row, Barbell / 5x12 @8 150s\nSit Up, Bodyweight / 5x15 75s\nBench Dip, Bodyweight / 5x12 @8 150s\nTriceps Pushdown, Cable / 5x12 @8 90s"}],"description":"PREP"},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"Squat / 1x5,1x8 35%,1x10 55%,5x15 70% 150s\nOverhead Press, Barbell / 1x8 @7,1x10 @8,4x12 @8 150s\nLateral Raise, Dumbbell / 1x8 @7,1x10 @8,4x12 @10 120s\nStanding Row Rear Delt With Rope, Cable / 4x12 @8 120s\nReverse Wrist Curl, EZ Bar / 4x12 @10 90s\nWrist Curl, EZ Bar / 4x12 @10 90s","description":""},{"name":"Day 2","exerciseText":"Plank, Bodyweight / 5x1 60s\nHanging Leg Raise, Bodyweight / 5x15 60s\nSit Up, Bodyweight / 5x15 75s","description":"Zone 2 30 mins & core work"},{"name":"Day 3","exerciseText":"Bench Press, Barbell / 1x5,1x8 40%,1x10 60%,4x15 70%\nChest Press, Leverage Machine / 4x12 @10\nChest Fly, Leverage Machine /4x12 @10\nBicep Curl, EZ Bar / 1x8 @7,1x10 @8,4x12 @10 120s\nBicep Curl, Cable / 4x12 @10 120s\n"},{"name":"Day 4","exerciseText":"Plank, Bodyweight / 5x1 60s","description":"Zone 2 1 hr"},{"name":"Day 5","exerciseText":"Clean, Barbell / 1x3,2x2 35%,2x2 60%,3x1 80% 180s\nDeadlift High Pull, Barbell / 5x5 @8 180s\nDeadlift, Barbell / 3x5 @8 180s\nLat Pulldown, Cable / 5x12 @8 120s\nLat Pulldown, Leverage Machine / 5x12 @8 120s\nShrug, Dumbbell / 5x12 @8 90s","description":"OLYs & BACK"},{"name":"Day 6","exerciseText":"Front Raise, Dumbbell / 5x12 @8 120s\nGlute Bridge, Barbell / 5x12 @8 120s\nBent Over Row, Barbell / 5x12 @8 150s\nSit Up, Bodyweight / 5x15 75s\nBench Dip, Bodyweight / 5x12 @8 150s\nTriceps Pushdown, Cable / 5x12 @8 90s"}],"description":"LOADING"},{"name":"Week 4","days":[{"name":"Day 1","exerciseText":"Squat / 1x5,1x8 40%,1x10 57.5%,5x15 72.5% 150s\nOverhead Press, Barbell / 1x8 @7,1x10 @8,4x12 @8 150s\nLateral Raise, Dumbbell / 1x8 @7,1x10 @8,4x12 @10 120s\nStanding Row Rear Delt With Rope, Cable / 4x12 @8 120s\nReverse Wrist Curl, EZ Bar / 4x12 @10 90s\nWrist Curl, EZ Bar / 4x12 @10 90s","description":""},{"name":"Day 2","exerciseText":"Plank, Bodyweight / 5x1 60s\nHanging Leg Raise, Bodyweight / 5x15 60s\nSit Up, Bodyweight / 5x15 75s","description":"Zone 2 30 mins & core work"},{"name":"Day 3","exerciseText":"Bench Press, Barbell / 1x5,1x8 40%,1x10 60%,5x13 70%\nChest Press, Leverage Machine / 4x12 @10\nChest Fly, Leverage Machine /4x12 @10\nBicep Curl, EZ Bar / 1x8 @7,1x10 @8,4x12 @10 120s\nBicep Curl, Cable / 4x12 @10 120s\n"},{"name":"Day 4","exerciseText":"Plank, Bodyweight / 5x1 60s","description":"Zone 2 1 hr"},{"name":"Day 5","exerciseText":"Clean, Barbell / 1x3,2x2 35%,2x2 60%,3x2 80% 180s\nDeadlift High Pull, Barbell / 5x5 @8 180s\nDeadlift, Barbell / 3x5 @8 180s\nLat Pulldown, Cable / 5x12 @8 120s\nLat Pulldown, Leverage Machine / 5x12 @8 120s\nShrug, Dumbbell / 5x12 @8 90s","description":"OLYs & BACK"},{"name":"Day 6","exerciseText":"Front Raise, Dumbbell / 5x12 @8 120s\nGlute Bridge, Barbell / 5x12 @8 120s\nBent Over Row, Barbell / 5x12 @8 150s\nSit Up, Bodyweight / 5x15 75s\nBench Dip, Bodyweight / 5x12 @8 150s\nTriceps Pushdown, Cable / 5x12 @8 90s"}],"description":"LOADING"},{"name":"Week 5","days":[{"name":"Day 1","exerciseText":"Squat / 1x5,1x8 40%,1x10 57.5%,5x10 75% 150s\nOverhead Press, Barbell / 1x8 @7,1x10 @8,4x12 @8 150s\nLateral Raise, Dumbbell / 1x8 @7,1x10 @8,4x12 @10 120s\nStanding Row Rear Delt With Rope, Cable / 4x12 @8 120s\nReverse Wrist Curl, EZ Bar / 4x12 @10 90s\nWrist Curl, EZ Bar / 4x12 @10 90s","description":""},{"name":"Day 2","exerciseText":"Plank, Bodyweight / 5x1 60s\nHanging Leg Raise, Bodyweight / 5x15 60s\nSit Up, Bodyweight / 5x15 75s","description":"Zone 2 30 mins & core work"},{"name":"Day 3","exerciseText":"Bench Press, Barbell / 1x5,1x8 40%,1x10 60%,4x10 75%\nChest Press, Leverage Machine / 4x12 @10\nChest Fly, Leverage Machine /4x12 @10\nBicep Curl, EZ Bar / 1x8 @7,1x10 @8,4x12 @10 120s\nBicep Curl, Cable / 4x12 @10 120s\n"},{"name":"Day 4","exerciseText":"Plank, Bodyweight / 5x1 60s","description":"Zone 2 1 hr"},{"name":"Day 5","exerciseText":"Clean, Barbell / 1x3,2x2 35%,2x2 60%,2x2 80% 180s\nDeadlift High Pull, Barbell / 5x5 @8 180s\nDeadlift, Barbell / 3x5 @8 180s\nLat Pulldown, Cable / 5x12 @8 120s\nLat Pulldown, Leverage Machine / 5x12 @8 120s\nShrug, Dumbbell / 5x12 @8 90s","description":"OLYs & BACK"},{"name":"Day 6","exerciseText":"Front Raise, Dumbbell / 5x12 @8 120s\nGlute Bridge, Barbell / 5x12 @8 120s\nBent Over Row, Barbell / 5x12 @8 150s\nSit Up, Bodyweight / 5x15 75s\nBench Dip, Bodyweight / 5x12 @8 150s\nTriceps Pushdown, Cable / 5x12 @8 90s"}],"description":"LOADING"},{"name":"Week 6","days":[{"name":"Day 1","exerciseText":"Squat / 1x5,1x8 40%,1x10 57.5%,5x12 75% 150s\nOverhead Press, Barbell / 1x8 @7,1x10 @8,4x12 @8 150s\nLateral Raise, Dumbbell / 1x8 @7,1x10 @8,4x12 @10 120s\nStanding Row Rear Delt With Rope, Cable / 4x12 @8 120s\nReverse Wrist Curl, EZ Bar / 4x12 @10 90s\nWrist Curl, EZ Bar / 4x12 @10 90s","description":""},{"name":"Day 2","exerciseText":"Plank, Bodyweight / 5x1 60s\nHanging Leg Raise, Bodyweight / 5x15 60s\nSit Up, Bodyweight / 5x15 75s","description":"Zone 2 30 mins & core work"},{"name":"Day 3","exerciseText":"Bench Press, Barbell / 1x5,1x8 40%,1x10 60%,4x12 75%\nChest Press, Leverage Machine / 4x12 @10\nChest Fly, Leverage Machine /4x12 @10\nBicep Curl, EZ Bar / 1x8 @7,1x10 @8,4x12 @10 120s\nBicep Curl, Cable / 4x12 @10 120s\n"},{"name":"Day 4","exerciseText":"Plank, Bodyweight / 5x1 60s","description":"Zone 2 1 hr"},{"name":"Day 5","exerciseText":"Clean, Barbell / 1x3,2x2 35%,2x2 60%,4x1 85% 180s\nDeadlift High Pull, Barbell / 5x5 @8 180s\nDeadlift, Barbell / 3x5 @8 180s\nLat Pulldown, Cable / 5x12 @8 120s\nLat Pulldown, Leverage Machine / 5x12 @8 120s\nShrug, Dumbbell / 5x12 @8 90s","description":"OLYs & BACK"},{"name":"Day 6","exerciseText":"Front Raise, Dumbbell / 5x12 @8 120s\nGlute Bridge, Barbell / 5x12 @8 120s\nBent Over Row, Barbell / 5x12 @8 150s\nSit Up, Bodyweight / 5x15 75s\nBench Dip, Bodyweight / 5x12 @8 150s\nTriceps Pushdown, Cable / 5x12 @8 90s"}],"description":"LOADING"},{"name":"Week 7","days":[{"name":"Day 1","exerciseText":"Squat / 1x5,1x8 40%,1x10 57.5%,5x12 75% 150s\nOverhead Press, Barbell / 1x8 @7,1x10 @8,4x12 @8 150s\nLateral Raise, Dumbbell / 1x8 @7,1x10 @8,4x12 @10 120s\nStanding Row Rear Delt With Rope, Cable / 4x12 @8 120s\nReverse Wrist Curl, EZ Bar / 4x12 @10 90s\nWrist Curl, EZ Bar / 4x12 @10 90s","description":""},{"name":"Day 2","exerciseText":"Plank, Bodyweight / 5x1 60s\nHanging Leg Raise, Bodyweight / 5x15 60s\nSit Up, Bodyweight / 5x15 75s","description":"Zone 2 30 mins & core work"},{"name":"Day 3","exerciseText":"Bench Press, Barbell / 1x5,1x8 40%,1x10 60%,4x12 75%\nChest Press, Leverage Machine / 4x12 @10\nChest Fly, Leverage Machine /4x12 @10\nBicep Curl, EZ Bar / 1x8 @7,1x10 @8,4x12 @10 120s\nBicep Curl, Cable / 4x12 @10 120s\n"},{"name":"Day 4","exerciseText":"Plank, Bodyweight / 5x1 60s","description":"Zone 2 1 hr"},{"name":"Day 5","exerciseText":"Clean, Barbell / 1x3,2x2 35%,2x2 60%,4x1 85% 180s\nDeadlift High Pull, Barbell / 5x5 @8 180s\nDeadlift, Barbell / 3x5 @8 180s\nLat Pulldown, Cable / 5x12 @8 120s\nLat Pulldown, Leverage Machine / 5x12 @8 120s\nShrug, Dumbbell / 5x12 @8 90s","description":"OLYs & BACK"},{"name":"Day 6","exerciseText":"Front Raise, Dumbbell / 5x12 @8 120s\nGlute Bridge, Barbell / 5x12 @8 120s\nBent Over Row, Barbell / 5x12 @8 150s\nSit Up, Bodyweight / 5x15 75s\nBench Dip, Bodyweight / 5x12 @8 150s\nTriceps Pushdown, Cable / 5x12 @8 90s"}],"description":"LOADING"},{"name":"Week 8","days":[{"name":"Day 1","exerciseText":"Squat / 1x5,1x8 40%,1x10 57.5%,5x14 75% 150s\nOverhead Press, Barbell / 1x8 @7,1x10 @8,4x12 @8 150s\nLateral Raise, Dumbbell / 1x8 @7,1x10 @8,4x12 @10 120s\nStanding Row Rear Delt With Rope, Cable / 4x12 @8 120s\nReverse Wrist Curl, EZ Bar / 4x12 @10 90s\nWrist Curl, EZ Bar / 4x12 @10 90s","description":""},{"name":"Day 2","exerciseText":"Plank, Bodyweight / 5x1 60s\nHanging Leg Raise, Bodyweight / 5x15 60s\nSit Up, Bodyweight / 5x15 75s","description":"Zone 2 30 mins & core work"},{"name":"Day 3","exerciseText":"Bench Press, Barbell / 1x5,1x8 40%,1x10 60%,5x12 75%\nChest Press, Leverage Machine / 4x12 @10\nChest Fly, Leverage Machine /4x12 @10\nBicep Curl, EZ Bar / 1x8 @7,1x10 @8,4x12 @10 120s\nBicep Curl, Cable / 4x12 @10 120s\n"},{"name":"Day 4","exerciseText":"Plank, Bodyweight / 5x1 60s","description":"Zone 2 1 hr"},{"name":"Day 5","exerciseText":"Clean, Barbell / 1x3,2x2 35%,2x2 60%,2x1 85% 180s,2x1 90% \nDeadlift High Pull, Barbell / 5x5 @8 180s\nDeadlift, Barbell / 3x5 @8 180s\nLat Pulldown, Cable / 5x12 @8 120s\nLat Pulldown, Leverage Machine / 5x12 @8 120s\nShrug, Dumbbell / 5x12 @8 90s","description":"OLYs & BACK"},{"name":"Day 6","exerciseText":"Front Raise, Dumbbell / 5x12 @8 120s\nGlute Bridge, Barbell / 5x12 @8 120s\nBent Over Row, Barbell / 5x12 @8 150s\nSit Up, Bodyweight / 5x15 75s\nBench Dip, Bodyweight / 5x12 @8 150s\nTriceps Pushdown, Cable / 5x12 @8 90s"}],"description":"LOADING"},{"name":"Week 9","days":[{"name":"Day 1","exerciseText":"Squat / 1x5,1x8 40%,1x10 57.5%,3x14 70% 150s\nOverhead Press, Barbell / 1x8 @7,1x10 @8,4x12 @8 150s\nLateral Raise, Dumbbell / 1x8 @7,1x10 @8,4x12 @10 120s\nStanding Row Rear Delt With Rope, Cable / 4x12 @8 120s\nReverse Wrist Curl, EZ Bar / 4x12 @10 90s\nWrist Curl, EZ Bar / 4x12 @10 90s","description":""},{"name":"Day 2","exerciseText":"Plank, Bodyweight / 5x1 60s\nHanging Leg Raise, Bodyweight / 5x15 60s\nSit Up, Bodyweight / 5x15 75s","description":"Zone 2 30 mins & core work"},{"name":"Day 3","exerciseText":"Bench Press, Barbell / 1x5,1x8 40%,1x10 60%,3x12 70%\nChest Press, Leverage Machine / 4x12 @10\nChest Fly, Leverage Machine /4x12 @10\nBicep Curl, EZ Bar / 1x8 @7,1x10 @8,4x12 @10 120s\nBicep Curl, Cable / 4x12 @10 120s\n"},{"name":"Day 4","exerciseText":"Plank, Bodyweight / 5x1 60s","description":"Zone 2 1 hr"},{"name":"Day 5","exerciseText":"Clean, Barbell / 1x3,2x2 35%,2x2 60%,1x1 70% 180s,2x1 80% ,1x1 90% 180s\nDeadlift High Pull, Barbell / 5x5 @6 180s\nDeadlift, Barbell / 3x5 @7 180s\nLat Pulldown, Cable / 5x12 @8 120s\nLat Pulldown, Leverage Machine / 5x12 @8 120s\nShrug, Dumbbell / 5x12 @8 90s","description":"OLYs & BACK"},{"name":"Day 6","exerciseText":"Front Raise, Dumbbell / 5x12 @8 120s\nGlute Bridge, Barbell / 5x12 @8 120s\nBent Over Row, Barbell / 5x12 @8 150s\nSit Up, Bodyweight / 5x15 75s\nBench Dip, Bodyweight / 5x12 @8 150s\nTriceps Pushdown, Cable / 5x12 @8 90s"}],"description":"LOADING"},{"name":"Week 10","days":[{"name":"Day 1","exerciseText":"Squat / 1x5,1x8 40%,1x10 57.5%,4x14 75% 150s\nOverhead Press, Barbell / 1x8 @7,1x10 @8,4x12 @8 150s\nLateral Raise, Dumbbell / 1x8 @7,1x10 @8,4x12 @10 120s\nStanding Row Rear Delt With Rope, Cable / 4x12 @8 120s\nReverse Wrist Curl, EZ Bar / 4x12 @10 90s\nWrist Curl, EZ Bar / 4x12 @10 90s","description":""},{"name":"Day 2","exerciseText":"Plank, Bodyweight / 5x1 60s\nHanging Leg Raise, Bodyweight / 5x15 60s\nSit Up, Bodyweight / 5x15 75s","description":"Zone 2 30 mins & core work"},{"name":"Day 3","exerciseText":"Bench Press, Barbell / 1x5,1x8 40%,1x10 60%,4x12 75%\nChest Press, Leverage Machine / 4x12 @10\nChest Fly, Leverage Machine /4x12 @10\nBicep Curl, EZ Bar / 1x8 @7,1x10 @8,4x12 @10 120s\nBicep Curl, Cable / 4x12 @10 120s\n"},{"name":"Day 4","exerciseText":"Plank, Bodyweight / 5x1 60s","description":"Zone 2 1 hr"},{"name":"Day 5","exerciseText":"Clean, Barbell / 1x3,2x2 35%,2x2 60%,1x1 70% 180s,2x1 80% ,1x1 90% 180s,1x1 92% 180s\nDeadlift High Pull, Barbell / 5x5 @7 180s\nDeadlift, Barbell / 3x5 @8 180s\nLat Pulldown, Cable / 5x12 @8 120s\nLat Pulldown, Leverage Machine / 5x12 @8 120s\nShrug, Dumbbell / 5x12 @8 90s","description":"OLYs & BACK"},{"name":"Day 6","exerciseText":"Front Raise, Dumbbell / 5x12 @8 120s\nGlute Bridge, Barbell / 5x12 @8 120s\nBent Over Row, Barbell / 5x12 @8 150s\nSit Up, Bodyweight / 5x15 75s\nBench Dip, Bodyweight / 5x12 @8 150s\nTriceps Pushdown, Cable / 5x12 @8 90s"}],"description":"LOADING"},{"name":"Week 11","days":[{"name":"Day 1","exerciseText":"Squat / 1x5,1x8 40%,1x10 57.5%,5x12 75% 150s\nOverhead Press, Barbell / 1x8 @7,1x10 @8,4x12 @8 150s\nLateral Raise, Dumbbell / 1x8 @7,1x10 @8,4x12 @10 120s\nStanding Row Rear Delt With Rope, Cable / 4x12 @8 120s\nReverse Wrist Curl, EZ Bar / 4x12 @10 90s\nWrist Curl, EZ Bar / 4x12 @10 90s","description":""},{"name":"Day 2","exerciseText":"Plank, Bodyweight / 5x1 60s\nHanging Leg Raise, Bodyweight / 5x15 60s\nSit Up, Bodyweight / 5x15 75s","description":"Zone 2 30 mins & core work"},{"name":"Day 3","exerciseText":"Bench Press, Barbell / 1x5,1x8 40%,1x10 60%,5x13 75%\nChest Press, Leverage Machine / 4x12 @10\nChest Fly, Leverage Machine /4x12 @10\nBicep Curl, EZ Bar / 1x8 @7,1x10 @8,4x12 @10 120s\nBicep Curl, Cable / 4x12 @10 120s\n"},{"name":"Day 4","exerciseText":"Plank, Bodyweight / 5x1 60s","description":"Zone 2 1 hr"},{"name":"Day 5","exerciseText":"Clean, Barbell / 1x3,2x2 35%,2x2 60%,1x1 70% 180s,2x1 80% ,1x1 90% 180s,1x1 92% 180s,1x1 95% 180s\nDeadlift High Pull, Barbell / 5x5 @7 180s\nDeadlift, Barbell / 3x5 @8 180s\nLat Pulldown, Cable / 5x12 @8 120s\nLat Pulldown, Leverage Machine / 5x12 @8 120s\nShrug, Dumbbell / 5x12 @8 90s","description":"OLYs & BACK"},{"name":"Day 6","exerciseText":"Front Raise, Dumbbell / 5x12 @8 120s\nGlute Bridge, Barbell / 5x12 @8 120s\nBent Over Row, Barbell / 5x12 @8 150s\nSit Up, Bodyweight / 5x15 75s\nBench Dip, Bodyweight / 5x12 @8 150s\nTriceps Pushdown, Cable / 5x12 @8 90s"}],"description":"LOADING"},{"name":"Week 12","days":[{"name":"Day 1","exerciseText":"Squat / 1x5,1x8 40%,1x10 57.5%,5x12 70% 150s\nOverhead Press, Barbell / 1x8 @7,1x10 @8,4x12 @8 150s\nLateral Raise, Dumbbell / 1x8 @7,1x10 @8,4x12 @10 120s\nStanding Row Rear Delt With Rope, Cable / 4x12 @8 120s\nReverse Wrist Curl, EZ Bar / 4x12 @10 90s\nWrist Curl, EZ Bar / 4x12 @10 90s","description":""},{"name":"Day 2","exerciseText":"Plank, Bodyweight / 5x1 60s\nHanging Leg Raise, Bodyweight / 5x15 60s\nSit Up, Bodyweight / 5x15 75s","description":"Zone 2 30 mins & core work"},{"name":"Day 3","exerciseText":"Bench Press, Barbell / 1x5,1x8 40%,1x10 60%,5x13 70%\nChest Press, Leverage Machine / 4x12 @10\nChest Fly, Leverage Machine /4x12 @10\nBicep Curl, EZ Bar / 1x8 @7,1x10 @8,4x12 @10 120s\nBicep Curl, Cable / 4x12 @10 120s\n"},{"name":"Day 4","exerciseText":"Plank, Bodyweight / 5x1 60s","description":"Zone 2 1 hr"},{"name":"Day 5","exerciseText":"Clean, Barbell / 1x1 @10\nDeadlift High Pull, Barbell / 5x5 @7 180s\nDeadlift, Barbell / 3x5 @8 180s\nLat Pulldown, Cable / 5x12 @8 120s\nLat Pulldown, Leverage Machine / 5x12 @8 120s\nShrug, Dumbbell / 5x12 @8 90s","description":"OLYs & BACK"},{"name":"Day 6","exerciseText":"Front Raise, Dumbbell / 5x12 @8 120s\nGlute Bridge, Barbell / 5x12 @8 120s\nBent Over Row, Barbell / 5x12 @8 150s\nSit Up, Bodyweight / 5x15 75s\nBench Dip, Bodyweight / 5x12 @8 150s\nTriceps Pushdown, Cable / 5x12 @8 90s"}],"description":"LOADING"}]},"exercises":[],"vtype":"program","days":[],"deletedDays":[],"url":"","isMultiweek":false,"name":"STTP: The cut","weeks":[],"nextDay":1,"shortDescription":"","clonedAt":1771563995469,"description":"","tags":[],"deletedWeeks":[],"author":"","id":"movjbhtw"},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":180,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}
