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: 58
Strength Sets: 21, 36%
Hypertrophy Sets: 37, 64%
Upper Sets: 40 (12s , 28h ) , 3d
Lower Sets: 15 (9s , 6h ) , 3d
Core Sets: 3 (3h ) , 1d
Push Sets: 21 (12s , 9h ) , 3d
Pull Sets: 22 (3s , 19h ) , 3d
Legs Sets: 12 (6s , 6h ) , 3d
Shoulders: 22↓ (8s , 14h ) , 3d
Triceps: 13↓ (8s , 5h ) , 3d
Back: 20↓ (2s , 18h ) , 3d
Abs: 3↑ (3h ) , 1d
Glutes: 12 (6s , 6h ) , 3d
Hamstrings: 9↑ (5s , 5h ) , 3d
Quadriceps: 12 (8s , 5h ) , 3d
Chest: 16↓ (8s , 8h ) , 3d
Biceps: 11 (11h ) , 3d
Calves: 6↑ (5s , 2h ) , 3d
Forearms: 10↑ (10h ) , 3d
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{"exportedProgram":{"customExercises":{"bdgwhyiu":{"types":["upper","pull"],"isDeleted":false,"smallImageUrl":"https://static.strengthlevel.com/images/exercises/reverse-grip-lat-pulldown/reverse-grip-lat-pulldown-400.avif","vtype":"custom_exercise","meta":{"synergistMuscles":["Biceps Brachii","Brachioradialis","Teres Major","Teres Minor","Trapezius Lower Fibers","Trapezius Middle Fibers"],"targetMuscles":["Latissimus Dorsi"],"bodyParts":[],"sortedEquipment":[]},"largeImageUrl":"https://cdn-0.weighttraining.guide/wp-content/uploads/2016/10/reverse-grip-lat-pull-down-resized.png?ezimgfmt=ng%3Awebp%2Fngcb4","name":"Reverse Grip Lat Pulldown","id":"bdgwhyiu"}},"program":{"deletedExercises":[],"planner":{"name":"Full Body: 3 days/12 weeks","vtype":"planner","weeks":[{"name":"Phase 1 - Week 1","days":[{"name":"Day 1 - Squat Focus","exerciseText":"Squat / 3x5 / 200lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nBench Press Close Grip, Barbell / 4x6 / 155lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nPull Up / 3x5-8 / progress: lp(0lb)\nRomanian Deadlift / 3x8 / progress: lp(5lb)\nLateral Raise, Dumbbell / 3x12 / progress: lp(5lb)\nHanging Leg Raise, Bodyweight / 3x10-15 / progress: lp(0lb)","id":"vrtfkdin"},{"name":"Day 2 - Deadlift Focus","exerciseText":"Deadlift / 3x6 / 200lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nOverhead Press, Barbell / 4x6 / progress: lp(2.5lb)\nIncline Bench Press, Dumbbell / 3x8-10 / progress: lp(5lb)\nBent Over Row, Barbell / 4x8 / progress: lp(5lb)\nBulgarian Split Squat, Dumbbell / 3x8 / progress: lp(5lb)\nBicep Curl, Barbell / 3x10-15 / progress: lp(0lb)","id":"vhwnujta"},{"name":"Day 3 - Bench Focus","exerciseText":"Bench Press / 4x6 / 155lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nFront Squat / 3x6 / 100lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nBent Over Row, Barbell / 3x8 / progress: lp(5lb)\nReverse Grip Lat Pulldown / 3x8-10 / progress: lp(5lb)\nFace Pull / 3x12 / progress: lp(5lb)\nTriceps Pushdown, Cable / 3x10-15 / progress: lp(0lb)","id":"tksvoisa"}],"id":"ahjzxryc"},{"name":"Phase 1 - Week 2","days":[{"name":"Day 1 - Squat Focus","exerciseText":"Squat / 3x5 / 205lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nBench Press Close Grip, Barbell / 4x6 / 160lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nPull Up / 3x5-8 / progress: lp(0lb)\nRomanian Deadlift / 3x8 / progress: lp(5lb)\nLateral Raise, Dumbbell / 3x12 / progress: lp(5lb)\nHanging Leg Raise, Bodyweight / 3x10-15 / progress: lp(0lb)","id":"nbijxayl"},{"name":"Day 2 - Deadlift Focus","exerciseText":"Deadlift / 3x6 / 205lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nOverhead Press, Barbell / 4x6 / progress: lp(2.5lb)\nIncline Bench Press, Dumbbell / 3x8-10 / progress: lp(5lb)\nBent Over Row, Barbell / 4x8 / progress: lp(5lb)\nBulgarian Split Squat, Dumbbell / 3x8 / progress: lp(5lb)\nBicep Curl, Barbell / 3x10-15 / progress: lp(0lb)","id":"oilunomb"},{"name":"Day 3 - Bench Focus","exerciseText":"Bench Press / 4x6 / 160lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nFront Squat / 3x6 / 105lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nBent Over Row, Barbell / 3x8 / progress: lp(5lb)\nReverse Grip Lat Pulldown / 3x8-10 / progress: lp(5lb)\nFace Pull / 3x12 / progress: lp(5lb)\nTriceps Pushdown, Cable / 3x10-15 / progress: lp(0lb)","id":"rgiuqwes"}],"id":"ldervukn"},{"name":"Phase 1 - Week 3","days":[{"name":"Day 1 - Squat Focus","exerciseText":"Squat / 3x5 / 210lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nBench Press Close Grip, Barbell / 4x6 / 165lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nPull Up / 3x5-8 / progress: lp(0lb)\nRomanian Deadlift / 3x8 / progress: lp(5lb)\nLateral Raise, Dumbbell / 3x12 / progress: lp(5lb)\nHanging Leg Raise, Bodyweight / 3x10-15 / progress: lp(0lb)","id":"jccvbilc"},{"name":"Day 2 - Deadlift Focus","exerciseText":"Deadlift / 3x6 / 210lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nOverhead Press, Barbell / 4x6 / progress: lp(2.5lb)\nIncline Bench Press, Dumbbell / 3x8-10 / progress: lp(5lb)\nBent Over Row, Barbell / 4x8 / progress: lp(5lb)\nBulgarian Split Squat, Dumbbell / 3x8 / progress: lp(5lb)\nBicep Curl, Barbell / 3x10-15 / progress: lp(0lb)","id":"qkfeusjx"},{"name":"Day 3 - Bench Focus","exerciseText":"Bench Press / 4x6 / 165lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nFront Squat / 3x6 / 110lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nBent Over Row, Barbell / 3x8 / progress: lp(5lb)\nReverse Grip Lat Pulldown / 3x8-10 / progress: lp(5lb)\nFace Pull / 3x12 / progress: lp(5lb)\nTriceps Pushdown, Cable / 3x10-15 / progress: lp(0lb)","id":"tvxprxil"}],"id":"fvhmlwyt"},{"name":"Deload - Week 4","days":[{"name":"Day 1 - Squat Focus","exerciseText":"Squat / 2x6 / 160lb / 1x5 45%, 1x5 65%\nBench Press Close Grip, Barbell / 2x6 / 125lb / 1x5 45%, 1x5 65%\nPull Up / 2x5\nRomanian Deadlift / 2x8\nLateral Raise, Dumbbell / 2x12\nHanging Leg Raise, Bodyweight / 2x10","id":"fwyyfrdp"},{"name":"Day 2 - Deadlift Focus","exerciseText":"Deadlift / 2x6 / 160lb / 1x5 45%, 1x5 65%\nOverhead Press, Barbell / 2x6\nIncline Bench Press, Dumbbell / 2x8\nBent Over Row, Barbell / 2x8\nBulgarian Split Squat, Dumbbell / 2x8\nBicep Curl, Barbell / 2x10","id":"vfbudxtz"},{"name":"Day 3 - Bench Focus","exerciseText":"Bench Press / 2x6 / 125lb / 1x5 45%, 1x5 65%\nFront Squat / 2x6 / 80lb / 1x5 45%, 1x5 65%\nBent Over Row, Barbell / 2x8\nReverse Grip Lat Pulldown / 2x8\nFace Pull / 2x12\nTriceps Pushdown, Cable / 2x10","id":"kfflmgxz"}],"id":"aimzkblz"},{"name":"Phase 2 - Week 5","days":[{"name":"Day 1 - Squat Focus","exerciseText":"Squat / 3x5 / 212lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nBench Press Close Grip, Barbell / 4x6 / 164lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nPull Up / 3x5-8 / progress: lp(0lb)\nRomanian Deadlift / 3x8 / progress: lp(5lb)\nLateral Raise, Dumbbell / 3x12 / progress: lp(5lb)\nHanging Leg Raise, Bodyweight / 3x10-15 / progress: lp(0lb)","id":"vjjlnbdq"},{"name":"Day 2 - Deadlift Focus","exerciseText":"Deadlift / 3x5 / 212lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nOverhead Press, Barbell / 4x6 / progress: lp(2.5lb)\nIncline Bench Press, Dumbbell / 3x8-10 / progress: lp(5lb)\nBent Over Row, Barbell / 4x8 / progress: lp(5lb)\nBulgarian Split Squat, Dumbbell / 3x8 / progress: lp(5lb)\nBicep Curl, Barbell / 3x10-15 / progress: lp(0lb)","id":"evbyzktb"},{"name":"Day 3 - Bench Focus","exerciseText":"Bench Press / 4x6 / 164lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nFront Squat / 3x5 / 108lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nBent Over Row, Barbell / 3x8 / progress: lp(5lb)\nReverse Grip Lat Pulldown / 3x8-10 / progress: lp(5lb)\nFace Pull / 3x12 / progress: lp(5lb)\nTriceps Pushdown, Cable / 3x10-15 / progress: lp(0lb)","id":"xndmsuuj"}],"id":"wrrhrauu"},{"name":"Phase 2 - Week 6","days":[{"name":"Day 1 - Squat Focus","exerciseText":"Squat / 3x5 / 217lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nBench Press Close Grip, Barbell / 4x6 / 169lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nPull Up / 3x5-8 / progress: lp(0lb)\nRomanian Deadlift / 3x8 / progress: lp(5lb)\nLateral Raise, Dumbbell / 3x12 / progress: lp(5lb)\nHanging Leg Raise, Bodyweight / 3x10-15 / progress: lp(0lb)","id":"ywgrplkg"},{"name":"Day 2 - Deadlift Focus","exerciseText":"Deadlift / 3x5 / 217lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nOverhead Press, Barbell / 4x6 / progress: lp(2.5lb)\nIncline Bench Press, Dumbbell / 3x8-10 / progress: lp(5lb)\nBent Over Row, Barbell / 4x8 / progress: lp(5lb)\nBulgarian Split Squat, Dumbbell / 3x8 / progress: lp(5lb)\nBicep Curl, Barbell / 3x10-15 / progress: lp(0lb)","id":"gcwfysum"},{"name":"Day 3 - Bench Focus","exerciseText":"Bench Press / 4x6 / 169lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nFront Squat / 3x5 / 113lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nBent Over Row, Barbell / 3x8 / progress: lp(5lb)\nReverse Grip Lat Pulldown / 3x8-10 / progress: lp(5lb)\nFace Pull / 3x12 / progress: lp(5lb)\nTriceps Pushdown, Cable / 3x10-15 / progress: lp(0lb)","id":"golknlnc"}],"id":"tsaemlvq"},{"name":"Phase 2 - Week 7","days":[{"name":"Day 1 - Squat Focus","exerciseText":"Squat / 3x5 / 222lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nBench Press Close Grip, Barbell / 4x6 / 174lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nPull Up / 3x5-8 / progress: lp(0lb)\nRomanian Deadlift / 3x8 / progress: lp(5lb)\nLateral Raise, Dumbbell / 3x12 / progress: lp(5lb)\nHanging Leg Raise, Bodyweight / 3x10-15 / progress: lp(0lb)","id":"vrjfmcvr"},{"name":"Day 2 - Deadlift Focus","exerciseText":"Deadlift / 3x5 / 222lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nOverhead Press, Barbell / 4x6 / progress: lp(2.5lb)\nIncline Bench Press, Dumbbell / 3x8-10 / progress: lp(5lb)\nBent Over Row, Barbell / 4x8 / progress: lp(5lb)\nBulgarian Split Squat, Dumbbell / 3x8 / progress: lp(5lb)\nBicep Curl, Barbell / 3x10-15 / progress: lp(0lb)","id":"fbhozugy"},{"name":"Day 3 - Bench Focus","exerciseText":"Bench Press / 4x6 / 174lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nFront Squat / 3x5 / 118lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nBent Over Row, Barbell / 3x8 / progress: lp(5lb)\nReverse Grip Lat Pulldown / 3x8-10 / progress: lp(5lb)\nFace Pull / 3x12 / progress: lp(5lb)\nTriceps Pushdown, Cable / 3x10-15 / progress: lp(0lb)","id":"tycerggw"}],"id":"kfrpyaps"},{"name":"DELOAD WEEK 8","days":[{"name":"Day 1 - Squat Focus","exerciseText":"Squat / 2x6 / 160lb / 1x5 45%, 1x5 65%\nBench Press Close Grip, Barbell / 2x6 / 125lb / 1x5 45%, 1x5 65%\nPull Up / 2x5\nRomanian Deadlift / 2x8\nLateral Raise, Dumbbell / 2x12\nHanging Leg Raise, Bodyweight / 2x10","id":"omfkmydk"},{"name":"Day 2 - Deadlift Focus","exerciseText":"Deadlift / 2x6 / 160lb / 1x5 45%, 1x5 65%\nOverhead Press, Barbell / 2x6\nIncline Bench Press, Dumbbell / 2x8\nBent Over Row, Barbell / 2x8\nBulgarian Split Squat, Dumbbell / 2x8\nBicep Curl, Barbell / 2x10","id":"djlgtpey"},{"name":"Day 3 - Bench Focus","exerciseText":"Bench Press / 2x6 / 125lb / 1x5 45%, 1x5 65%\nFront Squat / 2x6 / 80lb / 1x5 45%, 1x5 65%\nBent Over Row, Barbell / 2x8\nReverse Grip Lat Pulldown / 2x8\nFace Pull / 2x12\nTriceps Pushdown, Cable / 2x10","id":"hftzibrn"}],"id":"yvtnmtso"},{"name":"Phase 3 - Week 9","days":[{"name":"Day 1 - Squat Focus","exerciseText":"Squat / 4x4 / 225lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nBench Press Close Grip, Barbell / 4x4 / 175lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nPull Up / 3x5-8 / progress: lp(0lb)\nRomanian Deadlift / 3x6 / progress: lp(5lb)\nLateral Raise, Dumbbell / 3x12 / progress: lp(5lb)\nHanging Leg Raise, Bodyweight / 3x10-15 / progress: lp(0lb)","id":"opyscate"},{"name":"Day 2 - Deadlift Focus","exerciseText":"Deadlift / 3x4 / 225lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nOverhead Press, Barbell / 4x4 / progress: lp(2.5lb)\nIncline Bench Press, Dumbbell / 3x6-8 / progress: lp(5lb)\nBent Over Row, Barbell / 4x6 / progress: lp(5lb)\nBulgarian Split Squat, Dumbbell / 3x6 / progress: lp(5lb)\nBicep Curl, Barbell / 3x10-15 / progress: lp(0lb)","id":"jqxirolz"},{"name":"Day 3 - Bench Focus","exerciseText":"Bench Press / 4x4 / 175lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nFront Squat / 3x4 / 115lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nBent Over Row, Barbell / 3x6 / progress: lp(5lb)\nReverse Grip Lat Pulldown / 3x6-8 / progress: lp(5lb)\nFace Pull / 3x12 / progress: lp(5lb)\nTriceps Pushdown, Cable / 3x10-15 / progress: lp(0lb)","id":"nqwgmjvm"}],"id":"mfnoulrt"},{"name":"Phase 3 - Week 10","days":[{"name":"Day 1 - Squat Focus","exerciseText":"Squat / 4x4 / 230lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nBench Press Close Grip, Barbell / 4x4 / 180lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nPull Up / 3x5-8 / progress: lp(0lb)\nRomanian Deadlift / 3x6 / progress: lp(5lb)\nLateral Raise, Dumbbell / 3x12 / progress: lp(5lb)\nHanging Leg Raise, Bodyweight / 3x10-15 / progress: lp(0lb)","id":"xaymychg"},{"name":"Day 2 - Deadlift Focus","exerciseText":"Deadlift / 3x4 / 230lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nOverhead Press, Barbell / 4x4 / progress: lp(2.5lb)\nIncline Bench Press, Dumbbell / 3x6-8 / progress: lp(5lb)\nBent Over Row, Barbell / 4x6 / progress: lp(5lb)\nBulgarian Split Squat, Dumbbell / 3x6 / progress: lp(5lb)\nBicep Curl, Barbell / 3x10-15 / progress: lp(0lb)","id":"gleqlbff"},{"name":"Day 3 - Bench Focus","exerciseText":"Bench Press / 4x4 / 180lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nFront Squat / 3x4 / 120lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nBent Over Row, Barbell / 3x6 / progress: lp(5lb)\nReverse Grip Lat Pulldown / 3x6-8 / progress: lp(5lb)\nFace Pull / 3x12 / progress: lp(5lb)\nTriceps Pushdown, Cable / 3x10-15 / progress: lp(0lb)","id":"rafqinoi"}],"id":"ufotlble"},{"name":"Phase 3 - Week 11","days":[{"name":"Day 1 - Squat Focus","exerciseText":"Squat / 4x4 / 235lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nBench Press Close Grip, Barbell / 4x4 / 185lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nPull Up / 3x5-8 / progress: lp(0lb)\nRomanian Deadlift / 3x6 / progress: lp(5lb)\nLateral Raise, Dumbbell / 3x12 / progress: lp(5lb)\nHanging Leg Raise, Bodyweight / 3x10-15 / progress: lp(0lb)","id":"anqptves"},{"name":"Day 2 - Deadlift Focus","exerciseText":"Deadlift / 3x4 / 235lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nOverhead Press, Barbell / 4x4 / progress: lp(2.5lb)\nIncline Bench Press, Dumbbell / 3x6-8 / progress: lp(5lb)\nBent Over Row, Barbell / 4x6 / progress: lp(5lb)\nBulgarian Split Squat, Dumbbell / 3x6 / progress: lp(5lb)\nBicep Curl, Barbell / 3x10-15 / progress: lp(0lb)","id":"fatjqwos"},{"name":"Day 3 - Bench Focus","exerciseText":"Bench Press / 4x4 / 185lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nFront Squat / 3x4 / 125lb / 1x5 45%, 1x5 65%, 1x3 80% / progress: lp(5lb, 1, 0, 10lb, 2)\nBent Over Row, Barbell / 3x6 / progress: lp(5lb)\nReverse Grip Lat Pulldown / 3x6-8 / progress: lp(5lb)\nFace Pull / 3x12 / progress: lp(5lb)\nTriceps Pushdown, Cable / 3x10-15 / progress: lp(0lb)","id":"opwruaaq"}],"id":"cyfkwyms"},{"name":"DELOAD WEEK 12 - 60% 1RM, 2x6 - End of Program","days":[{"name":"Day 1 - Squat Focus","exerciseText":"Squat / 2x6 / 160lb / 1x5 45%, 1x5 65%\nBench Press Close Grip, Barbell / 2x6 / 125lb / 1x5 45%, 1x5 65%\nPull Up / 2x5\nRomanian Deadlift / 2x8\nLateral Raise, Dumbbell / 2x12\nHanging Leg Raise, Bodyweight / 2x10","id":"phhuprnz"},{"name":"Day 2 - Deadlift Focus","exerciseText":"Deadlift / 2x6 / 160lb / 1x5 45%, 1x5 65%\nOverhead Press, Barbell / 2x6\nIncline Bench Press, Dumbbell / 2x8\nBent Over Row, Barbell / 2x8\nBulgarian Split Squat, Dumbbell / 2x8\nBicep Curl, Barbell / 2x10","id":"ytextdxk"},{"name":"Day 3 - Bench Focus","exerciseText":"Bench Press / 2x6 / 125lb / 1x5 45%, 1x5 65%\nFront Squat / 2x6 / 80lb / 1x5 45%, 1x5 65%\nBent Over Row, Barbell / 2x8\nReverse Grip Lat Pulldown / 2x8\nFace Pull / 2x12\nTriceps Pushdown, Cable / 2x10","id":"smolgaza"}],"id":"hpavdjpd"}]},"exercises":[],"vtype":"program","days":[{"name":"Day 1","exercises":[],"id":"mmibszga"}],"deletedDays":[],"url":"","isMultiweek":false,"name":"Full Body: 3 days/12 weeks","weeks":[],"nextDay":1,"shortDescription":"","clonedAt":1771624466217,"description":"","tags":[],"deletedWeeks":[],"author":"","id":"sxvekwfp"},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":90,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}
