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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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 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 Hamstrings: 9↑ (5s , 5h ), 3d Quadriceps: 12 (8s , 5h ), 3d {"maxWidth":2400,"url":"/planner","isLoggedIn":false}
{"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":[]}
