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: 67
Strength Sets: 43, 64%
Hypertrophy Sets: 24, 36%
Upper Sets: 43 (19s , 24h ) , 4d
Lower Sets: 24 (24s ) , 4d
Core Sets: 0
Push Sets: 39 (25s , 14h ) , 4d
Pull Sets: 19 (9s , 10h ) , 3d
Legs Sets: 17 (17s ) , 4d
Shoulders: 14↓ (10s , 4h ) , 4d
Triceps: 24↓ (11s , 13h ) , 4d
Back: 10 (4s , 6h ) , 4d
Abs: 0↑
Glutes: 21↓ (21s ) , 4d
Hamstrings: 11 (11s ) , 4d
Quadriceps: 19↓ (19s ) , 4d
Chest: 21↓ (18s , 4h ) , 4d
Biceps: 5↑ (5h ) , 2d
Calves: 11 (11s ) , 4d
Forearms: 7↑ (7h ) , 2d
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Press / 3x4 / 73%\nBench Press Close Grip / 3x4 / 71%\nDeadlift / 1x1 @6, 3x2 78%\nPaused Deadlift / 2x2 / 74%\nTriceps Extension, Cable / 1x8 @10, 3x8 @8"}],"description":"Percentages on variations are the %s of your 1rm for the main lift"},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":"Larsen Press / 3x7 / 66%\nSquat / 3x5 / 73%\n// 4/0.5/0\nTempo Squat, Barbell / 3x3 / 73%\nIncline Bench Press, Dumbbell / 1x9 @10, 1x9 @8\nHammer Curl / 1x9 @10, 3x9 @8"},{"name":"Day 2","exerciseText":"// 4/1/0\nTempo Bench Press / 1x1, 2x3 / @6\nDeadlift / 3x5 / 70%\nSingle Leg Glute Bridge Bent Knee / 2x7 / @6\nTriceps Pushdown / 1x9 @10, 3x9 @8\nSeated Row / 1x9 @10, 2x9 @8\nLat Pulldown / 1x9 @10, 2x9 @8"},{"name":"Day 3","exerciseText":"Bench Press / 1x1 @6, 3x3 78%\n// 2 full seconds\nPaused Bench Press / 3x3 / 74%\nSquat / 1x1 @6, 3x3 78%\nPaused Squat / 3x3 / 74%\nTriceps Pushdown / 1x9 @10, 3x9 @8"},{"name":"Day 4","exerciseText":"Bench Press / 3x5 / 73%\nBench Press Close Grip / 3x5 / 71%\nDeadlift / 1x1 @6, 3x3 78%\nPaused Deadlift / 2x3 / 74%\nTriceps Extension, Cable / 1x9 @10, 3x9 @8"}]},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"Larsen Press / 3x8 / 66%\nSquat / 3x6 / 73%\n// 4/0.5/0\nTempo Squat, Barbell / 3x4 / 73%\nIncline Bench Press, Dumbbell / 1x10 @10, 1x10 @8\nHammer Curl / 1x10 @10, 3x10 @8"},{"name":"Day 2","exerciseText":"// 4/1/0\nTempo Bench Press / 1x1, 2x4 / @6\nDeadlift / 3x6 / 70%\nSingle Leg Glute Bridge Bent Knee / 2x8 / @6\nTriceps Pushdown / 1x10 @10, 3x10 @8\nSeated Row / 1x10 @10, 2x10 @8\nLat Pulldown / 1x10, 2x8 / @10"},{"name":"Day 3","exerciseText":"Bench Press / 1x1 @6, 3x4 78%\n// 2 full seconds\nPaused Bench Press / 3x4 / 74%\nSquat / 1x1 @6, 3x4 78%\nPaused Squat / 3x4 / 74%\nTriceps Pushdown / 1x10 @10, 3x10 @8"},{"name":"Day 4","exerciseText":"Bench Press / 3x6 / 73%\nBench Press Close Grip / 3x6 / 71%\nDeadlift / 1x1 @6, 3x4 78%\nPaused Deadlift / 2x4 / 74%\nTriceps Extension, Cable / 1x10 @10, 3x10 @8"}]},{"name":"Week 4","days":[{"name":"Day 1","exerciseText":"Larsen Press / 3x6 / 69%\nSquat / 3x4 / 76%\n// 4/0.5/0\nTempo Squat, Barbell / 3x2 / 73%\nIncline Bench Press, Dumbbell / 1x8 @10, 1x8 @8\nHammer Curl / 1x8 @10, 3x8 @8"},{"name":"Day 2","exerciseText":"// 4/1/0\nTempo Bench Press / 1x1, 2x2 / @6\nDeadlift / 3x4 / 73%\nSingle Leg Glute Bridge Bent Knee / 2x6 / @6\nTriceps Pushdown / 1x8 @10, 3x8 @8\nSeated Row / 1x8 @10, 2x8 @8\nLat Pulldown / 1x8 @10, 2x8 @8"},{"name":"Day 3","exerciseText":"Bench Press / 1x1 @6, 3x2 81%\n// 2 full seconds\nPaused Bench Press / 3x2 / 77%\nSquat / 1x1 @6, 3x2 81%\nPaused Squat / 3x2 / 77%\nTriceps Pushdown / 1x8 @10, 3x8 @8"},{"name":"Day 4","exerciseText":"Bench Press / 3x4 / 76%\nBench Press Close Grip / 3x4 / 74%\nDeadlift / 1x1 @6, 3x2 81%\nPaused Deadlift / 2x2 / 77%\nTriceps Extension, Cable / 1x8 @10, 3x8 @8"}],"description":"Percentages on variations are the %s of your 1rm for the main lift"},{"name":"Week 5","days":[{"name":"Day 1","exerciseText":"Larsen Press / 3x7 / 69%\nSquat / 3x5 / 76%\n// 4/0.5/0\nTempo Squat, Barbell / 3x3 / 73%\nIncline Bench Press, Dumbbell / 1x9 @10, 1x9 @8\nHammer Curl / 1x9 @10, 3x9 @8"},{"name":"Day 2","exerciseText":"// 4/1/0\nTempo Bench Press / 1x1, 2x3 / @6\nDeadlift / 3x5 / 73%\nSingle Leg Glute Bridge Bent Knee / 2x7 / @6\nTriceps Pushdown / 1x9 @10, 3x9 @8\nSeated Row / 1x9 @10, 2x9 @8\nLat Pulldown / 1x9 @10, 2x9 @8"},{"name":"Day 3","exerciseText":"Bench Press / 1x1 @7, 3x3 81%\n// 2 full seconds\nPaused Bench Press / 3x3 / 77%\nSquat / 1x1 @7, 3x3 81%\nPaused Squat / 3x3 / 77%\nTriceps Pushdown / 1x9 @10, 3x9 @9"},{"name":"Day 4","exerciseText":"Bench Press / 3x5 / 77%\nBench Press Close Grip / 3x5 / 75%\nDeadlift / 1x1 @7, 3x2 81%\nPaused Deadlift / 2x3 / 77%\nTriceps Extension, Cable / 1x9 @10, 3x9 @8"}],"description":"Percentages on variations are the %s of your 1rm for the main lift"},{"name":"Week 6","days":[{"name":"Day 1","exerciseText":"Larsen Press / 3x8 / 69%\nSquat / 3x6 / 76%\n// 4/0.5/0\nTempo Squat, Barbell / 3x4 / 73%\nIncline Bench Press, Dumbbell / 1x10 @10, 1x10 @8\nHammer Curl / 1x10 @10, 3x10 @8"},{"name":"Day 2","exerciseText":"// 4/1/0\nTempo Bench Press / 1x1, 2x4 / @6\nDeadlift / 3x6 / 73%\nSingle Leg Glute Bridge Bent Knee / 2x8 / @6\nTriceps Pushdown / 1x10 @10, 3x10 @8\nSeated Row / 1x10 @10, 2x10 @8\nLat Pulldown / 1x10 @10, 2x10 @8"},{"name":"Day 3","exerciseText":"Bench Press / 1x1 @7, 3x4 81%\n// 2 full seconds\nPaused Bench Press / 3x4 / 77%\nSquat / 1x1 @8, 3x4 81%\nPaused Squat / 3x4 / 77%\nTriceps Pushdown / 1x10 @10, 3x10 @9"},{"name":"Day 4","exerciseText":"Bench Press / 3x6 / 76%\nBench Press Close Grip / 3x6 / 74%\nDeadlift / 1x1 @8, 3x4 81%\nPaused Deadlift / 2x4 / 77%\nTriceps Extension, Cable / 1x8 @10, 3x8 @8"}],"description":"Percentages on variations are the %s of your 1rm for the main lift"},{"name":"Week 7","days":[{"name":"Day 1","exerciseText":"Larsen Press / 3x6 / 74%\nSquat / 3x4 / 79%\n// 4/0.5/0\nTempo Squat, Barbell / 3x2 / 76%\nIncline Bench Press, Dumbbell / 1x8 @10, 1x8 @8\nHammer Curl / 1x8 @10, 3x8 @8"},{"name":"Day 2","exerciseText":"// 4/1/0\nTempo Bench Press / 1x1, 2x2 / @6\nDeadlift / 3x4 / 76%\nSingle Leg Glute Bridge Bent Knee / 2x6 / @6\nTriceps Pushdown / 1x8 @10, 3x8 @8\nSeated Row / 1x8 @10, 2x8 @8\nLat Pulldown / 1x8 @10, 2x8 @8"},{"name":"Day 3","exerciseText":"Bench Press / 1x1 @6, 3x2 84%\n// 2 full seconds\nPaused Bench Press / 3x2 / 80%\nSquat / 1x1 @6, 3x2 84%\nPaused Squat / 3x2 / 80%\nTriceps Pushdown / 1x8 @10, 3x8 @8"},{"name":"Day 4","exerciseText":"Bench Press / 3x4 / 79%\nBench Press Close Grip / 3x4 / 77%\nDeadlift / 1x1 @6, 3x2 84%\nPaused Deadlift / 2x2 / 80%\nTriceps Extension, Cable / 1x8 @10, 3x8 @8"}],"description":"Percentages on variations are the %s of your 1rm for the main lift"},{"name":"Week 8","days":[{"name":"Day 1","exerciseText":"Larsen Press / 3x7 / 72%\nSquat / 3x5 / 79%\n// 4/0.5/0\nTempo Squat, Barbell / 3x3 / 76%\nIncline Bench Press, Dumbbell / 1x9 @10, 1x9 @8\nHammer Curl / 1x9 @10, 3x9 @8"},{"name":"Day 2","exerciseText":"// 4/1/0\nTempo Bench Press / 1x1, 2x3 / @6\nDeadlift / 3x5 / 76%\nSingle Leg Glute Bridge Bent Knee / 2x7 / @6\nTriceps Pushdown / 1x9 @10, 3x9 @8\nSeated Row / 1x9 @10, 2x9 @8\nLat Pulldown / 1x9 @10, 2x9 @8"},{"name":"Day 3","exerciseText":"Bench Press / 1x1 @7, 3x3 84%\n// 2 full seconds\nPaused Bench Press / 3x3 / 80%\nSquat / 1x1 @7, 3x3 84%\nPaused Squat / 3x3 / 80%\nTriceps Pushdown / 1x9 @10, 3x9 @8"},{"name":"Day 4","exerciseText":"Bench Press / 3x5 / 79%\nBench Press Close Grip / 3x5 / 77%\nDeadlift / 1x1 @7, 3x3 84%\nPaused Deadlift / 2x3 / 80%\nTriceps Extension, Cable / 1x9 @10, 3x9 @8"}],"description":"Percentages on variations are the %s of your 1rm for the main lift"},{"name":"Week 9","days":[{"name":"Day 1","exerciseText":"Larsen Press / 3x8 / 72%\nSquat / 3x6 / 79%\n// 4/0.5/0\nTempo Squat, Barbell / 3x4 / 76%\nIncline Bench Press, Dumbbell / 1x10 @10, 1x10 @8\nHammer Curl / 1x10 @10, 3x10 @8"},{"name":"Day 2","exerciseText":"// 4/1/0\nTempo Bench Press / 1x1, 2x4 / @6\nDeadlift / 3x6 / 76%\nSingle Leg Glute Bridge Bent Knee / 2x8 / @6\nTriceps Pushdown / 1x10 @10, 3x10 @8\nSeated Row / 1x10 @10, 2x10 @8\nLat Pulldown / 1x10 @10, 2x10 @8"},{"name":"Day 3","exerciseText":"Bench Press / 1x1 @8, 3x4 84%\n// 2 full seconds\nPaused Bench Press / 3x4 / 80%\nSquat / 1x1 @8, 3x4 84%\nPaused Squat / 3x4 / 80%\nTriceps Pushdown / 1x10 @10, 3x10 @8"},{"name":"Day 4","exerciseText":"Bench Press / 3x6 / 79%\nBench Press Close Grip / 3x6 / 77%\nDeadlift / 1x1 @8, 3x4 84%\nPaused Deadlift / 2x4 / 80%\nTriceps Extension, Cable / 1x10 @10, 3x10 @8"}],"description":"Percentages on variations are the %s of your 1rm for the main lift"},{"name":"Week 10","days":[{"name":"Day 1","exerciseText":"Larsen Press / 5x6 / 76%\nSquat / 1x1 @6, 3x4 81%\n// 4/0.5/0\nTempo Squat, Barbell / 3x2 / 78%"},{"name":"Day 2","exerciseText":"// 4/1/0\nTempo Bench Press / 1x1, 2x2 / @6\nDeadlift / 1x1 @6, 4x4 78%\nTriceps Pushdown / 1x8 @10, 3x8 @8"},{"name":"Day 3","exerciseText":"Bench Press / 1x1 @8, 3x2 86%\n// 2 full seconds\nPaused Bench Press / 3x2 / 82%\nSquat / 1x1 @8, 3x2 86%\nPaused Squat / 3x2 / 82%\nTriceps Pushdown / 1x8 @10, 3x8 @8"},{"name":"Day 4","exerciseText":"Bench Press / 1x1 @6, 3x4 81%\nBench Press Close Grip / 3x4 / 79%\nDeadlift / 1x1 @8, 3x2 86%\nPaused Deadlift / 2x2 / 82%\nTriceps Extension, Cable / 1x8 @10, 3x8 @8"}],"description":"Percentages on variations are the %s of your 1rm for the main lift"},{"name":"Week 11","days":[{"name":"Day 1","exerciseText":"Larsen Press / 5x6 / 78%\nSquat / 1x1 @6, 3x4 83%\n// 4/0.5/0\nTempo Squat, Barbell / 3x2 / 80%"},{"name":"Day 2","exerciseText":"// 4/1/0\nTempo Bench Press / 1x1, 2x2 / @6\nDeadlift / 1x1 @6, 4x4 80%\nTriceps Pushdown / 1x8 @10, 3x8 @8"},{"name":"Day 3","exerciseText":"Bench Press / 1x1 @8, 3x2 88%\n// 2 full seconds\nPaused Bench Press / 3x2 / 84%\nSquat / 1x1 @8, 3x2 88%\nPaused Squat / 3x2 / 84%\nTriceps Pushdown / 1x8 @10, 3x8 @8"},{"name":"Day 4","exerciseText":"Bench Press / 1x1 @6, 3x4 83%\nBench Press Close Grip / 3x4 / 81%\nDeadlift / 1x1 @8, 3x2 88%\nPaused Deadlift / 2x2 / 84%\nTriceps Extension, Cable / 1x8 @10, 3x8 @8"}],"description":"Percentages on variations are the %s of your 1rm for the main lift"},{"name":"Week 12","days":[{"name":"Day 1","exerciseText":"Squat / 3x2 / 70%\nBench Press / 5x2 / 75%\nDeadlift / 3x2 / 70%"},{"name":"Day 2","exerciseText":"Squat / 2x2 / 60%\nBench Press / 3x2 / 70%\nDeadlift / 2x2 / 60%"},{"name":"Day 3","exerciseText":"Squat / 1x1 @6, 1x1 @8, 1x1 @10\nBench Press / 1x1 @6, 1x1 @8, 1x1 @10\nDeadlift / 1x1 @6, 1x1 @8, 1x1 @10"}]}]},"exercises":[],"vtype":"program","days":[],"deletedDays":[],"url":"","isMultiweek":false,"name":"Matt Vena Intermediate","weeks":[],"nextDay":1,"shortDescription":"","clonedAt":1766970429621,"description":"","tags":[],"deletedWeeks":[],"author":"","id":"lmmxtudc"},"version":"20260702120000","settings":{"timers":{"warmup":90,"workout":180,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"userAgent":"Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; ClaudeBot/1.0; +claudebot@anthropic.com)","revisions":[]}
