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
Week Description (Markdown)
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":"20260304084247","settings":{"timers":{"warmup":90,"workout":180,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}
