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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Day Description (Markdown)
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Week Stats Total Sets: 66
Strength Sets: 0, 0%
Hypertrophy Sets: 66, 100%
Quadriceps: 15↓ (15h ), 3d {"maxWidth":2400,"url":"/planner","isLoggedIn":false}
{"exportedProgram":{"customExercises":{},"program":{"deletedExercises":[],"planner":{"name":"JN FBTS 12 week","vtype":"planner","weeks":[{"name":"Week 1","description":"The Bodybuilding Transformation System - Intermediate-Advanced\nJeff Nippard","days":[{"name":"Upper (Strength Focus)","description":"This week is an introductory/deload week (RPE ~7-9).\nTemplates for the entire program are defined below.","exerciseText":"// --- TEMPLATES ---\n// Foundation Block: Deload (Week 1)\nF_DL_S_Main / used: none / 2x6-8 @7\nF_DL_S_Acc / used: none / 2x8-10 @8\nF_DL_H_Main / used: none / 2x8-10 @7\nF_DL_H_Acc1 / used: none / 2x10-12 @8\nF_DL_H_Acc2 / used: none / 1x12-15 @8\nF_DL_H_Abs / used: none / 2x10-20 @8\n\n// Foundation Block: Work Sets (Weeks 2-5)\nF_W_S_Main[2-5] / used: none / 2x6-8 @8, 1x6-8 @10\nF_W_S_Acc[2-5] / used: none / 1x8-10 @8, 1x8-10 @10\nF_W_H_Main_A[2-5] / used: none / 2x8-10 @8, 1x8-10 @10\nF_W_H_Main_B[2-5] / used: none / 1x8-10 @8, 1x8-10 @10\nF_W_H_Acc1[2-5] / used: none / 1x10-12 @8, 1x10-12 @10\nF_W_H_Acc2[2-5] / used: none / 1x12-15 @10\nF_W_H_Abs[2-5] / used: none / 1x10-20 @9, 1x10-20 @10\n\n\n\n// --- WORKOUT ---\n// 1 second pause at the bottom of each rep.\nIncline Bench Press / ...F_DL_S_Main / 180s\n\n// Do sets with low, medium, and high cable positions.\nCable Crossover / ...F_DL_S_Acc / 60s\n\n// 1.5x shoulder width overhand grip. Slow 2-3 second negative.\nPull Up / ...F_DL_H_Main / 120s\n\n// Focus on squeezing your lateral delt.\nLateral Raise, Cable / ...F_DL_S_Acc / 60s\n\n// Stand on a bumper plate. Get a big stretch.\nPendlay Row / ...F_DL_S_Main / 120s\n\n// Optionally pause for 0.5-1 second in the stretched position.\nTriceps Extension, Cable / ...F_DL_S_Acc / 60s\n\n// If you have a bicep imbalance, train unilaterally starting with the weaker arm and match reps.\nBicep Curl, Cable / ...F_DL_S_Acc / 60s","id":"surgbmvz"},{"name":"Lower (Strength Focus)","exerciseText":"// Set machine for max stretch. Keep hips down.\nLying Leg Curl / ...F_DL_S_Acc / 60s\n// Feet forward ~3-6 inches to stay upright and target quads.\nSquat, Smith Machine / ...F_DL_S_Main / 180s\n// Stop 3/4 of the way to lockout to keep tension on hamstrings.\nRomanian Deadlift / ...F_DL_S_Main / 120s\n// Seat back as far as possible. Use a 2-3 second negative.\nLeg Extension / ...F_DL_S_Acc / 60s\n// 1-2 second pause at the bottom of each rep.\nStanding Calf Raise / ...F_DL_S_Main / 60s\n// Round your lower back as you crunch.\nCable Crunch / ...F_DL_S_Acc / 60s","id":"mqptczwf"},{"name":"Pull (Hypertrophy Focus)","exerciseText":"// Perform like a pullover/pulldown hybrid, focusing on lats.\nLat Pulldown / ...F_DL_H_Main / 120s\n// Flare elbows to ~45° and squeeze shoulder blades.\nSeated Wide Grip Row / ...F_DL_H_Main / 120s\n// Squeeze shoulder blades, drive elbows down and back.\nSeated Row / ...F_DL_H_Acc1 / 120s\n// Pause for 1-2 seconds at peak contraction.\nReverse Fly / ...F_DL_H_Acc1 / 60s\n// Brief pause at the top and bottom. Pull shoulders to ears.\nShrug / ...F_DL_H_Acc1 / 60s\n// Cable at lowest position. Maintain constant tension.\nBicep Curl, Cable / ...F_DL_H_Acc1 / 60s\n// Smooth, controlled reps.\nPreacher Curl / ...F_DL_H_Acc2 / 60s","id":"xmvwesuc"},{"name":"Push (Hypertrophy Focus)","exerciseText":"// Comfortable arch, quick pause on chest, explode up.\nBench Press / ...F_DL_H_Main / 180s\n// Ensure elbows break 90°.\nShoulder Press / ...F_DL_H_Main / 120s\n// Perform in the bottom half of the ROM for a deep stretch.\nChest Fly / ...F_DL_H_Acc1 / 60s\n// Focus on squeezing the lateral delt.\nLateral Raise, Cable / ...F_DL_H_Acc1 / 60s\n// Optionally pause for 0.5-1 second in the stretched position.\nTriceps Extension, Cable / ...F_DL_H_Acc1 / 60s\n// At peak contraction, shoulder should be behind your torso.\nCable Kickback / ...F_DL_H_Acc2 / 60s\n// Allow lower back to round. Reps are a broad range; focus on hitting the RPE.\nHanging Leg Raise / ...F_DL_H_Abs / 60s","id":"njvszygc"},{"name":"Legs (Hypertrophy Focus)","exerciseText":"// Feet lower on platform for quad focus. Pause at the bottom.\nLeg Press / ...F_DL_H_Main / 120s\n// Lean forward to get a maximum hamstring stretch.\nSeated Leg Curl / ...F_DL_H_Acc1 / 60s\n// Front thigh parallel to the ground at the bottom.\nBulgarian Split Squat / ...F_DL_H_Main / 120s\n// Use a 2-3 second negative.\nLeg Extension / ...F_DL_H_Acc1 / 60s\nHip Adductor / ...F_DL_H_Acc1 / 60s\n// If possible, use pads to increase ROM and lean forward.\nHip Abductor / ...F_DL_H_Acc1 / 60s\n// 1-2 second pause at the bottom.\nStanding Calf Raise / ...F_DL_H_Acc1 / 60s","id":"shncsbka"}],"id":"zrgkbuob"},{"name":"Week 2","description":"Intensity increases. The last set of every exercise is taken to failure (@10).","days":[{"name":"Upper (Strength Focus)","exerciseText":"// 1 second pause at the bottom.\nIncline Bench Press[2-5] / ...F_W_S_Main / 180s\nCable Crossover[2-5] / ...F_W_S_Acc / 60s\n// Slow 2-3 second negative.\nPull Up[2-5] / ...F_W_H_Main_A / 120s\nLateral Raise, Cable[2-5] / ...F_W_S_Acc / 60s\n// Last Set: Failure + LLPs (Extend set)\nPendlay Row[2-5] / ...F_W_S_Acc / 120s\nTriceps Extension, Cable[2-5] / ...F_W_S_Acc / 60s\nBicep Curl, Cable[2-5] / ...F_W_S_Acc / 60s","id":"nzuttjzw"},{"name":"Lower (Strength Focus)","exerciseText":"// Last Set: Failure + LLPs (Extend set)\nLying Leg Curl[2-5] / ...F_W_S_Acc / 60s\nSquat, Smith Machine[2-5] / ...F_W_S_Main / 180s\nRomanian Deadlift[2-5] / ...F_W_S_Main / 120s\nLeg Extension[2-5] / ...F_W_S_Acc / 60s\n// Last Set: Static Stretch (30s)\nStanding Calf Raise[2-5] / 1x6-8 @8, 1x6-8 @10 / 60s\nCable Crunch[2-5] / ...F_W_S_Acc / 60s","id":"zydylbsk"},{"name":"Pull (Hypertrophy Focus)","exerciseText":"Lat Pulldown[2-5] / ...F_W_H_Main_B / 120s\nSeated Wide Grip Row[2-5] / ...F_W_H_Main_A / 120s\n// Last Set: Failure + LLPs (Extend set)\nSeated Row[2-5] / ...F_W_H_Acc1 / 120s\n// Last Set: Myo-reps\nReverse Fly[2-5] / ...F_W_H_Acc1 / 60s\nShrug[2-5] / ...F_W_H_Acc1 / 60s\nBicep Curl, Cable[2-5] / ...F_W_H_Acc1 / 60s\n// Last Set: Myo-reps\nPreacher Curl[2-5] / ...F_W_H_Acc2 / 60s","id":"laszlubp"},{"name":"Push (Hypertrophy Focus)","exerciseText":"Bench Press[2-5] / ...F_W_H_Main_A / 180s\nShoulder Press[2-5] / ...F_W_H_Main_B / 120s\nChest Fly[2-5] / ...F_W_H_Acc1 / 60s\n// Last Set: Myo-reps\nLateral Raise, Cable[2-5] / ...F_W_H_Acc1 / 60s\nTriceps Extension, Cable[2-5] / ...F_W_H_Acc1 / 60s\n// Last Set: Myo-reps\nCable Kickback[2-5] / ...F_W_H_Acc2 / 60s\nHanging Leg Raise[2-5] / ...F_W_H_Abs / 60s","id":"qqnwjaxd"},{"name":"Legs (Hypertrophy Focus)","exerciseText":"Leg Press[2-5] / ...F_W_H_Main_A / 120s\n// Last Set: Failure + LLPs (Extend set)\nSeated Leg Curl[2-5] / ...F_W_H_Acc1 / 60s\nBulgarian Split Squat[2-5] / ...F_W_H_Main_B / 120s\n// Last Set: Myo-reps\nLeg Extension[2-5] / ...F_W_H_Acc1 / 60s\nHip Adductor[2-5] / ...F_W_H_Acc1 / 60s\nHip Abductor[2-5] / ...F_W_H_Acc1 / 60s\n// Last Set: Static Stretch (30s)\nStanding Calf Raise[2-5] / ...F_W_H_Acc1 / 60s","id":"xouwmkgv"}],"id":"tqmhmujv"},{"name":"Week 3","days":[{"name":"Upper (Strength Focus)","exerciseText":"","id":"oeecpzmj"},{"name":"Lower (Strength Focus)","exerciseText":"","id":"hhvelexw"},{"name":"Pull (Hypertrophy Focus)","exerciseText":"","id":"ubwvcijr"},{"name":"Push (Hypertrophy Focus)","exerciseText":"","id":"hbjkfemy"},{"name":"Legs (Hypertrophy Focus)","exerciseText":"","id":"lbinxwgz"}],"id":"zzmpvuir"},{"name":"Week 4","days":[{"name":"Upper (Strength Focus)","exerciseText":"","id":"juerbtlb"},{"name":"Lower (Strength Focus)","exerciseText":"","id":"daetaboq"},{"name":"Pull (Hypertrophy Focus)","exerciseText":"","id":"ympdwman"},{"name":"Push (Hypertrophy Focus)","exerciseText":"","id":"agddrapi"},{"name":"Legs (Hypertrophy Focus)","exerciseText":"","id":"suafohig"}],"id":"movyxlov"},{"name":"Week 5","days":[{"name":"Upper (Strength Focus)","exerciseText":"","id":"ostfsiwh"},{"name":"Lower (Strength Focus)","exerciseText":"","id":"mbfchvgq"},{"name":"Pull (Hypertrophy Focus)","exerciseText":"","id":"dtkqeykn"},{"name":"Push (Hypertrophy Focus)","exerciseText":"","id":"ymumayla"},{"name":"Legs (Hypertrophy Focus)","exerciseText":"","id":"fztfqrkw"}],"id":"zneplwpu"},{"name":"Week 6","description":"Ramping Block: Deload (Week 6)\nRamping Block begins. This week is a deload (RPE ~7-9).","days":[{"name":"w6","exerciseText":"R_DL_S_Main / used: none / 2x8-10 @7\nR_DL_S_Acc / used: none / 2x10-12 @8\nR_DL_H_Main / used: none / 2x10-12 @7\nR_DL_H_Acc1 / used: none / 2x12-15 @8\nR_DL_H_Acc2 / used: none / 1x15-20 @8","id":"smfuulfq"},{"name":"Upper (Strength Focus)","exerciseText":"Incline Bench Press, Dumbbell / ...R_DL_S_Main / 180s\nPec Deck / ...R_DL_S_Acc / 60s\nLat Pulldown / ...R_DL_S_Acc / 120s\nLateral Raise, Cable / ...R_DL_S_Acc / 60s\nBent Over Row, Smith Machine / ...R_DL_S_Main / 120s\nTriceps Extension, Cable / ...R_DL_S_Acc / 60s\nBicep Curl, Cable / ...R_DL_S_Acc / 60s","id":"fuyvgsje"},{"name":"Lower (Strength Focus)","exerciseText":"Lying Leg Curl / ...R_DL_S_Acc / 60s\n// Elevate front foot on a small box.\nLunge / ...R_DL_S_Main / 180s\nBack Extension / ...R_DL_S_Main / 120s\nLeg Extension / ...R_DL_S_Acc / 60s\nCalf Press on Leg Press / ...R_DL_S_Main / 60s\nCrunch / ...R_DL_S_Acc / 60s","id":"spdkdcum"},{"name":"Pull (Hypertrophy Focus)","exerciseText":"// Lean back 15-30° as you pull.\nLat Pulldown / ...R_DL_H_Main / 120s\nT Bar Row / ...R_DL_H_Main / 120s\nSeated Wide Grip Row / ...R_DL_H_Acc1 / 120s\nReverse Fly / ...R_DL_H_Acc1 / 60s\n// Shrug up and in. 1-2s pause at top and bottom.\nShrug, Cable / ...R_DL_H_Acc1 / 60s\nHammer Curl, Cable / ...R_DL_H_Acc1 / 60s\nConcentration Curl / ...R_DL_H_Acc2 / 60s","id":"llyrvwlu"},{"name":"Push (Hypertrophy Focus)","exerciseText":"Chest Press, Leverage Machine / ...R_DL_H_Main / 180s\nSeated Overhead Press / ...R_DL_H_Main / 120s\n// Perform in bottom half of ROM for a deep stretch.\nChest Fly, Cable / ...R_DL_H_Acc1 / 60s\nLateral Raise, Cable / ...R_DL_H_Acc1 / 60s\nSkullcrusher / ...R_DL_H_Acc1 / 60s\nTriceps Pushdown / ...R_DL_H_Acc2 / 60s\nAb Wheel / ...R_DL_H_Acc1 / 60s","id":"wzfbvkxp"},{"name":"Legs (Hypertrophy Focus)","exerciseText":"Hack Squat / ...R_DL_H_Main / 120s\nSeated Leg Curl / ...R_DL_H_Acc1 / 60s\nLunge / ...R_DL_H_Main / 120s\nLeg Extension / ...R_DL_H_Acc1 / 60s\nHip Adductor / ...R_DL_H_Acc1 / 60s\nHip Abductor / ...R_DL_H_Acc1 / 60s\nStanding Calf Raise / ...R_DL_H_Acc1 / 60s","id":"bjovoejb"}],"id":"vutcnfqs"},{"name":"Week 7","description":"Intensity ramps up. Last set to failure (@10). Volume begins to progress.","days":[{"name":"Upper (Strength Focus)","exerciseText":"Incline Bench Press, Dumbbell[7-10] / 2x8-10 @8, 1x8-10 @10 / 180s\nPec Deck[7-12] / 2x10-12 @8, 1x10-12 @10 / 60s\nLat Pulldown[7-12] / 2x10-12 @8, 1x10-12 @10 / 120s\nLateral Raise, Cable[7-10] / 1x10-12 @8, 1x10-12 @10 / 60s\n// Last Set: Failure + LLPs (Extend set)\nBent Over Row, Smith Machine[7-12] / 2x8-10 @8, 1x8-10 @10 / 120s\nTriceps Extension, Cable[7-8] / 1x10-12 @8, 1x10-12 @10 / 60s\nBicep Curl, Cable[7-8] / 1x10-12 @8, 1x10-12 @10 / 60s","id":"lkqtiywk"},{"name":"Lower (Strength Focus)","exerciseText":"// Last Set: Failure + LLPs (Extend set)\nLying Leg Curl[7-8] / 1x10-12 @8, 1x10-12 @10 / 60s\nLunge[7-12] / 2x8-10 @8, 1x8-10 @10 / 180s\nBack Extension[7-10] / 2x8-10 @8, 1x8-10 @10 / 120s\nLeg Extension[7-12] / 2x10-12 @8, 1x10-12 @10 / 60s\n// Last Set: Static Stretch (30s)\nCalf Press on Leg Press[7-10] / 2x8-10 @8, 1x8-10 @10 / 60s\nCrunch[7-8] / 1x10-12 @8, 1x10-12 @10 / 60s","id":"pvmewyws"},{"name":"Pull (Hypertrophy Focus)","exerciseText":"Lat Pulldown[7-12] / 2x10-12 @8, 1x10-12 @10 / 120s\nT Bar Row[7-10] / 2x10-12 @8, 1x10-12 @10 / 120s\n// Last Set: Failure + LLPs (Extend set)\nSeated Wide Grip Row[7-8] / 1x12-15 @8, 1x12-15 @10 / 120s\n// Last Set: Myo-reps\nReverse Fly[7-12] / 2x12-15 @8, 1x12-15 @10 / 60s\nShrug, Cable[7-8] / 1x12-15 @8, 1x12-15 @10 / 60s\nHammer Curl, Cable[7-12] / 2x12-15 @8, 1x12-15 @10 / 60s\n// Last Set: Myo-reps\nConcentration Curl[7-10] / 1x15-20 @8, 1x15-20 @10 / 60s","id":"suscdria"},{"name":"Push (Hypertrophy Focus)","exerciseText":"Chest Press, Leverage Machine[7-10] / 2x10-12 @8, 1x10-12 @10 / 180s\nSeated Overhead Press[7-12] / 2x10-12 @8, 1x10-12 @10 / 120s\nChest Fly, Cable[7-8] / 1x12-15 @8, 1x12-15 @10 / 60s\n// Last Set: Myo-reps\nLateral Raise, Cable[7-8] / 1x12-15 @8, 1x12-15 @10 / 60s\nSkullcrusher[7-12] / 2x12-15 @8, 1x12-15 @10 / 60s\n// Last Set: Myo-reps\nTriceps Pushdown[7-8] / 1x15-20 @8, 1x15-20 @10 / 60s\nAb Wheel[7-8] / 1x12-15 @8, 1x12-15 @10 / 60s","id":"lpokedaw"},{"name":"Legs (Hypertrophy Focus)","exerciseText":"Hack Squat[7-10] / 2x10-12 @8, 1x10-12 @10 / 120s\n// Last Set: Failure + LLPs (Extend set)\nSeated Leg Curl[7-10] / 2x12-15 @8, 1x12-15 @10 / 60s\nLunge[7-12] / 1x10-12 @8, 1x10-12 @10 / 120s\n// Last Set: Myo-reps\nLeg Extension[7-8] / 1x12-15 @8, 1x12-15 @10 / 60s\nHip Adductor[7-8] / 1x12-15 @8, 1x12-15 @10 / 60s\nHip Abductor[7-8] / 1x12-15 @8, 1x12-15 @10 / 60s\n// Last Set: Static Stretch (30s)\nStanding Calf Raise[7-8] / 1x12-15 @8, 1x12-15 @10 / 60s","id":"uezvmcjy"}],"id":"apmqyvoz"},{"name":"Week 8","days":[{"name":"Upper (Strength Focus)","exerciseText":"","id":"llykfvpn"},{"name":"Lower (Strength Focus)","exerciseText":"","id":"ppjqwzdb"},{"name":"Pull (Hypertrophy Focus)","exerciseText":"","id":"wuxxzavg"},{"name":"Push (Hypertrophy Focus)","exerciseText":"","id":"wusmcdqj"},{"name":"Legs (Hypertrophy Focus)","exerciseText":"","id":"dqynqgup"}],"id":"tfkhcayt"},{"name":"Week 9","days":[{"name":"Upper (Strength Focus)","exerciseText":"Triceps Extension, Cable[9-12] / 2x10-12 @8, 1x10-12 @10 / 60s\nBicep Curl, Cable[9-12] / 2x10-12 @8, 1x10-12 @10 / 60s","id":"xlfofwsd"},{"name":"Lower (Strength Focus)","exerciseText":"// Last Set: Failure + LLPs (Extend set)\nLying Leg Curl[9-12] / 2x10-12 @8, 1x10-12 @10 / 60s\nCrunch[9-12] / 2x10-12 @8, 1x10-12 @10 / 60s","id":"clyjqjek"},{"name":"Pull (Hypertrophy Focus)","exerciseText":"// Last Set: Failure + LLPs (Extend set)\nSeated Wide Grip Row[9-12] / 2x12-15 @8, 1x12-15 @10 / 120s\nShrug, Cable[9-12] / 2x12-15 @8, 1x12-15 @10 / 60s","id":"wtgrwvav"},{"name":"Push (Hypertrophy Focus)","exerciseText":"Chest Fly, Cable[9-12] / 2x12-15 @8, 1x12-15 @10 / 60s\n// Last Set: Myo-reps\nLateral Raise, Cable[9-12] / 2x12-15 @8, 1x12-15 @10 / 60s\nTriceps Pushdown[9-10] / 1x15-20 @8, 1x15-20 @10 / 60s\n// Last Set: Myo-reps\nAb Wheel[9-12] / 2x12-15 @8, 1x12-15 @10 / 60s","id":"wzfehexk"},{"name":"Legs (Hypertrophy Focus)","exerciseText":"// Last Set: Myo-reps\nLeg Extension[9-12] / 2x12-15 @8, 1x12-15 @10 / 60s\nHip Adductor[9-12] / 2x12-15 @8, 1x12-15 @10 / 60s\nHip Abductor[9-12] / 2x12-15 @8, 1x12-15 @10 / 60s\n// Last Set: Static Stretch (30s)\nStanding Calf Raise[9-12] / 2x12-15 @8, 1x12-15 @10 / 60s","id":"ifluqsrv"}],"id":"madllwcy"},{"name":"Week 10","days":[{"name":"Upper (Strength Focus)","exerciseText":"","id":"nxxkeaku"},{"name":"Lower (Strength Focus)","exerciseText":"","id":"gwdlrwnh"},{"name":"Pull (Hypertrophy Focus)","exerciseText":"","id":"nylzzvhy"},{"name":"Push (Hypertrophy Focus)","exerciseText":"","id":"pemtwwpz"},{"name":"Legs (Hypertrophy Focus)","exerciseText":"","id":"nkxoihba"}],"id":"oezgrdaq"},{"name":"Week 11","days":[{"name":"Upper (Strength Focus)","exerciseText":"Incline Bench Press, Dumbbell[11-12] / 3x8-10 @8, 1x8-10 @10 / 180s\nLateral Raise, Cable[11-12] / 2x10-12 @8, 1x10-12 @10 / 60s","id":"zsakdteg"},{"name":"Lower (Strength Focus)","exerciseText":"Back Extension[11-12] / 3x8-10 @8, 1x8-10 @10 / 120s\n// Last Set: Static Stretch (30s)\nCalf Press on Leg Press[11-12] / 3x8-10 @8, 1x8-10 @10 / 60s","id":"jacgvxab"},{"name":"Pull (Hypertrophy Focus)","exerciseText":"T Bar Row[11-12] / 3x10-12 @8, 1x10-12 @10 / 120s\n// Last Set: Myo-reps\nConcentration Curl[11-12] / 2x15-20 @8, 1x15-20 @10 / 60s","id":"fezzyuzo"},{"name":"Push (Hypertrophy Focus)","exerciseText":"Chest Press, Leverage Machine[11-12] / 3x10-12 @8, 1x10-12 @10 / 180s\n// Last Set: Myo-reps\nTriceps Pushdown[11-12] / 2x15-20 @8, 1x15-20 @10 / 60s","id":"yeuuxkym"},{"name":"Legs (Hypertrophy Focus)","exerciseText":"Hack Squat[11-12] / 3x10-12 @8, 1x10-12 @10 / 120s\n// Last Set: Failure + LLPs (Extend set)\nSeated Leg Curl[11-12] / 3x12-15 @8, 1x12-15 @10 / 60s","id":"layfdujd"}],"id":"ebnxmsrf"},{"name":"Week 12","days":[{"name":"Upper (Strength Focus)","exerciseText":"","id":"koekwqbl"},{"name":"Lower (Strength Focus)","exerciseText":"","id":"kwjbchfj"},{"name":"Pull (Hypertrophy Focus)","exerciseText":"","id":"wethkskx"},{"name":"Push (Hypertrophy Focus)","exerciseText":"","id":"yzlpkesv"},{"name":"Legs (Hypertrophy Focus)","exerciseText":"","id":"tlzjromh"}],"id":"fhaadoml"}]},"exercises":[],"vtype":"program","days":[],"deletedDays":[],"url":"","isMultiweek":false,"name":"JN FBTS 12 week","weeks":[],"nextDay":1,"shortDescription":"","clonedAt":1756698546383,"description":"","id":"voqugzwd","tags":[],"deletedWeeks":[],"author":""},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":90,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}
