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
Delete Day
Add Day Description
Delete Day
Add Day Description
Delete Day
Add Day Description
Delete Day
Add Day Description
Delete Day
Add Day Description
Delete Day
Add Day
Week Stats Total Sets: 161
Strength Sets: 0, 0%
Hypertrophy Sets: 161, 100%
Upper Sets: 139 (139h ), 5d Core Sets: 0
Abs: 0↑
Quadriceps: 20↓ (20h ), 1d {"maxWidth":2400,"url":"/planner","isLoggedIn":false}
{"exportedProgram":{"customExercises":{"maxnjwbq":{"id":"maxnjwbq","isDeleted":false,"types":["pull","upper"],"name":"Bicep Curl, Straight Bar","meta":{"sortedEquipment":[],"targetMuscles":["Biceps Brachii"],"bodyParts":[],"synergistMuscles":["Brachialis","Brachioradialis","Wrist Flexors"]},"vtype":"custom_exercise"},"uxzjdrxa":{"id":"uxzjdrxa","isDeleted":false,"types":["pull","upper"],"name":"Extreme Row, Leverage Machine","meta":{"sortedEquipment":[],"targetMuscles":["Latissimus Dorsi","Teres Major"],"bodyParts":[],"synergistMuscles":["Biceps Brachii","Deltoid Posterior","Trapezius Middle Fibers"]},"vtype":"custom_exercise"},"smfxlrdh":{"id":"smfxlrdh","isDeleted":false,"types":["push","upper"],"name":"Overhead Extension, Leverage Machine","meta":{"sortedEquipment":[],"targetMuscles":["Triceps Brachii"],"bodyParts":[],"synergistMuscles":["Pectoralis Major Sternal Head","Latissimus Dorsi","Teres Major"]},"vtype":"custom_exercise"}},"program":{"id":"slmjlxkr","shortDescription":"","description":"","weeks":[],"deletedExercises":[],"author":"","vtype":"program","name":"6 Day Split Work in Progress","url":"","tags":[],"deletedWeeks":[],"nextDay":17,"isMultiweek":false,"days":[{"id":"hdtinzoi","name":"Day 1","exercises":[]}],"deletedDays":[],"exercises":[],"planner":{"vtype":"planner","name":"6 Day Split Work in Progress","weeks":[{"name":"Accumulation","days":[{"name":"Push 1","exerciseText":"bb_prog / used: none / 1x1 / 0lb / update: custom() {~\n if (setIndex == 0) {\n if (week == 1) { for (var.i in RPE) { RPE[var.i] = 7 } }\n else if (week == 4) { for (var.i in RPE) { RPE[var.i] = 10 } }\n else if (week == 5) { for (var.i in RPE) { RPE[var.i] = 6 } }\n else { for (var.i in RPE) { RPE[var.i] = 9 } }\n }\n~} / progress: custom(increment: 5lb, maxWeight: 0lb, fails: 0) {~\n if (completedReps >= reps && week < 5) {\n rm1 = completedWeights[0] * (1 + completedReps[0] / 30)\n state.fails = 0\n if (min(completedReps) >= reps) {\n for (var.i in weights) {\n if (completedWeights[var.i] < weights[var.i]) {\n var.newW = completedWeights[var.i] + state.increment\n } else {\n var.newW = weights[var.i] + state.increment\n }\n if (state.maxWeight > 0lb && var.newW > state.maxWeight) { var.newW = state.maxWeight }\n weights[var.i] = var.newW\n }\n }\n } else if (week < 5) {\n state.fails = state.fails + 1\n if (state.fails >= 3) {\n for (var.i in weights) {\n weights[var.i] = weights[var.i] - state.increment\n }\n state.fails = 0\n }\n }\n if (week == 4) {\n state.fails = 0\n for (var.i in weights) { weights[1:*:*:var.i] = weights[var.i] - (state.increment * 3) }\n }\n~}\n\ndb_prog / used: none / 1x1 / 0lb / update: custom() { ...bb_prog } / progress: custom(maxWeight: 150lb, fails: 0) {~\n if (completedReps >= reps && week < 5) {\n rm1 = completedWeights[0] * (1 + completedReps[0] / 30)\n state.fails = 0\n if (min(completedReps) >= reps) {\n for (var.i in weights) {\n var.inc = 2.5lb\n if (weights[var.i] >= 50lb) { var.inc = 5lb }\n if (completedWeights[var.i] < weights[var.i]) {\n var.newW = completedWeights[var.i] + var.inc\n } else {\n var.newW = weights[var.i] + var.inc\n }\n if (state.maxWeight > 0lb && var.newW > state.maxWeight) { var.newW = state.maxWeight }\n weights[var.i] = var.newW\n }\n }\n } else if (week < 5) {\n state.fails = state.fails + 1\n if (state.fails >= 3) {\n for (var.i in weights) {\n var.dec = 2.5lb\n if (weights[var.i] >= 50lb) { var.dec = 5lb }\n weights[var.i] = weights[var.i] - var.dec\n }\n state.fails = 0\n }\n }\n if (week == 4) {\n state.fails = 0\n for (var.i in weights) {\n var.resetInc = 2.5lb\n if (weights[var.i] >= 50lb) { var.resetInc = 5lb }\n weights[1:*:*:var.i] = weights[var.i] - (var.resetInc * 3)\n }\n }\n~}\n\nheavy_prog / used: none / 1x1 / 0lb / update: custom() { ...bb_prog } / progress: custom(increment: 10lb, maxWeight: 0lb, fails: 0) {~\n if (completedReps >= reps && week < 5) {\n rm1 = completedWeights[numberOfSets - 1] * (1 + completedReps[numberOfSets - 1] / 30)\n state.fails = 0\n if (min(completedReps) >= reps) {\n for (var.i in weights) {\n if (completedWeights[var.i] < weights[var.i]) {\n var.newW = completedWeights[var.i] + state.increment\n } else {\n var.newW = weights[var.i] + state.increment\n }\n if (state.maxWeight > 0lb && var.newW > state.maxWeight) { var.newW = state.maxWeight }\n weights[var.i] = var.newW\n }\n }\n } else if (week < 5) {\n state.fails = state.fails + 1\n if (state.fails >= 3) {\n for (var.i in weights) {\n weights[var.i] = weights[var.i] - state.increment\n }\n state.fails = 0\n }\n }\n if (week == 4) {\n state.fails = 0\n for (var.i in weights) { weights[1:*:*:var.i] = weights[var.i] - (state.increment * 3) }\n }\n~}\n\nbw_prog / used: none / 1x1 / 0lb / update: custom() { ...bb_prog } / progress: none\n\niso_prog / used: none / 1x1 / 0lb / update: custom() { ...bb_prog } / progress: custom(increment: 10lb, maxWeight: 0lb) {~\n if (week == 4) {\n for (var.i in weights) {\n var.newW = weights[var.i] + state.increment\n if (state.maxWeight > 0lb && var.newW > state.maxWeight) { var.newW = state.maxWeight }\n weights[1:*:*:var.i] = var.newW\n }\n }\n~}\n\niso_db_prog / used: none / 1x1 / 0lb / update: custom() { ...bb_prog } / progress: custom(maxWeight: 150lb) {~\n if (week == 4) {\n for (var.i in weights) {\n var.inc = 2.5lb\n if (weights[var.i] >= 50lb) { var.inc = 5lb }\n var.newW = weights[var.i] + var.inc\n if (state.maxWeight > 0lb && var.newW > state.maxWeight) { var.newW = state.maxWeight }\n weights[1:*:*:var.i] = var.newW\n }\n }\n~}\n\n// Increase weight 3 or more times\nChest Fly, Cable[1-4] / 2x12-15 70lb, 1x12-15 80lb, 1x12-15 90lb, 1x12-15 100lb / 90s / warmup: none / update: custom() { ...bb_prog } / progress: custom(maxWeight: 150lb) { ...iso_prog }\n// 1 set 15 reps, 3 sets 10-12 reps, 1 set 20 reps\npush1a: Incline Bench Press, Smith Machine[1-4] / 1x15 / 105lb 120s / warmup: none / update: custom() { ...bb_prog } / progress: custom() { ...bb_prog }\npush1b: Incline Bench Press, Smith Machine[1-4] / 1x10-12 155lb, 1x10-12 175lb, 1x10-12 185lb / 120s / warmup: none / update: custom() { ...bb_prog } / progress: custom() { ...bb_prog }\npush1c: Incline Bench Press, Smith Machine[1-4] / 1x20 / 135lb 120s / warmup: none / update: custom() { ...bb_prog } / progress: custom() { ...bb_prog }\n// 5 sets 15 reps, 1 drop set of 8 reps across 4 weights (32 reps total)\npush1d: Lateral Raise[1-4] / 5x15 / 37.5lb 90s / warmup: none / update: custom() { ...bb_prog } / progress: custom() { ...iso_db_prog }\npush1e: Lateral Raise[1-4] / 1x8 50lb, 1x8 47.5lb, 1x8 42.5lb, 1x8 37.5lb / 90s / warmup: none / update: custom() { ...bb_prog } / progress: custom() { ...iso_db_prog }\nReverse Fly, Leverage Machine[1-4] / 1x15 140lb, 1x15 150lb, 1x15 160lb / 90s / warmup: none / update: custom() { ...bb_prog } / progress: custom(maxWeight: 300lb) { ...iso_prog }\nlatraise1a: Lateral Raise, Leverage Machine[1-4] / 4x12-15 / 120lb 90s / warmup: none / update: custom() { ...bb_prog } / progress: custom(maxWeight: 220lb) { ...iso_prog }","id":"cgketeqh"},{"name":"Back 1","exerciseText":"// Underhand Grip\nlatpull1a: Lat Pulldown[1-4] / 1x12-15 130lb, 1x12-15 150lb, 1x12-15 170lb, 1x12-15 190lb / 120s / warmup: none / update: custom() { ...bb_prog } / progress: custom(maxWeight: 300lb) { ...heavy_prog }\nBent Over Row, Leverage Machine[1-4] / 1x10-12 105lb, 1x10-12 125lb, 1x10-12 155lb, 1x10-12 175lb, 1x10-12 185lb / 120s / warmup: none / update: custom() { ...bb_prog } / progress: custom() { ...bb_prog }\nExtreme Row, Leverage Machine[1-4] / 1x10-12 155lb, 1x10-12 195lb, 1x10-12 245lb, 1x10-12 335lb, 1x10-12 375lb / 120s / warmup: none / update: custom() { ...bb_prog } / progress: custom() { ...bb_prog }\npullover1a: Pullover, Cable[1-4] / 1x15 110lb, 1x15 120lb, 1x15 130lb / 90s / warmup: none / update: custom() { ...bb_prog } / progress: custom(maxWeight: 150lb) { ...iso_prog }\n// Narrow Grip\nSeated Row[1-4] / 1x15 100lb, 1x15 120lb, 1x15 140lb, 1x15 160lb / 120s / warmup: none / update: custom() { ...bb_prog } / progress: custom(maxWeight: 200lb) { ...heavy_prog }","id":"tnxembzx"},{"name":"Legs","exerciseText":"// Walking lunges warmup - 1 set bodyweight, 2 sets with DBs\nlegs1a: Lunge, Bodyweight[1-4] / 1x15 / 0lb 120s / warmup: none / update: custom() { ...bw_prog } / progress: none\nlegs1b: Lunge, Dumbbell[1-4] / 2x15-20 / 35lb 120s / warmup: none / update: custom() { ...bb_prog } / progress: none\nLeg Press[1-4] / 1x15-20 220lb, 1x15-20 270lb, 1x15-20 310lb, 1x15-20 400lb, 1x15-20 490lb / 120s / warmup: none / update: custom() { ...bb_prog } / progress: custom() { ...heavy_prog }\nSquat, Leverage Machine[1-4] / 1x10-12 65lb, 1x10-12 70lb, 1x10-12 75lb, 1x10-12 80lb, 1x10-12 85lb / 120s / warmup: none / update: custom() { ...bb_prog } / progress: custom() { ...bb_prog }\nLeg Extension[1-4] / 1x20 90lb, 1x20 100lb, 1x20 120lb, 1x20 140lb / 90s / warmup: none / update: custom() { ...bb_prog } / progress: custom(maxWeight: 260lb, fails: 0) {~\n if (completedReps >= reps && week < 5) {\n rm1 = completedWeights[numberOfSets - 1] * (1 + completedReps[numberOfSets - 1] / 30)\n state.fails = 0\n if (min(completedReps) >= reps) {\n for (var.i in weights) {\n var.inc = 10lb\n if (weights[var.i] >= 100lb) { var.inc = 20lb }\n if (completedWeights[var.i] < weights[var.i]) {\n var.newW = completedWeights[var.i] + var.inc\n } else {\n var.newW = weights[var.i] + var.inc\n }\n if (state.maxWeight > 0lb && var.newW > state.maxWeight) { var.newW = state.maxWeight }\n weights[var.i] = var.newW\n }\n }\n } else if (week < 5) {\n state.fails = state.fails + 1\n if (state.fails >= 3) {\n for (var.i in weights) {\n var.dec = 10lb\n if (weights[var.i] >= 120lb) { var.dec = 20lb }\n weights[var.i] = weights[var.i] - var.dec\n }\n state.fails = 0\n }\n }\n if (week == 4) {\n state.fails = 0\n for (var.i in weights) {\n var.resetInc = 10lb\n if (weights[var.i] >= 100lb) { var.resetInc = 20lb }\n weights[1:*:*:var.i] = weights[var.i] - (var.resetInc * 3)\n }\n }\n~}\nSeated Leg Curl[1-4] / 1x12 120lb, 1x12 130lb, 1x12 140lb, 1x12 150lb, 1x12 160lb / 90s / warmup: none / update: custom() { ...bb_prog } / progress: custom(maxWeight: 205lb) { ...bb_prog }","id":"vmraivbl"},{"name":"Push 2","exerciseText":"// Rear Delt Cable Fly superset with EZ Bar Front Raises\npush2a: Reverse Fly, Cable[1-4] / 5x12 / 50lb 90s / warmup: none / superset: A / update: custom() { ...bb_prog } / progress: custom(maxWeight: 150lb) { ...iso_prog }\npush2b: Front Raise, EZ Bar[1-4] / 5x10 / 60lb 90s / warmup: none / superset: A / update: custom() { ...bb_prog } / progress: custom(maxWeight: 110lb) { ...iso_prog }\n// Machine Lateral Raises superset with DB Front Raises Neutral Grip\npush2c: Lateral Raise, Leverage Machine[1-4] / 5x15 / 120lb 90s / warmup: none / superset: B / update: custom() { ...bb_prog } / progress: custom(maxWeight: 220lb) { ...iso_prog }\npush2d: Front Raise[1-4] / 5x10 / 37.5lb 90s / warmup: none / superset: B / update: custom() { ...bb_prog } / progress: custom(maxWeight: 150lb) { ...iso_db_prog }\npush2e: Shoulder Press, Leverage Machine[1-4] / 1x15 / 120lb 120s / warmup: none / update: custom() { ...bb_prog } / progress: custom(increment: 5lb, maxWeight: 0lb, fails: 0) { ...bb_prog }\npush2f: Shoulder Press, Leverage Machine[1-4] / 1x10-12 170lb, 1x10-12 210lb, 1x10-12 260lb / 120s / warmup: none / update: custom() { ...bb_prog } / progress: custom(increment: 5lb, maxWeight: 0lb, fails: 0) { ...bb_prog }\npush2g: Shoulder Press, Leverage Machine[1-4] / 1x20 / 170lb 120s / warmup: none / update: custom() { ...bb_prog } / progress: custom(increment: 5lb, maxWeight: 0lb, fails: 0) { ...bb_prog }\n// Seated Rear Delt DB Flies\nReverse Fly[1-4] / 3x12-15 / 35lb 90s / warmup: none / update: custom() { ...bb_prog } / progress: custom(maxWeight: 150lb) { ...iso_db_prog }\n// Single Arm Cable Lateral Raises\nLateral Raise, Cable[1-4] / 1x12-15 40lb, 3x12-15 50lb / 90s / warmup: none / update: custom() { ...bb_prog } / progress: custom(maxWeight: 150lb) { ...iso_prog }","id":"vtjrijlh"},{"name":"Back 2","exerciseText":"// Overhand Grip\nlatpull2a: Lat Pulldown[1-4] / 1x12-15 130lb, 1x12-15 140lb, 1x12-15 150lb, 1x12-15 160lb / 120s / warmup: none / update: custom() { ...bb_prog } / progress: custom(maxWeight: 300lb) { ...heavy_prog }\npullover2a: Pullover, Cable[1-4] / 1x12-15 120lb, 1x12-15 130lb, 1x12-15 140lb, 1x12-15 150lb / 90s / warmup: none / update: custom() { ...bb_prog } / progress: custom(maxWeight: 150lb) { ...iso_prog }\nHigh Row[1-4] / 1x10-12 145lb, 1x10-12 195lb, 1x10-12 235lb, 1x10-12 285lb, 1x10-12 305lb / 120s / warmup: none / update: custom() { ...bb_prog } / progress: custom() { ...bb_prog }\nT Bar Row[1-4] / 1x10-12 55lb, 1x10-12 80lb, 1x10-12 90lb, 1x10-12 100lb, 1x10-12 105lb / 120s / warmup: none / update: custom() { ...bb_prog } / progress: custom() { ...bb_prog }\nPullover, Leverage Machine[1-4] / 1x15 100lb, 1x15 110lb, 1x15 120lb / 90s / warmup: none / update: custom() { ...bb_prog } / progress: custom(maxWeight: 200lb) { ...iso_prog }\n// Narrow Grip\nlatpull2b: Lat Pulldown[1-4] / 1x12 150lb, 1x12 160lb, 1x12 170lb, 1x12 180lb / 120s / warmup: none / update: custom() { ...bb_prog } / progress: custom(maxWeight: 300lb) { ...heavy_prog }","id":"uuvvrlmg"},{"name":"Arms","exerciseText":"Bicep Curl, Cable[1-4] / 1x12-15 70lb, 1x12-15 80lb, 1x12-15 90lb, 1x12-15 100lb, 1x12-15 110lb / 90s / warmup: none / update: custom() { ...bb_prog } / progress: custom(maxWeight: 150lb) { ...heavy_prog }\n// Alternating Dumbbell Curls\nBicep Curl[1-4] / 1x12-15 37.5lb, 1x12-15 40lb, 1x12-15 42.5lb, 1x12-15 45lb / 90s / warmup: none / update: custom() { ...bb_prog } / progress: custom() { ...db_prog }\nTriceps Pushdown[1-4] / 1x10-12 130lb, 1x10-12 140lb, 3x10-12 150lb / 90s / warmup: none / update: custom() { ...bb_prog } / progress: custom(maxWeight: 150lb) { ...heavy_prog }\nOverhead Extension, Leverage Machine[1-4] / 1x10-12 195lb, 1x10-12 215lb, 1x10-12 235lb, 1x10-12 250lb / 120s / warmup: none / update: custom() { ...bb_prog } / progress: custom(maxWeight: 250lb) { ...bb_prog }\nPreacher Curl, Leverage Machine[1-4] / 1x10-15 80lb, 1x10-15 90lb, 1x10-15 100lb, 1x10-15 110lb, 1x10-15 120lb / 90s / warmup: none / update: custom() { ...bb_prog } / progress: custom(maxWeight: 150lb) { ...heavy_prog }\n// Single Arm Cable Tricep Extensions\nTriceps Extension, Cable[1-4] / 2x15 40lb, 2x15 50lb / 90s / warmup: none / update: custom() { ...bb_prog } / progress: custom(maxWeight: 150lb) { ...heavy_prog }\n// Straight Bar Bicep Curls superset with Cable Rope Extensions\narms2a: Bicep Curl, Straight Bar[1-4] / 4x10-12 / 85lb 90s / warmup: none / superset: C / update: custom() { ...bb_prog } / progress: custom(maxWeight: 110lb) { ...bb_prog }\narms2b: Triceps Pushdown[1-4] / 4x10-12 / 110lb 90s / warmup: none / superset: C / update: custom() { ...bb_prog } / progress: custom(maxWeight: 150lb) { ...heavy_prog }","id":"kpltgquu"}],"id":"fuznokzh"},{"name":"Intensification","days":[{"name":"Push 1","exerciseText":"","id":"genrpgst"},{"name":"Back 1","exerciseText":"","id":"lubebiok"},{"name":"Legs","exerciseText":"","id":"ydjdkbxg"},{"name":"Push 2","exerciseText":"","id":"hiixsrwu"},{"name":"Back 2","exerciseText":"","id":"ekdoptwn"},{"name":"Arms","exerciseText":"","id":"xlxlyftb"}],"id":"idgnswub"},{"name":"Overreach","days":[{"name":"Push 1","exerciseText":"","id":"dpcahdbk"},{"name":"Back 1","exerciseText":"","id":"kwygzlbh"},{"name":"Legs","exerciseText":"","id":"ertqgkqh"},{"name":"Push 2","exerciseText":"","id":"gbbewvnl"},{"name":"Back 2","exerciseText":"","id":"fkkphmbc"},{"name":"Arms","exerciseText":"","id":"hoyjlckm"}],"id":"tdqlrkum"},{"name":"Peak","days":[{"name":"Push 1","exerciseText":"","id":"yxnjqerj"},{"name":"Back 1","exerciseText":"","id":"bgtoeelk"},{"name":"Legs","exerciseText":"","id":"aexyofcc"},{"name":"Push 2","exerciseText":"","id":"ktxmofjj"},{"name":"Back 2","exerciseText":"","id":"weaonulk"},{"name":"Arms","exerciseText":"","id":"qvzajljb"}],"id":"onbyyikt"},{"name":"Deload","days":[{"name":"Push 1","exerciseText":"// Increase weight 3 or more times\nChest Fly, Cable / 2x12 70lb, 1x12 80lb / @6 90s / progress: none\n// 1 set 15 reps, 3 sets 10-12 reps, 1 set 20 reps\npush1a: Incline Bench Press, Smith Machine / 1x15 / 105lb @6 120s / progress: none\npush1b: Incline Bench Press, Smith Machine / 1x12 155lb, 1x12 175lb / @6 120s / progress: none\npush1c: Incline Bench Press, Smith Machine / 1x20 / 135lb @6 120s / progress: none\n// 5 sets 15 reps, 1 drop set of 8 reps across 4 weights (32 reps total)\npush1d: Lateral Raise / 3x15 / 37.5lb @6 90s / progress: none\npush1e: Lateral Raise / 1x8 50lb, 1x8 47.5lb / @6 90s / progress: none\nReverse Fly, Leverage Machine / 1x15 140lb, 1x15 150lb / @6 90s / progress: none\nlatraise1a: Lateral Raise, Leverage Machine / 2x12 / 120lb @6 90s / progress: none","description":"Deload - Weights suggested by app for RPE @6, sets halved and rounded up.","id":"puhezxqw"},{"name":"Back 1","exerciseText":"// Underhand Grip\nlatpull1a: Lat Pulldown / 2x12 / @6 120s / progress: none\nBent Over Row, Leverage Machine / 3x12 / @6 120s / progress: none\nExtreme Row, Leverage Machine / 3x12 / @6 120s / progress: none\npullover1a: Pullover, Cable / 2x15 / @6 90s / progress: none\n// Narrow Grip\nSeated Row / 2x15 / @6 120s / progress: none","id":"dkweofcq"},{"name":"Legs","exerciseText":"// Walking lunges warmup - 1 set bodyweight, 2 sets with DBs\nlegs1a: Lunge, Bodyweight / 1x15 / 0lb 120s / progress: none\nlegs1b: Lunge, Dumbbell / 1x15 / 35lb @6 120s / progress: none\nLeg Press / 1x15 220lb, 1x15 270lb, 1x15 310lb / @6 120s / progress: none\nSquat, Leverage Machine / 1x12 65lb, 1x12 70lb, 1x12 75lb / @6 120s / progress: none\nLeg Extension / 1x20 90lb, 1x20 100lb / @6 90s / progress: none\nSeated Leg Curl / 1x12 120lb, 1x12 130lb, 1x12 140lb / @6 90s / progress: none","id":"vvowjeso"},{"name":"Push 2","exerciseText":"// Rear Delt Cable Fly superset with EZ Bar Front Raises\npush2a: Reverse Fly, Cable / 3x12 / 50lb @6 90s / superset: A / progress: none\npush2b: Front Raise, EZ Bar / 3x10 / 60lb @6 90s / superset: A / progress: none\n// Machine Lateral Raises superset with DB Front Raises Neutral Grip\npush2c: Lateral Raise, Leverage Machine / 3x15 / 120lb @6 90s / superset: B / progress: none\npush2d: Front Raise / 3x10 / 37.5lb @6 90s / superset: B / progress: none\npush2e: Shoulder Press, Leverage Machine / 1x15 / 120lb @6 120s / progress: none\npush2f: Shoulder Press, Leverage Machine / 1x12 170lb, 1x12 210lb / @6 120s / progress: none\npush2g: Shoulder Press, Leverage Machine / 1x20 / 170lb @6 120s / progress: none\n// Seated Rear Delt DB Flies\nReverse Fly / 2x12 / 35lb @6 90s / progress: none\n// Single Arm Cable Lateral Raises\nLateral Raise, Cable / 1x12 40lb, 1x12 50lb / @6 90s / progress: none","id":"guicbjya"},{"name":"Back 2","exerciseText":"// Overhand Grip\nlatpull2a: Lat Pulldown / 2x12 / @6 120s / progress: none\npullover2a: Pullover, Cable / 2x12 / @6 90s / progress: none\nHigh Row / 3x12 / @6 120s / progress: none\nT Bar Row / 1x10 55lb, 1x10 80lb, 1x10 90lb / @6 120s / progress: none\nPullover, Leverage Machine / 2x15 / @6 90s / progress: none\n// Narrow Grip\nlatpull2b: Lat Pulldown / 1x12 150lb, 1x12 160lb / @6 120s / progress: none","id":"yxtwnlkw"},{"name":"Arms","exerciseText":"Bicep Curl, Cable / 1x12 70lb, 1x12 80lb, 1x12 90lb / @6 90s / progress: none\n// Alternating Dumbbell Curls\nBicep Curl / 1x12 37.5lb, 1x12 40lb / @6 90s / progress: none\nTriceps Pushdown / 1x12 130lb, 1x12 140lb, 1x12 150lb / @6 90s / progress: none\nOverhead Extension, Leverage Machine / 1x12 195lb, 1x12 215lb / @6 120s / progress: none\nPreacher Curl, Leverage Machine / 1x10 80lb, 1x10 90lb, 1x10 100lb / @6 90s / progress: none\n// Single Arm Cable Tricep Extensions\nTriceps Extension, Cable / 2x15 / 40lb @6 90s / progress: none\n// Straight Bar Bicep Curls superset with Cable Rope Extensions\narms2a: Bicep Curl, Straight Bar / 2x10 / 85lb @6 90s / superset: C / progress: none\narms2b: Triceps Pushdown / 2x10 / 110lb @6 90s / superset: C / progress: none","id":"uejolxzd"}],"id":"hattdeao"}]},"clonedAt":1772394094981},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":180,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}
