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: 161
Strength Sets: 0, 0%
Hypertrophy Sets: 161, 100%
Upper Sets: 139 (139h ) , 5d
Lower Sets: 22 (22h ) , 1d
Core Sets: 0
Push Sets: 64 (64h ) , 3d
Pull Sets: 75 (75h ) , 5d
Legs Sets: 22 (22h ) , 1d
Shoulders: 81↓ (81h ) , 5d
Triceps: 27↓ (27h ) , 5d
Back: 72↓ (72h ) , 5d
Abs: 0↑
Glutes: 7↑ (7h ) , 1d
Hamstrings: 12 (12h ) , 1d
Quadriceps: 20↓ (20h ) , 1d
Chest: 45↓ (45h ) , 5d
Biceps: 39↓ (39h ) , 4d
Calves: 9↑ (9h ) , 1d
Forearms: 25↓ (25h ) , 3d
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{"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":[]}
