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: 95
Strength Sets: 3, 3%
Hypertrophy Sets: 92, 97%
Upper Sets: 71 (71h ) , 4d
Lower Sets: 15 (15h ) , 1d
Core Sets: 9 (3s , 6h ) , 2d
Push Sets: 35 (35h ) , 3d
Pull Sets: 36 (36h ) , 3d
Legs Sets: 15 (15h ) , 1d
Shoulders: 38↓ (38h ) , 4d
Triceps: 16↓ (16h ) , 3d
Back: 33↓ (33h ) , 5d
Abs: 9↑ (3s , 6h ) , 2d
Glutes: 9↑ (9h ) , 2d
Hamstrings: 7↑ (7h ) , 2d
Quadriceps: 9↑ (9h ) , 2d
Chest: 24↓ (24h ) , 4d
Biceps: 15↓ (15h ) , 3d
Calves: 8↑ (8h ) , 1d
Forearms: 14↓ (14h ) , 3d
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{"exportedProgram":{"customExercises":{},"program":{"vtype":"program","id":"khsktsok","name":"ESTETICA","url":"","author":"","shortDescription":"","description":"","nextDay":1,"weeks":[],"isMultiweek":false,"days":[],"exercises":[],"tags":[],"deletedDays":[],"deletedWeeks":[],"deletedExercises":[],"clonedAt":1774299687528,"planner":{"vtype":"planner","name":"ESTETICA","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"// Torso (Enfoque Pecho Superior y Amplitud de Espalda)\nIncline Bench Press / 3x8, 1x8+ / progress: custom() {~ if (completedReps[4] >= 12) { weights += 5kg } else if (completedReps[4] > 8) { weights += 2.5kg } else if (completedReps[4] < 8) { weights -= 2.5kg } ~}\nd1: Pull Up / 3x8, 1x8+ / progress: custom() {~ if (completedReps[4] >= 12) { weights += 5kg } else if (completedReps[4] > 8) { weights += 2.5kg } else if (completedReps[4] < 8) { weights -= 2.5kg } ~}\nBench Press, Dumbbell / 3x10 / progress: dp(2.5kg, 10, 12)\nBent Over Row, Barbell / 3x8, 1x8+ / progress: custom() {~ if (completedReps[4] >= 12) { weights += 5kg } else if (completedReps[4] > 8) { weights += 2.5kg } else if (completedReps[4] < 8) { weights -= 2.5kg } ~}\nd1: Lateral Raise / 4x15 / progress: dp(1.25kg, 15, 20)","id":"uczgcbqe"},{"name":"Day 2","exerciseText":"// Piernas (Enfoque Cuádriceps) y Abdomen\nSquat / 3x8, 1x8+ / progress: custom() {~ if (completedReps[4] >= 12) { weights += 5kg } else if (completedReps[4] > 8) { weights += 2.5kg } else if (completedReps[4] < 8) { weights -= 2.5kg } ~}\nBulgarian Split Squat / 3x10 / progress: dp(2.5kg, 10, 12)\n// El RDL tiene base de 10 reps\nRomanian Deadlift / 3x10, 1x10+ / progress: custom() {~ if (completedReps[4] >= 14) { weights += 5kg } else if (completedReps[4] > 10) { weights += 2.5kg } else if (completedReps[4] < 10) { weights -= 2.5kg } ~}\nStanding Calf Raise, Dumbbell / 4x15 / progress: dp(2.5kg, 15, 20)\nCrunch / 3x15 / progress: dp(2.5kg, 15, 20)","id":"ocfuqgrf"},{"name":"Day 3","exerciseText":"// Empuje (Enfoque Hombros y Tríceps)\nOverhead Press / 3x8, 1x8+ / progress: custom() {~ if (completedReps[4] >= 12) { weights += 5kg } else if (completedReps[4] > 8) { weights += 2.5kg } else if (completedReps[4] < 8) { weights -= 2.5kg } ~}\nIncline Bench Press, Dumbbell / 3x10 / progress: dp(2.5kg, 10, 12)\nd3: Lateral Raise / 4x12 / progress: dp(1.25kg, 12, 15)\nd3: Skullcrusher / 3x10 / progress: dp(1.25kg, 10, 12)\n// Aquí son 3 series en total, por eso evaluamos completedReps[3]\nBench Press Close Grip, Barbell / 2x8, 1x8+ / progress: custom() {~ if (completedReps[3] >= 12) { weights += 5kg } else if (completedReps[3] > 8) { weights += 2.5kg } else if (completedReps[3] < 8) { weights -= 2.5kg } ~}","id":"prbjerdh"},{"name":"Day 4","exerciseText":"// Tirón (Enfoque Densidad de Espalda y Bíceps)\nBent Over One Arm Row, Dumbbell / 3x8, 1x8+ / progress: custom() {~ if (completedReps[4] >= 12) { weights += 5kg } else if (completedReps[4] > 8) { weights += 2.5kg } else if (completedReps[4] < 8) { weights -= 2.5kg } ~}\nd4: Pull Up / 3x8 / progress: dp(2.5kg, 8, 15)\nd4: Reverse Fly, Dumbbell / 4x15 / progress: dp(1.25kg, 15, 20)\nBicep Curl, EZ Bar / 3x10 / progress: dp(1.25kg, 10, 12)\nHammer Curl / 3x12 / progress: dp(1.25kg, 12, 15)","id":"byxqchst"},{"name":"Day 5","exerciseText":"// El Día \"Hollywood\" (Brazos, Hombros y Abdomen - Todo Progresión Doble)\nBicep Curl, Dumbbell / 3x12 / superset: A / progress: dp(1.25kg, 12, 15)\nd5: Skullcrusher / 3x12 / superset: A / progress: dp(1.25kg, 12, 15)\nd5: Lateral Raise / 4x15 / superset: B / progress: dp(1.25kg, 15, 20)\nd5: Reverse Fly, Dumbbell / 4x15 / superset: B / progress: dp(1.25kg, 15, 20)\nShrug / 4x12 / progress: dp(2.5kg, 12, 15)\nHanging Leg Raise / 3x10 / progress: dp(1.25kg, 10, 15)\nPlank / 3x1","id":"hbjaczko"}],"id":"mjmycefq"}]}},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":150,"reminder":900},"units":"kg"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}
