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: 79
Strength Sets: 10, 13%
Hypertrophy Sets: 69, 87%
Upper Sets: 34 (4s , 30h ) , 2d
Lower Sets: 13 (3s , 10h ) , 1d
Core Sets: 14 (14h ) , 3d
Push Sets: 19 (2s , 17h ) , 1d
Pull Sets: 18 (5s , 13h ) , 2d
Legs Sets: 11 (1s , 10h ) , 2d
Shoulders: 21↓ (3s , 18h ) , 4d
Triceps: 11 (2s , 9h ) , 3d
Back: 14↓ (2s , 12h ) , 3d
Abs: 26↓ (1s , 25h ) , 3d
Glutes: 11 (5s , 6h ) , 4d
Hamstrings: 15↓ (4s , 12h ) , 4d
Quadriceps: 16↓ (4s , 13h ) , 4d
Chest: 12 (3s , 9h ) , 3d
Biceps: 11 (1s , 10h ) , 2d
Calves: 10↑ (4s , 6h ) , 3d
Forearms: 4↑ (1s , 3h ) , 1d
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