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: 131
Strength Sets: 97, 74%
Hypertrophy Sets: 34, 26%
Upper Sets: 56 (39s , 17h ) , 5d
Lower Sets: 41 (33s , 8h ) , 4d
Core Sets: 16 (12s , 4h ) , 4d
Push Sets: 30 (20s , 10h ) , 4d
Pull Sets: 25 (15s , 10h ) , 3d
Legs Sets: 29 (21s , 8h ) , 3d
Shoulders: 35↓ (23s , 12h ) , 4d
Triceps: 13↓ (8s , 5h ) , 4d
Back: 30↓ (21s , 10h ) , 6d
Abs: 12 (8s , 4h ) , 3d
Glutes: 23↓ (20s , 3h ) , 4d
Hamstrings: 23↓ (17s , 6h ) , 4d
Quadriceps: 25↓ (19s , 6h ) , 4d
Chest: 24↓ (15s , 9h ) , 3d
Biceps: 11 (6s , 5h ) , 3d
Calves: 14↓ (9s , 5h ) , 3d
Forearms: 13↓ (9s , 4h ) , 4d
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warmup: none / progress: lp(5lb, 3, 0, 10lb, 2, 0)\na1 / used: none / 3x8 / 20s / warmup: none / progress: lp(5lb, 3, 0, 10lb, 2, 0)\na2 / used: none / 3x8 / 90s / warmup: none / progress: lp(5lb, 3, 0, 10lb, 2, 0)\na2_1 / used: none / 2x8 / 90s / warmup: none / progress: lp(5lb, 3, 0, 10lb, 2, 0)\nf1 / used: none / 2x12 / 20s / warmup: none / progress: lp(5lb, 3, 0, 10lb, 2, 0)\nf2 / used: none / 2x12 / 90s / warmup: none / progress: lp(5lb, 3, 0, 10lb, 2, 0)\ncarA / used: none / 2x1 40s|90s / warmup: none\ncarB / used: none / 2x1 30s|20s / warmup: none\nisoOv / used: none / 3x1 30s|90s / warmup: none\nisoMed / used: none / 3x1 30s|90s / warmup: none\nisoAcc / used: none / 3x1 25s|90s / warmup: none\nmob / used: none / 1x1 90s|0s / warmup: none\n\n// **PREP — ~4 min.** Each countdown is a work window, not a strict hold — the drills are rep-based, so keep moving.\n// 90/90 hip switch Video:[How to Do](https://youtube.com/shorts/PpVXSmuckkg?si=ACkK4mgYZM3pelwg)\n// Ankle rock to wall Video:[How to Do](https://youtube.com/shorts/OmJ6vNfZwYQ?si=P2pKBP7zzoY6USkj)\n// Adductor rock-back Video:[How to Do](https://youtube.com/shorts/nxuwq178gLA?si=pLQVirnXT7U4dHUD)\n// Glute bridge (2s hold) Video:[How to Do](https://youtube.com/shorts/R6n608M3czU?si=PdVwfkzqnugsbVAV)\n// Dead bug Video:[How to Do](https://youtube.com/shorts/fzVzaIWOZUQ?si=d6qnTHn5qNU5DpMi)\nprep: Mobility Prep[1,1-12] / ...mob / 1x1 90s|0s, 4x1 40s|0s / 0lb\n\n// **POWER — 3 max-intent reps.** Stop the set the moment distance drops. Never chase fatigue here.\n// *Swap:* Box Jump · Kettlebell Swing · Jump Squat · Trap Bar Jump (~25% BW)\nBroad Jump[2,1-12] / ...pw / 0lb\n\n// **T1 — Trap Bar Deadlift.** One handle height, stay there. Full reset each rep.\n// *Swap:* Deadlift · Deficit Deadlift, Trap Bar · Sumo Deadlift · Romanian Deadlift\nTrap Bar Deadlift[3,1-12] / ...t1L / 220lb / progress: lp(10lb, 3, 1, 20lb, 2, 0)\n\n// Dumbbells at your sides. Torso ~15° forward, front shin vertical, back foot on a low bench.\n// *Swap:* Walking Lunge, Dumbbell · Landmine Reverse Lunge · Step up · Split Squat\nBulgarian Split Squat[4,1-12] / ...sl / 25lb / superset: A / progress: lp(5lb, 3, 1, 10lb, 2, 0)\n\n// Knee-flexion hamstring — the piece hinges never cover. Lower over 3-4s.\n// *Swap:* Lying Cable Hamstring Curl · Nordic Curl · Landmine Single-Leg RDL\nBand Assisted Nordic Curl[5,1-12] / ...a2_1 / 0lb / superset: A / progress: lp(5lb, 3, 1, 10lb, 2, 0)\n\n// 2s pause in the bottom stretch, no bouncing. The landmine arc shortens the top of the rep, so earn the bottom.\n// *Swap:* Standing Calf Raise · Seated Calf Raise · Standing Calf Raise, Bodyweight (single leg)\nLandmine Calf Raise[6,1-12] / ...f1 / 75lb / superset: B / progress: lp(5lb, 3, 1, 10lb, 2, 0)\n\n// Trap bar, heavy, 40s per trip. Ribs down, no lean, keep breathing.\n// *Swap:* Suitcase Carry · front-rack carry · overhead carry\nFarmer's Carry, Weighted[7,1-12] / ...carA / 100lb / superset: B\n\n// Anti-rotation. Exhale at full lockout, hips square.\n// *Swap:* Tall Kneeling Landmine Oblique Twist · Pallof Press · Side Plank\nLandmine Pallof Press[8,1-12] / ...f2 / 25lb / progress: lp(5lb, 3, 0, 10lb, 2, 1)\n\n// **COOLDOWN — ~2 min.** Ease off between sides, breathe into the stretch.\n// Couch stretch (left) Video:[How to Do](https://youtube.com/shorts/B3rOeBLqlF4?si=ameoNdx0wPPWkFW4)\n// Couch stretch (right) Video:[How to Do](https://youtube.com/shorts/B3rOeBLqlF4?si=ameoNdx0wPPWkFW4)\n// 90/90 hold (left) Video:[How to Do](https://youtube.com/shorts/FM7-7-a0FLg?si=cpqKjto1SqrsGyN-)\n// 90/90 hold (right) Video:[How to Do](https://youtube.com/shorts/FM7-7-a0FLg?si=cpqKjto1SqrsGyN-)\ncool: Mobility Prep[9,1-12] / ...mob / 2x1 45s|0s, 2x1 30s|0s / 0lb"},{"name":"Monday — Upper A","exerciseText":"// **PREP — ~4 min.** Work windows, not strict holds — keep moving through each drill.\n// Band pull-apart Video:[How to Do](https://youtube.com/shorts/SuvO4TBwSu4?si=cWgklkhrvqqcPVb4)\n// Shoulder CARs Video:[How to Do](https://youtube.com/shorts/QRmjqjGlIGI?si=Sa_1QbAXlDhul16z)\n// Thoracic extension over bench Video:[How to Do](https://youtube.com/shorts/xE5ZaEKAx1g?si=eAEmgZVMvSfISbFE)\n// Scapular push-up Video:[How to Do](https://youtube.com/shorts/SBPRhZI2RkI?si=_r-Yrru5EEfruZvh)\n// Banded Wall slide w/ lift-off Video:[How to Do](https://youtube.com/shorts/1Nltd3EY3Wc?si=tc3lYxGkWxqd-bnG)\nprep: Mobility Prep[1,1-12] / ...mob / 5x1 / 0lb 40s|0s\n\n// **POWER — explosive, hands leave the floor.** Speed is the only metric.\n// *Swap:* med ball chest pass · plyo push-up · speed bench at 50%\nPush Up, Band[2,1-12] / ...pw / 0lb\n\n// **T1 — Bench Press.** Swiss bar if the shoulders are cranky — rotate it in for a month at a time.\n// *Swap:* Bench Press, Swiss Cambered Barbell · Bench Press, Dumbbell · Incline Bench Press · Ring Push Up\nBench Press[3,1-12] / ...t1U / 140lb\n\n// Pull to the lower ribs, 1s pause, chest stays down.\n// *Swap:* Wide-Grip Landmine T-Bar Row · Landmine Meadows Row · Seated Row · Bent Over Row\nClose-Grip Landmine T-Bar Row[4,1-12] / ...t2U / 75lb\n\n// Add load once you clear 10 clean reps. Rings turned out at lockout.\n// *Swap:* Chest Dip · Incline Bench Press, Dumbbell · Banded Push Up\nRing Dip[5,1-12] / ...a1 / 0lb / superset: A\n\n// Feet elevated, body rigid, chest to the rings.\n// *Swap:* Inverted Row · Seated Row · Bent Over Row, Dumbbell\nRing Row[6,1-12] / ...a2 / 0lb / superset: A\n\n// Slow eccentric, no shrug, no swing.\n// *Swap:* Lateral Raise · Lateral Raise, Band · Upright Row, Cable\nLateral Raise, Cable[7,1-12] / ...f1 / 15lb / superset: B\n\n// Finish every rep with external rotation — thumbs back.\n// *Swap:* Face Pull · Reverse Fly · band pull-apart\nRing Face Pull[8,1-12] / ...f2 / 0lb / superset: B\n\n// **COOLDOWN — ~2 min.** Ease off between sides, breathe into the stretch.\n// Doorway pec stretch (left) Video:[How to Do](https://youtube.com/shorts/NqHAO6izwW0?si=MiF_aH9DO0KLpbcX)\n// Doorway pec stretch (right) Video:[How to Do](https://youtube.com/shorts/NqHAO6izwW0?si=MiF_aH9DO0KLpbcX)\n// Ring Passive hang Video:[How to Do](https://youtube.com/shorts/ksMXazHM5ew?si=IQd_Lp8gv3UFISrm)\ncool: Mobility Prep[9,1-12] / ...mob / 2x1 45s|0s, 1x1 30s|0s / 0lb"},{"name":"Wednesday — Tendon Upper (Baar Protocol)","exerciseText":"// Bar at forehead height in the rack, press up into fixed pins @ ~80% effort. Not a max-effort push — steady, hard, controlled.\nIso Overcoming Press[1,1-12] / ...isoOv / 0lb\n\n// Elbow at your side, band or cable held at end-range external rotation.\nBanded External Rotation Hold[2,1-12] / ...isoAcc / 30lb\n\n// Elbow at your side, band or cable held at end-range internal rotation.\nBanded Internal Rotation Hold[3,1-12] / ...isoAcc / 30lb\n\n// Bar at full elbow extension, curl up into fixed pins @ ~80% effort.\nIso Overcoming Curl[4,1-12] / ...isoMed / 0lb\n\n// Dumbbell, wrist bent down at end-range, hold against gravity.\nWrist Extension Hold[5,1-12] / ...isoAcc / 5lb"},{"name":"Thursday — Lower B","exerciseText":"// **PREP — ~5 min.** Work windows, not strict holds — except the deep squat pry, a real 90s hold.\n// Cossack squat Video:[How to Do](https://youtube.com/shorts/mirT7iAjW8o?si=RyOxptbVCpEUMV2L)\n// 90/90 hip switch Video:[How to Do](https://youtube.com/shorts/PpVXSmuckkg?si=ACkK4mgYZM3pelwg)\n// Deep squat pry hold (90s) Video:[How to Do](https://www.youtube.com/shorts/Rw0ZpHx50D8)\n// Ankle rock Video:[How to Do](https://youtube.com/shorts/7jOwuwNk8OM?si=50NFLmZ4eIRfXT7d)\n// Bird dog Video:[How to Do](https://youtube.com/shorts/_1j_HWknGLg?si=Z19ra_SXKJsWUJSI)\nprep: Mobility Prep[1,1-12] / ...mob / 3x1 90s|0s, 2x1 40s|0s / 0lb\n\n// **POWER — 5 reps per side.** Drive from the hip, not the arm.\n// *Swap:* Landmine Push Press · lateral bound · Kettlebell Swing · Ball Slams\nLandmine Rotational Clean And Press[2,1-12] / 2x5 / 25lb\n\n// **T1 — Zercher Squat.** Open trap bar in the crooks of the elbows. Chest tall, elbows inside the knees.\n// *Swap:* Front Squat · Landmine Front Squat · Safety Squat Bar Squat · Goblet Squat\nZercher Squat[3,1-12] / ...t1L / 110lb\n\n// Hips back, shins vertical, stay close to the pivot so the bar tracks its arc. Stop where hamstring tension stops — not at the floor.\n// *Swap:* Romanian Deadlift · Landmine Single-Leg RDL · Good Morning · Cable Pull Through\nLandmine Romanian Deadlift[4,1-12] / ...t2L / 80lb\n\n// Dumbbells at your sides — keeps the landmine free between sets. Step back, knee tracks over the mid-foot, torso tall.\n// *Swap:* Landmine Reverse Lunge · Walking Lunge, Dumbbell · Step up · Lunge, Dumbbell\nReverse Lunge[5,1-12] / ...sl / 25lb / superset: A\n\n// Adductors — the most-skipped longevity muscle in a garage gym. Slow return, no swinging the leg back.\n// *Swap:* Copenhagen Plank · Side Lying Clam · wide-stance Goblet Squat\nHip Adductor[6,1-12] / ...a2_1 / 40lb / superset: A\n\n// Single dumbbell, right hand. Anti-lateral-flexion — do not let the ribs shift or the shoulder hike. 30s per trip.\n// *Swap:* Farmer's Carry, Weighted · Side Plank · Side Bend, Cable\nright: Suitcase Carry[7,1-12] / 1x1 30s|20s / 40lb / warmup: none / superset: B\n\n// Single dumbbell, left hand. Same cues as the right side.\nleft: Suitcase Carry[8,1-12] / 1x1 30s|20s / 40lb / warmup: none / superset: B\n\n// Rotate from the mid-back, hips square, control the return.\n// *Swap:* Tall Kneeling Landmine Oblique Twist · Landmine Pallof Press · Cable Twist · Russian Twist\nLandmine Oblique Twist[9,1-12] / ...f2 / 15lb / superset: B\n\n// **COOLDOWN — ~2 min.** Ease off between sides, breathe into the stretch.\n// Couch stretch (left) Video:[How to Do](https://youtube.com/shorts/B3rOeBLqlF4?si=ameoNdx0wPPWkFW4)\n// Couch stretch (right) Video:[How to Do](https://youtube.com/shorts/B3rOeBLqlF4?si=ameoNdx0wPPWkFW4)\n// Seated straddle Video:[How to Do](https://youtube.com/shorts/BRTWEvuW8e4?si=V1NAQSurc-Wcfs70)\ncool: Mobility Prep[10,1-12] / ...mob / 2x1 45s|0s, 1x1 60s|0s / 0lb"},{"name":"Friday — Upper B","exerciseText":"// **PREP — ~4 min.** Work windows, not strict holds — keep moving through each drill.\n// Band dislocates Video:[How to Do](https://www.youtube.com/shorts/eT_s4yHVq_s)\n// Ring scap pull Video:[How to Do](https://youtube.com/shorts/jvIO5Icm_UA?si=iFgTdWh96WOPze_K)\n// Quadruped thoracic rotation Video:[How to Do](https://www.youtube.com/shorts/IJhZNTsLf-A)\n// Banded Wall slide Video:[How to Do](https://youtube.com/shorts/1Nltd3EY3Wc?si=tc3lYxGkWxqd-bnG)\n// Half-kneeling overhead reach (Left) Video:[How to Do](https://youtube.com/shorts/8XXNLutLqcc?si=S0cTfoALSdkfczO2)\n// Half-kneeling overhead reach (Right) Video:[How to Do](https://youtube.com/shorts/8XXNLutLqcc?si=S0cTfoALSdkfczO2)\nprep: Mobility Prep[1,1-12] / ...mob / 6x1 / 0lb 40s|0s\n\n// **POWER — light and fast.** Bar speed is the metric, not load.\n// *Swap:* Push Press · Ball Slams · med ball overhead slam\nLandmine Push Press[2,1-12] / ...pw / 40lb\n\n// **T1 — Dumbbell Shoulder Press.** Weight shown is **per hand**. Ribs down, glutes tight, press slightly back so the bells finish over your ears.\n// *Swap:* Overhead Press · Seated Shoulder Press, Dumbbell · Arnold Press · Push Press\nShoulder Press[3,1-12] / ...t1U / 30lb\n\n// Weight shown = **added** load. Start at 0 and add once you clear 8 clean bodyweight reps.\n// *Swap:* Chin Up · Ring Pull Up · Wide Pull Up · Lat Pulldown, Wide Grip\nPull Up[4,1-12] / ...t2V / 0lb\n\n// Half-kneeling. Ribs down — no lumbar extension to finish the rep.\n// *Swap:* Overhead Press, Dumbbell · Arnold Press · Landmine Push Press\nKneeling Landmine Single-Arm Press[5,1-12] / ...a1 / 25lb / superset: A\n\n// Drive the elbows down to the back pockets, chest up.\n// *Swap:* Lat Pulldown, Close Grip · Lat Pulldown, Wide Grip · Ring Pull Up · Kneeling Pulldown\nLat Pulldown, Neutral Grip[6,1-12] / ...a2 / 100lb / superset: A\n\n// Lean back, elbows fixed, control the descent.\n// *Swap:* Bayesian Curl · Bicep Curl, Cable · Hammer Curl · Incline Curl\nRing Biceps Curl[7,1-12] / ...f1 / 0lb / superset: B\n\n// Overhead, elbows pinned beside the ears. Let the long head stretch at the bottom — that stretch is why this beats a pushdown.\n// *Swap:* Triceps Pushdown · Katana Extension · Skullcrusher, Cable · Bench Dip\nTriceps Extension, Cable[8,1-12] / ...f2 / 50lb / superset: B\n\n// **COOLDOWN — ~2 min.** Ease off between sides, breathe into the stretch.\n// Lat stretch on the rack (left) Video:[How to Do](https://youtube.com/shorts/XABX2ty_3nY?si=Bo-QssrvgJdC-b8G)\n// Lat stretch on the rack (right) Video:[How to Do](https://youtube.com/shorts/XABX2ty_3nY?si=Bo-QssrvgJdC-b8G)\n// Ring Passive hang Video:[How to Do](https://youtube.com/shorts/ksMXazHM5ew?si=IQd_Lp8gv3UFISrm)\ncool: Mobility Prep[9,1-12] / ...mob / 2x1 45s|0s, 1x1 30s|0s / 0lb"},{"name":"Saturday — Tendon Lower (Baar Protocol)","exerciseText":"// Pins at ~90-100° knee flexion, push up into fixed pins @ ~80% effort. Steady and hard for the full 30s, not a jerk into the pins.\nIso Overcoming Squat[1,1-12] / ...isoOv / 0lb\n\n// Bridge at mid-range hip extension, drive through the heels @ ~80% effort.\nIso Hamstring Bridge Hold[2,1-12] / ...isoMed / 0lb\n\n// Heels hanging off a plate, hold at the BOTTOM stretch under load — not the top.\nIso Calf Raise Hold[3,1-12] / ...isoMed / 45lb\n\n// Top leg on a bench, bottom leg suspended, hold mid-range.\nCopenhagen Plank Hold[4,1-12] / ...isoAcc / 0lb"}]},{"name":"Week 2 - Accumulation","days":[{"name":"Sunday — Lower A","exerciseText":"pw / used: none / 3x3 / 90s\nt1L / used: none / 3x5 / 120s\nt1U / used: none / 3x5 / 120s\nt2L / used: none / 3x6 / 90s\nt2U / used: none / 3x6 / 90s\nt2V / used: none / 3x6 / 90s\nsl / used: none / 2x8 / 20s\na1 / used: none / 3x8 / 20s\na2 / used: none / 3x8 / 90s\na2_1 / used: none / 2x8 / 90s\nf1 / used: none / 2x12 / 20s\nf2 / used: none / 2x12 / 90s\ncarA / used: none / 2x1 40s|90s\ncarB / used: none / 2x1 30s|20s\nisoOv / used: none / 3x1 30s|150s\nisoMed / used: none / 3x1 30s|120s\nisoAcc / used: none / 3x1 25s|90s\nmob / used: none / 1x1 90s|0s"},{"name":"Monday — Upper A","exerciseText":""},{"name":"Wednesday — Tendon Upper (Baar Protocol)","exerciseText":""},{"name":"Thursday — Lower B","exerciseText":""},{"name":"Friday — Upper B","exerciseText":""},{"name":"Saturday — Tendon Lower (Baar Protocol)","exerciseText":""}]},{"name":"Week 3 - Accumulation","days":[{"name":"Sunday — Lower A","exerciseText":"pw / used: none / 3x3 / 90s\nt1L / used: none / 3x5 / 120s\nt1U / used: none / 3x5 / 120s\nt2L / used: none / 3x6 / 90s\nt2U / used: none / 3x6 / 90s\nt2V / used: none / 3x6 / 90s\nsl / used: none / 2x8 / 20s\na1 / used: none / 3x8 / 20s\na2 / used: none / 3x8 / 90s\na2_1 / used: none / 2x8 / 90s\nf1 / used: none / 2x12 / 20s\nf2 / used: none / 2x12 / 90s\ncarA / used: none / 2x1 40s|90s\ncarB / used: none / 2x1 30s|20s\nisoOv / used: none / 3x1 30s|150s\nisoMed / used: none / 3x1 30s|120s\nisoAcc / used: none / 3x1 25s|90s\nmob / used: none / 1x1 90s|0s"},{"name":"Monday — Upper A","exerciseText":""},{"name":"Wednesday — Tendon Upper (Baar Protocol)","exerciseText":""},{"name":"Thursday — Lower B","exerciseText":""},{"name":"Friday — Upper B","exerciseText":""},{"name":"Saturday — Tendon Lower (Baar Protocol)","exerciseText":""}]},{"name":"Week 4 - Accumulation","days":[{"name":"Sunday — Lower A","exerciseText":"pw / used: none / 3x3 / 90s\nt1L / used: none / 3x5 / 120s\nt1U / used: none / 3x5 / 120s\nt2L / used: none / 3x6 / 90s\nt2U / used: none / 3x6 / 90s\nt2V / used: none / 3x6 / 90s\nsl / used: none / 2x8 / 20s\na1 / used: none / 3x8 / 20s\na2 / used: none / 3x8 / 90s\na2_1 / used: none / 2x8 / 90s\nf1 / used: none / 2x12 / 20s\nf2 / used: none / 2x12 / 90s\ncarA / used: none / 2x1 40s|90s\ncarB / used: none / 2x1 30s|20s\nisoOv / used: none / 3x1 30s|150s\nisoMed / used: none / 3x1 30s|120s\nisoAcc / used: none / 3x1 25s|90s\nmob / used: none / 1x1 90s|0s"},{"name":"Monday — Upper A","exerciseText":""},{"name":"Wednesday — Tendon Upper (Baar Protocol)","exerciseText":""},{"name":"Thursday — Lower B","exerciseText":""},{"name":"Friday — Upper B","exerciseText":""},{"name":"Saturday — Tendon Lower (Baar Protocol)","exerciseText":""}]},{"name":"Week 5 - Intensification","days":[{"name":"Sunday — Lower A","exerciseText":"pw / used: none / 3x3 / 90s\nt1L / used: none / 3x4 / 120s\nt1U / used: none / 3x4 / 120s\nt2L / used: none / 3x5 / 90s\nt2U / used: none / 3x5 / 90s\nt2V / used: none / 3x5 / 90s\nsl / used: none / 2x8 / 20s\na1 / used: none / 3x8 / 20s\na2 / used: none / 3x8 / 90s\na2_1 / used: none / 2x8 / 90s\nf1 / used: none / 2x12 / 20s\nf2 / used: none / 2x12 / 90s\ncarA / used: none / 2x1 40s|90s\ncarB / used: none / 2x1 30s|20s\nisoOv / used: none / 3x1 30s|150s\nisoMed / used: none / 3x1 30s|120s\nisoAcc / used: none / 3x1 25s|90s\nmob / used: none / 1x1 90s|0s"},{"name":"Monday — Upper A","exerciseText":""},{"name":"Wednesday — Tendon Upper (Baar Protocol)","exerciseText":""},{"name":"Thursday — Lower B","exerciseText":""},{"name":"Friday — Upper B","exerciseText":""},{"name":"Saturday — Tendon Lower (Baar Protocol)","exerciseText":""}]},{"name":"Week 6 - Intensification","days":[{"name":"Sunday — Lower A","exerciseText":"pw / used: none / 3x3 / 90s\nt1L / used: none / 3x4 / 120s\nt1U / used: none / 3x4 / 120s\nt2L / used: none / 3x5 / 90s\nt2U / used: none / 3x5 / 90s\nt2V / used: none / 3x5 / 90s\nsl / used: none / 2x8 / 20s\na1 / used: none / 3x8 / 20s\na2 / used: none / 3x8 / 90s\na2_1 / used: none / 2x8 / 90s\nf1 / used: none / 2x12 / 20s\nf2 / used: none / 2x12 / 90s\ncarA / used: none / 2x1 40s|90s\ncarB / used: none / 2x1 30s|20s\nisoOv / used: none / 3x1 30s|150s\nisoMed / used: none / 3x1 30s|120s\nisoAcc / used: none / 3x1 25s|90s\nmob / used: none / 1x1 90s|0s"},{"name":"Monday — Upper A","exerciseText":""},{"name":"Wednesday — Tendon Upper (Baar Protocol)","exerciseText":""},{"name":"Thursday — Lower B","exerciseText":""},{"name":"Friday — Upper B","exerciseText":""},{"name":"Saturday — Tendon Lower (Baar Protocol)","exerciseText":""}]},{"name":"Week 7 - Intensification","days":[{"name":"Sunday — Lower A","exerciseText":"pw / used: none / 3x3 / 90s\nt1L / used: none / 3x4 / 120s\nt1U / used: none / 3x4 / 120s\nt2L / used: none / 3x5 / 90s\nt2U / used: none / 3x5 / 90s\nt2V / used: none / 3x5 / 90s\nsl / used: none / 2x8 / 20s\na1 / used: none / 3x8 / 20s\na2 / used: none / 3x8 / 90s\na2_1 / used: none / 2x8 / 90s\nf1 / used: none / 2x12 / 20s\nf2 / used: none / 2x12 / 90s\ncarA / used: none / 2x1 40s|90s\ncarB / used: none / 2x1 30s|20s\nisoOv / used: none / 3x1 30s|150s\nisoMed / used: none / 3x1 30s|120s\nisoAcc / used: none / 3x1 25s|90s\nmob / used: none / 1x1 90s|0s"},{"name":"Monday — Upper A","exerciseText":""},{"name":"Wednesday — Tendon Upper (Baar Protocol)","exerciseText":""},{"name":"Thursday — Lower B","exerciseText":""},{"name":"Friday — Upper B","exerciseText":""},{"name":"Saturday — Tendon Lower (Baar Protocol)","exerciseText":""}]},{"name":"Week 8 - Intensification","days":[{"name":"Sunday — Lower A","exerciseText":"pw / used: none / 3x3 / 90s\nt1L / used: none / 3x4 / 120s\nt1U / used: none / 3x4 / 120s\nt2L / used: none / 3x5 / 90s\nt2U / used: none / 3x5 / 90s\nt2V / used: none / 3x5 / 90s\nsl / used: none / 2x8 / 20s\na1 / used: none / 3x8 / 20s\na2 / used: none / 3x8 / 90s\na2_1 / used: none / 2x8 / 90s\nf1 / used: none / 2x12 / 20s\nf2 / used: none / 2x12 / 90s\ncarA / used: none / 2x1 40s|90s\ncarB / used: none / 2x1 30s|20s\nisoOv / used: none / 3x1 30s|150s\nisoMed / used: none / 3x1 30s|120s\nisoAcc / used: none / 3x1 25s|90s\nmob / used: none / 1x1 90s|0s"},{"name":"Monday — Upper A","exerciseText":""},{"name":"Wednesday — Tendon Upper (Baar Protocol)","exerciseText":""},{"name":"Thursday — Lower B","exerciseText":""},{"name":"Friday — Upper B","exerciseText":""},{"name":"Saturday — Tendon Lower (Baar Protocol)","exerciseText":""}]},{"name":"Week 9 - Peak","days":[{"name":"Sunday — Lower A","exerciseText":"pw / used: none / 3x3 / 90s\nt1L / used: none / 3x3 / 120s\nt1U / used: none / 3x3 / 120s\nt2L / used: none / 3x5 / 90s\nt2U / used: none / 3x5 / 90s\nt2V / used: none / 3x5 / 90s\nsl / used: none / 2x8 / 20s\na1 / used: none / 2x8 / 20s\na2 / used: none / 2x8 / 90s\na2_1 / used: none / 2x8 / 90s\nf1 / used: none / 2x12 / 20s\nf2 / used: none / 2x12 / 90s\ncarA / used: none / 2x1 40s|90s\ncarB / used: none / 2x1 30s|20s\nisoOv / used: none / 3x1 30s|150s\nisoMed / used: none / 3x1 30s|120s\nisoAcc / used: none / 3x1 25s|90s\nmob / used: none / 1x1 90s|0s"},{"name":"Monday — Upper A","exerciseText":""},{"name":"Wednesday — Tendon Upper (Baar Protocol)","exerciseText":""},{"name":"Thursday — Lower B","exerciseText":""},{"name":"Friday — Upper B","exerciseText":""},{"name":"Saturday — Tendon Lower (Baar Protocol)","exerciseText":""}]},{"name":"Week 10 - Peak","days":[{"name":"Sunday — Lower A","exerciseText":"pw / used: none / 3x3 / 90s\nt1L / used: none / 3x3 / 120s\nt1U / used: none / 3x3 / 120s\nt2L / used: none / 3x5 / 90s\nt2U / used: none / 3x5 / 90s\nt2V / used: none / 3x5 / 90s\nsl / used: none / 2x8 / 20s\na1 / used: none / 2x8 / 20s\na2 / used: none / 2x8 / 90s\na2_1 / used: none / 2x8 / 90s\nf1 / used: none / 2x12 / 20s\nf2 / used: none / 2x12 / 90s\ncarA / used: none / 2x1 40s|90s\ncarB / used: none / 2x1 30s|20s\nisoOv / used: none / 3x1 30s|150s\nisoMed / used: none / 3x1 30s|120s\nisoAcc / used: none / 3x1 25s|90s\nmob / used: none / 1x1 90s|0s"},{"name":"Monday — Upper A","exerciseText":""},{"name":"Wednesday — Tendon Upper (Baar Protocol)","exerciseText":""},{"name":"Thursday — Lower B","exerciseText":""},{"name":"Friday — Upper B","exerciseText":""},{"name":"Saturday — Tendon Lower (Baar Protocol)","exerciseText":""}]},{"name":"Week 11 - Deload","days":[{"name":"Sunday — Lower A","exerciseText":"pw / used: none / 2x3 / 90s\nt1L / used: none / 2x5 / 120s / progress: none\nt1U / used: none / 2x5 / 120s / progress: none\nt2L / used: none / 2x6 / 90s / progress: none\nt2U / used: none / 2x6 / 90s / progress: none\nt2V / used: none / 2x6 / 90s / progress: none\nsl / used: none / 1x8 / 20s / progress: none\na1 / used: none / 2x8 / 20s / progress: none\na2 / used: none / 2x8 / 90s / progress: none\na2_1 / used: none / 2x8 / 90s\nf1 / used: none / 1x12 / 20s / progress: none\nf2 / used: none / 1x12 / 90s / progress: none\ncarA / used: none / 1x1 40s|90s\ncarB / used: none / 1x1 30s|20s\nisoOv / used: none / 2x1 30s|150s\nisoMed / used: none / 2x1 30s|120s\nisoAcc / used: none / 2x1 25s|90s\nmob / used: none / 1x1 90s|0s"},{"name":"Monday — Upper A","exerciseText":""},{"name":"Wednesday — Tendon Upper (Baar Protocol)","exerciseText":""},{"name":"Thursday — Lower B","exerciseText":""},{"name":"Friday — Upper B","exerciseText":""},{"name":"Saturday — Tendon Lower (Baar Protocol)","exerciseText":""}]},{"name":"Week 12 - Deload","days":[{"name":"Sunday — Lower A","exerciseText":"pw / used: none / 2x3 / 90s\nt1L / used: none / 2x5 / 120s / progress: none\nt1U / used: none / 2x5 / 120s / progress: none\nt2L / used: none / 2x6 / 90s / progress: none\nt2U / used: none / 2x6 / 90s / progress: none\nt2V / used: none / 2x6 / 90s / progress: none\nsl / used: none / 1x8 / 20s / progress: none\na1 / used: none / 2x8 / 20s / progress: none\na2 / used: none / 2x8 / 90s / progress: none\na2_1 / used: none / 2x8 / 90s\nf1 / used: none / 1x12 / 20s / progress: none\nf2 / used: none / 1x12 / 90s / progress: none\ncarA / used: none / 2x1 40s|90s\ncarB / used: none / 2x1 30s|20s\nisoOv / used: none / 2x1 30s|150s\nisoMed / used: none / 2x1 30s|120s\nisoAcc / used: none / 2x1 25s|90s\nmob / used: none / 1x1 90s|0s"},{"name":"Monday — Upper A","exerciseText":""},{"name":"Wednesday — Tendon Upper (Baar Protocol)","exerciseText":""},{"name":"Thursday — Lower B","exerciseText":""},{"name":"Friday — Upper B","exerciseText":""},{"name":"Saturday — Tendon Lower (Baar Protocol)","exerciseText":""}]}]},"exercises":[],"vtype":"program","days":[],"deletedDays":[],"url":"","isMultiweek":false,"name":"Karma Faber — Strength · Mobility · Speed Copy","weeks":[],"nextDay":5,"shortDescription":"","clonedAt":1785544102897,"description":"","tags":[],"deletedWeeks":[],"author":"","id":"eldkalmb"},"version":"20260702120000","settings":{"timers":{"warmup":90,"workout":90,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"userAgent":"Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; ClaudeBot/1.0; +claudebot@anthropic.com)","revisions":[]}
