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 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
⚠️Week 12
Week Stats Total Sets: 72
Strength Sets: 32, 44%
Hypertrophy Sets: 40, 56%
Upper Sets: 56 (16s , 40h ), 4d Core Sets: 0
Push Sets: 31 (16s , 15h ), 2d Pull Sets: 28 (3s , 25h ), 3d Shoulders: 35↓ (10s , 25h ), 4d Triceps: 18↓ (11s , 8h ), 2d Chest: 22↓ (12s , 10h ), 2d Forearms: 9↑ (2s , 8h ), 2d {"maxWidth":1200,"maxBodyWidth":2400,"url":"/planner"}
{"initialProgram":{"program":{"name":"GZCL: The Rippler","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"Bench Press / 3x5\nIncline Bench Press / 5x6\nBehind The Neck Press / 5x10\nLateral Raise / 5x10"},{"name":"Day 2","exerciseText":"Squat / 3x5\nStiff Leg Deadlift / 5x6\nPull Up / 5x10\nBicep Curl / 5x10"},{"name":"Day 3","exerciseText":"Overhead Press / 3x5\nBench Press Close Grip / 5x6\nIncline Bench Press / 5x10\nPullover / 5x10"},{"name":"Day 4","exerciseText":"Deadlift / 3x5\nFront Squat / 5x6\nBent Over Row / 5x10\nReverse Fly / 5x10"}]},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":"Bench Press / 4x3\nIncline Bench Press / 5x5\nBehind The Neck Press / 5x10\nLateral Raise / 5x10"},{"name":"Day 2","exerciseText":"Squat / 4x3\nStiff Leg Deadlift / 5x5\nPull Up / 5x10\nBicep Curl / 5x10"},{"name":"Day 3","exerciseText":"Overhead Press / 4x3\nBench Press Close Grip / 5x5\nIncline Bench Press / 5x10\nPullover / 5x10"},{"name":"Day 4","exerciseText":"Deadlift / 4x3\nFront Squat / 5x5\nBent Over Row / 5x10\nReverse Fly / 5x10"}]},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"Bench Press / 3x4\nIncline Bench Press / 5x4\nBehind The Neck Press / 5x10\nLateral Raise / 5x10"},{"name":"Day 2","exerciseText":"Squat / 3x4\nStiff Leg Deadlift / 5x4\nPull Up / 5x10\nBicep Curl / 5x10"},{"name":"Day 3","exerciseText":"Overhead Press / 3x4\nBench Press Close Grip / 5x4\nIncline Bench Press / 5x10\nPullover / 5x10"},{"name":"Day 4","exerciseText":"Deadlift / 3x4\nFront Squat / 5x4\nBent Over Row / 5x10\nReverse Fly / 5x10"}]},{"name":"Week 4","days":[{"name":"Day 1","exerciseText":"Bench Press / 5x2\nIncline Bench Press / 4x6\nBehind The Neck Press / 5x10\nLateral Raise / 5x10"},{"name":"Day 2","exerciseText":"Squat / 5x2\nStiff Leg Deadlift / 4x6\nPull Up / 5x10\nBicep Curl / 5x10"},{"name":"Day 3","exerciseText":"Overhead Press / 5x2\nBench Press Close Grip / 4x6\nIncline Bench Press / 5x10\nPullover / 5x10"},{"name":"Day 4","exerciseText":"Deadlift / 5x2\nFront Squat / 4x6\nBent Over Row / 5x10\nReverse Fly / 5x10"}]},{"name":"Week 5","days":[{"name":"Day 1","exerciseText":"Bench Press / 3x4\nIncline Bench Press / 4x5\nBehind The Neck Press / 5x10\nLateral Raise / 5x10"},{"name":"Day 2","exerciseText":"Squat / 3x4\nStiff Leg Deadlift / 4x5\nPull Up / 5x10\nBicep Curl / 5x10"},{"name":"Day 3","exerciseText":"Overhead Press / 3x4\nBench Press Close Grip / 4x5\nIncline Bench Press / 5x10\nPullover / 5x10"},{"name":"Day 4","exerciseText":"Deadlift / 3x4\nFront Squat / 4x5\nBent Over Row / 5x10\nReverse Fly / 5x10"}]},{"name":"Week 6","days":[{"name":"Day 1","exerciseText":"Bench Press / 4x2\nIncline Bench Press / 4x4\nBehind The Neck Press / 5x10\nLateral Raise / 5x10"},{"name":"Day 2","exerciseText":"Squat / 4x2\nStiff Leg Deadlift / 4x4\nPull Up / 5x10\nBicep Curl / 5x10"},{"name":"Day 3","exerciseText":"Overhead Press / 4x2\nBench Press Close Grip / 4x4\nIncline Bench Press / 5x10\nPullover / 5x10"},{"name":"Day 4","exerciseText":"Deadlift / 4x2\nFront Squat / 4x4\nBent Over Row / 5x10\nReverse Fly / 5x10"}]},{"name":"Week 7","days":[{"name":"Day 1","exerciseText":"Bench Press / 3x3\nIncline Bench Press / 3x6\nBehind The Neck Press / 5x10\nLateral Raise / 5x10"},{"name":"Day 2","exerciseText":"Squat / 3x3\nStiff Leg Deadlift / 3x6\nPull Up / 5x10\nBicep Curl / 5x10"},{"name":"Day 3","exerciseText":"Overhead Press / 3x3\nBench Press Close Grip / 3x6\nIncline Bench Press / 5x10\nPullover / 5x10"},{"name":"Day 4","exerciseText":"Deadlift / 3x3\nFront Squat / 3x6\nBent Over Row / 5x10\nReverse Fly / 5x10"}]},{"name":"Week 8","days":[{"name":"Day 1","exerciseText":"Bench Press / 9x1\nIncline Bench Press / 3x5\nBehind The Neck Press / 5x10\nLateral Raise / 5x10"},{"name":"Day 2","exerciseText":"Squat / 9x1\nStiff Leg Deadlift / 3x5\nPull Up / 5x10\nBicep Curl / 5x10"},{"name":"Day 3","exerciseText":"Overhead Press / 9x1\nBench Press Close Grip / 3x5\nIncline Bench Press / 5x10\nPullover / 5x10"},{"name":"Day 4","exerciseText":"Deadlift / 9x1\nFront Squat / 3x5\nBent Over Row / 5x10\nReverse Fly / 5x10"}]},{"name":"Week 9","days":[{"name":"Day 1","exerciseText":"Bench Press / 3x2\nIncline Bench Press / 3x4\nBehind The Neck Press / 5x10\nLateral Raise / 5x10"},{"name":"Day 2","exerciseText":"Squat / 3x2\nStiff Leg Deadlift / 3x4\nPull Up / 5x10\nBicep Curl / 5x10"},{"name":"Day 3","exerciseText":"Overhead Press / 3x2\nBench Press Close Grip / 3x4\nIncline Bench Press / 5x10\nPullover / 5x10"},{"name":"Day 4","exerciseText":"Deadlift / 3x2\nFront Squat / 3x4\nBent Over Row / 5x10\nReverse Fly / 5x10"}]},{"name":"Week 10","days":[{"name":"Day 1","exerciseText":"Bench Press / 1x1\nIncline Bench Press / 5x3\nBehind The Neck Press / 5x10\nLateral Raise / 5x10"},{"name":"Day 2","exerciseText":"Squat / 1x1\nStiff Leg Deadlift / 5x3\nPull Up / 5x10\nBicep Curl / 5x10"},{"name":"Day 3","exerciseText":"Overhead Press / 1x1\nBench Press Close Grip / 5x3\nIncline Bench Press / 5x10\nPullover / 5x10"},{"name":"Day 4","exerciseText":"Deadlift / 1x1\nFront Squat / 5x3\nBent Over Row / 5x10\nReverse Fly / 5x10"}]},{"name":"Week 11","days":[{"name":"Day 1","exerciseText":"Bench Press / 4x2"},{"name":"Day 2","exerciseText":"Squat / 4x2"},{"name":"Day 3","exerciseText":"Overhead Press / 4x2"},{"name":"Day 4","exerciseText":"Deadlift / 4x2"}]},{"name":"Week 12","days":[{"name":"Day 1","exerciseText":"Bench Press / 1"},{"name":"Day 2","exerciseText":"Squat / 1"},{"name":"Day 3","exerciseText":"Overhead Press / 1"},{"name":"Day 4","exerciseText":"Deadlift / 1"}]}]},"settings":{"strengthSetsPct":30,"hypertrophySetsPct":70,"weeklyRangeSets":{"shoulders":[10,12],"triceps":[10,12],"back":[10,12],"abs":[10,12],"glutes":[10,12],"hamstrings":[10,12],"quadriceps":[10,12],"chest":[10,12],"biceps":[10,12],"calves":[10,12],"forearms":[10,12]},"weeklyFrequency":{"shoulders":2,"triceps":2,"back":2,"abs":2,"glutes":2,"hamstrings":2,"quadriceps":2,"chest":2,"biceps":2,"calves":2,"forearms":2},"synergistMultiplier":0.5,"customExercises":{},"restTimer":180}},"revisions":[],"shouldSync":false}
