Web Editor
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 below
- Import the link in the app, on the Choose Program screen.
00:46
t: Lunge[1-8] / used: none / 3x6-8 / 70% / @8+ / 180s / warmup: none / update: custom() {~
if (week != 9) {
if (setIndex > 0) {
//state.failure = 0
for (var.i in completedReps) {
if (var.i <= setIndex && (completedReps[var.i] < minReps || (completedReps[var.i] == minReps && completedRPE[var.i] > RPE))) {
if (state.failure < 3) {
state.failure += 1
}
} else if (var.i <= setIndex && (completedReps[var.i] >= reps && completedRPE[var.i] <= RPE)) {
if (state.failure > 0) {
state.failure -= 1
}
}
}
if (state.failure < 1 && (completedReps[setIndex] >= reps && completedRPE[setIndex] <= RPE)) {
weights = weights[setIndex] + state.increment
} else if (state.failure < 3 && (completedReps[setIndex] < minReps || (completedReps[setIndex] == minReps && completedRPE[setIndex] > RPE))) {
weights = weights[setIndex] - state.increment/2
} else {
weights = weights[setIndex]
}
}
}
~} / progress: custom(failure: 0, increment: 5kg) {~
if (week != 9) {
rm1 = calculate1RM(weights[numberOfSets], completedReps[numberOfSets]) * rpeMultiplier(1, completedRPE[numberOfSets])
if (state.failure < 1 && (completedReps[numberOfSets] >= reps && completedRPE[numberOfSets] <= RPE)) {
weights = weights[numberOfSets] + state.increment
} else if (state.failure < 3 && (completedReps[numberOfSets] < minReps)|| (completedReps[numberOfSets] == minReps && completedRPE[numberOfSets] > RPE)) {
weights = weights[numberOfSets] - state.increment/2
} else {
weights = weights[numberOfSets]
}
}
~}
00:55
// [Barbell Bench Press Video](https://m.youtube.com/watch?v=YLBMLUfBwUo&feature=youtu.be)
Bench Press[1,1-9] / ...primary: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }
// [Incline Barbell Bench Press Video](https://m.youtube.com/watch?v=cPbElRT55C8&feature=youtu.be)
Incline Bench Press[2,1-9] / ...primary: Squat / warmup: none / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }
// [Dumbbell Bench Press Video](https://m.youtube.com/watch?v=F1-6iSktxHc&feature=youtu.be)
Bench Press, Dumbbell[3,1-9] / ...accessory: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 2.5kg) { ...t: Lunge }
// [Triceps Pushdown Video](https://m.youtube.com/watch?v=QlWG2iGsWwA&feature=youtu.be)
Triceps Pushdown, Cable[4,1-9] / ...accessory: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 2.5kg) { ...t: Lunge }
// [*Hanging Leg Raise Video*](https://www.youtube.com/watch?v=hdng3Nm1x_E&t=42)
//
// *Optional Exercise*
//
// *do As Many Reps As Possible (AMRAP)*
Hanging Leg Raise, Bodyweight[5,1-8] / ...core: Squat / progress: custom(start:6, target: 30, weeks:8, increment: 2.5kg) { ...t: Crunch }
00:46
// [Barbell Deadlift Video](https://m.youtube.com/watch?v=oZTO3clUAWU&feature=youtu.be)
Deadlift[1,1-9] / ...primary: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }
// [Seated Cable Row Video](https://m.youtube.com/watch?v=BHT2QCiyo3A&feature=youtu.be)
Seated Row, Cable[2,1-9] / ...primary: Squat / warmup: none / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }
// [Lat Pulldown (Medium Grip) Video](https://m.youtube.com/watch?v=PJXwrqUJG9A&feature=youtu.be)
//
// Medium Grip
mediumgrip: Lat Pulldown[3,1-9] / ...accessory: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }
// [Alternating Dumbbell Curl Video](https://www.youtube.com/watch?v=lxTiu9or6Ow&feature=youtu.be)
//
// Alternating Dumbell Curl
Bicep Curl, Dumbbell[4,1-9] / ...accessory: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 2.5kg) { ...t: Lunge }
00:57
// [Seated Barbell Overhead Press Video](https://m.youtube.com/watch?v=iZ3cVBL_q4o&feature=youtu.be)
Seated Overhead Press, Barbell[1,1-9] / ...primary: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }
// [Close Grip Barbell Bench Press Video](https://m.youtube.com/watch?v=vDZ0QvMw_w0&feature=youtu.be)
Bench Press Close Grip[2,1-9] / ...primary: Squat / warmup: none / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }
// [Dumbbell Side Lateral Raise Video](https://m.youtube.com/watch?v=yUNf3UGc2fQ&feature=youtu.be)
Lateral Raise[3,1-9] / ...accessory: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 2.5kg) { ...t: Lunge }
// [Barbell Rear Delt Row Video](https://www.youtube.com/watch?v=NUi2qOi1z7g)
Rear Delt Row, Barbell[4,1-9] / ...accessory: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 2.5kg) { ...t: Lunge }
// [*Weighted Sit-Up Video*](https://www.youtube.com/watch?v=kZvSaq192cg&t=33)
//
// *Optional Exercise*
Sit Up, Kettlebell[5,1-8] / ...accessory: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 2.5kg) { ...t: Lunge }
00:44
// [Barbell Squat Video](https://www.youtube.com/watch?v=KJ_tmkdWmE0&feature=youtu.be)
last: Squat[1,1-9] / ...primary: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }
// [Leg Curl Video](https://m.youtube.com/watch?v=1N9BEWbf0E4&feature=youtu.be)
Lying Leg Curl[2,1-9] / ...accessory: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }
// [Dumbbell Lunge, In-Place Video](https://m.youtube.com/watch?v=1x1sL4GwQoA&feature=youtu.be)
Lunge, Dumbbell[3,1-9] / ...accessory: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }
// [Barbell Hip Thrust Video](https://m.youtube.com/watch?v=MxrBskXjVHU&feature=youtu.be)
Hip Thrust[4,1-9] / ...accessory: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }
Week Stats
Total Sets: 66
Strength Sets: 3, 5%
Hypertrophy Sets: 63, 95%
Upper Sets: 33 (33h), 3d
Lower Sets: 27 (27h), 3d
Core Sets: 6 (3s, 3h), 2d
Push Sets: 21 (21h), 2d
Pull Sets: 15 (15h), 2d
Legs Sets: 24 (24h), 2d
Shoulders: 18↓ (18h), 3d
Triceps: 12 (12h), 2d
Back: 17↓ (17h), 4d
Abs: 14↓ (3s, 11h), 5d
Glutes: 26↓ (2s, 24h), 4d
Hamstrings: 18↓ (18h), 3d
Quadriceps: 20↓ (2s, 18h), 4d
Chest: 17↓ (17h), 3d
Biceps: 6↑ (6h), 1d
Calves: 12 (12h), 3d
Forearms: 6↑ (6h), 1d