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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.
Download on the App Store
Get it on Google Play

03:55
/// This program is based on the RP Hypertrophy program designed by KillerK009
/// All coding and development work is credit to him
/// The exercises presented are based on Jeff Nippard's Hypertrophy PPL program
/// If you like what's here, please support KillerK009 https://ko-fi.com/killerkode
/// And Jeff Nippard https://jeffnippard.com/

/// If you are UNFAMILIAR with Renaissance Periodization style of training,
/// it is important to familiarize yourself with that style before beginning.
/// There are some important elements, such as how to rate difficulty, and WHAT
/// rating difficulty actually does. Beginning this program without an understanding
/// of the RP way of training will result in poor results.

/// Many of the exercises contained within this program have very specific ROM requirements
/// as they are designed to target specific muscles. Purchasing JN's program is the
/// BEST way to ensure you do these exercises correctly. His program materials contain
/// a ton of great information about each exercise, including clear and concise demo
/// videos. As they are unlisted on YouTube, and only for paid supporters, they
/// are not included here. However, there are some cues and tips.

///***Muscle Group IDs***/
/// 01 => Chest
/// 02 => Triceps
/// 03 => Back & Rear Delts
/// 04 => Biceps
/// 05 => Calves
/// 06 => Quads
/// 07 => Hamstrings
/// 08 => Front & Side Delts
/// 09 => Abs
/// 10 => Glutes

/// Full tag is created by combining digits from:
/// Day (1-2 digits) & Muscle Group ID (2-digits) & Index (2 digits, 0-based)
/// to create 5-6 digit long unique tag.
///
/// Ex:

03:55
//Behind the back cross
day2: Lateral Raise, Cable[1, 1-3] / id: tags(20800) / ...tLogic: Squat / warmup: 1x8 65% / 25lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 2.5lb, progressType: 2, targetMinReps: 8, targetMaxReps: 12, startNumSets: 3, type: 1, deloadWeightRatio: 0.6, deloadRepsRatio: 1, deloadSetsRatio: 1, rating+: 0, rateGroup: 808, ratingIndex: 0, numRatingExercises: 1, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

//Low incline
day2: Incline Bench Press, Smith Machine[2, 1-3] / id: tags(20100) / ...tLogic: Squat / 135lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 5lb, progressType: 2, targetMinReps: 6, targetMaxReps: 10, startNumSets: 4, type: 1, deloadWeightRatio: 0.6, deloadRepsRatio: 0.5, deloadSetsRatio: 0.5, rating: 0, rateGroup: 0, ratingIndex: 0, numRatingExercises: 0, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

//Fully bent over
day2: Chest Fly, Cable[3, 1-3] / id: tags(20101) / ...tLogic: Squat / warmup: 1x8 65% / 50lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 2.5lb, progressType: 2, targetMinReps: 10, targetMaxReps: 15, startNumSets: 3, type: 1, deloadWeightRatio: 0.6, deloadRepsRatio: 1, deloadSetsRatio: 1, rating+: 0, rateGroup: 601, ratingIndex: 0, numRatingExercises: 1, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

//Flat bar or rope
day2: Triceps Extension, Cable[4, 1-3] / id: tags(20200) / ...tLogic: Squat / warmup: 1x8 65% / 35lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 2.5lb, progressType: 2, targetMinReps: 6, targetMaxReps: 10, startNumSets: 3, type: 1, deloadWeightRatio: 0.6, deloadRepsRatio: 1, deloadSetsRatio: 1, rating: 0, rateGroup: 0, ratingIndex: 0, numRatingExercises: 0, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

//Go heavy
day2: Triceps Pushdown, Cable[5, 1-3] / id: tags(20201) / ...tLogic: Squat / warmup: none / 60lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 2.5lb, progressType: 2, targetMinReps: 6, targetMaxReps: 10, startNumSets: 2, type: 1, deloadWeightRatio: 0.6, deloadRepsRatio: 1, deloadSetsRatio: 1, rating+: 0, rateGroup: 802, ratingIndex: 0, numRatingExercises: 2, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

//Round back to connect with abs
day2: Crunch, Cable[6, 1-3] / id: tags(20900) / ...tLogic: Squat / warmup: 1x8 65% / 60lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 2.5lb, progressType: 2, targetMinReps: 8, targetMaxReps: 12, startNumSets: 3, type: 1, deloadWeightRatio: 0.6, deloadRepsRatio: 1, deloadSetsRatio: 1, rating+: 0, rateGroup: 809, ratingIndex: 0, numRatingExercises: 1, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

03:15
//Lean forward to get max stretch on hammies
day3: Seated Leg Curl, Leverage Machine[1, 1-3] / id: tags(30700) / ...tLogic: Squat / warmup: 1x8 65% / 70lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 5lb, progressType: 2, targetMinReps: 6, targetMaxReps: 10, startNumSets: 3, type: 1, deloadWeightRatio: 0.6, deloadRepsRatio: 1, deloadSetsRatio: 1, rating+: 0, rateGroup: 707, ratingIndex: 0, numRatingExercises: 2, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

//Connect with the inner thighs, push hard
day3: Hip Adductor, Cable[2, 1-3] / id: tags(31000) / ...tLogic: Squat / warmup: none / 35lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 2.5lb, progressType: 2, targetMinReps: 8, targetMaxReps: 12, startNumSets: 3, type: 1, deloadWeightRatio: 0.6, deloadRepsRatio: 1, deloadSetsRatio: 1, rating+: 0, rateGroup: 110, ratingIndex: 0, numRatingExercises: 1, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

day3: Front Squat, Smith Machine[3, 1-3] / id: tags(30600) / ...tLogic: Squat / warmup: 1x10 50%, 1x5 75% / 95lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 5lb, progressType: 2, targetMinReps: 8, targetMaxReps: 12, startNumSets: 3, type: 1, deloadWeightRatio: 0.6, deloadRepsRatio: 0.5, deloadSetsRatio: 0.5, rating: 0, rateGroup: 0, ratingIndex: 0, numRatingExercises: 0, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

//Lean as far back as possible to stretch rectus-femoris
day3: Leg Extension, Leverage Machine[4, 1-3] / id: tags(30601) / ...tLogic: Squat / warmup: 1x8 65% / 85lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 5lb, progressType: 2, targetMinReps: 8, targetMaxReps: 15, startNumSets: 3, type: 1, deloadWeightRatio: 0.6, deloadRepsRatio: 1, deloadSetsRatio: 1, rating+: 0, rateGroup: 706, ratingIndex: 0, numRatingExercises: 2, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

//1-2s pause at the 'bottom' to stretch the calves nicely
day3: Calf Press on Leg Press, Leverage Machine[5, 1-3] / id: tags(30500) / ...tLogic: Squat / warmup: 1x8 65% / 155lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 5lb, progressType: 2, targetMinReps: 10, targetMaxReps: 15, startNumSets: 3, type: 1, deloadWeightRatio: 0.6, deloadRepsRatio: 1, deloadSetsRatio: 1, rating+: 0, rateGroup: 705, ratingIndex: 0, numRatingExercises: 1, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

04:34
//Hit the gym all chest no legs. Big stretch at the bottom, stay in the bottom 2/3rds ROM.
day4: Chest Fly, Dumbbell[1, 1-3] / id: tags(40100) / ...tLogic: Squat / warmup: 1x8 65% / 30lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 2.5lb, progressType: 2, targetMinReps: 6, targetMaxReps: 12, startNumSets: 3, type: 1, deloadWeightRatio: 0.6, deloadRepsRatio: 1, deloadSetsRatio: 1, rating+: 0, rateGroup: 201, ratingIndex: 0, numRatingExercises: 2, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

//Standing Arnold Press, supinate at bottom, pronate at top.
day4: Shoulder Press, Dumbbell[2, 1-3] / id: tags(40800) / ...tLogic: Squat / warmup: 1x10 50%, 1x5 75% / 45lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 2.5lb, progressType: 2, targetMinReps: 6, targetMaxReps: 12, startNumSets: 2, type: 1, deloadWeightRatio: 0.6, deloadRepsRatio: 0.5, deloadSetsRatio: 0.5, rating+: 0, rateGroup: 208, ratingIndex: 0, numRatingExercises: 1, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

//Bayesian Cable Curl, start with the weaker arm if one is weaker.
day4: Bicep Curl, Cable[3, 1-3] / id: tags(40400) / ...tLogic: Squat / warmup: 1x8 65% / 35lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 2.5lb, progressType: 2, targetMinReps: 8, targetMaxReps: 12, startNumSets: 3, type: 1, deloadWeightRatio: 0.6, deloadRepsRatio: 1, deloadSetsRatio: 1, rating: 0, rateGroup: 0, ratingIndex: 0, numRatingExercises: 0, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

//Seated french press (both hands), pause at the bottom for a deep stretch
day4: Triceps extension, Dumbbell[4, 1-3] / id: tags(40200) / ...tLogic: Squat / warmup: 1x8 65% / 35lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 2.5lb, progressType: 2, targetMinReps: 6, targetMaxReps: 10, startNumSets: 3, type: 2, deloadWeightRatio: 0.6, deloadRepsRatio: 1, deloadSetsRatio: 1, rating: 0, rateGroup: 0, ratingIndex: 0, numRatingExercises: 0, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

//Bottom 2/3rds only, constant tension, don't squeeze up to the top, no pausing.
day4: Preacher Curl, EZ Bar[5, 1-3] / id: tags(40401) / ...tLogic: Squat / warmup: none / 85lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 5lb, progressType: 2, targetMinReps: 10, targetMaxReps: 15, startNumSets: 2, type: 1, deloadWeightRatio: 0.6, deloadRepsRatio: 1, deloadSetsRatio: 1, rating+: 0, rateGroup: 104, ratingIndex: 0, numRatingExercises: 1, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

//One arm at a time, extending *downwards* and back. Elbow crosses body midline for long-head activation.
day4: Triceps Extension, Cable[6, 1-3] / id: tags(40201) / ...tLogic: Squat / warmup: none / 20lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 2.5lb, progressType: 2, targetMinReps: 10, targetMaxReps: 15, startNumSets: 2, type: 2, deloadWeightRatio: 0.6, deloadRepsRatio: 1, deloadSetsRatio: 1, rating+: 0, rateGroup: 202, ratingIndex: 0, numRatingExercises: 2, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

//Allow lower back to round to really hit the abs.
day4: Hanging Leg Raise, Bodyweight[7, 1-3] / id: tags(40900) / ...tLogic: Squat / warmup: none / 0lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 5lb, progressType: 2, targetMinReps: 8, targetMaxReps: 20, startNumSets: 3, type: 1, deloadWeightRatio: 0.6, deloadRepsRatio: 1, deloadSetsRatio: 1, rating+: 0, rateGroup: 209, ratingIndex: 0, numRatingExercises: 1, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

03:55
//Super ROM, lean forward on eccentric and get a big stretch. Wide grip, double-overhand.
day5: Seated Row, Cable[1, 1-3] / id: tags(50300) / ...tLogic: Squat / warmup: 1x10 50%, 1x5 75% / 115lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 5lb, progressType: 2, targetMinReps: 8, targetMaxReps: 12, startNumSets: 3, type: 1, deloadWeightRatio: 0.6, deloadRepsRatio: 0.5, deloadSetsRatio: 0.5, rating: 0, rateGroup: 0, ratingIndex: 0, numRatingExercises: 0, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

//Extend arms out to feel this in your low-back. Add weight as necessary.
day5: Back Extension, Leverage Machine[2, 1-3] / id: tags(51000) / ...tLogic: Squat / warmup: 1x8 65% / 20lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 5lb, progressType: 2, targetMinReps: 8, targetMaxReps: 20, startNumSets: 2, type: 1, deloadWeightRatio: 0.6, deloadRepsRatio: 1, deloadSetsRatio: 1, rating+: 0, rateGroup: 310, ratingIndex: 0, numRatingExercises: 1, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

//Lean back about 15 degrees at the bottom of the rep. Touch bar to chest at every rep, driving elbows down.
day5: Lat Pulldown, Cable[3, 1-3] / id: tags(50301) / ...tLogic: Squat / warmup: 1x10 50%, 1x5 75% / 110lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 5lb, progressType: 2, targetMinReps: 8, targetMaxReps: 12, startNumSets: 3, type: 1, deloadWeightRatio: 0.6, deloadRepsRatio: 1, deloadSetsRatio: 1, rating: 0, rateGroup: 0, ratingIndex: 0, numRatingExercises: 0, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

//Hammer curl up, then suppinate on the way down.
day5: Hammer Curl, Dumbbell[4, 1-3] / id: tags(50400) / ...tLogic: Squat / warmup: 1x8 65% / 55lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 5lb, progressType: 2, targetMinReps: 8, targetMaxReps: 12, startNumSets: 3, type: 2, deloadWeightRatio: 0.6, deloadRepsRatio: 1, deloadSetsRatio: 1, rating+: 0, rateGroup: 404, ratingIndex: 0, numRatingExercises: 2, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

//Two big steps back, come forward to reduce challenge as set progresses.
day5: Reverse Fly, Cable[5, 1-3] / id: tags(50302) / ...tLogic: Squat / 25lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 5lb, progressType: 2, targetMinReps: 6, targetMaxReps: 12, startNumSets: 3, type: 2, deloadWeightRatio: 0.6, deloadRepsRatio: 0.5, deloadSetsRatio: 0.5, rating: 0, rateGroup: 0, ratingIndex: 0, numRatingExercises: 0, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

//Shrug up and in, think shrugging to your ears. 1-2s pause at the top, then again at the bottom.
day5: Shrug, Dumbbell[6, 1-3] / id: tags(50303) / ...tLogic: Squat / warmup: 1x8 65% / 55lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 5lb, progressType: 2, targetMinReps: 8, targetMaxReps: 12, startNumSets: 3, type: 1, deloadWeightRatio: 0.6, deloadRepsRatio: 1, deloadSetsRatio: 1, rating+: 0, rateGroup: 103, ratingIndex: 0, numRatingExercises: 4, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

03:55
//Elbows should break at least 90 degrees. Connect with your delts.
day6: Push Press, Barbell[1, 1-3] / id: tags(60800) / ...tLogic: Squat / 115lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 5lb, progressType: 2, targetMinReps: 8, targetMaxReps: 12, startNumSets: 3, type: 1, deloadWeightRatio: 0.6, deloadRepsRatio: 0.5, deloadSetsRatio: 0.5, rating: 0, rateGroup: 0, ratingIndex: 0, numRatingExercises: 0, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

//Unilateral, arm crosses body and pulls cable from other ankle, 'draw a sword', sweep arm up.
day6: Front Raise, Cable[2, 1-3] / id: tags(60801) / ...tLogic: Squat / warmup: 1x8 65% / 15lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 2.5lb, progressType: 2, targetMinReps: 8, targetMaxReps: 12, startNumSets: 3, type: 2, deloadWeightRatio: 0.6, deloadRepsRatio: 1, deloadSetsRatio: 1, rating+: 0, rateGroup: 408, ratingIndex: 0, numRatingExercises: 1, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

//Slow 2-3s negative, 1-2s pause at the bottom, explosive concentric.
day6: Triceps Dip, Leverage Machine[2, 1-3] / id: tags(60200) / ...tLogic: Squat / warmup: 1x10 50%, 1x5 75% / 135lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 5lb, progressType: 2, targetMinReps: 6, targetMaxReps: 10, startNumSets: 3, type: 1, deloadWeightRatio: 0.6, deloadRepsRatio: 0.5, deloadSetsRatio: 0.5, rating: 0, rateGroup: 0, ratingIndex: 0, numRatingExercises: 0, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

//Low incline, about 15 degrees. Long-length partials at the end.
day6: Chest Fly, Dumbbell[3, 1-3] / id: tags(60100) / ...tLogic: Squat / warmup: 1x8 65% / 25lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 2.5lb, progressType: 2, targetMinReps: 12, targetMaxReps: 20, startNumSets: 2, type: 1, deloadWeightRatio: 0.6, deloadRepsRatio: 1, deloadSetsRatio: 1, rating+: 0, rateGroup: 401, ratingIndex: 0, numRatingExercises: 1, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

//Double-overhead, like pulling swords from your back. Flare elbows out at 45deg.
day6: Triceps Extension, Cable[4, 1-3] / id: tags(60201) / ...tLogic: Squat / warmup: none / 35lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 2.5lb, progressType: 2, targetMinReps: 8, targetMaxReps: 12, startNumSets: 3, type: 1, deloadWeightRatio: 0.6, deloadRepsRatio: 1, deloadSetsRatio: 1, rating+: 0, rateGroup: 402, ratingIndex: 0, numRatingExercises: 2, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

//Round back to connect with abs
day6: Crunch, Cable[5, 1-3] / id: tags(60900) / ...tLogic: Squat / warmup: 1x8 65% / 60lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 2.5lb, progressType: 2, targetMinReps: 8, targetMaxReps: 12, startNumSets: 3, type: 1, deloadWeightRatio: 0.6, deloadRepsRatio: 1, deloadSetsRatio: 1, rating+: 0, rateGroup: 409, ratingIndex: 0, numRatingExercises: 1, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

03:55
//Lean forward to get max stretch on hammies
day7: Seated Leg Curl, Leverage Machine[1, 1-3] / id: tags(70700) / ...tLogic: Squat / warmup: 1x8 65% / 70lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 5lb, progressType: 2, targetMinReps: 5, targetMaxReps: 10, startNumSets: 3, type: 1, deloadWeightRatio: 0.6, deloadRepsRatio: 1, deloadSetsRatio: 1, rating: 0, rateGroup: 0, ratingIndex: 0, numRatingExercises: 0, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

//Feet low on the platform for more quad focus. Go as deep as you can without rounding your back.
day7: Seated Leg Press, Leverage Machine[2, 1-3] / id: tags(70701) / ...tLogic: Squat / 225lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 5lb, progressType: 2, targetMinReps: 6, targetMaxReps: 10, startNumSets: 3, type: 1, deloadWeightRatio: 0.6, deloadRepsRatio: 0.5, deloadSetsRatio: 0.5, rating+: 0, rateGroup: 307, ratingIndex: 0, numRatingExercises: 1, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

//Avoid using rear leg much
day7: Reverse Lunge, Smith Machine[3, 1-3] / id: tags(70600) / ...tLogic: Squat / warmup: 1x10 50%, 1x5 75% / 95lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 5lb, progressType: 2, targetMinReps: 6, targetMaxReps: 10, startNumSets: 2, type: 1, deloadWeightRatio: 0.6, deloadRepsRatio: 0.5, deloadSetsRatio: 0.5, rating: 0, rateGroup: 0, ratingIndex: 0, numRatingExercises: 0, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

//Connect with the inner thighs, push hard
day7: Hip Adductor, Cable[4, 1-3] / id: tags(71000) / ...tLogic: Squat / warmup: 1x8 65% / 35lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 5lb, progressType: 2, targetMinReps: 8, targetMaxReps: 12, startNumSets: 3, type: 1, deloadWeightRatio: 0.6, deloadRepsRatio: 1, deloadSetsRatio: 1, rating+: 0, rateGroup: 510, ratingIndex: 0, numRatingExercises: 1, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

//Come up onto your toes and push knees forward past toes. Hold onto something for balance.
day7: Sissy Squat, Bodyweight[5, 1-3] / id: tags(70601) / ...tLogic: Squat / warmup: none / 0lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 5lb, progressType: 2, targetMinReps: 6, targetMaxReps: 15, startNumSets: 3, type: 1, deloadWeightRatio: 0.6, deloadRepsRatio: 1, deloadSetsRatio: 1, rating+: 0, rateGroup: 306, ratingIndex: 0, numRatingExercises: 2, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

//1-2s pause at the bottom
day7: Standing Calf Raise, Dumbbell[6, 1-3] / id: tags(70500) / ...tLogic: Squat / warmup: 1x8 65% / 155lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 5lb, progressType: 2, targetMinReps: 8, targetMaxReps: 12, startNumSets: 3, type: 1, deloadWeightRatio: 0.6, deloadRepsRatio: 1, deloadSetsRatio: 1, rating+: 0, rateGroup: 305, ratingIndex: 0, numRatingExercises: 1, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

04:34
//Lie on bench and extend neck. Can switch with flexion if preferred.
day8: Neck Extension, Plate[1, 1-3] / id: tags(80300) / ...tLogic: Squat / warmup: 1x8 65% / 15lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 2.5lb, progressType: 2, targetMinReps: 6, targetMaxReps: 12, startNumSets: 3, type: 1, deloadWeightRatio: 0.6, deloadRepsRatio: 1, deloadSetsRatio: 1, rating+: 0, rateGroup: 503, ratingIndex: 0, numRatingExercises: 4, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

//Extend all the way up and squeeze traps overhead
day8: Lateral Raise, Dumbbell[2, 1-3] / id: tags(80800) / ...tLogic: Squat / warmup: 1x8 65% / 45lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 2.5lb, progressType: 2, targetMinReps: 6, targetMaxReps: 12, startNumSets: 2, type: 1, deloadWeightRatio: 0.6, deloadRepsRatio: 1, deloadSetsRatio: 1, rating+: 0, rateGroup: 608, ratingIndex: 0, numRatingExercises: 2, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

//Max stretch at the bottom, and then bring the bar to eye-level at the top.
day8: Skullcrusher, EZ Bar[3, 1-3] / id: tags(80200) / ...tLogic: Squat / warmup: 1x8 65% / 35lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 2.5lb, progressType: 2, targetMinReps: 8, targetMaxReps: 12, startNumSets: 3, type: 1, deloadWeightRatio: 0.6, deloadRepsRatio: 1, deloadSetsRatio: 1, rating: 0, rateGroup: 0, ratingIndex: 0, numRatingExercises: 0, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

//Uni-lateral. Overhead, shoulder externally rotated to focus on long head.
day8: Bicep Curl, Cable[4, 1-3] / id: tags(80400) / ...tLogic: Squat / warmup: 1x8 65% / 35lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 2.5lb, progressType: 2, targetMinReps: 8, targetMaxReps: 12, startNumSets: 3, type: 2, deloadWeightRatio: 0.6, deloadRepsRatio: 1, deloadSetsRatio: 1, rating: 0, rateGroup: 0, ratingIndex: 0, numRatingExercises: 0, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

//2 ropes, lean forward, flare elbows slights, squeeze at the bottom.
day8: Triceps Pushdown, Cable[5, 1-3] / id: tags(80201) / ...tLogic: Squat / warmup: none / 85lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 5lb, progressType: 2, targetMinReps: 10, targetMaxReps: 15, startNumSets: 2, type: 1, deloadWeightRatio: 0.6, deloadRepsRatio: 1, deloadSetsRatio: 1, rating+: 0, rateGroup: 602, ratingIndex: 0, numRatingExercises: 2, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

//Upper back planted against the benche, rotate arms externally to feel a stretch in biceps. Go light.
day8: Incline Curl, Dumbbell[6, 1-3] / id: tags(80401) / ...tLogic: Squat / warmup: none / 35lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 2.5lb, progressType: 2, targetMinReps: 10, targetMaxReps: 15, startNumSets: 2, type: 1, deloadWeightRatio: 0.6, deloadRepsRatio: 1, deloadSetsRatio: 1, rating+: 0, rateGroup: 504, ratingIndex: 0, numRatingExercises: 1, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

//Round back to connect with abs
day8: Crunch, Cable[7, 1-3] / id: tags(80900) / ...tLogic: Squat / warmup: 1x8 65% / 65lb / update: custom() { ...tLogic: Squat } / progress: custom(increment: 5lb, progressType: 2, targetMinReps: 10, targetMaxReps: 20, startNumSets: 3, type: 1, deloadWeightRatio: 0.6, deloadRepsRatio: 1, deloadSetsRatio: 1, rating+: 0, rateGroup: 609, ratingIndex: 0, numRatingExercises: 1, lastIncrement: 0lb, numSets: 1, setsModifier: 0, mesoWeek: 1, targetRpe: 7, autoDownSetMode: 1) { ...tLogic: Squat }

Week Stats

Total Sets: 490
Strength Sets: 490, 100%
Hypertrophy Sets: 0, 0%
Upper Sets: 300 (300s), 6d
Lower Sets: 130 (130s), 4d
Core Sets: 60 (60s), 5d
Push Sets: 170 (170s), 4d
Pull Sets: 140 (140s), 4d
Legs Sets: 120 (120s), 3d
Shoulders: 125↓ (125s), 6d
Triceps: 95↓ (95s), 5d
Back: 105↓ (105s), 4d
Abs: 50↓ (50s), 6d
Glutes: 70↓ (70s), 5d
Hamstrings: 75↓ (75s), 4d
Quadriceps: 75↓ (75s), 3d
Chest: 90↓ (90s), 6d
Biceps: 105↓ (105s), 6d
Calves: 50↓ (50s), 3d
Forearms: 55↓ (55s), 4d