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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!

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  • Copy the link to this program by clicking on below
  • Import the link in the app, on the Choose Program screen.
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02:16
Day Description (Markdown)
We are doing supersets for arms today for maximal pump. We will do 3 different
combinations. We will be doing supersetting every Monday throughout the arm block!
Exercises
// Do plenty of warm ups to get your elbows greased up. I want sets of 8 on the dumbell curls with your palms facing up the whole time and sets of 10 on the pushdowns. On the pushdowns, I want you to use thesingle handles that allow for freedom of wrist rotation. Do 4 rounds.
Seated Dumbbell Curl / 4x9 / 75.96% / @9 / warmup: 2x8 50% / progress: dp(2.5kg, 8, 10)
Tricep Pushdown, Single Handle / 4x11 / 70.67% / @9 / progress: dp(5kg, 10, 12)
// Do sets of 10 on the hammer curls squeezing the dumbells hard, and then on the extension, use the single handles again.
Hammer Curl / 4x11 / 70.67% / @9 / warmup: 2x10 50% / progress: dp(2.5kg, 10, 12)
Bent Over Tricep Extension, Single Handle / 4x11 / 70.67% / @9 / progress: dp(5kg, 10, 12)
// Do sets of 10 on the barbell curls, and then do sets of 10 on the lying extensions! Your arms should be jacked now!
Bicep Curl, Barbell / 4x11 / 70.67% / @9 / progress: dp(5kg, 10, 12)
Lying Extension, Skullcrusher / 4x11 / 70.67% / @9 / progress: dp(2lb, 10, 12)
// Pyramid up to a tough 10 and stay there and do 6 sets. Remember to focus on the stretch
Standing Calf Raise / 6x10 / 16kg / @10 / warmup: none / progress: sum(60, 5kg)

01:44
Day Description (Markdown)

Exercises
// Do 4 good hard sets of 8 here after a good warm
Supinated Pulldown, Single Arm / 4x8 / 75.96% / @9 / warmup: 2x10 50% / progress: dp(5kg, 8, 10)
// Something I used to do a lot of and I enjoyed was doing rack pulls right after the supinated pulldowns. It always felt like my lower lats got great stimulation from this. Do these rest pause style, and pull from midshin. I also want you to flex your lats hard, and THEN start the rep. I want you to think lat tension in your head on every rep. Do 4 sets of 6 her
Rack pull / 4x6 / 81.24% / @9 / progress: lp(10kg)
// Ok now let’s get back to upper lats. Use an assist machine if you like. I do. Do 4 sets of 8 or so reps. Remember- perfect form here!
Chin Up / 4x8 / 75.96% / @9 / progress: dp(2kg, 8, 10)
// Finish by working these hard. I want your upper lats trashed ok. Don’t slack here. The last rep of every set should be extremely tough. Flex your lats hard throughout the entire pull back over you. Do 4 sets of 8.
Pullover / 4x8 / 78.6% / @10 / progress: dp(5kg, 8, 10)
// want you to literally sit down with an ez curl bar and do curls. It’s obviously on the top half of the rep, but I want 4 sets of 15 here.
Seated Ez bar curls / 4x15 / 57.46% / @9 / progress: dp(5kg, 15, 18)
// Ok now do 4 good sets of 8 here flexing hard at the top of every rep.
Preacher Curl, Leverage Machine / 4x8 / 75.96% / @9 / progress: dp(2.5kg, 8, 10)

01:54
// Get to a tough weight here and do 3 sets of 8 with it. The 8th rep should be very hard, but you should be able complete it with perfect form.
Machine press / 3x8 / 75.96% / @9 / progress: dp(5kg, 8, 10)
// I am moving to some standard bench press work here, and this will also give you a little more indirect tricep work to blow up your arms. Do 5 sets of 5. Make note of the RPE for these reps.
Bench Press, Smith Machine / 5x5 / 81.24% / @8 / progress: lp(5kg)
// Do 3 set of 8 here, and then on the 4th set do 8 and then drop the weight down and go to failure but don’t drop the dumbells, let them stretch you for 10 seconds as shown in the video below.
Bench Press, Dumbbell / 3x8, 1x8+ / 78.6% / progress: dp(2.5kg, 8, 10)
// Do 3 sets to failure here. I use the assist machine to ensure perfect form.
Bench Dip / 3x10+ / 73.31% / progress: sum(30, 2.5kg)
// We did a lot of heavy work that stresses shoulders, and we need to get to your focus area, triceps, so we move quick on our delt work
Lateral Raise / 4x8 / 73.31% / @8 / 30s / progress: dp(2.5kg, 8, 10)
// Do 4 sets of 12 with 30 second breaks.
Bent over Dumbell side laterals / 4x12 / 62.74% / @8 / 30s / progress: dp(2.5kg, 12, 15)
// Sit on a bench and do rope extensions like in the video below. Your elbows are more than warmed up enough at this point. Do 4 sets of 10.
Overhead Triceps extention / 4x10 / 70.67% / @9 / progress: dp(5kg, 10, 12)
// No need to worry about elbow issues doing these at this point! Do 4 sets of 8.
Triceps Pushdown / 4x8 / 75.96% / @9 / progress: dp(5kg, 8, 10)

01:36
// Do a few warm up sets and then simple straight sets. Do 4 sets of 15. This is a lot of total reps. You should have a very good pump pretty quickly
Lying Leg Curl / 4x15 / 57.46% / @9 / warmup: 2x15 50% / progress: dp(5kg, 15, 18)
// Let’s knock out some big-time squats here. Do sets of 8 all the way up until you can barely get 8. We will call this 3 total work sets.
Squat, Smith Machine / 3x8 / 73.31% / @8 / progress: lp(5kg)
// Do a couple warmups and then do 3 sets of 15 here on each leg. Get a nice deep stretch on glute. I like to put an aerobic step bench under my lead leg to give me more stretch. Start the lift by flexing your glutes. These will hammer your glutes if done right.
Leg Extension / 3x15 / 57.46% / @9
// Do 1-2 feeder sets to get up to a moderate weight and do 3 sets of 30 with it. Rest 2 minutes between sets. That was not a typo
Pivot leg press / 3x30 / 50% / @9 / 120s
// Do 3 sets of 8 here. These are brutal, my favorite stifflegged version.
Stiff Leg Deadlift, Dumbbell / 3x8 / 75.96% / @9 / progress: dp(5kg, 8, 10)
// This is the triset where you do 10 reps, and then hold at the top for 10 seconds, repeating 2 more times until you have done 30 reps and 3 holds at the top. I want you to do 4 rounds.
Calf Press on Leg Press / 4x10 / 73.31% / @11 / progress: sum(40, 5kg)

02:03
Day Description (Markdown)
We are doing supersets for arms on Saturdays also for maximal pump. We will do 3
different combinations
Exercises
// Do plenty of warm ups to get your elbows greased up. I want sets of 8 on the EZ bar curls and sets of 15 on the pushdowns. On the pushdowns, I want you to use the single handles that allow for freedom of wrist rotation. Do 4 rounds.
Bicep Curl, EZ Bar / 4x8 / 75.96% / @9 / warmup: 2x10 50% / progress: dp(2.5kg, 8, 10)
Triceps Pushdown / 4x15 / 57.46% / @9
// Do sets of 8 on the curls squeezing the dumbells hard, and then sets of 8 on the kickbacks.
Incline Curl / 4x8 / 75.96% / @9 / progress: dp(2.5kg, 8, 10)
Cable Kickback / 4x8 / 75.96% / @9 / progress: dp(5kg, 8, 10)
// Do sets of 8 on the preacher curls, and then do sets to failure on the pushups. Preacher Curl, Leverage Machine / 4x8 @9
Preacher Curl, Leverage Machine / 4x8 / 75.96% / @9
Push Up / 4x8+ / 78.6% / @10
Hanging Leg Raise / 4x10+ / 73.31%

Week Stats

Total Sets: 133
Strength Sets: 9, 7%
Hypertrophy Sets: 124, 93%
Upper Sets: 64 (5s, 59h), 4d
Lower Sets: 23 (23h), 2d
Core Sets: 4 (4h), 1d
Push Sets: 32 (5s, 27h), 2d
Pull Sets: 32 (32h), 3d
Legs Sets: 23 (23h), 2d
Shoulders: 22↓ (3s, 20h), 4d
Triceps: 36↓ (3s, 33h), 4d
Back: 22↓ (4s, 18h), 3d
Abs: 7↑ (7h), 2d
Glutes: 10↑ (10h), 2d
Hamstrings: 9↑ (9h), 1d
Quadriceps: 13↓ (13h), 2d
Chest: 24↓ (5s, 19h), 3d
Biceps: 34↓ (34h), 3d
Calves: 14↓ (14h), 2d
Forearms: 16↓ (16h), 3d