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. Add New Week Duplicate Week Add Week Description
Add Day Description
Delete Day
Add Day Description
Delete Day
Add Day Description
Delete Day
Add Day Description
Delete Day
Add Day Description
Delete Day
Add Day Description
Delete Day
Add Day
Week Stats Total Sets: 160
Strength Sets: 48, 30%
Hypertrophy Sets: 112, 70%
Upper Sets: 105 (24s , 81h ), 4d Lower Sets: 30 (15s , 15h ), 2d Core Sets: 0
Pull Sets: 57 (24s , 33h ), 4d Legs Sets: 30 (15s , 15h ), 2d Shoulders: 47↓ (11s , 36h ), 4d Hamstrings: 12 (6s , 6h ), 2d Quadriceps: 21↓ (11s , 11h ), 2d Biceps: 30↓ (15s , 15h ), 2d Forearms: 32↓ (17s , 15h ), 2d {"maxWidth":2400,"url":"/planner"}
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1","days":[{"name":"Push (Chest, Triceps and Shoulders)","exerciseText":"Decline Bench Press, Dumbbell / 1x12 25lb+, 1x12 30lb+, 1x12 35lb+ / warmup: none\nIncline Bench Press, Dumbbell / 1x12 20lb+, 1x12 25lb+, 1x12 30lb+ / warmup: none\nTriceps Extension / 1x12 30lb+, 1x12 35lb+, 1x12 40lb+ / warmup: none\nSkullcrusher / 1x12 30lb+, 1x12 35lb+, 1x12 40lb+ / warmup: none\nShrug / 1x12 30lb+, 1x12 35lb+, 1x12 40lb+ / warmup: none\nShoulder Press, Leverage Machine / 1x12 30lb+, 1x12 35lb+, 1x12 40lb+ / warmup: none\nLateral Raise / 1x12 5lb+, 1x12 10lb+, 1x12 15lb+ / warmup: none\nReverse Fly / 1x12 30lb+, 1x12 35lb+, 1x12 40lb+ / warmup: none\nSeated Cable Pec Fly / 1x12 10lb+, 1x12 13lb+, 1x12 17lb+ / warmup: none\nTriceps Pushdown / 1x12 30lb+, 1x12 35lb+, 1x12 40lb+ / warmup: none\nCable Kickback / 1x12 30lb+, 1x12 35lb+, 1x12 40lb+ / warmup: none"},{"name":"Pull (Back , Biceps and Forearms)","exerciseText":"Chest Supported Rows / 3x12 40lb+ / warmup: none\nLat Pulldown / 3x12 32lb+ / warmup: none\nHigh Row / 3x12 32lb+ / warmup: none\nSeated Row / 3x12 27lb+ / warmup: none\nReverse Bayesian Curls / 3x12 32lb+ / warmup: none\nPreacher Curl, EZ Bar / 3x12 32lb+ / warmup: none\nHammer Curl / 3x12 32lb+ / warmup: none\nWrist Curl, EZ Bar / 3x12 32lb+ / warmup: none\nReverse Wrist Curl, EZ Bar / 3x12 32lb+ / warmup: none\nPlate Pinches / 3x12 32lb, 1x12 32%+ / warmup: none"},{"name":"Legs","exerciseText":"Leg Extension / 3x12 90lb+ / warmup: none\nSeated Leg Curl / 3x12 32lb+ / warmup: none\nLeg Press / 3x12 32lb+ / warmup: none\nCalf Press on Leg Press / 3x12+ 32lb+ / warmup: none\nSquat, Smith Machine / 3x12 32lb+ / warmup: none"},{"name":"Push (Chest, Triceps and Shoulders)","exerciseText":"Seated Cable Pec Fly / 1x12 10lb+, 1x12 13lb+, 1x12 17lb+\nDecline Bench Press, Dumbbell / 1x12 25lb+, 1x12 30lb+, 1x12 35lb+\nIncline Chest Press, Leverage Machine / 1x12 20lb+, 1x12 25lb+, 1x12 30lb+ / warmup: none\nTriceps Extension / 1x12 30lb+, 1x12 35lb+, 1x12 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32lb"}]}]},"exercises":[],"days":[],"deletedDays":[],"url":"","isMultiweek":false,"name":"6 Day PPL Program","weeks":[],"nextDay":4,"shortDescription":"","clonedAt":1737142427056,"description":"","id":"mdukopyn","tags":[],"deletedWeeks":[],"author":""},"version":"20241207120042","settings":{"timers":{"warmup":90,"workout":180,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}
