Weightlifting Program Planner

This is a tool to plan your weightlifting programs. It allows to make sure you have enough volume for each muscle group, and balance it with the time you spent in the gym. You can convert it to a Liftosaur program then.

00:03

Burn: 12-24 kcal

31.5

%

Contributions:

Glutes - 4%
Quadriceps - 3%
Back - 1%
Abs - 1%
Hamstrings - 1%
Calves - 1%

Superset

Rest Timer: sec

1 RM: lb

Weekly Stats:

Volume lb: 157.5 lb

Volume %:

1RM <60% sets:

0

1RM 60%-75% sets:

5

1RM 75%-85% sets:

0

1RM >85% sets:

0

Week 1 volume per muscle group

Glutes

4%

Back

1%

Hamstrings

1%

Calves

1%

Triceps

0%

Quadriceps

3%

Abs

1%

Shoulders

0%

Chest

0%

Biceps

0%

Forearms

0%

Ab Wheel

Arnold Press

Around The World

Back Extension

Ball Slams

Battle Ropes

Behind The Neck Press

Bench Dip

Bench Press

Bench Press Close Grip

Bench Press Wide Grip

Bent Over One Arm Row

Bent Over Row

Bicep Curl

Bicycle Crunch

Box Jump

Box Squat

Bulgarian Split Squat

Burpee

Cable Crossover

Cable Crunch

Cable Kickback

Cable Pull Through

Cable Twist

Calf Press on Leg Press

Calf Press on Seated Leg Press

Chest Dip

Chest Fly

Chest Press

Chest-Supported Row

Chin Up

Clean

Clean and Jerk

Concentration Curl

Cross Body Crunch

Crunch

Cycling

Deadlift

Deadlift High Pull

Decline Bench Press

Decline Crunch

Deficit Deadlift

Elliptical Machine

Face Pull

Flat Knee Raise

Flat Leg Raise

Front Raise

Front Squat

Goblet Squat

Good Morning

Glute Bridge

Glute Bridge March

Hack Squat

Hammer Curl

Handstand Push Up

Hang Clean

Hang Snatch

Hanging Leg Raise

High Knee Skips

Hip Abductor

Hip Thrust

Incline Bench Press

Incline Bench Press Wide Grip

Incline Chest Fly

Incline Chest Press

Incline Curl

Incline Row

Inverted Row

Iso-Lateral Chest Press

Iso-Lateral Row

Jackknife Sit Up

Jump Rope

Jump Squat

Jumping Jack

Kettlebell Swing

Kettlebell Turkish Get Up

Kipping Pull Up

Knee Raise

Kneeling Pulldown

Knees to Elbows

Lat Pulldown

Lateral Box Jump

Lateral Raise

Legs Up Bench Press

Leg Curl

Leg Extension

Leg Press

Lunge

Lying Bicep Curl

Lying Leg Curl

Mountain Climber

Muscle Up

Oblique Crunch

Overhead Press

Overhead Squat

Pec Deck

Pendlay Row

Pistol Squat

Plank

Power Clean

Power Snatch

Preacher Curl

Press Under

Pull Up

Pullover

Push Press

Push Up

Reverse Crunch

Reverse Curl

Reverse Fly

Reverse Grip Concentration Curl

Reverse Plank

Reverse Lat Pulldown

Romanian Deadlift

Reverse Hyperextension

Rowing

Russian Twist

Safety Squat Bar Squat

Seated Calf Raise

Seated Front Raise

Seated Leg Curl

Seated Leg Press

Seated Overhead Press

Seated Palms Up Wrist Curl

Seated Row

Seated Wide Grip Row

Shoulder Press

Shoulder Press Parallel Grip

Shrug

Side Bend

Side Crunch

Side Hip Abductor

Side Lying Clam

Side Plank

Single Leg Bridge

Single Leg Calf Raise

Single Leg Deadlift

Single Leg Glute Bridge On Bench

Single Leg Glute Bridge Straight Leg

Single Leg Glute Bridge Bent Knee

Single Leg Hip Thrust

Sissy Squat

Sit Up

Skullcrusher

Sling Shot Bench Press

Snatch

Snatch Pull

Split Jerk

Squat

Squat Row

Standing Calf Raise

Standing Row

Standing Row Close Grip

Standing Row Rear Delt With Rope

Standing Row Rear Delt, Horizontal, With Rope

Standing Row V-Bar

Step up

Stiff Leg Deadlift

Straight Leg Deadlift

Sumo Deadlift

Sumo Deadlift High Pull

Superman

T Bar Row

Thruster

Toes To Bar

Torso Rotation

Trap Bar Deadlift

Triceps Dip

Triceps Extension

Triceps Pushdown

Upright Row

V Up

Wide Pull Up

Wrist Roller

Zercher Squat