What is the Hypertrophy Tracker Program Builder?

It is a browser-based tool to design hypertrophy training blocks: choose a split (PPL, upper/lower, full body), assign exercises, set progression rules, and export a week-by-week CSV with target reps and weights per set.

Can I export and re-import my program?

Yes. Export CSV from the builder, edit in Excel or Google Sheets, then re-import the same file. Section headers like [PROGRAM] and [EXERCISES] must stay intact.

What splits are supported?

Push/pull/legs (PPL), upper/lower, full body, and custom weekly schedules. You label each training day and assign exercises manually or use split suggestions.

How does progressive overload work in exported programs?

Each exercise can use default double progression, custom weight jumps, or e1RM-based progression. The export projects target weight and reps for every week, including deload weeks you define.

Do I need an account to use the builder?

No account is required. Programs are saved in your browser local storage so you can return and edit later on the same device.

Hypertrophy Tracker — Program Builder & CSV Export

Program details

Name, split, duration, and deload weeks for your block.

Program name

Split type Weight unit Default rest (sec)

Duration (weeks) Deload weeks

Notes optional

Quick start

Your training week

Monday = 1 through Sunday = 7. Toggle rest days and label each session (Push, Pull, Legs…).

Tip: uncheck Rest day for days you train. Labels like Push / Pull / Legs match common split naming.

Your workout days

Click a day to select it, then add exercises from the library below. You choose what goes on each day.

Exercise library

Add to — select a day above —. Built-in library of common hypertrophy exercises.

Progression 0

Set how each exercise progresses (double, custom jumps, or e1RM).

Add custom exercise

Ready to export

Untitled Program

Exercises & progression

Weekly schedule

Workout days

Week timeline

Deload weeks use lighter targets in the exported program.

How to import

Use Import in the top bar to load a .csv file into the builder.

Easiest: export a program from Review, edit in Excel, then re-import the same file.
From scratch: include at least [PROGRAM], [SCHEDULE], [WORKOUTS], and [EXERCISES] (see tables below).
Each section starts with a header row like [WORKOUTS], then a column header row, then data rows.
Lines starting with # are comments — ignored on import.
[PROGRAM_SHEET] is the client training log (one row per set). Optional on import; week 1 rows can rebuild day assignments if [WORKOUTS] is omitted.

CSV format — program v3

Training log with one row per set. Each row has target vs actual reps and weight — fill in actuals after each gym session.

PROGRAMName, split, weeks, deload

SCHEDULEMon–Sun training vs rest

WORKOUTSExercises on each training day

EXERCISESRep ranges & progression

PROGRAM SHEETWeekly log — one row per set

Section examples

Required sections for a new program are marked in the tables. Column names must match exactly.

Full file example

Copy this into a .csv file or download the sample — then use Import. Exported files from Review use the same structure.

Contact & feedback

Bug reports, feature ideas, or questions about the builder.