HTHypertrophy Tracker
Step 1 of 4

Program Setup

Name your block and choose how long it runs.

Program details

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

Deload weeks are lighter recovery weeks. Targets drop about 7.5% for that week only, then pick up where you left off.

Quick start

Not sure where to begin? Load a complete 6-day PPL block and edit from there.

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 are lighter for that week only — the following week resumes your earned load.

How to import

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

  1. Easiest: export a program from Review, edit in Excel, then re-import the same file.
  2. From scratch: include at least [PROGRAM], [SCHEDULE], [WORKOUTS], and [EXERCISES] (see tables below).
  3. Each section starts with a header row like [WORKOUTS], then a column header row, then data rows.
  4. Lines starting with # are comments — ignored on import.
  5. [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.


            

              
              
            

          

          

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

              

              

                
                
                
                
                
                
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Hypertrophy Tracker

              
Browser-based hypertrophy program builder with progressive overload rules, deload weeks, and CSV import/export.

              
    
                
  • PPL, upper/lower & custom splits
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  • Week-by-week target projection
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  • Deload week support
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  • Excel-ready CSV export
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