Frequently asked questions

How the Hypertrophy Tracker program builder works.

What is the Hypertrophy Tracker Program Builder?

It is a free, browser-based tool for designing hypertrophy (muscle-building) training blocks. Choose a split, assign exercises, set progression rules and deload weeks, then export a week-by-week CSV with target reps and weight for every set. No account or install is required.

What training splits are supported?

Push/pull/legs (PPL), upper/lower, full body, and fully custom weekly schedules. You mark which days are training vs rest, label each session (Push, Pull, Legs, Upper, Lower…), and assign exercises to each day.

How does progressive overload work?

Per exercise you can choose how it progresses:

• Double progression — add reps within a range, then add weight and reset reps.
• Custom weight jumps — set a fixed weight increase per week.
• e1RM-based — progress from an estimated one-rep max.

The exported program projects target weight and reps for every week of your block, including any deload weeks you define.

What are deload weeks?

Deload weeks use lighter targets to help recovery. Mark any weeks as deloads (for example weeks 4, 8, 12) and the export reduces the planned targets for those weeks automatically.

Can I export and re-import my program?

Yes. Export CSV from Review & Export, edit it in Excel or Google Sheets, then re-import the same file using Import in the top bar. Keep section headers like [PROGRAM] and [EXERCISES] intact. See the CSV reference for the full format.

Do I need an account?

No. There is no signup and nothing syncs to a server. Your program is saved in your browser's local storage on the device you use, so you can return and edit it later on the same browser.

Is my data private?

Your program data stays in your browser. The only information that leaves your device is what you choose to type into the contact form. See the privacy policy for details.

Is there a sample program?

Yes. On Program setup, click Load sample PPL program for a 12-week push/pull/legs template, or download the sample CSV from the CSV reference section.