TSA Intermediate 2.0 | Workout Editor | Liftosaur

Liftosaur

About
Docs
Blog
Exercises
Web Editor

Instagram
Twitter
Reddit
Discord

This is an old-style program, that doesn't work anymore!

📍 Roadmap
Docs
Legacy Web Editor
Web Editor
1RM Calculator

Blog
Exercises
Terms & Conditions
Privacy
Affiliate Program

Instagram
Twitter
Reddit
Discord

{"maxWidth":1200,"url":"/program"}

{"exportedProgram":{"customExercises":{},"program":{"id":"lajtqmia","name":"TSA Intermediate 2.0","description":"Generated from a Workout Planner","url":"","author":"","nextDay":1,"days":[{"id":"lqzoxptm","name":"Day 1","exercises":[{"id":"nigbkcak"},{"id":"gztbdfoz"},{"id":"dqlviszm"},{"id":"fhonwree"},{"id":"uhqwmsqz"}]},{"id":"wfahzwbw","name":"Day 2","exercises":[{"id":"bapatoug"},{"id":"gztbdfoz"},{"id":"uonhevhj"},{"id":"klfwrvhx"},{"id":"xcmgbjos"}]},{"id":"wyjklpgu","name":"Day 3","exercises":[{"id":"nigbkcak"},{"id":"nwvixzep"},{"id":"evicxsxj"},{"id":"fhonwree"},{"id":"vifmqthf"}]},{"id":"rqqrlekl","name":"Day 4","exercises":[{"id":"gztbdfoz"},{"id":"sooillps"},{"id":"bapatoug"},{"id":"vcsewpkk"},{"id":"zpbhrpdy"}]},{"id":"glecngwx","name":"Day 5","exercises":[{"id":"nigbkcak"},{"id":"gztbdfoz"},{"id":"dqlviszm"},{"id":"bapatoug"},{"id":"uhqwmsqz"}]},{"id":"uvmatfki","name":"Day 6","exercises":[{"id":"gztbdfoz"}]},{"id":"xxnmrbpc","name":"Day 7","exercises":[{"id":"nigbkcak"},{"id":"gztbdfoz"},{"id":"bapatoug"}]}],"deletedDays":[],"weeks":[{"id":"ogiqwjrm","name":"Week 1","days":[{"id":"lqzoxptm"},{"id":"wfahzwbw"},{"id":"wyjklpgu"},{"id":"rqqrlekl"}]},{"id":"ezyzffvg","name":"Week 2","days":[{"id":"lqzoxptm"},{"id":"wfahzwbw"},{"id":"wyjklpgu"},{"id":"rqqrlekl"}]},{"id":"itgebmes","name":"Week 3","days":[{"id":"lqzoxptm"},{"id":"wfahzwbw"},{"id":"wyjklpgu"},{"id":"rqqrlekl"}]},{"id":"wfabdvxs","name":"Week 4","days":[{"id":"lqzoxptm"},{"id":"wfahzwbw"},{"id":"wyjklpgu"},{"id":"rqqrlekl"}]},{"id":"uikhiuwz","name":"Week 5","days":[{"id":"lqzoxptm"},{"id":"wfahzwbw"},{"id":"wyjklpgu"},{"id":"rqqrlekl"}]},{"id":"fshnzuij","name":"Week 6","days":[{"id":"lqzoxptm"},{"id":"wfahzwbw"},{"id":"wyjklpgu"},{"id":"rqqrlekl"}]},{"id":"vyxuqhfj","name":"Week 7","days":[{"id":"lqzoxptm"},{"id":"wfahzwbw"},{"id":"wyjklpgu"},{"id":"rqqrlekl"}]},{"id":"nfjfygwb","name":"Week 8","days":[{"id":"lqzoxptm"},{"id":"wfahzwbw"},{"id":"wyjklpgu"},{"id":"rqqrlekl"}]},{"id":"jxuesiuu","name":"Week 9","days":[{"id":"glecngwx"},{"id":"uvmatfki"},{"id":"xxnmrbpc"}]}],"deletedWeeks":[],"isMultiweek":true,"tags":[],"exercises":[{"variationExpr":"(week == 1 && dayInWeek == 1) ? 1 :\n(week == 1 && dayInWeek == 3) ? 2 :\n(week == 2 && dayInWeek == 1) ? 3 :\n(week == 2 && dayInWeek == 3) ? 4 :\n(week == 3 && dayInWeek == 1) ? 5 :\n(week == 3 && dayInWeek == 3) ? 6 :\n(week == 4 && dayInWeek == 1) ? 7 :\n(week == 4 && dayInWeek == 3) ? 8 :\n(week == 5 && dayInWeek == 1) ? 9 :\n(week == 5 && dayInWeek == 3) ? 10 :\n(week == 6 && dayInWeek == 1) ? 11 :\n(week == 6 && dayInWeek == 3) ? 12 :\n(week == 7 && dayInWeek == 1) ? 13 :\n(week == 7 && dayInWeek == 3) ? 14 :\n(week == 8 && dayInWeek == 1) ? 15 :\n(week == 8 && dayInWeek == 3) ? 16 :\n(week == 9 && dayInWeek == 1) ? 17 :\n(week == 9 && dayInWeek == 3) ? 18 :\n 1","exerciseType":{"id":"squat","equipment":"barbell"},"warmupSets":[{"reps":5,"threshold":{"value":120,"unit":"lb"},"value":0.3},{"reps":5,"threshold":{"value":90,"unit":"lb"},"value":0.5},{"reps":5,"threshold":{"value":45,"unit":"lb"},"value":0.8}],"reuseLogic":{"states":{}},"descriptions":[],"stateMetadata":{},"variations":[{"sets":[{"repsExpr":"3","weightExpr":"state.weight * 0.8","isAmrap":false,"rpeExpr":""},{"repsExpr":"8","weightExpr":"state.weight * 0.69","isAmrap":false,"rpeExpr":""},{"repsExpr":"8","weightExpr":"state.weight * 0.69","isAmrap":false,"rpeExpr":""},{"repsExpr":"8","weightExpr":"state.weight * 0.69","isAmrap":false,"rpeExpr":""}]},{"sets":[{"repsExpr":"4","weightExpr":"state.weight * 0.73","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.73","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.73","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.73","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.73","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.73","isAmrap":false}]},{"sets":[{"repsExpr":"3","weightExpr":"state.weight * 0.82","isAmrap":false},{"repsExpr":"8","weightExpr":"state.weight * 0.71","isAmrap":false},{"repsExpr":"8","weightExpr":"state.weight * 0.71","isAmrap":false},{"repsExpr":"8","weightExpr":"state.weight * 0.71","isAmrap":false}]},{"sets":[{"repsExpr":"4","weightExpr":"state.weight * 0.75","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.75","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.75","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.75","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.75","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.75","isAmrap":false}]},{"sets":[{"repsExpr":"3","weightExpr":"state.weight * 0.84","isAmrap":false},{"repsExpr":"7","weightExpr":"state.weight * 0.73","isAmrap":false},{"repsExpr":"7","weightExpr":"state.weight * 0.73","isAmrap":false},{"repsExpr":"7","weightExpr":"state.weight * 0.73","isAmrap":false}]},{"sets":[{"repsExpr":"4","weightExpr":"state.weight * 0.77","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.77","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.77","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.77","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.77","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.77","isAmrap":false}]},{"sets":[{"repsExpr":"3","weightExpr":"state.weight * 0.86","isAmrap":false},{"repsExpr":"7","weightExpr":"state.weight * 0.75","isAmrap":false},{"repsExpr":"7","weightExpr":"state.weight * 0.75","isAmrap":false},{"repsExpr":"7","weightExpr":"state.weight * 0.75","isAmrap":false}]},{"sets":[{"repsExpr":"4","weightExpr":"state.weight * 0.79","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.79","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.79","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.79","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.79","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.79","isAmrap":false}]},{"sets":[{"repsExpr":"5","weightExpr":"state.weight * 0.73","isAmrap":false},{"repsExpr":"5","weightExpr":"state.weight * 0.73","isAmrap":false},{"repsExpr":"5","weightExpr":"state.weight * 0.73","isAmrap":false}]},{"sets":[{"repsExpr":"4","weightExpr":"state.weight * 0.75","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.75","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.75","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.75","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.75","isAmrap":false}]},{"sets":[{"repsExpr":"1","weightExpr":"state.weight * rpeMultiplier(1, 6.5)","isAmrap":false,"rpeExpr":"6.5"},{"repsExpr":"3","weightExpr":"state.weight * 0.85","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.85","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.85","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.85","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.85","isAmrap":false}]},{"sets":[{"repsExpr":"4","weightExpr":"state.weight * 0.76","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.76","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.76","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.76","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.76","isAmrap":false}]},{"sets":[{"repsExpr":"1","weightExpr":"state.weight * rpeMultiplier(1, 7.5)","isAmrap":false,"rpeExpr":"7.5"},{"repsExpr":"3","weightExpr":"state.weight * 0.87","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.87","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.87","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.87","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.87","isAmrap":false}]},{"sets":[{"repsExpr":"3","weightExpr":"state.weight * 0.78","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.78","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.78","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.78","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.78","isAmrap":false}]},{"sets":[{"repsExpr":"1","weightExpr":"state.weight * rpeMultiplier(1, 8.5)","isAmrap":false,"rpeExpr":"8.5"},{"repsExpr":"2","weightExpr":"state.weight * 0.89","isAmrap":false},{"repsExpr":"2","weightExpr":"state.weight * 0.89","isAmrap":false},{"repsExpr":"2","weightExpr":"state.weight * 0.89","isAmrap":false},{"repsExpr":"2","weightExpr":"state.weight * 0.89","isAmrap":false},{"repsExpr":"2","weightExpr":"state.weight * 0.89","isAmrap":false}]},{"sets":[{"repsExpr":"3","weightExpr":"state.weight * 0.8","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.8","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.8","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.8","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.8","isAmrap":false}]},{"sets":[{"repsExpr":"2","weightExpr":"state.weight * 0.8","isAmrap":false},{"repsExpr":"2","weightExpr":"state.weight * 0.8","isAmrap":false},{"repsExpr":"2","weightExpr":"state.weight * 0.8","isAmrap":false},{"repsExpr":"2","weightExpr":"state.weight * 0.8","isAmrap":false},{"repsExpr":"2","weightExpr":"state.weight * 0.8","isAmrap":false}]},{"sets":[{"repsExpr":"1","weightExpr":"state.weight * rpeMultiplier(1, 9.5)","isAmrap":false,"rpeExpr":"9.5"}]}],"name":"Squat","id":"nigbkcak","finishDayExpr":"","state":{"weight":{"value":407,"unit":"lb"}},"diffPaths":[],"enableRpe":true,"enableRepRanges":false},{"variationExpr":"(week == 1 && dayInWeek == 1) ? 1 :\n(week == 1 && dayInWeek == 2) ? 2 :\n(week == 1 && dayInWeek == 4) ? 3 :\n(week == 2 && dayInWeek == 1) ? 4 :\n(week == 2 && dayInWeek == 2) ? 5 :\n(week == 2 && dayInWeek == 4) ? 6 :\n(week == 3 && dayInWeek == 1) ? 7 :\n(week == 3 && dayInWeek == 2) ? 8 :\n(week == 3 && dayInWeek == 4) ? 9 :\n(week == 4 && dayInWeek == 1) ? 10 :\n(week == 4 && dayInWeek == 2) || (week == 5 && dayInWeek == 2) ? 11 :\n(week == 4 && dayInWeek == 4) ? 12 :\n(week == 5 && dayInWeek == 1) ? 13 :\n(week == 5 && dayInWeek == 4) ? 14 :\n(week == 6 && dayInWeek == 1) ? 15 :\n(week == 6 && dayInWeek == 2) ? 16 :\n(week == 6 && dayInWeek == 4) ? 17 :\n(week == 7 && dayInWeek == 1) ? 18 :\n(week == 7 && dayInWeek == 2) ? 19 :\n(week == 7 && dayInWeek == 4) ? 20 :\n(week == 8 && dayInWeek == 1) ? 21 :\n(week == 8 && dayInWeek == 2) ? 22 :\n(week == 8 && dayInWeek == 4) ? 23 :\n(week == 9 && dayInWeek == 1) ? 24 :\n(week == 9 && dayInWeek == 2) ? 25 :\n(week == 9 && dayInWeek == 3) ? 26 :\n 1","exerciseType":{"id":"benchPress","equipment":"barbell"},"warmupSets":[{"reps":5,"threshold":{"value":120,"unit":"lb"},"value":0.3},{"reps":5,"threshold":{"value":90,"unit":"lb"},"value":0.5},{"reps":5,"threshold":{"value":45,"unit":"lb"},"value":0.8}],"reuseLogic":{"states":{}},"descriptions":[],"stateMetadata":{},"variations":[{"sets":[{"repsExpr":"8","weightExpr":"state.weight * 0.69","isAmrap":false,"rpeExpr":""},{"repsExpr":"8","weightExpr":"state.weight * 0.69","isAmrap":false,"rpeExpr":""},{"repsExpr":"8","weightExpr":"state.weight * 0.69","isAmrap":false,"rpeExpr":""}]},{"sets":[{"repsExpr":"4","weightExpr":"state.weight * 0.72","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.72","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.72","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.72","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.72","isAmrap":false}]},{"sets":[{"repsExpr":"1","weightExpr":"state.weight * rpeMultiplier(1, 7)","isAmrap":false,"rpeExpr":"7"},{"repsExpr":"5","weightExpr":"state.weight * 0.77","isAmrap":false},{"repsExpr":"5","weightExpr":"state.weight * 0.77","isAmrap":false},{"repsExpr":"5","weightExpr":"state.weight * 0.77","isAmrap":false}]},{"sets":[{"repsExpr":"8","weightExpr":"state.weight * 0.71","isAmrap":false},{"repsExpr":"8","weightExpr":"state.weight * 0.71","isAmrap":false},{"repsExpr":"8","weightExpr":"state.weight * 0.71","isAmrap":false}]},{"sets":[{"repsExpr":"4","weightExpr":"state.weight * 0.74","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.74","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.74","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.74","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.74","isAmrap":false}]},{"sets":[{"repsExpr":"1","weightExpr":"state.weight * rpeMultiplier(1, 7.5)","isAmrap":false,"rpeExpr":"7.5"},{"repsExpr":"5","weightExpr":"state.weight * 0.79","isAmrap":false},{"repsExpr":"5","weightExpr":"state.weight * 0.79","isAmrap":false},{"repsExpr":"5","weightExpr":"state.weight * 0.79","isAmrap":false}]},{"sets":[{"repsExpr":"7","weightExpr":"state.weight * 0.73","isAmrap":false},{"repsExpr":"7","weightExpr":"state.weight * 0.73","isAmrap":false},{"repsExpr":"7","weightExpr":"state.weight * 0.73","isAmrap":false},{"repsExpr":"7","weightExpr":"state.weight * 0.73","isAmrap":false}]},{"sets":[{"repsExpr":"4","weightExpr":"state.weight * 0.76","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.76","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.76","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.76","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.76","isAmrap":false}]},{"sets":[{"repsExpr":"1","weightExpr":"state.weight * rpeMultiplier(1, 8)","isAmrap":false,"rpeExpr":"8"},{"repsExpr":"5","weightExpr":"state.weight * 0.81","isAmrap":false},{"repsExpr":"5","weightExpr":"state.weight * 0.81","isAmrap":false},{"repsExpr":"5","weightExpr":"state.weight * 0.81","isAmrap":false}]},{"sets":[{"repsExpr":"7","weightExpr":"state.weight * 0.75","isAmrap":false},{"repsExpr":"7","weightExpr":"state.weight * 0.75","isAmrap":false},{"repsExpr":"7","weightExpr":"state.weight * 0.75","isAmrap":false},{"repsExpr":"7","weightExpr":"state.weight * 0.75","isAmrap":false}]},{"sets":[{"repsExpr":"4","weightExpr":"state.weight * 0.78","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.78","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.78","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.78","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.78","isAmrap":false}]},{"sets":[{"repsExpr":"1","weightExpr":"state.weight * rpeMultiplier(1, 8.5)","isAmrap":false,"rpeExpr":"8.5"},{"repsExpr":"5","weightExpr":"state.weight * 0.84","isAmrap":false},{"repsExpr":"5","weightExpr":"state.weight * 0.84","isAmrap":false},{"repsExpr":"5","weightExpr":"state.weight * 0.84","isAmrap":false}]},{"sets":[{"repsExpr":"6","weightExpr":"state.weight * 0.73","isAmrap":false},{"repsExpr":"6","weightExpr":"state.weight * 0.73","isAmrap":false},{"repsExpr":"6","weightExpr":"state.weight * 0.73","isAmrap":false}]},{"sets":[{"repsExpr":"4","weightExpr":"state.weight * 0.78","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.78","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.78","isAmrap":false}]},{"sets":[{"repsExpr":"6","weightExpr":"state.weight * 0.75","isAmrap":false},{"repsExpr":"6","weightExpr":"state.weight * 0.75","isAmrap":false},{"repsExpr":"6","weightExpr":"state.weight * 0.75","isAmrap":false},{"repsExpr":"6","weightExpr":"state.weight * 0.75","isAmrap":false}]},{"sets":[{"repsExpr":"4","weightExpr":"state.weight * 0.8","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.8","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.8","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.8","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.8","isAmrap":false}]},{"sets":[{"repsExpr":"1","weightExpr":"state.weight * rpeMultiplier(1, 7)","isAmrap":false,"rpeExpr":"7"},{"repsExpr":"1","weightExpr":"state.weight * rpeMultiplier(1, 7)","isAmrap":false,"rpeExpr":"7"},{"repsExpr":"4","weightExpr":"state.weight * 0.81","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.81","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.81","isAmrap":false}]},{"sets":[{"repsExpr":"6","weightExpr":"state.weight * 0.77","isAmrap":false},{"repsExpr":"6","weightExpr":"state.weight * 0.77","isAmrap":false},{"repsExpr":"6","weightExpr":"state.weight * 0.77","isAmrap":false},{"repsExpr":"6","weightExpr":"state.weight * 0.77","isAmrap":false}]},{"sets":[{"repsExpr":"4","weightExpr":"state.weight * 0.82","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.82","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.82","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.82","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.82","isAmrap":false}]},{"sets":[{"repsExpr":"1","weightExpr":"state.weight * rpeMultiplier(1, 8)","isAmrap":false,"rpeExpr":"8"},{"repsExpr":"1","weightExpr":"state.weight * rpeMultiplier(1, 8)","isAmrap":false,"rpeExpr":"8"},{"repsExpr":"4","weightExpr":"state.weight * 0.84","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.84","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.84","isAmrap":false}]},{"sets":[{"repsExpr":"5","weightExpr":"state.weight * 0.79","isAmrap":false},{"repsExpr":"5","weightExpr":"state.weight * 0.79","isAmrap":false},{"repsExpr":"5","weightExpr":"state.weight * 0.79","isAmrap":false},{"repsExpr":"5","weightExpr":"state.weight * 0.79","isAmrap":false}]},{"sets":[{"repsExpr":"3","weightExpr":"state.weight * 0.84","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.84","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.84","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.84","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.84","isAmrap":false}]},{"sets":[{"repsExpr":"1","weightExpr":"state.weight * rpeMultiplier(1, 9)","isAmrap":false,"rpeExpr":"9"},{"repsExpr":"3","weightExpr":"state.weight * 0.86","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.86","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.86","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.86","isAmrap":false}]},{"sets":[{"repsExpr":"4","weightExpr":"state.weight * 0.81","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.81","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.81","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.81","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.81","isAmrap":false}]},{"sets":[{"repsExpr":"1","weightExpr":"state.weight * 0.86","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.78","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.78","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.78","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.78","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.78","isAmrap":false}]},{"sets":[{"repsExpr":"1","weightExpr":"state.weight * rpeMultiplier(1, 9.5)","isAmrap":false,"rpeExpr":"9.5"}]}],"name":"Bench Press","id":"gztbdfoz","finishDayExpr":"","state":{"weight":{"value":277,"unit":"lb"}},"diffPaths":[],"enableRpe":true,"enableRepRanges":false},{"variationExpr":"(week == 1) ? 1 :\n(week == 2) ? 2 :\n(week == 3) ? 3 :\n(week == 4) ? 4 :\n(week == 5) ? 5 :\n(week == 6) || (week == 7) || (week == 8) || (week == 9) ? 6 :\n 1","exerciseType":{"id":"benchPressCloseGrip","equipment":"barbell"},"warmupSets":[{"reps":5,"threshold":{"value":120,"unit":"lb"},"value":0.3},{"reps":5,"threshold":{"value":90,"unit":"lb"},"value":0.5},{"reps":5,"threshold":{"value":45,"unit":"lb"},"value":0.8}],"reuseLogic":{"states":{}},"descriptions":[],"stateMetadata":{},"variations":[{"sets":[{"repsExpr":"6","weightExpr":"state.weight * rpeMultiplier(6, 7)","isAmrap":false,"rpeExpr":"7"},{"repsExpr":"6","weightExpr":"state.weight * rpeMultiplier(6, 7)","isAmrap":false,"rpeExpr":"7"},{"repsExpr":"6","weightExpr":"state.weight * rpeMultiplier(6, 7)","isAmrap":false,"rpeExpr":"7"}]},{"sets":[{"repsExpr":"6","weightExpr":"state.weight * rpeMultiplier(6, 7.5)","isAmrap":false,"rpeExpr":"7.5"},{"repsExpr":"6","weightExpr":"state.weight * rpeMultiplier(6, 7.5)","isAmrap":false,"rpeExpr":"7.5"},{"repsExpr":"6","weightExpr":"state.weight * rpeMultiplier(6, 7.5)","isAmrap":false,"rpeExpr":"7.5"}]},{"sets":[{"repsExpr":"6","weightExpr":"state.weight * rpeMultiplier(6, 8)","isAmrap":false,"rpeExpr":"8"},{"repsExpr":"6","weightExpr":"state.weight * rpeMultiplier(6, 8)","isAmrap":false,"rpeExpr":"8"},{"repsExpr":"6","weightExpr":"state.weight * rpeMultiplier(6, 8)","isAmrap":false,"rpeExpr":"8"}]},{"sets":[{"repsExpr":"6","weightExpr":"state.weight * rpeMultiplier(6, 8.5)","isAmrap":false,"rpeExpr":"8.5"},{"repsExpr":"6","weightExpr":"state.weight * rpeMultiplier(6, 8.5)","isAmrap":false,"rpeExpr":"8.5"},{"repsExpr":"6","weightExpr":"state.weight * rpeMultiplier(6, 8.5)","isAmrap":false,"rpeExpr":"8.5"}]},{"sets":[{"repsExpr":"5","weightExpr":"state.weight * rpeMultiplier(5, 7)","isAmrap":false,"rpeExpr":"7"},{"repsExpr":"5","weightExpr":"state.weight * rpeMultiplier(5, 7)","isAmrap":false,"rpeExpr":"7"}]},{"sets":[{"repsExpr":"5","weightExpr":"state.weight * rpeMultiplier(5, 7)","isAmrap":false,"rpeExpr":"7"},{"repsExpr":"5","weightExpr":"state.weight * rpeMultiplier(5, 7)","isAmrap":false,"rpeExpr":"7"},{"repsExpr":"5","weightExpr":"state.weight * rpeMultiplier(5, 7)","isAmrap":false,"rpeExpr":"7"}]}],"name":"Bench Press Close Grip","id":"dqlviszm","finishDayExpr":"","state":{"weight":{"value":255,"unit":"lb"}},"diffPaths":[],"enableRpe":true,"enableRepRanges":false},{"variationExpr":"(week == 1 && dayInWeek == 1) || (week == 2 && dayInWeek == 1) || (week == 3 && dayInWeek == 1) || (week == 4 && dayInWeek == 1) ? 1 :\n(week == 1 && dayInWeek == 3) || (week == 2 && dayInWeek == 3) || (week == 3 && dayInWeek == 3) || (week == 4 && dayInWeek == 3) ? 2 :\n(week == 5 && dayInWeek == 1) || (week == 6 && dayInWeek == 1) || (week == 7 && dayInWeek == 1) || (week == 8 && dayInWeek == 1) ? 3 :\n(week == 5 && dayInWeek == 3) || (week == 6 && dayInWeek == 3) || (week == 7 && dayInWeek == 3) || (week == 8 && dayInWeek == 3) ? 4 :\n 1","exerciseType":{"id":"chestSupportedRow","equipment":"dumbbell"},"warmupSets":[{"reps":5,"threshold":{"value":60,"unit":"lb"},"value":0.3},{"reps":5,"threshold":{"value":30,"unit":"lb"},"value":0.5},{"reps":5,"threshold":{"value":10,"unit":"lb"},"value":0.8}],"reuseLogic":{"states":{}},"descriptions":[],"stateMetadata":{},"variations":[{"sets":[{"minRepsExpr":"10","repsExpr":"12","weightExpr":"state.weight * rpeMultiplier(12, 7)","isAmrap":false,"rpeExpr":"7"},{"minRepsExpr":"10","repsExpr":"12","weightExpr":"state.weight * rpeMultiplier(12, 7)","isAmrap":false,"rpeExpr":"7"},{"minRepsExpr":"10","repsExpr":"12","weightExpr":"state.weight * rpeMultiplier(12, 7)","isAmrap":false,"rpeExpr":"7"},{"minRepsExpr":"10","repsExpr":"12","weightExpr":"state.weight * rpeMultiplier(12, 7)","isAmrap":false,"rpeExpr":"7"}]},{"sets":[{"minRepsExpr":"10","repsExpr":"12","weightExpr":"state.weight * rpeMultiplier(12, 8)","isAmrap":false,"rpeExpr":"8"},{"minRepsExpr":"10","repsExpr":"12","weightExpr":"state.weight * rpeMultiplier(12, 8)","isAmrap":false,"rpeExpr":"8"},{"minRepsExpr":"10","repsExpr":"12","weightExpr":"state.weight * rpeMultiplier(12, 8)","isAmrap":false,"rpeExpr":"8"}]},{"sets":[{"minRepsExpr":"8","repsExpr":"10","weightExpr":"state.weight * rpeMultiplier(10, 7)","isAmrap":false,"rpeExpr":"7"},{"minRepsExpr":"8","repsExpr":"10","weightExpr":"state.weight * rpeMultiplier(10, 7)","isAmrap":false,"rpeExpr":"7"},{"minRepsExpr":"8","repsExpr":"10","weightExpr":"state.weight * rpeMultiplier(10, 7)","isAmrap":false,"rpeExpr":"7"},{"minRepsExpr":"8","repsExpr":"10","weightExpr":"state.weight * rpeMultiplier(10, 7)","isAmrap":false,"rpeExpr":"7"}]},{"sets":[{"minRepsExpr":"8","repsExpr":"10","weightExpr":"state.weight * rpeMultiplier(10, 8)","isAmrap":false,"rpeExpr":"8"},{"minRepsExpr":"8","repsExpr":"10","weightExpr":"state.weight * rpeMultiplier(10, 8)","isAmrap":false,"rpeExpr":"8"},{"minRepsExpr":"8","repsExpr":"10","weightExpr":"state.weight * rpeMultiplier(10, 8)","isAmrap":false,"rpeExpr":"8"}]}],"name":"Chest-Supported Row","id":"fhonwree","finishDayExpr":"","state":{"weight":{"value":170,"unit":"lb"}},"diffPaths":[],"enableRpe":true,"enableRepRanges":true},{"variationExpr":"(week == 1) || (week == 2) || (week == 3) || (week == 4) || (week == 5) || (week == 6) || (week == 7) || (week == 8) || (week == 9) ? 1 :\n 1","exerciseType":{"id":"facePull","equipment":"band"},"reuseLogic":{"states":{}},"descriptions":[],"stateMetadata":{},"variations":[{"sets":[{"repsExpr":"30","weightExpr":"state.weight * rpeMultiplier(30)","isAmrap":false},{"repsExpr":"30","weightExpr":"state.weight * rpeMultiplier(30)","isAmrap":false},{"repsExpr":"30","weightExpr":"state.weight * rpeMultiplier(30)","isAmrap":false}]}],"name":"Face Pull","id":"uhqwmsqz","finishDayExpr":"","state":{"weight":{"value":0,"unit":"lb"}},"diffPaths":[],"enableRpe":false,"enableRepRanges":false},{"variationExpr":"(week == 1 && dayInWeek == 2) ? 1 :\n(week == 1 && dayInWeek == 4) ? 2 :\n(week == 2 && dayInWeek == 2) ? 3 :\n(week == 2 && dayInWeek == 4) ? 4 :\n(week == 3 && dayInWeek == 2) ? 5 :\n(week == 3 && dayInWeek == 4) ? 6 :\n(week == 4 && dayInWeek == 2) ? 7 :\n(week == 4 && dayInWeek == 4) ? 8 :\n(week == 5 && dayInWeek == 2) ? 9 :\n(week == 5 && dayInWeek == 4) ? 10 :\n(week == 6 && dayInWeek == 2) ? 11 :\n(week == 6 && dayInWeek == 4) ? 12 :\n(week == 7 && dayInWeek == 2) ? 13 :\n(week == 7 && dayInWeek == 4) ? 14 :\n(week == 8 && dayInWeek == 2) ? 15 :\n(week == 8 && dayInWeek == 4) ? 16 :\n(week == 9 && dayInWeek == 1) ? 17 :\n(week == 9 && dayInWeek == 3) ? 18 :\n 1","exerciseType":{"id":"deadlift","equipment":"barbell"},"warmupSets":[{"reps":5,"threshold":{"value":150,"unit":"lb"},"value":0.3},{"reps":5,"threshold":{"value":125,"unit":"lb"},"value":0.5},{"reps":5,"threshold":{"value":95,"unit":"lb"},"value":0.8}],"reuseLogic":{"states":{}},"descriptions":[],"stateMetadata":{},"variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight * 0.74","isAmrap":false,"rpeExpr":""},{"repsExpr":"5","weightExpr":"state.weight * 0.74","isAmrap":false,"rpeExpr":""},{"repsExpr":"5","weightExpr":"state.weight * 0.74","isAmrap":false,"rpeExpr":""},{"repsExpr":"5","weightExpr":"state.weight * 0.74","isAmrap":false,"rpeExpr":""}]},{"sets":[{"repsExpr":"4","weightExpr":"state.weight * 0.67","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.67","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.67","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.67","isAmrap":false}]},{"sets":[{"repsExpr":"5","weightExpr":"state.weight * 0.75","isAmrap":false},{"repsExpr":"5","weightExpr":"state.weight * 0.75","isAmrap":false},{"repsExpr":"5","weightExpr":"state.weight * 0.75","isAmrap":false},{"repsExpr":"5","weightExpr":"state.weight * 0.75","isAmrap":false},{"repsExpr":"5","weightExpr":"state.weight * 0.75","isAmrap":false}]},{"sets":[{"repsExpr":"4","weightExpr":"state.weight * 0.69","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.69","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.69","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.69","isAmrap":false}]},{"sets":[{"repsExpr":"4","weightExpr":"state.weight * 0.79","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.79","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.79","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.79","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.79","isAmrap":false}]},{"sets":[{"repsExpr":"4","weightExpr":"state.weight * 0.71","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.71","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.71","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.71","isAmrap":false}]},{"sets":[{"repsExpr":"4","weightExpr":"state.weight * 0.81","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.81","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.81","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.81","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.81","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.81","isAmrap":false}]},{"sets":[{"repsExpr":"4","weightExpr":"state.weight * 0.73","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.73","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.73","isAmrap":false},{"repsExpr":"4","weightExpr":"state.weight * 0.73","isAmrap":false}]},{"sets":[{"repsExpr":"3","weightExpr":"state.weight * 0.79","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.79","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.79","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.79","isAmrap":false}]},{"sets":[{"repsExpr":"3","weightExpr":"state.weight * 0.72","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.72","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.72","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.72","isAmrap":false}]},{"sets":[{"repsExpr":"2","weightExpr":"state.weight * rpeMultiplier(2, 7)","isAmrap":false,"rpeExpr":"7"},{"repsExpr":"3","weightExpr":"state.weight * 0.82","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.82","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.82","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.82","isAmrap":false}]},{"sets":[{"repsExpr":"3","weightExpr":"state.weight * 0.74","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.74","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.74","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.74","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.74","isAmrap":false}]},{"sets":[{"repsExpr":"1","weightExpr":"state.weight * rpeMultiplier(1, 8)","isAmrap":false,"rpeExpr":"8"},{"repsExpr":"2","weightExpr":"state.weight * 0.84","isAmrap":false},{"repsExpr":"2","weightExpr":"state.weight * 0.84","isAmrap":false},{"repsExpr":"2","weightExpr":"state.weight * 0.84","isAmrap":false},{"repsExpr":"2","weightExpr":"state.weight * 0.84","isAmrap":false},{"repsExpr":"2","weightExpr":"state.weight * 0.84","isAmrap":false}]},{"sets":[{"repsExpr":"3","weightExpr":"state.weight * 0.76","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.76","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.76","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.76","isAmrap":false},{"repsExpr":"3","weightExpr":"state.weight * 0.76","isAmrap":false}]},{"sets":[{"repsExpr":"1","weightExpr":"state.weight * rpeMultiplier(1, 8.5)","isAmrap":false,"rpeExpr":"8.5"},{"repsExpr":"2","weightExpr":"state.weight * 0.86","isAmrap":false},{"repsExpr":"2","weightExpr":"state.weight * 0.86","isAmrap":false},{"repsExpr":"2","weightExpr":"state.weight * 0.86","isAmrap":false},{"repsExpr":"2","weightExpr":"state.weight * 0.86","isAmrap":false}]},{"sets":[{"repsExpr":"2","weightExpr":"state.weight * 0.78","isAmrap":false},{"repsExpr":"2","weightExpr":"state.weight * 0.78","isAmrap":false},{"repsExpr":"2","weightExpr":"state.weight * 0.78","isAmrap":false},{"repsExpr":"2","weightExpr":"state.weight * 0.78","isAmrap":false},{"repsExpr":"2","weightExpr":"state.weight * 0.78","isAmrap":false}]},{"sets":[{"repsExpr":"1","weightExpr":"state.weight * 0.75","isAmrap":false},{"repsExpr":"1","weightExpr":"state.weight * 0.75","isAmrap":false},{"repsExpr":"1","weightExpr":"state.weight * 0.75","isAmrap":false},{"repsExpr":"1","weightExpr":"state.weight * 0.75","isAmrap":false},{"repsExpr":"1","weightExpr":"state.weight * 0.75","isAmrap":false}]},{"sets":[{"repsExpr":"1","weightExpr":"state.weight * rpeMultiplier(1, 9.5)","isAmrap":false,"rpeExpr":"9.5"}]}],"name":"Deadlift","id":"bapatoug","finishDayExpr":"","state":{"weight":{"value":499,"unit":"lb"}},"diffPaths":[],"enableRpe":true,"enableRepRanges":false},{"variationExpr":"(week == 1) || (week == 2) || (week == 3) || (week == 4) ? 1 :\n(week == 5) || (week == 6) || (week == 7) || (week == 8) ? 2 :\n 1","exerciseType":{"id":"pendlayRow","equipment":"barbell"},"warmupSets":[{"reps":5,"threshold":{"value":60,"unit":"lb"},"value":0.3},{"reps":5,"threshold":{"value":30,"unit":"lb"},"value":0.5},{"reps":5,"threshold":{"value":10,"unit":"lb"},"value":0.8}],"reuseLogic":{"states":{}},"descriptions":[],"stateMetadata":{},"variations":[{"sets":[{"minRepsExpr":"5","repsExpr":"7","weightExpr":"state.weight * rpeMultiplier(7, 7.5)","isAmrap":false,"rpeExpr":"7.5"},{"minRepsExpr":"5","repsExpr":"7","weightExpr":"state.weight * rpeMultiplier(7, 7.5)","isAmrap":false,"rpeExpr":"7.5"},{"minRepsExpr":"5","repsExpr":"7","weightExpr":"state.weight * rpeMultiplier(7, 7.5)","isAmrap":false,"rpeExpr":"7.5"}]},{"sets":[{"minRepsExpr":"4","repsExpr":"6","weightExpr":"state.weight * rpeMultiplier(6, 7.5)","isAmrap":false,"rpeExpr":"7.5"},{"minRepsExpr":"4","repsExpr":"6","weightExpr":"state.weight * rpeMultiplier(6, 7.5)","isAmrap":false,"rpeExpr":"7.5"},{"minRepsExpr":"4","repsExpr":"6","weightExpr":"state.weight * rpeMultiplier(6, 7.5)","isAmrap":false,"rpeExpr":"7.5"}]}],"name":"Pendlay Row","id":"uonhevhj","finishDayExpr":"","state":{"weight":{"value":185,"unit":"lb"}},"diffPaths":[],"enableRpe":true,"enableRepRanges":true},{"variationExpr":"(week == 1) || (week == 2) || (week == 3) || (week == 4) ? 1 :\n(week == 5) || (week == 6) || (week == 7) || (week == 8) ? 2 :\n 1","exerciseType":{"id":"backExtension","equipment":"leverageMachine"},"reuseLogic":{"states":{}},"descriptions":[],"stateMetadata":{},"variations":[{"sets":[{"minRepsExpr":"10","repsExpr":"12","weightExpr":"state.weight * rpeMultiplier(12, 7.5)","isAmrap":false,"rpeExpr":"7.5"},{"minRepsExpr":"10","repsExpr":"12","weightExpr":"state.weight * rpeMultiplier(12, 7.5)","isAmrap":false,"rpeExpr":"7.5"},{"minRepsExpr":"10","repsExpr":"12","weightExpr":"state.weight * rpeMultiplier(12, 7.5)","isAmrap":false,"rpeExpr":"7.5"}]},{"sets":[{"minRepsExpr":"6","repsExpr":"9","weightExpr":"state.weight * rpeMultiplier(9, 7.5)","isAmrap":false,"rpeExpr":"7.5"},{"minRepsExpr":"6","repsExpr":"9","weightExpr":"state.weight * rpeMultiplier(9, 7.5)","isAmrap":false,"rpeExpr":"7.5"},{"minRepsExpr":"6","repsExpr":"9","weightExpr":"state.weight * rpeMultiplier(9, 7.5)","isAmrap":false,"rpeExpr":"7.5"}]}],"name":"Back Extension","id":"klfwrvhx","finishDayExpr":"","state":{"weight":{"value":50,"unit":"lb"}},"diffPaths":[],"enableRpe":true,"enableRepRanges":true},{"variationExpr":"(week == 1) || (week == 2) || (week == 5) ? 1 :\n(week == 3) || (week == 4) || (week == 6) || (week == 7) || (week == 8) ? 2 :\n 1","exerciseType":{"id":"pullUp","equipment":"bodyweight"},"reuseLogic":{"states":{}},"descriptions":[],"stateMetadata":{},"variations":[{"sets":[{"repsExpr":"6","weightExpr":"state.weight * rpeMultiplier(6, 8.5)","isAmrap":false,"rpeExpr":"8.5"},{"repsExpr":"6","weightExpr":"state.weight * rpeMultiplier(6, 8.5)","isAmrap":false,"rpeExpr":"8.5"},{"repsExpr":"6","weightExpr":"state.weight * rpeMultiplier(6, 8.5)","isAmrap":false,"rpeExpr":"8.5"},{"repsExpr":"6","weightExpr":"state.weight * rpeMultiplier(6, 8.5)","isAmrap":false,"rpeExpr":"8.5"},{"repsExpr":"6","weightExpr":"state.weight * rpeMultiplier(6, 8.5)","isAmrap":false,"rpeExpr":"8.5"}]},{"sets":[{"repsExpr":"7","weightExpr":"state.weight * rpeMultiplier(7, 8.5)","isAmrap":false,"rpeExpr":"8.5"},{"repsExpr":"7","weightExpr":"state.weight * rpeMultiplier(7, 8.5)","isAmrap":false,"rpeExpr":"8.5"},{"repsExpr":"7","weightExpr":"state.weight * rpeMultiplier(7, 8.5)","isAmrap":false,"rpeExpr":"8.5"},{"repsExpr":"7","weightExpr":"state.weight * rpeMultiplier(7, 8.5)","isAmrap":false,"rpeExpr":"8.5"},{"repsExpr":"7","weightExpr":"state.weight * rpeMultiplier(7, 8.5)","isAmrap":false,"rpeExpr":"8.5"}]}],"name":"Pull Up","id":"xcmgbjos","finishDayExpr":"","state":{"weight":{"value":0,"unit":"lb"}},"diffPaths":[],"enableRpe":true,"enableRepRanges":false},{"variationExpr":"(week == 1) || (week == 2) ? 1 :\n(week == 3) || (week == 4) ? 2 :\n(week == 5) || (week == 6) ? 3 :\n(week == 7) || (week == 8) ? 4 :\n 1","exerciseType":{"id":"overheadPress","equipment":"barbell"},"warmupSets":[{"reps":5,"threshold":{"value":120,"unit":"lb"},"value":0.3},{"reps":5,"threshold":{"value":90,"unit":"lb"},"value":0.5},{"reps":5,"threshold":{"value":45,"unit":"lb"},"value":0.8}],"reuseLogic":{"states":{}},"descriptions":[],"stateMetadata":{},"variations":[{"sets":[{"minRepsExpr":"8","repsExpr":"10","weightExpr":"state.weight * rpeMultiplier(10, 7)","isAmrap":false,"rpeExpr":"7"},{"minRepsExpr":"8","repsExpr":"10","weightExpr":"state.weight * rpeMultiplier(10, 7)","isAmrap":false,"rpeExpr":"7"},{"minRepsExpr":"8","repsExpr":"10","weightExpr":"state.weight * rpeMultiplier(10, 7)","isAmrap":false,"rpeExpr":"7"}]},{"sets":[{"minRepsExpr":"8","repsExpr":"10","weightExpr":"state.weight * rpeMultiplier(10, 8)","isAmrap":false,"rpeExpr":"8"},{"minRepsExpr":"8","repsExpr":"10","weightExpr":"state.weight * rpeMultiplier(10, 8)","isAmrap":false,"rpeExpr":"8"},{"minRepsExpr":"8","repsExpr":"10","weightExpr":"state.weight * rpeMultiplier(10, 8)","isAmrap":false,"rpeExpr":"8"}]},{"sets":[{"minRepsExpr":"6","repsExpr":"8","weightExpr":"state.weight * rpeMultiplier(8, 7)","isAmrap":false,"rpeExpr":"7"},{"minRepsExpr":"6","repsExpr":"8","weightExpr":"state.weight * rpeMultiplier(8, 7)","isAmrap":false,"rpeExpr":"7"},{"minRepsExpr":"6","repsExpr":"8","weightExpr":"state.weight * rpeMultiplier(8, 7)","isAmrap":false,"rpeExpr":"7"}]},{"sets":[{"minRepsExpr":"4","repsExpr":"6","weightExpr":"state.weight * rpeMultiplier(6, 7)","isAmrap":false,"rpeExpr":"7"},{"minRepsExpr":"4","repsExpr":"6","weightExpr":"state.weight * rpeMultiplier(6, 7)","isAmrap":false,"rpeExpr":"7"},{"minRepsExpr":"4","repsExpr":"6","weightExpr":"state.weight * rpeMultiplier(6, 7)","isAmrap":false,"rpeExpr":"7"}]}],"name":"Overhead Press","id":"nwvixzep","finishDayExpr":"","state":{"weight":{"value":175,"unit":"lb"}},"diffPaths":[],"enableRpe":true,"enableRepRanges":true},{"variationExpr":"(week == 1) || (week == 2) || (week == 3) || (week == 4) ? 1 :\n(week == 5) || (week == 6) || (week == 7) || (week == 8) ? 2 :\n 1","exerciseType":{"id":"legPress","equipment":"leverageMachine"},"warmupSets":[{"reps":5,"threshold":{"value":60,"unit":"lb"},"value":0.3},{"reps":5,"threshold":{"value":30,"unit":"lb"},"value":0.5},{"reps":5,"threshold":{"value":10,"unit":"lb"},"value":0.8}],"reuseLogic":{"states":{}},"descriptions":[],"stateMetadata":{},"variations":[{"sets":[{"minRepsExpr":"8","repsExpr":"10","weightExpr":"state.weight * rpeMultiplier(10, 7.5)","isAmrap":false,"rpeExpr":"7.5"},{"minRepsExpr":"8","repsExpr":"10","weightExpr":"state.weight * rpeMultiplier(10, 7.5)","isAmrap":false,"rpeExpr":"7.5"},{"minRepsExpr":"8","repsExpr":"10","weightExpr":"state.weight * rpeMultiplier(10, 7.5)","isAmrap":false,"rpeExpr":"7.5"}]},{"sets":[{"minRepsExpr":"6","repsExpr":"8","weightExpr":"state.weight * rpeMultiplier(8, 7.5)","isAmrap":false,"rpeExpr":"7.5"},{"minRepsExpr":"6","repsExpr":"8","weightExpr":"state.weight * rpeMultiplier(8, 7.5)","isAmrap":false,"rpeExpr":"7.5"},{"minRepsExpr":"6","repsExpr":"8","weightExpr":"state.weight * rpeMultiplier(8, 7.5)","isAmrap":false,"rpeExpr":"7.5"}]}],"name":"Leg Press","id":"evicxsxj","finishDayExpr":"","state":{"weight":{"value":540,"unit":"lb"}},"diffPaths":[],"enableRpe":true,"enableRepRanges":true},{"variationExpr":"(week == 1) || (week == 2) || (week == 3) || (week == 4) ? 1 :\n(week == 5) || (week == 6) ? 2 :\n(week == 7) || (week == 8) ? 3 :\n 1","exerciseType":{"id":"sitUp","equipment":"bodyweight"},"reuseLogic":{"states":{}},"descriptions":[],"stateMetadata":{},"variations":[{"sets":[{"minRepsExpr":"12","repsExpr":"15","weightExpr":"state.weight * rpeMultiplier(15, 7.5)","isAmrap":false,"rpeExpr":"7.5"},{"minRepsExpr":"12","repsExpr":"15","weightExpr":"state.weight * rpeMultiplier(15, 7.5)","isAmrap":false,"rpeExpr":"7.5"},{"minRepsExpr":"12","repsExpr":"15","weightExpr":"state.weight * rpeMultiplier(15, 7.5)","isAmrap":false,"rpeExpr":"7.5"}]},{"sets":[{"minRepsExpr":"10","repsExpr":"12","weightExpr":"state.weight * rpeMultiplier(12, 7.5)","isAmrap":false,"rpeExpr":"7.5"},{"minRepsExpr":"10","repsExpr":"12","weightExpr":"state.weight * rpeMultiplier(12, 7.5)","isAmrap":false,"rpeExpr":"7.5"},{"minRepsExpr":"10","repsExpr":"12","weightExpr":"state.weight * rpeMultiplier(12, 7.5)","isAmrap":false,"rpeExpr":"7.5"}]},{"sets":[{"minRepsExpr":"8","repsExpr":"10","weightExpr":"state.weight * rpeMultiplier(10, 7.5)","isAmrap":false,"rpeExpr":"7.5"},{"minRepsExpr":"8","repsExpr":"10","weightExpr":"state.weight * rpeMultiplier(10, 7.5)","isAmrap":false,"rpeExpr":"7.5"},{"minRepsExpr":"8","repsExpr":"10","weightExpr":"state.weight * rpeMultiplier(10, 7.5)","isAmrap":false,"rpeExpr":"7.5"}]}],"name":"Sit Up","id":"vifmqthf","finishDayExpr":"","state":{"weight":{"value":0,"unit":"lb"}},"diffPaths":[],"enableRpe":true,"enableRepRanges":true},{"variationExpr":"(week == 1) ? 1 :\n(week == 2) ? 2 :\n(week == 3) ? 3 :\n(week == 4) ? 4 :\n(week == 5) ? 5 :\n(week == 6) ? 6 :\n(week == 7) ? 7 :\n(week == 8) ? 8 :\n 1","exerciseType":{"id":"legsUpBenchPress","equipment":"barbell"},"warmupSets":[{"reps":5,"threshold":{"value":120,"unit":"lb"},"value":0.3},{"reps":5,"threshold":{"value":90,"unit":"lb"},"value":0.5},{"reps":5,"threshold":{"value":45,"unit":"lb"},"value":0.8}],"reuseLogic":{"states":{}},"descriptions":[],"stateMetadata":{},"variations":[{"sets":[{"repsExpr":"6","weightExpr":"state.weight * rpeMultiplier(6, 7)","isAmrap":false,"rpeExpr":"7"},{"repsExpr":"6","weightExpr":"state.weight * rpeMultiplier(6, 7)","isAmrap":false,"rpeExpr":"7"},{"repsExpr":"6","weightExpr":"state.weight * rpeMultiplier(6, 7)","isAmrap":false,"rpeExpr":"7"}]},{"sets":[{"repsExpr":"6","weightExpr":"state.weight * rpeMultiplier(6, 7.5)","isAmrap":false,"rpeExpr":"7.5"},{"repsExpr":"6","weightExpr":"state.weight * rpeMultiplier(6, 7.5)","isAmrap":false,"rpeExpr":"7.5"},{"repsExpr":"6","weightExpr":"state.weight * rpeMultiplier(6, 7.5)","isAmrap":false,"rpeExpr":"7.5"}]},{"sets":[{"repsExpr":"6","weightExpr":"state.weight * rpeMultiplier(6, 8)","isAmrap":false,"rpeExpr":"8"},{"repsExpr":"6","weightExpr":"state.weight * rpeMultiplier(6, 8)","isAmrap":false,"rpeExpr":"8"},{"repsExpr":"6","weightExpr":"state.weight * rpeMultiplier(6, 8)","isAmrap":false,"rpeExpr":"8"}]},{"sets":[{"repsExpr":"6","weightExpr":"state.weight * rpeMultiplier(6, 8.5)","isAmrap":false,"rpeExpr":"8.5"},{"repsExpr":"6","weightExpr":"state.weight * rpeMultiplier(6, 8.5)","isAmrap":false,"rpeExpr":"8.5"},{"repsExpr":"6","weightExpr":"state.weight * rpeMultiplier(6, 8.5)","isAmrap":false,"rpeExpr":"8.5"}]},{"sets":[{"repsExpr":"5","weightExpr":"state.weight * rpeMultiplier(5, 8.5)","isAmrap":false,"rpeExpr":"8.5"},{"repsExpr":"5","weightExpr":"state.weight * rpeMultiplier(5, 8.5)","isAmrap":false,"rpeExpr":"8.5"}]},{"sets":[{"repsExpr":"5","weightExpr":"state.weight * rpeMultiplier(5, 7)","isAmrap":false,"rpeExpr":"7"},{"repsExpr":"5","weightExpr":"state.weight * rpeMultiplier(5, 7)","isAmrap":false,"rpeExpr":"7"},{"repsExpr":"5","weightExpr":"state.weight * rpeMultiplier(5, 7)","isAmrap":false,"rpeExpr":"7"}]},{"sets":[{"repsExpr":"5","weightExpr":"state.weight * rpeMultiplier(5, 7.5)","isAmrap":false,"rpeExpr":"7.5"},{"repsExpr":"5","weightExpr":"state.weight * rpeMultiplier(5, 7.5)","isAmrap":false,"rpeExpr":"7.5"},{"repsExpr":"5","weightExpr":"state.weight * rpeMultiplier(5, 7.5)","isAmrap":false,"rpeExpr":"7.5"}]},{"sets":[{"repsExpr":"5","weightExpr":"state.weight * rpeMultiplier(5, 8)","isAmrap":false,"rpeExpr":"8"},{"repsExpr":"5","weightExpr":"state.weight * rpeMultiplier(5, 8)","isAmrap":false,"rpeExpr":"8"},{"repsExpr":"5","weightExpr":"state.weight * rpeMultiplier(5, 8)","isAmrap":false,"rpeExpr":"8"}]}],"name":"Legs Up Bench Press","id":"sooillps","finishDayExpr":"","state":{"weight":{"value":235,"unit":"lb"}},"diffPaths":[],"enableRpe":true,"enableRepRanges":false},{"variationExpr":"(week == 1) || (week == 2) || (week == 3) || (week == 4) ? 1 :\n(week == 5) || (week == 6) || (week == 7) || (week == 8) ? 2 :\n 1","exerciseType":{"id":"bentOverRow","equipment":"barbell"},"warmupSets":[{"reps":5,"threshold":{"value":150,"unit":"lb"},"value":0.3},{"reps":5,"threshold":{"value":125,"unit":"lb"},"value":0.5},{"reps":5,"threshold":{"value":95,"unit":"lb"},"value":0.8}],"reuseLogic":{"states":{}},"descriptions":[],"stateMetadata":{},"variations":[{"sets":[{"minRepsExpr":"6","repsExpr":"8","weightExpr":"state.weight * rpeMultiplier(8, 8)","isAmrap":false,"rpeExpr":"8"},{"minRepsExpr":"6","repsExpr":"8","weightExpr":"state.weight * rpeMultiplier(8, 8)","isAmrap":false,"rpeExpr":"8"},{"minRepsExpr":"6","repsExpr":"8","weightExpr":"state.weight * rpeMultiplier(8, 8)","isAmrap":false,"rpeExpr":"8"}]},{"sets":[{"minRepsExpr":"4","repsExpr":"6","weightExpr":"state.weight * rpeMultiplier(6, 8)","isAmrap":false,"rpeExpr":"8"},{"minRepsExpr":"4","repsExpr":"6","weightExpr":"state.weight * rpeMultiplier(6, 8)","isAmrap":false,"rpeExpr":"8"},{"minRepsExpr":"4","repsExpr":"6","weightExpr":"state.weight * rpeMultiplier(6, 8)","isAmrap":false,"rpeExpr":"8"}]}],"name":"Bent Over Row","id":"vcsewpkk","finishDayExpr":"","state":{"weight":{"value":215,"unit":"lb"}},"diffPaths":[],"enableRpe":true,"enableRepRanges":true},{"variationExpr":"(week == 1) || (week == 2) || (week == 3) || (week == 4) ? 1 :\n(week == 5) || (week == 6) || (week == 7) || (week == 8) ? 2 :\n 1","exerciseType":{"id":"latPulldown","equipment":"cable"},"reuseLogic":{"states":{}},"descriptions":[],"stateMetadata":{},"variations":[{"sets":[{"minRepsExpr":"10","repsExpr":"12","weightExpr":"state.weight * rpeMultiplier(12, 8.5)","isAmrap":false,"rpeExpr":"8.5"},{"minRepsExpr":"10","repsExpr":"12","weightExpr":"state.weight * rpeMultiplier(12, 8.5)","isAmrap":false,"rpeExpr":"8.5"},{"minRepsExpr":"10","repsExpr":"12","weightExpr":"state.weight * rpeMultiplier(12, 8.5)","isAmrap":false,"rpeExpr":"8.5"}]},{"sets":[{"minRepsExpr":"8","repsExpr":"10","weightExpr":"state.weight * rpeMultiplier(10, 8.5)","isAmrap":false,"rpeExpr":"8.5"},{"minRepsExpr":"8","repsExpr":"10","weightExpr":"state.weight * rpeMultiplier(10, 8.5)","isAmrap":false,"rpeExpr":"8.5"},{"minRepsExpr":"8","repsExpr":"10","weightExpr":"state.weight * rpeMultiplier(10, 8.5)","isAmrap":false,"rpeExpr":"8.5"}]}],"name":"Lat Pulldown","id":"zpbhrpdy","finishDayExpr":"","state":{"weight":{"value":70,"unit":"lb"}},"diffPaths":[],"enableRpe":true,"enableRepRanges":true}],"deletedExercises":[],"clonedAt":1703312225194},"version":"20250306192146","settings":{"timers":{"warmup":90,"workout":180,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}