User Profile
wkseveiqad
Current program: BMPB-I
Main Lifts Progress
Bench Press
Barbell
🏋 Max lifted reps x weight: 1 x 300 lb
Squat
Barbell
🏋 Max lifted reps x weight: 1 x 385 lb
Overhead Press
Barbell
🏋 Max lifted reps x weight: 2 x 145 lb
Deadlift
Barbell
🏋 Max lifted reps x weight: 1 x 425 lb
Bench Press Close Grip
Barbell
🏋 Max lifted reps x weight: 10 x 140 lb
Overhead Press
Dumbbell
🏋 Max lifted reps x weight: 8 x 50 lb
Squat
Dumbbell
🏋 Max lifted reps x weight: 10 x 100 lb
Rest Lifts Progress
Bent Over One Arm Row
Dumbbell
🏋 Max lifted reps x weight: 8 x 110 lb
Lateral Raise
Dumbbell
🏋 Max lifted reps x weight: 15 x 15 lb
Bicep Curl
EZ Bar
🏋 Max lifted reps x weight: 10 x 75 lb
Romanian Deadlift
Barbell
🏋 Max lifted reps x weight: 10 x 185 lb
Goblet Squat
Kettlebell
🏋 Max lifted reps x weight: 15 x 20 lb
Kettlebell
Incline Bench Press
Barbell
🏋 Max lifted reps x weight: 5 x 255 lb
Standing Calf Raise
Barbell
🏋 Max lifted reps x weight: 8 x 200 lb
Leg Extension
Leverage Machine
🏋 Max lifted reps x weight: 15 x 135 lb
Leverage Machine
Incline Row
Dumbbell
🏋 Max lifted reps x weight: 15 x 40 lb
Shrug
Dumbbell
🏋 Max lifted reps x weight: 20 x 50 lb
Reverse Fly
Dumbbell
🏋 Max lifted reps x weight: 20 x 10 lb
Skullcrusher
EZ Bar
🏋 Max lifted reps x weight: 12 x 75 lb
Leg Extension
Band
🏋 Max lifted reps x weight: 12 x 35 lb
Hip Abductor
Band
🏋 Max lifted reps x weight: 20 x 30 lb
Face Pull
Band
🏋 Max lifted reps x weight: 20 x 50 lb
Concentration Curl
Dumbbell
🏋 Max lifted reps x weight: 12 x 30 lb
Triceps Pushdown
Cable
🏋 Max lifted reps x weight: 15 x 50 lb
Lying Leg Curl
Leverage Machine
🏋 Max lifted reps x weight: 8 x 45 lb
Leverage Machine
Lat Pulldown
Cable
🏋 Max lifted reps x weight: 8 x 150 lb
Incline Curl
Dumbbell
🏋 Max lifted reps x weight: 12 x 30 lb
Pendlay Row
Barbell
🏋 Max lifted reps x weight: 10 x 135 lb
Chest Dip
Bodyweight
🏋 Max lifted reps x weight: 8 x 45 lb
Bodyweight
Pullover
Dumbbell
🏋 Max lifted reps x weight: 15 x 45 lb
Pull Up
Bodyweight
🏋 Max lifted reps x weight: 8 x 40 lb
Bodyweight
Bent Over Row
Dumbbell
🏋 Max lifted reps x weight: 15 x 55 lb
Hammer Curl
Dumbbell
🏋 Max lifted reps x weight: 20 x 30 lb
Incline Bench Press
Dumbbell
🏋 Max lifted reps x weight: 8 x 65 lb
Chest Fly
Dumbbell
🏋 Max lifted reps x weight: 6 x 35 lb
Upright Row
Dumbbell
🏋 Max lifted reps x weight: 20 x 50 lb
Chin Up
Bodyweight
🏋 Max lifted reps x weight: 8 x 40 lb
Bodyweight
Upright Row
Band
🏋 Max lifted reps x weight: 20 x 80 lb
Shoulder Press
Dumbbell
🏋 Max lifted reps x weight: 5 x 75 lb
Bulgarian Split Squat
Dumbbell
🏋 Max lifted reps x weight: 10 x 20 lb
Lunge
Barbell
🏋 Max lifted reps x weight: 10 x 115 lb
Bicep Curl
Dumbbell
🏋 Max lifted reps x weight: 10 x 40 lb
Bulgarian Split Squat
Kettlebell
🏋 Max lifted reps x weight: 10 x 25 lb
Kettlebell
Bulgarian Split Squat, Kettlebell
🏋 Max lifted reps x weight: 10 x 15 lb
Bent Over Row
Barbell
🏋 Max lifted reps x weight: 5 x 190 lb
Chest Press
🏋 Max lifted reps x weight: 10 x 65 lb
Hack Squat, Leverage Machine
🏋 Max lifted reps x weight: 8 x 195 lb
Decline Crunch
🏋 Max lifted reps x weight: 8 x 45 lb
Leg Press
Leverage Machine
🏋 Max lifted reps x weight: 8 x 360 lb
Leverage Machine
Decline Bench Press
🏋 Max lifted reps x weight: 5 x 225 lb
Bicep Curl
Barbell
🏋 Max lifted reps x weight: 6 x 70 lb
Skullcrusher
Barbell
🏋 Max lifted reps x weight: 6 x 70 lb
Preacher Curl
Barbell
🏋 Max lifted reps x weight: 8 x 60 lb
Triceps Extension
Barbell
🏋 Max lifted reps x weight: 8 x 60 lb
Hammer Curl
Cable
🏋 Max lifted reps x weight: 10 x 50 lb
Triceps Extension
Dumbbell
🏋 Max lifted reps x weight: 12 x 45 lb
Front Raise
Dumbbell
🏋 Max lifted reps x weight: 12 x 15 lb
Shrug
Barbell
🏋 Max lifted reps x weight: 8 x 135 lb
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Curl / 3x20-25 / 50% / @10 / warmup: none"},{"name":"DL/BP","exerciseText":"// Conventional or sumo; use whatever stance you are stronger with\nDeadlift / 3x4 / 80% / 180s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// Top set, leave 1 (maybe 2) reps in the tank, hard set\nBench Press / 1x3 / 87.5% / 240s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// Quick 1 second pause on the chest on each rep\nSupplemental: Bench Press / 2x10 / 67.5% / 120s / warmup: none\n// Machine, band or weighted, 1 second isometric hold at the top of each rep\nHip Abductor, Band / 3x15-20 / 50% / @9 / 60s / warmup: none\n// 1.5x shoulder width grip, pull your chest to the bar\nPull Up / 3x5-8 / 12.5lb / @8 / 180s / warmup: 1x8 0lb\n// Arc the bar back behind your head, soft touch on the floor behind you\nSkullcrusher / 3x10-12 / 75lb / @8 / 60s / warmup: 1x10 70%\n// 1-2 second pause at the bottom of each rep, full ROM\nStanding Calf Raise, Barbell / 3x8-10 / 70.67% / @9 / warmup: 1x8 70%"},{"name":"SQ","exerciseText":"// Maintain tight pressure in your upper back against the bar\nSquat / 3x4 / 80% / 180s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// Do dumbbell floor press if no access to dip handles\nChest Dip / 3x8 / 73.31% / @8 / 120s / warmup: 1x8 0lb, 1x8 50%\n// Knees to chess, controlled reps, straighten legs more to increase difficulty\nHanging Leg Raise / 3x10-12 / 65.39% / @9 / 60s / warmup: none\n// Can use a dumbbbell, cable/rope or band, stretch and squeeze lats\nPullover / 3x12-15 / 50% / @8 / 60s / warmup: 1x12 70%\n// Do each arm one at a time rather than alternating, starting with your weak arm\nIncline Curl / 3x12-15 / 57.46% / @9 / 60s / warmup: 1x12 70%\n// Can use a cable/rope or band, retract your shoulder blades as you pull\nFace Pull / 4x15-20 / 50% / @9 / 60s / warmup: none"},{"name":"DL/BP","exerciseText":"// 3 second pause right after plates come off the ground\nPause: Deadlift / 4x2 / 75% / 180s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// 2-3 second pause on the chest\nPause: Bench Press / 3x8 / 73.31% / @8 / 120s / warmup: 1x8 50%, 1x8 75%\n// Be mindful of lower back fatigue, stay light, minimize cheating\nPendlay Row / 3x10 / 65.39% / @7 / 60s / warmup: 1x10 50%\n// (Nordic ham curl) Can sub for lying leg curl\nLying Leg Curl / 3x6-8 / 73.31% / @8 / 60s / warmup: 1x8 63%\n// Feel a stretch on the traps at the bottom, squeeze hard at the top\nShrug / 3x20-25 / 50% / @9 / warmup: none"}]},{"name":"W2","days":[{"name":"L1","exerciseText":"// Brace your lats, chest tall, pull the slack out of the bar before lifting\nDeadlift / 3x3 / 80% / 180s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// (Pause high-bar, 2s) If you squat high-bar, do sumo box squat.\nPause: Squat / 2x8 / 70.67% / @7 / 120s / warmup: 1x8 50%, 1x8 75%\n// Do lying leg curl machine or Nordic ham curl if no machine access\nLying Leg Curl / 3x6-8 / 73.31% / @8 / 60s / warmup: 1x8 63%\n// 1-2 second pause at the bottom of each rep, full squeeze at the top\nStanding Calf Raise, Barbell / 3x8-10 / 70.67% / @9 / 60s / warmup: 1x8 70%\n// Knees to chest, controlled reps, straighten legs more to increase difficulty\nHanging Leg Raise / 3x10-12 / 62.74% / @8 / 60s / warmup: none"},{"name":"U1","exerciseText":"// Top set, leave ~2 reps in the tank. Hard set.\nBench Press / 1x2 / 90% / @8 / 240s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// Set up a comfortable arch, slight pause on the chest, explode up\nSupplemental: Bench Press / 3x6 / 77.5% / 180s / warmup: none\n// Underhand grip pull your chest to the bar, add weight if needed to hit RPE\nChin Up / 3x8-10 / 10lb / @8 / 120s / warmup: 1x8 0lb\n// Squeeze your glutes to keep your torso upright, press up and slightly back\nOverhead Press / 3x4 / 80% / 120s / warmup: 1x5 50%, 1x5 75%\n// Lie on an incline bench and do rows - pull with lats!\nIncline Row / 3x12-15 / 30lb / @9 / 60s / warmup: 1x12 70%\n// A1: Can use cable/rope or band, retract your shoulder blades as you pull\nFace Pull / 2x15-20 / 50% / @9 / 30s / warmup: none\n// A2: Arc the dumbbell out, mind-muscle connection with middle fibers\nLateral Raise / 2x15-20 / 15lb / @9 / 30s / warmup: none\n// B1: Pin your elbow against your upper leg or the back of a bench\nConcentration Curl / 3x12-15 / 30lb / @9 / 30s / warmup: none\n// B2: Can do with cables or bands, squeeze triceps to move the weight\nTriceps Pushdown / 3x12-15 / 50lb / @9 / 30s / warmup: none"},{"name":"L2","exerciseText":"// Sit back and down, keep your upper back tight to the bar\nHypertrophy: Squat / 3x6 / 75% / 180s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// Snatch grip, mind-muscle connection with hamstrings\nRomanian Deadlift, Barbell / 3x10 / 65.39% / @7 / 120s / warmup: 1x5 50%, 1x5 70%\n// Use bands if no machine access, mind-muscle connection with quads\nLeg Extension, Band / 3x12-15 / 57.46% / @9 / 60s / warmup: 1x5 70%\n// Emphasize the mind-muscle connection\nStanding Calf Raise, Barbell / 4x15-20 / 50% / @9 / 60s / warmup: 1x8 70%\n// Point toes slightly outward, mind-muscle connection with glutes\nHip Abductor, Band / 3x15-20 / 50% / @9 / 60s / warmup: none\n// Think about squeezing your upper and lower abs together\nV Up / 3x12-15 / 57.46% / @9 / 60s"},{"name":"U2","exerciseText":"// Shoulder width grip, tuck your elbows in closer to your torso\nBench Press Close Grip / 3x12 / 60.1% / @7 / 120s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// Be mindful of lower back fatigue. Stay light, minimize cheating.\nPendlay Row / 3x10 / 65.39% / @7 / 120s / warmup: 1x10 50%\n// Do dumbbell floor press if no access to dip handles\nChest Dip / 3x6 / 75.96% / @7 / 120s / warmup: 1x8 0lb, 1x8 50%\n// 3 second negative on every rep, maintain controlled form for all reps\nEccentric: Pull Up / 2x5+ / 86.53% / @10 / 120s / warmup: 1x5 0lb\n// A1: Lie face down against an incline bench and do shrugs - full ROM and squeeze!\nShrug / 2x15-20 / 50% / @9 / 30s / warmup: none\n// A2: Can use cables/rope, bands or dumbbells. Stop ROM once elbows reach shoulder height.\nUpright Row, Band / 2x15-20 / 50% / @9 / 30s / warmup: none\n// B1: Focus on the mind-muscle connection\nBicep Curl, EZ Bar / 3x12-15 / 57.46% / @9 / 30s / warmup: none\n// B2: Barbell or EZ bar, do these on a bench, constant tension on triceps\nSkullcrusher / 3x8-10 / 68.03% / @8 / 30s / warmup: 1x10 70%"}]},{"name":"W3","days":[{"name":"SQ/OHP","exerciseText":"// Top set. Leave 1 (maybe 2) reps in the tank. Push it!\nSquat / 1x8 / 77.5% / @8.5 / 180s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// Keep back angle and form consistent across all reps\nSupplemental: Squat / 2x6 / 75% / 180s / warmup: none\n// Reset each press (don't touch-and-press)\nHypertrophy: Overhead Press / 3x8 / 72.5% / 120s / warmup: 1x8 50%, 1x8 75%\n// (Glute ham raise) Keep your hips straight, do Nordic ham curls if no GHR machine\nLying Leg Curl / 2x8-10 / 65.39% / @7 / 60s / warmup: 1x8 63%\n// (Helms row) Strict form, drive elbows out and back at 45 degree angle\nBent Over Row, Dumbbell / 3x12-15 / 45lb / @9 / 60s / warmup: 1x12 50%\n// Keep elbows locked in place, squeeze the dumbbell handle hard\nHammer Curl / 2x20-25 / 50% / @10 / warmup: none"},{"name":"DL/BP","exerciseText":"// Conventional or sumo; use whatever stance you are stronger with\nDeadlift / 4x2 / 85% / 180s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// Top set, leave 1 (maybe 2) reps in the tank, hard set\nBench Press / 1x6 / 80% / @8.5 / 240s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// Quick 1 second pause on the chest on each rep\nSupplemental: Bench Press / 2x8 / 72.5% / 120s / warmup: none\n// Machine, band or weighted, 1 second isometric hold at the top of each rep\nHip Abductor, Band / 2x15-20 / 50% / @9 / 60s / warmup: none\n// 1.5x shoulder width grip, pull your chest to the bar\nPull Up / 3x5-8 / 12.5lb / @8 / 180s / warmup: 1x8 0lb\n// Arc the bar back behind your head, soft touch on the floor behind you\nSkullcrusher / 3x10-12 / 75lb / @8 / 60s / warmup: 1x10 70%\n// 1-2 second pause at the bottom of each rep, full ROM\nStanding Calf Raise, Barbell / 3x8 / 75.96% / @9 / warmup: 1x8 70%"},{"name":"SQ","exerciseText":"// Maintain tight pressure in your upper back against the bar\nSquat / 4x4 / 80% / 180s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// Do dumbbell floor press if no access to dip handles\nChest Dip / 3x8 / 73.31% / @8 / 120s / warmup: 1x8 0lb, 1x8 50%\n// Knees to chess, controlled reps, straighten legs more to increase difficulty\nHanging Leg Raise / 3x10-12 / 65.39% / @9 / 60s / warmup: none\n// Can use a dumbbbell, cable/rope or band, stretch and squeeze lats\nPullover / 3x12-15 / 50% / @8 / 60s / warmup: 1x12 70%\n// Do each arm one at a time rather than alternating, starting with your weak arm\nIncline Curl / 2x12-15 / 57.46% / @9 / 60s / warmup: 1x12 70%\n// Can use a cable/rope or band, retract your shoulder blades as you pull\nFace Pull / 4x15-20 / 50% / @9 / 60s / warmup: none"},{"name":"DL/BP","exerciseText":"// 3 second pause right after plates come off the ground\nPause: Deadlift / 4x2 / 77.5% / 180s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// 2-3 second pause on the chest\nPause: Bench Press / 4x5 / 75% / 120s / warmup: 1x8 50%, 1x8 75%\n// Be mindful of lower back fatigue, stay light, minimize cheating\nPendlay Row / 3x10 / 65.39% / @7 / 60s / warmup: 1x10 50%\n// (Nordic ham curl) Can sub for lying leg curl\nLying Leg Curl / 3x6-8 / 73.31% / @8 / 60s / warmup: 1x8 63%\n// Feel a stretch on the traps at the bottom, squeeze hard at the top\nShrug / 3x20-25 / 50% / @9 / warmup: none"}]},{"name":"W4","days":[{"name":"L1","exerciseText":"// Top set! Aim for a near PR. Keep form tight.\nDeadlift / 1x2 / 92.5% / @9 / 240s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// Brace your lats, chest tall, pull the slack out of the bar before lifting\nSupplemental: Deadlift / 3x3 / 80% / 180s / warmup: none\n// (Pause high-bar, 2s) If you squat high-bar, do sumo box squat.\nPause: Squat / 2x8 / 70.67% / @7 / 120s / warmup: 1x8 50%, 1x8 75%\n// Do lying leg curl machine or Nordic ham curl if no machine access\nLying Leg Curl / 3x6-8 / 73.31% / @8 / 60s / warmup: 1x8 63%\n// 1-2 second pause at the bottom of each rep, full squeeze at the top\nStanding Calf Raise, Barbell / 3x8-10 / 70.67% / @9 / 60s / warmup: 1x8 70%\n// Knees to chest, controlled reps, straighten legs more to increase difficulty\nHanging Leg Raise / 3x10-12 / 62.74% / @8 / 60s / warmup: none"},{"name":"U1","exerciseText":"// Shoulder blades still retracted and depressed. Slight arch in upper back. Minimize leg drive.\nHypertrophy: Bench Press / 3x10 / 65.39% / @7 / 180s / warmup: 1x10 50%, 1x10 60%, 1x10 70%\n// Underhand grip, pull your chess to the bar, add weight if needed to hit RPE\nChin Up / 3x8-10 / 10lb / @8 / 120s / warmup: 1x8 0lb\n// First 3 reps strict military press (no leg drive), last 3 reps push press (use leg drive)\nOverhead Press / 3x6 / 80% / 120s / warmup: 1x5 50%, 1x5 75%\n// Lie on an incline bench and do rows - pull with lats!\nIncline Row / 3x12-15 / 30lb / @9 / 60s / warmup: 1x12 70%\n// A1: Can use cable/rope or band, retract your shoulder blades as you pull\nFace Pull / 3x15-20 / 50% / @9 / 30s / warmup: none\n// A2: Arc the dumbbell out, mind-muscle connection with middle fibers\nLateral Raise / 3x15-20 / 50% / @9 / 30s / warmup: none\n// B1: Pin your elbow against your upper leg or the back of a bench\nConcentration Curl / 3x12-15 / 30lb / @9 / warmup: none\n// B2: Can do with cables or bands, squeeze triceps to move the weight\nTriceps Pushdown / 3x12-15 / 50lb / @9 / warmup: none"},{"name":"L2","exerciseText":"// Sit back and down, keep your upper back tight to the bar\nSquat / 3x6 / 75% / 180s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// (5\" block pull) Do block pulls from a 5\" block (can stack 45lb+ 10lb bumper plates as blocks)\nBlock Pull: Deadlift / 2x4 / 83.88% / @8 / 120s\n// Use bands if no machine access, mind-muscle connections with quads\nLeg Extension, Band / 3x12-15 / 57.46% / @9 / 60s / warmup: 1x5 70%\n// Emphasize the mind-muscle connection\nStanding Calf Raise, Barbell / 3x15-20 / 50% / @9 / 60s / warmup: 1x8 70%\n// Point toes slightly outward, mind-muscle connection with glutes\nHip Abductor, Band / 3x15-20 / 50% / @9 / warmup: none\n// Think about squeezing your upper and lower abs together\nV Up / 3x12-15 / 57.46% / @9 / 60s"},{"name":"U2","exerciseText":"// Do incline dumbbell press if no access to dip handles\nChest Dip / 3x6 / 75.96% / @7 / 120s / warmup: 1x8 0lb, 1x8 50%\n// Be mindful of lower back fatigue. Stay light, minimize cheating.\nPendlay Row / 3x10 / 65.39% / @7 / 120s / warmup: 1x10 50%\n// AMRAP. Use perfect push-up handles or dumbbells to create a defecit.\nPush Up / 2x30+ / 50% / @7 / 120s\n// 3 second negative on every rep, maintain controlled form for all reps\nPull Up / 2x8 / 0lb / @10 / 120s / warmup: 1x8 0lb\n// A1: Lie face down against an incline bench and do shrugs - full ROM and squeeze!\nShrug / 2x15-20 / 50% / @9 / 30s / warmup: none\n// A2: Mind-muscle connection with rear delts, sweep the weight out\nReverse Fly / 2x15-20 / 50% / @9 / 30s\n// B1: Focus on the mind-muscle connection\nBicep Curl, EZ Bar / 3x12-15 / 57.46% / @9 / 30s / warmup: none\n// B2: Barbell or EZ bar, do these on a bench, constant tension on triceps\nSkullcrusher / 3x8-10 / 70.67% / @9 / 30s / warmup: 1x10 70%"}]},{"name":"W5","days":[{"name":"SQ/OHP","exerciseText":"// Top set. Leave 1 (maybe 2) reps in the tank. Aim for near 3 rep PR.\nSquat / 1x3 / 87.5% / @8.5 / 180s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// Keep back angle and form consistent across all reps\nSupplemental: Squat / 2x4 / 80% / 180s / warmup: none\n// Reset each press (don't touch-and-press)\nHypertrophy: Overhead Press / 3x8 / 75% / 180s / warmup: 1x8 50%, 1x8 75%\n// (Glute ham raise) Keep your hips straight, do Nordic ham curls if no GHR machine\nLying Leg Curl / 2x8-10 / 68.03% / @8 / 60s / warmup: 1x8 63%\n// (Helms row) Strict form, drive elbows out and back at 45 degree angle\nBent Over Row, Dumbbell / 3x12-15 / 45lb / @9 / 60s / warmup: 1x12 50%\n// Keep elbows locked in place, squeeze the dumbbell handle hard\nHammer Curl / 2x20-25 / 50% / @10 / warmup: none"},{"name":"DL/BP","exerciseText":"// Brace your lats, chest tall, pull the slack out of the bar before lifting\nDeadlift / 3x3 / 85% / 180s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// Top set, leave 1 (maybe 2) reps in the tank, aim for near 4 rep PR\nBench Press / 1x4 / 87.5% / @9 / 240s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// Quick 1 second pause on the chest on each rep\nSupplemental: Bench Press / 2x6 / 80% / 120s / warmup: none\n// Machine, band or weighted, 1 second isometric hold at the top of each rep\nHip Abductor, Band / 2x15-20 / 50% / @9 / 60s / warmup: none\n// 1.5x shoulder width grip, pull your chest to the bar\nPull Up / 3x5-8 / 12.5lb / @8 / 180s / warmup: 1x8 0lb\n// Arc the bar back behind your head, soft touch on the floor behind you\nSkullcrusher / 3x10-12 / 62.74% / @8 / 60s / warmup: 1x10 70%\n// 1-2 second pause at the bottom of each rep, full ROM\nStanding Calf Raise, Barbell / 3x8 / 75.96% / @9 / warmup: 1x8 70%"},{"name":"SQ","exerciseText":"// Maintain tight pressure in your upper back against the bar\nSquat / 3x6 / 77.5% / 180s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// Do dumbbell floor press if no access to dip handles\nChest Dip / 3x8 / 73.31% / @8 / 120s / warmup: 1x8 0lb, 1x8 50%\n// Knees to chess, controlled reps, straighten legs more to increase difficulty\nHanging Leg Raise / 3x10-12 / 65.39% / @9 / 60s / warmup: none\n// Can use a dumbbbell, cable/rope or band, stretch and squeeze lats\nPullover / 3x12-15 / 57.46% / @9 / 60s / warmup: 1x12 70%\n// Do each arm one at a time rather than alternating, starting with your weak arm\nIncline Curl / 2x12-15 / 57.46% / @9 / 60s / warmup: 1x12 70%\n// Can use a cable/rope or band, retract your shoulder blades as you pull\nFace Pull / 4x15-20 / 50% / @9 / 60s / warmup: none"},{"name":"DL/BP","exerciseText":"// 3 second pause right after plates come off the ground\nPause: Deadlift / 4x2 / 82.5% / 180s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// 2-3 second pause on the chest\nPause: Bench Press / 3x6 / 75% / 120s / warmup: 1x8 50%, 1x8 75%\n// Be mindful of lower back fatigue, stay light, minimize cheating\nPendlay Row / 3x10 / 65.39% / @7 / 60s / warmup: 1x10 50%\n// (Nordic ham curl) Bend forward at hips during the concentric and minimize contribution from hands\nLying Leg Curl / 3x6-8 / 73.31% / @8 / 60s / warmup: 1x8 63%\n// Feel a stretch on the traps at the bottom, squeeze hard at the top\nShrug / 3x20-25 / 50% / @10 / 60s / warmup: none"}]},{"name":"W6","days":[{"name":"L1","exerciseText":"// Brace your lats, chest tall, pull the slack out of the bar before lifting\nDeadlift / 3x4 / 80% / 180s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// If you squat high-bar, do sumo box squat. If you squat low-bar, do pause high-bar\nPause high-bar: Squat / 2x8 / 65.39% / @5 / 120s / warmup: 1x8 50%, 1x8 75%\n// Do lying leg curl machine or Nordic ham curl if no machine access\nLying Leg Curl / 3x6-8 / 70.67% / @7 / 60s / warmup: 1x8 63%\n// 1-2 second pause at the bottom fo each rep, full squeeze at the top\nStanding Calf Raise, Barbell / 3x8-10 / 65.39% / @7 / 60s / warmup: 1x8 70%\n// Knees to chest, controlled reps, straighten legs more to increase difficulty\nHanging Leg Raise / 3x10-12 / 62.74% / @8 / 60s / warmup: none"},{"name":"U1","exerciseText":"// Set up a comfortable arch, slight pause on the chest, explode up\nHypertrophy: Bench Press / 2x7 / 77.5% / 180s / warmup: 1x10 50%, 1x10 60%, 1x10 70%\n// Underhand grip, pull your chess to the bar, add weight if needed to hit RPE\nChin Up / 2x8-10 / 65.39% / @7 / 120s / warmup: 1x8 0lb\n// Squeeze your glutes to keep your torso upright, press up and slightly back\nOverhead Press / 3x4 / 82.5% / 60s / warmup: 1x5 50%, 1x5 75%\n// Lie on an incline bench and do rows - pull with lats!\nIncline Row / 2x12-15 / 50% / @7 / 60s / warmup: 1x12 70%\n// A1: Can use cable/rope or band, retract your shoulder blades as you pull\nFace Pull / 3x15-20 / 50% / @8 / 30s / warmup: none\n// A2: Arc the dumbbell out, mind-muscle connection with middle fibers\nLateral Raise / 3x15-20 / 50% / @8 / 30s / warmup: none\n// B1: Pin your elbow against your upper leg or the back of a bench\nConcentration Curl / 3x12-15 / 25lb / @8 / warmup: none\n// B2: Can do with cables or bands, squeeze triceps to move the weight\nTriceps Pushdown / 3x12-15 / 50lb / @8 / warmup: none"},{"name":"L2","exerciseText":"// Only heavy set this week! Perfect technique!\nSquat / 1x1 / 95% / @9 / 240s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// Sit back and down, keep your upper back tight to the bar\nSupplemental: Squat / 2x7 / 75% / 180s / warmup: none\n// Snatch/wide grip, mind-muscle connection with hamstrings\nRomanian Deadlift, Barbell / 2x10 / 62.74% / @6 / 120s / warmup: 1x5 50%, 1x5 70%\n// Use bands if no machine access, mind-muscle connections with quads\nLeg Extension, Band / 3x12-15 / 50% / @8 / 60s / warmup: 1x5 70%\n// Emphasize the mind-muscle connection\nStanding Calf Raise, Barbell / 3x15-20 / 50% / @8 / 60s / warmup: 1x8 70%\n// Point toes slightly outward, mind-muscle connection with glutes\nHip Abductor, Band / 3x15-20 / 50% / @8 / 60s / warmup: none\n// Think about squeezing your upper and lower abs together\nV Up / 3x12-15 / 50% / @8 / 60s"},{"name":"U2","exerciseText":"// (Floor press) Control the eccentric (don't let your elbows slam into the ground), be explosive on the way up\nFloor: Bench Press / 3x8 / 70.67% / @7 / 120s\n// Be mindful of lower back fatigue. Stay light, minimize cheating.\nPendlay Row / 2x10 / 65.39% / @7 / 120s / warmup: 1x10 50%\n// Do incline dumbbell press if no access to dip handles\nChest Dip / 3x6 / 75.96% / @7 / 120s / warmup: 1x8 0lb, 1x8 50%\n// Neutral grip. Avoid failure, focus on good technique and maintaining consistent tempo.\nPull Up / 2x10 / 65.39% / @7 / 120s / warmup: 1x8 0lb\n// A1: Lie face down against an incline bench and do shrugs - full ROM and squeeze!\nShrug / 2x15-20 / 50% / @8 / 30s / warmup: none\n// A2: Can use cables/rope, bands or dumbbells. Stop ROM once elbows reach shoulder height.\nUpright Row / 2x15-20 / 50lb / @8 / 30s\n// B1: Focus on the mind-muscle connection\nBicep Curl, EZ Bar / 3x12-15 / 50% / @8 / 30s / warmup: none\n// B2: Barbell or EZ bar, do these on a bench, constant tension on triceps\nSkullcrusher / 3x8-10 / 68.03% / @8 / 30s / warmup: 1x10 70%"}]},{"name":"W7","days":[{"name":"SQ/OHP","exerciseText":"// Try to add some weight from week 5 or improve bar speed at same weight\nSquat / 1x3 / 90% / @8.5 / 240s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// Be mindful of technique. Focus on driving your back into the bar.\nSupplemental: Squat / 2x2 / 85% / 180s / warmup: none\n// Reset each press (don't touch-and-press)\nHypertrophy: Overhead Press / 4x8 / 70% / 180s / warmup: 1x8 50%, 1x8 75%\n// (Glute ham raise) Keep your hips straight, do Nordic ham curls if no GHR machine\nLying Leg Curl / 2x8-10 / 68.03% / @8 / 60s / warmup: 1x8 63%\n// (Helms row) Strict form, drive elbows out and back at 45 degree angle\nBent Over Row, Dumbbell / 2x12-15 / 45lb / @9 / 60s / warmup: 1x12 50%\n// Keep elbows locked in place, squeeze the dumbbell handle hard\nHammer Curl / 2x20-25 / 50% / @10 / warmup: none"},{"name":"DL/BP","exerciseText":"// 3 second pause right after the plates come off the ground\nPause: Deadlift / 4x2 / 75% / 180s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// Top set, leave 1 rep in the tank, aim for near 3 rep PR\nBench Press / 1x3 / 90% / @9 / 240s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// Focus on technique. Press the bar back and up with explosive force.\nSupplemental: Bench Press / 2x4 / 80% / 120s / warmup: none\n// Machine, band or weighted, 1 second isometric hold at the top of each rep\nHip Abductor, Band / 3x15-20 / 50% / @9 / 60s / warmup: none\n// 1.5x shoulder width grip, pull your chest to the bar\nPull Up / 3x5-8 / 70.67% / @7 / 180s / warmup: 1x8 0lb\n// Arc the bar back behind your head, soft touch on the floor behind you\nSkullcrusher / 3x10-12 / 62.74% / @8 / 60s / warmup: 1x10 70%\n// 1-2 second pause at the bottom of each rep, full ROM\nStanding Calf Raise, Barbell / 3x8 / 75.96% / @9 / warmup: 1x8 70%"},{"name":"SQ","exerciseText":"// Maintain tight pressure in your upper back against the bar\nSquat / 4x6 / 77.5% / 180s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// Do dumbbell floor press if no access to dip handles\nChest Dip / 3x8 / 73.31% / @8 / 120s / warmup: 1x8 0lb, 1x8 50%\n// Knees to chess, controlled reps, straighten legs more to increase difficulty\nHanging Leg Raise / 3x10-12 / 65.39% / @9 / 60s / warmup: none\n// Can use a dumbbbell, cable/rope or band, stretch and squeeze lats\nPullover / 3x12-15 / 57.46% / @9 / 60s / warmup: 1x12 70%\n// Do each arm one at a time rather than alternating, starting with your weak arm\nIncline Curl / 2x12-15 / 57.46% / @9 / 60s / warmup: 1x12 70%\n// Can use a cable/rope or band, retract your shoulder blades as you pull\nFace Pull / 3x15-20 / 50% / @9 / 60s / warmup: none"},{"name":"DL/BP","exerciseText":"// Work up to a heavy triple with a load that hits RPE 8-9\nDeadlift / 1x3 / 90% / 240s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// 2-3 second pause on the chest\nPause: Bench Press / 4x6 / 75% / 120s / warmup: 1x8 50%, 1x8 75%\n// Be mindful of lower back fatigue, stay light, minimize cheating\nPendlay Row / 3x10 / 65.39% / @7 / 120s / warmup: 1x10 50%\n// (Nordic ham curl) Bend forward at hips during the concentric and minimize contribution from hands\nLying Leg Curl / 3x6-8 / 73.31% / @8 / 60s / warmup: 1x8 63%\n// Feel a stretch on the traps at the bottom, squeeze hard at the top\nShrug / 3x20-25 / 50% / @9 / 60s / warmup: none"}]},{"name":"W8","days":[{"name":"L1","exerciseText":"// Brace your lats, chest tall, pull the slack out of the bar before lifting\nDeadlift / 3x5 / 80% / 180s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// If you squat high-bar, do sumo box squat. If you squat low-bar, do pause high-bar\nPause high-bar: Squat / 2x8 / 70.67% / @7 / 120s / warmup: 1x8 50%, 1x8 75%\n// Do lying leg curl machine or Nordic ham curl if no machine access\nLying Leg Curl / 3x6-8 / 73.31% / @8 / 60s / warmup: 1x8 63%\n// 1-2 second pause at the bottom fo each rep, full squeeze at the top\nStanding Calf Raise, Barbell / 3x8-10 / 70.67% / @9 / 60s / warmup: 1x8 70%\n// Knees to chest, controlled reps, straighten legs more to increase difficulty\nHanging Leg Raise / 3x10-12 / 62.74% / @8 / 60s / warmup: none"},{"name":"U1","exerciseText":"// Shoulder blades still retracted and depressed. Slight arch in upper back. Minimize leg drive.\nHypertrophy: Bench Press / 3x10 / 65.39% / @7 / 180s / warmup: 1x10 50%, 1x10 60%, 1x10 70%\n// Underhand grip, pull your chess to the bar, add weight if needed to hit RPE\nChin Up / 3x8-10 / 68.03% / @8 / 120s / warmup: 1x8 0lb\n// First 3 reps strict military press (no leg drive), last 3 reps push press (use leg drive)\nOverhead Press / 3x6 / 82.5% / 120s / warmup: 1x5 50%, 1x5 75%\n// Lie on an incline bench and do rows - pull with lats!\nIncline Row / 3x12-15 / 57.46% / @9 / 60s / warmup: 1x12 70%\n// A1: Can use cable/rope or band, retract your shoulder blades as you pull\nFace Pull / 3x15-20 / 50% / @9 / 30s / warmup: none\n// A2: Arc the dumbbell out, mind-muscle connection with middle fibers\nLateral Raise / 3x15-20 / 50% / @9 / 30s / warmup: none\n// B1: Pin your elbow against your upper leg or the back of a bench\nConcentration Curl / 3x12-15 / 57.46% / @9 / 30s / warmup: none\n// B2: Can do with cables or bands, squeeze triceps to move the weight\nTriceps Pushdown / 3x12-15 / 57.46% / @9 / 30s / warmup: none"},{"name":"L2","exerciseText":"// Sit back and down, keep your upper back tight to the bar\nSquat / 3x7 / 75% / 180s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// (5\" block pull) Do block pulls from a 5\" block (can stack 45lb+ 10lb bumper plates as blocks)\nBlock Pull: Deadlift / 2x4 / 83.88% / @8 / 120s\n// Use bands if no machine access, mind-muscle connections with quads\nLeg Extension, Band / 3x12-15 / 57.46% / @9 / 60s / warmup: 1x5 70%\n// Emphasize the mind-muscle connection\nStanding Calf Raise, Barbell / 3x15-20 / 50% / @9 / 60s / warmup: 1x8 70%\n// Point toes slightly outward, mind-muscle connection with glutes\nHip Abductor, Band / 3x15-20 / 50% / @9 / 60s / warmup: none\n// Think about squeezing your upper and lower abs together\nV Up / 3x12-15 / 57.46% / @9 / 60s"},{"name":"U2","exerciseText":"// 45-degree incline, keep shoulder blades retracted and depressed\nIncline Bench Press, Dumbbell / 3x8 / 73.31% / @8 / 120s\n// Be mindful of lower back fatigue. Stay light, minimize cheating.\nPendlay Row / 3x10 / 65.39% / @7 / 120s / warmup: 1x10 50%\n// Do dumbbell floor press if no access to dip handles\nChest Dip / 2x6 / 75.96% / @7 / 120s / warmup: 1x8 0lb, 1x8 50%\n// 3 second negative on every rep, maintain controlled form for all reps\nPull Up / 2x5+ / 86.53% / @10 / 120s / warmup: 1x8 0lb\n// A1: Lie face down against an incline bench and do shrugs - full ROM and squeeze!\nShrug / 2x15-20 / 50% / @9 / 30s / warmup: none\n// A2: Mind-muscle connection with rear delts, sweep the weight out\nReverse Fly / 2x15-20 / 50% / @9 / 30s\n// B1: Focus on the mind-muscle connection\nBicep Curl, EZ Bar / 3x12-15 / 57.46% / @9 / 30s / warmup: none\n// B2: Barbell or EZ bar, do these on a bench, constant tension on triceps\nSkullcrusher / 3x8-10 / 70.67% / @9 / 30s / warmup: 1x10 70%"}]},{"name":"W9","days":[{"name":"SQ/OHP","exerciseText":"// Top set. Leave 1 (maybe 2) reps in the tank. Aim for near 2 rep PR.\nSquat / 1x2 / 92.5% / @8.5 / 240s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// (10 sec. walk out) Do not squat. Walk the weight out, hold and walk back in. Set the safety pins high and have a spotter.\nWalk out: Squat / 1x1 / 100% / 240s / warmup: none\n// Reset each press (don't touch-and-press)\nHypertrophy: Overhead Press / 3x6 / 80% / 180s / warmup: 1x8 50%, 1x8 75%\n// (Glute ham raise) Keep your hips straight, do Nordic ham curls if no GHR machine\nLying Leg Curl / 2x8-10 / 65.39% / @7 / 60s / warmup: 1x8 63%\n// (Helms row) Strict form, drive elbows out and back at 45 degree angle\nBent Over Row, Dumbbell / 2x12-15 / 45lb / @9 / 60s / warmup: 1x12 50%\n// Keep elbows locked in place, squeeze the dumbbell handle hard\nHammer Curl / 2x20-25 / 50% / @10 / warmup: none"},{"name":"DL/BP","exerciseText":"// Semi-deload. Focus on technique and bar speed leading into max week.\nDeadlift / 4x2 / 75% / 180s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// Top set, aim for near 2 rep PR\nBench Press / 1x2 / 92.5% / @9 / 240s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// Focus on technique. Press the bar back and up with explosive force.\nSupplemental: Bench Press / 2x2 / 87.5% / 180s / warmup: none\n// Machine, band or weighted, 1 second isometric hold at the top of each rep\nHip Abductor, Band / 3x15-20 / 50% / @9 / 60s / warmup: none\n// 1.5x shoulder width grip, pull your chest to the bar\nPull Up / 3x5-8 / 70.67% / @7 / 180s / warmup: 1x8 0lb\n// Arc the bar back behind your head, soft touch on the floor behind you\nSkullcrusher / 3x10-12 / 62.74% / @8 / 60s / warmup: 1x10 70%\n// 1-2 second pause at the bottom of each rep, full ROM\nStanding Calf Raise, Barbell / 3x8 / 75.96% / @9 / warmup: 1x8 70%"},{"name":"SQ","exerciseText":"// Maintain tight pressure in your upper back against the bar\nSquat / 3x4 / 82.5% / 180s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// Do dumbbell floor press if no access to dip handles\nChest Dip / 3x8 / 73.31% / @8 / 120s / warmup: 1x8 0lb, 1x8 50%\n// Knees to chess, controlled reps, straighten legs more to increase difficulty\nHanging Leg Raise / 3x10-12 / 65.39% / @9 / 60s / warmup: none\n// Can use a dumbbbell, cable/rope or band, stretch and squeeze lats\nPullover / 3x12-15 / 57.46% / @9 / 60s / warmup: 1x12 70%\n// Do each arm one at a time rather than alternating, starting with your weak arm\nIncline Curl / 2x12-15 / 57.46% / @9 / 60s / warmup: 1x12 70%\n// Can use a cable/rope or band, retract your shoulder blades as you pull\nFace Pull / 3x15-20 / 50% / @9 / 60s / warmup: none"},{"name":"DL/BP","exerciseText":"// 3 second pause right after the plates come off the ground\nPause: Deadlift / 4x2 / 75% / 240s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// 2-3 second pause on the chest\nPause: Bench Press / 3x5 / 77.5% / 120s / warmup: 1x8 50%, 1x8 75%\n// Be mindful of lower back fatigue, stay light, minimize cheating\nPendlay Row / 3x10 / 65.39% / @7 / 120s / warmup: 1x10 50%\n// (Nordic ham curl) Bend forward at hips during the concentric and minimize contribution from hands\nLying Leg Curl / 3x6-8 / 73.31% / @8 / 60s / warmup: 1x8 63%\n// Feel a stretch on the traps at the bottom, squeeze hard at the top\nShrug / 3x20-25 / 50% / @9 / 60s / warmup: none"}]},{"name":"W10B Max","days":[{"name":"SQ test","exerciseText":"// Aim for a new PR. Start with 100% and increase by ~2.5% every attempt until you hit a 9.5 RPE. Use a spotter and good form!\nSquat / 3x1 / 100% / @9.5 / 240s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// (Single-arm) Perform with bands if no lat pulldown, drive elbows down and in\nLat Pulldown / 2x12 / 62.74% / @8 / 120s\n// Focus on the mind-muscle connection\nIncline Curl / 4x12 / 62.74% / @8 / 60s / warmup: 1x12 70%\n// 1-2 second pause at the bottom of each rep, full squeeze at the top\nStanding Calf Raise, Barbell / 3x12 / 62.74% / @8 / 60s / warmup: 1x8 70%"},{"name":"BP test","exerciseText":"// Aim for a new PR. Start with 100% and increase by ~2.5% every attempt until you hit a 9.5 RPE. Use a spotter and good form!\nBench Press / 3x1 / 100% / @9.5 / 240s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// Do lying leg curl machine or Nordic ham curl if no machine access\nLying Leg Curl / 3x8-10 / 68.03% / @8 / 120s / warmup: 1x8 63%\n// Arc the dumbbell out, mind-muscle connection with middle fibers\nLateral Raise / 2x15-20 / 50% / @8 / 60s / warmup: none\n// Can do with cables or bands, squeeze triceps to move the weight\nTriceps Pushdown / 3x12 / 62.74% / @8 / 60s / warmup: none"},{"name":"DL test","exerciseText":"// Aim for a new PR. Start with 100% and increase by ~2.5% every attempt until you hit a 9.5 RPE. Use a spotter and good form!\nDeadlift / 3x1 / 100% / @9.5 / 240s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// Reset each rep (don't touch-and-press)\nOverhead Press / 3x10 / 62.74% / @6 / 180s / warmup: 1x5 50%, 1x5 75%\n// Use bands if no machine access, mind-muscle connection with quads\nLeg Extension, Band / 3x12 / 60.1% / @7 / 60s / warmup: 1x5 70%\n// Focus on rounding your back as you crunch hard!\nBicycle Crunch / 4x15 / 50% / @8 / 60s"}]},{"name":"W11 Deload","days":[{"name":"L1","exerciseText":"// Brace your lats, chest tall, pull the slack out of the bar before lifting\nDeadlift / 2x3 / 75% / 180s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// If you squat high-bar, do sumo box squat. If you squat low-bar, do pause high-bar\nPause high-bar: Squat / 2x6 / 70.67% / @5 / 120s / warmup: 1x8 50%, 1x8 75%\n// Do lying leg curl machine or Nordic ham curl if no machine access\nLying Leg Curl / 2x6-8 / 68.03% / @6 / 60s / warmup: 1x8 63%\n// 1-2 second pause at the bottom fo each rep, full squeeze at the top\nStanding Calf Raise, Barbell / 2x8-10 / 62.74% / @6 / 60s / warmup: 1x8 70%\n// Knees to chest, controlled reps, straighten legs more to increase difficulty\nHanging Leg Raise / 2x10-12 / 57.46% / @6 / 60s / warmup: none"},{"name":"U1","exerciseText":"// Set up a comfortable arch, slight pause on the chest, explode up\nHypertrophy: Bench Press / 2x6 / 72.5% / 180s / warmup: 1x10 50%, 1x10 60%, 1x10 70%\n// Underhand grip, pull your chess to the bar, add weight if needed to hit RPE\nChin Up / 3x8-10 / 68.03% / @8 / 120s / warmup: 1x8 0lb\n// Squeeze your glutes to keep your torse upright, press up and slightly back\nOverhead Press / 2x4 / 75% / 120s / warmup: 1x5 50%, 1x5 75%\n// Lie on an incline bench and do rows - pull with lats!\nIncline Row / 2x12-15 / 50% / @7 / 60s / warmup: 1x12 70%\n// A1: Can use cable/rope or band, retract your shoulder blades as you pull\nFace Pull / 3x15-20 / 50% / @8 / 30s / warmup: none\n// A2: Arc the dumbbell out, mind-muscle connection with middle fibers\nLateral Raise / 3x15-20 / 50% / @8 / 30s / warmup: none\n// B1: Pin your elbow against your upper leg or the back of a bench\nConcentration Curl / 3x12-15 / 25lb / @8 / 30s / warmup: none\n// B2: Can do with cables or bands, squeeze triceps to move the weight\nTriceps Pushdown / 3x12-15 / 50lb / @8 / 30s / warmup: none"},{"name":"L2","exerciseText":"// Sit back and down, keep your upper back tight to the bar\nSquat / 2x6 / 70% / 180s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// Snatch/wide grip, mind-muscle connection with hamstrings\nRomanian Deadlift, Barbell / 2x8 / 68.03% / @6 / 120s / warmup: 1x5 50%, 1x5 70%\n// Use bands if no machine access, mind-muscle connections with quads\nLeg Extension, Band / 2x12-15 / 50% / @7 / 60s / warmup: 1x5 70%\n// Emphasize the mind-muscle connection\nStanding Calf Raise, Barbell / 2x15-20 / 50% / @8 / 60s / warmup: 1x8 70%\n// Point toes slightly outward, mind-muscle connection with glutes\nHip Abductor, Band / 2x15-20 / 50% / @8 / 60s / warmup: none\n// Think about squeezing your upper and lower abs together\nV Up / 2x12-15 / 50% / @8 / 60s"},{"name":"U2","exerciseText":"// Shoulder width grip, tuck your elbows in closer to your torso\nBench Press Close Grip / 3x10 / 62.74% / @6 / 120s / warmup: 1x5 40%, 1x4 50%, 1x3 60%, 1x2 70%\n// Lie on an incline bench and do rows - pull with lats!\nIncline Row / 2x10 / 62.74% / @6 / 120s / warmup: 1x12 70%\n// Do dumbbell floor press if no access to dip handles\nChest Dip / 2x6 / 75.96% / @7 / 120s / warmup: 1x8 0lb, 1x8 50%\n// (Single-arm) Perform with bands if no lat pulldown, drive elbows down and in\nLat Pulldown / 2x10 / 68.03% / @8 / 120s\n// A1: Lie face down against an incline bench and do shrugs - full ROM and squeeze!\nShrug / 2x15-20 / 50% / @8 / 30s / warmup: none\n// A2: Mind-muscle connection with rear delts, sweep the weight out\nReverse Fly / 2x15-20 / 50% / @8 / 30s\n// B1: Focus on the mind-muscle connection\nBicep Curl, EZ Bar / 2x12-15 / 50% / @8 / 30s / warmup: none\n// B2: Barbell or EZ bar, do these on a bench, constant tension on triceps\nSkullcrusher / 2x8-10 / 68.03% / @8 / 30s / warmup: 1x10 70%"}]}]},"exercises":[],"days":[],"deletedDays":[],"url":"","isMultiweek":true,"name":"PB 1.0","weeks":[],"nextDay":1,"description":"","id":"bnhjqmtk","tags":[],"deletedWeeks":[],"author":""},{"deletedExercises":[],"planner":{"name":"5/3/1 BBS","weeks":[{"name":"W1","days":[{"name":"OHP","exerciseText":"Overhead Press / 1x5 59% 150s (1), 1x5 68% 180s (2), 1x5 77% 120s (3), 10x5 59% 120s (FSL) / progress: custom(successes: 4, failures: 0, increment: 5lb) {~\n if (week == 1) {\n state.successes = 0\n state.failures = 0\n }\n if (completedReps >= reps) {\n state.successes += 1\n } else {\n state.failures += 1\n }\n if (week == 3) {\n if (state.successes >= 3) {\n rm1 += state.increment\n setVariationIndex = 1\n } else {\n setVariationIndex = 2\n }\n if (state.failures >= 2) {\n rm1 -= state.increment * 2\n }\n }\n~}\nPull Up / 5x10 / 2.5lb / warmup: none / progress: lp(2.5lb, 3, 1)\nIncline Bench Press / 5x10 / 150lb / warmup: none / progress: lp(5lb, 3, 0)\nLunge / 5x10 / 95lb / 60s / warmup: none / progress: lp(10lb, 2, 1)"},{"name":"DL","exerciseText":"Deadlift / ...Overhead Press / progress: custom(successes: 4, failures: 0, increment: 10lb) { ...Overhead Press }\nChest Dip / 5x10 / 34lb / warmup: none / progress: lp(2.5lb, 3, 1)\nBent Over One Arm Row / 5x10 / 89lb / warmup: none / progress: lp(5lb, 3, 1)\nBulgarian Split Squat / 5x10 / 22.5lb / 60s / warmup: none / progress: lp(5lb, 2, 0)"},{"name":"BP","exerciseText":"Bench Press / ...Overhead Press / progress: custom(successes: 3, failures: 1, increment: 5lb) { ...Overhead Press }\nChin Up / 5x10 / 2.5lb / warmup: none / progress: lp(2.5lb, 3, 1)\nShoulder Press / 5x10 / 55lb / warmup: none / progress: lp(5lb, 3, 0)\nHanging Leg Raise / 5x15 / 60.1% / 60s / warmup: none"},{"name":"SQ","exerciseText":"Squat / ...Overhead Press / progress: custom(successes: 4, failures: 0, increment: 10lb) { ...Overhead Press }\nRomanian Deadlift, Barbell / 5x10 / 155lb / warmup: none / progress: lp(5lb, 2, 1)\nSkullcrusher / 5x10 / 75lb / warmup: none / progress: lp(5lb, 3, 2)\nBicep Curl, EZ Bar / 5x10 / 75lb / warmup: none / progress: lp(5lb, 3, 2)"}]},{"name":"W2","days":[{"name":"OHP","exerciseText":"Overhead Press / 1x5 63% 150s (1), 1x5 72% 180s (2), 1x5 81% 120s (3), 10x5 63% 120s (FSL)\nPull Up / 5x10 / 2.5lb / warmup: none\nIncline Bench Press / 5x10 / 150lb / warmup: none\nLunge / 5x10 / 95lb / 60s / warmup: none"},{"name":"DL","exerciseText":"Deadlift / ...Overhead Press\nChest Dip / 5x10 / 34lb / warmup: none\nBent Over One Arm Row / 5x10 / 89lb / warmup: none\nBulgarian Split Squat / 5x10 / 22.5lb / 60s / warmup: none"},{"name":"BP","exerciseText":"Bench Press / ...Overhead Press\nChin Up / 5x10 / 2.5lb / warmup: none\nShoulder Press / 5x10 / 55lb / warmup: none\nHanging Leg Raise / 5x15 / 60.1% / 60s / warmup: none"},{"name":"SQ","exerciseText":"Squat / ...Overhead Press\nRomanian Deadlift, Barbell / 5x10 / 155lb / warmup: none\nSkullcrusher / 5x10 / 75lb / warmup: none\nBicep Curl, EZ Bar / 5x10 / 75lb / warmup: none"}]},{"name":"W3","days":[{"name":"OHP","exerciseText":"Overhead Press / 1x5 68% 150s (1), 1x5 77% 180s (2), 1x5 86% 120s (3), 10x5 68% 120s (FSL)\nPull Up / 5x10 / 2.5lb / warmup: none\nIncline Bench Press / 5x10 / 150lb / warmup: none"},{"name":"DL","exerciseText":"Deadlift / ...Overhead Press\nChest Dip / 5x10 / 34lb / warmup: none\nBent Over One Arm Row / 5x10 / 89lb / warmup: none"},{"name":"BP","exerciseText":"Bench Press / ...Overhead Press\nChin Up / 5x10 / 2.5lb / warmup: 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lp(5lb, 3, 2)\nBicep Curl, EZ Bar / 5x10 / 75lb / warmup: none / progress: lp(5lb, 3, 2)"}]},{"name":"W2","days":[{"name":"OHP","exerciseText":"Overhead Press / 1x5 63% 150s (1), 1x5 72% 180s (2), 1x5 81% 120s (3), 5x10 50% 120s\nPull Up / 5x10 / 2.5lb / warmup: none\nIncline Bench Press / 5x10 / 150lb / warmup: none\nLunge / 5x10 / 95lb / 60s / warmup: none"},{"name":"DL","exerciseText":"Deadlift / ...Overhead Press\nChest Dip / 5x10 / 34lb / warmup: none\nBent Over One Arm Row / 5x10 / 89lb / warmup: none\nBulgarian Split Squat / 5x10 / 22.5lb / 60s / warmup: none"},{"name":"BP","exerciseText":"Bench Press / ...Overhead Press\nChin Up / 5x10 / 2.5lb / warmup: none\nShoulder Press / 5x10 / 55lb / warmup: none\nHanging Leg Raise / 5x15 / 60.1% / 60s / warmup: none"},{"name":"SQ","exerciseText":"Squat / ...Overhead Press\nRomanian Deadlift, Barbell / 5x10 / 155lb / warmup: none\nSkullcrusher / 5x10 / 75lb / warmup: none\nBicep Curl, EZ Bar / 5x10 / 75lb / warmup: none"}]},{"name":"W3","days":[{"name":"OHP","exerciseText":"Overhead Press / 1x5 68% 150s (1), 1x5 77% 180s (2), 1x5 86% 120s (3), 5x10 50% 120s\nPull Up / 5x10 / 2.5lb / warmup: none\nIncline Bench Press / 5x10 / 150lb / warmup: none"},{"name":"DL","exerciseText":"Deadlift / ...Overhead Press\nChest Dip / 5x10 / 35lb / warmup: none\nBent Over One Arm Row / 5x10 / 90lb / warmup: none"},{"name":"BP","exerciseText":"Bench Press / ...Overhead Press\nChin Up / 5x10 / 2.5lb / warmup: none\nShoulder Press / 5x10 / 55lb / warmup: none"},{"name":"SQ","exerciseText":"Squat / ...Overhead Press\nSkullcrusher / 5x10 / 75lb / warmup: none\nBicep Curl, EZ Bar / 5x10 / 75lb / warmup: none"}]},{"name":"W4","days":[{"name":"OHP","exerciseText":"Overhead Press / 1x5 75% 150s (1), 1x3 85% 180s (2), 1x1+ 95% (3), 5x10 50% / 5x10 50%\nbw: Pull Up / 5x10 / 0lb / warmup: none"},{"name":"DL","exerciseText":"Deadlift / 1x5 75% 150s (1), 1x3 85% 180s (2), 1x1+ 95% (3), 5x10 50% / 5x10 50%\nbw: Chin Up / 5x10 / 0lb / warmup: none"},{"name":"BP","exerciseText":"Bench Press / 1x5 75% 150s (1), 1x3 85% 180s (2), 1x1+ 95% (3), 5x10 50% / 5x10 50%\nbw: Pull Up / 5x10 / 0lb / warmup: none"},{"name":"SQ","exerciseText":"Squat / 1x5 75% 150s (1), 1x3 85% 180s (2), 1x1+ 95% (3), 5x10 50% / 5x10 50%\nbw: Chin Up / 5x10 / 0lb / warmup: none"}]}]},"exercises":[],"days":[],"deletedDays":[],"url":"","isMultiweek":false,"name":"5/3/1 BBB","weeks":[],"nextDay":1,"shortDescription":"","clonedAt":1727182653549,"description":"","id":"gfsjuapk","tags":[],"deletedWeeks":[],"author":""},{"deletedExercises":[],"planner":{"name":"BMPB-I","weeks":[{"name":"W1","days":[{"name":"SQ","exerciseText":"Squat / 1x5 75.96% @6, 1x5 78.6% @7, 1x5 81.24% @8 / 180s\nOverhead Press / 1x8 68.03% @6, 1x8 70.67% @7, 1x8 73.31% @8 / 180s\nRomanian Deadlift, Barbell / 1x10 62.74% @6, 1x10 65.39% @7, 1x10 68.03% @8 / 120s\n// 6 mins. isolation quadriceps. Sub: leg extensions, walking lunges, etc.\nGoblet Squat, Kettlebell / 3x12-20 / 50% / @7 / warmup: none"},{"name":"GPP","exerciseText":"// 7 mins. GPP upper back\nPull Up / 3x10+ (GPP) / 73.31% / warmup: none\n// GPP triceps\nChest Dip / 3x12-15 / 57.46% / @9 / warmup: none\n// GPP biceps\nBicep Curl, EZ Bar / 3x12-15 / 57.46% / @9 / warmup: none"},{"name":"BP","exerciseText":"// Competition style\nBench Press / 1x5 75.96% @6, 1x5 78.6% @7, 1x5 81.24% @8 / 180s\nSquat / 1x10 62.74% @6, 1x10 65.39% @7, 1x10 68.03% @8 / 180s\nBent Over One Arm Row / 1x12-20 50% @9, 3x3-5 81.24% @8 (MYO-REP) / 20s\n// 6 mins. isolation shoulders. Sub: bent over flyes, rear pec-dec, etc.\nLateral Raise / 3x12-20 / 50% / @7 / warmup: none"},{"name":"GPP","exerciseText":"// 7 mins. GPP\nChin Up / 3x10+ (GPP) / 73.31% / warmup: none\n// 7 mins. GPP\nHanging Leg Raise / 3x20+ (GPP) / 50% / warmup: none"},{"name":"DL","exerciseText":"Deadlift / 1x5 75.96% @6, 1x5 78.6% @7, 1x5 81.24% @8 / 180s\nIncline Bench Press / 1x8 68.03% @6, 1x8 70.67% @7, 1x8 73.31% @8 / 180s\nOverhead Press / 1x8+ 70%, 2x12 63% / 120s\n// 6 mins. isolation calves. Sub: seated calf raise, leg press calf raise\nStanding Calf Raise, Barbell / 3x12-20 / 50% / @7 / warmup: none"},{"name":"GPP","exerciseText":"// 7 mins. GPP\nHanging Leg Raise / 3x20+ (GPP) / 50% / warmup: none\n// GPP triceps\nChest Dip / 3x12-15 / 57.46% / @9 / warmup: none\n// GPP biceps\nBicep Curl, EZ Bar / 3x12-15 / 57.46% / @9 / warmup: none"}]},{"name":"W2","days":[{"name":"SQ","exerciseText":"Squat / 1x5 81.24% @8, 2x5 78.6% @7 / 180s\nOverhead Press / 3x8 / 73.31% / @8 / 180s\nRomanian Deadlift, Barbell / 2x10 / 68.03% / @8 / 120s\n// 6 mins. isolation quadriceps. Sub: leg extensions, walking lunges, etc.\nGoblet Squat, Kettlebell / 3x12-20 / 50% / @7 / warmup: none"},{"name":"GPP","exerciseText":"// 7 mins. GPP upper back\nPull Up / 3x10+ (GPP) / 73.31% / warmup: none\n// GPP triceps\nChest Dip / 3x12-15 / 57.46% / @9 / warmup: none\n// GPP biceps\nBicep Curl, EZ Bar / 3x12-15 / 57.46% / @9 / warmup: none"},{"name":"BP","exerciseText":"// Competition style\nBench Press / 1x5 81.24% @8, 4x5 78.6% @7 / 180s\nSquat / 1x10 70.67% @9, 1x10 68.03% @8 / 180s\nBent Over One Arm Row / 1x12-20 50% @9, 3x3-5 81.24% @8 (MYO-REP) / 20s\n// 6 mins. isolation shoulders. Sub: bent over flyes, rear pec-dec, etc.\nLateral Raise / 3x12-20 / 50% / @7 / warmup: none"},{"name":"GPP","exerciseText":"// 7 mins. GPP\nChin Up / 3x10+ (GPP) / 73.31% / warmup: none\n// 7 mins. GPP\nHanging Leg Raise / 3x20+ (GPP) / 50% / warmup: none"},{"name":"DL","exerciseText":"Deadlift / 1x5 81.24% @8, 2x5 78.6% @7 / 180s\nIncline Bench Press / 3x8 / 73.31% / @8 / 180s\nOverhead Press / 1x8+ 70%, 2x12 63% / 120s\n// 6 mins. isolation calves. Sub: seated calf raise, leg press calf raise\nStanding Calf Raise, Barbell / 3x12-20 / 50% / @7 / warmup: none"},{"name":"GPP","exerciseText":"// 7 mins. GPP\nHanging Leg Raise / 3x20+ (GPP) / 50% / warmup: none\n// GPP triceps\nChest Dip / 3x12-15 / 57.46% / @9 / warmup: none\n// GPP biceps\nBicep Curl, EZ Bar / 3x12-15 / 57.46% / @9 / warmup: none"}]},{"name":"W3","days":[{"name":"SQ","exerciseText":"Squat / 1x5 81.24% @8, 3x5 78.6% @7 / 180s\nOverhead Press / 3x8 / 73.31% / @8 / 180s\nRomanian Deadlift, Barbell / 2x10 / 68.03% / @8 / 120s\n// 6 mins. isolation quadriceps. Sub: leg extensions, walking lunges, etc.\nGoblet Squat, Kettlebell / 3x12-20 / 50% / @7 / warmup: none"},{"name":"GPP","exerciseText":"// 7 mins. GPP upper back\nPull Up / 3x10+ (GPP) / 73.31% / warmup: none\n// GPP triceps\nChest Dip / 3x12-15 / 57.46% / @9 / warmup: none\n// GPP biceps\nBicep Curl, EZ Bar / 3x12-15 / 57.46% / @9 / warmup: none"},{"name":"BP","exerciseText":"// Competition style\nBench Press / 1x5 81.24% @8, 4x5 78.6% @7 / 180s\nSquat / 1x10 70.67% @9, 1x10 68.03% @8 / 180s\nBent Over One Arm Row / 1x12-20 50% @9, 3x3-5 81.24% @8 (MYO-REP), 1x12-20 50% @9, 3x3-5 81.24% @8 (MYO-REP) / 20s\n// 6 mins. isolation shoulders. Sub: bent over flyes, rear pec-dec, etc.\nLateral Raise / 3x12-20 / 50% / @7 / warmup: none"},{"name":"GPP","exerciseText":"// 7 mins. GPP\nChin Up / 3x10+ (GPP) / 73.31% / warmup: none\n// 7 mins. GPP\nHanging Leg Raise / 3x20+ (GPP) / 50% / warmup: none"},{"name":"DL","exerciseText":"Deadlift / 1x5 81.24% @8, 3x5 78.6% @7 / 180s\nIncline Bench Press / 3x8 / 73.31% / @8 / 180s\nOverhead Press / 1x8+ 70%, 2x12 63% / 120s\n// 6 mins. isolation calves. Sub: seated calf raise, leg press calf raise\nStanding Calf Raise, Barbell / 3x12-20 / 50% / @7 / warmup: none"},{"name":"GPP","exerciseText":"// 7 mins. GPP\nHanging Leg Raise / 3x20+ (GPP) / 50% / warmup: none\n// GPP triceps\nChest Dip / 3x12-15 / 57.46% / @9 / warmup: none\n// GPP biceps\nBicep Curl, EZ Bar / 3x12-15 / 57.46% / @9 / warmup: none"}]},{"name":"W4","days":[{"name":"SQ","exerciseText":"Squat / 1x5 81.24% @8, 3x5 78.6% @7 / 180s\nOverhead Press / 3x8 / 73.31% / @8 / 180s\nRomanian Deadlift, Barbell / 2x10 / 68.03% / @8 / 120s\n// 6 mins. isolation quadriceps. Sub: leg extensions, walking lunges, etc.\nGoblet Squat, Kettlebell / 3x12-20 / 50% / @7 / warmup: none"},{"name":"GPP","exerciseText":"// 7 mins. GPP upper back\nPull Up / 3x10+ (GPP) / 73.31% / warmup: none\n// GPP triceps\nChest Dip / 3x12-15 / 57.46% / @9 / warmup: none\n// GPP biceps\nBicep Curl, EZ Bar / 3x12-15 / 57.46% / @9 / warmup: none"},{"name":"BP","exerciseText":"// Competition style\nBench Press / 1x5 81.24% @8, 4x5 78.6% @7 / 180s\nSquat / 1x10 70.67% @9, 1x10 68.03% @8 / 180s\nBent Over One Arm Row / 1x12-20 50% @9, 3x3-5 81.24% @8 (MYO-REP), 1x12-20 50% @9, 3x3-5 81.24% @8 (MYO-REP) / 20s\n// 6 mins. isolation shoulders. Sub: bent over flyes, rear pec-dec, etc.\nLateral Raise / 3x12-20 / 50% / @7 / warmup: none"},{"name":"GPP","exerciseText":"// 7 mins. GPP\nChin Up / 3x10+ (GPP) / 73.31% / warmup: none\n// 7 mins. GPP\nHanging Leg Raise / 3x20+ (GPP) / 50% / warmup: none"},{"name":"DL","exerciseText":"Deadlift / 1x5 81.24% @8, 3x5 78.6% @7 / 180s\nIncline Bench Press / 3x8 / 73.31% / @8 / 180s\nOverhead Press / 1x8+ 70%, 2x12 63% / 120s\n// 6 mins. isolation calves. Sub: seated calf raise, leg press calf raise\nStanding Calf Raise, Barbell / 3x12-20 / 50% / @7 / warmup: none"},{"name":"GPP","exerciseText":"// 7 mins. GPP\nHanging Leg Raise / 3x20+ (GPP) / 50% / warmup: none\n// GPP triceps\nChest Dip / 3x12-15 / 57.46% / @9 / warmup: none\n// GPP biceps\nBicep Curl, EZ Bar / 3x12-15 / 57.46% / @9 / warmup: none"}]},{"name":"W5","days":[{"name":"SQ","exerciseText":"Squat / 1x5 81.24% @8, 3x5 78.6% @7 / 180s\nOverhead Press / 3x8 / 73.31% / @8 / 180s\nRomanian Deadlift, Barbell / 2x10 / 68.03% / @8 / 120s\n// 6 mins. isolation quadriceps. Sub: leg extensions, walking lunges, etc.\nGoblet Squat, Kettlebell / 3x12-20 / 50% / @7 / warmup: none"},{"name":"GPP","exerciseText":"// 7 mins. GPP upper back\nPull Up / 3x10+ (GPP) / 73.31% / warmup: none\n// GPP triceps\nChest Dip / 3x12-15 / 57.46% / @9 / warmup: none\n// GPP biceps\nBicep Curl, EZ Bar / 3x12-15 / 57.46% / @9 / warmup: none"},{"name":"BP","exerciseText":"// Competition style\nBench Press / 1x5 81.24% @8, 4x5 78.6% @7 / 180s\nSquat / 1x10 70.67% @9, 1x10 68.03% @8 / 180s\nBent Over One Arm Row / 1x12-20 50% @9, 3x3-5 81.24% @8 (MYO-REP), 1x12-20 50% @9, 3x3-5 81.24% @8 (MYO-REP) / 20s\n// 6 mins. isolation shoulders. Sub: bent over flyes, rear pec-dec, etc.\nLateral Raise / 3x12-20 / 50% / @7 / warmup: none"},{"name":"GPP","exerciseText":"// 7 mins. GPP\nChin Up / 3x10+ (GPP) / 73.31% / warmup: none\n// 7 mins. GPP\nHanging Leg Raise / 3x20+ (GPP) / 50% / warmup: none"},{"name":"DL","exerciseText":"Deadlift / 1x5 81.24% @8, 3x5 78.6% @7 / 180s\nIncline Bench Press / 3x8 / 73.31% / @8 / 180s\nOverhead Press / 1x8+ 70%, 2x12 63% / 120s\n// 6 mins. isolation calves. Sub: seated calf raise, leg press calf raise\nStanding Calf Raise, Barbell / 3x12-20 / 50% / @7 / warmup: none"},{"name":"GPP","exerciseText":"// 7 mins. GPP\nHanging Leg Raise / 3x20+ (GPP) / 50% / warmup: none\n// GPP triceps\nChest Dip / 3x12-15 / 57.46% / @9 / warmup: none\n// GPP biceps\nBicep Curl, EZ Bar / 3x12-15 / 57.46% / @9 / warmup: none"}]},{"name":"W6","days":[{"name":"SQ","exerciseText":"Squat / 1x1 92.14%, 1x3 86.53% / @8 / 180s\nOverhead Press / 1x6 73.31% @6, 1x6 75.96% @7, 1x6 78.6% @8 / 180s\nStiff Leg Deadlift / 1x8 68.03% @6, 1x8 70.67% @7, 1x8 73.31% @8 / 120s\n// 6 mins. isolation quadriceps. Sub: leg extensions, walking lunges, etc.\nGoblet Squat, Kettlebell / 3x12-20 / 50% / @7 / warmup: none"},{"name":"GPP","exerciseText":"// 7 mins. GPP upper back\nPull Up / 3x10+ (GPP) / 73.31% / warmup: none\n// GPP triceps\nChest Dip / 3x12-15 / 57.46% / @9 / warmup: none\n// GPP biceps\nBicep Curl, EZ Bar / 3x12-15 / 57.46% / @9 / warmup: none"},{"name":"BP","exerciseText":"// Competition style\nBench Press / 1x1 92.14%, 1x3 86.53% / @8 / 180s\n// 2ct pause\nPause: Squat / 1x8 65.39% @5, 1x8 68.03% @6, 1x8 70.67% @7 / 180s\nPendlay Row / 1x8+ 70%, 2x12 63% / 120s\n// 6 mins. isolation shoulders. Sub: bent over flyes, rear pec-dec, etc.\nLateral Raise / 3x12-20 / 50% / @7 / warmup: none"},{"name":"GPP","exerciseText":"// 7 mins. GPP\nChin Up / 3x10+ (GPP) / 73.31% / warmup: none\n// 7 mins. GPP\nHanging Leg Raise / 3x20+ (GPP) / 50% / warmup: none"},{"name":"DL","exerciseText":"Deadlift / 1x1 92.14%, 1x3 86.53% / @8 / 180s\n// 2ct pause\nPause: Bench Press / 1x5 73.31% @5, 1x5 75.96% @6, 1x5 78.6% @7 / 180s\nIncline Bench Press, Dumbbell / 1x10 62.74% @6, 1x10 65.39% @7, 1x10 68.03% @8 / 120s\n// 6 mins. isolation calves. Sub: seated calf raise, leg press calf raise\nStanding Calf Raise, Barbell / 3x12-20 / 50% / @7 / warmup: none"},{"name":"GPP","exerciseText":"// 7 mins. GPP\nHanging Leg Raise / 3x20+ (GPP) / 50% / warmup: none\n// GPP triceps\nChest Dip / 3x12-15 / 57.46% / @9 / warmup: none\n// GPP biceps\nBicep Curl, EZ Bar / 3x12-15 / 57.46% / @9 / warmup: none"}]},{"name":"W7","days":[{"name":"SQ","exerciseText":"Squat / 1x1 92.14% @8, 1x3 86.53% @8, 2x3 80% / 180s\nOverhead Press / 3x6 / 78.6% / @8 / 180s\nStiff Leg Deadlift / 2x8 / 73.31% / @8 / 120s\n// 6 mins. isolation quadriceps. Sub: leg extensions, walking lunges, etc.\nGoblet Squat, Kettlebell / 3x12-20 / 50% / @7 / warmup: none"},{"name":"GPP","exerciseText":"// 7 mins. GPP upper back\nPull Up / 3x10+ (GPP) / 73.31% / warmup: none\n// GPP triceps\nChest Dip / 3x12-15 / 57.46% / @9 / warmup: none\n// GPP biceps\nBicep Curl, EZ Bar / 3x12-15 / 57.46% / @9 / warmup: none"},{"name":"BP","exerciseText":"// Competition style\nBench Press / 1x1 92.14% @8, 3x3 86.53% @8, 2x5 75% / 180s\n// 2ct pause\nPause: Squat / 3x8 / 70.67% / @7 / 180s\nPendlay Row / 1x8+ 70%, 3x12 63% / 120s\n// 6 mins. isolation shoulders. Sub: bent over flyes, rear pec-dec, etc.\nLateral Raise / 3x12-20 / 50% / @7 / warmup: none"},{"name":"GPP","exerciseText":"// 7 mins. GPP\nChin Up / 3x10+ (GPP) / 73.31% / warmup: none\n// 7 mins. GPP\nHanging Leg Raise / 3x20+ (GPP) / 50% / warmup: none"},{"name":"DL","exerciseText":"Deadlift / 1x1 92.14% @8, 1x3 86.53% @8, 2x3 82% / 180s\n// 2ct pause, sets of 5 until RPE9\nPause: Bench Press / 1x5 81.24% @8, 3x5 78.6% @7 / 180s\nIncline Bench Press, Dumbbell / 2x10 / 68.03% / @8 / 120s\n// 6 mins. isolation calves. Sub: seated calf raise, leg press calf raise\nStanding Calf Raise, Barbell / 3x12-20 / 50% / @7 / warmup: none"},{"name":"GPP","exerciseText":"// 7 mins. GPP\nHanging Leg Raise / 3x20+ (GPP) / 50% / warmup: none\n// GPP triceps\nChest Dip / 3x12-15 / 57.46% / @9 / warmup: none\n// GPP biceps\nBicep Curl, EZ Bar / 3x12-15 / 57.46% / @9 / warmup: none"}]},{"name":"W8","days":[{"name":"SQ","exerciseText":"Squat / 1x1 92.14% @8, 1x3 86.53% @8, 3x3 80% / 180s\nOverhead Press / 3x6 / 78.6% / @8 / 180s\nStiff Leg Deadlift / 3x8 / 73.31% / @8 / 120s\n// 6 mins. isolation quadriceps. Sub: leg extensions, walking lunges, etc.\nGoblet Squat, Kettlebell / 3x12-20 / 50% / @7 / warmup: none"},{"name":"GPP","exerciseText":"// 7 mins. GPP upper back\nPull Up / 3x10+ (GPP) / 73.31% / warmup: none\n// GPP triceps\nChest Dip / 3x12-15 / 57.46% / @9 / warmup: none\n// GPP biceps\nBicep Curl, EZ Bar / 3x12-15 / 57.46% / @9 / warmup: none"},{"name":"BP","exerciseText":"// Competition style\nBench Press / 1x1 92.14% @8, 3x3 86.53% @8, 2x5 75% / 180s\n// 2ct pause\nPause: Squat / 3x8 / 70.67% / @7 / 180s\nPendlay Row / 1x8+ 70%, 3x12 63% / 120s\n// 6 mins. isolation shoulders. Sub: bent over flyes, rear pec-dec, etc.\nLateral Raise / 3x12-20 / 50% / @7 / warmup: none"},{"name":"GPP","exerciseText":"// 7 mins. GPP\nChin Up / 3x10+ (GPP) / 73.31% / warmup: none\n// 7 mins. GPP\nHanging Leg Raise / 3x20+ (GPP) / 50% / warmup: none"},{"name":"DL","exerciseText":"Deadlift / 1x1 92.14% @8, 1x3 86.53% @8, 3x3 82% / 180s\n// 2ct pause, sets of 5 until RPE9\nPause: Bench Press / 1x5 81.24% @8, 3x5 78.6% @7 / 180s\nIncline Bench Press, Dumbbell / 3x10 / 68.03% / @8 / 120s\n// 6 mins. isolation calves. Sub: seated calf raise, leg press calf raise\nStanding Calf Raise, Barbell / 3x12-20 / 50% / @7 / warmup: none"},{"name":"GPP","exerciseText":"// 7 mins. GPP\nHanging Leg Raise / 3x20+ (GPP) / 50% / warmup: none\n// GPP triceps\nChest Dip / 3x12-15 / 57.46% / @9 / warmup: none\n// GPP biceps\nBicep Curl, EZ Bar / 3x12-15 / 57.46% / @9 / warmup: none"}]},{"name":"W9","days":[{"name":"SQ","exerciseText":"Squat / 1x1 92.14% @8, 1x3 86.53% @8, 3x3 80% / 180s\nOverhead Press / 3x6 / 78.6% / @8 / 180s\nStiff Leg Deadlift / 3x8 / 73.31% / @8 / 120s\n// 6 mins. isolation quadriceps. Sub: leg extensions, walking lunges, etc.\nGoblet Squat, Kettlebell / 3x12-20 / 50% / @7 / warmup: none"},{"name":"GPP","exerciseText":"// 7 mins. GPP upper back\nPull Up / 3x10+ (GPP) / 73.31% / warmup: none\n// GPP triceps\nChest Dip / 3x12-15 / 57.46% / @9 / warmup: none\n// GPP biceps\nBicep Curl, EZ Bar / 3x12-15 / 57.46% / @9 / warmup: none"},{"name":"BP","exerciseText":"// Competition style\nBench Press / 1x1 92.14% @8, 3x3 86.53% @8, 2x5 75% / 180s\n// 2ct pause\nPause: Squat / 3x8 / 70.67% / @7 / 180s\nPendlay Row / 1x8+ 70%, 3x12 63% / 120s\n// 6 mins. isolation shoulders. Sub: bent over flyes, rear pec-dec, etc.\nLateral Raise / 3x12-20 / 50% / @7 / warmup: none"},{"name":"GPP","exerciseText":"// 7 mins. GPP\nChin Up / 3x10+ (GPP) / 73.31% / warmup: none\n// 7 mins. GPP\nHanging Leg Raise / 3x20+ (GPP) / 50% / warmup: none"},{"name":"DL","exerciseText":"Deadlift / 1x1 92.14% @8, 1x3 86.53% @8, 3x3 82% / 180s\n// 2ct pause, sets of 5 until RPE9\nPause: Bench Press / 1x5 81.24% @8, 3x5 78.6% @7 / 180s\nIncline Bench Press, Dumbbell / 3x10 / 68.03% / @8 / 120s\n// 6 mins. isolation calves. Sub: seated calf raise, leg press calf raise\nStanding Calf Raise, Barbell / 3x12-20 / 50% / @7 / warmup: none"},{"name":"GPP","exerciseText":"// 7 mins. GPP\nHanging Leg Raise / 3x20+ (GPP) / 50% / warmup: none\n// GPP triceps\nChest Dip / 3x12-15 / 57.46% / @9 / warmup: none\n// GPP biceps\nBicep Curl, EZ Bar / 3x12-15 / 57.46% / @9 / warmup: none"}]},{"name":"W10","days":[{"name":"SQ","exerciseText":"Squat / 1x1 92.14% @8, 1x3 86.53% @8, 3x3 80% / 180s\nOverhead Press / 3x6 / 78.6% / @8 / 180s\nStiff Leg Deadlift / 3x8 / 73.31% / @8 / 120s\n// 6 mins. isolation quadriceps. Sub: leg extensions, walking lunges, etc.\nGoblet Squat, Kettlebell / 3x12-20 / 50% / @7 / warmup: none"},{"name":"GPP","exerciseText":"// 7 mins. GPP upper back\nPull Up / 3x10+ (GPP) / 73.31% / warmup: none\n// GPP triceps\nChest Dip / 3x12-15 / 57.46% / @9 / warmup: none\n// GPP biceps\nBicep Curl, EZ Bar / 3x12-15 / 57.46% / @9 / warmup: none"},{"name":"BP","exerciseText":"// Competition style\nBench Press / 1x1 92.14% @8, 3x3 86.53% @8, 2x5 75% / 180s\n// 2ct pause\nPause: Squat / 3x8 / 70.67% / @7 / 180s\nPendlay Row / 1x8+ 70%, 3x12 63% / 120s\n// 6 mins. isolation shoulders. Sub: bent over flyes, rear pec-dec, etc.\nLateral Raise / 3x12-20 / 50% / @7 / warmup: none"},{"name":"GPP","exerciseText":"// 7 mins. GPP\nChin Up / 3x10+ (GPP) / 73.31% / warmup: none\n// 7 mins. GPP\nHanging Leg Raise / 3x20+ (GPP) / 50% / warmup: none"},{"name":"DL","exerciseText":"Deadlift / 1x1 92.14% @8, 1x3 86.53% @8, 3x3 82% / 180s\n// 2ct pause, sets of 5 until RPE9\nPause: Bench Press / 1x5 81.24% @8, 3x5 78.6% @7 / 180s\nIncline Bench Press, Dumbbell / 3x10 / 68.03% / @8 / 120s\n// 6 mins. isolation calves. Sub: seated calf raise, leg press calf raise\nStanding Calf Raise, Barbell / 3x12-20 / 50% / @7 / warmup: none"},{"name":"GPP","exerciseText":"// 7 mins. GPP\nHanging Leg Raise / 3x20+ (GPP) / 50% / warmup: none\n// GPP triceps\nChest Dip / 3x12-15 / 57.46% / @9 / warmup: none\n// GPP biceps\nBicep Curl, EZ Bar / 3x12-15 / 57.46% / @9 / warmup: none"}]}]},"exercises":[],"days":[],"deletedDays":[],"url":"","isMultiweek":true,"name":"BMPB-I","weeks":[],"nextDay":17,"description":"","id":"jwjauqti","tags":[],"deletedWeeks":[],"author":""}],"stats":{"weight":{},"length":{},"percentage":{}}}