Basic Beginner Routine

By /r/fitness

This is a great starting routine for complete beginners.

It's simple, easy to follow routine, which will introduce you to weight lifting.

You should run it for ~3 months, and then switch to some other routine, like '5/3/1 for beginners'.

Workout A

Bent Over Row

2x5

95lb

Finish Day Script:

// progress: lp(2.5lb, 1, 0, 10%, 1, 0)
if (completedReps >= reps && completedRPE <= RPE) {
  state.successes += 1;
  if (state.successes >= 1) {
    weights += 2.5lb
    state.successes = 0
    state.failures = 0
  }
}
if (!(completedReps >= reps && completedRPE <= RPE)) {
  state.failures += 1;
  if (state.failures >= 1) {
    weights -= 10%
    state.failures = 0
    state.successes = 0
  }
}

Equipment:

Plates for each bar side

-None

Exercise Changes

weights: -= 10%

State variables:

successes
failures

Bench Press

2x5

45lb

Finish Day Script:

// progress: lp(2.5lb, 1, 0, 10%, 1, 0)
if (completedReps >= reps && completedRPE <= RPE) {
  state.successes += 1;
  if (state.successes >= 1) {
    weights += 2.5lb
    state.successes = 0
    state.failures = 0
  }
}
if (!(completedReps >= reps && completedRPE <= RPE)) {
  state.failures += 1;
  if (state.failures >= 1) {
    weights -= 10%
    state.failures = 0
    state.successes = 0
  }
}

Equipment:

Plates for each bar side

-None

Exercise Changes

weights: -= 10%

State variables:

successes
failures

Squat

2x5

45lb

Finish Day Script:

// progress: lp(5lb, 1, 0, 10%, 1, 0)
if (completedReps >= reps && completedRPE <= RPE) {
  state.successes += 1;
  if (state.successes >= 1) {
    weights += 5lb
    state.successes = 0
    state.failures = 0
  }
}
if (!(completedReps >= reps && completedRPE <= RPE)) {
  state.failures += 1;
  if (state.failures >= 1) {
    weights -= 10%
    state.failures = 0
    state.successes = 0
  }
}

Equipment:

Plates for each bar side

-None

Exercise Changes

weights: -= 10%

State variables:

successes
failures

Workout B

Chin Up

2x5

Finish Day Script:

// progress: lp(2.5lb, 1, 0, 10%, 1, 0)
if (completedReps >= reps && completedRPE <= RPE) {
  state.successes += 1;
  if (state.successes >= 1) {
    weights += 2.5lb
    state.successes = 0
    state.failures = 0
  }
}
if (!(completedReps >= reps && completedRPE <= RPE)) {
  state.failures += 1;
  if (state.failures >= 1) {
    weights -= 10%
    state.failures = 0
    state.successes = 0
  }
}

Equipment:

Plates for each bar side

-None

Exercise Changes

weights: -= 10%

State variables:

successes
failures

Overhead Press

2x5

45lb

Finish Day Script:

// progress: lp(2.5lb, 1, 0, 10%, 1, 0)
if (completedReps >= reps && completedRPE <= RPE) {
  state.successes += 1;
  if (state.successes >= 1) {
    weights += 2.5lb
    state.successes = 0
    state.failures = 0
  }
}
if (!(completedReps >= reps && completedRPE <= RPE)) {
  state.failures += 1;
  if (state.failures >= 1) {
    weights -= 10%
    state.failures = 0
    state.successes = 0
  }
}

Equipment:

Plates for each bar side

-None

Exercise Changes

weights: -= 10%

State variables:

successes
failures

Deadlift

2x5

95lb

Finish Day Script:

// progress: lp(5lb, 1, 0, 10%, 1, 0)
if (completedReps >= reps && completedRPE <= RPE) {
  state.successes += 1;
  if (state.successes >= 1) {
    weights += 5lb
    state.successes = 0
    state.failures = 0
  }
}
if (!(completedReps >= reps && completedRPE <= RPE)) {
  state.failures += 1;
  if (state.failures >= 1) {
    weights -= 10%
    state.failures = 0
    state.successes = 0
  }
}

Equipment:

Plates for each bar side

-None

Exercise Changes

weights: -= 10%

State variables:

successes
failures

Workout A

Bent Over Row

2x5

95lb

Finish Day Script:

// progress: lp(2.5lb, 1, 0, 10%, 1, 0)
if (completedReps >= reps && completedRPE <= RPE) {
  state.successes += 1;
  if (state.successes >= 1) {
    weights += 2.5lb
    state.successes = 0
    state.failures = 0
  }
}
if (!(completedReps >= reps && completedRPE <= RPE)) {
  state.failures += 1;
  if (state.failures >= 1) {
    weights -= 10%
    state.failures = 0
    state.successes = 0
  }
}

Equipment:

Plates for each bar side

-None

Exercise Changes

weights: -= 10%

State variables:

successes
failures

Bench Press

2x5

45lb

Finish Day Script:

// progress: lp(2.5lb, 1, 0, 10%, 1, 0)
if (completedReps >= reps && completedRPE <= RPE) {
  state.successes += 1;
  if (state.successes >= 1) {
    weights += 2.5lb
    state.successes = 0
    state.failures = 0
  }
}
if (!(completedReps >= reps && completedRPE <= RPE)) {
  state.failures += 1;
  if (state.failures >= 1) {
    weights -= 10%
    state.failures = 0
    state.successes = 0
  }
}

Equipment:

Plates for each bar side

-None

Exercise Changes

weights: -= 10%

State variables:

successes
failures

Squat

2x5

45lb

Finish Day Script:

// progress: lp(5lb, 1, 0, 10%, 1, 0)
if (completedReps >= reps && completedRPE <= RPE) {
  state.successes += 1;
  if (state.successes >= 1) {
    weights += 5lb
    state.successes = 0
    state.failures = 0
  }
}
if (!(completedReps >= reps && completedRPE <= RPE)) {
  state.failures += 1;
  if (state.failures >= 1) {
    weights -= 10%
    state.failures = 0
    state.successes = 0
  }
}

Equipment:

Plates for each bar side

-None

Exercise Changes

weights: -= 10%

State variables:

successes
failures

Workout A

Chin Up

2x5

Finish Day Script:

// progress: lp(2.5lb, 1, 0, 10%, 1, 0)
if (completedReps >= reps && completedRPE <= RPE) {
  state.successes += 1;
  if (state.successes >= 1) {
    weights += 2.5lb
    state.successes = 0
    state.failures = 0
  }
}
if (!(completedReps >= reps && completedRPE <= RPE)) {
  state.failures += 1;
  if (state.failures >= 1) {
    weights -= 10%
    state.failures = 0
    state.successes = 0
  }
}

Equipment:

Plates for each bar side

-None

Exercise Changes

weights: -= 10%

State variables:

successes
failures

Overhead Press

2x5

45lb

Finish Day Script:

// progress: lp(2.5lb, 1, 0, 10%, 1, 0)
if (completedReps >= reps && completedRPE <= RPE) {
  state.successes += 1;
  if (state.successes >= 1) {
    weights += 2.5lb
    state.successes = 0
    state.failures = 0
  }
}
if (!(completedReps >= reps && completedRPE <= RPE)) {
  state.failures += 1;
  if (state.failures >= 1) {
    weights -= 10%
    state.failures = 0
    state.successes = 0
  }
}

Equipment:

Plates for each bar side

-None

Exercise Changes

weights: -= 10%

State variables:

successes
failures

Deadlift

2x5

95lb

Finish Day Script:

// progress: lp(5lb, 1, 0, 10%, 1, 0)
if (completedReps >= reps && completedRPE <= RPE) {
  state.successes += 1;
  if (state.successes >= 1) {
    weights += 5lb
    state.successes = 0
    state.failures = 0
  }
}
if (!(completedReps >= reps && completedRPE <= RPE)) {
  state.failures += 1;
  if (state.failures >= 1) {
    weights -= 10%
    state.failures = 0
    state.successes = 0
  }
}

Equipment:

Plates for each bar side

-None

Exercise Changes

weights: -= 10%

State variables:

successes
failures

Workout B

Bent Over Row

2x5

95lb

Finish Day Script:

// progress: lp(2.5lb, 1, 0, 10%, 1, 0)
if (completedReps >= reps && completedRPE <= RPE) {
  state.successes += 1;
  if (state.successes >= 1) {
    weights += 2.5lb
    state.successes = 0
    state.failures = 0
  }
}
if (!(completedReps >= reps && completedRPE <= RPE)) {
  state.failures += 1;
  if (state.failures >= 1) {
    weights -= 10%
    state.failures = 0
    state.successes = 0
  }
}

Equipment:

Plates for each bar side

-None

Exercise Changes

weights: -= 10%

State variables:

successes
failures

Bench Press

2x5

45lb

Finish Day Script:

// progress: lp(2.5lb, 1, 0, 10%, 1, 0)
if (completedReps >= reps && completedRPE <= RPE) {
  state.successes += 1;
  if (state.successes >= 1) {
    weights += 2.5lb
    state.successes = 0
    state.failures = 0
  }
}
if (!(completedReps >= reps && completedRPE <= RPE)) {
  state.failures += 1;
  if (state.failures >= 1) {
    weights -= 10%
    state.failures = 0
    state.successes = 0
  }
}

Equipment:

Plates for each bar side

-None

Exercise Changes

weights: -= 10%

State variables:

successes
failures

Squat

2x5

45lb

Finish Day Script:

// progress: lp(5lb, 1, 0, 10%, 1, 0)
if (completedReps >= reps && completedRPE <= RPE) {
  state.successes += 1;
  if (state.successes >= 1) {
    weights += 5lb
    state.successes = 0
    state.failures = 0
  }
}
if (!(completedReps >= reps && completedRPE <= RPE)) {
  state.failures += 1;
  if (state.failures >= 1) {
    weights -= 10%
    state.failures = 0
    state.successes = 0
  }
}

Equipment:

Plates for each bar side

-None

Exercise Changes

weights: -= 10%

State variables:

successes
failures

Workout B

Chin Up

2x5

Finish Day Script:

// progress: lp(2.5lb, 1, 0, 10%, 1, 0)
if (completedReps >= reps && completedRPE <= RPE) {
  state.successes += 1;
  if (state.successes >= 1) {
    weights += 2.5lb
    state.successes = 0
    state.failures = 0
  }
}
if (!(completedReps >= reps && completedRPE <= RPE)) {
  state.failures += 1;
  if (state.failures >= 1) {
    weights -= 10%
    state.failures = 0
    state.successes = 0
  }
}

Equipment:

Plates for each bar side

-None

Exercise Changes

weights: -= 10%

State variables:

successes
failures

Overhead Press

2x5

45lb

Finish Day Script:

// progress: lp(2.5lb, 1, 0, 10%, 1, 0)
if (completedReps >= reps && completedRPE <= RPE) {
  state.successes += 1;
  if (state.successes >= 1) {
    weights += 2.5lb
    state.successes = 0
    state.failures = 0
  }
}
if (!(completedReps >= reps && completedRPE <= RPE)) {
  state.failures += 1;
  if (state.failures >= 1) {
    weights -= 10%
    state.failures = 0
    state.successes = 0
  }
}

Equipment:

Plates for each bar side

-None

Exercise Changes

weights: -= 10%

State variables:

successes
failures

Deadlift

2x5

95lb

Finish Day Script:

// progress: lp(5lb, 1, 0, 10%, 1, 0)
if (completedReps >= reps && completedRPE <= RPE) {
  state.successes += 1;
  if (state.successes >= 1) {
    weights += 5lb
    state.successes = 0
    state.failures = 0
  }
}
if (!(completedReps >= reps && completedRPE <= RPE)) {
  state.failures += 1;
  if (state.failures >= 1) {
    weights -= 10%
    state.failures = 0
    state.successes = 0
  }
}

Equipment:

Plates for each bar side

-None

Exercise Changes

weights: -= 10%

State variables:

successes
failures

{"programs":[{"weeks":[{"name":"Week 1","days":[{"id":"jlrdrnnd"},{"id":"wrdnjwqj"},{"id":"ekvzkzfs"}],"id":"rkczqwki"},{"name":"Week 2","days":[{"id":"vjsblgpd"},{"id":"czetfuwo"},{"id":"yjxtxugz"}],"id":"okxpsveq"}],"author":"/r/fitness","clonedAt":1708560422474,"description":"<div>This is a great starting routine for complete beginners.It's simple, easy to follow routine, which will introduce you to weight lifting.You should run it for ~3 months, and then switch to some other routine, like '5/3/1 for beginners'.</div>","shortDescription":"Great first starter program","url":"https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/","tags":[],"exercises":[{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 3 ? 2 : day == 5 ? 3 : 1","exerciseType":{"equipment":"barbell","id":"bentOverRow"},"variations":[{"sets":[{"weightExpr":"95lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"95lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"95lb","isAmrap":true,"repsExpr":"5","askWeight":false}]},{"sets":[{"weightExpr":"95lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"95lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"95lb","isAmrap":true,"repsExpr":"5","askWeight":false}]},{"sets":[{"weightExpr":"95lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"95lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"95lb","isAmrap":true,"repsExpr":"5","askWeight":false}]}],"name":"Bent Over Row","id":"eexfucun","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(2.5lb, 1, 0, 10%, 1, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 2.5lb\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps && completedRPE <= RPE)) {\n state.failures += 1;\n if (state.failures >= 1) {\n weights -= 10%\n state.failures = 0\n state.successes = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 3 ? 2 : day == 5 ? 3 : 1","exerciseType":{"equipment":"barbell","id":"benchPress"},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"45lb","isAmrap":true,"repsExpr":"5","askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"45lb","isAmrap":true,"repsExpr":"5","askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"45lb","isAmrap":true,"repsExpr":"5","askWeight":false}]}],"name":"Bench Press","id":"gzdjoacb","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(2.5lb, 1, 0, 10%, 1, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 2.5lb\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps && completedRPE <= RPE)) {\n state.failures += 1;\n if (state.failures >= 1) {\n weights -= 10%\n state.failures = 0\n state.successes = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 3 ? 2 : day == 5 ? 3 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"45lb","isAmrap":true,"repsExpr":"5","askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"45lb","isAmrap":true,"repsExpr":"5","askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"45lb","isAmrap":true,"repsExpr":"5","askWeight":false}]}],"name":"Squat","id":"qvgurphq","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10%, 1, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps && completedRPE <= RPE)) {\n state.failures += 1;\n if (state.failures >= 1) {\n weights -= 10%\n state.failures = 0\n state.successes = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 4 ? 2 : day == 6 ? 3 : 1","exerciseType":{"equipment":"bodyweight","id":"chinUp"},"variations":[{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"0lb","isAmrap":true,"repsExpr":"5","askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"0lb","isAmrap":true,"repsExpr":"5","askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"0lb","isAmrap":true,"repsExpr":"5","askWeight":false}]}],"name":"Chin Up","id":"fwgboygi","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(2.5lb, 1, 0, 10%, 1, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 2.5lb\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps && completedRPE <= RPE)) {\n state.failures += 1;\n if (state.failures >= 1) {\n weights -= 10%\n state.failures = 0\n state.successes = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 4 ? 2 : day == 6 ? 3 : 1","exerciseType":{"equipment":"barbell","id":"overheadPress"},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"45lb","isAmrap":true,"repsExpr":"5","askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"45lb","isAmrap":true,"repsExpr":"5","askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"45lb","isAmrap":true,"repsExpr":"5","askWeight":false}]}],"name":"Overhead Press","id":"aximnrwa","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(2.5lb, 1, 0, 10%, 1, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 2.5lb\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps && completedRPE <= RPE)) {\n state.failures += 1;\n if (state.failures >= 1) {\n weights -= 10%\n state.failures = 0\n state.successes = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 4 ? 2 : day == 6 ? 3 : 1","exerciseType":{"equipment":"barbell","id":"deadlift"},"variations":[{"sets":[{"weightExpr":"95lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"95lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"95lb","isAmrap":true,"repsExpr":"5","askWeight":false}]},{"sets":[{"weightExpr":"95lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"95lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"95lb","isAmrap":true,"repsExpr":"5","askWeight":false}]},{"sets":[{"weightExpr":"95lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"95lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"95lb","isAmrap":true,"repsExpr":"5","askWeight":false}]}],"name":"Deadlift","id":"sstpmqbk","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10%, 1, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps && completedRPE <= RPE)) {\n state.failures += 1;\n if (state.failures >= 1) {\n weights -= 10%\n state.failures = 0\n state.successes = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false}],"name":"Basic Beginner Routine","days":[{"name":"Workout A","exercises":[{"id":"eexfucun"},{"id":"gzdjoacb"},{"id":"qvgurphq"}],"id":"jlrdrnnd"},{"name":"Workout B","exercises":[{"id":"fwgboygi"},{"id":"aximnrwa"},{"id":"sstpmqbk"}],"id":"wrdnjwqj"},{"name":"Workout A","exercises":[{"id":"eexfucun"},{"id":"gzdjoacb"},{"id":"qvgurphq"}],"id":"ekvzkzfs"},{"name":"Workout A","exercises":[{"id":"fwgboygi"},{"id":"aximnrwa"},{"id":"sstpmqbk"}],"id":"vjsblgpd"},{"name":"Workout B","exercises":[{"id":"eexfucun"},{"id":"gzdjoacb"},{"id":"qvgurphq"}],"id":"czetfuwo"},{"name":"Workout B","exercises":[{"id":"fwgboygi"},{"id":"aximnrwa"},{"id":"sstpmqbk"}],"id":"yjxtxugz"}],"id":"basicBeginner","planner":{"name":"Basic Beginner Routine","weeks":[{"name":"Week 1","days":[{"name":"Workout A","exerciseText":"Bent Over Row / 2x5, 1x5+ / 95lb / progress: lp(2.5lb, 1, 0, 10%, 1, 0)\nBench Press / 2x5, 1x5+ / 45lb / progress: lp(2.5lb, 1, 0, 10%, 1, 0)\nSquat / 2x5, 1x5+ / 45lb / progress: lp(5lb, 1, 0, 10%, 1, 0)"},{"name":"Workout B","exerciseText":"Chin Up / 2x5, 1x5+ / 0lb / progress: lp(2.5lb, 1, 0, 10%, 1, 0)\nOverhead Press / 2x5, 1x5+ / 45lb / progress: lp(2.5lb, 1, 0, 10%, 1, 0)\nDeadlift / 2x5, 1x5+ / 95lb / progress: lp(5lb, 1, 0, 10%, 1, 0)"},{"name":"Workout A","exerciseText":"Bent Over Row / 2x5, 1x5+ / 95lb\nBench Press / 2x5, 1x5+ / 45lb\nSquat / 2x5, 1x5+ / 45lb"}]},{"name":"Week 2","days":[{"name":"Workout A","exerciseText":"Chin Up / 2x5, 1x5+ / 0lb\nOverhead Press / 2x5, 1x5+ / 45lb\nDeadlift / 2x5, 1x5+ / 95lb"},{"name":"Workout B","exerciseText":"Bent Over Row / 2x5, 1x5+ / 95lb\nBench Press / 2x5, 1x5+ / 45lb\nSquat / 2x5, 1x5+ / 45lb"},{"name":"Workout B","exerciseText":"Chin Up / 2x5, 1x5+ / 0lb\nOverhead Press / 2x5, 1x5+ / 45lb\nDeadlift / 2x5, 1x5+ / 95lb"}]}]},"nextDay":1,"isMultiweek":true},{"weeks":[{"name":"Week 1","days":[{"id":"nvhkidku"},{"id":"geifcmip"},{"id":"vhdflzse"}],"id":"qmtwqkzu"},{"name":"Week 2","days":[{"id":"dcyxwanj"},{"id":"odgnznty"},{"id":"afmewnzs"}],"id":"alyywwxe"},{"name":"Week 3","days":[{"id":"mnifqvsy"},{"id":"rtuflxfy"},{"id":"voovdkvm"}],"id":"higqfpsj"}],"author":"Jim Wendler","clonedAt":1712112604252,"description":"<div>A very popular weight lifting routine - 5/3/1 by Jim Wendler, adapted for beginners.Good both for strength and size, it's well tested by time and helped thousands of lifters to achieve their goals</div>","shortDescription":"A good \"next step\" program. Do it after 3-9 months in gym.","url":"https://thefitness.wiki/routines/5-3-1-for-beginners","tags":[],"exercises":[{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 4 ? 2 : day == 7 ? 3 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"variations":[{"sets":[{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"63%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"81%","isAmrap":true,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"85%","isAmrap":true,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"Squat","id":"qxiddjyl","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 4 ? 2 : day == 7 ? 3 : 1","exerciseType":{"equipment":"barbell","id":"benchPress"},"variations":[{"sets":[{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"63%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"81%","isAmrap":true,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"85%","isAmrap":true,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"Bench Press","id":"lujylshl","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 3 ? 2 : day == 4 ? 3 : day == 6 ? 4 : day == 7 ? 5 : day == 9 ? 6 : 1","exerciseType":{"equipment":"bodyweight","id":"hangingLegRaise"},"variations":[{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]}],"name":"Hanging Leg Raise","id":"kyxrelem","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 4 ? 2 : day == 7 ? 3 : 1","exerciseType":{"equipment":"bodyweight","id":"chinUp"},"variations":[{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]}],"name":"Chin Up","id":"domvqhxm","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 3 ? 2 : day == 4 ? 3 : day == 6 ? 4 : day == 7 ? 5 : day == 9 ? 6 : 1","exerciseType":{"equipment":"bodyweight","id":"pushUp"},"variations":[{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"15","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"15","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"15","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"15","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"15","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"15","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"15","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"15","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"15","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"15","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"15","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"15","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"15","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"15","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"15","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"15","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"15","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"15","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"15","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"15","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"15","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"15","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"15","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"15","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"15","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"15","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"15","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"15","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"15","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"15","logRpe":false,"askWeight":false}]}],"name":"Push Up","id":"ghjqibsb","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 5 ? 2 : day == 8 ? 3 : 1","exerciseType":{"equipment":"barbell","id":"deadlift"},"variations":[{"sets":[{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"63%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"81%","isAmrap":true,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"85%","isAmrap":true,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"prgrs: Deadlift","id":"orbztwln","state":{"increment":{"value":10,"unit":"lb"}},"finishDayExpr":"{~\n if (week % 3 == 0) {\n rm1 += state.increment\n }\n~}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"orbztwln","variationExpr":"day == 2 ? 1 : day == 5 ? 2 : day == 8 ? 3 : 1","exerciseType":{"equipment":"barbell","id":"overheadPress"},"descriptions":[""],"descriptionExpr":"1","variations":[{"sets":[{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"63%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"81%","isAmrap":true,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"85%","isAmrap":true,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"prgrs: Overhead Press","id":"sqjbxmwz","state":{"increment":{"value":5,"unit":"lb"}},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 5 ? 2 : day == 8 ? 3 : 1","exerciseType":{"equipment":"bodyweight","id":"tricepsDip"},"variations":[{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]}],"name":"Triceps Dip","id":"czeezlsd","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 5 ? 2 : day == 8 ? 3 : 1","exerciseType":{"equipment":"bodyweight","id":"invertedRow"},"variations":[{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]}],"name":"Inverted Row","id":"rfhljdqu","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 5 ? 2 : day == 8 ? 3 : 1","exerciseType":{"equipment":"dumbbell","id":"bulgarianSplitSquat"},"variations":[{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]}],"name":"Bulgarian Split Squat","id":"ywabjhtw","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"orbztwln","variationExpr":"day == 3 ? 1 : day == 6 ? 2 : day == 9 ? 3 : 1","exerciseType":{"equipment":"barbell","id":"benchPress"},"descriptions":[""],"descriptionExpr":"1","variations":[{"sets":[{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"63%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"81%","isAmrap":true,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"85%","isAmrap":true,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"prgrs: Bench Press","id":"ublwpvbh","state":{"increment":{"value":5,"unit":"lb"}},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"orbztwln","variationExpr":"day == 3 ? 1 : day == 6 ? 2 : day == 9 ? 3 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"descriptions":[""],"descriptionExpr":"1","variations":[{"sets":[{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"63%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"81%","isAmrap":true,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"85%","isAmrap":true,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"prgrs: Squat","id":"yrrnoyyr","state":{"increment":{"value":10,"unit":"lb"}},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : day == 6 ? 2 : day == 9 ? 3 : 1","exerciseType":{"equipment":"bodyweight","id":"pullUp"},"variations":[{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]}],"name":"Pull Up","id":"ramcgjmu","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false}],"name":"5/3/1 For Beginners","days":[{"name":"Day 1","exercises":[{"id":"qxiddjyl"},{"id":"lujylshl"},{"id":"kyxrelem"},{"id":"domvqhxm"},{"id":"ghjqibsb"}],"id":"nvhkidku"},{"name":"Day 2","exercises":[{"id":"orbztwln"},{"id":"sqjbxmwz"},{"id":"czeezlsd"},{"id":"rfhljdqu"},{"id":"ywabjhtw"}],"id":"geifcmip"},{"name":"Day 3","exercises":[{"id":"ublwpvbh"},{"id":"yrrnoyyr"},{"id":"kyxrelem"},{"id":"ramcgjmu"},{"id":"ghjqibsb"}],"id":"vhdflzse"},{"name":"Day 1","exercises":[{"id":"qxiddjyl"},{"id":"lujylshl"},{"id":"kyxrelem"},{"id":"domvqhxm"},{"id":"ghjqibsb"}],"id":"dcyxwanj"},{"name":"Day 2","exercises":[{"id":"orbztwln"},{"id":"sqjbxmwz"},{"id":"czeezlsd"},{"id":"rfhljdqu"},{"id":"ywabjhtw"}],"id":"odgnznty"},{"name":"Day 3","exercises":[{"id":"ublwpvbh"},{"id":"yrrnoyyr"},{"id":"kyxrelem"},{"id":"ramcgjmu"},{"id":"ghjqibsb"}],"id":"afmewnzs"},{"name":"Day 1","exercises":[{"id":"qxiddjyl"},{"id":"lujylshl"},{"id":"kyxrelem"},{"id":"domvqhxm"},{"id":"ghjqibsb"}],"id":"mnifqvsy"},{"name":"Day 2","exercises":[{"id":"orbztwln"},{"id":"sqjbxmwz"},{"id":"czeezlsd"},{"id":"rfhljdqu"},{"id":"ywabjhtw"}],"id":"rtuflxfy"},{"name":"Day 3","exercises":[{"id":"ublwpvbh"},{"id":"yrrnoyyr"},{"id":"kyxrelem"},{"id":"ramcgjmu"},{"id":"ghjqibsb"}],"id":"voovdkvm"}],"id":"the5314b","planner":{"name":"5/3/1 for Beginners","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"Squat / 1x5 58%, 1x5 67%, 1x5+ 76%, 5x5 58%\nBench Press[1-3] / ...Squat\nHanging Leg Raise[1-3] / 5x10 0lb\nChin Up[1-3] / 5x10 0lb\nPush Up[1-3] / 5x15 0lb"},{"name":"Day 2","exerciseText":"prgrs: Deadlift[1-3] / ...Squat / progress: custom(increment: 10lb) {~\n if (week % 3 == 0) {\n rm1 += state.increment\n }\n~}\nprgrs: Overhead Press[1-3] / ...Squat / progress: custom(increment: 5lb) { ...prgrs: Deadlift }\nTriceps Dip[1-3] / 5x10 0lb\nInverted Row[1-3] / 5x10 0lb\nBulgarian Split Squat[1-3] / 5x10 0lb"},{"name":"Day 3","exerciseText":"prgrs: Bench Press[1-3] / ...Squat / progress: custom(increment: 5lb) { ...prgrs: Deadlift }\nprgrs: Squat[1-3] / ...Squat / progress: custom(increment: 10lb) { ...prgrs: Deadlift }\nHanging Leg Raise[1-3] / 5x10 0lb\nPull Up[1-3] / 5x10 0lb\nPush Up[1-3] / 5x15 0lb"}]},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":"Squat / 1x3 63%, 1x3 72%, 1x3+ 81%, 5x5 63%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""}]},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"Squat / 1x5 67%, 1x3 76%, 1x1+ 85%, 5x5 67%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""}]}]},"nextDay":1,"isMultiweek":true},{"weeks":[{"name":"Week 1","days":[{"id":"neasagal"},{"id":"obevrqbq"},{"id":"zisehuxo"},{"id":"qpabitvi"}],"id":"rvqpiuxz"},{"name":"Week 2","days":[{"id":"pmjxxsal"},{"id":"xgnkehhn"},{"id":"ktygzlln"},{"id":"xeqwoncu"}],"id":"nvniftqk"},{"name":"Week 3","days":[{"id":"ndnpknqo"},{"id":"afjbovun"},{"id":"jclsvjbe"},{"id":"dubatibc"}],"id":"whjxhonb"},{"name":"Week 4 - Deload","days":[{"id":"xdjtpgmn"},{"id":"mruxvoha"},{"id":"kyahjlvc"},{"id":"febnlhqz"}],"id":"kjoltpqr"}],"author":"Jim Wendler","clonedAt":1712545164380,"description":"5/3/1 hypertrophy program based on the 4 big lifts (Squat/Bench Press/Overhead Press/Deadlift), and doing a lot of volume with those.","shortDescription":"Very simple hypertrophy program based on the 5/3/1 principle.","url":"https://www.jimwendler.com/blogs/jimwendler-com/101077382-boring-but-big","tags":[],"exercises":[{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 5 ? 2 : day == 9 ? 3 : day == 13 ? 4 : 1","exerciseType":{"equipment":"barbell","id":"overheadPress"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"63%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"81%","isAmrap":true,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"85%","isAmrap":true,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"36%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"45%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"54%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"40%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"40%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"40%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"40%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"40%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]}],"name":"Overhead Press","id":"jbfmtozb","state":{"increment":{"value":10,"unit":"lb"}},"finishDayExpr":"{~\n if (week % 3 == 0) {\n rm1 += state.increment\n }\n~}","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 5 ? 2 : day == 9 ? 3 : day == 13 ? 4 : 1","exerciseType":{"equipment":"cable","id":"latPulldown"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]}],"name":"Lat Pulldown","id":"jlfwoehz","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"jbfmtozb","variationExpr":"day == 2 ? 1 : day == 6 ? 2 : day == 10 ? 3 : day == 14 ? 4 : 1","exerciseType":{"equipment":"barbell","id":"deadlift"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"63%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"81%","isAmrap":true,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"85%","isAmrap":true,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"36%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"45%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"54%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"40%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"40%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"40%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"40%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"40%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]}],"name":"Deadlift","id":"xgyvjarl","state":{"increment":{"value":5,"unit":"lb"}},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 6 ? 2 : day == 10 ? 3 : day == 14 ? 4 : 1","exerciseType":{"equipment":"bodyweight","id":"abWheel"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]}],"name":"Ab Wheel","id":"zydjoeru","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"jbfmtozb","variationExpr":"day == 3 ? 1 : day == 7 ? 2 : day == 11 ? 3 : day == 15 ? 4 : 1","exerciseType":{"equipment":"barbell","id":"benchPress"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"63%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"81%","isAmrap":true,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"85%","isAmrap":true,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"36%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"45%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"54%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"40%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"40%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"40%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"40%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"40%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]}],"name":"Bench Press","id":"gapjwjtn","state":{"increment":{"value":5,"unit":"lb"}},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : day == 7 ? 2 : day == 11 ? 3 : day == 15 ? 4 : 1","exerciseType":{"equipment":"bodyweight","id":"chinUp"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]}],"name":"Chin Up","id":"dvcwwxqf","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"jbfmtozb","variationExpr":"day == 4 ? 1 : day == 8 ? 2 : day == 12 ? 3 : day == 16 ? 4 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"58%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"63%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"81%","isAmrap":true,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"85%","isAmrap":true,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"36%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"45%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"54%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"40%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"40%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"40%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"40%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"40%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]}],"name":"Squat","id":"uwlndfcl","state":{"increment":{"value":10,"unit":"lb"}},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 4 ? 1 : day == 8 ? 2 : day == 12 ? 3 : day == 16 ? 4 : 1","exerciseType":{"equipment":"bodyweight","id":"hangingLegRaise"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]}],"name":"Hanging Leg Raise","id":"rswwjcma","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false}],"name":"5/3/1: Boring But Big","days":[{"name":"Day 1","exercises":[{"id":"jbfmtozb"},{"id":"jlfwoehz"}],"id":"neasagal"},{"name":"Day 2","exercises":[{"id":"xgyvjarl"},{"id":"zydjoeru"}],"id":"obevrqbq"},{"name":"Day 3","exercises":[{"id":"gapjwjtn"},{"id":"dvcwwxqf"}],"id":"zisehuxo"},{"name":"Day 4","exercises":[{"id":"uwlndfcl"},{"id":"rswwjcma"}],"id":"qpabitvi"},{"name":"Day 1","exercises":[{"id":"jbfmtozb"},{"id":"jlfwoehz"}],"id":"pmjxxsal"},{"name":"Day 2","exercises":[{"id":"xgyvjarl"},{"id":"zydjoeru"}],"id":"xgnkehhn"},{"name":"Day 3","exercises":[{"id":"gapjwjtn"},{"id":"dvcwwxqf"}],"id":"ktygzlln"},{"name":"Day 4","exercises":[{"id":"uwlndfcl"},{"id":"rswwjcma"}],"id":"xeqwoncu"},{"name":"Day 1","exercises":[{"id":"jbfmtozb"},{"id":"jlfwoehz"}],"id":"ndnpknqo"},{"name":"Day 2","exercises":[{"id":"xgyvjarl"},{"id":"zydjoeru"}],"id":"afjbovun"},{"name":"Day 3","exercises":[{"id":"gapjwjtn"},{"id":"dvcwwxqf"}],"id":"jclsvjbe"},{"name":"Day 4","exercises":[{"id":"uwlndfcl"},{"id":"rswwjcma"}],"id":"dubatibc"},{"name":"Day 1","exercises":[{"id":"jbfmtozb"},{"id":"jlfwoehz"}],"id":"xdjtpgmn"},{"name":"Day 2","exercises":[{"id":"xgyvjarl"},{"id":"zydjoeru"}],"id":"mruxvoha"},{"name":"Day 3","exercises":[{"id":"gapjwjtn"},{"id":"dvcwwxqf"}],"id":"kyahjlvc"},{"name":"Day 4","exercises":[{"id":"uwlndfcl"},{"id":"rswwjcma"}],"id":"febnlhqz"}],"id":"the531bbb","planner":{"name":"5/3/1: Boring But Big","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"Overhead Press / 1x5 58%, 1x5 67%, 1x5+ 76%, 5x10 50% / progress: custom(increment: 10lb) {~\n if (week % 3 == 0) {\n rm1 += state.increment\n }\n~}\nLat Pulldown[1-4] / 5x10"},{"name":"Day 2","exerciseText":"Deadlift[1-4] / ...Overhead Press / progress: custom(increment: 5lb) { ...Overhead Press }\nAb Wheel[1-4] / 5x10"},{"name":"Day 3","exerciseText":"Bench Press[1-4] / ...Overhead Press / progress: custom(increment: 5lb) { ...Overhead Press }\nChin Up[1-4] / 5x10 / 0lb"},{"name":"Day 4","exerciseText":"Squat[1-4] / ...Overhead Press / progress: custom(increment: 10lb) { ...Overhead Press }\nHanging Leg Raise[1-4] / 5x10"}]},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":"Overhead Press / 1x3 63%, 1x3 72%, 1x3+ 81%, 5x10 50%\n"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"Overhead Press / 1x5 67%, 1x3 76%, 1x1+ 85%, 5x10 50%\n"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 4 - Deload","days":[{"name":"Day 1","exerciseText":"Overhead Press / 1x5 36%, 1x5 45%, 1x5 54%, 5x10 40%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]}]},"nextDay":1,"isMultiweek":true},{"weeks":[{"name":"Week 1","days":[{"id":"usaditff"},{"id":"ennewfwe"},{"id":"bapidzcu"}],"id":"psyybeer"},{"name":"Week 2","days":[{"id":"cdrwzmju"},{"id":"hulwjgkt"},{"id":"onacylrz"}],"id":"cglmzccs"},{"name":"Week 3","days":[{"id":"xhwhqkpq"},{"id":"iqezwecg"},{"id":"uwbvvmje"}],"id":"wvcyrauo"},{"name":"Week 4","days":[{"id":"gnyzibcg"},{"id":"xiiceajl"},{"id":"hiccrwjy"}],"id":"hjafqsoz"},{"name":"Week 5","days":[{"id":"hwxfoxje"},{"id":"jabeymnt"},{"id":"gxedbqyv"}],"id":"njgeucwz"},{"name":"Week 6","days":[{"id":"kfzkjrfs"},{"id":"lvqvhxmi"},{"id":"aylvpqmm"}],"id":"nqsvjdcg"}],"author":"Jim Wendler","clonedAt":1713230779157,"description":"5/3/1 that requires some serious time and effort investment, but will produce very impressive results.\n6 week program with brutal 2-hour sessions, 20 rep Friday squats - if you're up for a challenge, and can eat and rest to sustain it - check it out! ","shortDescription":"Challenging and intense 5/3/1 variation","url":"https://www.jimwendler.com/blogs/jimwendler-com/101078918-building-the-monolith-5-3-1-for-size","tags":[],"exercises":[{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 3 ? 2 : day == 4 ? 3 : day == 6 ? 4 : day == 7 ? 5 : day == 9 ? 6 : day == 10 ? 7 : day == 12 ? 8 : day == 13 ? 9 : day == 15 ? 10 : day == 16 ? 11 : day == 18 ? 12 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"60%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"68%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"60%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"68%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"40%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"45%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"45%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"60%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"68%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"60%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"68%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"42.5%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"60%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]}],"name":"Squat","id":"btwqkazt","state":{"increase":{"value":10,"unit":"lb"}},"finishDayExpr":"{~\n if (dayInWeek > 1 && week % 3 == 0) {\n weights += state.increase\n }\n~}","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"btwqkazt","variationExpr":"day == 1 ? 1 : day == 3 ? 2 : day == 4 ? 3 : day == 6 ? 4 : day == 7 ? 5 : day == 9 ? 6 : day == 10 ? 7 : day == 12 ? 8 : day == 13 ? 9 : day == 15 ? 10 : day == 16 ? 11 : day == 18 ? 12 : 1","exerciseType":{"equipment":"barbell","id":"overheadPress"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"60%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"68%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"60%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"60%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"60%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"60%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"60%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"60%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"60%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"60%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"60%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"60%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"42%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"42%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"42%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"42%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"42%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"42%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"42%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"42%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"42%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"42%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"64%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"60%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"68%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"51%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"51%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"51%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"51%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"51%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"51%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"51%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"51%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"51%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"51%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"51%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"51%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"64%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"Overhead Press","id":"wpqqnjpj","state":{"increase":{"value":5,"unit":"lb"}},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 3 ? 2 : day == 4 ? 3 : day == 6 ? 4 : day == 7 ? 5 : day == 9 ? 6 : day == 10 ? 7 : day == 12 ? 8 : day == 13 ? 9 : day == 15 ? 10 : day == 16 ? 11 : day == 18 ? 12 : 1","exerciseType":{"equipment":"bodyweight","id":"chinUp"},"warmupSets":[],"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"Chin Up","id":"sqswxkut","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 3 ? 2 : day == 4 ? 3 : day == 6 ? 4 : day == 7 ? 5 : day == 9 ? 6 : day == 10 ? 7 : day == 12 ? 8 : day == 13 ? 9 : day == 15 ? 10 : day == 16 ? 11 : day == 18 ? 12 : 1","exerciseType":{"equipment":"cable","id":"facePull"},"warmupSets":[],"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]}],"name":"Face Pull","id":"ygrdzgcm","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 4 ? 2 : day == 7 ? 3 : day == 10 ? 4 : day == 13 ? 5 : day == 16 ? 6 : 1","exerciseType":{"equipment":"bodyweight","id":"chestDip"},"warmupSets":[],"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]}],"name":"Chest Dip","id":"duexwguw","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"btwqkazt","variationExpr":"day == 2 ? 1 : day == 5 ? 2 : day == 8 ? 3 : day == 11 ? 4 : day == 14 ? 5 : day == 17 ? 6 : 1","exerciseType":{"equipment":"barbell","id":"deadlift"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"60%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"68%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"60%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"68%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"Deadlift","id":"hftaclir","state":{"increase":{"value":10,"unit":"lb"}},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"btwqkazt","variationExpr":"day == 2 ? 1 : day == 5 ? 2 : day == 8 ? 3 : day == 11 ? 4 : day == 14 ? 5 : day == 17 ? 6 : 1","exerciseType":{"equipment":"barbell","id":"benchPress"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"60%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"68%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"60%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"68%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"64%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"Bench Press","id":"vwapvzxy","state":{"increase":{"value":5,"unit":"lb"}},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 5 ? 2 : day == 8 ? 3 : day == 11 ? 4 : day == 14 ? 5 : day == 17 ? 6 : 1","exerciseType":{"equipment":"dumbbell","id":"bentOverOneArmRow"},"warmupSets":[],"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","minRepsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","minRepsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","minRepsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","minRepsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","minRepsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","minRepsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","minRepsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","minRepsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","minRepsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","minRepsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","minRepsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","minRepsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","minRepsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","minRepsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","minRepsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","minRepsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","minRepsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","minRepsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","minRepsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","minRepsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","minRepsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","minRepsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","minRepsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","minRepsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","minRepsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","minRepsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","minRepsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","minRepsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","minRepsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","minRepsExpr":"10","logRpe":false,"askWeight":false}]}],"name":"Bent Over One Arm Row","id":"wpsfxaqv","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 5 ? 2 : day == 8 ? 3 : day == 11 ? 4 : day == 14 ? 5 : day == 17 ? 6 : 1","exerciseType":{"equipment":"dumbbell","id":"bicepCurl"},"warmupSets":[],"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]}],"name":"Bicep Curl","id":"umnldxlh","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : day == 6 ? 2 : day == 9 ? 3 : day == 12 ? 4 : day == 15 ? 5 : day == 18 ? 6 : 1","exerciseType":{"equipment":"dumbbell","id":"shrug"},"warmupSets":[],"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]}],"name":"Shrug","id":"sxotnmtc","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false}],"name":"5/3/1: Building the Monolith","days":[{"name":"Day 1","exercises":[{"id":"btwqkazt"},{"id":"wpqqnjpj"},{"id":"sqswxkut"},{"id":"ygrdzgcm"},{"id":"duexwguw"}],"id":"usaditff"},{"name":"Day 2","exercises":[{"id":"hftaclir"},{"id":"vwapvzxy"},{"id":"wpsfxaqv"},{"id":"umnldxlh"}],"id":"ennewfwe"},{"name":"Day 3","exercises":[{"id":"btwqkazt"},{"id":"wpqqnjpj"},{"id":"sqswxkut"},{"id":"ygrdzgcm"},{"id":"sxotnmtc"}],"id":"bapidzcu"},{"name":"Day 1","exercises":[{"id":"btwqkazt"},{"id":"wpqqnjpj"},{"id":"sqswxkut"},{"id":"ygrdzgcm"},{"id":"duexwguw"}],"id":"cdrwzmju"},{"name":"Day 2","exercises":[{"id":"hftaclir"},{"id":"vwapvzxy"},{"id":"wpsfxaqv"},{"id":"umnldxlh"}],"id":"hulwjgkt"},{"name":"Day 3","exercises":[{"id":"btwqkazt"},{"id":"wpqqnjpj"},{"id":"sqswxkut"},{"id":"ygrdzgcm"},{"id":"sxotnmtc"}],"id":"onacylrz"},{"name":"Day 1","exercises":[{"id":"btwqkazt"},{"id":"wpqqnjpj"},{"id":"sqswxkut"},{"id":"ygrdzgcm"},{"id":"duexwguw"}],"id":"xhwhqkpq"},{"name":"Day 2","exercises":[{"id":"hftaclir"},{"id":"vwapvzxy"},{"id":"wpsfxaqv"},{"id":"umnldxlh"}],"id":"iqezwecg"},{"name":"Day 3","exercises":[{"id":"btwqkazt"},{"id":"wpqqnjpj"},{"id":"sqswxkut"},{"id":"ygrdzgcm"},{"id":"sxotnmtc"}],"id":"uwbvvmje"},{"name":"Day 1","exercises":[{"id":"btwqkazt"},{"id":"wpqqnjpj"},{"id":"sqswxkut"},{"id":"ygrdzgcm"},{"id":"duexwguw"}],"id":"gnyzibcg"},{"name":"Day 2","exercises":[{"id":"hftaclir"},{"id":"vwapvzxy"},{"id":"wpsfxaqv"},{"id":"umnldxlh"}],"id":"xiiceajl"},{"name":"Day 3","exercises":[{"id":"btwqkazt"},{"id":"wpqqnjpj"},{"id":"sqswxkut"},{"id":"ygrdzgcm"},{"id":"sxotnmtc"}],"id":"hiccrwjy"},{"name":"Day 1","exercises":[{"id":"btwqkazt"},{"id":"wpqqnjpj"},{"id":"sqswxkut"},{"id":"ygrdzgcm"},{"id":"duexwguw"}],"id":"hwxfoxje"},{"name":"Day 2","exercises":[{"id":"hftaclir"},{"id":"vwapvzxy"},{"id":"wpsfxaqv"},{"id":"umnldxlh"}],"id":"jabeymnt"},{"name":"Day 3","exercises":[{"id":"btwqkazt"},{"id":"wpqqnjpj"},{"id":"sqswxkut"},{"id":"ygrdzgcm"},{"id":"sxotnmtc"}],"id":"gxedbqyv"},{"name":"Day 1","exercises":[{"id":"btwqkazt"},{"id":"wpqqnjpj"},{"id":"sqswxkut"},{"id":"ygrdzgcm"},{"id":"duexwguw"}],"id":"kfzkjrfs"},{"name":"Day 2","exercises":[{"id":"hftaclir"},{"id":"vwapvzxy"},{"id":"wpsfxaqv"},{"id":"umnldxlh"}],"id":"lvqvhxmi"},{"name":"Day 3","exercises":[{"id":"btwqkazt"},{"id":"wpqqnjpj"},{"id":"sqswxkut"},{"id":"ygrdzgcm"},{"id":"sxotnmtc"}],"id":"aylvpqmm"}],"id":"monolith531","planner":{"name":"5/3/1: Building the Monolith","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"Squat / 1x5 60%, 1x5 68%, 5x5 76% / progress: custom(increase: 10lb) {~\n if (dayInWeek > 1 && week % 3 == 0) {\n weights += state.increase\n }\n~}\nOverhead Press / 1x5 60%, 1x5 68%, 1x5 76%, 1x5+ 60% / progress: custom(increase: 5lb) { ...Squat }\nChin Up[1-6] / 5x20 0lb / warmup: none\nFace Pull, Cable[1-6] / 5x20 / warmup: none\nChest Dip[1-6] / 5x30 0lb / warmup: none"},{"name":"Day 2","exerciseText":"Deadlift / 1x5 60%, 1x5 68%, 3x5 76% / progress: custom(increase: 10lb) { ...Squat }\nBench Press / 1x5 60%, 1x5 68%, 5x5 76% / progress: custom(increase: 5lb) { ...Squat }\nBent Over One Arm Row[1-6] / 5x10-20 / warmup: none\nBicep Curl[1-6] / 5x20 / warmup: none"},{"name":"Day 3","exerciseText":"Squat / 1x5 60%, 1x5 68%, 1x5 76%, 1x20 40%\nOverhead Press / 10x5 60%\nChin Up[1-6] / 5x5 / warmup: none\nFace Pull, Cable[1-6] / 5x20 / warmup: none\nShrug[1-6] / 5x20 / warmup: none"}]},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":"Squat / 1x5 55%, 1x5 64%, 5x5 72%\nOverhead Press / 1x5 55%, 1x5 64%, 1x5 72%, 1x5+ 55%"},{"name":"Day 2","exerciseText":"Deadlift / 1x5 55%, 1x5 64%, 3x5 72%\nBench Press / 1x5 55%, 1x5 64%, 5x5 72%"},{"name":"Day 3","exerciseText":"Squat / 1x5 55%, 1x5 64%, 1x5 72%, 1x20 45%\nOverhead Press / 10x5 42%"}]},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"Squat / 1x5 64%, 1x5 72%, 5x5 80%\nOverhead Press / 1x5 64%, 1x5 72%, 1x5 80%, 1x5+ 64%"},{"name":"Day 2","exerciseText":"Deadlift / 1x5 64%, 1x5 72%, 3x5 80%\nBench Press / 1x5 64%, 1x5 72%, 5x5 80%"},{"name":"Day 3","exerciseText":"Squat / 1x5 64%, 1x5 72%, 1x5 80%, 1x20 45%\nOverhead Press / 10x5 64%"}]},{"name":"Week 4","days":[{"name":"Day 1","exerciseText":"Squat / 1x5 60%, 1x5 68%, 5x5 76%\nOverhead Press / 1x5 60%, 1x5 68%, 1x5 76%, 1x5+ 60%"},{"name":"Day 2","exerciseText":"Deadlift / 1x5 60%, 1x5 68%, 3x5 76%\nBench Press / 1x5 60%, 1x5 68%, 5x5 76%"},{"name":"Day 3","exerciseText":"Squat / 1x5 60%, 1x5 68%, 1x5 76%, 1x20 42.5%\nOverhead Press / 12x5 51%"}]},{"name":"Week 5","days":[{"name":"Day 1","exerciseText":"Squat / 1x5 55%, 1x5 64%, 5x5 72%\nOverhead Press / 1x5 55%, 1x5 64%, 1x5 72%, 1x5+ 55%"},{"name":"Day 2","exerciseText":"Deadlift / 1x5 55%, 1x5 64%, 3x5 72%\nBench Press / 1x5 55%, 1x5 64%, 5x5 72%"},{"name":"Day 3","exerciseText":"Squat / 1x5 55%, 1x5 64%, 1x5 72%, 1x20 55%\nOverhead Press / 15x5 55%"}]},{"name":"Week 6","days":[{"name":"Day 1","exerciseText":"Squat / 1x5 64%, 1x5 72%, 5x5 80%\nOverhead Press / 1x5 64%, 1x5 72%, 1x5 80%, 1x5+ 64%"},{"name":"Day 2","exerciseText":"Deadlift / 1x5 64%, 1x5 72%, 3x5 80%\nBench Press / 1x5 64%, 1x5 72%, 5x5 80%"},{"name":"Day 3","exerciseText":"Squat / 1x5 64%, 1x5 72%, 1x5 80%, 1x20 60%\nOverhead Press / 12x5 64%"}]}]},"nextDay":1,"isMultiweek":true},{"weeks":[{"name":"Week 1","days":[{"id":"lcbbswbe"},{"id":"tgdiqqzq"},{"id":"gfgqwlgr"},{"id":"htkkhnbz"}],"id":"wwdchjaj"}],"author":"/u/nsuns","clonedAt":1713230482063,"description":"A very popular program on Reddit, uses a similar to 5/3/1 approach for first sets, and then waving scheme for the last sets for the main lifts (squat, bench, deadlift).","shortDescription":"Strength program that builds on top of 5/3/1, and adds more sophisticated sets scheme","url":"https://www.liftosaur.com/programs/nsuns","tags":[],"exercises":[{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 3 ? 2 : 1","exerciseType":{"equipment":"barbell","id":"benchPress"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"58%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"7","logRpe":false,"askWeight":false},{"weightExpr":"58%","isAmrap":true,"repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"85%","isAmrap":true,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"58%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"Bench Press","id":"xqkzqnhf","state":{},"finishDayExpr":"{~\n if (dayInWeek > 1 && completedReps >= reps) {\n if (completedReps[3] > 5) { rm1 += 15lb } else\n if (completedReps[3] >= 4) { rm1 += 10lb } else\n if (completedReps[3] >= 2) { rm1 += 5lb }\n }\n~}","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"overheadPress"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"45%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"54%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"7","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false}]}],"name":"Overhead Press","id":"yrizlkkp","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(2.5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 2.5lb\n state.successes = 0\n state.failures = 0\n }\n}","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"dumbbell","id":"bicepCurl"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"68.03%","isAmrap":false,"repsExpr":"12","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"68.03%","isAmrap":false,"repsExpr":"12","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"68.03%","isAmrap":false,"repsExpr":"12","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"68.03%","isAmrap":false,"repsExpr":"12","minRepsExpr":"8","logRpe":false,"askWeight":false}]}],"name":"Bicep Curl","id":"ymljzhty","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"reuseFinishDayScript":"xqkzqnhf","variationExpr":"day == 2 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"85%","isAmrap":true,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"58%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"Squat","id":"fbdzxpjs","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"sumoDeadlift"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"45%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"54%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"7","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false}]}],"name":"Sumo Deadlift","id":"pvrhtuxj","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : 1","exerciseType":{"equipment":"bodyweight","id":"hangingLegRaise"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"68.03%","isAmrap":false,"repsExpr":"12","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"68.03%","isAmrap":false,"repsExpr":"12","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"68.03%","isAmrap":false,"repsExpr":"12","minRepsExpr":"8","logRpe":false,"askWeight":false}]}],"name":"Hanging Leg Raise","id":"pcmbrwmw","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"benchPressCloseGrip"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"45%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"54%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"7","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false}]}],"name":"Bench Press Close Grip","id":"lqfqqtdf","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(2.5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 2.5lb\n state.successes = 0\n state.failures = 0\n }\n}","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : 1","exerciseType":{"equipment":"dumbbell","id":"hammerCurl"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"68.03%","isAmrap":false,"repsExpr":"12","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"68.03%","isAmrap":false,"repsExpr":"12","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"68.03%","isAmrap":false,"repsExpr":"12","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"68.03%","isAmrap":false,"repsExpr":"12","minRepsExpr":"8","logRpe":false,"askWeight":false}]}],"name":"Hammer Curl","id":"bwiecigx","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"reuseFinishDayScript":"xqkzqnhf","variationExpr":"day == 4 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"deadlift"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"85%","isAmrap":true,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"72%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"58%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"Deadlift","id":"qjwfuwil","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 4 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"frontSquat"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"45%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"54%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"7","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"63%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false}]}],"name":"Front Squat","id":"orktnbqx","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 4 ? 1 : 1","exerciseType":{"equipment":"bodyweight","id":"abWheel"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"68.03%","isAmrap":false,"repsExpr":"12","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"68.03%","isAmrap":false,"repsExpr":"12","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"68.03%","isAmrap":false,"repsExpr":"12","minRepsExpr":"8","logRpe":false,"askWeight":false}]}],"name":"Ab Wheel","id":"btajhpws","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true}],"name":"nSuns LP","days":[{"name":"Day 1","exercises":[{"id":"xqkzqnhf"},{"id":"yrizlkkp"},{"id":"ymljzhty"}],"id":"lcbbswbe"},{"name":"Day 2","exercises":[{"id":"fbdzxpjs"},{"id":"pvrhtuxj"},{"id":"pcmbrwmw"}],"id":"tgdiqqzq"},{"name":"Day 3","exercises":[{"id":"xqkzqnhf"},{"id":"lqfqqtdf"},{"id":"bwiecigx"}],"id":"gfgqwlgr"},{"name":"Day 4","exercises":[{"id":"qjwfuwil"},{"id":"orktnbqx"},{"id":"btajhpws"}],"id":"htkkhnbz"}],"id":"nsuns","planner":{"name":"nSuns LP","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"Bench Press / 1x8 58%, 1x6 67%, 3x4 76%, 1x5 72%, 1x6 67%, 1x7 63%, 1x8+ 58% / progress: custom() {~\n if (dayInWeek > 1 && completedReps >= reps) {\n if (completedReps[3] > 5) { rm1 += 15lb } else\n if (completedReps[3] >= 4) { rm1 += 10lb } else\n if (completedReps[3] >= 2) { rm1 += 5lb }\n }\n~}\nOverhead Press / 1x6 45%, 1x5 54%, 1x3 63%, 1x5 63%, 1x7 63%, 1x4 63%, 1x6 63%, 1x8 63% / progress: lp(2.5lb)\nBicep Curl / 4x8-12 / progress: lp(5lb)"},{"name":"Day 2","exerciseText":"Squat / 1x5 67%, 1x5 76%, 1x1+ 85%, 1x3 81%, 1x3 76%, 1x3 72%, 1x5 67%, 1x5 63%, 1x5+ 58% / progress: custom() { ...Bench Press }\nSumo Deadlift / 1x5 45%, 1x5 54%, 1x3 63%, 1x5 63%, 1x7 63%, 1x4 63%, 1x6 63%, 1x8 63% / progress: lp(5lb)\nHanging Leg Raise / 3x8-12"},{"name":"Day 3","exerciseText":"Bench Press / 1x5 67%, 1x5 76%, 1x1+ 85%, 1x3 81%, 1x3 76%, 1x3 72%, 1x5 67%, 1x5 63%, 1x5+ 58%\nBench Press Close Grip / 1x6 45%, 1x5 54%, 1x3 63%, 1x5 63%, 1x7 63%, 1x4 63%, 1x6 63%, 1x8 63% / progress: lp(2.5lb)\nHammer Curl / 4x8-12 / progress: lp(5lb)"},{"name":"Day 4","exerciseText":"Deadlift / 1x5 67%, 1x5 76%, 1x1+ 85%, 1x3 81%, 1x3 76%, 1x3 72%, 1x5 67%, 1x5 63%, 1x5+ 58% / progress: custom() { ...Bench Press }\nFront Squat / 1x5 45%, 1x5 54%, 1x3 63%, 1x5 63%, 1x7 63%, 1x4 63%, 1x6 63%, 1x8 63% / progress: lp(5lb)\nAb Wheel / 3x8-12"}]}]},"nextDay":1,"isMultiweek":true},{"weeks":[{"name":"Week 1","days":[{"id":"hnylvbrd"},{"id":"nfxknuqe"},{"id":"ezebqcyc"},{"id":"xnxwjdbg"}],"id":"tajdwdwx"}],"author":"Cody Lefever","description":"Popular linear progression workout routine, based on the <a target='_blank' href='http://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html'>GZCL method</a>, featuring well-balanced exercise selection, and proven progression scheme. It's great for beginners, you could choose it right after 3-6 month course of 'Basic Beginner' program.","shortDescription":"Another good “next step” program after Basic Beginner or Starting Strength.. Do it after 3-9 months in gym.","version":1718572740959,"url":"https://www.liftosaur.com/programs/gzclp","tags":[],"exercises":[{"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"descriptions":["","**T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\nYou can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\nThere's the RM calculator there to help find it out if you don't know it","**T1**.","**T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n* Start with the bar, do 5 reps.\n* Throw on some more weight, do 5 reps.\n* Repeat, when the bar starts to get heavy, make smaller jumps.\n* When you finally get to a set that is hard, but you do it - take that number, long press **5RM Test** set, and set the weight you did\n* Tap on the \"New 5RM\" set to mark it completed"],"descriptionExpr":"day == 1 ? 2 : 1","tags":[],"stateMetadata":{},"variations":[{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"repsExpr":"3","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"repsExpr":"2","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"repsExpr":"1","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"75%","isAmrap":false,"label":"5RM Test","repsExpr":"5","logRpe":false,"askWeight":false}],"quickAddSets":false}],"name":"t1: Squat","id":"oyfyswsi","state":{"increase":{"value":10,"unit":"lb"}},"finishDayExpr":"{~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (setVariationIndex == 4) {\n descriptionIndex = 2\n setVariationIndex = 1\n weights = weights[1] * 0.85\n rm1 = weights[1] / rpeMultiplier(5, 10)\n } else if (completedReps >= reps) {\n weights = weights[ns] + state.increase\n } else if (setVariationIndex == 3) {\n descriptionIndex = 3\n setVariationIndex += 1\n } else {\n setVariationIndex += 1\n }\n~}","diffPaths":["quickAddSets","tags","stateMetadata","variations.0.quickAddSets","variations.1.quickAddSets","variations.2.quickAddSets","variations.3.quickAddSets"],"enableRpe":false,"enableRepRanges":false},{"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"benchPress"},"descriptions":["","**T2**. Start with **65% of 5RM**.\nYou can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\nThere's the RM calculator there to help find it out if you don't know it","**T2**."],"descriptionExpr":"day == 1 ? 2 : 1","tags":[],"stateMetadata":{},"variations":[{"sets":[{"weightExpr":"55%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"55%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"55%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false}],"quickAddSets":false}],"name":"t2: Bench Press","id":"vwurvnky","state":{"increase":{"value":5,"unit":"lb"},"stage3increase":{"value":10,"unit":"lb"},"stage1weight":{"value":0,"unit":"lb"}},"finishDayExpr":"{~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (completedReps >= reps) {\n weights = weights[ns] + state.increase\n } else if (setVariationIndex == 1) {\n state.stage1weight = weights[ns]\n setVariationIndex += 1\n } else if (setVariationIndex == 2) {\n setVariationIndex += 1\n } else {\n setVariationIndex = 1\n weights = state.stage1weight + state.stage3increase\n }\n~}","diffPaths":["quickAddSets","tags","stateMetadata","descriptions.1","variations.0.quickAddSets","variations.1.quickAddSets","variations.2.quickAddSets","variations.0.sets.0.weightExpr","variations.0.sets.1.weightExpr","variations.0.sets.2.weightExpr","variations.1.sets.0.weightExpr","variations.1.sets.1.weightExpr","variations.1.sets.2.weightExpr","variations.2.sets.0.weightExpr","variations.2.sets.1.weightExpr","variations.2.sets.2.weightExpr"],"enableRpe":false,"enableRepRanges":false},{"variationExpr":"day == 1 ? 1 : day == 3 ? 2 : 1","exerciseType":{"equipment":"cable","id":"latPulldown"},"descriptions":["","**T3**.","**T3**."],"descriptionExpr":"day == 1 ? 2 : day == 3 ? 3 : 1","tags":[],"stateMetadata":{},"variations":[{"sets":[{"weightExpr":"60%","isAmrap":false,"repsExpr":"15","logRpe":false,"timerExpr":"90","askWeight":false},{"weightExpr":"60%","isAmrap":false,"repsExpr":"15","logRpe":false,"timerExpr":"90","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"15","logRpe":false,"timerExpr":"90","askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"60%","isAmrap":false,"repsExpr":"15","logRpe":false,"timerExpr":"90","askWeight":false},{"weightExpr":"60%","isAmrap":false,"repsExpr":"15","logRpe":false,"timerExpr":"90","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"15","logRpe":false,"timerExpr":"90","askWeight":false}],"quickAddSets":false}],"name":"t3: Lat Pulldown","id":"evqotjtq","state":{},"finishDayExpr":"{~\n if (completedReps[ns] >= 25) {\n weights = weights[ns] + 5lb\n }\n~}","diffPaths":["quickAddSets","tags","stateMetadata","variations.0.quickAddSets","variations.1.quickAddSets"],"enableRpe":false,"enableRepRanges":false},{"reuseFinishDayScript":"oyfyswsi","variationExpr":"day == 2 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"overheadPress"},"descriptions":["","**T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\nYou can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\nThere's the RM calculator there to help find it out if you don't know it","**T1**.","**T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n* Start with the bar, do 5 reps.\n* Throw on some more weight, do 5 reps.\n* Repeat, when the bar starts to get heavy, make smaller jumps.\n* When you finally get to a set that is hard, but you do it - take that number, long press **5RM Test** set, and set the weight you did\n* Tap on the \"New 5RM\" set to mark it completed"],"descriptionExpr":"day == 2 ? 2 : 1","tags":[],"stateMetadata":{},"variations":[{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"repsExpr":"3","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"repsExpr":"2","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"repsExpr":"1","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"75%","isAmrap":false,"label":"5RM Test","repsExpr":"5","logRpe":false,"askWeight":false}],"quickAddSets":false}],"name":"t1: Overhead Press","id":"npkktcfu","state":{"increase":{"value":5,"unit":"lb"}},"finishDayExpr":"","diffPaths":["quickAddSets","tags","stateMetadata","variations.0.quickAddSets","variations.1.quickAddSets","variations.2.quickAddSets","variations.3.quickAddSets"],"enableRpe":false,"enableRepRanges":false},{"reuseFinishDayScript":"vwurvnky","variationExpr":"day == 2 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"deadlift"},"descriptions":["","**T2**. Start with **65% of 5RM**.\nYou can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\nThere's the RM calculator there to help find it out if you don't know it","**T2**."],"descriptionExpr":"day == 2 ? 2 : 1","tags":[],"stateMetadata":{},"variations":[{"sets":[{"weightExpr":"55%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"55%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"55%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false}],"quickAddSets":false}],"name":"t2: Deadlift","id":"zqikauba","state":{"increase":{"value":10,"unit":"lb"},"stage3increase":{"value":15,"unit":"lb"},"stage1weight":{"value":0,"unit":"lb"}},"finishDayExpr":"","diffPaths":["quickAddSets","tags","stateMetadata","descriptions.1","variations.0.quickAddSets","variations.1.quickAddSets","variations.2.quickAddSets","variations.0.sets.0.weightExpr","variations.0.sets.1.weightExpr","variations.0.sets.2.weightExpr","variations.1.sets.0.weightExpr","variations.1.sets.1.weightExpr","variations.1.sets.2.weightExpr","variations.2.sets.0.weightExpr","variations.2.sets.1.weightExpr","variations.2.sets.2.weightExpr"],"enableRpe":false,"enableRepRanges":false},{"reuseFinishDayScript":"evqotjtq","variationExpr":"day == 2 ? 1 : day == 4 ? 2 : 1","exerciseType":{"equipment":"barbell","id":"bentOverRow"},"descriptions":["","**T3**.","**T3**."],"descriptionExpr":"day == 2 ? 2 : day == 4 ? 3 : 1","tags":[],"stateMetadata":{},"variations":[{"sets":[{"weightExpr":"60%","isAmrap":false,"repsExpr":"15","logRpe":false,"timerExpr":"90","askWeight":false},{"weightExpr":"60%","isAmrap":false,"repsExpr":"15","logRpe":false,"timerExpr":"90","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"15","logRpe":false,"timerExpr":"90","askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"60%","isAmrap":false,"repsExpr":"15","logRpe":false,"timerExpr":"90","askWeight":false},{"weightExpr":"60%","isAmrap":false,"repsExpr":"15","logRpe":false,"timerExpr":"90","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"15","logRpe":false,"timerExpr":"90","askWeight":false}],"quickAddSets":false}],"name":"t3: Bent Over Row","id":"gsoqzger","state":{},"finishDayExpr":"","diffPaths":["quickAddSets","tags","stateMetadata","variations.0.quickAddSets","variations.1.quickAddSets"],"enableRpe":false,"enableRepRanges":false},{"reuseFinishDayScript":"oyfyswsi","variationExpr":"day == 3 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"benchPress"},"descriptions":["","**T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\nYou can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\nThere's the RM calculator there to help find it out if you don't know it","**T1**.","**T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n* Start with the bar, do 5 reps.\n* Throw on some more weight, do 5 reps.\n* Repeat, when the bar starts to get heavy, make smaller jumps.\n* When you finally get to a set that is hard, but you do it - take that number, long press **5RM Test** set, and set the weight you did\n* Tap on the \"New 5RM\" set to mark it completed"],"descriptionExpr":"day == 3 ? 2 : 1","tags":[],"stateMetadata":{},"variations":[{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"repsExpr":"3","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"repsExpr":"2","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"repsExpr":"1","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"75%","isAmrap":false,"label":"5RM Test","repsExpr":"5","logRpe":false,"askWeight":false}],"quickAddSets":false}],"name":"t1: Bench Press","id":"lkcabhjy","state":{"increase":{"value":5,"unit":"lb"}},"finishDayExpr":"","diffPaths":["quickAddSets","tags","stateMetadata","variations.0.quickAddSets","variations.1.quickAddSets","variations.2.quickAddSets","variations.3.quickAddSets"],"enableRpe":false,"enableRepRanges":false},{"reuseFinishDayScript":"vwurvnky","variationExpr":"day == 3 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"descriptions":["","**T2**. Start with **65% of 5RM**.\nYou can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\nThere's the RM calculator there to help find it out if you don't know it","**T2**."],"descriptionExpr":"day == 3 ? 2 : 1","tags":[],"stateMetadata":{},"variations":[{"sets":[{"weightExpr":"55%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"55%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"55%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false}],"quickAddSets":false}],"name":"t2: Squat","id":"aywmzsqg","state":{"increase":{"value":10,"unit":"lb"},"stage3increase":{"value":15,"unit":"lb"},"stage1weight":{"value":0,"unit":"lb"}},"finishDayExpr":"","diffPaths":["quickAddSets","tags","stateMetadata","descriptions.1","variations.0.quickAddSets","variations.1.quickAddSets","variations.2.quickAddSets","variations.0.sets.0.weightExpr","variations.0.sets.1.weightExpr","variations.0.sets.2.weightExpr","variations.1.sets.0.weightExpr","variations.1.sets.1.weightExpr","variations.1.sets.2.weightExpr","variations.2.sets.0.weightExpr","variations.2.sets.1.weightExpr","variations.2.sets.2.weightExpr"],"enableRpe":false,"enableRepRanges":false},{"reuseFinishDayScript":"oyfyswsi","variationExpr":"day == 4 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"deadlift"},"descriptions":["","**T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\nYou can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\nThere's the RM calculator there to help find it out if you don't know it","**T1**.","**T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n* Start with the bar, do 5 reps.\n* Throw on some more weight, do 5 reps.\n* Repeat, when the bar starts to get heavy, make smaller jumps.\n* When you finally get to a set that is hard, but you do it - take that number, long press **5RM Test** set, and set the weight you did\n* Tap on the \"New 5RM\" set to mark it completed"],"descriptionExpr":"day == 4 ? 2 : 1","tags":[],"stateMetadata":{},"variations":[{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"repsExpr":"3","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"repsExpr":"2","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"repsExpr":"1","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"75%","isAmrap":false,"label":"5RM Test","repsExpr":"5","logRpe":false,"askWeight":false}],"quickAddSets":false}],"name":"t1: Deadlift","id":"zahfpiib","state":{"increase":{"value":5,"unit":"lb"}},"finishDayExpr":"","diffPaths":["quickAddSets","tags","stateMetadata","variations.0.quickAddSets","variations.1.quickAddSets","variations.2.quickAddSets","variations.3.quickAddSets"],"enableRpe":false,"enableRepRanges":false},{"reuseFinishDayScript":"vwurvnky","variationExpr":"day == 4 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"overheadPress"},"descriptions":["","**T2**. Start with **65% of 5RM**.\nYou can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\nThere's the RM calculator there to help find it out if you don't know it","**T2**."],"descriptionExpr":"day == 4 ? 2 : 1","tags":[],"stateMetadata":{},"variations":[{"sets":[{"weightExpr":"55%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"55%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"55%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false}],"quickAddSets":false}],"name":"t2: Overhead Press","id":"xopctkju","state":{"increase":{"value":5,"unit":"lb"},"stage3increase":{"value":10,"unit":"lb"},"stage1weight":{"value":0,"unit":"lb"}},"finishDayExpr":"","diffPaths":["quickAddSets","tags","stateMetadata","descriptions.1","variations.0.quickAddSets","variations.1.quickAddSets","variations.2.quickAddSets","variations.0.sets.0.weightExpr","variations.0.sets.1.weightExpr","variations.0.sets.2.weightExpr","variations.1.sets.0.weightExpr","variations.1.sets.1.weightExpr","variations.1.sets.2.weightExpr","variations.2.sets.0.weightExpr","variations.2.sets.1.weightExpr","variations.2.sets.2.weightExpr"],"enableRpe":false,"enableRepRanges":false}],"name":"GZCLP","days":[{"name":"Day 1","exercises":[{"id":"oyfyswsi"},{"id":"vwurvnky"},{"id":"evqotjtq"}],"id":"hnylvbrd"},{"name":"Day 2","exercises":[{"id":"npkktcfu"},{"id":"zqikauba"},{"id":"gsoqzger"}],"id":"nfxknuqe"},{"name":"Day 3","exercises":[{"id":"lkcabhjy"},{"id":"aywmzsqg"},{"id":"evqotjtq"}],"id":"ezebqcyc"},{"name":"Day 4","exercises":[{"id":"zahfpiib"},{"id":"xopctkju"},{"id":"gsoqzger"}],"id":"xnxwjdbg"}],"id":"gzclp","planner":{"name":"GZCLP","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"/// The GZCLP logic is pretty tricky, so the code below may look intimidating.\n/// If you want to figure it out how it works, watch this video:\n/// https://www.youtube.com/watch?v=1sOr8pS9tl4\n///\n/// But if you just want to tweak the program slightly and add/change some T3s,\n/// simply add them at the end of each day, reusing t3: Lat Pulldown.\n/// As an example, there're some optional T3s commented out below (i.e. prefixed with ///).\n/// Remove triple slashes (///) there if you want to add them to the program.\n\n\n// **T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T1**.\n\n// **T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, long press **5RM Test** set, and set the weight you did\n// * Tap on the \"New 5RM\" set to mark it completed\nt1: Squat / 4x3, 1x3+ / 5x2, 1x2+ / 9x1, 1x1+ / 1x5 (5RM Test) / 75% / progress: custom(increase: 10lb) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (setVariationIndex == 4) {\n descriptionIndex = 2\n setVariationIndex = 1\n weights = weights[1] * 0.85\n rm1 = weights[1] / rpeMultiplier(5, 10)\n } else if (completedReps >= reps) {\n weights = weights[ns] + state.increase\n } else if (setVariationIndex == 3) {\n descriptionIndex = 3\n setVariationIndex += 1\n } else {\n setVariationIndex += 1\n }\n~}\n\n// **T2**. Start with **65% of 5RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T2**.\nt2: Bench Press / 3x10 / 3x8 / 3x6 / 55% / progress: custom(stage1weight: 0lb, increase: 5lb, stage3increase: 10lb) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (completedReps >= reps) {\n weights = weights[ns] + state.increase\n } else if (setVariationIndex == 1) {\n state.stage1weight = weights[ns]\n setVariationIndex += 1\n } else if (setVariationIndex == 2) {\n setVariationIndex += 1\n } else {\n setVariationIndex = 1\n weights = state.stage1weight + state.stage3increase\n }\n~}\n\n// **T3**.\nt3: Lat Pulldown / 2x15, 1x15+ / 60% 90s / progress: custom() {~\n if (completedReps[ns] >= 25) {\n weights = weights[ns] + 5lb\n }\n~}\n/// t3: Tricep Extension / ...t3: Lat Pulldown[1] / progress: custom() { ...t3: Lat Pulldown }"},{"name":"Day 2","exerciseText":"// **T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T1**.\n\n// **T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, long press **5RM Test** set, and set the weight you did\n// * Tap on the \"New 5RM\" set to mark it completed\nt1: Overhead Press / 4x3, 1x3+ / 5x2, 1x2+ / 9x1, 1x1+ / 1x5 (5RM Test) / 75% / progress: custom(increase: 5lb) { ...t1: Squat }\n\n// **T2**. Start with **65% of 5RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T2**.\nt2: Deadlift / 3x10 / 3x8 / 3x6 / 55% / progress: custom(stage1weight: 0lb, increase: 10lb, stage3increase: 15lb) { ...t2: Bench Press }\n\n// ...t3: Lat Pulldown[1]\nt3: Bent Over Row / ...t3: Lat Pulldown[1] / progress: custom() { ...t3: Lat Pulldown }\n/// t3: Bicep Curl / ...t3: Lat Pulldown[1] / progress: custom() { ...t3: Lat Pulldown }"},{"name":"Day 3","exerciseText":"// **T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T1**.\n\n// **T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, long press **5RM Test** set, and set the weight you did\n// * Tap on the \"New 5RM\" set to mark it completed\nt1: Bench Press / 4x3, 1x3+ / 5x2, 1x2+ / 9x1, 1x1+ / 1x5 (5RM Test) / 75% / progress: custom(increase: 5lb) { ...t1: Squat }\n\n// **T2**. Start with **65% of 5RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T2**.\nt2: Squat / 3x10 / 3x8 / 3x6 / 55% / progress: custom(stage1weight: 0lb, increase: 10lb, stage3increase: 15lb) { ...t2: Bench Press }\n\n// ...t3: Lat Pulldown[1]\nt3: Lat Pulldown / ...t3: Lat Pulldown[1]\n/// t3: Tricep Extension / ...t3: Lat Pulldown[1]"},{"name":"Day 4","exerciseText":"// **T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T1**.\n\n// **T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, long press **5RM Test** set, and set the weight you did\n// * Tap on the \"New 5RM\" set to mark it completed\nt1: Deadlift / 4x3, 1x3+ / 5x2, 1x2+ / 9x1, 1x1+ / 1x5 (5RM Test) / 75% / progress: custom(increase: 5lb) { ...t1: Squat }\n\n// **T2**. Start with **65% of 5RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T2**.\nt2: Overhead Press / 3x10 / 3x8 / 3x6 / 55% / progress: custom(stage1weight: 0lb, increase: 5lb, stage3increase: 10lb) { ...t2: Bench Press }\n\n// ...t3: Lat Pulldown[1]\nt3: Bent Over Row / ...t3: Lat Pulldown[1]\n/// t3: Bicep Curl / ...t3: Lat Pulldown[1]"}]}]},"nextDay":1,"isMultiweek":true},{"weeks":[{"name":"Week 1","days":[{"id":"ejtenbmg"},{"id":"quvwjoly"},{"id":"qwajyjtz"},{"id":"shkzxshu"}],"id":"ctcxdocv"}],"author":"/u/blacknoir","description":"Modification of the GZCLP program, with slightly different set x rep schemes and progressions (maybe for somebody who doesn't like 10x1 sets :)).\nBased on a popular set of elaborate spreadsheets created by a Reddit user /u/blacknoir.\n\nIt contains example exercises from both Default GZCLP, Modified GZCLP and Advanced, making it easy to mix and match various types of T1/T2/T3 exercises and craft a weightlifting program for your needs.","shortDescription":"Variation of GZCLP from Reddit user u/blacknoir","version":1718888493975,"url":"https://www.reddit.com/r/gzcl/comments/1207bs7/announce_as_requested_single_spreadsheet_versions/","tags":[],"exercises":[{"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"descriptions":["","**T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\nYou can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\nThere's the RM calculator there to help find it out if you don't know it","**T1**.","**T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n* Start with the bar, do 5 reps.\n* Throw on some more weight, do 5 reps.\n* Repeat, when the bar starts to get heavy, make smaller jumps.\n* When you finally get to a set that is hard, but you do it - take that number, long press **5RM Test** set, and set the weight you did\n* Tap on the \"New 5RM\" set to mark it completed"],"descriptionExpr":"day == 1 ? 2 : 1","tags":[],"stateMetadata":{},"variations":[{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"repsExpr":"3","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"repsExpr":"2","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"75%","isAmrap":false,"label":"5RM Test","repsExpr":"5","logRpe":false,"askWeight":false}],"quickAddSets":false}],"name":"t1_modified: Squat","id":"tfbejcqk","state":{"increase":{"value":10,"unit":"lb"}},"finishDayExpr":"{~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (setVariationIndex == 4) {\n descriptionIndex = 2\n setVariationIndex = 1\n weights = weights[1] * 0.85\n rm1 = weights[1] / rpeMultiplier(5, 10)\n } else if (completedReps >= reps) {\n weights = weights[ns] + state.increase\n } else if (setVariationIndex == 3) {\n descriptionIndex = 3\n setVariationIndex += 1\n } else {\n setVariationIndex += 1\n }\n~}","diffPaths":["quickAddSets","tags","stateMetadata","variations.0.quickAddSets","variations.1.quickAddSets","variations.2.quickAddSets","variations.3.quickAddSets"],"enableRpe":false,"enableRepRanges":false},{"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"benchPress"},"descriptions":["","**T2**. Start with **55% of 1RM**.\nYou can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\nThere's the RM calculator there to help find it out if you don't know it","**T2**."],"descriptionExpr":"day == 1 ? 2 : 1","tags":[],"stateMetadata":{},"variations":[{"sets":[{"weightExpr":"55%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"55%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"55%","isAmrap":false,"repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"4","logRpe":false,"askWeight":false}],"quickAddSets":false}],"name":"t2_modified: Bench Press","id":"yljzvtns","state":{"increase":{"value":5,"unit":"lb"},"stage3increase":{"value":10,"unit":"lb"},"stage1weight":{"value":0,"unit":"lb"}},"finishDayExpr":"{~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (completedReps >= reps) {\n weights = weights[ns] + state.increase\n } else if (setVariationIndex == 1) {\n state.stage1weight = weights[ns]\n setVariationIndex += 1\n } else if (setVariationIndex == 2) {\n setVariationIndex += 1\n } else {\n setVariationIndex = 1\n weights = state.stage1weight + state.stage3increase\n }\n~}","diffPaths":["quickAddSets","tags","stateMetadata","descriptions.1","variations.0.quickAddSets","variations.1.quickAddSets","variations.2.quickAddSets","variations.0.sets.0.weightExpr","variations.0.sets.1.weightExpr","variations.0.sets.2.weightExpr","variations.0.sets.3.weightExpr","variations.1.sets.0.weightExpr","variations.1.sets.1.weightExpr","variations.1.sets.2.weightExpr","variations.1.sets.3.weightExpr","variations.2.sets.0.weightExpr","variations.2.sets.1.weightExpr","variations.2.sets.2.weightExpr","variations.2.sets.3.weightExpr"],"enableRpe":false,"enableRepRanges":false},{"variationExpr":"day == 1 ? 1 : day == 3 ? 2 : 1","exerciseType":{"equipment":"cable","id":"latPulldown"},"descriptions":["","**T3**.","**T3**."],"descriptionExpr":"day == 1 ? 2 : day == 3 ? 3 : 1","tags":[],"stateMetadata":{},"variations":[{"sets":[{"weightExpr":"60%","isAmrap":false,"repsExpr":"12","logRpe":false,"timerExpr":"90","askWeight":false},{"weightExpr":"60%","isAmrap":false,"repsExpr":"12","logRpe":false,"timerExpr":"90","askWeight":false},{"weightExpr":"60%","isAmrap":false,"repsExpr":"12","logRpe":false,"timerExpr":"90","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"12","logRpe":false,"timerExpr":"90","askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"60%","isAmrap":false,"repsExpr":"12","logRpe":false,"timerExpr":"90","askWeight":false},{"weightExpr":"60%","isAmrap":false,"repsExpr":"12","logRpe":false,"timerExpr":"90","askWeight":false},{"weightExpr":"60%","isAmrap":false,"repsExpr":"12","logRpe":false,"timerExpr":"90","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"12","logRpe":false,"timerExpr":"90","askWeight":false}],"quickAddSets":false}],"name":"t3_modified: Lat Pulldown","id":"aquwpgls","state":{},"finishDayExpr":"{~\n if (completedReps[ns] >= 18) {\n weights = weights[ns] + 5lb\n }\n~}","diffPaths":["quickAddSets","tags","stateMetadata","variations.0.quickAddSets","variations.1.quickAddSets"],"enableRpe":false,"enableRepRanges":false},{"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"descriptions":[""],"descriptionExpr":"1","tags":[],"stateMetadata":{},"variations":[{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"repsExpr":"3","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"75%","isAmrap":false,"label":"5RM Test","repsExpr":"5","logRpe":false,"askWeight":false}],"quickAddSets":false}],"name":"t1_advanced: Squat","id":"wiefujpl","state":{"increase":{"value":5,"unit":"lb"}},"finishDayExpr":"{~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (setVariationIndex == 4) {\n descriptionIndex = 2\n setVariationIndex = 1\n weights = weights[1] * 0.85\n rm1 = weights[1] / rpeMultiplier(5, 10)\n } else if (completedReps >= reps) {\n weights = weights[ns] + state.increase\n } else if (setVariationIndex == 3) {\n descriptionIndex = 3\n setVariationIndex += 1\n } else {\n setVariationIndex += 1\n }\n~}","diffPaths":["quickAddSets","tags","stateMetadata","variations.0.quickAddSets","variations.1.quickAddSets","variations.2.quickAddSets","variations.3.quickAddSets"],"enableRpe":false,"enableRepRanges":false},{"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"cable","id":"latPulldown"},"descriptions":[""],"descriptionExpr":"1","tags":[],"stateMetadata":{},"variations":[{"sets":[{"weightExpr":"60%","isAmrap":false,"repsExpr":"15","logRpe":false,"timerExpr":"90","askWeight":false},{"weightExpr":"60%","isAmrap":false,"repsExpr":"15","logRpe":false,"timerExpr":"90","askWeight":false},{"weightExpr":"60%","isAmrap":false,"repsExpr":"15","logRpe":false,"timerExpr":"90","askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"60%","isAmrap":false,"repsExpr":"12","logRpe":false,"timerExpr":"90","askWeight":false},{"weightExpr":"60%","isAmrap":false,"repsExpr":"12","logRpe":false,"timerExpr":"90","askWeight":false},{"weightExpr":"60%","isAmrap":false,"repsExpr":"12","logRpe":false,"timerExpr":"90","askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"60%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"90","askWeight":false},{"weightExpr":"60%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"90","askWeight":false},{"weightExpr":"60%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"90","askWeight":false}],"quickAddSets":false}],"name":"t3_linear: Lat Pulldown","id":"zydhiegb","state":{"increase":{"value":5,"unit":"lb"},"stage3increase":{"value":10,"unit":"lb"},"stage1weight":{"value":0,"unit":"lb"}},"finishDayExpr":"{~\n if (completedReps >= reps) {\n weights = weights[ns] + state.increase\n } else if (setVariationIndex == 1) {\n state.stage1weight = weights[ns]\n setVariationIndex += 1\n } else if (setVariationIndex == 2) {\n setVariationIndex += 1\n } else {\n setVariationIndex = 1\n weights = state.stage1weight + state.stage3increase\n }\n~}","diffPaths":["quickAddSets","tags","stateMetadata","variations.0.quickAddSets","variations.1.quickAddSets","variations.2.quickAddSets"],"enableRpe":false,"enableRepRanges":false},{"reuseFinishDayScript":"tfbejcqk","variationExpr":"day == 2 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"overheadPress"},"descriptions":["","**T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\nYou can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\nThere's the RM calculator there to help find it out if you don't know it","**T1**.","**T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n* Start with the bar, do 5 reps.\n* Throw on some more weight, do 5 reps.\n* Repeat, when the bar starts to get heavy, make smaller jumps.\n* When you finally get to a set that is hard, but you do it - take that number, long press **5RM Test** set, and set the weight you did\n* Tap on the \"New 5RM\" set to mark it completed"],"descriptionExpr":"day == 2 ? 2 : 1","tags":[],"stateMetadata":{},"variations":[{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"repsExpr":"3","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"repsExpr":"2","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"75%","isAmrap":false,"label":"5RM Test","repsExpr":"5","logRpe":false,"askWeight":false}],"quickAddSets":false}],"name":"t1_modified: Overhead Press","id":"nevrojzc","state":{"increase":{"value":5,"unit":"lb"}},"finishDayExpr":"","diffPaths":["quickAddSets","tags","stateMetadata","variations.0.quickAddSets","variations.1.quickAddSets","variations.2.quickAddSets","variations.3.quickAddSets"],"enableRpe":false,"enableRepRanges":false},{"reuseFinishDayScript":"yljzvtns","variationExpr":"day == 2 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"deadlift"},"descriptions":["","**T2**. Start with **55% of 1RM**.\nYou can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\nThere's the RM calculator there to help find it out if you don't know it","**T2**."],"descriptionExpr":"day == 2 ? 2 : 1","tags":[],"stateMetadata":{},"variations":[{"sets":[{"weightExpr":"55%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"55%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"55%","isAmrap":false,"repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"4","logRpe":false,"askWeight":false}],"quickAddSets":false}],"name":"t2_modified: Deadlift","id":"jfskhyzk","state":{"increase":{"value":10,"unit":"lb"},"stage3increase":{"value":15,"unit":"lb"},"stage1weight":{"value":0,"unit":"lb"}},"finishDayExpr":"","diffPaths":["quickAddSets","tags","stateMetadata","descriptions.1","variations.0.quickAddSets","variations.1.quickAddSets","variations.2.quickAddSets","variations.0.sets.0.weightExpr","variations.0.sets.1.weightExpr","variations.0.sets.2.weightExpr","variations.0.sets.3.weightExpr","variations.1.sets.0.weightExpr","variations.1.sets.1.weightExpr","variations.1.sets.2.weightExpr","variations.1.sets.3.weightExpr","variations.2.sets.0.weightExpr","variations.2.sets.1.weightExpr","variations.2.sets.2.weightExpr","variations.2.sets.3.weightExpr"],"enableRpe":false,"enableRepRanges":false},{"reuseFinishDayScript":"aquwpgls","variationExpr":"day == 2 ? 1 : day == 4 ? 2 : 1","exerciseType":{"equipment":"barbell","id":"bentOverRow"},"descriptions":["","**T3**.","**T3**."],"descriptionExpr":"day == 2 ? 2 : day == 4 ? 3 : 1","tags":[],"stateMetadata":{},"variations":[{"sets":[{"weightExpr":"60%","isAmrap":false,"repsExpr":"12","logRpe":false,"timerExpr":"90","askWeight":false},{"weightExpr":"60%","isAmrap":false,"repsExpr":"12","logRpe":false,"timerExpr":"90","askWeight":false},{"weightExpr":"60%","isAmrap":false,"repsExpr":"12","logRpe":false,"timerExpr":"90","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"12","logRpe":false,"timerExpr":"90","askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"60%","isAmrap":false,"repsExpr":"12","logRpe":false,"timerExpr":"90","askWeight":false},{"weightExpr":"60%","isAmrap":false,"repsExpr":"12","logRpe":false,"timerExpr":"90","askWeight":false},{"weightExpr":"60%","isAmrap":false,"repsExpr":"12","logRpe":false,"timerExpr":"90","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"12","logRpe":false,"timerExpr":"90","askWeight":false}],"quickAddSets":false}],"name":"t3_modified: Bent Over Row","id":"goovndfr","state":{},"finishDayExpr":"","diffPaths":["quickAddSets","tags","stateMetadata","variations.0.quickAddSets","variations.1.quickAddSets"],"enableRpe":false,"enableRepRanges":false},{"reuseFinishDayScript":"tfbejcqk","variationExpr":"day == 3 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"benchPress"},"descriptions":["","**T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\nYou can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\nThere's the RM calculator there to help find it out if you don't know it","**T1**.","**T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n* Start with the bar, do 5 reps.\n* Throw on some more weight, do 5 reps.\n* Repeat, when the bar starts to get heavy, make smaller jumps.\n* When you finally get to a set that is hard, but you do it - take that number, long press **5RM Test** set, and set the weight you did\n* Tap on the \"New 5RM\" set to mark it completed"],"descriptionExpr":"day == 3 ? 2 : 1","tags":[],"stateMetadata":{},"variations":[{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"repsExpr":"3","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"repsExpr":"2","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"75%","isAmrap":false,"label":"5RM Test","repsExpr":"5","logRpe":false,"askWeight":false}],"quickAddSets":false}],"name":"t1_modified: Bench Press","id":"uvcognoz","state":{"increase":{"value":5,"unit":"lb"}},"finishDayExpr":"","diffPaths":["quickAddSets","tags","stateMetadata","variations.0.quickAddSets","variations.1.quickAddSets","variations.2.quickAddSets","variations.3.quickAddSets"],"enableRpe":false,"enableRepRanges":false},{"reuseFinishDayScript":"yljzvtns","variationExpr":"day == 3 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"descriptions":["","**T2**. Start with **55% of 1RM**.\nYou can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\nThere's the RM calculator there to help find it out if you don't know it","**T2**."],"descriptionExpr":"day == 3 ? 2 : 1","tags":[],"stateMetadata":{},"variations":[{"sets":[{"weightExpr":"55%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"55%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"55%","isAmrap":false,"repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"4","logRpe":false,"askWeight":false}],"quickAddSets":false}],"name":"t2_modified: Squat","id":"hosktprz","state":{"increase":{"value":10,"unit":"lb"},"stage3increase":{"value":15,"unit":"lb"},"stage1weight":{"value":0,"unit":"lb"}},"finishDayExpr":"","diffPaths":["quickAddSets","tags","stateMetadata","descriptions.1","variations.0.quickAddSets","variations.1.quickAddSets","variations.2.quickAddSets","variations.0.sets.0.weightExpr","variations.0.sets.1.weightExpr","variations.0.sets.2.weightExpr","variations.0.sets.3.weightExpr","variations.1.sets.0.weightExpr","variations.1.sets.1.weightExpr","variations.1.sets.2.weightExpr","variations.1.sets.3.weightExpr","variations.2.sets.0.weightExpr","variations.2.sets.1.weightExpr","variations.2.sets.2.weightExpr","variations.2.sets.3.weightExpr"],"enableRpe":false,"enableRepRanges":false},{"reuseFinishDayScript":"tfbejcqk","variationExpr":"day == 4 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"deadlift"},"descriptions":["","**T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\nYou can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\nThere's the RM calculator there to help find it out if you don't know it","**T1**.","**T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n* Start with the bar, do 5 reps.\n* Throw on some more weight, do 5 reps.\n* Repeat, when the bar starts to get heavy, make smaller jumps.\n* When you finally get to a set that is hard, but you do it - take that number, long press **5RM Test** set, and set the weight you did\n* Tap on the \"New 5RM\" set to mark it completed"],"descriptionExpr":"day == 4 ? 2 : 1","tags":[],"stateMetadata":{},"variations":[{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"repsExpr":"3","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"repsExpr":"2","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"75%","isAmrap":false,"label":"5RM Test","repsExpr":"5","logRpe":false,"askWeight":false}],"quickAddSets":false}],"name":"t1_modified: Deadlift","id":"thlnfodw","state":{"increase":{"value":5,"unit":"lb"}},"finishDayExpr":"","diffPaths":["quickAddSets","tags","stateMetadata","variations.0.quickAddSets","variations.1.quickAddSets","variations.2.quickAddSets","variations.3.quickAddSets"],"enableRpe":false,"enableRepRanges":false},{"reuseFinishDayScript":"yljzvtns","variationExpr":"day == 4 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"overheadPress"},"descriptions":["","**T2**. Start with **55% of 1RM**.\nYou can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\nThere's the RM calculator there to help find it out if you don't know it","**T2**."],"descriptionExpr":"day == 4 ? 2 : 1","tags":[],"stateMetadata":{},"variations":[{"sets":[{"weightExpr":"55%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"55%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"55%","isAmrap":false,"repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"4","logRpe":false,"askWeight":false}],"quickAddSets":false}],"name":"t2_modified: Overhead Press","id":"fzrkztcy","state":{"increase":{"value":5,"unit":"lb"},"stage3increase":{"value":10,"unit":"lb"},"stage1weight":{"value":0,"unit":"lb"}},"finishDayExpr":"","diffPaths":["quickAddSets","tags","stateMetadata","descriptions.1","variations.0.quickAddSets","variations.1.quickAddSets","variations.2.quickAddSets","variations.0.sets.0.weightExpr","variations.0.sets.1.weightExpr","variations.0.sets.2.weightExpr","variations.0.sets.3.weightExpr","variations.1.sets.0.weightExpr","variations.1.sets.1.weightExpr","variations.1.sets.2.weightExpr","variations.1.sets.3.weightExpr","variations.2.sets.0.weightExpr","variations.2.sets.1.weightExpr","variations.2.sets.2.weightExpr","variations.2.sets.3.weightExpr"],"enableRpe":false,"enableRepRanges":false}],"name":"GZCLP: Blacknoir version","days":[{"name":"Day 1","exercises":[{"id":"tfbejcqk"},{"id":"yljzvtns"},{"id":"aquwpgls"}],"id":"ejtenbmg"},{"name":"Day 2","exercises":[{"id":"nevrojzc"},{"id":"jfskhyzk"},{"id":"goovndfr"}],"id":"quvwjoly"},{"name":"Day 3","exercises":[{"id":"uvcognoz"},{"id":"hosktprz"},{"id":"aquwpgls"}],"id":"qwajyjtz"},{"name":"Day 4","exercises":[{"id":"thlnfodw"},{"id":"fzrkztcy"},{"id":"goovndfr"}],"id":"shkzxshu"}],"id":"gzclp-blacknoir","planner":{"name":"GZCLP: Blacknoir version","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"/// The GZCLP logic is pretty tricky, so the code below may look intimidating.\n/// If you want to figure it out how it works, watch this video:\n/// https://www.youtube.com/watch?v=1sOr8pS9tl4\n///\n/// But if you just want to tweak the program slightly and add/change some T3s,\n/// simply add them at the end of each day, reusing t3: Lat Pulldown.\n/// As an example, there're some optional T3s commented out below (i.e. prefixed with ///).\n/// Remove triple slashes (///) there if you want to add them to the program.\n\n\n// **T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T1**.\n\n// **T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, long press **5RM Test** set, and set the weight you did\n// * Tap on the \"New 5RM\" set to mark it completed\nt1_modified: Squat / 2x5, 1x5+ / 3x3, 1x3+ / 4x2, 1x2+ / 1x5 (5RM Test) / 75% / progress: custom(increase: 10lb) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (setVariationIndex == 4) {\n descriptionIndex = 2\n setVariationIndex = 1\n weights = weights[1] * 0.85\n rm1 = weights[1] / rpeMultiplier(5, 10)\n } else if (completedReps >= reps) {\n weights = weights[ns] + state.increase\n } else if (setVariationIndex == 3) {\n descriptionIndex = 3\n setVariationIndex += 1\n } else {\n setVariationIndex += 1\n }\n~}\n\n// **T2**. Start with **55% of 1RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T2**.\nt2_modified: Bench Press / 4x8 / 4x6 / 4x4 / 55% / progress: custom(stage1weight: 0lb, increase: 5lb, stage3increase: 10lb) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (completedReps >= reps) {\n weights = weights[ns] + state.increase\n } else if (setVariationIndex == 1) {\n state.stage1weight = weights[ns]\n setVariationIndex += 1\n } else if (setVariationIndex == 2) {\n setVariationIndex += 1\n } else {\n setVariationIndex = 1\n weights = state.stage1weight + state.stage3increase\n }\n~}\n\n// **T3**.\nt3_modified: Lat Pulldown / 3x12, 1x12+ / 60% 90s / progress: custom() {~\n if (completedReps[ns] >= 18) {\n weights = weights[ns] + 5lb\n }\n~}\n\n/// Other variations of T1 and T3:\n/// To use them, remove 'used: none' - or reuse those exercises\n/// in your other exercises.\nt1_advanced: Squat / used: none / 4x5, 1x5+ / 2x5, 1x5+ / 2x3, 1x3+ / 1x5 (5RM Test) / 75% / progress: custom(increase: 5lb) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (setVariationIndex == 4) {\n descriptionIndex = 2\n setVariationIndex = 1\n weights = weights[1] * 0.85\n rm1 = weights[1] / rpeMultiplier(5, 10)\n } else if (completedReps >= reps) {\n weights = weights[ns] + state.increase\n } else if (setVariationIndex == 3) {\n descriptionIndex = 3\n setVariationIndex += 1\n } else {\n setVariationIndex += 1\n }\n~}\n\n\nt3_linear: Lat Pulldown / used: none / 3x15 / 3x12 / 3x8 / 60% 90s / progress: custom(stage1weight: 0lb, increase: 5lb, stage3increase: 10lb) {~\n if (completedReps >= reps) {\n weights = weights[ns] + state.increase\n } else if (setVariationIndex == 1) {\n state.stage1weight = weights[ns]\n setVariationIndex += 1\n } else if (setVariationIndex == 2) {\n setVariationIndex += 1\n } else {\n setVariationIndex = 1\n weights = state.stage1weight + state.stage3increase\n }\n~}\n\n/// t3_motified: Tricep Extension / ...t3_modified: Lat Pulldown[1] / progress: custom() { ...t3_modified: Lat Pulldown }"},{"name":"Day 2","exerciseText":"// **T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T1**.\n\n// **T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, long press **5RM Test** set, and set the weight you did\n// * Tap on the \"New 5RM\" set to mark it completed\nt1_modified: Overhead Press / 2x5, 1x5+ / 3x3, 1x3+ / 4x2, 1x2+ / 1x5 (5RM Test) / 75% / progress: custom(increase: 5lb) { ...t1_modified: Squat }\n\n// **T2**. Start with **55% of 1RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T2**.\nt2_modified: Deadlift / 4x8 / 4x6 / 4x4 / 55% / progress: custom(stage1weight: 0lb, increase: 10lb, stage3increase: 15lb) { ...t2_modified: Bench Press }\n\n// ...t3_modified: Lat Pulldown[1]\nt3_modified: Bent Over Row / ...t3_modified: Lat Pulldown[1] / progress: custom() { ...t3_modified: Lat Pulldown }\n/// t3_modified: Bicep Curl / ...t3_modified: Lat Pulldown[1] / progress: custom() { ...t3_modified: Lat Pulldown }"},{"name":"Day 3","exerciseText":"// **T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T1**.\n\n// **T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, long press **5RM Test** set, and set the weight you did\n// * Tap on the \"New 5RM\" set to mark it completed\nt1_modified: Bench Press / 2x5, 1x5+ / 3x3, 1x3+ / 4x2, 1x2+ / 1x5 (5RM Test) / 75% / progress: custom(increase: 5lb) { ...t1_modified: Squat }\n\n// **T2**. Start with **55% of 1RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T2**.\nt2_modified: Squat / 4x8 / 4x6 / 4x4 / 55% / progress: custom(stage1weight: 0lb, increase: 10lb, stage3increase: 15lb) { ...t2_modified: Bench Press }\n\n// ...t3_modified: Lat Pulldown[1]\nt3_modified: Lat Pulldown / ...t3_modified: Lat Pulldown[1]\n/// t3_modified: Tricep Extension / ...t3_modified: Lat Pulldown[1]"},{"name":"Day 4","exerciseText":"// **T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T1**.\n\n// **T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, long press **5RM Test** set, and set the weight you did\n// * Tap on the \"New 5RM\" set to mark it completed\nt1_modified: Deadlift / 2x5, 1x5+ / 3x3, 1x3+ / 4x2, 1x2+ / 1x5 (5RM Test) / 75% / progress: custom(increase: 5lb) { ...t1_modified: Squat }\n\n// **T2**. Start with **55% of 1RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T2**.\nt2_modified: Overhead Press / 4x8 / 4x6 / 4x4 / 55% / progress: custom(stage1weight: 0lb, increase: 5lb, stage3increase: 10lb) { ...t2_modified: Bench Press }\n\n// ...t3_modified: Lat Pulldown[1]\nt3_modified: Bent Over Row / ...t3_modified: Lat Pulldown[1]\n/// t3_modified: Bicep Curl / ...t3_modified: Lat Pulldown[1]"}]}]},"nextDay":1,"isMultiweek":true},{"deletedDays":[],"weeks":[],"author":"Cody Lefever","clonedAt":1729453329513,"description":"A four-day upper/lower, with bi-weekly undulation in intensity, weight and reps.\n\nMore volume and slower progression than in GZCLP, which makes it a good program for intermediate lifters.\nThe bi-weekly waving patterns of weight change and gradual reducing of volume and increasing the weight makes it quite fun to follow!\n\nPlease read the <a href=\"https://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html\" target=\"_blank\">program explanation</a> before start!","shortDescription":"A 12-week GZCL program optimizing bi-weekly undulation in intensity, weight and reps. A good next step after GZCLP.","url":"https://www.gainzfever.com/","tags":[],"deletedWeeks":[],"exercises":[],"name":"GZCL: The Rippler","days":[],"id":"gzcl-the-rippler","deletedExercises":[],"planner":{"name":"GZCL: The Rippler","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"// **T1**. Set your 1RM before starting the sets.\nt1: Bench Press / 3x5 (80%) / 80% / progress: custom() {~\n if (week == 12) {\n rm1 = weights[ns]\n }\n~}\n\n// **T2**. Set your 1RM before starting the sets.\nt2: Incline Bench Press / 5x6 (68%) / 68%\n\n// **T3**. Also start your 1RM. Don't be afraid to choose lighter\n// weights - it'll autobalance in later workouts.\nt3: Behind The Neck Press / 5x10+ (75%) / 75% / progress: custom() {~\n if (week == 3 || week == 6 || week == 9) {\n if (sum(completedReps) > (week == 3 ? 70 : week == 2 ? 60 : 50)) {\n rm1 += 15lb\n } else if (sum(completedReps) > (week == 3 ? 60 : week == 2 ? 50 : 40)) {\n rm1 += 10lb\n } else if (sum(completedReps) > (week == 3 ? 50 : week == 2 ? 40 : 30)) {\n rm1 += 5lb\n }\n }\n~}\n\n// ...t3: Behind The Neck Press\nt3: Lateral Raise[1-10] / ...t3: Behind The Neck Press / progress: custom() { ...t3: Behind The Neck Press }"},{"name":"Day 2","exerciseText":"// ...t1: Bench Press\nt1: Squat[1-12] / ...t1: Bench Press / progress: custom() { ...t1: Bench Press }\n\n// ...t2: Incline Bench Press\nt2: Stiff Leg Deadlift[1-10] / ...t2: Incline Bench Press\n\n// ...t3: Behind The Neck Press\nt3: Pull Up[1-10] / ...t3: Behind The Neck Press / progress: custom() { ...t3: Behind The Neck Press }\n\n// ...t3: Behind The Neck Press\nt3: Bicep Curl[1-10] / ...t3: Behind The Neck Press / progress: custom() { ...t3: Behind The Neck Press }"},{"name":"Day 3","exerciseText":"// ...t1: Bench Press\nt1: Overhead Press[1-12] / ...t1: Bench Press / progress: custom() { ...t1: Bench Press }\n\n// ...t2: Incline Bench Press\nt2: Bench Press Close Grip[1-10] / ...t2: Incline Bench Press\n\n// ...t3: Behind The Neck Press\nt3: Incline Bench Press[1-10] / ...t3: Behind The Neck Press / progress: custom() { ...t3: Behind The Neck Press }\n\n// ...t3: Behind The Neck Press\nt3: Pullover[1-10] / ...t3: Behind The Neck Press / progress: custom() { ...t3: Behind The Neck Press }"},{"name":"Day 4","exerciseText":"// ...t1: Bench Press\nt1: Deadlift[1-12] / ...t1: Bench Press / progress: custom() { ...t1: Bench Press }\n\n// ...t2: Incline Bench Press\nt2: Front Squat[1-10] / ...t2: Incline Bench Press\n\n// ...t3: Behind The Neck Press\nt3: Bent Over Row[1-10] / ...t3: Behind The Neck Press / progress: custom() { ...t3: Behind The Neck Press }\n\n// ...t3: Behind The Neck Press\nt3: Reverse Fly[1-10] / ...t3: Behind The Neck Press / progress: custom() { ...t3: Behind The Neck Press }"}]},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":"// **T1**.\nt1: Bench Press / 3x3 (85%), 1x3+ (85%) / 85%\n\n// **T2**.\nt2: Incline Bench Press / 5x5 (72%) / 72%\n\n// **T3**.\nt3: Behind The Neck Press[2-3] / 5x10+ (75%) / 75%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"t1: Bench Press / 3x4 (82.5%) / 82.5%\nt2: Incline Bench Press / 4x4 (76%), 1x4+ (76%) / 76%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 4","days":[{"name":"Day 1","exerciseText":"t1: Bench Press / 5x2 (87.5%) / 87.5%\nt2: Incline Bench Press / 4x6 (70%) / 70%\nt3: Behind The Neck Press[4-6] / 4x10+ (75%) / 75%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 5","days":[{"name":"Day 1","exerciseText":"t1: Bench Press / 2x4 (85%), 1x4+ (85%) / 85%\nt2: Incline Bench Press / 4x5 (74%) / 74%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 6","days":[{"name":"Day 1","exerciseText":"t1: Bench Press / 4x2 (90%) / 90%\nt2: Incline Bench Press / 3x4 (78%), 1x4+ (78%) / 78%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 7","days":[{"name":"Day 1","exerciseText":"t1: Bench Press / 3x3 (87.5%) / 87.5%\nt2: Incline Bench Press / 3x6 (72%) / 72%\nt3: Behind The Neck Press[7-9] / 3x10+ (75%) / 75%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 8","days":[{"name":"Day 1","exerciseText":"t1: Bench Press / 8x1 (92.5%), 1x1+ (92.5%) / 92.5%\nt2: Incline Bench Press / 3x5 (76%) / 76%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 9","days":[{"name":"Day 1","exerciseText":"t1: Bench Press / 2x2 (90%), 1x2+ (90%) / 90%\nt2: Incline Bench Press / 2x4 (80%), 1x4+ (80%) / 80%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 10","days":[{"name":"Day 1","exerciseText":"t1: Bench Press / 1x1 (95%) / 95%\nt2: Incline Bench Press / 4x3 (85%), 1x3+ (85%) / 85%\nt3: Behind The Neck Press / 2x10+ (75%) / 75%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 11","days":[{"name":"Day 1","exerciseText":"t1: Bench Press / 3x2 (85%), 1x2+ (85%) / 85%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 12","days":[{"name":"Day 1","exerciseText":"// **T1**. It's **week 12**, time to test your **1RM**. Do that, and then set the weight\n// you did (by long press on the set), and tap to complete the set.\nt1: Bench Press / 1x1 (95%) / 95%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]}]},"nextDay":1,"isMultiweek":true},{"weeks":[{"name":"Week 1","days":[{"id":"vkcumrqv"},{"id":"qwkyczus"},{"id":"gwozmofe"},{"id":"uotjscat"}],"id":"nczszaju"},{"name":"Week 2","days":[{"id":"ephoknzt"},{"id":"mthjtvdh"},{"id":"hyosqysr"},{"id":"chukgoeq"}],"id":"zvnguqmj"},{"name":"Week 3","days":[{"id":"tjwyrswk"},{"id":"lhtwjhrz"},{"id":"soelmdjk"},{"id":"dtvmjcej"}],"id":"enzkactk"},{"name":"Week 4","days":[{"id":"frjsmnke"},{"id":"udhofrxn"},{"id":"mtpshprm"},{"id":"ftddtegt"}],"id":"nbifmnmf"},{"name":"Week 5","days":[{"id":"ysjvaygj"},{"id":"zimfrksa"},{"id":"mryspxat"},{"id":"xbpgrvma"}],"id":"galhuyav"},{"name":"Week 6","days":[{"id":"tidqdmdm"},{"id":"oageqerb"},{"id":"nyoqjcdc"},{"id":"kozjgwbx"}],"id":"npzkwmpx"},{"name":"Week 7","days":[{"id":"rebxfcpf"},{"id":"eajawlld"},{"id":"vpcyebys"},{"id":"gxsqppyf"}],"id":"vkkdxfyb"},{"name":"Week 8","days":[{"id":"wsssdzdg"},{"id":"ysvjqnha"},{"id":"kdqswdrx"},{"id":"qkqxcjxh"}],"id":"dkkgwcai"},{"name":"Week 9","days":[{"id":"hoysliak"},{"id":"bqtdzxgv"},{"id":"czezhmua"},{"id":"bbthwdbq"}],"id":"udszowyx"},{"name":"Week 10","days":[{"id":"pqksrmdx"},{"id":"pwnggwhr"},{"id":"pfywwhuv"},{"id":"hiipqxpc"}],"id":"ansiurkp"},{"name":"Week 11","days":[{"id":"juazrprb"},{"id":"aynuxjjp"},{"id":"dipufrxf"},{"id":"sndralub"}],"id":"sdfdjdgm"},{"name":"Week 12","days":[{"id":"wvepfytv"},{"id":"scszuuta"},{"id":"oiuhlssq"},{"id":"ydtuebfw"}],"id":"tofriuit"}],"author":"Cody Lefever","clonedAt":1712114602941,"description":"A good next step after GZCLP. It's a program is a twelve-week strength and hypertrophy training regimen that focuses on a higher volume and intensity approach, employing varying rep ranges and periodization to maximize muscle growth and strength gains.\n\nBefore starting the program, please read the <a href=\"https://swoleateveryheight.blogspot.com/2016/07/jacked-tan-20.html\" target=\"_blank\">program explanation</a> first!","shortDescription":"Another good next step after GZCLP.","url":"https://www.gainzfever.com","tags":[],"exercises":[{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 5 ? 2 : day == 9 ? 3 : day == 13 ? 4 : day == 17 ? 5 : day == 21 ? 6 : day == 25 ? 7 : day == 29 ? 8 : day == 33 ? 9 : day == 37 ? 10 : day == 41 ? 11 : day == 45 ? 12 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"descriptions":["","**T1**. Warmup up to **10 RM** for the first set, then try a 10RM, tap the first\nset and enter the 10RM weight you get. Then, do the drop sets (based on 1RM)","**T1**. Warmup up to **8 RM** for the first set, then try a 8RM, tap the first\nset and enter the 8RM weight you get. Then, do the drop sets (based on 1RM)","**T1**. Warmup up to **6 RM** for the first set, then try a 6RM, tap the first\nset and enter the 6RM weight you get. Then, do the drop sets (based on 1RM)","**T1**.","**T1**.","**T1**. Testing your 1RM! This set will update 1RM of this exercise.","**T1**. It's start of the next cycle, where drop sets are based on your first set.\nWork up to your 6RM, after that, do the drop sets, that are 85% of your new 6RM.","**T1**.","**T1**.","**T1**.","**T1**.","**T1**. It's week 12 - last week, it's time to test your 1RM! This set will update 1RM of this exercise."],"descriptionExpr":"day == 1 ? 2 : day == 5 ? 3 : day == 9 ? 4 : day == 13 ? 5 : day == 17 ? 6 : day == 21 ? 7 : day == 25 ? 8 : day == 29 ? 9 : day == 33 ? 10 : day == 37 ? 11 : day == 41 ? 12 : day == 45 ? 13 : 1","variations":[{"sets":[{"weightExpr":"75%","isAmrap":false,"label":"10RM","repsExpr":"10","logRpe":false,"askWeight":true},{"weightExpr":"65%","isAmrap":false,"label":"TM 70%","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":false,"label":"TM 70%","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"TM 70%","repsExpr":"6","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"label":"8RM","repsExpr":"8","logRpe":false,"askWeight":true},{"weightExpr":"70%","isAmrap":false,"label":"TM 75%","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 75%","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":true,"label":"TM 75%","repsExpr":"6","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"label":"6RM","repsExpr":"6","logRpe":false,"askWeight":true},{"weightExpr":"75%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"90%","isAmrap":false,"label":"4RM","repsExpr":"4","logRpe":false,"askWeight":true},{"weightExpr":"75%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"95%","isAmrap":false,"label":"2RM","repsExpr":"2","logRpe":false,"askWeight":true},{"weightExpr":"80%","isAmrap":false,"label":"TM 85%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 85%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 85%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":true,"label":"TM 85%","repsExpr":"2","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"100%","isAmrap":false,"label":"1RM","repsExpr":"1","logRpe":false,"askWeight":true}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"label":"6RM","repsExpr":"6","logRpe":false,"askWeight":true},{"weightExpr":"72.5%","isAmrap":false,"label":"6RM 85%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"72.5%","isAmrap":false,"label":"6RM 85%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"72.5%","isAmrap":false,"label":"6RM 85%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"72.5%","isAmrap":false,"label":"6RM 85%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"72.5%","isAmrap":true,"label":"6RM 85%","repsExpr":"3","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"90%","isAmrap":false,"label":"4RM","repsExpr":"4","logRpe":false,"askWeight":true},{"weightExpr":"75%","isAmrap":false,"label":"4RM 85%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"4RM 85%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"4RM 85%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"4RM 85%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"4RM 85%","repsExpr":"2","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"95%","isAmrap":false,"label":"2RM","repsExpr":"2","logRpe":false,"askWeight":true},{"weightExpr":"80%","isAmrap":false,"label":"2RM 85%","repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"2RM 85%","repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"2RM 85%","repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"2RM 85%","repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":true,"label":"2RM 85%","repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"label":"5RM","repsExpr":"5","logRpe":false,"askWeight":true},{"weightExpr":"75%","isAmrap":false,"label":"5RM 90%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"5RM 90%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"5RM 90%","repsExpr":"2","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"92%","isAmrap":false,"label":"3RM","repsExpr":"3","logRpe":false,"askWeight":true},{"weightExpr":"82%","isAmrap":false,"label":"3RM 90%","repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"82%","isAmrap":false,"label":"3RM 90%","repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"82%","isAmrap":true,"label":"3RM 90%","repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"100%","isAmrap":false,"label":"1RM","repsExpr":"1","logRpe":false,"askWeight":true}]}],"name":"Squat","id":"cobbsimq","state":{},"finishDayExpr":"{~\n if (week == 6 || week == 12) {\n rm1 = weights[1]\n }\n~}","updateDayExpr":"{~\n if (week >= 7 && week <= 11 && setIndex == 1) {\n weights = weights[1] * (week >= 10 ? 0.9 : 0.85)\n }\n~}","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 5 ? 2 : day == 9 ? 3 : day == 13 ? 4 : day == 17 ? 5 : day == 25 ? 6 : day == 29 ? 7 : day == 33 ? 8 : day == 37 ? 9 : 1","exerciseType":{"equipment":"barbell","id":"deficitDeadlift"},"variations":[{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"TM 50%","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"label":"TM 50%","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"label":"TM 50%","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"label":"TM 50%","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"60%","isAmrap":false,"label":"TM 60%","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"60%","isAmrap":false,"label":"TM 60%","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"60%","isAmrap":false,"label":"TM 60%","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"60%","isAmrap":false,"label":"TM 60%","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"6","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"4","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"2","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"75%","isAmrap":false,"label":"TM 75%","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"TM 75%","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"TM 75%","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"TM 75%","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"TM 75%","repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"82.5%","isAmrap":false,"label":"TM 82.5%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"82.5%","isAmrap":false,"label":"TM 82.5%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"82.5%","isAmrap":false,"label":"TM 82.5%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"82.5%","isAmrap":false,"label":"TM 82.5%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"82.5%","isAmrap":false,"label":"TM 82.5%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"82.5%","isAmrap":false,"label":"TM 82.5%","repsExpr":"3","logRpe":false,"askWeight":false}]}],"name":"Deficit Deadlift","id":"nbdspnrc","state":{},"finishDayExpr":"","descriptions":["","**T2a.**","**T2a.**","**T2a.**","**T2a.**","**T2a.**","**T2a.**","**T2a**.","**T2a**.","**T2a**."],"descriptionExpr":"day == 1 ? 2 : day == 5 ? 3 : day == 9 ? 4 : day == 13 ? 5 : day == 17 ? 6 : day == 25 ? 7 : day == 29 ? 8 : day == 33 ? 9 : day == 37 ? 10 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 5 ? 2 : day == 9 ? 3 : day == 13 ? 4 : day == 17 ? 5 : day == 25 ? 6 : day == 29 ? 7 : day == 33 ? 8 : day == 37 ? 9 : 1","exerciseType":{"equipment":"dumbbell","id":"inclineRow"},"descriptions":["","**T2b.** Same as in T1 - work up to 15RM, then record the weight.\nThen, do MRS (Max Rep Sets) - i.e. AMRAP, as many reps as possible","**T2b.** Same as in T1 - work up to 12RM, then record the weight.\nThen, do MRS (Max Rep Sets) - i.e. AMRAP, as many reps as possible","**T2b.** Same as in T1 - work up to 10RM, then record the weight.\nThen, do MRS (Max Rep Sets) - i.e. AMRAP, as many reps as possible","**T2b.**","**T2b.**","**T2b.**","**T2b**.","**T2b**.","**T2b**."],"descriptionExpr":"day == 1 ? 2 : day == 5 ? 3 : day == 9 ? 4 : day == 13 ? 5 : day == 17 ? 6 : day == 25 ? 7 : day == 29 ? 8 : day == 33 ? 9 : day == 37 ? 10 : 1","variations":[{"sets":[{"weightExpr":"60%","isAmrap":false,"label":"15RM","repsExpr":"15","logRpe":false,"askWeight":true},{"weightExpr":"60%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"60%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"60%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"68%","isAmrap":false,"label":"12RM","repsExpr":"12","logRpe":false,"askWeight":true},{"weightExpr":"68%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"68%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"68%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"73%","isAmrap":false,"label":"10RM","repsExpr":"10","logRpe":false,"askWeight":true},{"weightExpr":"73%","isAmrap":true,"label":"MRS","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"73%","isAmrap":true,"label":"MRS","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"73%","isAmrap":true,"label":"MRS","repsExpr":"6","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"73%","isAmrap":false,"label":"8RM","repsExpr":"8","logRpe":false,"askWeight":true},{"weightExpr":"73%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"73%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"73%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"83%","isAmrap":false,"label":"6RM","repsExpr":"6","logRpe":false,"askWeight":true},{"weightExpr":"83%","isAmrap":true,"label":"MRS","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"83%","isAmrap":true,"label":"MRS","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"83%","isAmrap":true,"label":"MRS","repsExpr":"3","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"68%","isAmrap":false,"label":"12RM","repsExpr":"12","logRpe":false,"askWeight":true},{"weightExpr":"68%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"68%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"68%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"73%","isAmrap":false,"label":"10RM","repsExpr":"10","logRpe":false,"askWeight":true},{"weightExpr":"73%","isAmrap":true,"label":"MRS","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"73%","isAmrap":true,"label":"MRS","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"73%","isAmrap":true,"label":"MRS","repsExpr":"6","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"78%","isAmrap":false,"label":"8RM","repsExpr":"8","logRpe":false,"askWeight":true},{"weightExpr":"78%","isAmrap":true,"label":"MRS","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"78%","isAmrap":true,"label":"MRS","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"78%","isAmrap":true,"label":"MRS","repsExpr":"4","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"83%","isAmrap":false,"label":"6RM","repsExpr":"6","logRpe":false,"askWeight":true},{"weightExpr":"83%","isAmrap":true,"label":"MRS","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"83%","isAmrap":true,"label":"MRS","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"83%","isAmrap":true,"label":"MRS","repsExpr":"3","logRpe":false,"askWeight":false}]}],"name":"Incline Row","id":"kcsbscei","state":{},"finishDayExpr":"","updateDayExpr":"{~ if (setIndex == 1) { weights = weights[1] } ~}","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 4 ? 2 : day == 5 ? 3 : day == 8 ? 4 : day == 9 ? 5 : day == 12 ? 6 : day == 13 ? 7 : day == 16 ? 8 : day == 17 ? 9 : day == 20 ? 10 : day == 21 ? 11 : day == 24 ? 12 : day == 29 ? 13 : day == 32 ? 14 : day == 33 ? 15 : day == 36 ? 16 : day == 37 ? 17 : day == 40 ? 18 : 1","reuseUpdateDayScript":"kcsbscei","exerciseType":{"equipment":"cable","id":"tricepsPushdown"},"descriptions":["","**T3.** Same as **T2b**, just 20RM","**T3.** Same as **T2b**, just 20RM","**T3.** Same as **T2b**, just 18RM","**T3.** Same as **T2b**, just 18RM","**T3.** Same as **T2b**, just 16RM","**T3.** Same as **T2b**, just 16RM","**T3.** Same as **T2b**, just 14RM","**T3.** Same as **T2b**, just 14RM","**T3.** Same as **T2b**, just 12RM","**T3.** Same as **T2b**, just 12RM","**T3.** Same as **T2b**, just 10RM","**T3.** Same as **T2b**, just 10RM","**T3.**","**T3.**","**T3.**","**T3.**","**T3.**","**T3.**"],"descriptionExpr":"day == 1 ? 2 : day == 4 ? 3 : day == 5 ? 4 : day == 8 ? 5 : day == 9 ? 6 : day == 12 ? 7 : day == 13 ? 8 : day == 16 ? 9 : day == 17 ? 10 : day == 20 ? 11 : day == 21 ? 12 : day == 24 ? 13 : day == 29 ? 14 : day == 32 ? 15 : day == 33 ? 16 : day == 36 ? 17 : day == 37 ? 18 : day == 40 ? 19 : 1","variations":[{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"20RM","repsExpr":"20","logRpe":false,"askWeight":true},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"20RM","repsExpr":"20","logRpe":false,"askWeight":true},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"18RM","repsExpr":"18","logRpe":false,"askWeight":true},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"18RM","repsExpr":"18","logRpe":false,"askWeight":true},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55%","isAmrap":false,"label":"16RM","repsExpr":"16","logRpe":false,"askWeight":true},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55%","isAmrap":false,"label":"16RM","repsExpr":"16","logRpe":false,"askWeight":true},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"65%","isAmrap":false,"label":"14RM","repsExpr":"14","logRpe":false,"askWeight":true},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"65%","isAmrap":false,"label":"14RM","repsExpr":"14","logRpe":false,"askWeight":true},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":false,"label":"12RM","repsExpr":"12","logRpe":false,"askWeight":true},{"weightExpr":"70%","isAmrap":true,"label":"MRS","repsExpr":"7","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":true,"label":"MRS","repsExpr":"7","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":true,"label":"MRS","repsExpr":"7","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":false,"label":"12RM","repsExpr":"12","logRpe":false,"askWeight":true},{"weightExpr":"70%","isAmrap":true,"label":"MRS","repsExpr":"7","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":true,"label":"MRS","repsExpr":"7","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":true,"label":"MRS","repsExpr":"7","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"75%","isAmrap":false,"label":"10RM","repsExpr":"10","logRpe":false,"askWeight":true},{"weightExpr":"75%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"75%","isAmrap":false,"label":"10RM","repsExpr":"10","logRpe":false,"askWeight":true},{"weightExpr":"75%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"18RM","repsExpr":"18","logRpe":false,"askWeight":true},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"18RM","repsExpr":"18","logRpe":false,"askWeight":true},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55%","isAmrap":false,"label":"16RM","repsExpr":"16","logRpe":false,"askWeight":true},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55%","isAmrap":false,"label":"16RM","repsExpr":"16","logRpe":false,"askWeight":true},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"65%","isAmrap":false,"label":"14RM","repsExpr":"14","logRpe":false,"askWeight":true},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"65%","isAmrap":false,"label":"14RM","repsExpr":"14","logRpe":false,"askWeight":true},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]}],"name":"Triceps Pushdown","id":"xpanxamx","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 5 ? 2 : day == 9 ? 3 : day == 13 ? 4 : day == 17 ? 5 : day == 21 ? 6 : day == 29 ? 7 : day == 33 ? 8 : day == 37 ? 9 : 1","reuseUpdateDayScript":"kcsbscei","exerciseType":{"equipment":"cable","id":"bentOverRow"},"descriptions":["","**T3.**","**T3.**","**T3.**","**T3.**","**T3.**","**T3.**","**T3.**","**T3.**","**T3.**"],"descriptionExpr":"day == 1 ? 2 : day == 5 ? 3 : day == 9 ? 4 : day == 13 ? 5 : day == 17 ? 6 : day == 21 ? 7 : day == 29 ? 8 : day == 33 ? 9 : day == 37 ? 10 : 1","variations":[{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"20RM","repsExpr":"20","logRpe":false,"askWeight":true},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"18RM","repsExpr":"18","logRpe":false,"askWeight":true},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55%","isAmrap":false,"label":"16RM","repsExpr":"16","logRpe":false,"askWeight":true},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"65%","isAmrap":false,"label":"14RM","repsExpr":"14","logRpe":false,"askWeight":true},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":false,"label":"12RM","repsExpr":"12","logRpe":false,"askWeight":true},{"weightExpr":"70%","isAmrap":true,"label":"MRS","repsExpr":"7","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":true,"label":"MRS","repsExpr":"7","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":true,"label":"MRS","repsExpr":"7","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"75%","isAmrap":false,"label":"10RM","repsExpr":"10","logRpe":false,"askWeight":true},{"weightExpr":"75%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"18RM","repsExpr":"18","logRpe":false,"askWeight":true},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55%","isAmrap":false,"label":"16RM","repsExpr":"16","logRpe":false,"askWeight":true},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"65%","isAmrap":false,"label":"14RM","repsExpr":"14","logRpe":false,"askWeight":true},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]}],"name":"Bent Over Row","id":"dgdsxyyp","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 5 ? 2 : day == 9 ? 3 : day == 13 ? 4 : day == 17 ? 5 : day == 21 ? 6 : day == 29 ? 7 : day == 33 ? 8 : day == 37 ? 9 : 1","reuseUpdateDayScript":"kcsbscei","exerciseType":{"equipment":"dumbbell","id":"hammerCurl"},"descriptions":["","**T3.**","**T3.**","**T3.**","**T3.**","**T3.**","**T3.**","**T3.**","**T3.**","**T3.**"],"descriptionExpr":"day == 1 ? 2 : day == 5 ? 3 : day == 9 ? 4 : day == 13 ? 5 : day == 17 ? 6 : day == 21 ? 7 : day == 29 ? 8 : day == 33 ? 9 : day == 37 ? 10 : 1","variations":[{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"20RM","repsExpr":"20","logRpe":false,"askWeight":true},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"18RM","repsExpr":"18","logRpe":false,"askWeight":true},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55%","isAmrap":false,"label":"16RM","repsExpr":"16","logRpe":false,"askWeight":true},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"65%","isAmrap":false,"label":"14RM","repsExpr":"14","logRpe":false,"askWeight":true},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":false,"label":"12RM","repsExpr":"12","logRpe":false,"askWeight":true},{"weightExpr":"70%","isAmrap":true,"label":"MRS","repsExpr":"7","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":true,"label":"MRS","repsExpr":"7","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":true,"label":"MRS","repsExpr":"7","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"75%","isAmrap":false,"label":"10RM","repsExpr":"10","logRpe":false,"askWeight":true},{"weightExpr":"75%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"18RM","repsExpr":"18","logRpe":false,"askWeight":true},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55%","isAmrap":false,"label":"16RM","repsExpr":"16","logRpe":false,"askWeight":true},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"65%","isAmrap":false,"label":"14RM","repsExpr":"14","logRpe":false,"askWeight":true},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]}],"name":"Hammer Curl","id":"lapfuxwv","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"cobbsimq","variationExpr":"day == 2 ? 1 : day == 6 ? 2 : day == 10 ? 3 : day == 14 ? 4 : day == 18 ? 5 : day == 22 ? 6 : day == 26 ? 7 : day == 30 ? 8 : day == 34 ? 9 : day == 38 ? 10 : day == 42 ? 11 : day == 46 ? 12 : 1","reuseUpdateDayScript":"cobbsimq","exerciseType":{"equipment":"barbell","id":"benchPress"},"descriptions":["","**T1**. Warmup up to **10 RM** for the first set, then try a 10RM, tap the first\nset and enter the 10RM weight you get. Then, do the drop sets (based on 1RM)","**T1**. Warmup up to **8 RM** for the first set, then try a 8RM, tap the first\nset and enter the 8RM weight you get. Then, do the drop sets (based on 1RM)","**T1**. Warmup up to **6 RM** for the first set, then try a 6RM, tap the first\nset and enter the 6RM weight you get. Then, do the drop sets (based on 1RM)","**T1**.","**T1**.","**T1**. Testing your 1RM! This set will update 1RM of this exercise.","**T1**. It's start of the next cycle, where drop sets are based on your first set.\nWork up to your 6RM, after that, do the drop sets, that are 85% of your new 6RM.","**T1**.","**T1**.","**T1**.","**T1**.","**T1**. It's week 12 - last week, it's time to test your 1RM! This set will update 1RM of this exercise."],"descriptionExpr":"day == 2 ? 2 : day == 6 ? 3 : day == 10 ? 4 : day == 14 ? 5 : day == 18 ? 6 : day == 22 ? 7 : day == 26 ? 8 : day == 30 ? 9 : day == 34 ? 10 : day == 38 ? 11 : day == 42 ? 12 : day == 46 ? 13 : 1","variations":[{"sets":[{"weightExpr":"75%","isAmrap":false,"label":"10RM","repsExpr":"10","logRpe":false,"askWeight":true},{"weightExpr":"65%","isAmrap":false,"label":"TM 70%","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":false,"label":"TM 70%","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"TM 70%","repsExpr":"6","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"label":"8RM","repsExpr":"8","logRpe":false,"askWeight":true},{"weightExpr":"70%","isAmrap":false,"label":"TM 75%","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 75%","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":true,"label":"TM 75%","repsExpr":"6","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"label":"6RM","repsExpr":"6","logRpe":false,"askWeight":true},{"weightExpr":"75%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"90%","isAmrap":false,"label":"4RM","repsExpr":"4","logRpe":false,"askWeight":true},{"weightExpr":"75%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"95%","isAmrap":false,"label":"2RM","repsExpr":"2","logRpe":false,"askWeight":true},{"weightExpr":"80%","isAmrap":false,"label":"TM 85%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 85%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 85%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":true,"label":"TM 85%","repsExpr":"2","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"100%","isAmrap":false,"label":"1RM","repsExpr":"1","logRpe":false,"askWeight":true}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"label":"6RM","repsExpr":"6","logRpe":false,"askWeight":true},{"weightExpr":"72.5%","isAmrap":false,"label":"6RM 85%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"72.5%","isAmrap":false,"label":"6RM 85%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"72.5%","isAmrap":false,"label":"6RM 85%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"72.5%","isAmrap":false,"label":"6RM 85%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"72.5%","isAmrap":true,"label":"6RM 85%","repsExpr":"3","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"90%","isAmrap":false,"label":"4RM","repsExpr":"4","logRpe":false,"askWeight":true},{"weightExpr":"75%","isAmrap":false,"label":"4RM 85%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"4RM 85%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"4RM 85%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"4RM 85%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"4RM 85%","repsExpr":"2","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"95%","isAmrap":false,"label":"2RM","repsExpr":"2","logRpe":false,"askWeight":true},{"weightExpr":"80%","isAmrap":false,"label":"2RM 85%","repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"2RM 85%","repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"2RM 85%","repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"2RM 85%","repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":true,"label":"2RM 85%","repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"label":"5RM","repsExpr":"5","logRpe":false,"askWeight":true},{"weightExpr":"75%","isAmrap":false,"label":"5RM 90%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"5RM 90%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"5RM 90%","repsExpr":"2","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"92%","isAmrap":false,"label":"3RM","repsExpr":"3","logRpe":false,"askWeight":true},{"weightExpr":"82%","isAmrap":false,"label":"3RM 90%","repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"82%","isAmrap":false,"label":"3RM 90%","repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"82%","isAmrap":true,"label":"3RM 90%","repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"100%","isAmrap":false,"label":"1RM","repsExpr":"1","logRpe":false,"askWeight":true}]}],"name":"Bench Press","id":"ooafrksq","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 6 ? 2 : day == 10 ? 3 : day == 14 ? 4 : day == 18 ? 5 : day == 26 ? 6 : day == 30 ? 7 : day == 34 ? 8 : day == 38 ? 9 : 1","exerciseType":{"equipment":"barbell","id":"benchPressCloseGrip"},"variations":[{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"TM 50%","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"label":"TM 50%","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"label":"TM 50%","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"label":"TM 50%","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"60%","isAmrap":false,"label":"TM 60%","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"60%","isAmrap":false,"label":"TM 60%","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"60%","isAmrap":false,"label":"TM 60%","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"60%","isAmrap":false,"label":"TM 60%","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"6","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"4","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"2","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"75%","isAmrap":false,"label":"TM 75%","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"TM 75%","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"TM 75%","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"TM 75%","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"TM 75%","repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"82.5%","isAmrap":false,"label":"TM 82.5%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"82.5%","isAmrap":false,"label":"TM 82.5%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"82.5%","isAmrap":false,"label":"TM 82.5%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"82.5%","isAmrap":false,"label":"TM 82.5%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"82.5%","isAmrap":false,"label":"TM 82.5%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"82.5%","isAmrap":false,"label":"TM 82.5%","repsExpr":"3","logRpe":false,"askWeight":false}]}],"name":"Bench Press Close Grip","id":"hceshynj","state":{},"finishDayExpr":"","descriptions":["","**T2a.**","**T2a.**","**T2a.**","**T2a.**","**T2a.**","**T2a.**","**T2a**.","**T2a**.","**T2a**."],"descriptionExpr":"day == 2 ? 2 : day == 6 ? 3 : day == 10 ? 4 : day == 14 ? 5 : day == 18 ? 6 : day == 26 ? 7 : day == 30 ? 8 : day == 34 ? 9 : day == 38 ? 10 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 6 ? 2 : day == 10 ? 3 : day == 14 ? 4 : day == 18 ? 5 : day == 26 ? 6 : day == 30 ? 7 : day == 34 ? 8 : day == 38 ? 9 : 1","reuseUpdateDayScript":"kcsbscei","exerciseType":{"equipment":"dumbbell","id":"shoulderPress"},"descriptions":["","**T2b.** Same as in T1 - work up to 15RM, then record the weight.\nThen, do MRS (Max Rep Sets) - i.e. AMRAP, as many reps as possible","**T2b.** Same as in T1 - work up to 12RM, then record the weight.\nThen, do MRS (Max Rep Sets) - i.e. AMRAP, as many reps as possible","**T2b.** Same as in T1 - work up to 10RM, then record the weight.\nThen, do MRS (Max Rep Sets) - i.e. AMRAP, as many reps as possible","**T2b.**","**T2b.**","**T2b.**","**T2b**.","**T2b**.","**T2b**."],"descriptionExpr":"day == 2 ? 2 : day == 6 ? 3 : day == 10 ? 4 : day == 14 ? 5 : day == 18 ? 6 : day == 26 ? 7 : day == 30 ? 8 : day == 34 ? 9 : day == 38 ? 10 : 1","variations":[{"sets":[{"weightExpr":"60%","isAmrap":false,"label":"15RM","repsExpr":"15","logRpe":false,"askWeight":true},{"weightExpr":"60%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"60%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"60%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"68%","isAmrap":false,"label":"12RM","repsExpr":"12","logRpe":false,"askWeight":true},{"weightExpr":"68%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"68%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"68%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"73%","isAmrap":false,"label":"10RM","repsExpr":"10","logRpe":false,"askWeight":true},{"weightExpr":"73%","isAmrap":true,"label":"MRS","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"73%","isAmrap":true,"label":"MRS","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"73%","isAmrap":true,"label":"MRS","repsExpr":"6","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"73%","isAmrap":false,"label":"8RM","repsExpr":"8","logRpe":false,"askWeight":true},{"weightExpr":"73%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"73%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"73%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"83%","isAmrap":false,"label":"6RM","repsExpr":"6","logRpe":false,"askWeight":true},{"weightExpr":"83%","isAmrap":true,"label":"MRS","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"83%","isAmrap":true,"label":"MRS","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"83%","isAmrap":true,"label":"MRS","repsExpr":"3","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"68%","isAmrap":false,"label":"12RM","repsExpr":"12","logRpe":false,"askWeight":true},{"weightExpr":"68%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"68%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"68%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"73%","isAmrap":false,"label":"10RM","repsExpr":"10","logRpe":false,"askWeight":true},{"weightExpr":"73%","isAmrap":true,"label":"MRS","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"73%","isAmrap":true,"label":"MRS","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"73%","isAmrap":true,"label":"MRS","repsExpr":"6","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"78%","isAmrap":false,"label":"8RM","repsExpr":"8","logRpe":false,"askWeight":true},{"weightExpr":"78%","isAmrap":true,"label":"MRS","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"78%","isAmrap":true,"label":"MRS","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"78%","isAmrap":true,"label":"MRS","repsExpr":"4","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"83%","isAmrap":false,"label":"6RM","repsExpr":"6","logRpe":false,"askWeight":true},{"weightExpr":"83%","isAmrap":true,"label":"MRS","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"83%","isAmrap":true,"label":"MRS","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"83%","isAmrap":true,"label":"MRS","repsExpr":"3","logRpe":false,"askWeight":false}]}],"name":"Shoulder Press","id":"taytayqb","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 4 ? 2 : day == 6 ? 3 : day == 8 ? 4 : day == 10 ? 5 : day == 12 ? 6 : day == 14 ? 7 : day == 16 ? 8 : day == 18 ? 9 : day == 20 ? 10 : day == 22 ? 11 : day == 24 ? 12 : day == 30 ? 13 : day == 32 ? 14 : day == 34 ? 15 : day == 36 ? 16 : day == 38 ? 17 : day == 40 ? 18 : 1","reuseUpdateDayScript":"kcsbscei","exerciseType":{"equipment":"dumbbell","id":"shrug"},"descriptions":["","**T3.** Same as **T2b**, just 20RM","**T3.** Same as **T2b**, just 20RM","**T3.** Same as **T2b**, just 18RM","**T3.** Same as **T2b**, just 18RM","**T3.** Same as **T2b**, just 16RM","**T3.** Same as **T2b**, just 16RM","**T3.** Same as **T2b**, just 14RM","**T3.** Same as **T2b**, just 14RM","**T3.** Same as **T2b**, just 12RM","**T3.** Same as **T2b**, just 12RM","**T3.** Same as **T2b**, just 10RM","**T3.** Same as **T2b**, just 10RM","**T3.**","**T3.**","**T3.**","**T3.**","**T3.**","**T3.**"],"descriptionExpr":"day == 2 ? 2 : day == 4 ? 3 : day == 6 ? 4 : day == 8 ? 5 : day == 10 ? 6 : day == 12 ? 7 : day == 14 ? 8 : day == 16 ? 9 : day == 18 ? 10 : day == 20 ? 11 : day == 22 ? 12 : day == 24 ? 13 : day == 30 ? 14 : day == 32 ? 15 : day == 34 ? 16 : day == 36 ? 17 : day == 38 ? 18 : day == 40 ? 19 : 1","variations":[{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"20RM","repsExpr":"20","logRpe":false,"askWeight":true},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"20RM","repsExpr":"20","logRpe":false,"askWeight":true},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"18RM","repsExpr":"18","logRpe":false,"askWeight":true},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"18RM","repsExpr":"18","logRpe":false,"askWeight":true},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55%","isAmrap":false,"label":"16RM","repsExpr":"16","logRpe":false,"askWeight":true},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55%","isAmrap":false,"label":"16RM","repsExpr":"16","logRpe":false,"askWeight":true},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"65%","isAmrap":false,"label":"14RM","repsExpr":"14","logRpe":false,"askWeight":true},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"65%","isAmrap":false,"label":"14RM","repsExpr":"14","logRpe":false,"askWeight":true},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":false,"label":"12RM","repsExpr":"12","logRpe":false,"askWeight":true},{"weightExpr":"70%","isAmrap":true,"label":"MRS","repsExpr":"7","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":true,"label":"MRS","repsExpr":"7","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":true,"label":"MRS","repsExpr":"7","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":false,"label":"12RM","repsExpr":"12","logRpe":false,"askWeight":true},{"weightExpr":"70%","isAmrap":true,"label":"MRS","repsExpr":"7","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":true,"label":"MRS","repsExpr":"7","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":true,"label":"MRS","repsExpr":"7","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"75%","isAmrap":false,"label":"10RM","repsExpr":"10","logRpe":false,"askWeight":true},{"weightExpr":"75%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"75%","isAmrap":false,"label":"10RM","repsExpr":"10","logRpe":false,"askWeight":true},{"weightExpr":"75%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"18RM","repsExpr":"18","logRpe":false,"askWeight":true},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"18RM","repsExpr":"18","logRpe":false,"askWeight":true},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55%","isAmrap":false,"label":"16RM","repsExpr":"16","logRpe":false,"askWeight":true},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55%","isAmrap":false,"label":"16RM","repsExpr":"16","logRpe":false,"askWeight":true},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"65%","isAmrap":false,"label":"14RM","repsExpr":"14","logRpe":false,"askWeight":true},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"65%","isAmrap":false,"label":"14RM","repsExpr":"14","logRpe":false,"askWeight":true},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]}],"name":"Shrug","id":"quslztkc","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 6 ? 2 : day == 10 ? 3 : day == 14 ? 4 : day == 18 ? 5 : day == 22 ? 6 : day == 30 ? 7 : day == 34 ? 8 : day == 38 ? 9 : 1","reuseUpdateDayScript":"kcsbscei","exerciseType":{"equipment":"leverageMachine","id":"pecDeck"},"descriptions":["","**T3.** Same as **T2b**, just 20RM","**T3.** Same as **T2b**, just 18RM","**T3.** Same as **T2b**, just 16RM","**T3.** Same as **T2b**, just 14RM","**T3.** Same as **T2b**, just 12RM","**T3.** Same as **T2b**, just 10RM","**T3.**","**T3.**","**T3.**"],"descriptionExpr":"day == 2 ? 2 : day == 6 ? 3 : day == 10 ? 4 : day == 14 ? 5 : day == 18 ? 6 : day == 22 ? 7 : day == 30 ? 8 : day == 34 ? 9 : day == 38 ? 10 : 1","variations":[{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"20RM","repsExpr":"20","logRpe":false,"askWeight":true},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"18RM","repsExpr":"18","logRpe":false,"askWeight":true},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55%","isAmrap":false,"label":"16RM","repsExpr":"16","logRpe":false,"askWeight":true},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"65%","isAmrap":false,"label":"14RM","repsExpr":"14","logRpe":false,"askWeight":true},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":false,"label":"12RM","repsExpr":"12","logRpe":false,"askWeight":true},{"weightExpr":"70%","isAmrap":true,"label":"MRS","repsExpr":"7","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":true,"label":"MRS","repsExpr":"7","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":true,"label":"MRS","repsExpr":"7","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"75%","isAmrap":false,"label":"10RM","repsExpr":"10","logRpe":false,"askWeight":true},{"weightExpr":"75%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"18RM","repsExpr":"18","logRpe":false,"askWeight":true},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55%","isAmrap":false,"label":"16RM","repsExpr":"16","logRpe":false,"askWeight":true},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"65%","isAmrap":false,"label":"14RM","repsExpr":"14","logRpe":false,"askWeight":true},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]}],"name":"Pec Deck","id":"npbuzoew","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 6 ? 2 : day == 10 ? 3 : day == 14 ? 4 : day == 18 ? 5 : day == 22 ? 6 : day == 30 ? 7 : day == 34 ? 8 : day == 38 ? 9 : 1","reuseUpdateDayScript":"kcsbscei","exerciseType":{"equipment":"cable","id":"facePull"},"descriptions":["","**T3.** Same as **T2b**, just 20RM","**T3.** Same as **T2b**, just 18RM","**T3.** Same as **T2b**, just 16RM","**T3.** Same as **T2b**, just 14RM","**T3.** Same as **T2b**, just 12RM","**T3.** Same as **T2b**, just 10RM","**T3.**","**T3.**","**T3.**"],"descriptionExpr":"day == 2 ? 2 : day == 6 ? 3 : day == 10 ? 4 : day == 14 ? 5 : day == 18 ? 6 : day == 22 ? 7 : day == 30 ? 8 : day == 34 ? 9 : day == 38 ? 10 : 1","variations":[{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"20RM","repsExpr":"20","logRpe":false,"askWeight":true},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"18RM","repsExpr":"18","logRpe":false,"askWeight":true},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55%","isAmrap":false,"label":"16RM","repsExpr":"16","logRpe":false,"askWeight":true},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"65%","isAmrap":false,"label":"14RM","repsExpr":"14","logRpe":false,"askWeight":true},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":false,"label":"12RM","repsExpr":"12","logRpe":false,"askWeight":true},{"weightExpr":"70%","isAmrap":true,"label":"MRS","repsExpr":"7","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":true,"label":"MRS","repsExpr":"7","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":true,"label":"MRS","repsExpr":"7","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"75%","isAmrap":false,"label":"10RM","repsExpr":"10","logRpe":false,"askWeight":true},{"weightExpr":"75%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"18RM","repsExpr":"18","logRpe":false,"askWeight":true},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55%","isAmrap":false,"label":"16RM","repsExpr":"16","logRpe":false,"askWeight":true},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"65%","isAmrap":false,"label":"14RM","repsExpr":"14","logRpe":false,"askWeight":true},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]}],"name":"Face Pull","id":"jjhcunok","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"cobbsimq","variationExpr":"day == 3 ? 1 : day == 7 ? 2 : day == 11 ? 3 : day == 15 ? 4 : day == 19 ? 5 : day == 23 ? 6 : day == 27 ? 7 : day == 31 ? 8 : day == 35 ? 9 : day == 39 ? 10 : day == 43 ? 11 : day == 47 ? 12 : 1","reuseUpdateDayScript":"cobbsimq","exerciseType":{"equipment":"barbell","id":"deadlift"},"descriptions":["","**T1**. Warmup up to **10 RM** for the first set, then try a 10RM, tap the first\nset and enter the 10RM weight you get. Then, do the drop sets (based on 1RM)","**T1**. Warmup up to **8 RM** for the first set, then try a 8RM, tap the first\nset and enter the 8RM weight you get. Then, do the drop sets (based on 1RM)","**T1**. Warmup up to **6 RM** for the first set, then try a 6RM, tap the first\nset and enter the 6RM weight you get. Then, do the drop sets (based on 1RM)","**T1**.","**T1**.","**T1**. Testing your 1RM! This set will update 1RM of this exercise.","**T1**. It's start of the next cycle, where drop sets are based on your first set.\nWork up to your 6RM, after that, do the drop sets, that are 85% of your new 6RM.","**T1**.","**T1**.","**T1**.","**T1**.","**T1**. It's week 12 - last week, it's time to test your 1RM! This set will update 1RM of this exercise."],"descriptionExpr":"day == 3 ? 2 : day == 7 ? 3 : day == 11 ? 4 : day == 15 ? 5 : day == 19 ? 6 : day == 23 ? 7 : day == 27 ? 8 : day == 31 ? 9 : day == 35 ? 10 : day == 39 ? 11 : day == 43 ? 12 : day == 47 ? 13 : 1","variations":[{"sets":[{"weightExpr":"75%","isAmrap":false,"label":"10RM","repsExpr":"10","logRpe":false,"askWeight":true},{"weightExpr":"65%","isAmrap":false,"label":"TM 70%","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":false,"label":"TM 70%","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"TM 70%","repsExpr":"6","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"label":"8RM","repsExpr":"8","logRpe":false,"askWeight":true},{"weightExpr":"70%","isAmrap":false,"label":"TM 75%","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 75%","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":true,"label":"TM 75%","repsExpr":"6","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"label":"6RM","repsExpr":"6","logRpe":false,"askWeight":true},{"weightExpr":"75%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"90%","isAmrap":false,"label":"4RM","repsExpr":"4","logRpe":false,"askWeight":true},{"weightExpr":"75%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"95%","isAmrap":false,"label":"2RM","repsExpr":"2","logRpe":false,"askWeight":true},{"weightExpr":"80%","isAmrap":false,"label":"TM 85%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 85%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 85%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":true,"label":"TM 85%","repsExpr":"2","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"100%","isAmrap":false,"label":"1RM","repsExpr":"1","logRpe":false,"askWeight":true}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"label":"6RM","repsExpr":"6","logRpe":false,"askWeight":true},{"weightExpr":"72.5%","isAmrap":false,"label":"6RM 85%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"72.5%","isAmrap":false,"label":"6RM 85%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"72.5%","isAmrap":false,"label":"6RM 85%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"72.5%","isAmrap":false,"label":"6RM 85%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"72.5%","isAmrap":true,"label":"6RM 85%","repsExpr":"3","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"90%","isAmrap":false,"label":"4RM","repsExpr":"4","logRpe":false,"askWeight":true},{"weightExpr":"75%","isAmrap":false,"label":"4RM 85%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"4RM 85%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"4RM 85%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"4RM 85%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"4RM 85%","repsExpr":"2","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"95%","isAmrap":false,"label":"2RM","repsExpr":"2","logRpe":false,"askWeight":true},{"weightExpr":"80%","isAmrap":false,"label":"2RM 85%","repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"2RM 85%","repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"2RM 85%","repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"2RM 85%","repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":true,"label":"2RM 85%","repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"label":"5RM","repsExpr":"5","logRpe":false,"askWeight":true},{"weightExpr":"75%","isAmrap":false,"label":"5RM 90%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"5RM 90%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"5RM 90%","repsExpr":"2","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"92%","isAmrap":false,"label":"3RM","repsExpr":"3","logRpe":false,"askWeight":true},{"weightExpr":"82%","isAmrap":false,"label":"3RM 90%","repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"82%","isAmrap":false,"label":"3RM 90%","repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"82%","isAmrap":true,"label":"3RM 90%","repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"100%","isAmrap":false,"label":"1RM","repsExpr":"1","logRpe":false,"askWeight":true}]}],"name":"Deadlift","id":"czvdlhzi","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : day == 7 ? 2 : day == 11 ? 3 : day == 15 ? 4 : day == 19 ? 5 : day == 27 ? 6 : day == 31 ? 7 : day == 35 ? 8 : day == 39 ? 9 : 1","exerciseType":{"equipment":"barbell","id":"frontSquat"},"variations":[{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"TM 50%","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"label":"TM 50%","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"label":"TM 50%","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"label":"TM 50%","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"60%","isAmrap":false,"label":"TM 60%","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"60%","isAmrap":false,"label":"TM 60%","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"60%","isAmrap":false,"label":"TM 60%","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"60%","isAmrap":false,"label":"TM 60%","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"6","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"4","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"2","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"75%","isAmrap":false,"label":"TM 75%","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"TM 75%","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"TM 75%","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"TM 75%","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"TM 75%","repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"82.5%","isAmrap":false,"label":"TM 82.5%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"82.5%","isAmrap":false,"label":"TM 82.5%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"82.5%","isAmrap":false,"label":"TM 82.5%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"82.5%","isAmrap":false,"label":"TM 82.5%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"82.5%","isAmrap":false,"label":"TM 82.5%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"82.5%","isAmrap":false,"label":"TM 82.5%","repsExpr":"3","logRpe":false,"askWeight":false}]}],"name":"Front Squat","id":"aulckinp","state":{},"finishDayExpr":"","descriptions":["","**T2a.**","**T2a.**","**T2a.**","**T2a.**","**T2a.**","**T2a.**","**T2a**.","**T2a**.","**T2a**."],"descriptionExpr":"day == 3 ? 2 : day == 7 ? 3 : day == 11 ? 4 : day == 15 ? 5 : day == 19 ? 6 : day == 27 ? 7 : day == 31 ? 8 : day == 35 ? 9 : day == 39 ? 10 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : day == 7 ? 2 : day == 11 ? 3 : day == 15 ? 4 : day == 19 ? 5 : day == 27 ? 6 : day == 31 ? 7 : day == 35 ? 8 : day == 39 ? 9 : 1","reuseUpdateDayScript":"kcsbscei","exerciseType":{"equipment":"cable","id":"latPulldown"},"descriptions":["","**T2b.** Same as in T1 - work up to 15RM, then record the weight.\nThen, do MRS (Max Rep Sets) - i.e. AMRAP, as many reps as possible","**T2b.** Same as in T1 - work up to 12RM, then record the weight.\nThen, do MRS (Max Rep Sets) - i.e. AMRAP, as many reps as possible","**T2b.** Same as in T1 - work up to 10RM, then record the weight.\nThen, do MRS (Max Rep Sets) - i.e. AMRAP, as many reps as possible","**T2b.**","**T2b.**","**T2b.**","**T2b**.","**T2b**.","**T2b**."],"descriptionExpr":"day == 3 ? 2 : day == 7 ? 3 : day == 11 ? 4 : day == 15 ? 5 : day == 19 ? 6 : day == 27 ? 7 : day == 31 ? 8 : day == 35 ? 9 : day == 39 ? 10 : 1","variations":[{"sets":[{"weightExpr":"60%","isAmrap":false,"label":"15RM","repsExpr":"15","logRpe":false,"askWeight":true},{"weightExpr":"60%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"60%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"60%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"68%","isAmrap":false,"label":"12RM","repsExpr":"12","logRpe":false,"askWeight":true},{"weightExpr":"68%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"68%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"68%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"73%","isAmrap":false,"label":"10RM","repsExpr":"10","logRpe":false,"askWeight":true},{"weightExpr":"73%","isAmrap":true,"label":"MRS","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"73%","isAmrap":true,"label":"MRS","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"73%","isAmrap":true,"label":"MRS","repsExpr":"6","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"73%","isAmrap":false,"label":"8RM","repsExpr":"8","logRpe":false,"askWeight":true},{"weightExpr":"73%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"73%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"73%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"83%","isAmrap":false,"label":"6RM","repsExpr":"6","logRpe":false,"askWeight":true},{"weightExpr":"83%","isAmrap":true,"label":"MRS","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"83%","isAmrap":true,"label":"MRS","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"83%","isAmrap":true,"label":"MRS","repsExpr":"3","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"68%","isAmrap":false,"label":"12RM","repsExpr":"12","logRpe":false,"askWeight":true},{"weightExpr":"68%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"68%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"68%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"73%","isAmrap":false,"label":"10RM","repsExpr":"10","logRpe":false,"askWeight":true},{"weightExpr":"73%","isAmrap":true,"label":"MRS","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"73%","isAmrap":true,"label":"MRS","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"73%","isAmrap":true,"label":"MRS","repsExpr":"6","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"78%","isAmrap":false,"label":"8RM","repsExpr":"8","logRpe":false,"askWeight":true},{"weightExpr":"78%","isAmrap":true,"label":"MRS","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"78%","isAmrap":true,"label":"MRS","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"78%","isAmrap":true,"label":"MRS","repsExpr":"4","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"83%","isAmrap":false,"label":"6RM","repsExpr":"6","logRpe":false,"askWeight":true},{"weightExpr":"83%","isAmrap":true,"label":"MRS","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"83%","isAmrap":true,"label":"MRS","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"83%","isAmrap":true,"label":"MRS","repsExpr":"3","logRpe":false,"askWeight":false}]}],"name":"Lat Pulldown","id":"xnoejgdu","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : day == 7 ? 2 : day == 11 ? 3 : day == 15 ? 4 : day == 19 ? 5 : day == 23 ? 6 : day == 31 ? 7 : day == 35 ? 8 : day == 39 ? 9 : 1","reuseUpdateDayScript":"kcsbscei","exerciseType":{"equipment":"leverageMachine","id":"legExtension"},"descriptions":["","**T3.** Same as **T2b**, just 20RM","**T3.** Same as **T2b**, just 18RM","**T3.** Same as **T2b**, just 16RM","**T3.** Same as **T2b**, just 14RM","**T3.** Same as **T2b**, just 12RM","**T3.** Same as **T2b**, just 10RM","**T3.**","**T3.**","**T3.**"],"descriptionExpr":"day == 3 ? 2 : day == 7 ? 3 : day == 11 ? 4 : day == 15 ? 5 : day == 19 ? 6 : day == 23 ? 7 : day == 31 ? 8 : day == 35 ? 9 : day == 39 ? 10 : 1","variations":[{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"20RM","repsExpr":"20","logRpe":false,"askWeight":true},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"18RM","repsExpr":"18","logRpe":false,"askWeight":true},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55%","isAmrap":false,"label":"16RM","repsExpr":"16","logRpe":false,"askWeight":true},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"65%","isAmrap":false,"label":"14RM","repsExpr":"14","logRpe":false,"askWeight":true},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":false,"label":"12RM","repsExpr":"12","logRpe":false,"askWeight":true},{"weightExpr":"70%","isAmrap":true,"label":"MRS","repsExpr":"7","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":true,"label":"MRS","repsExpr":"7","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":true,"label":"MRS","repsExpr":"7","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"75%","isAmrap":false,"label":"10RM","repsExpr":"10","logRpe":false,"askWeight":true},{"weightExpr":"75%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"18RM","repsExpr":"18","logRpe":false,"askWeight":true},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55%","isAmrap":false,"label":"16RM","repsExpr":"16","logRpe":false,"askWeight":true},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"65%","isAmrap":false,"label":"14RM","repsExpr":"14","logRpe":false,"askWeight":true},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]}],"name":"Leg Extension","id":"dclapckq","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : day == 7 ? 2 : day == 11 ? 3 : day == 15 ? 4 : day == 19 ? 5 : day == 23 ? 6 : day == 31 ? 7 : day == 35 ? 8 : day == 39 ? 9 : 1","reuseUpdateDayScript":"kcsbscei","exerciseType":{"equipment":"dumbbell","id":"bentOverOneArmRow"},"descriptions":["","**T3.** Same as **T2b**, just 20RM","**T3.** Same as **T2b**, just 18RM","**T3.** Same as **T2b**, just 16RM","**T3.** Same as **T2b**, just 14RM","**T3.** Same as **T2b**, just 12RM","**T3.** Same as **T2b**, just 10RM","**T3.**","**T3.**","**T3.**"],"descriptionExpr":"day == 3 ? 2 : day == 7 ? 3 : day == 11 ? 4 : day == 15 ? 5 : day == 19 ? 6 : day == 23 ? 7 : day == 31 ? 8 : day == 35 ? 9 : day == 39 ? 10 : 1","variations":[{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"20RM","repsExpr":"20","logRpe":false,"askWeight":true},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"18RM","repsExpr":"18","logRpe":false,"askWeight":true},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55%","isAmrap":false,"label":"16RM","repsExpr":"16","logRpe":false,"askWeight":true},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"65%","isAmrap":false,"label":"14RM","repsExpr":"14","logRpe":false,"askWeight":true},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":false,"label":"12RM","repsExpr":"12","logRpe":false,"askWeight":true},{"weightExpr":"70%","isAmrap":true,"label":"MRS","repsExpr":"7","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":true,"label":"MRS","repsExpr":"7","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":true,"label":"MRS","repsExpr":"7","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"75%","isAmrap":false,"label":"10RM","repsExpr":"10","logRpe":false,"askWeight":true},{"weightExpr":"75%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"18RM","repsExpr":"18","logRpe":false,"askWeight":true},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55%","isAmrap":false,"label":"16RM","repsExpr":"16","logRpe":false,"askWeight":true},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"65%","isAmrap":false,"label":"14RM","repsExpr":"14","logRpe":false,"askWeight":true},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]}],"name":"Bent Over One Arm Row","id":"ecrizwrs","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : day == 7 ? 2 : day == 11 ? 3 : day == 15 ? 4 : day == 19 ? 5 : day == 23 ? 6 : day == 31 ? 7 : day == 35 ? 8 : day == 39 ? 9 : 1","reuseUpdateDayScript":"kcsbscei","exerciseType":{"equipment":"ezbar","id":"bicepCurl"},"descriptions":["","**T3.** Same as **T2b**, just 20RM","**T3.** Same as **T2b**, just 18RM","**T3.** Same as **T2b**, just 16RM","**T3.** Same as **T2b**, just 14RM","**T3.** Same as **T2b**, just 12RM","**T3.** Same as **T2b**, just 10RM","**T3.**","**T3.**","**T3.**"],"descriptionExpr":"day == 3 ? 2 : day == 7 ? 3 : day == 11 ? 4 : day == 15 ? 5 : day == 19 ? 6 : day == 23 ? 7 : day == 31 ? 8 : day == 35 ? 9 : day == 39 ? 10 : 1","variations":[{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"20RM","repsExpr":"20","logRpe":false,"askWeight":true},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"18RM","repsExpr":"18","logRpe":false,"askWeight":true},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55%","isAmrap":false,"label":"16RM","repsExpr":"16","logRpe":false,"askWeight":true},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"65%","isAmrap":false,"label":"14RM","repsExpr":"14","logRpe":false,"askWeight":true},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":false,"label":"12RM","repsExpr":"12","logRpe":false,"askWeight":true},{"weightExpr":"70%","isAmrap":true,"label":"MRS","repsExpr":"7","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":true,"label":"MRS","repsExpr":"7","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":true,"label":"MRS","repsExpr":"7","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"75%","isAmrap":false,"label":"10RM","repsExpr":"10","logRpe":false,"askWeight":true},{"weightExpr":"75%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"18RM","repsExpr":"18","logRpe":false,"askWeight":true},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55%","isAmrap":false,"label":"16RM","repsExpr":"16","logRpe":false,"askWeight":true},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"65%","isAmrap":false,"label":"14RM","repsExpr":"14","logRpe":false,"askWeight":true},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]}],"name":"Bicep Curl","id":"nexncxft","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"cobbsimq","variationExpr":"day == 4 ? 1 : day == 8 ? 2 : day == 12 ? 3 : day == 16 ? 4 : day == 20 ? 5 : day == 24 ? 6 : day == 28 ? 7 : day == 32 ? 8 : day == 36 ? 9 : day == 40 ? 10 : day == 44 ? 11 : day == 48 ? 12 : 1","reuseUpdateDayScript":"cobbsimq","exerciseType":{"equipment":"barbell","id":"overheadPress"},"descriptions":["","**T1**. Warmup up to **10 RM** for the first set, then try a 10RM, tap the first\nset and enter the 10RM weight you get. Then, do the drop sets (based on 1RM)","**T1**. Warmup up to **8 RM** for the first set, then try a 8RM, tap the first\nset and enter the 8RM weight you get. Then, do the drop sets (based on 1RM)","**T1**. Warmup up to **6 RM** for the first set, then try a 6RM, tap the first\nset and enter the 6RM weight you get. Then, do the drop sets (based on 1RM)","**T1**.","**T1**.","**T1**. Testing your 1RM! This set will update 1RM of this exercise.","**T1**. It's start of the next cycle, where drop sets are based on your first set.\nWork up to your 6RM, after that, do the drop sets, that are 85% of your new 6RM.","**T1**.","**T1**.","**T1**.","**T1**.","**T1**. It's week 12 - last week, it's time to test your 1RM! This set will update 1RM of this exercise."],"descriptionExpr":"day == 4 ? 2 : day == 8 ? 3 : day == 12 ? 4 : day == 16 ? 5 : day == 20 ? 6 : day == 24 ? 7 : day == 28 ? 8 : day == 32 ? 9 : day == 36 ? 10 : day == 40 ? 11 : day == 44 ? 12 : day == 48 ? 13 : 1","variations":[{"sets":[{"weightExpr":"75%","isAmrap":false,"label":"10RM","repsExpr":"10","logRpe":false,"askWeight":true},{"weightExpr":"65%","isAmrap":false,"label":"TM 70%","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":false,"label":"TM 70%","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"TM 70%","repsExpr":"6","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"label":"8RM","repsExpr":"8","logRpe":false,"askWeight":true},{"weightExpr":"70%","isAmrap":false,"label":"TM 75%","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 75%","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":true,"label":"TM 75%","repsExpr":"6","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"label":"6RM","repsExpr":"6","logRpe":false,"askWeight":true},{"weightExpr":"75%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"90%","isAmrap":false,"label":"4RM","repsExpr":"4","logRpe":false,"askWeight":true},{"weightExpr":"75%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"95%","isAmrap":false,"label":"2RM","repsExpr":"2","logRpe":false,"askWeight":true},{"weightExpr":"80%","isAmrap":false,"label":"TM 85%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 85%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 85%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":true,"label":"TM 85%","repsExpr":"2","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"100%","isAmrap":false,"label":"1RM","repsExpr":"1","logRpe":false,"askWeight":true}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"label":"6RM","repsExpr":"6","logRpe":false,"askWeight":true},{"weightExpr":"72.5%","isAmrap":false,"label":"6RM 85%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"72.5%","isAmrap":false,"label":"6RM 85%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"72.5%","isAmrap":false,"label":"6RM 85%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"72.5%","isAmrap":false,"label":"6RM 85%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"72.5%","isAmrap":true,"label":"6RM 85%","repsExpr":"3","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"90%","isAmrap":false,"label":"4RM","repsExpr":"4","logRpe":false,"askWeight":true},{"weightExpr":"75%","isAmrap":false,"label":"4RM 85%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"4RM 85%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"4RM 85%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"4RM 85%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"4RM 85%","repsExpr":"2","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"95%","isAmrap":false,"label":"2RM","repsExpr":"2","logRpe":false,"askWeight":true},{"weightExpr":"80%","isAmrap":false,"label":"2RM 85%","repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"2RM 85%","repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"2RM 85%","repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"2RM 85%","repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":true,"label":"2RM 85%","repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"label":"5RM","repsExpr":"5","logRpe":false,"askWeight":true},{"weightExpr":"75%","isAmrap":false,"label":"5RM 90%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"5RM 90%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"5RM 90%","repsExpr":"2","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"92%","isAmrap":false,"label":"3RM","repsExpr":"3","logRpe":false,"askWeight":true},{"weightExpr":"82%","isAmrap":false,"label":"3RM 90%","repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"82%","isAmrap":false,"label":"3RM 90%","repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"82%","isAmrap":true,"label":"3RM 90%","repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"100%","isAmrap":false,"label":"1RM","repsExpr":"1","logRpe":false,"askWeight":true}]}],"name":"Overhead Press","id":"ediwgfbc","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 4 ? 1 : day == 8 ? 2 : day == 12 ? 3 : day == 16 ? 4 : day == 20 ? 5 : day == 28 ? 6 : day == 32 ? 7 : day == 36 ? 8 : day == 40 ? 9 : 1","exerciseType":{"equipment":"barbell","id":"inclineBenchPress"},"variations":[{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"TM 50%","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"label":"TM 50%","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"label":"TM 50%","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"label":"TM 50%","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"60%","isAmrap":false,"label":"TM 60%","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"60%","isAmrap":false,"label":"TM 60%","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"60%","isAmrap":false,"label":"TM 60%","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"60%","isAmrap":false,"label":"TM 60%","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"6","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"4","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"2","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 70%","repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"75%","isAmrap":false,"label":"TM 75%","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"TM 75%","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"TM 75%","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"TM 75%","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"TM 75%","repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"82.5%","isAmrap":false,"label":"TM 82.5%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"82.5%","isAmrap":false,"label":"TM 82.5%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"82.5%","isAmrap":false,"label":"TM 82.5%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"82.5%","isAmrap":false,"label":"TM 82.5%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"82.5%","isAmrap":false,"label":"TM 82.5%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"82.5%","isAmrap":false,"label":"TM 82.5%","repsExpr":"3","logRpe":false,"askWeight":false}]}],"name":"Incline Bench Press","id":"wymfodmo","state":{},"finishDayExpr":"","descriptions":["","**T2a.**","**T2a.**","**T2a.**","**T2a.**","**T2a.**","**T2a.**","**T2a**.","**T2a**.","**T2a**."],"descriptionExpr":"day == 4 ? 2 : day == 8 ? 3 : day == 12 ? 4 : day == 16 ? 5 : day == 20 ? 6 : day == 28 ? 7 : day == 32 ? 8 : day == 36 ? 9 : day == 40 ? 10 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 4 ? 1 : day == 8 ? 2 : day == 12 ? 3 : day == 16 ? 4 : day == 20 ? 5 : day == 28 ? 6 : day == 32 ? 7 : day == 36 ? 8 : day == 40 ? 9 : 1","reuseUpdateDayScript":"kcsbscei","exerciseType":{"equipment":"kettlebell","id":"pushPress"},"descriptions":["","**T2b.** Same as in T1 - work up to 15RM, then record the weight.\nThen, do MRS (Max Rep Sets) - i.e. AMRAP, as many reps as possible","**T2b.** Same as in T1 - work up to 12RM, then record the weight.\nThen, do MRS (Max Rep Sets) - i.e. AMRAP, as many reps as possible","**T2b.** Same as in T1 - work up to 10RM, then record the weight.\nThen, do MRS (Max Rep Sets) - i.e. AMRAP, as many reps as possible","**T2b.**","**T2b.**","**T2b.**","**T2b**.","**T2b**.","**T2b**."],"descriptionExpr":"day == 4 ? 2 : day == 8 ? 3 : day == 12 ? 4 : day == 16 ? 5 : day == 20 ? 6 : day == 28 ? 7 : day == 32 ? 8 : day == 36 ? 9 : day == 40 ? 10 : 1","variations":[{"sets":[{"weightExpr":"60%","isAmrap":false,"label":"15RM","repsExpr":"15","logRpe":false,"askWeight":true},{"weightExpr":"60%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"60%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"60%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"68%","isAmrap":false,"label":"12RM","repsExpr":"12","logRpe":false,"askWeight":true},{"weightExpr":"68%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"68%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"68%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"73%","isAmrap":false,"label":"10RM","repsExpr":"10","logRpe":false,"askWeight":true},{"weightExpr":"73%","isAmrap":true,"label":"MRS","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"73%","isAmrap":true,"label":"MRS","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"73%","isAmrap":true,"label":"MRS","repsExpr":"6","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"73%","isAmrap":false,"label":"8RM","repsExpr":"8","logRpe":false,"askWeight":true},{"weightExpr":"73%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"73%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"73%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"83%","isAmrap":false,"label":"6RM","repsExpr":"6","logRpe":false,"askWeight":true},{"weightExpr":"83%","isAmrap":true,"label":"MRS","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"83%","isAmrap":true,"label":"MRS","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"83%","isAmrap":true,"label":"MRS","repsExpr":"3","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"68%","isAmrap":false,"label":"12RM","repsExpr":"12","logRpe":false,"askWeight":true},{"weightExpr":"68%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"68%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"68%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"73%","isAmrap":false,"label":"10RM","repsExpr":"10","logRpe":false,"askWeight":true},{"weightExpr":"73%","isAmrap":true,"label":"MRS","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"73%","isAmrap":true,"label":"MRS","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"73%","isAmrap":true,"label":"MRS","repsExpr":"6","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"78%","isAmrap":false,"label":"8RM","repsExpr":"8","logRpe":false,"askWeight":true},{"weightExpr":"78%","isAmrap":true,"label":"MRS","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"78%","isAmrap":true,"label":"MRS","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"78%","isAmrap":true,"label":"MRS","repsExpr":"4","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"83%","isAmrap":false,"label":"6RM","repsExpr":"6","logRpe":false,"askWeight":true},{"weightExpr":"83%","isAmrap":true,"label":"MRS","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"83%","isAmrap":true,"label":"MRS","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"83%","isAmrap":true,"label":"MRS","repsExpr":"3","logRpe":false,"askWeight":false}]}],"name":"Push Press","id":"jxrgdhcc","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 4 ? 1 : day == 8 ? 2 : day == 12 ? 3 : day == 16 ? 4 : day == 20 ? 5 : day == 24 ? 6 : day == 32 ? 7 : day == 36 ? 8 : day == 40 ? 9 : 1","reuseUpdateDayScript":"kcsbscei","exerciseType":{"equipment":"dumbbell","id":"inclineCurl"},"descriptions":["","**T3.** Same as **T2b**, just 20RM","**T3.** Same as **T2b**, just 18RM","**T3.** Same as **T2b**, just 16RM","**T3.** Same as **T2b**, just 14RM","**T3.** Same as **T2b**, just 12RM","**T3.** Same as **T2b**, just 10RM","**T3.**","**T3.**","**T3.**"],"descriptionExpr":"day == 4 ? 2 : day == 8 ? 3 : day == 12 ? 4 : day == 16 ? 5 : day == 20 ? 6 : day == 24 ? 7 : day == 32 ? 8 : day == 36 ? 9 : day == 40 ? 10 : 1","variations":[{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"20RM","repsExpr":"20","logRpe":false,"askWeight":true},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"18RM","repsExpr":"18","logRpe":false,"askWeight":true},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55%","isAmrap":false,"label":"16RM","repsExpr":"16","logRpe":false,"askWeight":true},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"65%","isAmrap":false,"label":"14RM","repsExpr":"14","logRpe":false,"askWeight":true},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":false,"label":"12RM","repsExpr":"12","logRpe":false,"askWeight":true},{"weightExpr":"70%","isAmrap":true,"label":"MRS","repsExpr":"7","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":true,"label":"MRS","repsExpr":"7","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":true,"label":"MRS","repsExpr":"7","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"75%","isAmrap":false,"label":"10RM","repsExpr":"10","logRpe":false,"askWeight":true},{"weightExpr":"75%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"MRS","repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"label":"18RM","repsExpr":"18","logRpe":false,"askWeight":true},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":true,"label":"MRS","repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55%","isAmrap":false,"label":"16RM","repsExpr":"16","logRpe":false,"askWeight":true},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"65%","isAmrap":false,"label":"14RM","repsExpr":"14","logRpe":false,"askWeight":true},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"MRS","repsExpr":"8","logRpe":false,"askWeight":false}]}],"name":"Incline Curl","id":"wixofbni","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false}],"name":"GZCL: Jacked & Tan 2.0","days":[{"name":"Day 1","exercises":[{"id":"cobbsimq"},{"id":"nbdspnrc"},{"id":"kcsbscei"},{"id":"xpanxamx"},{"id":"dgdsxyyp"},{"id":"lapfuxwv"}],"id":"vkcumrqv"},{"name":"Day 2","exercises":[{"id":"ooafrksq"},{"id":"hceshynj"},{"id":"taytayqb"},{"id":"quslztkc"},{"id":"npbuzoew"},{"id":"jjhcunok"}],"id":"qwkyczus"},{"name":"Day 3","exercises":[{"id":"czvdlhzi"},{"id":"aulckinp"},{"id":"xnoejgdu"},{"id":"dclapckq"},{"id":"ecrizwrs"},{"id":"nexncxft"}],"id":"gwozmofe"},{"name":"Day 4","exercises":[{"id":"ediwgfbc"},{"id":"wymfodmo"},{"id":"jxrgdhcc"},{"id":"xpanxamx"},{"id":"quslztkc"},{"id":"wixofbni"}],"id":"uotjscat"},{"name":"Day 1","exercises":[{"id":"cobbsimq"},{"id":"nbdspnrc"},{"id":"kcsbscei"},{"id":"xpanxamx"},{"id":"dgdsxyyp"},{"id":"lapfuxwv"}],"id":"ephoknzt"},{"name":"Day 2","exercises":[{"id":"ooafrksq"},{"id":"hceshynj"},{"id":"taytayqb"},{"id":"quslztkc"},{"id":"npbuzoew"},{"id":"jjhcunok"}],"id":"mthjtvdh"},{"name":"Day 3","exercises":[{"id":"czvdlhzi"},{"id":"aulckinp"},{"id":"xnoejgdu"},{"id":"dclapckq"},{"id":"ecrizwrs"},{"id":"nexncxft"}],"id":"hyosqysr"},{"name":"Day 4","exercises":[{"id":"ediwgfbc"},{"id":"wymfodmo"},{"id":"jxrgdhcc"},{"id":"xpanxamx"},{"id":"quslztkc"},{"id":"wixofbni"}],"id":"chukgoeq"},{"name":"Day 1","exercises":[{"id":"cobbsimq"},{"id":"nbdspnrc"},{"id":"kcsbscei"},{"id":"xpanxamx"},{"id":"dgdsxyyp"},{"id":"lapfuxwv"}],"id":"tjwyrswk"},{"name":"Day 2","exercises":[{"id":"ooafrksq"},{"id":"hceshynj"},{"id":"taytayqb"},{"id":"quslztkc"},{"id":"npbuzoew"},{"id":"jjhcunok"}],"id":"lhtwjhrz"},{"name":"Day 3","exercises":[{"id":"czvdlhzi"},{"id":"aulckinp"},{"id":"xnoejgdu"},{"id":"dclapckq"},{"id":"ecrizwrs"},{"id":"nexncxft"}],"id":"soelmdjk"},{"name":"Day 4","exercises":[{"id":"ediwgfbc"},{"id":"wymfodmo"},{"id":"jxrgdhcc"},{"id":"xpanxamx"},{"id":"quslztkc"},{"id":"wixofbni"}],"id":"dtvmjcej"},{"name":"Day 1","exercises":[{"id":"cobbsimq"},{"id":"nbdspnrc"},{"id":"kcsbscei"},{"id":"xpanxamx"},{"id":"dgdsxyyp"},{"id":"lapfuxwv"}],"id":"frjsmnke"},{"name":"Day 2","exercises":[{"id":"ooafrksq"},{"id":"hceshynj"},{"id":"taytayqb"},{"id":"quslztkc"},{"id":"npbuzoew"},{"id":"jjhcunok"}],"id":"udhofrxn"},{"name":"Day 3","exercises":[{"id":"czvdlhzi"},{"id":"aulckinp"},{"id":"xnoejgdu"},{"id":"dclapckq"},{"id":"ecrizwrs"},{"id":"nexncxft"}],"id":"mtpshprm"},{"name":"Day 4","exercises":[{"id":"ediwgfbc"},{"id":"wymfodmo"},{"id":"jxrgdhcc"},{"id":"xpanxamx"},{"id":"quslztkc"},{"id":"wixofbni"}],"id":"ftddtegt"},{"name":"Day 1","exercises":[{"id":"cobbsimq"},{"id":"nbdspnrc"},{"id":"kcsbscei"},{"id":"xpanxamx"},{"id":"dgdsxyyp"},{"id":"lapfuxwv"}],"id":"ysjvaygj"},{"name":"Day 2","exercises":[{"id":"ooafrksq"},{"id":"hceshynj"},{"id":"taytayqb"},{"id":"quslztkc"},{"id":"npbuzoew"},{"id":"jjhcunok"}],"id":"zimfrksa"},{"name":"Day 3","exercises":[{"id":"czvdlhzi"},{"id":"aulckinp"},{"id":"xnoejgdu"},{"id":"dclapckq"},{"id":"ecrizwrs"},{"id":"nexncxft"}],"id":"mryspxat"},{"name":"Day 4","exercises":[{"id":"ediwgfbc"},{"id":"wymfodmo"},{"id":"jxrgdhcc"},{"id":"xpanxamx"},{"id":"quslztkc"},{"id":"wixofbni"}],"id":"xbpgrvma"},{"name":"Day 1","exercises":[{"id":"cobbsimq"},{"id":"xpanxamx"},{"id":"dgdsxyyp"},{"id":"lapfuxwv"}],"id":"tidqdmdm"},{"name":"Day 2","exercises":[{"id":"ooafrksq"},{"id":"quslztkc"},{"id":"npbuzoew"},{"id":"jjhcunok"}],"id":"oageqerb"},{"name":"Day 3","exercises":[{"id":"czvdlhzi"},{"id":"dclapckq"},{"id":"ecrizwrs"},{"id":"nexncxft"}],"id":"nyoqjcdc"},{"name":"Day 4","exercises":[{"id":"ediwgfbc"},{"id":"xpanxamx"},{"id":"quslztkc"},{"id":"wixofbni"}],"id":"kozjgwbx"},{"name":"Day 1","exercises":[{"id":"cobbsimq"},{"id":"nbdspnrc"},{"id":"kcsbscei"}],"id":"rebxfcpf"},{"name":"Day 2","exercises":[{"id":"ooafrksq"},{"id":"hceshynj"},{"id":"taytayqb"}],"id":"eajawlld"},{"name":"Day 3","exercises":[{"id":"czvdlhzi"},{"id":"aulckinp"},{"id":"xnoejgdu"}],"id":"vpcyebys"},{"name":"Day 4","exercises":[{"id":"ediwgfbc"},{"id":"wymfodmo"},{"id":"jxrgdhcc"}],"id":"gxsqppyf"},{"name":"Day 1","exercises":[{"id":"cobbsimq"},{"id":"nbdspnrc"},{"id":"kcsbscei"},{"id":"xpanxamx"},{"id":"dgdsxyyp"},{"id":"lapfuxwv"}],"id":"wsssdzdg"},{"name":"Day 2","exercises":[{"id":"ooafrksq"},{"id":"hceshynj"},{"id":"taytayqb"},{"id":"quslztkc"},{"id":"npbuzoew"},{"id":"jjhcunok"}],"id":"ysvjqnha"},{"name":"Day 3","exercises":[{"id":"czvdlhzi"},{"id":"aulckinp"},{"id":"xnoejgdu"},{"id":"dclapckq"},{"id":"ecrizwrs"},{"id":"nexncxft"}],"id":"kdqswdrx"},{"name":"Day 4","exercises":[{"id":"ediwgfbc"},{"id":"wymfodmo"},{"id":"jxrgdhcc"},{"id":"xpanxamx"},{"id":"quslztkc"},{"id":"wixofbni"}],"id":"qkqxcjxh"},{"name":"Day 1","exercises":[{"id":"cobbsimq"},{"id":"nbdspnrc"},{"id":"kcsbscei"},{"id":"xpanxamx"},{"id":"dgdsxyyp"},{"id":"lapfuxwv"}],"id":"hoysliak"},{"name":"Day 2","exercises":[{"id":"ooafrksq"},{"id":"hceshynj"},{"id":"taytayqb"},{"id":"quslztkc"},{"id":"npbuzoew"},{"id":"jjhcunok"}],"id":"bqtdzxgv"},{"name":"Day 3","exercises":[{"id":"czvdlhzi"},{"id":"aulckinp"},{"id":"xnoejgdu"},{"id":"dclapckq"},{"id":"ecrizwrs"},{"id":"nexncxft"}],"id":"czezhmua"},{"name":"Day 4","exercises":[{"id":"ediwgfbc"},{"id":"wymfodmo"},{"id":"jxrgdhcc"},{"id":"xpanxamx"},{"id":"quslztkc"},{"id":"wixofbni"}],"id":"bbthwdbq"},{"name":"Day 1","exercises":[{"id":"cobbsimq"},{"id":"nbdspnrc"},{"id":"kcsbscei"},{"id":"xpanxamx"},{"id":"dgdsxyyp"},{"id":"lapfuxwv"}],"id":"pqksrmdx"},{"name":"Day 2","exercises":[{"id":"ooafrksq"},{"id":"hceshynj"},{"id":"taytayqb"},{"id":"quslztkc"},{"id":"npbuzoew"},{"id":"jjhcunok"}],"id":"pwnggwhr"},{"name":"Day 3","exercises":[{"id":"czvdlhzi"},{"id":"aulckinp"},{"id":"xnoejgdu"},{"id":"dclapckq"},{"id":"ecrizwrs"},{"id":"nexncxft"}],"id":"pfywwhuv"},{"name":"Day 4","exercises":[{"id":"ediwgfbc"},{"id":"wymfodmo"},{"id":"jxrgdhcc"},{"id":"xpanxamx"},{"id":"quslztkc"},{"id":"wixofbni"}],"id":"hiipqxpc"},{"name":"Day 1","exercises":[{"id":"cobbsimq"}],"id":"juazrprb"},{"name":"Day 2","exercises":[{"id":"ooafrksq"}],"id":"aynuxjjp"},{"name":"Day 3","exercises":[{"id":"czvdlhzi"}],"id":"dipufrxf"},{"name":"Day 4","exercises":[{"id":"ediwgfbc"}],"id":"sndralub"},{"name":"Day 1","exercises":[{"id":"cobbsimq"}],"id":"wvepfytv"},{"name":"Day 2","exercises":[{"id":"ooafrksq"}],"id":"scszuuta"},{"name":"Day 3","exercises":[{"id":"czvdlhzi"}],"id":"oiuhlssq"},{"name":"Day 4","exercises":[{"id":"ediwgfbc"}],"id":"ydtuebfw"}],"id":"gzcl-jacked-and-tan-2","planner":{"name":"GZCL: Jacked & Tan 2.0","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"// **T1**. Warmup up to **10 RM** for the first set, then try a 10RM, tap the first\n// set and enter the 10RM weight you get. Then, do the drop sets (based on 1RM)\nSquat / 1x10 75%+ (10RM), 2x6 65% (TM 70%), 1x6+ 65% (TM 70%) / update: custom() {~\n if (week >= 7 && week <= 11 && setIndex == 1) {\n weights = weights[1] * (week >= 10 ? 0.9 : 0.85)\n }\n~} / progress: custom() {~\n if (week == 6 || week == 12) {\n rm1 = weights[1]\n }\n~}\n\n// **T2a.**\nDeficit Deadlift / 4x10 50% (TM 50%)\n\n// **T2b.** Same as in T1 - work up to 15RM, then record the weight.\n// Then, do MRS (Max Rep Sets) - i.e. AMRAP, as many reps as possible\nIncline Row / 1x15 60%+ (15RM), 3x10+ 60% (MRS) / update: custom() {~ if (setIndex == 1) { weights = weights[1] } ~}\n\n// **T3.** Same as **T2b**, just 20RM\nTriceps Pushdown / 1x20 50%+ (20RM), 3x10+ 50% (MRS) / update: custom() { ...Incline Row }\n\n// **T3.**\nBent Over Row, Cable[1-6] / ...Triceps Pushdown[1] / update: custom() { ...Incline Row }\n\n// **T3.**\nHammer Curl, Dumbbell[1-6] / ...Triceps Pushdown[1] / update: custom() { ...Incline Row }"},{"name":"Day 2","exerciseText":"// ...Squat\nBench Press[1,1-12] / ...Squat / update: custom() { ...Squat } / progress: custom() { ...Squat }\n// ...Deficit Deadlift\nBench Press Close Grip[2,1-5] / ...Deficit Deadlift\n// ...Incline Row\nShoulder Press[3,1-5] / ...Incline Row / update: custom() { ...Incline Row }\n// ...Triceps Pushdown[1]\nShrug[4,1-6] / ...Triceps Pushdown[1] / update: custom() { ...Incline Row }\n// ...Triceps Pushdown[1]\nPec Deck[4,1-6] / ...Triceps Pushdown[1] / update: custom() { ...Incline Row }\n// ...Triceps Pushdown[1]\nFace Pull, Cable[4,1-6] / ...Triceps Pushdown[1] / update: custom() { ...Incline Row }"},{"name":"Day 3","exerciseText":"// ...Squat\nDeadlift[1,1-12] / ...Squat / update: custom() { ...Squat } / progress: custom() { ...Squat }\n// ...Deficit Deadlift\nFront Squat[2,1-5] / ...Deficit Deadlift\n// ...Incline Row\nLat Pulldown[3,1-5] / ...Incline Row / update: custom() { ...Incline Row }\n// ...Triceps Pushdown[1]\nLeg Extension[4,1-6] / ...Triceps Pushdown[1] / update: custom() { ...Incline Row }\n// ...Triceps Pushdown[1]\nBent Over One Arm Row[4,1-6] / ...Triceps Pushdown[1] / update: custom() { ...Incline Row }\n// ...Triceps Pushdown[1]\nBicep Curl, EZ Bar[4,1-6] / ...Triceps Pushdown[1] / update: custom() { ...Incline Row }"},{"name":"Day 4","exerciseText":"// ...Squat\nOverhead Press[1,1-12] / ...Squat / update: custom() { ...Squat } / progress: custom() { ...Squat }\n// ...Deficit Deadlift\nIncline Bench Press[2,1-5] / ...Deficit Deadlift\n// ...Incline Row\nPush Press[3,1-5] / ...Incline Row / update: custom() { ...Incline Row }\n// ...Triceps Pushdown[1]\nTriceps Pushdown[4,1-6] / ...Triceps Pushdown[1] / update: custom() { ...Incline Row }\n// ...Triceps Pushdown[1]\nShrug[4,1-6] / ...Triceps Pushdown[1] / update: custom() { ...Incline Row }\n// ...Triceps Pushdown[1]\nIncline Curl[4,1-6] / ...Triceps Pushdown[1] / update: custom() { ...Incline Row }"}]},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":"// **T1**. Warmup up to **8 RM** for the first set, then try a 8RM, tap the first\n// set and enter the 8RM weight you get. Then, do the drop sets (based on 1RM)\nSquat / 1x8 80%+ (8RM), 2x6 70% (TM 75%), 1x6+ 70% (TM 75%)\nDeficit Deadlift / 4x8 60% (TM 60%)\n// **T2b.** Same as in T1 - work up to 12RM, then record the weight.\n// Then, do MRS (Max Rep Sets) - i.e. AMRAP, as many reps as possible\nIncline Row / 1x12 68%+ (12RM), 3x8+ 68% (MRS)\n// **T3.** Same as **T2b**, just 18RM\nTriceps Pushdown / 1x18 50%+ (18RM), 3x10+ 50% (MRS)"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"// **T1**. Warmup up to **6 RM** for the first set, then try a 6RM, tap the first\n// set and enter the 6RM weight you get. Then, do the drop sets (based on 1RM)\nSquat / 1x6 85%+ (6RM), 2x4 75% (TM 80%), 1x4+ 75% (TM 80%)\nDeficit Deadlift / 4x6 70% (TM 70%)\n// **T2b.** Same as in T1 - work up to 10RM, then record the weight.\n// Then, do MRS (Max Rep Sets) - i.e. AMRAP, as many reps as possible\nIncline Row / 1x10 73%+ (10RM), 3x6+ 73% (MRS)\n// **T3.** Same as **T2b**, just 16RM\nTriceps Pushdown / 1x16 55%+ (16RM), 3x8+ 55% (MRS)"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 4","days":[{"name":"Day 1","exerciseText":"// **T1**.\nSquat / 1x4 90%+ (4RM), 2x4 75% (TM 80%), 1x4+ 75% (TM 80%)\n// **T2a.**\nDeficit Deadlift / 5x4 70% (TM 70%)\n// **T2b.**\nIncline Row / 1x8 73%+ (8RM), 3x5+ 73% (MRS)\n// **T3.** Same as **T2b**, just 14RM\nTriceps Pushdown / 1x14 65%+ (14RM), 3x8+ 65% (MRS)"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 5","days":[{"name":"Day 1","exerciseText":"Squat / 1x2 95%+ (2RM), 3x2 80% (TM 85%), 1x2+ 80% (TM 85%)\nDeficit Deadlift / 7x2 80% (TM 80%)\nIncline Row / 1x6 83%+ (6RM), 3x3+ 83% (MRS)\n// **T3.** Same as **T2b**, just 12RM\nTriceps Pushdown / 1x12 70%+ (12RM), 3x7+ 70% (MRS)"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 6","days":[{"name":"Day 1","exerciseText":"// **T1**. Testing your 1RM! This set will update 1RM of this exercise.\nSquat / 1x1 100%+ (1RM)\n// **T3.** Same as **T2b**, just 10RM\nTriceps Pushdown / 1x10 75%+ (10RM), 3x5+ 75% (MRS)"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 7","days":[{"name":"Day 1","exerciseText":"// **T1**. It's start of the next cycle, where drop sets are based on your first set.\n// Work up to your 6RM, after that, do the drop sets, that are 85% of your new 6RM.\nSquat / 1x6 85%+ (6RM), 4x3 72.5% (6RM 85%), 1x3+ 72.5% (6RM 85%)\nDeficit Deadlift / 6x5 70% (TM 70%)\nIncline Row / 1x12 68%+ (12RM), 3x8+ 68% (MRS)"},{"name":"Day 2","exerciseText":"Bench Press Close Grip[2,7-10] / ...Deficit Deadlift\nShoulder Press[3,7-10] / ...Incline Row"},{"name":"Day 3","exerciseText":"Front Squat[2,7-10] / ...Deficit Deadlift\nLat Pulldown[3,7-10] / ...Incline Row"},{"name":"Day 4","exerciseText":"Incline Bench Press[2,7-10] / ...Deficit Deadlift\nPush Press[3,7-10] / ...Incline Row"}]},{"name":"Week 8","days":[{"name":"Day 1","exerciseText":"// **T1**.\nSquat / 1x4 90%+ (4RM), 4x2 75% (4RM 85%), 1x2+ 75% (4RM 85%)\n// **T2a**.\nDeficit Deadlift / 5x5 75% (TM 75%)\n// **T2b**.\nIncline Row / 1x10 73%+ (10RM), 3x6+ 73% (MRS)\n// **T3.**\nTriceps Pushdown / 1x18 50%+ (18RM), 3x10+ 50% (MRS)\n// ...Triceps Pushdown\nBent Over Row, Cable[4,8-10] / ...Triceps Pushdown[1]\n// ...Triceps Pushdown\nHammer Curl, Dumbbell[4,8-10] / ...Triceps Pushdown[1]"},{"name":"Day 2","exerciseText":"// ...Triceps Pushdown[1]\nShrug[4,8-10] / ...Triceps Pushdown[1]\n// ...Triceps Pushdown[1]\nPec Deck[4,8-10] / ...Triceps Pushdown[1]\n// ...Triceps Pushdown[1]\nFace Pull, Cable[4,8-10] / ...Triceps Pushdown[1]"},{"name":"Day 3","exerciseText":"// ...Triceps Pushdown[1]\nLeg Extension[4,8-10] / ...Triceps Pushdown[1]\n// ...Triceps Pushdown[1]\nBent Over One Arm Row[4,8-10] / ...Triceps Pushdown[1]\n// ...Triceps Pushdown[1]\nBicep Curl, EZ Bar[4,8-10] / ...Triceps Pushdown[1]"},{"name":"Day 4","exerciseText":"// ...Triceps Pushdown[1]\nTriceps Pushdown[4,8-10] / ...Triceps Pushdown[1]\n// ...Triceps Pushdown[1]\nShrug[4,8-10] / ...Triceps Pushdown[1]\n// ...Triceps Pushdown[1]\nIncline Curl[4,8-10] / ...Triceps Pushdown[1]"}]},{"name":"Week 9","days":[{"name":"Day 1","exerciseText":"Squat / 1x2 95%+ (2RM), 4x1 80% (2RM 85%), 1x1+ 80% (2RM 85%)\nDeficit Deadlift / 5x4 80% (TM 80%)\nIncline Row / 1x8 78%+ (8RM), 3x4+ 78% (MRS)\nTriceps Pushdown / 1x16 55%+ (16RM), 3x8+ 55% (MRS)"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 10","days":[{"name":"Day 1","exerciseText":"Squat / 1x5 85%+ (5RM), 2x2 75% (5RM 90%), 1x2+ 75% (5RM 90%)\nDeficit Deadlift / 6x3 82.5% (TM 82.5%)\nIncline Row / 1x6 83%+ (6RM), 3x3+ 83% (MRS)\nTriceps Pushdown / 1x14 65%+ (14RM), 3x8+ 65% (MRS)"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 11","days":[{"name":"Day 1","exerciseText":"Squat / 1x3 92%+ (3RM), 2x1 82% (3RM 90%), 1x1+ 82% (3RM 90%)"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 12","days":[{"name":"Day 1","exerciseText":"// **T1**. It's week 12 - last week, it's time to test your 1RM! This set will update 1RM of this exercise.\nSquat / 1x1 100%+ (1RM)"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]}]},"nextDay":1,"isMultiweek":true},{"weeks":[{"name":"Week 1","days":[{"id":"eqfcforr"},{"id":"bkvelmvr"},{"id":"meegjaes"},{"id":"lfmfwsfh"},{"id":"jeyueypr"}],"id":"zzrnlbob"},{"name":"Week 2","days":[{"id":"dobbhmri"},{"id":"lzcuqrlu"},{"id":"nnwmutmt"},{"id":"irulxboe"},{"id":"mukjfmyt"}],"id":"hkjewavh"},{"name":"Week 3","days":[{"id":"onnpugbe"},{"id":"zgyjyits"},{"id":"pfpisgxk"},{"id":"kzgsvwxr"},{"id":"wwcoerxz"}],"id":"vsiqtcxw"},{"name":"Week 4","days":[{"id":"ssdwzirs"},{"id":"hmzgjfte"},{"id":"miwvstds"},{"id":"sjvslzlm"},{"id":"hwejbtbg"}],"id":"xnwzagjb"},{"name":"Week 5","days":[{"id":"wpgnzzrd"},{"id":"jrxwrdxq"},{"id":"mavzkekh"},{"id":"koidvqsa"},{"id":"egcbduxi"}],"id":"agzvduka"},{"name":"Week 6","days":[{"id":"tapigzqv"},{"id":"hrkihkka"},{"id":"vlzetaqj"},{"id":"olzzpqwk"},{"id":"ozbxehhc"}],"id":"xhtlkmer"},{"name":"Week 7","days":[{"id":"agijxzxh"},{"id":"cvvqwwkm"},{"id":"rrophuxf"},{"id":"krfsnqoz"},{"id":"iofvdxec"}],"id":"huwiarrq"},{"name":"Week 8","days":[{"id":"vfmvmbnr"},{"id":"vpxjdspw"},{"id":"zdllqswy"},{"id":"mwynepej"},{"id":"cctvlrgh"}],"id":"kvahzirr"},{"name":"Week 9","days":[{"id":"oqlhyyya"},{"id":"btzcddsf"},{"id":"pqgendiu"},{"id":"dfcycolq"},{"id":"ndwnhdrn"}],"id":"jnnqzthd"}],"author":"Cody Lefever","clonedAt":1712115468283,"description":"The T1 resets base intensities and volumes every fourth week. The T2 progresses in the same three-week blocks but with other controls in place to maintain progression sustainability from weeks four through nine.\nIn the UHF model greater importance is placed on the effort of the T1, which is accomplished by AMRAP sets every workout. T2 movements experience AMRAP sets every fourth week because the decreased T1 intensity necessitates an increase in overall effort. Using an AMRAP in the T2 accomplishes this task.\n\nPlease read the <a href=\"https://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html\" target=\"_blank\">program explanation</a> before starting the program!","shortDescription":"9-week GZCL program adopting a Daily Undulating Periodization model of progression. Ultra High Frequency.","url":"https://www.gainzfever.com/","tags":[],"exercises":[{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 6 ? 2 : day == 11 ? 3 : day == 16 ? 4 : day == 21 ? 5 : day == 26 ? 6 : day == 31 ? 7 : day == 36 ? 8 : day == 41 ? 9 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"variations":[{"sets":[{"weightExpr":"81%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"81%","isAmrap":true,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"86%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false},{"weightExpr":"86%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false},{"weightExpr":"86%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false},{"weightExpr":"86%","isAmrap":true,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false}]},{"sets":[{"weightExpr":"90%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"90%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"90%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"90%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"90%","isAmrap":true,"repsExpr":"2","logRpe":false,"timerExpr":"200","askWeight":false}]},{"sets":[{"weightExpr":"83%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"86%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"88%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"88%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"88%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"88%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"88%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false}]},{"sets":[{"weightExpr":"86%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"220","askWeight":false},{"weightExpr":"88%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"220","askWeight":false},{"weightExpr":"90%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"220","askWeight":false},{"weightExpr":"90%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"220","askWeight":false},{"weightExpr":"90%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"220","askWeight":false},{"weightExpr":"90%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"220","askWeight":false}]},{"sets":[{"weightExpr":"88%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"230","askWeight":false},{"weightExpr":"90%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"230","askWeight":false},{"weightExpr":"93%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"230","askWeight":false},{"weightExpr":"93%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"230","askWeight":false},{"weightExpr":"93%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"230","askWeight":false}]},{"sets":[{"weightExpr":"86%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"240","askWeight":false},{"weightExpr":"86%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"240","askWeight":false},{"weightExpr":"86%","isAmrap":true,"repsExpr":"3","logRpe":false,"timerExpr":"240","askWeight":false}]},{"sets":[{"weightExpr":"88%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"250","askWeight":false},{"weightExpr":"88%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"250","askWeight":false},{"weightExpr":"88%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"250","askWeight":false},{"weightExpr":"88%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"250","askWeight":false},{"weightExpr":"88%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"250","askWeight":false}]},{"sets":[{"weightExpr":"90%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"260","askWeight":false},{"weightExpr":"93%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"260","askWeight":false},{"weightExpr":"95%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"260","askWeight":false}]}],"name":"t1: Squat","id":"gezbwfjr","state":{},"finishDayExpr":"","descriptions":["","**T1**. Before starting the sets, set your 1RM - by clicking \"Edit\" icon at the exercise.","**T1**","**T1**","**T1**","**T1**","**T1**","**T1**","**T1**","**T1**"],"descriptionExpr":"day == 1 ? 2 : day == 6 ? 3 : day == 11 ? 4 : day == 16 ? 5 : day == 21 ? 6 : day == 26 ? 7 : day == 31 ? 8 : day == 36 ? 9 : day == 41 ? 10 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 6 ? 2 : day == 11 ? 3 : day == 16 ? 4 : day == 21 ? 5 : day == 26 ? 6 : day == 31 ? 7 : day == 36 ? 8 : 1","exerciseType":{"equipment":"barbell","id":"inclineBenchPress"},"variations":[{"sets":[{"weightExpr":"57%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"57%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"57%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"57%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"120","askWeight":false}]},{"sets":[{"weightExpr":"62%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"62%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"62%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"62%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"128","askWeight":false}]},{"sets":[{"weightExpr":"67%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"136","askWeight":false}]},{"sets":[{"weightExpr":"71%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"71%","isAmrap":true,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false}]},{"sets":[{"weightExpr":"74%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"152","askWeight":false},{"weightExpr":"74%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"152","askWeight":false},{"weightExpr":"74%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"152","askWeight":false},{"weightExpr":"74%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"152","askWeight":false},{"weightExpr":"74%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"152","askWeight":false}]},{"sets":[{"weightExpr":"76%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"160","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"160","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"160","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"160","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"160","askWeight":false}]},{"sets":[{"weightExpr":"78%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"168","askWeight":false},{"weightExpr":"78%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"168","askWeight":false},{"weightExpr":"78%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"168","askWeight":false},{"weightExpr":"78%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"168","askWeight":false},{"weightExpr":"78%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"168","askWeight":false},{"weightExpr":"78%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"168","askWeight":false},{"weightExpr":"78%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"168","askWeight":false},{"weightExpr":"78%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"168","askWeight":false},{"weightExpr":"78%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"168","askWeight":false},{"weightExpr":"78%","isAmrap":true,"repsExpr":"2","logRpe":false,"timerExpr":"168","askWeight":false}]},{"sets":[{"weightExpr":"81%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false}]}],"name":"t2: Incline Bench Press","id":"nyjhmbbk","state":{},"finishDayExpr":"","descriptions":["","**T2**. Same - set your 1RM before starting the sets","**T2**","**T2**","**T2**","**T2**","**T2**","**T2**","**T2**"],"descriptionExpr":"day == 1 ? 2 : day == 6 ? 3 : day == 11 ? 4 : day == 16 ? 5 : day == 21 ? 6 : day == 26 ? 7 : day == 31 ? 8 : day == 36 ? 9 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 6 ? 2 : day == 11 ? 3 : day == 16 ? 4 : day == 21 ? 5 : day == 26 ? 6 : day == 31 ? 7 : day == 36 ? 8 : day == 41 ? 9 : 1","exerciseType":{"equipment":"cable","id":"seatedRow"},"descriptions":["","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**"],"descriptionExpr":"day == 1 ? 2 : day == 6 ? 3 : day == 11 ? 4 : day == 16 ? 5 : day == 21 ? 6 : day == 26 ? 7 : day == 31 ? 8 : day == 36 ? 9 : day == 41 ? 10 : 1","variations":[{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"60"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"64"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false}]},{"sets":[{"weightExpr":"68%","repsExpr":"12","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"10","timerExpr":"68"},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false}]},{"sets":[{"weightExpr":"68%","repsExpr":"12","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"10","timerExpr":"72"},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"76"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"76","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"76","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"80"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"80","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"80","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"84"},{"weightExpr":"79%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"84","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"88"},{"weightExpr":"79%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"88","askWeight":false}]},{"sets":[{"weightExpr":"73%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"92","askWeight":true}]}],"name":"t3: Seated Row","id":"ltzimwvh","state":{},"finishDayExpr":"","updateDayExpr":"{~\n if (setIndex == 1) {\n weights = weights[1]\n }\n~}","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 6 ? 2 : day == 11 ? 3 : day == 16 ? 4 : day == 21 ? 5 : day == 26 ? 6 : day == 31 ? 7 : day == 36 ? 8 : 1","reuseUpdateDayScript":"ltzimwvh","exerciseType":{"equipment":"dumbbell","id":"bicepCurl"},"descriptions":["","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**"],"descriptionExpr":"day == 1 ? 2 : day == 6 ? 3 : day == 11 ? 4 : day == 16 ? 5 : day == 21 ? 6 : day == 26 ? 7 : day == 31 ? 8 : day == 36 ? 9 : 1","variations":[{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"60"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"64"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false}]},{"sets":[{"weightExpr":"68%","repsExpr":"12","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"10","timerExpr":"68"},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false}]},{"sets":[{"weightExpr":"68%","repsExpr":"12","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"10","timerExpr":"72"},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"76"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"76","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"76","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"80"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"80","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"80","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"84"},{"weightExpr":"79%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"84","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"88"},{"weightExpr":"79%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"88","askWeight":false}]}],"name":"t3: Bicep Curl","id":"pzbykodo","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 6 ? 2 : day == 11 ? 3 : day == 16 ? 4 : day == 21 ? 5 : day == 26 ? 6 : day == 31 ? 7 : day == 36 ? 8 : day == 41 ? 9 : 1","reuseUpdateDayScript":"ltzimwvh","exerciseType":{"equipment":"leverageMachine","id":"seatedLegCurl"},"descriptions":["","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**"],"descriptionExpr":"day == 1 ? 2 : day == 6 ? 3 : day == 11 ? 4 : day == 16 ? 5 : day == 21 ? 6 : day == 26 ? 7 : day == 31 ? 8 : day == 36 ? 9 : day == 41 ? 10 : 1","variations":[{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"60"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"64"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false}]},{"sets":[{"weightExpr":"68%","repsExpr":"12","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"10","timerExpr":"68"},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false}]},{"sets":[{"weightExpr":"68%","repsExpr":"12","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"10","timerExpr":"72"},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"76"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"76","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"76","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"80"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"80","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"80","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"84"},{"weightExpr":"79%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"84","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"88"},{"weightExpr":"79%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"88","askWeight":false}]},{"sets":[{"weightExpr":"73%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"92","askWeight":true}]}],"name":"t3: Seated Leg Curl","id":"irxekrow","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 7 ? 2 : day == 12 ? 3 : day == 17 ? 4 : day == 22 ? 5 : day == 27 ? 6 : day == 32 ? 7 : day == 37 ? 8 : day == 42 ? 9 : 1","exerciseType":{"equipment":"barbell","id":"benchPress"},"variations":[{"sets":[{"weightExpr":"81%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"81%","isAmrap":true,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"86%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false},{"weightExpr":"86%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false},{"weightExpr":"86%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false},{"weightExpr":"86%","isAmrap":true,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false}]},{"sets":[{"weightExpr":"90%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"90%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"90%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"90%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"90%","isAmrap":true,"repsExpr":"2","logRpe":false,"timerExpr":"200","askWeight":false}]},{"sets":[{"weightExpr":"83%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"86%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"88%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"88%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"88%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"88%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"88%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false}]},{"sets":[{"weightExpr":"86%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"220","askWeight":false},{"weightExpr":"88%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"220","askWeight":false},{"weightExpr":"90%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"220","askWeight":false},{"weightExpr":"90%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"220","askWeight":false},{"weightExpr":"90%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"220","askWeight":false},{"weightExpr":"90%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"220","askWeight":false}]},{"sets":[{"weightExpr":"88%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"230","askWeight":false},{"weightExpr":"90%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"230","askWeight":false},{"weightExpr":"93%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"230","askWeight":false},{"weightExpr":"93%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"230","askWeight":false},{"weightExpr":"93%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"230","askWeight":false}]},{"sets":[{"weightExpr":"86%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"240","askWeight":false},{"weightExpr":"86%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"240","askWeight":false},{"weightExpr":"86%","isAmrap":true,"repsExpr":"3","logRpe":false,"timerExpr":"240","askWeight":false}]},{"sets":[{"weightExpr":"88%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"250","askWeight":false},{"weightExpr":"88%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"250","askWeight":false},{"weightExpr":"88%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"250","askWeight":false},{"weightExpr":"88%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"250","askWeight":false},{"weightExpr":"88%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"250","askWeight":false}]},{"sets":[{"weightExpr":"90%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"260","askWeight":false},{"weightExpr":"93%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"260","askWeight":false},{"weightExpr":"95%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"260","askWeight":false}]}],"name":"t1: Bench Press","id":"pfbpnxwr","state":{},"finishDayExpr":"","descriptions":["","**T1**. Before starting the sets, set your 1RM - by clicking \"Edit\" icon at the exercise.","**T1**","**T1**","**T1**","**T1**","**T1**","**T1**","**T1**","**T1**"],"descriptionExpr":"day == 2 ? 2 : day == 7 ? 3 : day == 12 ? 4 : day == 17 ? 5 : day == 22 ? 6 : day == 27 ? 7 : day == 32 ? 8 : day == 37 ? 9 : day == 42 ? 10 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 7 ? 2 : day == 12 ? 3 : day == 17 ? 4 : day == 22 ? 5 : day == 27 ? 6 : day == 32 ? 7 : day == 37 ? 8 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"variations":[{"sets":[{"weightExpr":"67%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"67%","isAmrap":true,"repsExpr":"3","logRpe":false,"timerExpr":"120","askWeight":false}]},{"sets":[{"weightExpr":"71%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"128","askWeight":false}]},{"sets":[{"weightExpr":"76%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false}]},{"sets":[{"weightExpr":"74%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"74%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"74%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"74%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"74%","isAmrap":true,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false}]},{"sets":[{"weightExpr":"76%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"152","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"152","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"152","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"152","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"152","askWeight":false}]},{"sets":[{"weightExpr":"78%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"160","askWeight":false},{"weightExpr":"78%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"160","askWeight":false},{"weightExpr":"78%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"160","askWeight":false},{"weightExpr":"78%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"160","askWeight":false},{"weightExpr":"78%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"160","askWeight":false}]},{"sets":[{"weightExpr":"71%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"168","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"168","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"168","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"168","askWeight":false},{"weightExpr":"71%","isAmrap":true,"repsExpr":"2","logRpe":false,"timerExpr":"168","askWeight":false}]},{"sets":[{"weightExpr":"74%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"74%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"74%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"74%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"74%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"74%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"74%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"74%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"74%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"74%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false}]}],"name":"t2: Squat","id":"avrmpvsf","state":{},"finishDayExpr":"","descriptions":["","**T2**. Pause Squat. Set your 1RM before starting the sets.","**T2**. Pause Squat.","**T2**. Pause Squat.","**T2**","**T2**","**T2**","**T2**. Pause Squat.","**T2**. Pause Squat."],"descriptionExpr":"day == 2 ? 2 : day == 7 ? 3 : day == 12 ? 4 : day == 17 ? 5 : day == 22 ? 6 : day == 27 ? 7 : day == 32 ? 8 : day == 37 ? 9 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 7 ? 2 : day == 12 ? 3 : day == 17 ? 4 : day == 22 ? 5 : day == 27 ? 6 : day == 32 ? 7 : day == 37 ? 8 : day == 42 ? 9 : 1","reuseUpdateDayScript":"ltzimwvh","exerciseType":{"equipment":"dumbbell","id":"shoulderPress"},"descriptions":["","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**"],"descriptionExpr":"day == 2 ? 2 : day == 7 ? 3 : day == 12 ? 4 : day == 17 ? 5 : day == 22 ? 6 : day == 27 ? 7 : day == 32 ? 8 : day == 37 ? 9 : day == 42 ? 10 : 1","variations":[{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"60"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"64"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false}]},{"sets":[{"weightExpr":"68%","repsExpr":"12","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"10","timerExpr":"68"},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false}]},{"sets":[{"weightExpr":"68%","repsExpr":"12","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"10","timerExpr":"72"},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"76"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"76","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"76","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"80"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"80","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"80","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"84"},{"weightExpr":"79%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"84","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"88"},{"weightExpr":"79%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"88","askWeight":false}]},{"sets":[{"weightExpr":"73%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"92","askWeight":true}]}],"name":"t3: Shoulder Press","id":"mlzsaxxq","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 7 ? 2 : day == 12 ? 3 : day == 17 ? 4 : day == 22 ? 5 : day == 27 ? 6 : day == 32 ? 7 : day == 37 ? 8 : 1","reuseUpdateDayScript":"ltzimwvh","exerciseType":{"equipment":"dumbbell","id":"lateralRaise"},"descriptions":["","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**"],"descriptionExpr":"day == 2 ? 2 : day == 7 ? 3 : day == 12 ? 4 : day == 17 ? 5 : day == 22 ? 6 : day == 27 ? 7 : day == 32 ? 8 : day == 37 ? 9 : 1","variations":[{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"60"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"64"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false}]},{"sets":[{"weightExpr":"68%","repsExpr":"12","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"10","timerExpr":"68"},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false}]},{"sets":[{"weightExpr":"68%","repsExpr":"12","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"10","timerExpr":"72"},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"76"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"76","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"76","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"80"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"80","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"80","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"84"},{"weightExpr":"79%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"84","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"88"},{"weightExpr":"79%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"88","askWeight":false}]}],"name":"t3: Lateral Raise","id":"rurvpsbx","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 7 ? 2 : day == 12 ? 3 : day == 17 ? 4 : day == 22 ? 5 : day == 27 ? 6 : day == 32 ? 7 : day == 37 ? 8 : day == 42 ? 9 : 1","reuseUpdateDayScript":"ltzimwvh","exerciseType":{"equipment":"leverageMachine","id":"pecDeck"},"descriptions":["","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**"],"descriptionExpr":"day == 2 ? 2 : day == 7 ? 3 : day == 12 ? 4 : day == 17 ? 5 : day == 22 ? 6 : day == 27 ? 7 : day == 32 ? 8 : day == 37 ? 9 : day == 42 ? 10 : 1","variations":[{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"60"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"64"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false}]},{"sets":[{"weightExpr":"68%","repsExpr":"12","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"10","timerExpr":"68"},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false}]},{"sets":[{"weightExpr":"68%","repsExpr":"12","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"10","timerExpr":"72"},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"76"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"76","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"76","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"80"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"80","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"80","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"84"},{"weightExpr":"79%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"84","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"88"},{"weightExpr":"79%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"88","askWeight":false}]},{"sets":[{"weightExpr":"73%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"92","askWeight":true}]}],"name":"t3: Pec Deck","id":"oqvvzlyk","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : day == 8 ? 2 : day == 13 ? 3 : day == 18 ? 4 : day == 23 ? 5 : day == 28 ? 6 : day == 33 ? 7 : day == 38 ? 8 : day == 43 ? 9 : 1","exerciseType":{"equipment":"barbell","id":"deadlift"},"variations":[{"sets":[{"weightExpr":"71%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"71%","isAmrap":true,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"76%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false},{"weightExpr":"76%","isAmrap":true,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false}]},{"sets":[{"weightExpr":"81%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"81%","isAmrap":true,"repsExpr":"2","logRpe":false,"timerExpr":"200","askWeight":false}]},{"sets":[{"weightExpr":"74%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"88%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"88%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"88%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"88%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"88%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false}]},{"sets":[{"weightExpr":"76%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"220","askWeight":false},{"weightExpr":"78%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"220","askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"220","askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"220","askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"220","askWeight":false},{"weightExpr":"81%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"220","askWeight":false}]},{"sets":[{"weightExpr":"78%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"230","askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"230","askWeight":false},{"weightExpr":"83%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"230","askWeight":false},{"weightExpr":"83%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"230","askWeight":false},{"weightExpr":"83%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"230","askWeight":false}]},{"sets":[{"weightExpr":"86%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"240","askWeight":false},{"weightExpr":"86%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"240","askWeight":false},{"weightExpr":"86%","isAmrap":true,"repsExpr":"3","logRpe":false,"timerExpr":"240","askWeight":false}]},{"sets":[{"weightExpr":"88%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"250","askWeight":false},{"weightExpr":"88%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"250","askWeight":false},{"weightExpr":"88%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"250","askWeight":false},{"weightExpr":"88%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"250","askWeight":false},{"weightExpr":"88%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"250","askWeight":false}]},{"sets":[{"weightExpr":"90%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"260","askWeight":false},{"weightExpr":"93%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"260","askWeight":false},{"weightExpr":"95%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"260","askWeight":false}]}],"name":"t1: Deadlift","id":"qvgznxpn","state":{},"finishDayExpr":"","descriptions":["","**T1**. 3\" Deficit Deadlift. Before starting the sets, set your 1RM - by clicking \"Edit\" icon at the exercise.","**T1**. 3\" Deficit Deadlift.","**T1**. 3\" Deficit Deadlift.","**T1**. 2\" Deficit Deadlift","**T1**. 2\" Deficit Deadlift","**T1**. 2\" Deficit Deadlift","**T1**.","**T1**.","**T1**."],"descriptionExpr":"day == 3 ? 2 : day == 8 ? 3 : day == 13 ? 4 : day == 18 ? 5 : day == 23 ? 6 : day == 28 ? 7 : day == 33 ? 8 : day == 38 ? 9 : day == 43 ? 10 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : day == 8 ? 2 : day == 13 ? 3 : day == 18 ? 4 : day == 23 ? 5 : day == 28 ? 6 : day == 33 ? 7 : day == 38 ? 8 : 1","exerciseType":{"equipment":"barbell","id":"legsUpBenchPress"},"variations":[{"sets":[{"weightExpr":"57%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"57%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"57%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"57%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"120","askWeight":false}]},{"sets":[{"weightExpr":"62%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"62%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"62%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"62%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"128","askWeight":false}]},{"sets":[{"weightExpr":"67%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"136","askWeight":false}]},{"sets":[{"weightExpr":"71%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"71%","isAmrap":true,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false}]},{"sets":[{"weightExpr":"74%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"152","askWeight":false},{"weightExpr":"74%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"152","askWeight":false},{"weightExpr":"74%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"152","askWeight":false},{"weightExpr":"74%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"152","askWeight":false},{"weightExpr":"74%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"152","askWeight":false}]},{"sets":[{"weightExpr":"76%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"160","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"160","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"160","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"160","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"160","askWeight":false}]},{"sets":[{"weightExpr":"78%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"168","askWeight":false},{"weightExpr":"78%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"168","askWeight":false},{"weightExpr":"78%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"168","askWeight":false},{"weightExpr":"78%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"168","askWeight":false},{"weightExpr":"78%","isAmrap":true,"repsExpr":"2","logRpe":false,"timerExpr":"168","askWeight":false}]},{"sets":[{"weightExpr":"81%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false}]}],"name":"t2: Legs Up Bench Press","id":"ggfoixju","state":{},"finishDayExpr":"","descriptions":["","**T2**. Same - set your 1RM before starting the sets","**T2**","**T2**","**T2**","**T2**","**T2**","**T2**","**T2**"],"descriptionExpr":"day == 3 ? 2 : day == 8 ? 3 : day == 13 ? 4 : day == 18 ? 5 : day == 23 ? 6 : day == 28 ? 7 : day == 33 ? 8 : day == 38 ? 9 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : day == 8 ? 2 : day == 13 ? 3 : day == 18 ? 4 : day == 23 ? 5 : day == 28 ? 6 : day == 33 ? 7 : day == 38 ? 8 : day == 43 ? 9 : 1","reuseUpdateDayScript":"ltzimwvh","exerciseType":{"equipment":"bodyweight","id":"pullUp"},"descriptions":["","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**"],"descriptionExpr":"day == 3 ? 2 : day == 8 ? 3 : day == 13 ? 4 : day == 18 ? 5 : day == 23 ? 6 : day == 28 ? 7 : day == 33 ? 8 : day == 38 ? 9 : day == 43 ? 10 : 1","variations":[{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"60"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"64"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false}]},{"sets":[{"weightExpr":"68%","repsExpr":"12","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"10","timerExpr":"68"},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false}]},{"sets":[{"weightExpr":"68%","repsExpr":"12","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"10","timerExpr":"72"},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"76"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"76","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"76","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"80"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"80","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"80","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"84"},{"weightExpr":"79%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"84","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"88"},{"weightExpr":"79%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"88","askWeight":false}]},{"sets":[{"weightExpr":"73%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"92","askWeight":true}]}],"name":"t3: Pull Up","id":"xiztulrm","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : day == 8 ? 2 : day == 13 ? 3 : day == 18 ? 4 : day == 23 ? 5 : day == 28 ? 6 : day == 33 ? 7 : day == 38 ? 8 : 1","reuseUpdateDayScript":"ltzimwvh","exerciseType":{"equipment":"band","id":"reverseHyperextension"},"descriptions":["","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**"],"descriptionExpr":"day == 3 ? 2 : day == 8 ? 3 : day == 13 ? 4 : day == 18 ? 5 : day == 23 ? 6 : day == 28 ? 7 : day == 33 ? 8 : day == 38 ? 9 : 1","variations":[{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"60"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"64"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false}]},{"sets":[{"weightExpr":"68%","repsExpr":"12","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"10","timerExpr":"68"},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false}]},{"sets":[{"weightExpr":"68%","repsExpr":"12","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"10","timerExpr":"72"},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"76"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"76","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"76","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"80"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"80","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"80","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"84"},{"weightExpr":"79%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"84","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"88"},{"weightExpr":"79%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"88","askWeight":false}]}],"name":"t3: Reverse Hyperextension","id":"nnftbwsv","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : day == 8 ? 2 : day == 13 ? 3 : day == 18 ? 4 : day == 23 ? 5 : day == 28 ? 6 : day == 33 ? 7 : day == 38 ? 8 : day == 43 ? 9 : 1","reuseUpdateDayScript":"ltzimwvh","exerciseType":{"equipment":"dumbbell","id":"reverseFly"},"descriptions":["","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**"],"descriptionExpr":"day == 3 ? 2 : day == 8 ? 3 : day == 13 ? 4 : day == 18 ? 5 : day == 23 ? 6 : day == 28 ? 7 : day == 33 ? 8 : day == 38 ? 9 : day == 43 ? 10 : 1","variations":[{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"60"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"64"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false}]},{"sets":[{"weightExpr":"68%","repsExpr":"12","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"10","timerExpr":"68"},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false}]},{"sets":[{"weightExpr":"68%","repsExpr":"12","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"10","timerExpr":"72"},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"76"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"76","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"76","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"80"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"80","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"80","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"84"},{"weightExpr":"79%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"84","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"88"},{"weightExpr":"79%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"88","askWeight":false}]},{"sets":[{"weightExpr":"73%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"92","askWeight":true}]}],"name":"t3: Reverse Fly","id":"iexjtbqf","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 4 ? 1 : day == 9 ? 2 : day == 14 ? 3 : day == 19 ? 4 : day == 24 ? 5 : day == 29 ? 6 : day == 34 ? 7 : day == 39 ? 8 : day == 44 ? 9 : 1","exerciseType":{"equipment":"barbell","id":"slingShotBenchPress"},"variations":[{"sets":[{"weightExpr":"86%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"86%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"86%","isAmrap":true,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"90%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false},{"weightExpr":"90%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false},{"weightExpr":"90%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false},{"weightExpr":"90%","isAmrap":true,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false}]},{"sets":[{"weightExpr":"95%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"95%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"95%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"95%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"95%","isAmrap":true,"repsExpr":"2","logRpe":false,"timerExpr":"200","askWeight":false}]},{"sets":[{"weightExpr":"88%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"90%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"93%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"93%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"93%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"93%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"93%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false}]},{"sets":[{"weightExpr":"90%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"220","askWeight":false},{"weightExpr":"93%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"220","askWeight":false},{"weightExpr":"95%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"220","askWeight":false},{"weightExpr":"95%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"220","askWeight":false},{"weightExpr":"95%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"220","askWeight":false},{"weightExpr":"95%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"220","askWeight":false}]},{"sets":[{"weightExpr":"93%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"230","askWeight":false},{"weightExpr":"95%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"230","askWeight":false},{"weightExpr":"97%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"230","askWeight":false},{"weightExpr":"97%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"230","askWeight":false},{"weightExpr":"97%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"230","askWeight":false}]},{"sets":[{"weightExpr":"90%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"240","askWeight":false},{"weightExpr":"90%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"240","askWeight":false},{"weightExpr":"90%","isAmrap":true,"repsExpr":"3","logRpe":false,"timerExpr":"240","askWeight":false}]},{"sets":[{"weightExpr":"93%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"250","askWeight":false},{"weightExpr":"93%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"250","askWeight":false},{"weightExpr":"93%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"250","askWeight":false},{"weightExpr":"93%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"250","askWeight":false},{"weightExpr":"93%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"250","askWeight":false}]},{"sets":[{"weightExpr":"95%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"260","askWeight":false},{"weightExpr":"97%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"260","askWeight":false},{"weightExpr":"100%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"260","askWeight":false}]}],"name":"t1: Sling Shot Bench Press","id":"ezymphgh","state":{},"finishDayExpr":"","descriptions":["","...Squat","**T1**","**T1**","**T1**","**T1**","**T1**","**T1**","**T1**","**T1**"],"descriptionExpr":"day == 4 ? 2 : day == 9 ? 3 : day == 14 ? 4 : day == 19 ? 5 : day == 24 ? 6 : day == 29 ? 7 : day == 34 ? 8 : day == 39 ? 9 : day == 44 ? 10 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 4 ? 1 : day == 9 ? 2 : day == 14 ? 3 : day == 19 ? 4 : day == 24 ? 5 : day == 29 ? 6 : day == 34 ? 7 : day == 39 ? 8 : day == 44 ? 9 : 1","exerciseType":{"equipment":"barbell","id":"deadlift"},"variations":[{"sets":[{"weightExpr":"67%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"67%","isAmrap":true,"repsExpr":"3","logRpe":false,"timerExpr":"120","askWeight":false}]},{"sets":[{"weightExpr":"73%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"73%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"73%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"73%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"73%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"73%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"73%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"73%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"128","askWeight":false}]},{"sets":[{"weightExpr":"78%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"78%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"78%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"78%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"78%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"78%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"78%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"78%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"78%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"78%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false}]},{"sets":[{"weightExpr":"84%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"84%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"84%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"84%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"84%","isAmrap":true,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false}]},{"sets":[{"weightExpr":"87%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"152","askWeight":false},{"weightExpr":"87%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"152","askWeight":false},{"weightExpr":"87%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"152","askWeight":false},{"weightExpr":"87%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"152","askWeight":false},{"weightExpr":"87%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"152","askWeight":false}]},{"sets":[{"weightExpr":"89%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"160","askWeight":false},{"weightExpr":"89%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"160","askWeight":false},{"weightExpr":"89%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"160","askWeight":false},{"weightExpr":"89%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"160","askWeight":false},{"weightExpr":"89%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"160","askWeight":false}]},{"sets":[{"weightExpr":"92%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"168","askWeight":false},{"weightExpr":"92%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"168","askWeight":false},{"weightExpr":"92%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"168","askWeight":false},{"weightExpr":"92%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"168","askWeight":false},{"weightExpr":"92%","isAmrap":true,"repsExpr":"2","logRpe":false,"timerExpr":"168","askWeight":false}]},{"sets":[{"weightExpr":"95%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"95%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"95%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"95%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"95%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"95%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"95%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"95%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"95%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"95%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false}]},{"sets":[{"weightExpr":"90%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"90%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"90%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"90%","isAmrap":true,"repsExpr":"5","logRpe":false,"timerExpr":"176","askWeight":false}]}],"name":"t2: Deadlift","id":"exrbxoev","state":{},"finishDayExpr":"","descriptions":["","**T2**. Paused Deadlift. Set your 1RM before starting the sets.","**T2**. Paused Deadlift.","**T2**. Paused Deadlift.","**T2**","**T2**","**T2**","**T2**","**T2**","**T2**. 4\" Block Deadlift"],"descriptionExpr":"day == 4 ? 2 : day == 9 ? 3 : day == 14 ? 4 : day == 19 ? 5 : day == 24 ? 6 : day == 29 ? 7 : day == 34 ? 8 : day == 39 ? 9 : day == 44 ? 10 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 4 ? 1 : day == 9 ? 2 : day == 14 ? 3 : day == 19 ? 4 : day == 24 ? 5 : day == 29 ? 6 : day == 34 ? 7 : day == 39 ? 8 : day == 44 ? 9 : 1","reuseUpdateDayScript":"ltzimwvh","exerciseType":{"equipment":"barbell","id":"inclineBenchPressWideGrip"},"descriptions":["","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**"],"descriptionExpr":"day == 4 ? 2 : day == 9 ? 3 : day == 14 ? 4 : day == 19 ? 5 : day == 24 ? 6 : day == 29 ? 7 : day == 34 ? 8 : day == 39 ? 9 : day == 44 ? 10 : 1","variations":[{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"60"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"64"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false}]},{"sets":[{"weightExpr":"68%","repsExpr":"12","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"10","timerExpr":"68"},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false}]},{"sets":[{"weightExpr":"68%","repsExpr":"12","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"10","timerExpr":"72"},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"76"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"76","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"76","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"80"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"80","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"80","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"84"},{"weightExpr":"79%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"84","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"88"},{"weightExpr":"79%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"88","askWeight":false}]},{"sets":[{"weightExpr":"73%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"92","askWeight":true}]}],"name":"t3: Incline Bench Press Wide Grip","id":"incyfkoz","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 4 ? 1 : day == 9 ? 2 : day == 14 ? 3 : day == 19 ? 4 : day == 24 ? 5 : day == 29 ? 6 : day == 34 ? 7 : day == 39 ? 8 : 1","reuseUpdateDayScript":"ltzimwvh","exerciseType":{"equipment":"bodyweight","id":"chestDip"},"descriptions":["","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**"],"descriptionExpr":"day == 4 ? 2 : day == 9 ? 3 : day == 14 ? 4 : day == 19 ? 5 : day == 24 ? 6 : day == 29 ? 7 : day == 34 ? 8 : day == 39 ? 9 : 1","variations":[{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"60"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"64"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false}]},{"sets":[{"weightExpr":"68%","repsExpr":"12","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"10","timerExpr":"68"},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false}]},{"sets":[{"weightExpr":"68%","repsExpr":"12","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"10","timerExpr":"72"},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"76"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"76","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"76","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"80"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"80","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"80","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"84"},{"weightExpr":"79%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"84","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"88"},{"weightExpr":"79%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"88","askWeight":false}]}],"name":"t3: Chest Dip","id":"tazpkbug","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 4 ? 1 : day == 9 ? 2 : day == 14 ? 3 : day == 19 ? 4 : day == 24 ? 5 : day == 29 ? 6 : day == 34 ? 7 : day == 39 ? 8 : day == 44 ? 9 : 1","reuseUpdateDayScript":"ltzimwvh","exerciseType":{"equipment":"dumbbell","id":"tricepsExtension"},"descriptions":["","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**"],"descriptionExpr":"day == 4 ? 2 : day == 9 ? 3 : day == 14 ? 4 : day == 19 ? 5 : day == 24 ? 6 : day == 29 ? 7 : day == 34 ? 8 : day == 39 ? 9 : day == 44 ? 10 : 1","variations":[{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"60"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"64"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false}]},{"sets":[{"weightExpr":"68%","repsExpr":"12","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"10","timerExpr":"68"},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false}]},{"sets":[{"weightExpr":"68%","repsExpr":"12","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"10","timerExpr":"72"},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"76"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"76","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"76","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"80"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"80","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"80","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"84"},{"weightExpr":"79%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"84","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"88"},{"weightExpr":"79%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"88","askWeight":false}]},{"sets":[{"weightExpr":"73%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"92","askWeight":true}]}],"name":"t3: Triceps Extension","id":"zhpuvqkv","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 5 ? 1 : day == 10 ? 2 : day == 15 ? 3 : day == 20 ? 4 : day == 25 ? 5 : day == 30 ? 6 : day == 35 ? 7 : day == 40 ? 8 : day == 45 ? 9 : 1","exerciseType":{"equipment":"barbell","id":"safetySquatBarSquat"},"variations":[{"sets":[{"weightExpr":"67%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"67%","isAmrap":true,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"71%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false},{"weightExpr":"71%","isAmrap":true,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false}]},{"sets":[{"weightExpr":"76%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"76%","isAmrap":true,"repsExpr":"2","logRpe":false,"timerExpr":"200","askWeight":false}]},{"sets":[{"weightExpr":"69%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"74%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"74%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"74%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"74%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"74%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false}]},{"sets":[{"weightExpr":"71%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"220","askWeight":false},{"weightExpr":"74%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"220","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"220","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"220","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"220","askWeight":false},{"weightExpr":"76%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"220","askWeight":false}]},{"sets":[{"weightExpr":"74%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"230","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"230","askWeight":false},{"weightExpr":"78%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"230","askWeight":false},{"weightExpr":"78%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"230","askWeight":false},{"weightExpr":"78%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"230","askWeight":false}]},{"sets":[{"weightExpr":"71%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"240","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"240","askWeight":false},{"weightExpr":"71%","isAmrap":true,"repsExpr":"3","logRpe":false,"timerExpr":"240","askWeight":false}]},{"sets":[{"weightExpr":"74%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"250","askWeight":false},{"weightExpr":"74%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"250","askWeight":false},{"weightExpr":"74%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"250","askWeight":false},{"weightExpr":"74%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"250","askWeight":false},{"weightExpr":"74%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"250","askWeight":false}]},{"sets":[{"weightExpr":"76%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"260","askWeight":false},{"weightExpr":"78%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"260","askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"260","askWeight":false}]}],"name":"t1: Safety Squat Bar Squat","id":"jmxrehch","state":{},"finishDayExpr":"","descriptions":["","**T1**. Before starting the sets, set your 1RM - by clicking \"Edit\" icon at the exercise.","**T1**","**T1**","**T1**","**T1**","**T1**","**T1**","**T1**","**T1**"],"descriptionExpr":"day == 5 ? 2 : day == 10 ? 3 : day == 15 ? 4 : day == 20 ? 5 : day == 25 ? 6 : day == 30 ? 7 : day == 35 ? 8 : day == 40 ? 9 : day == 45 ? 10 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 5 ? 1 : day == 10 ? 2 : day == 15 ? 3 : day == 20 ? 4 : day == 25 ? 5 : day == 30 ? 6 : day == 35 ? 7 : day == 40 ? 8 : 1","exerciseType":{"equipment":"barbell","id":"benchPressCloseGrip"},"variations":[{"sets":[{"weightExpr":"62%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"62%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"62%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"62%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"120","askWeight":false}]},{"sets":[{"weightExpr":"67%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"128","askWeight":false}]},{"sets":[{"weightExpr":"71%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"136","askWeight":false}]},{"sets":[{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"76%","isAmrap":true,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false}]},{"sets":[{"weightExpr":"78%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"152","askWeight":false},{"weightExpr":"78%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"152","askWeight":false},{"weightExpr":"78%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"152","askWeight":false},{"weightExpr":"78%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"152","askWeight":false},{"weightExpr":"78%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"152","askWeight":false}]},{"sets":[{"weightExpr":"81%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"160","askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"160","askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"160","askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"160","askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"160","askWeight":false}]},{"sets":[{"weightExpr":"83%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"168","askWeight":false},{"weightExpr":"83%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"168","askWeight":false},{"weightExpr":"83%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"168","askWeight":false},{"weightExpr":"83%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"168","askWeight":false},{"weightExpr":"83%","isAmrap":true,"repsExpr":"2","logRpe":false,"timerExpr":"168","askWeight":false}]},{"sets":[{"weightExpr":"86%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"86%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"86%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"86%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"86%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"86%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"86%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"86%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"86%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false},{"weightExpr":"86%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"176","askWeight":false}]}],"name":"t2: Bench Press Close Grip","id":"zhphlkla","state":{},"finishDayExpr":"","descriptions":["","**T2**. Same - set your 1RM before starting the sets","**T2**","**T2**","**T2**","**T2**","**T2**","**T2**","**T2**"],"descriptionExpr":"day == 5 ? 2 : day == 10 ? 3 : day == 15 ? 4 : day == 20 ? 5 : day == 25 ? 6 : day == 30 ? 7 : day == 35 ? 8 : day == 40 ? 9 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 5 ? 1 : day == 10 ? 2 : day == 15 ? 3 : day == 20 ? 4 : day == 25 ? 5 : day == 30 ? 6 : day == 35 ? 7 : day == 40 ? 8 : day == 45 ? 9 : 1","reuseUpdateDayScript":"ltzimwvh","exerciseType":{"equipment":"barbell","id":"stiffLegDeadlift"},"descriptions":["","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**"],"descriptionExpr":"day == 5 ? 2 : day == 10 ? 3 : day == 15 ? 4 : day == 20 ? 5 : day == 25 ? 6 : day == 30 ? 7 : day == 35 ? 8 : day == 40 ? 9 : day == 45 ? 10 : 1","variations":[{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"60"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"64"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false}]},{"sets":[{"weightExpr":"68%","repsExpr":"12","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"10","timerExpr":"68"},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false}]},{"sets":[{"weightExpr":"68%","repsExpr":"12","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"10","timerExpr":"72"},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"76"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"76","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"76","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"80"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"80","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"80","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"84"},{"weightExpr":"79%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"84","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"88"},{"weightExpr":"79%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"88","askWeight":false}]},{"sets":[{"weightExpr":"73%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"92","askWeight":true}]}],"name":"t3: Stiff Leg Deadlift","id":"hfsgufil","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 5 ? 1 : day == 10 ? 2 : day == 15 ? 3 : day == 20 ? 4 : day == 25 ? 5 : day == 30 ? 6 : day == 35 ? 7 : day == 40 ? 8 : 1","reuseUpdateDayScript":"ltzimwvh","exerciseType":{"equipment":"barbell","id":"lunge"},"descriptions":["","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**"],"descriptionExpr":"day == 5 ? 2 : day == 10 ? 3 : day == 15 ? 4 : day == 20 ? 5 : day == 25 ? 6 : day == 30 ? 7 : day == 35 ? 8 : day == 40 ? 9 : 1","variations":[{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"60"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"64"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false}]},{"sets":[{"weightExpr":"68%","repsExpr":"12","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"10","timerExpr":"68"},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false}]},{"sets":[{"weightExpr":"68%","repsExpr":"12","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"10","timerExpr":"72"},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"76"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"76","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"76","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"80"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"80","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"80","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"84"},{"weightExpr":"79%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"84","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"88"},{"weightExpr":"79%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"88","askWeight":false}]}],"name":"t3: Lunge","id":"pzweckyq","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 5 ? 1 : day == 10 ? 2 : day == 15 ? 3 : day == 20 ? 4 : day == 25 ? 5 : day == 30 ? 6 : day == 35 ? 7 : day == 40 ? 8 : day == 45 ? 9 : 1","reuseUpdateDayScript":"ltzimwvh","exerciseType":{"equipment":"cable","id":"latPulldown"},"descriptions":["","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**","**T3**"],"descriptionExpr":"day == 5 ? 2 : day == 10 ? 3 : day == 15 ? 4 : day == 20 ? 5 : day == 25 ? 6 : day == 30 ? 7 : day == 35 ? 8 : day == 40 ? 9 : day == 45 ? 10 : 1","variations":[{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"60"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"64"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false}]},{"sets":[{"weightExpr":"68%","repsExpr":"12","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"10","timerExpr":"68"},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false}]},{"sets":[{"weightExpr":"68%","repsExpr":"12","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"10","timerExpr":"72"},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"68%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"76"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"76","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"76","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"80"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"80","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"80","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"84"},{"weightExpr":"79%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"84","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"88"},{"weightExpr":"79%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"88","askWeight":false}]},{"sets":[{"weightExpr":"73%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"92","askWeight":true}]}],"name":"t3: Lat Pulldown","id":"ucmxecdx","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true}],"name":"GZCL: UHF 9 weeks","days":[{"name":"Day 1","exercises":[{"id":"gezbwfjr"},{"id":"nyjhmbbk"},{"id":"ltzimwvh"},{"id":"pzbykodo"},{"id":"irxekrow"}],"id":"eqfcforr"},{"name":"Day 2","exercises":[{"id":"pfbpnxwr"},{"id":"avrmpvsf"},{"id":"mlzsaxxq"},{"id":"rurvpsbx"},{"id":"oqvvzlyk"}],"id":"bkvelmvr"},{"name":"Day 3","exercises":[{"id":"qvgznxpn"},{"id":"ggfoixju"},{"id":"xiztulrm"},{"id":"nnftbwsv"},{"id":"iexjtbqf"}],"id":"meegjaes"},{"name":"Day 4","exercises":[{"id":"ezymphgh"},{"id":"exrbxoev"},{"id":"incyfkoz"},{"id":"tazpkbug"},{"id":"zhpuvqkv"}],"id":"lfmfwsfh"},{"name":"Day 5","exercises":[{"id":"jmxrehch"},{"id":"zhphlkla"},{"id":"hfsgufil"},{"id":"pzweckyq"},{"id":"ucmxecdx"}],"id":"jeyueypr"},{"name":"Day 1","exercises":[{"id":"gezbwfjr"},{"id":"nyjhmbbk"},{"id":"ltzimwvh"},{"id":"pzbykodo"},{"id":"irxekrow"}],"id":"dobbhmri"},{"name":"Day 2","exercises":[{"id":"pfbpnxwr"},{"id":"avrmpvsf"},{"id":"mlzsaxxq"},{"id":"rurvpsbx"},{"id":"oqvvzlyk"}],"id":"lzcuqrlu"},{"name":"Day 3","exercises":[{"id":"qvgznxpn"},{"id":"ggfoixju"},{"id":"xiztulrm"},{"id":"nnftbwsv"},{"id":"iexjtbqf"}],"id":"nnwmutmt"},{"name":"Day 4","exercises":[{"id":"ezymphgh"},{"id":"exrbxoev"},{"id":"incyfkoz"},{"id":"tazpkbug"},{"id":"zhpuvqkv"}],"id":"irulxboe"},{"name":"Day 5","exercises":[{"id":"jmxrehch"},{"id":"zhphlkla"},{"id":"hfsgufil"},{"id":"pzweckyq"},{"id":"ucmxecdx"}],"id":"mukjfmyt"},{"name":"Day 1","exercises":[{"id":"gezbwfjr"},{"id":"nyjhmbbk"},{"id":"ltzimwvh"},{"id":"pzbykodo"},{"id":"irxekrow"}],"id":"onnpugbe"},{"name":"Day 2","exercises":[{"id":"pfbpnxwr"},{"id":"avrmpvsf"},{"id":"mlzsaxxq"},{"id":"rurvpsbx"},{"id":"oqvvzlyk"}],"id":"zgyjyits"},{"name":"Day 3","exercises":[{"id":"qvgznxpn"},{"id":"ggfoixju"},{"id":"xiztulrm"},{"id":"nnftbwsv"},{"id":"iexjtbqf"}],"id":"pfpisgxk"},{"name":"Day 4","exercises":[{"id":"ezymphgh"},{"id":"exrbxoev"},{"id":"incyfkoz"},{"id":"tazpkbug"},{"id":"zhpuvqkv"}],"id":"kzgsvwxr"},{"name":"Day 5","exercises":[{"id":"jmxrehch"},{"id":"zhphlkla"},{"id":"hfsgufil"},{"id":"pzweckyq"},{"id":"ucmxecdx"}],"id":"wwcoerxz"},{"name":"Day 1","exercises":[{"id":"gezbwfjr"},{"id":"nyjhmbbk"},{"id":"ltzimwvh"},{"id":"pzbykodo"},{"id":"irxekrow"}],"id":"ssdwzirs"},{"name":"Day 2","exercises":[{"id":"pfbpnxwr"},{"id":"avrmpvsf"},{"id":"mlzsaxxq"},{"id":"rurvpsbx"},{"id":"oqvvzlyk"}],"id":"hmzgjfte"},{"name":"Day 3","exercises":[{"id":"qvgznxpn"},{"id":"ggfoixju"},{"id":"xiztulrm"},{"id":"nnftbwsv"},{"id":"iexjtbqf"}],"id":"miwvstds"},{"name":"Day 4","exercises":[{"id":"ezymphgh"},{"id":"exrbxoev"},{"id":"incyfkoz"},{"id":"tazpkbug"},{"id":"zhpuvqkv"}],"id":"sjvslzlm"},{"name":"Day 5","exercises":[{"id":"jmxrehch"},{"id":"zhphlkla"},{"id":"hfsgufil"},{"id":"pzweckyq"},{"id":"ucmxecdx"}],"id":"hwejbtbg"},{"name":"Day 1","exercises":[{"id":"gezbwfjr"},{"id":"nyjhmbbk"},{"id":"ltzimwvh"},{"id":"pzbykodo"},{"id":"irxekrow"}],"id":"wpgnzzrd"},{"name":"Day 2","exercises":[{"id":"pfbpnxwr"},{"id":"avrmpvsf"},{"id":"mlzsaxxq"},{"id":"rurvpsbx"},{"id":"oqvvzlyk"}],"id":"jrxwrdxq"},{"name":"Day 3","exercises":[{"id":"qvgznxpn"},{"id":"ggfoixju"},{"id":"xiztulrm"},{"id":"nnftbwsv"},{"id":"iexjtbqf"}],"id":"mavzkekh"},{"name":"Day 4","exercises":[{"id":"ezymphgh"},{"id":"exrbxoev"},{"id":"incyfkoz"},{"id":"tazpkbug"},{"id":"zhpuvqkv"}],"id":"koidvqsa"},{"name":"Day 5","exercises":[{"id":"jmxrehch"},{"id":"zhphlkla"},{"id":"hfsgufil"},{"id":"pzweckyq"},{"id":"ucmxecdx"}],"id":"egcbduxi"},{"name":"Day 1","exercises":[{"id":"gezbwfjr"},{"id":"nyjhmbbk"},{"id":"ltzimwvh"},{"id":"pzbykodo"},{"id":"irxekrow"}],"id":"tapigzqv"},{"name":"Day 2","exercises":[{"id":"pfbpnxwr"},{"id":"avrmpvsf"},{"id":"mlzsaxxq"},{"id":"rurvpsbx"},{"id":"oqvvzlyk"}],"id":"hrkihkka"},{"name":"Day 3","exercises":[{"id":"qvgznxpn"},{"id":"ggfoixju"},{"id":"xiztulrm"},{"id":"nnftbwsv"},{"id":"iexjtbqf"}],"id":"vlzetaqj"},{"name":"Day 4","exercises":[{"id":"ezymphgh"},{"id":"exrbxoev"},{"id":"incyfkoz"},{"id":"tazpkbug"},{"id":"zhpuvqkv"}],"id":"olzzpqwk"},{"name":"Day 5","exercises":[{"id":"jmxrehch"},{"id":"zhphlkla"},{"id":"hfsgufil"},{"id":"pzweckyq"},{"id":"ucmxecdx"}],"id":"ozbxehhc"},{"name":"Day 1","exercises":[{"id":"gezbwfjr"},{"id":"nyjhmbbk"},{"id":"ltzimwvh"},{"id":"pzbykodo"},{"id":"irxekrow"}],"id":"agijxzxh"},{"name":"Day 2","exercises":[{"id":"pfbpnxwr"},{"id":"avrmpvsf"},{"id":"mlzsaxxq"},{"id":"rurvpsbx"},{"id":"oqvvzlyk"}],"id":"cvvqwwkm"},{"name":"Day 3","exercises":[{"id":"qvgznxpn"},{"id":"ggfoixju"},{"id":"xiztulrm"},{"id":"nnftbwsv"},{"id":"iexjtbqf"}],"id":"rrophuxf"},{"name":"Day 4","exercises":[{"id":"ezymphgh"},{"id":"exrbxoev"},{"id":"incyfkoz"},{"id":"tazpkbug"},{"id":"zhpuvqkv"}],"id":"krfsnqoz"},{"name":"Day 5","exercises":[{"id":"jmxrehch"},{"id":"zhphlkla"},{"id":"hfsgufil"},{"id":"pzweckyq"},{"id":"ucmxecdx"}],"id":"iofvdxec"},{"name":"Day 1","exercises":[{"id":"gezbwfjr"},{"id":"nyjhmbbk"},{"id":"ltzimwvh"},{"id":"pzbykodo"},{"id":"irxekrow"}],"id":"vfmvmbnr"},{"name":"Day 2","exercises":[{"id":"pfbpnxwr"},{"id":"avrmpvsf"},{"id":"mlzsaxxq"},{"id":"rurvpsbx"},{"id":"oqvvzlyk"}],"id":"vpxjdspw"},{"name":"Day 3","exercises":[{"id":"qvgznxpn"},{"id":"ggfoixju"},{"id":"xiztulrm"},{"id":"nnftbwsv"},{"id":"iexjtbqf"}],"id":"zdllqswy"},{"name":"Day 4","exercises":[{"id":"ezymphgh"},{"id":"exrbxoev"},{"id":"incyfkoz"},{"id":"tazpkbug"},{"id":"zhpuvqkv"}],"id":"mwynepej"},{"name":"Day 5","exercises":[{"id":"jmxrehch"},{"id":"zhphlkla"},{"id":"hfsgufil"},{"id":"pzweckyq"},{"id":"ucmxecdx"}],"id":"cctvlrgh"},{"name":"Day 1","exercises":[{"id":"gezbwfjr"},{"id":"ltzimwvh"},{"id":"irxekrow"}],"id":"oqlhyyya"},{"name":"Day 2","exercises":[{"id":"pfbpnxwr"},{"id":"mlzsaxxq"},{"id":"oqvvzlyk"}],"id":"btzcddsf"},{"name":"Day 3","exercises":[{"id":"qvgznxpn"},{"id":"xiztulrm"},{"id":"iexjtbqf"}],"id":"pqgendiu"},{"name":"Day 4","exercises":[{"id":"ezymphgh"},{"id":"exrbxoev"},{"id":"incyfkoz"},{"id":"zhpuvqkv"}],"id":"dfcycolq"},{"name":"Day 5","exercises":[{"id":"jmxrehch"},{"id":"hfsgufil"},{"id":"ucmxecdx"}],"id":"ndwnhdrn"}],"id":"gzcl-uhf-9-weeks","planner":{"name":"GZCL: UHF 9w","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"// **T1**. Before starting the sets, set your 1RM - by clicking \"Edit\" icon at the exercise.\nt1: Squat / 2x4 81%, 1x4+ 81% / 180s\n// **T2**. Same - set your 1RM before starting the sets\nt2: Incline Bench Press / 3x10 57%, 1x10+ 57% / 120s\n// **T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets\nt3: Seated Row / 1x12-15 60%+, 4x1+ 60% / 60s / update: custom() {~\n if (setIndex == 1) {\n weights = weights[1]\n }\n~}\n// ...t3: Seated Row\nt3: Bicep Curl[1-8] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Seated Leg Curl[1-9] / ...t3: Seated Row/ update: custom() { ...t3: Seated Row }"},{"name":"Day 2","exerciseText":"// ...t1: Squat\nt1: Bench Press / ...t1: Squat\n// **T2**. Pause Squat. Set your 1RM before starting the sets.\nt2: Squat / 6x3 67%, 1x3+ 67% / 120s\n// ...t3: Seated Row\nt3: Shoulder Press[1-9] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Lateral Raise[1-8] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Pec Deck[1-9] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }"},{"name":"Day 3","exerciseText":"// **T1**. 3\" Deficit Deadlift. Before starting the sets, set your 1RM - by clicking \"Edit\" icon at the exercise.\nt1: Deadlift / 2x4 71%, 1x4+ 71% / 180s\n// ...t2: Incline Bench Press \nt2: Legs Up Bench Press / 3x10 57%, 1x10+ 57% / 120s\n// ...t3: Seated Row\nt3: Pull Up[1-9] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Reverse Hyperextension[1-8] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Reverse Fly[1-9] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }"},{"name":"Day 4","exerciseText":"// ...Squat\nt1: Sling Shot Bench Press / 2x4 86%, 1x4+ 86% / 180s\n// **T2**. Paused Deadlift. Set your 1RM before starting the sets.\nt2: Deadlift / 6x3 67%, 1x3+ 67% / 120s\n// ...t3: Seated Row\nt3: Incline Bench Press Wide Grip[1-9] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Chest Dip[1-8] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Triceps Extension[1-9] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }"},{"name":"Day 5","exerciseText":"// ...t1: Squat\nt1: Safety Squat Bar Squat / 2x4 67%, 1x4+ 67% / 180s\n// ...t2: Incline Bench Press \nt2: Bench Press Close Grip / 3x10 62%, 1x10+ 62% / 120s\n// ...t3: Seated Row\nt3: Stiff Leg Deadlift[1-9] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Lunge[1-8] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Lat Pulldown[1-9] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }"}]},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":"// **T1**\nt1: Squat / 3x3 86%, 1x3+ 86% / 190s\n// **T2**\nt2: Incline Bench Press / 4x8 62% / 128s\n// **T3**\nt3: Seated Row / 1x12-15 60%+, 4x1+ 60% / 64s"},{"name":"Day 2","exerciseText":"// **T1**\nt1: Bench Press / 3x3 86%, 1x3+ 86% / 190s\n// **T2**. Pause Squat.\nt2: Squat / 8x2 71% / 128s"},{"name":"Day 3","exerciseText":"// **T1**. 3\" Deficit Deadlift.\nt1: Deadlift / 3x3 76%, 1x3+ 76% / 190s\n// **T2**\nt2: Legs Up Bench Press / 4x8 62% / 128s"},{"name":"Day 4","exerciseText":"// **T1**\nt1: Sling Shot Bench Press / 3x3 90%, 1x3+ 90% / 190s\n// **T2**. Paused Deadlift.\nt2: Deadlift / 8x2 73% / 128s"},{"name":"Day 5","exerciseText":"// **T1**\nt1: Safety Squat Bar Squat / 3x3 71%, 1x3+ 71% / 190s\n// **T2**\nt2: Bench Press Close Grip / 4x8 67% / 128s"}]},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"t1: Squat / 4x2 90%, 1x2+ 90% / 200s\nt2: Incline Bench Press / 4x6 67% / 136s\nt3: Seated Row / 1x10-12 68%+, 3x1+ 68% / 68s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 4x2 90%, 1x2+ 90% / 200s\nt2: Squat / 10x1 76% / 136s"},{"name":"Day 3","exerciseText":"t1: Deadlift / 4x2 81%, 1x2+ 81% / 200s\nt2: Legs Up Bench Press / 4x6 67% / 136s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 4x2 95%, 1x2+ 95% / 200s\nt2: Deadlift / 10x1 78% / 136s"},{"name":"Day 5","exerciseText":"t1: Safety Squat Bar Squat / 4x2 76%, 1x2+ 76% / 200s\nt2: Bench Press Close Grip / 4x6 71% / 136s"}]},{"name":"Week 4","days":[{"name":"Day 1","exerciseText":"t1: Squat / 1x3 83%, 1x2 86%, 4x1 88%, 1x1+ 88% / 210s\nt2: Incline Bench Press / 4x5 71%, 1x5+ 71% / 144s\nt3: Seated Row / 1x10-12 68%+, 3x1+ 68% / 72s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 1x3 83%, 1x2 86%, 4x1 88%, 1x1+ 88% / 210s\n// **T2**\nt2: Squat / 4x5 74%, 1x5+ 74% / 144s"},{"name":"Day 3","exerciseText":"// **T1**. 2\" Deficit Deadlift\nt1: Deadlift / 1x3 74%, 1x2 76%, 4x1 88%, 1x1+ 88% / 210s\nt2: Legs Up Bench Press / 4x5 71%, 1x5+ 71% / 144s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 1x3 88%, 1x2 90%, 4x1 93%, 1x1+ 93% / 210s\n// **T2**\nt2: Deadlift / 4x5 84%, 1x5+ 84% / 144s"},{"name":"Day 5","exerciseText":"t1: Safety Squat Bar Squat / 1x3 69%, 1x2 71%, 4x1 74%, 1x1+ 74% / 210s\nt2: Bench Press Close Grip / 4x5 76%, 1x5+ 76% / 144s"}]},{"name":"Week 5","days":[{"name":"Day 1","exerciseText":"t1: Squat / 1x3 86%, 1x2 88%, 3x1 90%, 1x1+ 90% / 220s\nt2: Incline Bench Press / 5x4 74% / 152s\nt3: Seated Row / 1x8-10 73%+, 2x1+ 73% / 76s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 1x3 86%, 1x2 88%, 3x1 90%, 1x1+ 90% / 220s\nt2: Squat / 5x4 76% / 152s"},{"name":"Day 3","exerciseText":"t1: Deadlift / 1x3 76%, 1x2 78%, 3x1 81%, 1x1+ 81% / 220s\nt2: Legs Up Bench Press / 5x4 74% / 152s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 1x3 90%, 1x2 93%, 3x1 95%, 1x1+ 95% / 220s\nt2: Deadlift / 5x4 87% / 152s"},{"name":"Day 5","exerciseText":"t1: Safety Squat Bar Squat / 1x3 71%, 1x2 74%, 3x1 76%, 1x1+ 76% / 220s\nt2: Bench Press Close Grip / 5x4 78% / 152s"}]},{"name":"Week 6","days":[{"name":"Day 1","exerciseText":"t1: Squat / 1x3 88%, 1x2 90%, 2x1 93%, 1x1+ 93% / 230s\nt2: Incline Bench Press / 5x3 76% / 160s\nt3: Seated Row / 1x8-10 73%+, 2x1+ 73% / 80s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 1x3 88%, 1x2 90%, 2x1 93%, 1x1+ 93% / 230s\nt2: Squat / 5x3 78% / 160s"},{"name":"Day 3","exerciseText":"t1: Deadlift / 1x3 78%, 1x2 81%, 2x1 83%, 1x1+ 83% / 230s\nt2: Legs Up Bench Press / 5x3 76% / 160s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 1x3 93%, 1x2 95%, 2x1 97%, 1x1+ 97% / 230s\nt2: Deadlift / 5x3 89% / 160s"},{"name":"Day 5","exerciseText":"t1: Safety Squat Bar Squat / 1x3 74%, 1x2 76%, 2x1 78%, 1x1+ 78% / 230s\nt2: Bench Press Close Grip / 5x3 81% / 160s"}]},{"name":"Week 7","days":[{"name":"Day 1","exerciseText":"t1: Squat / 2x3 86%, 1x3+ 86% / 240s\nt2: Incline Bench Press / 9x2 78%, 1x2+ 78% / 168s\nt3: Seated Row / 1x6-8 79%+, 1x1 79% / 84s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 2x3 86%, 1x3+ 86% / 240s\n// **T2**. Pause Squat.\nt2: Squat / 4x2 71%, 1x2+ 71% / 168s"},{"name":"Day 3","exerciseText":"// **T1**.\nt1: Deadlift / 2x3 86%, 1x3+ 86% / 240s\nt2: Legs Up Bench Press / 4x2 78%, 1x2+ 78% / 168s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 2x3 90%, 1x3+ 90% / 240s\nt2: Deadlift / 4x2 92%, 1x2+ 92% / 168s"},{"name":"Day 5","exerciseText":"t1: Safety Squat Bar Squat / 2x3 71%, 1x3+ 71% / 240s\nt2: Bench Press Close Grip / 4x2 83%, 1x2+ 83% / 168s"}]},{"name":"Week 8","days":[{"name":"Day 1","exerciseText":"t1: Squat / 4x1 88%, 1x1+ 88% / 250s\nt2: Incline Bench Press / 10x1 81% / 176s\nt3: Seated Row / 1x6-8 79%+, 1x1 79% / 88s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 4x1 88%, 1x1+ 88% / 250s\nt2: Squat / 10x1 74% / 176s"},{"name":"Day 3","exerciseText":"t1: Deadlift / 4x1 88%, 1x1+ 88% / 250s\nt2: Legs Up Bench Press / 10x1 81% / 176s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 4x1 93%, 1x1+ 93% / 250s\nt2: Deadlift / 10x1 95% / 176s"},{"name":"Day 5","exerciseText":"t1: Safety Squat Bar Squat / 4x1 74%, 1x1+ 74% / 250s\nt2: Bench Press Close Grip / 10x1 86% / 176s"}]},{"name":"Week 9","days":[{"name":"Day 1","exerciseText":"t1: Squat / 1x3 90%, 1x2 93%, 1x1 95% / 260s\nt3: Seated Row / 1x10 73%+ / 92s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 1x3 90%, 1x2 93%, 1x1 95% / 260s"},{"name":"Day 3","exerciseText":"t1: Deadlift / 1x3 90%, 1x2 93%, 1x1 95% / 260s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 1x3 95%, 1x2 97%, 1x1 100% / 260s\n// **T2**. 4\" Block Deadlift\nt2: Deadlift / 3x5, 1x5+ / 90% 176s"},{"name":"Day 5","exerciseText":"t1: Safety Squat Bar Squat / 1x3 76%, 1x2 78%, 1x1 81% / 260s"}]}]},"nextDay":1,"isMultiweek":true},{"weeks":[{"name":"Week 1","days":[{"id":"tumxsill"},{"id":"ldndjlst"},{"id":"wgzkgmao"},{"id":"hrexojqa"},{"id":"dmdimhgh"}],"id":"dgolywtu"},{"name":"Week 2","days":[{"id":"cvxkxnlv"},{"id":"lnmhqeie"},{"id":"ojxuwsli"},{"id":"nllfbpss"},{"id":"mgtgujrd"}],"id":"jkbvnfyk"},{"name":"Week 3","days":[{"id":"mxnzbeck"},{"id":"vjqwxplk"},{"id":"fobaegwl"},{"id":"rgcebwty"},{"id":"jqkfaodg"}],"id":"dgohpghw"},{"name":"Week 4","days":[{"id":"uazadpaq"},{"id":"jexyjtnh"},{"id":"ongauwva"},{"id":"ugxtdtgr"},{"id":"wxjkqvdy"}],"id":"yilpisqa"},{"name":"Week 5","days":[{"id":"jgoeafrv"},{"id":"jaksvtke"},{"id":"lxihmkub"},{"id":"tpytpbvi"},{"id":"xkzalktn"}],"id":"saqgqbbv"}],"author":"Cody Lefever","clonedAt":1712117172588,"description":"It's a 5-week variant of original 9-week GZCL: UHF program\n\nPlease read the <a href=\"https://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html\" target=\"_blank\">program explanation</a> before starting the program!","shortDescription":"5-week GZCL program adopting a Daily Undulating Periodization model of progression. Ultra High Frequency.","url":"https://www.gainzfever.com/","tags":[],"exercises":[{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 6 ? 2 : day == 11 ? 3 : day == 16 ? 4 : day == 21 ? 5 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"variations":[{"sets":[{"weightExpr":"81%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"81%","isAmrap":true,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"86%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false},{"weightExpr":"86%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false},{"weightExpr":"86%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false},{"weightExpr":"86%","isAmrap":true,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false}]},{"sets":[{"weightExpr":"83%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"88%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"93%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"93%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"93%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"200","askWeight":false}]},{"sets":[{"weightExpr":"90%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"90%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"90%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"90%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"90%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false}]},{"sets":[{"weightExpr":"86%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"220","askWeight":false},{"weightExpr":"90%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"220","askWeight":false},{"weightExpr":"95%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"220","askWeight":false}]}],"name":"t1: Squat","id":"ocvoyrpj","state":{},"finishDayExpr":"","descriptions":["","**T1**. Before starting the sets, set your 1RM - by clicking \"Edit\" icon at the exercise.","**T1**","**T1**","**T1**","**T1**"],"descriptionExpr":"day == 1 ? 2 : day == 6 ? 3 : day == 11 ? 4 : day == 16 ? 5 : day == 21 ? 6 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 6 ? 2 : day == 11 ? 3 : day == 16 ? 4 : day == 21 ? 5 : 1","exerciseType":{"equipment":"barbell","id":"inclineBenchPress"},"variations":[{"sets":[{"weightExpr":"57%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"57%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"57%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"57%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"120","askWeight":false}]},{"sets":[{"weightExpr":"62%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"62%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"62%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"62%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"128","askWeight":false}]},{"sets":[{"weightExpr":"67%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"136","askWeight":false}]},{"sets":[{"weightExpr":"71%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"71%","isAmrap":true,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false}]},{"sets":[{"weightExpr":"52%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"152","askWeight":false}]}],"name":"t2: Incline Bench Press","id":"ouvzzlcg","state":{},"finishDayExpr":"","descriptions":["","**T2**. Same - set your 1RM before starting the sets","**T2**","**T2**","**T2**","**T2**"],"descriptionExpr":"day == 1 ? 2 : day == 6 ? 3 : day == 11 ? 4 : day == 16 ? 5 : day == 21 ? 6 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 6 ? 2 : day == 11 ? 3 : day == 16 ? 4 : day == 21 ? 5 : 1","exerciseType":{"equipment":"cable","id":"seatedRow"},"descriptions":["","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets"],"descriptionExpr":"day == 1 ? 2 : day == 6 ? 3 : day == 11 ? 4 : day == 16 ? 5 : day == 21 ? 6 : 1","variations":[{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"60"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"64"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"68"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"72"},{"weightExpr":"79%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"79%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false}]},{"sets":[{"weightExpr":"73%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"76","askWeight":true}]}],"name":"t3: Seated Row","id":"yljaotij","state":{},"finishDayExpr":"","updateDayExpr":"{~\n if (setIndex == 1) {\n weights = weights[1]\n }\n~}","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 6 ? 2 : day == 11 ? 3 : day == 16 ? 4 : day == 21 ? 5 : 1","reuseUpdateDayScript":"yljaotij","exerciseType":{"equipment":"dumbbell","id":"bicepCurl"},"descriptions":["","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets"],"descriptionExpr":"day == 1 ? 2 : day == 6 ? 3 : day == 11 ? 4 : day == 16 ? 5 : day == 21 ? 6 : 1","variations":[{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"60"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"64"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"68"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"72"},{"weightExpr":"79%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"79%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false}]},{"sets":[{"weightExpr":"73%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"76","askWeight":true}]}],"name":"t3: Bicep Curl","id":"lsnttjwv","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 6 ? 2 : day == 11 ? 3 : day == 16 ? 4 : day == 21 ? 5 : 1","reuseUpdateDayScript":"yljaotij","exerciseType":{"equipment":"leverageMachine","id":"seatedLegCurl"},"descriptions":["","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets"],"descriptionExpr":"day == 1 ? 2 : day == 6 ? 3 : day == 11 ? 4 : day == 16 ? 5 : day == 21 ? 6 : 1","variations":[{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"60"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"64"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"68"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"72"},{"weightExpr":"79%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"79%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false}]},{"sets":[{"weightExpr":"73%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"76","askWeight":true}]}],"name":"t3: Seated Leg Curl","id":"iuqoeokq","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 7 ? 2 : day == 12 ? 3 : day == 17 ? 4 : day == 22 ? 5 : 1","exerciseType":{"equipment":"barbell","id":"benchPress"},"variations":[{"sets":[{"weightExpr":"81%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"81%","isAmrap":true,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"86%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false},{"weightExpr":"86%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false},{"weightExpr":"86%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false},{"weightExpr":"86%","isAmrap":true,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false}]},{"sets":[{"weightExpr":"83%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"88%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"93%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"93%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"93%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"200","askWeight":false}]},{"sets":[{"weightExpr":"90%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"90%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"90%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"90%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"90%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false}]},{"sets":[{"weightExpr":"86%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"220","askWeight":false},{"weightExpr":"90%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"220","askWeight":false},{"weightExpr":"95%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"220","askWeight":false}]}],"name":"t1: Bench Press","id":"maueqjrm","state":{},"finishDayExpr":"","descriptions":["","**T1**. Before starting the sets, set your 1RM - by clicking \"Edit\" icon at the exercise.","**T1**","**T1**","**T1**","**T1**"],"descriptionExpr":"day == 2 ? 2 : day == 7 ? 3 : day == 12 ? 4 : day == 17 ? 5 : day == 22 ? 6 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 7 ? 2 : day == 12 ? 3 : day == 17 ? 4 : day == 22 ? 5 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"variations":[{"sets":[{"weightExpr":"67%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"67%","isAmrap":true,"repsExpr":"3","logRpe":false,"timerExpr":"120","askWeight":false}]},{"sets":[{"weightExpr":"71%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"128","askWeight":false}]},{"sets":[{"weightExpr":"76%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"76%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false}]},{"sets":[{"weightExpr":"74%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"74%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"74%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"74%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"74%","isAmrap":true,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false}]},{"sets":[{"weightExpr":"57%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"152","askWeight":false}]}],"name":"t2: Squat","id":"zdufdjpm","state":{},"finishDayExpr":"","descriptions":["","**T2**. Pause Squat. Same - set your 1RM before starting the sets","**T2**. Pause Squat.","**T2**. Pause Squat.","**T2**","**T2**"],"descriptionExpr":"day == 2 ? 2 : day == 7 ? 3 : day == 12 ? 4 : day == 17 ? 5 : day == 22 ? 6 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 7 ? 2 : day == 12 ? 3 : day == 17 ? 4 : day == 22 ? 5 : 1","reuseUpdateDayScript":"yljaotij","exerciseType":{"equipment":"dumbbell","id":"shoulderPress"},"descriptions":["","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets"],"descriptionExpr":"day == 2 ? 2 : day == 7 ? 3 : day == 12 ? 4 : day == 17 ? 5 : day == 22 ? 6 : 1","variations":[{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"60"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"64"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"68"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"72"},{"weightExpr":"79%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"79%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false}]},{"sets":[{"weightExpr":"73%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"76","askWeight":true}]}],"name":"t3: Shoulder Press","id":"ltkpebnv","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 7 ? 2 : day == 12 ? 3 : day == 17 ? 4 : day == 22 ? 5 : 1","reuseUpdateDayScript":"yljaotij","exerciseType":{"equipment":"dumbbell","id":"lateralRaise"},"descriptions":["","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets"],"descriptionExpr":"day == 2 ? 2 : day == 7 ? 3 : day == 12 ? 4 : day == 17 ? 5 : day == 22 ? 6 : 1","variations":[{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"60"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"64"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"68"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"72"},{"weightExpr":"79%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"79%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false}]},{"sets":[{"weightExpr":"73%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"76","askWeight":true}]}],"name":"t3: Lateral Raise","id":"ixcyxlvu","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 7 ? 2 : day == 12 ? 3 : day == 17 ? 4 : day == 22 ? 5 : 1","reuseUpdateDayScript":"yljaotij","exerciseType":{"equipment":"leverageMachine","id":"pecDeck"},"descriptions":["","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets"],"descriptionExpr":"day == 2 ? 2 : day == 7 ? 3 : day == 12 ? 4 : day == 17 ? 5 : day == 22 ? 6 : 1","variations":[{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"60"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"64"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"68"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"72"},{"weightExpr":"79%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"79%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false}]},{"sets":[{"weightExpr":"73%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"76","askWeight":true}]}],"name":"t3: Pec Deck","id":"usbelacb","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : day == 8 ? 2 : day == 13 ? 3 : day == 18 ? 4 : day == 23 ? 5 : 1","exerciseType":{"equipment":"barbell","id":"deadlift"},"variations":[{"sets":[{"weightExpr":"71%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"71%","isAmrap":true,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"76%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false},{"weightExpr":"76%","isAmrap":true,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false}]},{"sets":[{"weightExpr":"81%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"81%","isAmrap":true,"repsExpr":"2","logRpe":false,"timerExpr":"200","askWeight":false}]},{"sets":[{"weightExpr":"83%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"88%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"93%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"93%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"93%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false}]},{"sets":[{"weightExpr":"86%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"220","askWeight":false},{"weightExpr":"90%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"220","askWeight":false},{"weightExpr":"95%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"220","askWeight":false}]}],"name":"t1: Deadlift","id":"botzhxsv","state":{},"finishDayExpr":"","descriptions":["","**T1**. 3\" Deficit Deadlift. Before starting the sets, set your 1RM - by clicking \"Edit\" icon at the exercise.","**T1**. 3\" Deficit Deadlift","**T1**. 2\" Deficit Deadlift","**T1**. 1\" Deficit Deadlift","**T1**"],"descriptionExpr":"day == 3 ? 2 : day == 8 ? 3 : day == 13 ? 4 : day == 18 ? 5 : day == 23 ? 6 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : day == 8 ? 2 : day == 13 ? 3 : day == 18 ? 4 : day == 23 ? 5 : 1","exerciseType":{"equipment":"barbell","id":"legsUpBenchPress"},"variations":[{"sets":[{"weightExpr":"57%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"57%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"57%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"57%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"120","askWeight":false}]},{"sets":[{"weightExpr":"62%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"62%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"62%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"62%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"128","askWeight":false}]},{"sets":[{"weightExpr":"67%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"136","askWeight":false}]},{"sets":[{"weightExpr":"71%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"71%","isAmrap":true,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false}]},{"sets":[{"weightExpr":"52%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"152","askWeight":false}]}],"name":"t2: Legs Up Bench Press","id":"lfmxdwln","state":{},"finishDayExpr":"","descriptions":["","**T2**. Same - set your 1RM before starting the sets","**T2**","**T2**","**T2**","**T2**"],"descriptionExpr":"day == 3 ? 2 : day == 8 ? 3 : day == 13 ? 4 : day == 18 ? 5 : day == 23 ? 6 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : day == 8 ? 2 : day == 13 ? 3 : day == 18 ? 4 : day == 23 ? 5 : 1","reuseUpdateDayScript":"yljaotij","exerciseType":{"equipment":"bodyweight","id":"pullUp"},"descriptions":["","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets"],"descriptionExpr":"day == 3 ? 2 : day == 8 ? 3 : day == 13 ? 4 : day == 18 ? 5 : day == 23 ? 6 : 1","variations":[{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"60"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"64"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"68"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"72"},{"weightExpr":"79%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"79%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false}]},{"sets":[{"weightExpr":"73%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"76","askWeight":true}]}],"name":"t3: Pull Up","id":"clueayao","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : day == 8 ? 2 : day == 13 ? 3 : day == 18 ? 4 : day == 23 ? 5 : 1","reuseUpdateDayScript":"yljaotij","exerciseType":{"equipment":"band","id":"reverseHyperextension"},"descriptions":["","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets"],"descriptionExpr":"day == 3 ? 2 : day == 8 ? 3 : day == 13 ? 4 : day == 18 ? 5 : day == 23 ? 6 : 1","variations":[{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"60"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"64"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"68"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"72"},{"weightExpr":"79%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"79%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false}]},{"sets":[{"weightExpr":"73%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"76","askWeight":true}]}],"name":"t3: Reverse Hyperextension","id":"ohbjegcc","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : day == 8 ? 2 : day == 13 ? 3 : day == 18 ? 4 : day == 23 ? 5 : 1","reuseUpdateDayScript":"yljaotij","exerciseType":{"equipment":"dumbbell","id":"reverseFly"},"descriptions":["","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets"],"descriptionExpr":"day == 3 ? 2 : day == 8 ? 3 : day == 13 ? 4 : day == 18 ? 5 : day == 23 ? 6 : 1","variations":[{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"60"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"64"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"68"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"72"},{"weightExpr":"79%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"79%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false}]},{"sets":[{"weightExpr":"73%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"76","askWeight":true}]}],"name":"t3: Reverse Fly","id":"ahkxqofa","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 4 ? 1 : day == 9 ? 2 : day == 14 ? 3 : day == 19 ? 4 : day == 24 ? 5 : 1","exerciseType":{"equipment":"barbell","id":"slingShotBenchPress"},"variations":[{"sets":[{"weightExpr":"86%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"86%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"86%","isAmrap":true,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"90%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false},{"weightExpr":"90%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false},{"weightExpr":"90%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false},{"weightExpr":"90%","isAmrap":true,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false}]},{"sets":[{"weightExpr":"88%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"93%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"97%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"97%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"97%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"200","askWeight":false}]},{"sets":[{"weightExpr":"95%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"95%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"95%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"95%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"95%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false}]},{"sets":[{"weightExpr":"90%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"220","askWeight":false},{"weightExpr":"95%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"220","askWeight":false},{"weightExpr":"100%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"220","askWeight":false}]}],"name":"t1: Sling Shot Bench Press","id":"mnrnkwxq","state":{},"finishDayExpr":"","descriptions":["","**T1**. Before starting the sets, set your 1RM - by clicking \"Edit\" icon at the exercise.","**T1**","**T1**","**T1**","**T1**"],"descriptionExpr":"day == 4 ? 2 : day == 9 ? 3 : day == 14 ? 4 : day == 19 ? 5 : day == 24 ? 6 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 4 ? 1 : day == 9 ? 2 : day == 14 ? 3 : day == 19 ? 4 : day == 24 ? 5 : 1","exerciseType":{"equipment":"barbell","id":"deadlift"},"variations":[{"sets":[{"weightExpr":"57%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"57%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"57%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"57%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"57%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"57%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"57%","isAmrap":true,"repsExpr":"3","logRpe":false,"timerExpr":"120","askWeight":false}]},{"sets":[{"weightExpr":"62%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"62%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"62%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"62%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"62%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"62%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"62%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"62%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"128","askWeight":false}]},{"sets":[{"weightExpr":"67%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"67%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"136","askWeight":false}]},{"sets":[{"weightExpr":"71%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"71%","isAmrap":true,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false}]},{"sets":[{"weightExpr":"52%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"152","askWeight":false}]}],"name":"t2: Deadlift","id":"xxamkavd","state":{},"finishDayExpr":"","descriptions":["","**T2**. Paused Deadlift. Same - set your 1RM before starting the sets","**T2**. Paused Deadlift.","**T2**. Paused Deadlift.","**T2**","**T2**"],"descriptionExpr":"day == 4 ? 2 : day == 9 ? 3 : day == 14 ? 4 : day == 19 ? 5 : day == 24 ? 6 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 4 ? 1 : day == 9 ? 2 : day == 14 ? 3 : day == 19 ? 4 : day == 24 ? 5 : 1","reuseUpdateDayScript":"yljaotij","exerciseType":{"equipment":"barbell","id":"inclineBenchPressWideGrip"},"descriptions":["","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets"],"descriptionExpr":"day == 4 ? 2 : day == 9 ? 3 : day == 14 ? 4 : day == 19 ? 5 : day == 24 ? 6 : 1","variations":[{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"60"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"64"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"68"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"72"},{"weightExpr":"79%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"79%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false}]},{"sets":[{"weightExpr":"73%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"76","askWeight":true}]}],"name":"t3: Incline Bench Press Wide Grip","id":"rkuxngbf","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 4 ? 1 : day == 9 ? 2 : day == 14 ? 3 : day == 19 ? 4 : day == 24 ? 5 : 1","reuseUpdateDayScript":"yljaotij","exerciseType":{"equipment":"bodyweight","id":"chestDip"},"descriptions":["","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets"],"descriptionExpr":"day == 4 ? 2 : day == 9 ? 3 : day == 14 ? 4 : day == 19 ? 5 : day == 24 ? 6 : 1","variations":[{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"60"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"64"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"68"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"72"},{"weightExpr":"79%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"79%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false}]},{"sets":[{"weightExpr":"73%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"76","askWeight":true}]}],"name":"t3: Chest Dip","id":"dhhbjhwj","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 5 ? 1 : day == 10 ? 2 : day == 15 ? 3 : day == 20 ? 4 : day == 25 ? 5 : 1","exerciseType":{"equipment":"barbell","id":"frontSquat"},"variations":[{"sets":[{"weightExpr":"81%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"81%","isAmrap":true,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"86%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false},{"weightExpr":"86%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false},{"weightExpr":"86%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false},{"weightExpr":"86%","isAmrap":true,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false}]},{"sets":[{"weightExpr":"83%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"88%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"93%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"93%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"93%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"200","askWeight":false}]},{"sets":[{"weightExpr":"90%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"90%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"90%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"90%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"90%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false}]},{"sets":[{"weightExpr":"86%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"220","askWeight":false},{"weightExpr":"90%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"220","askWeight":false},{"weightExpr":"95%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"220","askWeight":false}]}],"name":"t1: Front Squat","id":"nfihujpx","state":{},"finishDayExpr":"","descriptions":["","**T1**. Before starting the sets, set your 1RM - by clicking \"Edit\" icon at the exercise.","**T1**","**T1**","**T1**","**T1**"],"descriptionExpr":"day == 5 ? 2 : day == 10 ? 3 : day == 15 ? 4 : day == 20 ? 5 : day == 25 ? 6 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 5 ? 1 : day == 10 ? 2 : day == 15 ? 3 : day == 20 ? 4 : day == 25 ? 5 : 1","exerciseType":{"equipment":"barbell","id":"benchPressCloseGrip"},"variations":[{"sets":[{"weightExpr":"62%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"62%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"62%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"62%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"120","askWeight":false}]},{"sets":[{"weightExpr":"67%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"128","askWeight":false},{"weightExpr":"67%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"128","askWeight":false}]},{"sets":[{"weightExpr":"71%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"136","askWeight":false},{"weightExpr":"71%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"136","askWeight":false}]},{"sets":[{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"76%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false},{"weightExpr":"76%","isAmrap":true,"repsExpr":"5","logRpe":false,"timerExpr":"144","askWeight":false}]},{"sets":[{"weightExpr":"57%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"152","askWeight":false}]}],"name":"t2: Bench Press Close Grip","id":"fwcjhxep","state":{},"finishDayExpr":"","descriptions":["","**T2**. Same - set your 1RM before starting the sets","**T2**","**T2**","**T2**","**T2**"],"descriptionExpr":"day == 5 ? 2 : day == 10 ? 3 : day == 15 ? 4 : day == 20 ? 5 : day == 25 ? 6 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 5 ? 1 : day == 10 ? 2 : day == 15 ? 3 : day == 20 ? 4 : day == 25 ? 5 : 1","reuseUpdateDayScript":"yljaotij","exerciseType":{"equipment":"barbell","id":"stiffLegDeadlift"},"descriptions":["","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets"],"descriptionExpr":"day == 5 ? 2 : day == 10 ? 3 : day == 15 ? 4 : day == 20 ? 5 : day == 25 ? 6 : 1","variations":[{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"60"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"64"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"68"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"72"},{"weightExpr":"79%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"79%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false}]},{"sets":[{"weightExpr":"73%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"76","askWeight":true}]}],"name":"t3: Stiff Leg Deadlift","id":"sazhotxe","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 5 ? 1 : day == 10 ? 2 : day == 15 ? 3 : day == 20 ? 4 : day == 25 ? 5 : 1","reuseUpdateDayScript":"yljaotij","exerciseType":{"equipment":"barbell","id":"lunge"},"descriptions":["","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets"],"descriptionExpr":"day == 5 ? 2 : day == 10 ? 3 : day == 15 ? 4 : day == 20 ? 5 : day == 25 ? 6 : 1","variations":[{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"60"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"64"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"68"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"72"},{"weightExpr":"79%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"79%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false}]},{"sets":[{"weightExpr":"73%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"76","askWeight":true}]}],"name":"t3: Lunge","id":"renxggwv","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 5 ? 1 : day == 10 ? 2 : day == 15 ? 3 : day == 20 ? 4 : day == 25 ? 5 : 1","reuseUpdateDayScript":"yljaotij","exerciseType":{"equipment":"cable","id":"latPulldown"},"descriptions":["","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets","**T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets"],"descriptionExpr":"day == 5 ? 2 : day == 10 ? 3 : day == 15 ? 4 : day == 20 ? 5 : day == 25 ? 6 : 1","variations":[{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"60"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"60%","repsExpr":"15","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"12","timerExpr":"64"},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"64","askWeight":false}]},{"sets":[{"weightExpr":"73%","repsExpr":"10","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"8","timerExpr":"68"},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false},{"weightExpr":"73%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"68","askWeight":false}]},{"sets":[{"weightExpr":"79%","repsExpr":"8","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"6","timerExpr":"72"},{"weightExpr":"79%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false},{"weightExpr":"79%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"72","askWeight":false}]},{"sets":[{"weightExpr":"73%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"76","askWeight":true}]}],"name":"t3: Lat Pulldown","id":"pglgdtzw","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true}],"name":"GZCL: UHF 5 weeks","days":[{"name":"Day 1","exercises":[{"id":"ocvoyrpj"},{"id":"ouvzzlcg"},{"id":"yljaotij"},{"id":"lsnttjwv"},{"id":"iuqoeokq"}],"id":"tumxsill"},{"name":"Day 2","exercises":[{"id":"maueqjrm"},{"id":"zdufdjpm"},{"id":"ltkpebnv"},{"id":"ixcyxlvu"},{"id":"usbelacb"}],"id":"ldndjlst"},{"name":"Day 3","exercises":[{"id":"botzhxsv"},{"id":"lfmxdwln"},{"id":"clueayao"},{"id":"ohbjegcc"},{"id":"ahkxqofa"}],"id":"wgzkgmao"},{"name":"Day 4","exercises":[{"id":"mnrnkwxq"},{"id":"xxamkavd"},{"id":"rkuxngbf"},{"id":"dhhbjhwj"}],"id":"hrexojqa"},{"name":"Day 5","exercises":[{"id":"nfihujpx"},{"id":"fwcjhxep"},{"id":"sazhotxe"},{"id":"renxggwv"},{"id":"pglgdtzw"}],"id":"dmdimhgh"},{"name":"Day 1","exercises":[{"id":"ocvoyrpj"},{"id":"ouvzzlcg"},{"id":"yljaotij"},{"id":"lsnttjwv"},{"id":"iuqoeokq"}],"id":"cvxkxnlv"},{"name":"Day 2","exercises":[{"id":"maueqjrm"},{"id":"zdufdjpm"},{"id":"ltkpebnv"},{"id":"ixcyxlvu"},{"id":"usbelacb"}],"id":"lnmhqeie"},{"name":"Day 3","exercises":[{"id":"botzhxsv"},{"id":"lfmxdwln"},{"id":"clueayao"},{"id":"ohbjegcc"},{"id":"ahkxqofa"}],"id":"ojxuwsli"},{"name":"Day 4","exercises":[{"id":"mnrnkwxq"},{"id":"xxamkavd"},{"id":"rkuxngbf"},{"id":"dhhbjhwj"}],"id":"nllfbpss"},{"name":"Day 5","exercises":[{"id":"nfihujpx"},{"id":"fwcjhxep"},{"id":"sazhotxe"},{"id":"renxggwv"},{"id":"pglgdtzw"}],"id":"mgtgujrd"},{"name":"Day 1","exercises":[{"id":"ocvoyrpj"},{"id":"ouvzzlcg"},{"id":"yljaotij"},{"id":"lsnttjwv"},{"id":"iuqoeokq"}],"id":"mxnzbeck"},{"name":"Day 2","exercises":[{"id":"maueqjrm"},{"id":"zdufdjpm"},{"id":"ltkpebnv"},{"id":"ixcyxlvu"},{"id":"usbelacb"}],"id":"vjqwxplk"},{"name":"Day 3","exercises":[{"id":"botzhxsv"},{"id":"lfmxdwln"},{"id":"clueayao"},{"id":"ohbjegcc"},{"id":"ahkxqofa"}],"id":"fobaegwl"},{"name":"Day 4","exercises":[{"id":"mnrnkwxq"},{"id":"xxamkavd"},{"id":"rkuxngbf"},{"id":"dhhbjhwj"}],"id":"rgcebwty"},{"name":"Day 5","exercises":[{"id":"nfihujpx"},{"id":"fwcjhxep"},{"id":"sazhotxe"},{"id":"renxggwv"},{"id":"pglgdtzw"}],"id":"jqkfaodg"},{"name":"Day 1","exercises":[{"id":"ocvoyrpj"},{"id":"ouvzzlcg"},{"id":"yljaotij"},{"id":"lsnttjwv"},{"id":"iuqoeokq"}],"id":"uazadpaq"},{"name":"Day 2","exercises":[{"id":"maueqjrm"},{"id":"zdufdjpm"},{"id":"ltkpebnv"},{"id":"ixcyxlvu"},{"id":"usbelacb"}],"id":"jexyjtnh"},{"name":"Day 3","exercises":[{"id":"botzhxsv"},{"id":"lfmxdwln"},{"id":"clueayao"},{"id":"ohbjegcc"},{"id":"ahkxqofa"}],"id":"ongauwva"},{"name":"Day 4","exercises":[{"id":"mnrnkwxq"},{"id":"xxamkavd"},{"id":"rkuxngbf"},{"id":"dhhbjhwj"}],"id":"ugxtdtgr"},{"name":"Day 5","exercises":[{"id":"nfihujpx"},{"id":"fwcjhxep"},{"id":"sazhotxe"},{"id":"renxggwv"},{"id":"pglgdtzw"}],"id":"wxjkqvdy"},{"name":"Day 1","exercises":[{"id":"ocvoyrpj"},{"id":"ouvzzlcg"},{"id":"yljaotij"},{"id":"lsnttjwv"},{"id":"iuqoeokq"}],"id":"jgoeafrv"},{"name":"Day 2","exercises":[{"id":"maueqjrm"},{"id":"zdufdjpm"},{"id":"ltkpebnv"},{"id":"ixcyxlvu"},{"id":"usbelacb"}],"id":"jaksvtke"},{"name":"Day 3","exercises":[{"id":"botzhxsv"},{"id":"lfmxdwln"},{"id":"clueayao"},{"id":"ohbjegcc"},{"id":"ahkxqofa"}],"id":"lxihmkub"},{"name":"Day 4","exercises":[{"id":"mnrnkwxq"},{"id":"xxamkavd"},{"id":"rkuxngbf"},{"id":"dhhbjhwj"}],"id":"tpytpbvi"},{"name":"Day 5","exercises":[{"id":"nfihujpx"},{"id":"fwcjhxep"},{"id":"sazhotxe"},{"id":"renxggwv"},{"id":"pglgdtzw"}],"id":"xkzalktn"}],"id":"gzcl-uhf-5-weeks","planner":{"name":"GZCL: UHF 5w","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"// **T1**. Before starting the sets, set your 1RM - by clicking \"Edit\" icon at the exercise.\nt1: Squat / 2x4 81%, 1x4+ 81% / 180s \n// **T2**. Same - set your 1RM before starting the sets\nt2: Incline Bench Press / 3x10 57%, 1x10+ 57% / 120s\n// **T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets\nt3: Seated Row / 1x12-15 60%+, 4x1+ 60% / 60s / update: custom() {~\n if (setIndex == 1) {\n weights = weights[1]\n }\n~}\n// ...t3: Seated Row\nt3: Bicep Curl[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Seated Leg Curl[1-5] / ...t3: Seated Row/ update: custom() { ...t3: Seated Row }"},{"name":"Day 2","exerciseText":"// ...t1: Squat\nt1: Bench Press / 2x4 81%, 1x4+ 81% / 180s\n// **T2**. Pause Squat. Same - set your 1RM before starting the sets\nt2: Squat / 6x3 67%, 1x3+ 67% / 120s\n// ...t3: Seated Row\nt3: Shoulder Press[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Lateral Raise[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Pec Deck[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }"},{"name":"Day 3","exerciseText":"// **T1**. 3\" Deficit Deadlift. Before starting the sets, set your 1RM - by clicking \"Edit\" icon at the exercise.\nt1: Deadlift / 2x4 71%, 1x4+ 71% / 180s\n// ...t2: Incline Bench Press\nt2: Legs Up Bench Press / 3x10 57%, 1x10+ 57% / 120s\n// ...t3: Seated Row\nt3: Pull Up[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Reverse Hyperextension[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Reverse Fly[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }"},{"name":"Day 4","exerciseText":"// ...t1: Squat\nt1: Sling Shot Bench Press / 2x4 86%, 1x4+ 86% / 180s\n// **T2**. Paused Deadlift. Same - set your 1RM before starting the sets\nt2: Deadlift / 6x3 57%, 1x3+ 57% / 120s\n// ...t3: Seated Row\nt3: Incline Bench Press Wide Grip[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Chest Dip[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row"},{"name":"Day 5","exerciseText":"// ...t1: Squat\nt1: Front Squat / 2x4 81%, 1x4+ 81% / 180s\n// ...t2: Incline Bench Press\nt2: Bench Press Close Grip / 3x10 62%, 1x10+ 62% / 120s\n// ...t3: Seated Row\nt3: Stiff Leg Deadlift[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Lunge[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Lat Pulldown[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }"}]},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":"// **T1**\nt1: Squat / 3x3 86%, 1x3+ 86% / 190s\n// **T2**\nt2: Incline Bench Press / 4x8 62% / 128s\nt3: Seated Row / 1x12-15 60%+, 4x1+ 60% / 64s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 3x3 86%, 1x3+ 86% / 190s\n// **T2**. Pause Squat.\nt2: Squat / 8x2 71% / 128s"},{"name":"Day 3","exerciseText":"// **T1**. 3\" Deficit Deadlift\nt1: Deadlift / 3x3 76%, 1x3+ 76% / 190s\n// **T2**\nt2: Legs Up Bench Press / 4x8 62% / 128s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 3x3 90%, 1x3+ 90% / 190s\n// **T2**. Paused Deadlift.\nt2: Deadlift / 8x2 62% / 128s"},{"name":"Day 5","exerciseText":"t1: Front Squat / 3x3 86%, 1x3+ 86% / 190s\nt2: Bench Press Close Grip / 4x8 67% / 128s"}]},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"t1: Squat / 1x3 83%, 1x2 88%, 2x1 93%, 1x1+ 93% / 200s\nt2: Incline Bench Press / 4x6 67% / 136s\nt3: Seated Row / 1x8-10 73%+, 3x1+ 73% / 68s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 1x3 83%, 1x2 88%, 2x1 93%, 1x1+ 93% / 200s\nt2: Squat / 9x1 76%, 1x1+ 76% / 136s"},{"name":"Day 3","exerciseText":"// **T1**. 2\" Deficit Deadlift\nt1: Deadlift / 4x2 81%, 1x2+ 81% / 200s\nt2: Legs Up Bench Press / 4x6 67% / 136s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 1x3 88%, 1x2 93%, 2x1 97%, 1x1+ 97% / 200s\nt2: Deadlift / 9x1 67%, 1x1+ 67% / 136s"},{"name":"Day 5","exerciseText":"t1: Front Squat / 1x3 83%, 1x2 88%, 2x1 93%, 1x1+ 93% / 200s\nt2: Bench Press Close Grip / 4x6 71% / 136s"}]},{"name":"Week 4","days":[{"name":"Day 1","exerciseText":"t1: Squat / 4x1 90%, 1x1+ 90% / 210s\nt2: Incline Bench Press / 4x5 71%, 1x5+ 71% / 144s\nt3: Seated Row / 1x6-8 79%+, 2x1+ 79% / 72s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 4x1 90%, 1x1+ 90% / 210s\n// **T2**\nt2: Squat / 4x5 74%, 1x5+ 74% / 144s"},{"name":"Day 3","exerciseText":"// **T1**. 1\" Deficit Deadlift\nt1: Deadlift / 1x3 83%, 1x2 88%, 2x1 93%, 1x1+ 93% / 210s\nt2: Legs Up Bench Press / 4x5 71%, 1x5+ 71% / 144s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 4x1 95%, 1x1+ 95% / 210s\n// **T2**\nt2: Deadlift / 4x5 71%, 1x5+ 71% / 144s"},{"name":"Day 5","exerciseText":"t1: Front Squat / 4x1 90%, 1x1+ 90% / 210s\nt2: Bench Press Close Grip / 4x5 76%, 1x5+ 76% / 144s"}]},{"name":"Week 5","days":[{"name":"Day 1","exerciseText":"t1: Squat / 1x3 86%, 1x2 90%, 1x1+ 95% / 220s\nt2: Incline Bench Press / 1x1+ 52% / 152s\nt3: Seated Row / 1x10 73%+ / 76s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 1x3 86%, 1x2 90%, 1x1+ 95% / 220s\nt2: Squat / 1x1+ 57% / 152s"},{"name":"Day 3","exerciseText":"// **T1**\nt1: Deadlift / 1x3 86%, 1x2 90%, 1x1+ 95% / 220s\nt2: Legs Up Bench Press / 1x1+ 52% / 152s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 1x3 90%, 1x2 95%, 1x1+ 100% / 220s\nt2: Deadlift / 1x1+ 52% / 152s"},{"name":"Day 5","exerciseText":"t1: Front Squat / 1x3 86%, 1x2 90%, 1x1+ 95% / 220s\nt2: Bench Press Close Grip / 1x1+ 57% / 152s"}]}]},"nextDay":1,"isMultiweek":true},{"weeks":[{"name":"Week 1","days":[{"id":"rpvbwkah"},{"id":"xyfxwunk"},{"id":"iamzprhr"},{"id":"acouszlt"},{"id":"hlmeexiy"}],"id":"meiilssl"}],"author":"Cody Lefever","clonedAt":1712146576977,"description":"VDIP - Volume-dependent Instensity Progression. A bit unusual program, where each set for each exercise is AMRAP, and we increase the weight based on total completed reps for all sets.\nBefore starting the program, please read <a href=\"https://swoleateveryheight.blogspot.com/2016/11/volume-dependent-intensity-progression.html\" target=\"_blank\">the program explanation on author's blog</a> first!","shortDescription":"Beginner-intermediate program where each set is AMRAP.","url":"https://www.liftosaur.com/programs/gzcl-vdip","tags":[],"exercises":[{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"variations":[{"sets":[{"weightExpr":"80%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false}]}],"name":"t1: Squat","id":"jaaqxbxk","state":{},"finishDayExpr":"{~\n if (sum(completedReps) >= 15) {\n weights += 10lb\n } else if (sum(completedReps) >= 10) {\n weights += 5lb\n }\n~}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"stiffLegDeadlift"},"variations":[{"sets":[{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"120","askWeight":false}]}],"name":"t2: Stiff Leg Deadlift","id":"kilzfxxz","state":{},"finishDayExpr":"{~\n if (sum(completedReps) >= 30) {\n weights += 10lb\n } else if (sum(completedReps) >= 25) {\n weights += 5lb\n }\n~}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"lunge"},"variations":[{"sets":[{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]}],"name":"t3: Lunge","id":"nujiptxh","state":{},"finishDayExpr":"// progress: sum(50, 5lb)\nif (sum(completedReps) >= 50) {\n weights += 5lb\n }","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"bodyweight","id":"pullUp"},"variations":[{"sets":[{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]}],"name":"t3: Pull Up","id":"jyknuxxd","state":{},"finishDayExpr":"// progress: sum(50, 5lb)\nif (sum(completedReps) >= 50) {\n weights += 5lb\n }","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"jaaqxbxk","variationExpr":"day == 2 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"benchPress"},"descriptions":[""],"descriptionExpr":"1","variations":[{"sets":[{"weightExpr":"80%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false}]}],"name":"t1: Bench Press","id":"cuqhmsyo","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"kilzfxxz","variationExpr":"day == 2 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"bentOverRow"},"descriptions":[""],"descriptionExpr":"1","variations":[{"sets":[{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"120","askWeight":false}]}],"name":"t2: Bent Over Row","id":"weypdliw","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"benchPressCloseGrip"},"variations":[{"sets":[{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]}],"name":"t3: Bench Press Close Grip","id":"dnvisopp","state":{},"finishDayExpr":"// progress: sum(50, 5lb)\nif (sum(completedReps) >= 50) {\n weights += 5lb\n }","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : 1","exerciseType":{"equipment":"dumbbell","id":"shoulderPress"},"variations":[{"sets":[{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]}],"name":"t3: Shoulder Press","id":"smuifnkl","state":{},"finishDayExpr":"// progress: sum(50, 5lb)\nif (sum(completedReps) >= 50) {\n weights += 5lb\n }","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"jaaqxbxk","variationExpr":"day == 3 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"deadlift"},"descriptions":[""],"descriptionExpr":"1","variations":[{"sets":[{"weightExpr":"80%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false}]}],"name":"t1: Deadlift","id":"isyhdyct","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"kilzfxxz","variationExpr":"day == 3 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"frontSquat"},"descriptions":[""],"descriptionExpr":"1","variations":[{"sets":[{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"120","askWeight":false}]}],"name":"t2: Front Squat","id":"jwqnffbs","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : 1","exerciseType":{"equipment":"dumbbell","id":"bentOverOneArmRow"},"variations":[{"sets":[{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]}],"name":"t3: Bent Over One Arm Row","id":"dvdwkkwe","state":{},"finishDayExpr":"// progress: sum(50, 5lb)\nif (sum(completedReps) >= 50) {\n weights += 5lb\n }","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : 1","exerciseType":{"equipment":"cable","id":"seatedRow"},"variations":[{"sets":[{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]}],"name":"t3: Seated Row","id":"ipxfsxls","state":{},"finishDayExpr":"// progress: sum(50, 5lb)\nif (sum(completedReps) >= 50) {\n weights += 5lb\n }","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"jaaqxbxk","variationExpr":"day == 4 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"overheadPress"},"descriptions":[""],"descriptionExpr":"1","variations":[{"sets":[{"weightExpr":"80%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false}]}],"name":"t1: Overhead Press","id":"vmayhfwq","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"kilzfxxz","variationExpr":"day == 4 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"pushPress"},"descriptions":[""],"descriptionExpr":"1","variations":[{"sets":[{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"120","askWeight":false}]}],"name":"t2: Push Press","id":"filczyql","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 4 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"inclineBenchPress"},"variations":[{"sets":[{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]}],"name":"t3: Incline Bench Press","id":"vphhsulg","state":{},"finishDayExpr":"// progress: sum(50, 5lb)\nif (sum(completedReps) >= 50) {\n weights += 5lb\n }","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 4 ? 1 : 1","exerciseType":{"equipment":"bodyweight","id":"chestDip"},"variations":[{"sets":[{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]}],"name":"t3: Chest Dip","id":"feoatubk","state":{},"finishDayExpr":"// progress: sum(50, 5lb)\nif (sum(completedReps) >= 50) {\n weights += 5lb\n }","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"jaaqxbxk","variationExpr":"day == 5 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"frontSquat"},"descriptions":[""],"descriptionExpr":"1","variations":[{"sets":[{"weightExpr":"80%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false}]}],"name":"t1: Front Squat","id":"zmkggjom","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"kilzfxxz","variationExpr":"day == 5 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"descriptions":[""],"descriptionExpr":"1","variations":[{"sets":[{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"120","askWeight":false}]}],"name":"t2: Squat","id":"kzujgcpp","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 5 ? 1 : 1","exerciseType":{"equipment":"cable","id":"latPulldown"},"variations":[{"sets":[{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]}],"name":"t3: Lat Pulldown","id":"upxwctne","state":{},"finishDayExpr":"// progress: sum(50, 5lb)\nif (sum(completedReps) >= 50) {\n weights += 5lb\n }","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 5 ? 1 : 1","exerciseType":{"equipment":"ezbar","id":"bicepCurl"},"variations":[{"sets":[{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]}],"name":"t3: Bicep Curl","id":"fyvtdesq","state":{},"finishDayExpr":"// progress: sum(50, 5lb)\nif (sum(completedReps) >= 50) {\n weights += 5lb\n }","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false}],"name":"GZCL: VDIP","days":[{"name":"Day 1","exercises":[{"id":"jaaqxbxk"},{"id":"kilzfxxz"},{"id":"nujiptxh"},{"id":"jyknuxxd"}],"id":"rpvbwkah"},{"name":"Day 2","exercises":[{"id":"cuqhmsyo"},{"id":"weypdliw"},{"id":"dnvisopp"},{"id":"smuifnkl"}],"id":"xyfxwunk"},{"name":"Day 3","exercises":[{"id":"isyhdyct"},{"id":"jwqnffbs"},{"id":"dvdwkkwe"},{"id":"ipxfsxls"}],"id":"iamzprhr"},{"name":"Day 4","exercises":[{"id":"vmayhfwq"},{"id":"filczyql"},{"id":"vphhsulg"},{"id":"feoatubk"}],"id":"acouszlt"},{"name":"Day 5","exercises":[{"id":"zmkggjom"},{"id":"kzujgcpp"},{"id":"upxwctne"},{"id":"fyvtdesq"}],"id":"hlmeexiy"}],"id":"gzcl-vdip","planner":{"name":"GZCL: VDIP","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"t1: Squat / 3x1+ 80% / 180s / progress: custom() {~\n if (sum(completedReps) >= 15) {\n weights += 10lb\n } else if (sum(completedReps) >= 10) {\n weights += 5lb\n }\n~}\nt2: Stiff Leg Deadlift / 3x1+ 60% / 120s / progress: custom() {~\n if (sum(completedReps) >= 30) {\n weights += 10lb\n } else if (sum(completedReps) >= 25) {\n weights += 5lb\n }\n~}\nt3: Lunge / 4x1+ 50% / 60s / progress: sum(50, 5lb)\nt3: Pull Up / ...t3: Lunge / progress: sum(50, 5lb)"},{"name":"Day 2","exerciseText":"t1: Bench Press / ...t1: Squat / progress: custom() { ...t1: Squat }\nt2: Bent Over Row / ...t2: Stiff Leg Deadlift / progress: custom() { ...t2: Stiff Leg Deadlift }\nt3: Bench Press Close Grip / ...t3: Lunge / progress: sum(50, 5lb)\nt3: Shoulder Press / ...t3: Lunge / progress: sum(50, 5lb)"},{"name":"Day 3","exerciseText":"t1: Deadlift / ...t1: Squat / progress: custom() { ...t1: Squat }\nt2: Front Squat / ...t2: Stiff Leg Deadlift / progress: custom() { ...t2: Stiff Leg Deadlift }\nt3: Bent Over One Arm Row / ...t3: Lunge / progress: sum(50, 5lb)\nt3: Seated Row / ...t3: Lunge / progress: sum(50, 5lb)"},{"name":"Day 4","exerciseText":"t1: Overhead Press / ...t1: Squat / progress: custom() { ...t1: Squat }\nt2: Push Press, Barbell / ...t2: Stiff Leg Deadlift / progress: custom() { ...t2: Stiff Leg Deadlift }\nt3: Incline Bench Press / ...t3: Lunge / progress: sum(50, 5lb)\nt3: Chest Dip / ...t3: Lunge / progress: sum(50, 5lb)"},{"name":"Day 5","exerciseText":"t1: Front Squat / ...t1: Squat / progress: custom() { ...t1: Squat }\nt2: Squat / ...t2: Stiff Leg Deadlift / progress: custom() { ...t2: Stiff Leg Deadlift }\nt3: Lat Pulldown / ...t3: Lunge / progress: sum(50, 5lb)\nt3: Bicep Curl, EZ Bar / ...t3: Lunge / progress: sum(50, 5lb)"}]}]},"nextDay":1,"isMultiweek":true},{"deletedDays":[],"weeks":[],"author":"Cody Lefever","clonedAt":1729453008618,"description":"It's the latest Cody program, combining the elements and best parts of other GZCL programs: GZCLP, VDIP, Jacked & Tan 2.0, etc. \n\nBefore starting the program, please read <a href=\"https://www.reddit.com/r/gzcl/comments/aqkdgo/happy_gday_gainerz/\" target=\"_blank\">the program explanation on Reddit</a> first!","shortDescription":"Latest GZCL program combining learnings from all other GZCL programs.","version":1715781344187,"url":"https://www.liftosaur.com/programs/gzcl-general-gainz","tags":[],"deletedWeeks":[],"exercises":[],"name":"GZCL: General Gainz","days":[],"id":"gzcl-general-gainz","deletedExercises":[],"planner":{"name":"GZCL: General Gainz","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"// **T1**.\n// * **Find**: Initially set your 1RM for the exercise, and work up to the first set.\n// * **Extend**: Do the same amount of singles (1 rep) as it was your RM, with the same weight. E.g. if you did 4RM, do 4 sets x 1 rep after. You can extend the number of sets up to 3 extra sets (e.g. for 4RM - up to 7 sets x 1 rep max) if 4RM was easy.\n// * Next time, you'd either try to do the same number of reps with the same weight (**Hold**), or try to **Push** and do more reps.\n// * If you are able to do 6 reps with 6 extensions, the weight will be increased next time\nt1: Squat / 1+x3-6 85% / 180s / update: custom() {~\n if (setIndex == 1) {\n numberOfSets = completedReps[1] > 2 ? completedReps[1] + 1 : 2\n sets(2, 99, 1, 1, 0, weights[1], 180, 0, 0)\n }\n~} / progress: custom() {~\n if (completedReps >= reps && numberOfSets == 7) {\n weights += 5lb\n }\n~}\n\n// **T2**.\n// * **Find**: Initially set your 1RM for the exercise, and work up to the first set.\n// * **Extend**: Do the of \"halfes\" sets (your RM from the first set / 2) so the volume would be double of your RM. E.g. if you did 10RM, do 4 sets x 5 reps (20 total) after. You can extend the number of sets up to 2 extra sets if 10RM was easy.\n// * Next time, you'd either try to do the same number of reps with the same weight (**Hold**), or try to **Push** and do more reps.\n// * If you are able to do 10RM with 4 extensions, the weight will be increased next time\nt2: Romanian Deadlift, Barbell / 1+x6-10 75%, 4x1 75% / 120s / update: custom() {~\n if (setIndex == 1) {\n sets(2, 99, floor(completedReps[1] / 2), floor(completedReps[1] / 2), 0, weights[1], 120, 0, 0)\n }\n~} / progress: custom() {~\n if (completedReps >= reps) {\n weights += 5lb\n }\n~}\n\n// **T3**. All sets are Max Rep Sets (AMRAP).\nt3: Seated Leg Curl / 3x10+ 50% / 90s\n// ...t3: Seated Leg Curl\nt3: Leg Extension / ...t3: Seated Leg Curl"},{"name":"Day 2","exerciseText":"// ...t1: Squat\nt1: Bench Press / ...t1: Squat / progress: custom() { ...t1: Squat } / update: custom() { ...t1: Squat }\n// ...t2: Romanian Deadlift, Barbell\nt2: Incline Bench Press / ...t2: Romanian Deadlift, Barbell / progress: custom() { ...t2: Romanian Deadlift, Barbell } / update: custom() { ...t2: Romanian Deadlift, Barbell }\n// ...t3: Seated Leg Curl\nt3: Seated Row / ...t3: Seated Leg Curl\n// ...t3: Seated Leg Curl\nt3: Lat Pulldown / ...t3: Seated Leg Curl"},{"name":"Day 3","exerciseText":"// ...t1: Squat\nt1: Deadlift / ...t1: Squat / progress: custom() { ...t1: Squat } / update: custom() { ...t1: Squat }\n// ...t2: Romanian Deadlift, Barbell\nt2: Front Squat / ...t2: Romanian Deadlift, Barbell / progress: custom() { ...t2: Romanian Deadlift, Barbell } / update: custom() { ...t2: Romanian Deadlift, Barbell }\n// ...t3: Seated Leg Curl\nt3: Crunch, Cable / ...t3: Seated Leg Curl\n// ...t3: Seated Leg Curl\nt3: Good Morning / ...t3: Seated Leg Curl"},{"name":"Day 4","exerciseText":"// ...t1: Squat\nt1: Overhead Press / ...t1: Squat / progress: custom() { ...t1: Squat } / update: custom() { ...t1: Squat }\n// ...t2: Romanian Deadlift, Barbell\nt2: Chin Up / ...t2: Romanian Deadlift, Barbell / progress: custom() { ...t2: Romanian Deadlift, Barbell } / update: custom() { ...t2: Romanian Deadlift, Barbell }\n// ...t3: Seated Leg Curl\nt3: Bicep Curl / ...t3: Seated Leg Curl\n// ...t3: Seated Leg Curl\nt3: Skullcrusher / ...t3: Seated Leg Curl"}]}]},"nextDay":1,"isMultiweek":true},{"deletedDays":[],"weeks":[],"author":"Cody Lefever","clonedAt":1723396652751,"description":"It's an intermediate/advanced program for hypertrophy, with very flexible progression logic.\n\n\nMake sure to read <a href=\"https://swoleateveryheight.blogspot.com/2022/01/general-gainz-body-building.html\" target=\"_blank\">Cody's program description</a> before starting the program!\n\n\n\nThe program by default contains A days only (so Day 1A, Day 2A, etc) - feel\nfree to change that by using other days exercises from Cody's GGBB post, or\njust coming up with your own. The weekly volume per muscle group may help you\nto come up with proper exercises. Note that the program contains TONS of\nvolume, so feel free to adjust if you don't need that much - remove some sets,\nmaybe the last pair of t3 exercises, etc.\n\n\n\nThe program is supposed to be done in 4 supersets each day, supersetting t2 and\nt3, so the exercise order is set like that - t2, t3, t2, t3, t2, t3... The\nweights for T2s will be automatically bumped up once you hit 6 extensions and\n10 reps on the first set, and for T3s - once you hit at least 20 on each set.\n\n\n\nIn the blogpost Cody also recommends tracking effort, in the app it's done by\nRPE logging. So, @8 is easy effort, @9 is medium, @10 is hard.\n\n\n\nOther than that - it's the same old General Gainz with T2s - so all those\nfind,push,hold,extend actions. The app will show the last week sets/reps/RPE\netc for the exercise, so based on that you can make a decision what part you'll\npush and what parts you'll hold this time.\n\n\n","shortDescription":"General Gainz variation for hypertrophy/bodybuilding","url":"https://swoleateveryheight.blogspot.com/2022/01/general-gainz-body-building.html","tags":[],"deletedWeeks":[],"exercises":[],"name":"GZCL: General Gainz - Bodybuilding","days":[{"name":"Day 1","exercises":[],"id":"jhfzuizy"}],"id":"gzcl-ggbb","deletedExercises":[],"planner":{"name":"GZCL: General Gainz - Bodybuilding","weeks":[{"name":"Week 1","days":[{"name":"Day 1A: Legs & Abs","exerciseText":"/// A template exercise for all the T2s in the program\n\n// **T2**.\n// * **Find**: Initially find your 6RM on the first set. After you found your weight for 6RM - update that weight by tapping on the edit icon and setting weight there, and then tap on the first set to complete it.\n// * **Extend**: Do the of \"halfes\" sets (your RM from the first set / 2) so the volume would be double of your RM. E.g. if you did 10RM, do 4 sets x 5 reps (20 total) after. You can extend the number of sets up to 2 extra sets if 10RM was easy.\n// * Next time, try to **Push** one of the variables (e.g. reps or number of sets), and **Hold** (i.e. keep the same) other variables.\n// * Once you are able to do 10RM with 6 extensions, the weight will be increased next time\nt2a_template: Squat / used: none / 1x6-10, 4+x3 / @8+ 10s 85% / update: custom() {~\n if (setIndex == 1) {\n sets(2, 99, floor(completedReps[1] / 2), floor(completedReps[1] / 2), 0, weights[1], 10, RPE[1], 1)\n }\n~} / progress: custom(increase: 10lb) {~\n if (numberOfSets == 7 && completedReps >= reps) {\n weights += state.increase\n }\n~}\n\n/// Actual exercises:\n\n// ...t2a_template: Squat\nt2a: Safety Squat Bar Squat, Barbell / 1x6-10, 4+x3 / @8+ 10s 85% \\\n / update: custom() { ...t2a_template: Squat } \\\n / progress: custom(increase: 10lb) { ...t2a_template: Squat }\n// **T3**\nt3a: Ab Wheel, Bodyweight / 1x15-20, 3x15-20+ / @8+ 120s 50%\n// ...t2a_template: Squat\nt2b: Romanian Deadlift, Barbell / 1x6-10, 4+x3 / @8+ 10s 85% \\\n / update: custom() { ...t2a_template: Squat } \\\n / progress: custom(increase: 10lb) { ...t2a_template: Squat }\n// **T3**\nt3b: Cable Crunch, Cable / 1x15-20, 3x15-20+ / @8+ 120s 50% / progress: lp(5lb)\n// ...t2a_template: Squat\nt2c: Leg Press, Leverage Machine / 1x6-10, 4+x3 / @8+ 10s 85% \\\n / update: custom() { ...t2a_template: Squat } \\\n / progress: custom(increase: 10lb) { ...t2a_template: Squat }\n// **T3**\nt3c: Seated Leg Curl, Leverage Machine / 1x15-20, 3x15-20+ / @8+ 120s 50% / progress: lp(5lb)\n// **T3**\nt3d: Standing Calf Raise, Barbell / 1x15-20, 3x15-20+ / @8+ 10s 50% / progress: lp(5lb)\n// **T3**\nt3e: Cable Twist, Cable / 1x15-20, 3x15-20+ / @8+ 120s 50% / progress: lp(5lb)"},{"name":"Day 2A - Shoulders","exerciseText":"// ...t2a_template: Squat\nt2a: Behind The Neck Press, Barbell / 1x6-10, 4+x3 / @8+ 10s 85% \\\n / update: custom() { ...t2a_template: Squat } \\\n / progress: custom(increase: 10lb) { ...t2a_template: Squat }\n// **T3**\nt3a: Reverse Fly, Dumbbell / 1x15-20, 3x15-20+ / @8+ 120s 50% / progress: lp(5lb)\n// ...t2a_template: Squat\nt2b: Incline Bench Press, Barbell / 1x6-10, 4+x3 / @8+ 10s 85% \\\n / update: custom() { ...t2a_template: Squat } \\\n / progress: custom(increase: 10lb) { ...t2a_template: Squat }\n// **T3**\nt3b: Lateral Raise, Cable / 1x15-20, 3x15-20+ / @8+ 120s 50% / progress: lp(5lb)\n// ...t2a_template: Squat\nt2c: Chest Dip, Bodyweight / 1x6-10, 4+x3 / @8+ 10s 85% \\\n / update: custom() { ...t2a_template: Squat } \\\n / progress: custom(increase: 10lb) { ...t2a_template: Squat }\n// **T3**\nt3c: Front Raise, Cable / 1x15-20, 3x15-20+ / @8+ 120s 50% / progress: lp(5lb)\n// **T3**\nt3d: Push Up, Bodyweight / 1x15-20, 3x15-20+ / @8+ 10s 50% / progress: lp(5lb)\n// **T3**\nt3e: Lateral Raise, Dumbbell / 1x15-20, 3x15-20+ / @8+ 120s 50% / progress: lp(5lb)"},{"name":"Day 3A - Back","exerciseText":"// ...t2a_template: Squat\nt2a: Clean, Barbell / 1x6-10, 4+x3 / @8+ 10s 85% \\\n / update: custom() { ...t2a_template: Squat } \\\n / progress: custom(increase: 10lb) { ...t2a_template: Squat }\n// **T3**\nt3a: Pull Up, Bodyweight / 1x15-20, 3x15-20+ / @8+ 120s 50% / progress: lp(5lb)\n// ...t2a_template: Squat\nt2b: Bent Over Row, Barbell / 1x6-10, 4+x3 / @8+ 10s 85% \\\n / update: custom() { ...t2a_template: Squat } \\\n / progress: custom(increase: 10lb) { ...t2a_template: Squat }\n// **T3**\nt3b: Lat Pulldown, Cable / 1x15-20, 3x15-20+ / @8+ 120s 50% / progress: lp(5lb)\n// ...t2a_template: Squat\nt2c: Seated Row, Cable / 1x6-10, 4+x3 / @8+ 10s 85% \\\n / update: custom() { ...t2a_template: Squat } \\\n / progress: custom(increase: 10lb) { ...t2a_template: Squat }\n// **T3**\nt3c: Shoulder Press, Dumbbell / 1x15-20, 3x15-20+ / @8+ 120s 50% / progress: lp(5lb)\n// **T3**\nt3d: Bent Over One Arm Row, Dumbbell / 1x15-20, 3x15-20+ / @8+ 10s 50% / progress: lp(5lb)\n// **T3**\nt3e: Shrug, Dumbbell / 1x15-20, 3x15-20+ / @8+ 120s 50% / progress: lp(5lb)"},{"name":"Day 4A - Arms","exerciseText":"// ...t2a_template: Squat\nt2a: Bicep Curl, EZ Bar / 1x6-10, 4+x3 / @8+ 10s 85% \\\n / update: custom() { ...t2a_template: Squat } \\\n / progress: custom(increase: 10lb) { ...t2a_template: Squat }\n// **T3**\nt3a: Triceps Pushdown, Cable / 1x15-20, 3x15-20+ / @8+ 120s 50% / progress: lp(5lb)\n// ...t2a_template: Squat\nt2b: Triceps Extension, Dumbbell / 1x6-10, 4+x3 / @8+ 10s 85% \\\n / update: custom() { ...t2a_template: Squat } \\\n / progress: custom(increase: 10lb) { ...t2a_template: Squat }\n// **T3**\nt3b: Bicep Curl, Cable / 1x15-20, 3x15-20+ / @8+ 120s 50% / progress: lp(5lb)\n// **T3**\nt3c: Bicep Curl, Band / 1x15-20, 3x15-20+ / @8+ 10s 50% / progress: lp(5lb)\n// **T3**\nt3d: Triceps Extension, Band / 1x15-20, 3x15-20+ / @8+ 120s 50% / progress: lp(5lb)\n// **T3**\nt3e: Hammer Curl, Dumbbell / 1x15-20, 3x15-20+ / @8+ 10s 50% / progress: lp(5lb)\n// **T3**\nt3f: Skullcrusher, EZ Bar / 1x15-20, 3x15-20+ / @8+ 120s 50% / progress: lp(5lb)"}]}]},"nextDay":1,"isMultiweek":false},{"weeks":[{"name":"Week 1","days":[{"id":"jxklgpen"},{"id":"bfqwcikk"},{"id":"tiqvkbte"},{"id":"xgajonck"}],"id":"cqynugqp"},{"name":"Week 2","days":[{"id":"pzknstwi"},{"id":"wxtduokr"},{"id":"kbkkbypd"},{"id":"erjcnxow"}],"id":"owasgkgm"},{"name":"Week 3","days":[{"id":"pvctbuyb"},{"id":"lfofehys"},{"id":"fkqfgrkh"},{"id":"cgbtqyzj"}],"id":"ajmhhcau"},{"name":"Week 4","days":[{"id":"sohddfqx"},{"id":"slxhjzmc"},{"id":"bzbkzyjo"},{"id":"jzcxrpph"}],"id":"bvgpdhsl"},{"name":"Week 5","days":[{"id":"dnifkgob"},{"id":"keuswvax"},{"id":"akmgkgbf"},{"id":"qnbbrvfb"}],"id":"ahahpxcc"},{"name":"Week 6","days":[{"id":"ajwwauzd"},{"id":"kfsqjozi"},{"id":"pxhkchrr"},{"id":"yncpihli"}],"id":"vdqhqryc"},{"name":"Week 7","days":[{"id":"ntkhsezs"},{"id":"qqhpvsyx"},{"id":"lazsdbln"},{"id":"shaejqow"}],"id":"jkomtczs"},{"name":"Week 8","days":[{"id":"mphuolzp"},{"id":"pqmknhst"},{"id":"ijvrgipl"},{"id":"bzxstdaq"}],"id":"uviaqgqp"},{"name":"Week 9","days":[{"id":"uzzbieum"},{"id":"rkhokjzo"},{"id":"smqrvbhz"},{"id":"rkheimyl"}],"id":"bognarsj"},{"name":"Week 10","days":[{"id":"xipwzska"},{"id":"lmtpeyvf"},{"id":"ynteigje"},{"id":"nkvvkjvm"}],"id":"ciiqwnfb"},{"name":"Week 11","days":[{"id":"igdiiycz"},{"id":"mivphimu"},{"id":"opiohgwl"},{"id":"zzwcjblz"}],"id":"oolkziuf"},{"name":"Week 12","days":[{"id":"zccyclyl"},{"id":"ggnstmuh"},{"id":"ctknhbrx"},{"id":"ijnlxxmc"}],"id":"rwirvcfy"}],"author":"/u/benjaminbk","clonedAt":1712147358224,"description":"Fun adaptation of GZCL: General Gainz program, with several variations of really interesting progression schemes available. \n\nBy default the program is set up with Classic progressions, but in the there're all possible progressions in the exercise library available. Just add/change an exercise, and specify \"Reuse logic\" to one of the progression schemes you wish. \n\n\nMake sure to read the <a href=\"https://www.reddit.com/r/gzcl/comments/12ggfn7/burrito_but_big_a_general_gainzbased_12week/\">original post on Reddit</a> describing the program before starting!\n","shortDescription":"Hypertrophy adaptation of General Gainz, as a 12-week program.","url":"https://www.liftosaur.com/programs/gzcl-general-gainz-burrito-but-big","tags":[],"exercises":[{"quickAddSets":true,"variationExpr":"day == 1 ? 1 : day == 5 ? 2 : day == 9 ? 3 : day == 13 ? 4 : day == 17 ? 5 : day == 21 ? 6 : day == 25 ? 7 : day == 29 ? 8 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"descriptions":["","**T1 Leader Classic**. Work up to the RM of the first set, then record the weight.\nThen do 4-6 \"half\" sets (same weight, half of the reps).","**T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T1 Leader Classic**. Beginning of the second mesocycle - again, work up to the RM of the first set, then record the weight.\nThen do 4-6 \"half\" sets (same weight, half of the reps).","**T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more."],"descriptionExpr":"day == 1 ? 2 : day == 5 ? 3 : day == 9 ? 4 : day == 13 ? 5 : day == 17 ? 6 : day == 21 ? 7 : day == 25 ? 8 : day == 29 ? 9 : 1","variations":[{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"85%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","repsExpr":"8","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"7","timerExpr":"180"},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","repsExpr":"9","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"8","timerExpr":"180"},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","repsExpr":"10","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"9","timerExpr":"180"},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"85%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","repsExpr":"8","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"7","timerExpr":"180"},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","repsExpr":"9","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"8","timerExpr":"180"},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","repsExpr":"10","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"9","timerExpr":"180"},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false}]}],"name":"t1_classic: Squat","id":"fipoqfpl","state":{},"finishDayExpr":"{~\n weights = weights[1]\n~}","updateDayExpr":"{~\n if (setIndex == 1) {\n weights = weights[1]\n }\n~}","enableRpe":false,"enableRepRanges":true},{"quickAddSets":true,"reuseFinishDayScript":"fipoqfpl","variationExpr":"day == 1 ? 1 : day == 5 ? 2 : day == 9 ? 3 : day == 13 ? 4 : day == 17 ? 5 : day == 21 ? 6 : day == 25 ? 7 : day == 29 ? 8 : 1","reuseUpdateDayScript":"fipoqfpl","exerciseType":{"equipment":"barbell","id":"romanianDeadlift"},"descriptions":["","**T2 Leader Classic**. Work up to the RM of the first set, then record the weight.\nThen do 4-6 \"half\" sets (same weight, half of the reps).","**T2 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T2 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T2 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T2 Leader Classic**. Beginning of the second mesocycle - again, work up to the RM of the first set, then record the weight.\nThen do 4-6 \"half\" sets (same weight, half of the reps).","**T2 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T2 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T2 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more."],"descriptionExpr":"day == 1 ? 2 : day == 5 ? 3 : day == 9 ? 4 : day == 13 ? 5 : day == 17 ? 6 : day == 21 ? 7 : day == 25 ? 8 : day == 29 ? 9 : 1","variations":[{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","repsExpr":"10","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"9","timerExpr":"180"},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","repsExpr":"11","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"10","timerExpr":"180"},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","repsExpr":"12","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"11","timerExpr":"180"},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","repsExpr":"10","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"9","timerExpr":"180"},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","repsExpr":"11","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"10","timerExpr":"180"},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","repsExpr":"12","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"11","timerExpr":"180"},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"180","askWeight":false}]}],"name":"t2_classic: Romanian Deadlift","id":"hvjrvico","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":true,"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"descriptions":["","**T1 Leader Conditioning**. Similar to Classic, but after\nthe first set, do the conditioning part - do the **\"conditioning\"** part -\n**12-18 reps** total within **10** minutes with the same weight. You can do\nthem by sets of 1 rep, 2 reps or 3 reps, every 60 seconds or so.\nUse \"+\" button to add the sets."],"descriptionExpr":"day == 1 ? 2 : 1","variations":[{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"180","askWeight":true}]}],"name":"t1_leader_cond: Squat","id":"xmnvcigt","state":{},"finishDayExpr":"","updateDayExpr":"{~\n var.threshold = reps[1] == 6 ? 12 :\n reps[1] == 8 ? 14 :\n reps[1] == 9 ? 16 : 18\n if ((sum(completedReps) - reps[1]) < var.threshold) {\n numberOfSets += 1\n sets(numberOfSets, numberOfSets, 1, 3, 0, weights[1], 60, 0, 0)\n }\n~}","enableRpe":false,"enableRepRanges":false},{"quickAddSets":true,"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"descriptions":["","**T2 Leader Conditioning**. Similar to Classic, but after\nthe first set, do the conditioning part - do the **\"conditioning\"** part -\n**16-27 reps** total within **10** minutes with the same weight. You can do\nthem by sets of 1 rep, 2 reps or 3 reps, every 60 seconds or so.\nUse \"+\" button to add the sets."],"descriptionExpr":"day == 1 ? 2 : 1","variations":[{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"180","askWeight":true}]}],"name":"t2_leader_cond: Squat","id":"dwapepev","state":{},"finishDayExpr":"{~\n weights = weights[1]\n~}","updateDayExpr":"{~\n var.threshold = reps[1] == 8 ? 16 :\n reps[1] == 10 ? 18 :\n reps[1] == 11 ? 20 : 22 \n if ((sum(completedReps) - reps[1]) < var.threshold) {\n numberOfSets += 1\n sets(numberOfSets, numberOfSets, 1, 3, 0, weights[1], 60, 0, 0)\n }\n~}","enableRpe":false,"enableRepRanges":false},{"quickAddSets":true,"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"descriptions":["","**T2 Leader High-Volume**. Similar to Classic, but after\nthe first set do the **\"high volume\"** part - 3 sets of **5-7 reps**.\nTry to get as close to the top range as possible!"],"descriptionExpr":"day == 1 ? 2 : 1","variations":[{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"10","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"80%","isAmrap":false,"repsExpr":"7","minRepsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"7","minRepsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"7","minRepsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"t2_leader_high_volume: Squat","id":"ykaqnsoz","state":{},"finishDayExpr":"{~\n weights = weights[1]\n~}","updateDayExpr":"{~\n if (setIndex == 1) {\n weights = weights[1]\n }\n~}","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"descriptions":["","**T2 Leader Widowmaker**. Initially pick the weight you want to have **20 RM** of on **week 4**.\nAttempt it (staying within 10-20 range), record the weight.\nEach week you'll work towards that goal, trying to get closer and closer to the goal.\nAfter the attempt, do \"half-sets\" - do 4 sets with half of your RM set reps."],"descriptionExpr":"day == 1 ? 2 : 1","variations":[{"sets":[{"weightExpr":"70%","repsExpr":"20","logRpe":false,"askWeight":true,"isAmrap":false,"minRepsExpr":"10","timerExpr":"180"},{"weightExpr":"70%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"70%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"70%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"70%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false}]}],"name":"t2_leader_widowmaker: Squat","id":"knqntnsv","state":{},"finishDayExpr":"{~\n weights = weights[1]\n~}","updateDayExpr":"{~\n if (setIndex == 1) {\n weights = weights[1]\n reps = floor(completedReps[1] / 2)\n }\n~}","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 4 ? 2 : day == 5 ? 3 : day == 8 ? 4 : day == 9 ? 5 : day == 12 ? 6 : day == 13 ? 7 : day == 16 ? 8 : day == 17 ? 9 : day == 20 ? 10 : day == 21 ? 11 : day == 24 ? 12 : day == 25 ? 13 : day == 28 ? 14 : day == 29 ? 15 : day == 32 ? 16 : day == 33 ? 17 : day == 36 ? 18 : day == 37 ? 19 : day == 40 ? 20 : day == 41 ? 21 : day == 44 ? 22 : day == 45 ? 23 : day == 48 ? 24 : 1","exerciseType":{"equipment":"ezbar","id":"bicepCurl"},"variations":[{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]}],"name":"t3: Bicep Curl","id":"ursidqxo","state":{},"finishDayExpr":"","descriptions":["","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps."],"descriptionExpr":"day == 1 ? 2 : day == 4 ? 3 : day == 5 ? 4 : day == 8 ? 5 : day == 9 ? 6 : day == 12 ? 7 : day == 13 ? 8 : day == 16 ? 9 : day == 17 ? 10 : day == 20 ? 11 : day == 21 ? 12 : day == 24 ? 13 : day == 25 ? 14 : day == 28 ? 15 : day == 29 ? 16 : day == 32 ? 17 : day == 33 ? 18 : day == 36 ? 19 : day == 37 ? 20 : day == 40 ? 21 : day == 41 ? 22 : day == 44 ? 23 : day == 45 ? 24 : day == 48 ? 25 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 5 ? 2 : day == 9 ? 3 : day == 13 ? 4 : day == 17 ? 5 : day == 21 ? 6 : day == 25 ? 7 : day == 29 ? 8 : day == 33 ? 9 : day == 37 ? 10 : day == 41 ? 11 : day == 45 ? 12 : 1","exerciseType":{"equipment":"dumbbell","id":"reverseFly"},"variations":[{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]}],"name":"t3: Reverse Fly","id":"rgtgejfv","state":{},"finishDayExpr":"","descriptions":["","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps."],"descriptionExpr":"day == 1 ? 2 : day == 5 ? 3 : day == 9 ? 4 : day == 13 ? 5 : day == 17 ? 6 : day == 21 ? 7 : day == 25 ? 8 : day == 29 ? 9 : day == 33 ? 10 : day == 37 ? 11 : day == 41 ? 12 : day == 45 ? 13 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":true,"reuseFinishDayScript":"fipoqfpl","variationExpr":"day == 2 ? 1 : day == 6 ? 2 : day == 10 ? 3 : day == 14 ? 4 : day == 18 ? 5 : day == 22 ? 6 : day == 26 ? 7 : day == 30 ? 8 : 1","reuseUpdateDayScript":"fipoqfpl","exerciseType":{"equipment":"barbell","id":"benchPress"},"descriptions":["","**T1 Leader Classic**. Work up to the RM of the first set, then record the weight.\nThen do 4-6 \"half\" sets (same weight, half of the reps).","**T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T1 Leader Classic**. Beginning of the second mesocycle - again, work up to the RM of the first set, then record the weight.\nThen do 4-6 \"half\" sets (same weight, half of the reps).","**T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more."],"descriptionExpr":"day == 2 ? 2 : day == 6 ? 3 : day == 10 ? 4 : day == 14 ? 5 : day == 18 ? 6 : day == 22 ? 7 : day == 26 ? 8 : day == 30 ? 9 : 1","variations":[{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"85%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","repsExpr":"8","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"7","timerExpr":"180"},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","repsExpr":"9","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"8","timerExpr":"180"},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","repsExpr":"10","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"9","timerExpr":"180"},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"85%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","repsExpr":"8","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"7","timerExpr":"180"},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","repsExpr":"9","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"8","timerExpr":"180"},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","repsExpr":"10","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"9","timerExpr":"180"},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false}]}],"name":"t1_classic: Bench Press","id":"apiqcjma","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":true,"reuseFinishDayScript":"fipoqfpl","variationExpr":"day == 2 ? 1 : day == 6 ? 2 : day == 10 ? 3 : day == 14 ? 4 : day == 18 ? 5 : day == 22 ? 6 : day == 26 ? 7 : day == 30 ? 8 : 1","reuseUpdateDayScript":"fipoqfpl","exerciseType":{"equipment":"barbell","id":"overheadPress"},"descriptions":["","**T2 Leader Classic**. Work up to the RM of the first set, then record the weight.\nThen do 4-6 \"half\" sets (same weight, half of the reps).","**T2 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T2 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T2 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T2 Leader Classic**. Beginning of the second mesocycle - again, work up to the RM of the first set, then record the weight.\nThen do 4-6 \"half\" sets (same weight, half of the reps).","**T2 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T2 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T2 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more."],"descriptionExpr":"day == 2 ? 2 : day == 6 ? 3 : day == 10 ? 4 : day == 14 ? 5 : day == 18 ? 6 : day == 22 ? 7 : day == 26 ? 8 : day == 30 ? 9 : 1","variations":[{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","repsExpr":"10","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"9","timerExpr":"180"},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","repsExpr":"11","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"10","timerExpr":"180"},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","repsExpr":"12","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"11","timerExpr":"180"},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","repsExpr":"10","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"9","timerExpr":"180"},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","repsExpr":"11","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"10","timerExpr":"180"},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","repsExpr":"12","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"11","timerExpr":"180"},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"180","askWeight":false}]}],"name":"t2_classic: Overhead Press","id":"ltitfzrj","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 6 ? 2 : day == 10 ? 3 : day == 14 ? 4 : day == 18 ? 5 : day == 22 ? 6 : day == 26 ? 7 : day == 30 ? 8 : day == 34 ? 9 : day == 38 ? 10 : day == 42 ? 11 : day == 46 ? 12 : 1","exerciseType":{"equipment":"barbell","id":"pendlayRow"},"variations":[{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]}],"name":"t3: Pendlay Row","id":"thifyvvh","state":{},"finishDayExpr":"","descriptions":["","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps."],"descriptionExpr":"day == 2 ? 2 : day == 6 ? 3 : day == 10 ? 4 : day == 14 ? 5 : day == 18 ? 6 : day == 22 ? 7 : day == 26 ? 8 : day == 30 ? 9 : day == 34 ? 10 : day == 38 ? 11 : day == 42 ? 12 : day == 46 ? 13 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 6 ? 2 : day == 10 ? 3 : day == 14 ? 4 : day == 18 ? 5 : day == 22 ? 6 : day == 26 ? 7 : day == 30 ? 8 : day == 34 ? 9 : day == 38 ? 10 : day == 42 ? 11 : day == 46 ? 12 : 1","exerciseType":{"equipment":"dumbbell","id":"lateralRaise"},"variations":[{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]}],"name":"t3: Lateral Raise","id":"lcjohglb","state":{},"finishDayExpr":"","descriptions":["","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps."],"descriptionExpr":"day == 2 ? 2 : day == 6 ? 3 : day == 10 ? 4 : day == 14 ? 5 : day == 18 ? 6 : day == 22 ? 7 : day == 26 ? 8 : day == 30 ? 9 : day == 34 ? 10 : day == 38 ? 11 : day == 42 ? 12 : day == 46 ? 13 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":true,"reuseFinishDayScript":"fipoqfpl","variationExpr":"day == 3 ? 1 : day == 7 ? 2 : day == 11 ? 3 : day == 15 ? 4 : day == 19 ? 5 : day == 23 ? 6 : day == 27 ? 7 : day == 31 ? 8 : 1","reuseUpdateDayScript":"fipoqfpl","exerciseType":{"equipment":"barbell","id":"deadlift"},"descriptions":["","**T1 Leader Classic**. Work up to the RM of the first set, then record the weight.\nThen do 4-6 \"half\" sets (same weight, half of the reps).","**T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T1 Leader Classic**. Beginning of the second mesocycle - again, work up to the RM of the first set, then record the weight.\nThen do 4-6 \"half\" sets (same weight, half of the reps).","**T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more."],"descriptionExpr":"day == 3 ? 2 : day == 7 ? 3 : day == 11 ? 4 : day == 15 ? 5 : day == 19 ? 6 : day == 23 ? 7 : day == 27 ? 8 : day == 31 ? 9 : 1","variations":[{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"85%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","repsExpr":"8","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"7","timerExpr":"180"},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","repsExpr":"9","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"8","timerExpr":"180"},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","repsExpr":"10","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"9","timerExpr":"180"},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"85%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","repsExpr":"8","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"7","timerExpr":"180"},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","repsExpr":"9","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"8","timerExpr":"180"},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","repsExpr":"10","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"9","timerExpr":"180"},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false}]}],"name":"t1_classic: Deadlift","id":"vjvdbwee","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":true,"reuseFinishDayScript":"fipoqfpl","variationExpr":"day == 3 ? 1 : day == 7 ? 2 : day == 11 ? 3 : day == 15 ? 4 : day == 19 ? 5 : day == 23 ? 6 : day == 27 ? 7 : day == 31 ? 8 : 1","reuseUpdateDayScript":"fipoqfpl","exerciseType":{"equipment":"barbell","id":"frontSquat"},"descriptions":["","**T2 Leader Classic**. Work up to the RM of the first set, then record the weight.\nThen do 4-6 \"half\" sets (same weight, half of the reps).","**T2 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T2 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T2 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T2 Leader Classic**. Beginning of the second mesocycle - again, work up to the RM of the first set, then record the weight.\nThen do 4-6 \"half\" sets (same weight, half of the reps).","**T2 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T2 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T2 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more."],"descriptionExpr":"day == 3 ? 2 : day == 7 ? 3 : day == 11 ? 4 : day == 15 ? 5 : day == 19 ? 6 : day == 23 ? 7 : day == 27 ? 8 : day == 31 ? 9 : 1","variations":[{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","repsExpr":"10","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"9","timerExpr":"180"},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","repsExpr":"11","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"10","timerExpr":"180"},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","repsExpr":"12","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"11","timerExpr":"180"},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","repsExpr":"10","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"9","timerExpr":"180"},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","repsExpr":"11","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"10","timerExpr":"180"},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","repsExpr":"12","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"11","timerExpr":"180"},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"180","askWeight":false}]}],"name":"t2_classic: Front Squat","id":"ftuphyyd","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : day == 7 ? 2 : day == 11 ? 3 : day == 15 ? 4 : day == 19 ? 5 : day == 23 ? 6 : day == 27 ? 7 : day == 31 ? 8 : day == 35 ? 9 : day == 39 ? 10 : day == 43 ? 11 : day == 47 ? 12 : 1","exerciseType":{"equipment":"bodyweight","id":"hangingLegRaise"},"variations":[{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]}],"name":"t3: Hanging Leg Raise","id":"kyxpqrpn","state":{},"finishDayExpr":"","descriptions":["","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps."],"descriptionExpr":"day == 3 ? 2 : day == 7 ? 3 : day == 11 ? 4 : day == 15 ? 5 : day == 19 ? 6 : day == 23 ? 7 : day == 27 ? 8 : day == 31 ? 9 : day == 35 ? 10 : day == 39 ? 11 : day == 43 ? 12 : day == 47 ? 13 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : day == 7 ? 2 : day == 11 ? 3 : day == 15 ? 4 : day == 19 ? 5 : day == 23 ? 6 : day == 27 ? 7 : day == 31 ? 8 : day == 35 ? 9 : day == 39 ? 10 : day == 43 ? 11 : day == 47 ? 12 : 1","exerciseType":{"equipment":"ezbar","id":"skullcrusher"},"variations":[{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]}],"name":"t3: Skullcrusher","id":"nkclahrw","state":{},"finishDayExpr":"","descriptions":["","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps."],"descriptionExpr":"day == 3 ? 2 : day == 7 ? 3 : day == 11 ? 4 : day == 15 ? 5 : day == 19 ? 6 : day == 23 ? 7 : day == 27 ? 8 : day == 31 ? 9 : day == 35 ? 10 : day == 39 ? 11 : day == 43 ? 12 : day == 47 ? 13 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":true,"reuseFinishDayScript":"fipoqfpl","variationExpr":"day == 4 ? 1 : day == 8 ? 2 : day == 12 ? 3 : day == 16 ? 4 : day == 20 ? 5 : day == 24 ? 6 : day == 28 ? 7 : day == 32 ? 8 : 1","reuseUpdateDayScript":"fipoqfpl","exerciseType":{"equipment":"barbell","id":"overheadPress"},"descriptions":["","**T1 Leader Classic**. Work up to the RM of the first set, then record the weight.\nThen do 4-6 \"half\" sets (same weight, half of the reps).","**T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T1 Leader Classic**. Beginning of the second mesocycle - again, work up to the RM of the first set, then record the weight.\nThen do 4-6 \"half\" sets (same weight, half of the reps).","**T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more."],"descriptionExpr":"day == 4 ? 2 : day == 8 ? 3 : day == 12 ? 4 : day == 16 ? 5 : day == 20 ? 6 : day == 24 ? 7 : day == 28 ? 8 : day == 32 ? 9 : 1","variations":[{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"85%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","repsExpr":"8","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"7","timerExpr":"180"},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","repsExpr":"9","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"8","timerExpr":"180"},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","repsExpr":"10","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"9","timerExpr":"180"},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"85%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","repsExpr":"8","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"7","timerExpr":"180"},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","repsExpr":"9","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"8","timerExpr":"180"},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","repsExpr":"10","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"9","timerExpr":"180"},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false}]}],"name":"t1_classic: Overhead Press","id":"bqagxcdb","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":true,"reuseFinishDayScript":"fipoqfpl","variationExpr":"day == 4 ? 1 : day == 8 ? 2 : day == 12 ? 3 : day == 16 ? 4 : day == 20 ? 5 : day == 24 ? 6 : day == 28 ? 7 : day == 32 ? 8 : 1","reuseUpdateDayScript":"fipoqfpl","exerciseType":{"equipment":"barbell","id":"benchPressCloseGrip"},"descriptions":["","**T2 Leader Classic**. Work up to the RM of the first set, then record the weight.\nThen do 4-6 \"half\" sets (same weight, half of the reps).","**T2 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T2 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T2 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T2 Leader Classic**. Beginning of the second mesocycle - again, work up to the RM of the first set, then record the weight.\nThen do 4-6 \"half\" sets (same weight, half of the reps).","**T2 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T2 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T2 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more."],"descriptionExpr":"day == 4 ? 2 : day == 8 ? 3 : day == 12 ? 4 : day == 16 ? 5 : day == 20 ? 6 : day == 24 ? 7 : day == 28 ? 8 : day == 32 ? 9 : 1","variations":[{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","repsExpr":"10","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"9","timerExpr":"180"},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","repsExpr":"11","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"10","timerExpr":"180"},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","repsExpr":"12","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"11","timerExpr":"180"},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","repsExpr":"10","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"9","timerExpr":"180"},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","repsExpr":"11","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"10","timerExpr":"180"},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","repsExpr":"12","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"11","timerExpr":"180"},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"180","askWeight":false}]}],"name":"t2_classic: Bench Press Close Grip","id":"nxtykmrw","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 4 ? 1 : day == 8 ? 2 : day == 12 ? 3 : day == 16 ? 4 : day == 20 ? 5 : day == 24 ? 6 : day == 28 ? 7 : day == 32 ? 8 : day == 36 ? 9 : day == 40 ? 10 : day == 44 ? 11 : day == 48 ? 12 : 1","exerciseType":{"equipment":"ezbar","id":"pullover"},"variations":[{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"60","askWeight":false}]}],"name":"t3: Pullover","id":"ohmejkek","state":{},"finishDayExpr":"","descriptions":["","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps."],"descriptionExpr":"day == 4 ? 2 : day == 8 ? 3 : day == 12 ? 4 : day == 16 ? 5 : day == 20 ? 6 : day == 24 ? 7 : day == 28 ? 8 : day == 32 ? 9 : day == 36 ? 10 : day == 40 ? 11 : day == 44 ? 12 : day == 48 ? 13 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 33 ? 1 : day == 37 ? 2 : day == 41 ? 3 : day == 45 ? 4 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"descriptions":["","**T1 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do single sets (same weight, just one rep for each set).","**T1 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do single sets (same weight, just one rep for each set).","**T1 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do single sets (same weight, just one rep for each set).","**T1 Anchor Classic**. No single sets this time."],"descriptionExpr":"day == 33 ? 2 : day == 37 ? 3 : day == 41 ? 4 : day == 45 ? 5 : 1","variations":[{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":true}]}],"name":"t1_anchor: Squat","id":"iucylufk","state":{},"finishDayExpr":"{~\n if (week == 12) {\n rm1 = weights[1] / rpeMultiplier(completedReps[1], 10)\n }\n~}","updateDayExpr":"{~\n if (setIndex == 1) {\n weights = weights[1]\n }\n~}","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 33 ? 1 : day == 37 ? 2 : day == 41 ? 3 : day == 45 ? 4 : 1","reuseUpdateDayScript":"iucylufk","exerciseType":{"equipment":"barbell","id":"romanianDeadlift"},"descriptions":["","**T2 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do 4 \"half\" sets (same weight, half of the reps).","**T2 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do 4 \"half\" sets (same weight, half of the reps).","**T2 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do 4 \"half\" sets (same weight, half of the reps).","**T2 Anchor Classic**. No single sets this time."],"descriptionExpr":"day == 33 ? 2 : day == 37 ? 3 : day == 41 ? 4 : day == 45 ? 5 : 1","variations":[{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"7","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":true}]}],"name":"t2_anchor: Romanian Deadlift","id":"blpallgp","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"iucylufk","variationExpr":"day == 34 ? 1 : day == 38 ? 2 : day == 42 ? 3 : day == 46 ? 4 : 1","reuseUpdateDayScript":"iucylufk","exerciseType":{"equipment":"barbell","id":"benchPress"},"descriptions":["","**T1 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do single sets (same weight, just one rep for each set).","**T1 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do single sets (same weight, just one rep for each set).","**T1 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do single sets (same weight, just one rep for each set).","**T1 Anchor Classic**. No single sets this time."],"descriptionExpr":"day == 34 ? 2 : day == 38 ? 3 : day == 42 ? 4 : day == 46 ? 5 : 1","variations":[{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":true}]}],"name":"t1_anchor: Bench Press","id":"nqqjjmhd","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 34 ? 1 : day == 38 ? 2 : day == 42 ? 3 : day == 46 ? 4 : 1","reuseUpdateDayScript":"iucylufk","exerciseType":{"equipment":"barbell","id":"overheadPress"},"descriptions":["","**T2 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do 4 \"half\" sets (same weight, half of the reps).","**T2 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do 4 \"half\" sets (same weight, half of the reps).","**T2 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do 4 \"half\" sets (same weight, half of the reps).","**T2 Anchor Classic**. No single sets this time."],"descriptionExpr":"day == 34 ? 2 : day == 38 ? 3 : day == 42 ? 4 : day == 46 ? 5 : 1","variations":[{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"7","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":true}]}],"name":"t2_anchor: Overhead Press","id":"rwvxtjzb","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 35 ? 1 : day == 39 ? 2 : day == 43 ? 3 : day == 47 ? 4 : 1","reuseUpdateDayScript":"iucylufk","exerciseType":{"equipment":"barbell","id":"deadlift"},"descriptions":["","**T1 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do single sets (same weight, just one rep for each set).","**T1 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do single sets (same weight, just one rep for each set).","**T1 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do single sets (same weight, just one rep for each set).","**T1 Anchor Classic**. No single sets this time."],"descriptionExpr":"day == 35 ? 2 : day == 39 ? 3 : day == 43 ? 4 : day == 47 ? 5 : 1","variations":[{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":true}]}],"name":"t1_anchor: Deadlift","id":"roaqajrq","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 35 ? 1 : day == 39 ? 2 : day == 43 ? 3 : day == 47 ? 4 : 1","reuseUpdateDayScript":"iucylufk","exerciseType":{"equipment":"barbell","id":"frontSquat"},"descriptions":["","**T2 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do 4 \"half\" sets (same weight, half of the reps).","**T2 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do 4 \"half\" sets (same weight, half of the reps).","**T2 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do 4 \"half\" sets (same weight, half of the reps).","**T2 Anchor Classic**. No single sets this time."],"descriptionExpr":"day == 35 ? 2 : day == 39 ? 3 : day == 43 ? 4 : day == 47 ? 5 : 1","variations":[{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"7","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":true}]}],"name":"t2_anchor: Front Squat","id":"jwthdjii","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 36 ? 1 : day == 40 ? 2 : day == 44 ? 3 : day == 48 ? 4 : 1","reuseUpdateDayScript":"iucylufk","exerciseType":{"equipment":"barbell","id":"overheadPress"},"descriptions":["","**T1 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do single sets (same weight, just one rep for each set).","**T1 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do single sets (same weight, just one rep for each set).","**T1 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do single sets (same weight, just one rep for each set).","**T1 Anchor Classic**. No single sets this time."],"descriptionExpr":"day == 36 ? 2 : day == 40 ? 3 : day == 44 ? 4 : day == 48 ? 5 : 1","variations":[{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":true}]}],"name":"t1_anchor: Overhead Press","id":"ggalumtk","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 36 ? 1 : day == 40 ? 2 : day == 44 ? 3 : day == 48 ? 4 : 1","reuseUpdateDayScript":"iucylufk","exerciseType":{"equipment":"barbell","id":"benchPressCloseGrip"},"descriptions":["","**T2 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do 4 \"half\" sets (same weight, half of the reps).","**T2 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do 4 \"half\" sets (same weight, half of the reps).","**T2 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do 4 \"half\" sets (same weight, half of the reps).","**T2 Anchor Classic**. No single sets this time."],"descriptionExpr":"day == 36 ? 2 : day == 40 ? 3 : day == 44 ? 4 : day == 48 ? 5 : 1","variations":[{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"8","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"7","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"6","logRpe":false,"timerExpr":"180","askWeight":true},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"timerExpr":"180","askWeight":true}]}],"name":"t2_anchor: Bench Press Close Grip","id":"atoqozot","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false}],"name":"GZCL: General Gainz - Burrito But Big","days":[{"name":"Day 1","exercises":[{"id":"fipoqfpl"},{"id":"hvjrvico"},{"id":"ursidqxo"},{"id":"rgtgejfv"}],"id":"jxklgpen"},{"name":"Day 2","exercises":[{"id":"apiqcjma"},{"id":"ltitfzrj"},{"id":"thifyvvh"},{"id":"lcjohglb"}],"id":"bfqwcikk"},{"name":"Day 3","exercises":[{"id":"vjvdbwee"},{"id":"ftuphyyd"},{"id":"kyxpqrpn"},{"id":"nkclahrw"}],"id":"tiqvkbte"},{"name":"Day 4","exercises":[{"id":"bqagxcdb"},{"id":"nxtykmrw"},{"id":"ohmejkek"},{"id":"ursidqxo"}],"id":"xgajonck"},{"name":"Day 1","exercises":[{"id":"fipoqfpl"},{"id":"hvjrvico"},{"id":"ursidqxo"},{"id":"rgtgejfv"}],"id":"pzknstwi"},{"name":"Day 2","exercises":[{"id":"apiqcjma"},{"id":"ltitfzrj"},{"id":"thifyvvh"},{"id":"lcjohglb"}],"id":"wxtduokr"},{"name":"Day 3","exercises":[{"id":"vjvdbwee"},{"id":"ftuphyyd"},{"id":"kyxpqrpn"},{"id":"nkclahrw"}],"id":"kbkkbypd"},{"name":"Day 4","exercises":[{"id":"bqagxcdb"},{"id":"nxtykmrw"},{"id":"ohmejkek"},{"id":"ursidqxo"}],"id":"erjcnxow"},{"name":"Day 1","exercises":[{"id":"fipoqfpl"},{"id":"hvjrvico"},{"id":"ursidqxo"},{"id":"rgtgejfv"}],"id":"pvctbuyb"},{"name":"Day 2","exercises":[{"id":"apiqcjma"},{"id":"ltitfzrj"},{"id":"thifyvvh"},{"id":"lcjohglb"}],"id":"lfofehys"},{"name":"Day 3","exercises":[{"id":"vjvdbwee"},{"id":"ftuphyyd"},{"id":"kyxpqrpn"},{"id":"nkclahrw"}],"id":"fkqfgrkh"},{"name":"Day 4","exercises":[{"id":"bqagxcdb"},{"id":"nxtykmrw"},{"id":"ohmejkek"},{"id":"ursidqxo"}],"id":"cgbtqyzj"},{"name":"Day 1","exercises":[{"id":"fipoqfpl"},{"id":"hvjrvico"},{"id":"ursidqxo"},{"id":"rgtgejfv"}],"id":"sohddfqx"},{"name":"Day 2","exercises":[{"id":"apiqcjma"},{"id":"ltitfzrj"},{"id":"thifyvvh"},{"id":"lcjohglb"}],"id":"slxhjzmc"},{"name":"Day 3","exercises":[{"id":"vjvdbwee"},{"id":"ftuphyyd"},{"id":"kyxpqrpn"},{"id":"nkclahrw"}],"id":"bzbkzyjo"},{"name":"Day 4","exercises":[{"id":"bqagxcdb"},{"id":"nxtykmrw"},{"id":"ohmejkek"},{"id":"ursidqxo"}],"id":"jzcxrpph"},{"name":"Day 1","exercises":[{"id":"fipoqfpl"},{"id":"hvjrvico"},{"id":"ursidqxo"},{"id":"rgtgejfv"}],"id":"dnifkgob"},{"name":"Day 2","exercises":[{"id":"apiqcjma"},{"id":"ltitfzrj"},{"id":"thifyvvh"},{"id":"lcjohglb"}],"id":"keuswvax"},{"name":"Day 3","exercises":[{"id":"vjvdbwee"},{"id":"ftuphyyd"},{"id":"kyxpqrpn"},{"id":"nkclahrw"}],"id":"akmgkgbf"},{"name":"Day 4","exercises":[{"id":"bqagxcdb"},{"id":"nxtykmrw"},{"id":"ohmejkek"},{"id":"ursidqxo"}],"id":"qnbbrvfb"},{"name":"Day 1","exercises":[{"id":"fipoqfpl"},{"id":"hvjrvico"},{"id":"ursidqxo"},{"id":"rgtgejfv"}],"id":"ajwwauzd"},{"name":"Day 2","exercises":[{"id":"apiqcjma"},{"id":"ltitfzrj"},{"id":"thifyvvh"},{"id":"lcjohglb"}],"id":"kfsqjozi"},{"name":"Day 3","exercises":[{"id":"vjvdbwee"},{"id":"ftuphyyd"},{"id":"kyxpqrpn"},{"id":"nkclahrw"}],"id":"pxhkchrr"},{"name":"Day 4","exercises":[{"id":"bqagxcdb"},{"id":"nxtykmrw"},{"id":"ohmejkek"},{"id":"ursidqxo"}],"id":"yncpihli"},{"name":"Day 1","exercises":[{"id":"fipoqfpl"},{"id":"hvjrvico"},{"id":"ursidqxo"},{"id":"rgtgejfv"}],"id":"ntkhsezs"},{"name":"Day 2","exercises":[{"id":"apiqcjma"},{"id":"ltitfzrj"},{"id":"thifyvvh"},{"id":"lcjohglb"}],"id":"qqhpvsyx"},{"name":"Day 3","exercises":[{"id":"vjvdbwee"},{"id":"ftuphyyd"},{"id":"kyxpqrpn"},{"id":"nkclahrw"}],"id":"lazsdbln"},{"name":"Day 4","exercises":[{"id":"bqagxcdb"},{"id":"nxtykmrw"},{"id":"ohmejkek"},{"id":"ursidqxo"}],"id":"shaejqow"},{"name":"Day 1","exercises":[{"id":"fipoqfpl"},{"id":"hvjrvico"},{"id":"ursidqxo"},{"id":"rgtgejfv"}],"id":"mphuolzp"},{"name":"Day 2","exercises":[{"id":"apiqcjma"},{"id":"ltitfzrj"},{"id":"thifyvvh"},{"id":"lcjohglb"}],"id":"pqmknhst"},{"name":"Day 3","exercises":[{"id":"vjvdbwee"},{"id":"ftuphyyd"},{"id":"kyxpqrpn"},{"id":"nkclahrw"}],"id":"ijvrgipl"},{"name":"Day 4","exercises":[{"id":"bqagxcdb"},{"id":"nxtykmrw"},{"id":"ohmejkek"},{"id":"ursidqxo"}],"id":"bzxstdaq"},{"name":"Day 1","exercises":[{"id":"iucylufk"},{"id":"blpallgp"},{"id":"ursidqxo"},{"id":"rgtgejfv"}],"id":"uzzbieum"},{"name":"Day 2","exercises":[{"id":"nqqjjmhd"},{"id":"rwvxtjzb"},{"id":"thifyvvh"},{"id":"lcjohglb"}],"id":"rkhokjzo"},{"name":"Day 3","exercises":[{"id":"roaqajrq"},{"id":"jwthdjii"},{"id":"kyxpqrpn"},{"id":"nkclahrw"}],"id":"smqrvbhz"},{"name":"Day 4","exercises":[{"id":"ggalumtk"},{"id":"atoqozot"},{"id":"ohmejkek"},{"id":"ursidqxo"}],"id":"rkheimyl"},{"name":"Day 1","exercises":[{"id":"iucylufk"},{"id":"blpallgp"},{"id":"ursidqxo"},{"id":"rgtgejfv"}],"id":"xipwzska"},{"name":"Day 2","exercises":[{"id":"nqqjjmhd"},{"id":"rwvxtjzb"},{"id":"thifyvvh"},{"id":"lcjohglb"}],"id":"lmtpeyvf"},{"name":"Day 3","exercises":[{"id":"roaqajrq"},{"id":"jwthdjii"},{"id":"kyxpqrpn"},{"id":"nkclahrw"}],"id":"ynteigje"},{"name":"Day 4","exercises":[{"id":"ggalumtk"},{"id":"atoqozot"},{"id":"ohmejkek"},{"id":"ursidqxo"}],"id":"nkvvkjvm"},{"name":"Day 1","exercises":[{"id":"iucylufk"},{"id":"blpallgp"},{"id":"ursidqxo"},{"id":"rgtgejfv"}],"id":"igdiiycz"},{"name":"Day 2","exercises":[{"id":"nqqjjmhd"},{"id":"rwvxtjzb"},{"id":"thifyvvh"},{"id":"lcjohglb"}],"id":"mivphimu"},{"name":"Day 3","exercises":[{"id":"roaqajrq"},{"id":"jwthdjii"},{"id":"kyxpqrpn"},{"id":"nkclahrw"}],"id":"opiohgwl"},{"name":"Day 4","exercises":[{"id":"ggalumtk"},{"id":"atoqozot"},{"id":"ohmejkek"},{"id":"ursidqxo"}],"id":"zzwcjblz"},{"name":"Day 1","exercises":[{"id":"iucylufk"},{"id":"blpallgp"},{"id":"ursidqxo"},{"id":"rgtgejfv"}],"id":"zccyclyl"},{"name":"Day 2","exercises":[{"id":"nqqjjmhd"},{"id":"rwvxtjzb"},{"id":"thifyvvh"},{"id":"lcjohglb"}],"id":"ggnstmuh"},{"name":"Day 3","exercises":[{"id":"roaqajrq"},{"id":"jwthdjii"},{"id":"kyxpqrpn"},{"id":"nkclahrw"}],"id":"ctknhbrx"},{"name":"Day 4","exercises":[{"id":"ggalumtk"},{"id":"atoqozot"},{"id":"ohmejkek"},{"id":"ursidqxo"}],"id":"ijnlxxmc"}],"id":"gzcl-general-gainz-burrito-but-big","planner":{"name":"GZCL: GG Burrito But Big","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"// **T1 Leader Classic**. Work up to the RM of the first set, then record the weight.\n// Then do 4-6 \"half\" sets (same weight, half of the reps).\nt1_classic: Squat / 1+x6 85%+, 4x3 85% / 180s / progress: custom() {~\n weights = weights[1]\n~} / update: custom() {~\n if (setIndex == 1) {\n weights = weights[1]\n }\n~}\n// **T2 Leader Classic**. Work up to the RM of the first set, then record the weight.\n// Then do 4-6 \"half\" sets (same weight, half of the reps).\nt2_classic: Romanian Deadlift, Barbell / 1+x8 80%+, 4x4 80% / 180s / progress: custom() { ...t1_classic: Squat } / update: custom() { ...t1_classic: Squat }\n// ...t3: Reverse Fly\nt3: Bicep Curl, EZ Bar[3,1-12] / ...t3: Reverse Fly\n// **T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.\nt3: Reverse Fly[3,1-12] / 3x10+ 70% / 60s\n\n/// Additional variations of T1 and T2\n/// Those are \"templates\" (i.e. with `used: none`), you can reuse them in your exercises\n\n// **T1 Leader Conditioning**. Similar to Classic, but after\n// the first set, do the conditioning part - do the **\"conditioning\"** part - \n// **12-18 reps** total within **10** minutes with the same weight. You can do\n// them by sets of 1 rep, 2 reps or 3 reps, every 60 seconds or so.\n// Use \"+\" button to add the sets.\nt1_leader_cond: Squat / used: none / 1+x6 85%+ 180s / update: custom() {~\n var.threshold = reps[1] == 6 ? 12 :\n reps[1] == 8 ? 14 :\n reps[1] == 9 ? 16 : 18\n if ((sum(completedReps) - reps[1]) < var.threshold) {\n numberOfSets += 1\n sets(numberOfSets, numberOfSets, 1, 3, 0, weights[1], 60, 0, 0)\n }\n~}\n\n// **T2 Leader Conditioning**. Similar to Classic, but after\n// the first set, do the conditioning part - do the **\"conditioning\"** part - \n// **16-27 reps** total within **10** minutes with the same weight. You can do\n// them by sets of 1 rep, 2 reps or 3 reps, every 60 seconds or so.\n// Use \"+\" button to add the sets.\nt2_leader_cond: Squat / used: none / 1+x8 80%+ 180s / progress: custom() {~\n weights = weights[1]\n~} / update: custom() {~\n var.threshold = reps[1] == 8 ? 16 :\n reps[1] == 10 ? 18 :\n reps[1] == 11 ? 20 : 22 \n if ((sum(completedReps) - reps[1]) < var.threshold) {\n numberOfSets += 1\n sets(numberOfSets, numberOfSets, 1, 3, 0, weights[1], 60, 0, 0)\n }\n~}\n\n// **T2 Leader High-Volume**. Similar to Classic, but after\n// the first set do the **\"high volume\"** part - 3 sets of **5-7 reps**.\n// Try to get as close to the top range as possible!\nt2_leader_high_volume: Squat / used: none / 1+x10 80%+ 180s, 3x5-7 80% / progress: custom() {~\n weights = weights[1]\n~} / update: custom() {~\n if (setIndex == 1) {\n weights = weights[1]\n }\n~}\n\n// **T2 Leader Widowmaker**. Initially pick the weight you want to have **20 RM** of on **week 4**.\n// Attempt it (staying within 10-20 range), record the weight.\n// Each week you'll work towards that goal, trying to get closer and closer to the goal.\n// After the attempt, do \"half-sets\" - do 4 sets with half of your RM set reps.\nt2_leader_widowmaker: Squat / used: none / 1x10-20 70%+, 4x5 70% / 180s / update: custom() {~\n if (setIndex == 1) {\n weights = weights[1]\n reps = floor(completedReps[1] / 2)\n }\n~} / progress: custom() {~\n weights = weights[1]\n~}"},{"name":"Day 2","exerciseText":"// ...t1_classic: Squat\nt1_classic: Bench Press[1,1-8] / ...t1_classic: Squat / progress: custom() { ...t1_classic: Squat } / update: custom() { ...t1_classic: Squat }\n// ...t2_classic: Romanian Deadlift, Barbell\nt2_classic: Overhead Press[2,1-8] / ...t2_classic: Romanian Deadlift, Barbell / progress: custom() { ...t1_classic: Squat } / update: custom() { ...t1_classic: Squat }\n// ...t3: Reverse Fly\nt3: Pendlay Row[3,1-12] / ...t3: Reverse Fly\n// ...t3: Reverse Fly\nt3: Lateral Raise[3,1-12] / ...t3: Reverse Fly"},{"name":"Day 3","exerciseText":"// ...t1_classic: Squat\nt1_classic: Deadlift[1,1-8] / ...t1_classic: Squat / progress: custom() { ...t1_classic: Squat } / update: custom() { ...t1_classic: Squat }\n// ...t2_classic: Romanian Deadlift, Barbell\nt2_classic: Front Squat[2,1-8] / ...t2_classic: Romanian Deadlift, Barbell / progress: custom() { ...t1_classic: Squat } / update: custom() { ...t1_classic: Squat }\n// ...t3: Reverse Fly\nt3: Hanging Leg Raise[3,1-12] / ...t3: Reverse Fly\n// ...t3: Reverse Fly\nt3: Skullcrusher[3,1-12] / ...t3: Reverse Fly"},{"name":"Day 4","exerciseText":"// ...t1_classic: Squat\nt1_classic: Overhead Press[1,1-8] /...t1_classic: Squat / progress: custom() { ...t1_classic: Squat } / update: custom() { ...t1_classic: Squat }\n// ...t2_classic: Romanian Deadlift, Barbell\nt2_classic: Bench Press Close Grip[2,1-8] / ...t2_classic: Romanian Deadlift, Barbell / progress: custom() { ...t1_classic: Squat } / update: custom() { ...t1_classic: Squat }\n// ...t3: Reverse Fly\nt3: Pullover, EZ Bar[3,1-12] / ...t3: Reverse Fly\n// ...t3: Reverse Fly\nt3: Bicep Curl, EZ Bar[3,1-12] / ...t3: Reverse Fly"}]},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":"// **T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.\nt1_classic: Squat / 1+x7-8 85%, 4x4 85% / 180s\n// **T2 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.\nt2_classic: Romanian Deadlift, Barbell / 1+x9-10 80%, 2x4 80%, 2x5 80% / 180s"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"t1_classic: Squat / 1+x8-9 85%, 2x4 85%, 2x5 85% / 180s\nt2_classic: Romanian Deadlift, Barbell / 1+x10-11 80%, 4x5 80% / 180s"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 4","days":[{"name":"Day 1","exerciseText":"t1_classic: Squat / 1+x9-10 85%, 4x5 85% / 180s\nt2_classic: Romanian Deadlift, Barbell / 1+x11-12 80%, 2x5 80%, 2x6 80% / 180s"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 5","days":[{"name":"Day 1","exerciseText":"// **T1 Leader Classic**. Beginning of the second mesocycle - again, work up to the RM of the first set, then record the weight.\n// Then do 4-6 \"half\" sets (same weight, half of the reps).\nt1_classic: Squat / 1+x6 85%+, 4x3 85% / 180s\n// **T2 Leader Classic**. Beginning of the second mesocycle - again, work up to the RM of the first set, then record the weight.\n// Then do 4-6 \"half\" sets (same weight, half of the reps).\nt2_classic: Romanian Deadlift, Barbell / 1+x8 80%+, 4x4 80% / 180s"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 6","days":[{"name":"Day 1","exerciseText":"// **T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.\nt1_classic: Squat / 1+x7-8 85%, 4x4 85% / 180s\n// **T2 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.\nt2_classic: Romanian Deadlift, Barbell / 1+x9-10 80%, 2x4 80%, 2x5 80% / 180s"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 7","days":[{"name":"Day 1","exerciseText":"t1_classic: Squat / 1+x8-9 85%, 2x4 85%, 2x5 85% / 180s\nt2_classic: Romanian Deadlift, Barbell / 1+x10-11 80%, 4x5 80% / 180s"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 8","days":[{"name":"Day 1","exerciseText":"t1_classic: Squat / 1+x9-10 85%, 4x5 85% / 180s\nt2_classic: Romanian Deadlift, Barbell / 1+x11-12 80%, 2x5 80%, 2x6 80% / 180s"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 9","days":[{"name":"Day 1","exerciseText":"// **T1 Anchor Classic**. Work up to the RM of the first set, then record the weight.\n// Then do single sets (same weight, just one rep for each set).\nt1_anchor: Squat / 1x6 85%+, 6x1 85% / 180s / update: custom() {~\n if (setIndex == 1) {\n weights = weights[1]\n }\n~} / progress: custom() {~\n if (week == 12) {\n rm1 = weights[1] / rpeMultiplier(completedReps[1], 10)\n }\n~}\n// **T2 Anchor Classic**. Work up to the RM of the first set, then record the weight.\n// Then do 4 \"half\" sets (same weight, half of the reps).\nt2_anchor: Romanian Deadlift, Barbell / 1x8 80%+, 4x4 80% / 180s / update: custom() { ...t1_anchor: Squat }"},{"name":"Day 2","exerciseText":"// ...t1_anchor: Squat\nt1_anchor: Bench Press[9-12] / ...t1_anchor: Squat / progress: custom() { ...t1_anchor: Squat } / update: custom() { ...t1_anchor: Squat }\n// ...t2_anchor: Romanian Deadlift, Barbell\nt2_anchor: Overhead Press[9-12] / ...t2_anchor: Romanian Deadlift, Barbell / update: custom() { ...t1_anchor: Squat }"},{"name":"Day 3","exerciseText":"// ...t1_anchor: Squat\nt1_anchor: Deadlift[9-12] / ...t1_anchor: Squat / update: custom() { ...t1_anchor: Squat }\n// ...t2_anchor: Romanian Deadlift, Barbell\nt2_anchor: Front Squat[9-12] / ...t2_anchor: Romanian Deadlift, Barbell / update: custom() { ...t1_anchor: Squat }"},{"name":"Day 4","exerciseText":"// ...t1_anchor: Squat\nt1_anchor: Overhead Press[9-12] / ...t1_anchor: Squat / update: custom() { ...t1_anchor: Squat }\n// ...t2_anchor: Romanian Deadlift, Barbell\nt2_anchor: Bench Press Close Grip[9-12] / ...t2_anchor: Romanian Deadlift, Barbell / update: custom() { ...t1_anchor: Squat }"}]},{"name":"Week 10","days":[{"name":"Day 1","exerciseText":"t1_anchor: Squat / 1x5 85%+, 5x1 85% / 180s\nt2_anchor: Romanian Deadlift, Barbell / 1x7 80%+, 2x3 80%, 2x4 80% / 180s"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 11","days":[{"name":"Day 1","exerciseText":"t1_anchor: Squat / 1x4 85%+, 4x1 85% / 180s\nt2_anchor: Romanian Deadlift, Barbell / 1x6 80%+, 4x3 80% / 180s"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 12","days":[{"name":"Day 1","exerciseText":"// **T1 Anchor Classic**. No single sets this time.\nt1_anchor: Squat / 1x3 85%+ / 180s\n// **T2 Anchor Classic**. No single sets this time.\nt2_anchor: Romanian Deadlift, Barbell / 1x5 80%+ / 180s"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]}]},"nextDay":1,"isMultiweek":true},{"deletedDays":[],"weeks":[],"author":"Bill Starr","clonedAt":1723467318238,"description":"Strength program, using Medium/Light/Heavy day approach, and weekly weight progression for main exercises.","shortDescription":"Intermediate strength program","version":1718573400740,"url":"https://marathonhandbook.com/madcow/","tags":[],"deletedWeeks":[],"exercises":[],"name":"Madcow 5x5","days":[],"id":"madcow","deletedExercises":[],"planner":{"name":"Madcow 5x5","weeks":[{"name":"Week 1","days":[{"name":"Workout A","exerciseText":"Squat / 1x5 40%, 1x5 55%, 1x5 65%, 1x5 75%, 1x5 85% / progress: custom(increment: 5lb) {~\n if (completedReps >= reps && dayInWeek == 3) {\n weights += state.increment\n } \n~} / update: custom() {~\n if (dayInWeek == 3 && setIndex == 4) {\n if (completedReps[setIndex] >= reps[setIndex]) {\n weights[5] = weights[4] + state.increment\n } else {\n weights[5] = weights[4]\n }\n }\n~}\nBench Press / ...Squat[1] / progress: custom(increment: 2.5lb) { ...Squat } / update: custom() { ...Squat }\nBent Over Row / ...Squat[1] / progress: custom(increment: 2.5lb) { ...Squat } / update: custom() { ...Squat }\nBicep Curl / 3x8-12 / progress: lp(5lb)"},{"name":"Workout B","exerciseText":"Squat / 1x5 40%, 1x5 55%, 2x5 65%\nIncline Bench Press / ...Squat[2] / progress: lp(2.5lb)\nDeadlift / ...Squat[2] / progress: lp(5lb)\nSkullcrusher / 3x8-12 / progress: lp(5lb)"},{"name":"Workout C","exerciseText":"Squat / 1x5 40%, 1x5 55%, 1x5 65%, 1x5 75%, 1x3 75%, 1x8 65%\nBench Press / ...Squat[3]\nBent Over Row / ...Squat[3]\nHammer Curl / 3x8-12 / progress: lp(5lb)"}]}]},"nextDay":1,"isMultiweek":true},{"weeks":[{"name":"Week 1","days":[{"id":"cgemtsia"},{"id":"myrmfyor"},{"id":"vjlpipdi"}],"id":"hblxqbut"}],"author":"/u/gregariousHermit","clonedAt":1712147497236,"description":"<div>This is a great starting routine for beginners if you only have dumbbells available. If you have a barbell, then your better bet is 'Basic Beginner Routine'.It's a Push/Pull/Legs routine with linear progressing, each day is focused on either Push, Pull or Legs.You'll need a bench, adjustable dumbbells and a pull-up bar.</div>","shortDescription":"Dumbbell-only push/pull/legs split. Great if you only have dumbbells.","url":"https://old.reddit.com/r/Fitness/comments/2e79y4/dumbbell_ppl_proposed_alternative_to_dumbbell/","tags":[],"exercises":[{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"dumbbell","id":"benchPress"},"variations":[{"sets":[{"weightExpr":"40lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"40lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"40lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]}],"name":"Bench Press","id":"znspsaye","state":{"lastReps":0,"failures":0},"finishDayExpr":"{~\n if (completedReps >= reps) {\n weights += 2.5lb\n state.failures = 0\n state.lastReps = 0\n } else {\n if (sum(completedReps) <= state.lastReps) {\n state.failures += 1\n } else {\n state.lastReps = sum(completedReps)\n }\n if (state.failures >= 3) {\n weights -= 5lb\n state.lastReps = 0\n state.failures = 0\n }\n }\n~}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"znspsaye","variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"dumbbell","id":"inclineChestFly"},"descriptions":[""],"descriptionExpr":"1","variations":[{"sets":[{"weightExpr":"30lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"30lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"30lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]}],"name":"Incline Chest Fly","id":"nenpljrp","state":{"lastReps":0,"failures":0},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"znspsaye","variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"dumbbell","id":"arnoldPress"},"descriptions":[""],"descriptionExpr":"1","variations":[{"sets":[{"weightExpr":"50lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"50lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"50lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]}],"name":"Arnold Press","id":"drnmpcaw","state":{"weight":{"value":50,"unit":"lb"},"lastReps":0,"failures":0},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"znspsaye","variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"dumbbell","id":"tricepsExtension"},"descriptions":[""],"descriptionExpr":"1","variations":[{"sets":[{"weightExpr":"50lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"50lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"50lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]}],"name":"Triceps Extension","id":"kyqlmydv","state":{"weight":{"value":50,"unit":"lb"},"lastReps":0,"failures":0},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 3 ? 2 : 1","exerciseType":{"equipment":"bodyweight","id":"hangingLegRaise"},"variations":[{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]}],"name":"Hanging Leg Raise","id":"gzkhxrak","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : 1","exerciseType":{"equipment":"bodyweight","id":"pullUp"},"variations":[{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]}],"name":"Pull Up","id":"ubetujxh","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"znspsaye","variationExpr":"day == 2 ? 1 : 1","exerciseType":{"equipment":"dumbbell","id":"bentOverRow"},"descriptions":[""],"descriptionExpr":"1","variations":[{"sets":[{"weightExpr":"40lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"40lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"40lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]}],"name":"Bent Over Row","id":"lkzfnnes","state":{"weight":{"value":40,"unit":"lb"},"lastReps":30,"failures":1},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"znspsaye","variationExpr":"day == 2 ? 1 : 1","exerciseType":{"equipment":"dumbbell","id":"lateralRaise"},"descriptions":[""],"descriptionExpr":"1","variations":[{"sets":[{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]}],"name":"Lateral Raise","id":"uufrratx","state":{"weight":{"value":20,"unit":"lb"},"lastReps":0,"failures":0},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"znspsaye","variationExpr":"day == 2 ? 1 : 1","exerciseType":{"equipment":"dumbbell","id":"shrug"},"descriptions":[""],"descriptionExpr":"1","variations":[{"sets":[{"weightExpr":"50lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"50lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"50lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]}],"name":"Shrug","id":"pdycilzv","state":{"weight":{"value":50,"unit":"lb"},"lastReps":0,"failures":0},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"znspsaye","variationExpr":"day == 2 ? 1 : 1","exerciseType":{"equipment":"dumbbell","id":"bicepCurl"},"descriptions":[""],"descriptionExpr":"1","variations":[{"sets":[{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]}],"name":"Bicep Curl","id":"iawappcc","state":{"weight":{"value":20,"unit":"lb"},"lastReps":0,"failures":0},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"znspsaye","variationExpr":"day == 3 ? 1 : 1","exerciseType":{"equipment":"dumbbell","id":"gobletSquat"},"descriptions":[""],"descriptionExpr":"1","variations":[{"sets":[{"weightExpr":"40lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"40lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"40lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]}],"name":"Goblet Squat","id":"mryypdyh","state":{"weight":{"value":40,"unit":"lb"},"lastReps":0,"failures":0},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"znspsaye","variationExpr":"day == 3 ? 1 : 1","exerciseType":{"equipment":"dumbbell","id":"lunge"},"descriptions":[""],"descriptionExpr":"1","variations":[{"sets":[{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]}],"name":"Lunge","id":"cjorpmgp","state":{"weight":{"value":20,"unit":"lb"},"lastReps":0,"failures":0},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"znspsaye","variationExpr":"day == 3 ? 1 : 1","exerciseType":{"equipment":"bodyweight","id":"singleLegDeadlift"},"descriptions":[""],"descriptionExpr":"1","variations":[{"sets":[{"weightExpr":"50lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"50lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"50lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]}],"name":"Single Leg Deadlift","id":"swjlkatu","state":{"weight":{"value":50,"unit":"lb"},"lastReps":0,"failures":0},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"znspsaye","variationExpr":"day == 3 ? 1 : 1","exerciseType":{"equipment":"dumbbell","id":"standingCalfRaise"},"descriptions":[""],"descriptionExpr":"1","variations":[{"sets":[{"weightExpr":"50lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"50lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"50lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]}],"name":"Standing Calf Raise","id":"qqqofyvi","state":{"weight":{"value":50,"unit":"lb"},"lastReps":0,"failures":0},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false}],"name":"Dumbbell P/P/L","days":[{"name":"Push Day","exercises":[{"id":"znspsaye"},{"id":"nenpljrp"},{"id":"drnmpcaw"},{"id":"kyqlmydv"},{"id":"gzkhxrak"}],"id":"cgemtsia"},{"name":"Pull Day","exercises":[{"id":"ubetujxh"},{"id":"lkzfnnes"},{"id":"uufrratx"},{"id":"pdycilzv"},{"id":"iawappcc"}],"id":"myrmfyor"},{"name":"Legs Day","exercises":[{"id":"mryypdyh"},{"id":"cjorpmgp"},{"id":"swjlkatu"},{"id":"qqqofyvi"},{"id":"gzkhxrak"}],"id":"vjlpipdi"}],"id":"dbPpl","planner":{"name":"Dumbbell PPL","weeks":[{"name":"Week 1","days":[{"name":"Push Day","exerciseText":"Bench Press, Dumbbell / 3x12 / 40lb / progress: custom(lastReps: 0, failures: 0) {~\n if (completedReps >= reps) {\n weights += 2.5lb\n state.failures = 0\n state.lastReps = 0\n } else {\n if (sum(completedReps) <= state.lastReps) {\n state.failures += 1\n } else {\n state.lastReps = sum(completedReps)\n }\n if (state.failures >= 3) {\n weights -= 5lb\n state.lastReps = 0\n state.failures = 0\n }\n }\n~}\nIncline Chest Fly / 3x12 / 30lb / progress: custom(lastReps: 0, failures: 0) { ...Bench Press, Dumbbell }\nArnold Press / 3x12 / 50lb / progress: custom(weight: 50lb, lastReps: 0, failures: 0) { ...Bench Press, Dumbbell }\nTriceps Extension / 3x12 / 50lb / progress: custom(weight: 50lb, lastReps: 0, failures: 0) { ...Bench Press, Dumbbell }\nHanging Leg Raise, Bodyweight / 3x12 / 0lb"},{"name":"Pull Day","exerciseText":"Pull Up, Bodyweight / 3x12 / 0lb\nBent Over Row, Dumbbell / 3x12 / 40lb / progress: custom(weight: 40lb, lastReps: 30, failures: 1) { ...Bench Press, Dumbbell }\nLateral Raise / 3x12 / 20lb / progress: custom(weight: 20lb, lastReps: 0, failures: 0) { ...Bench Press, Dumbbell }\nShrug / 3x12 / 50lb / progress: custom(weight: 50lb, lastReps: 0, failures: 0) { ...Bench Press, Dumbbell }\nBicep Curl / 3x12 / 20lb / progress: custom(weight: 20lb, lastReps: 0, failures: 0) { ...Bench Press, Dumbbell }"},{"name":"Legs Day","exerciseText":"Goblet Squat / 3x12 / 40lb / progress: custom(weight: 40lb, lastReps: 0, failures: 0) { ...Bench Press, Dumbbell }\nLunge, Dumbbell / 3x12 / 20lb / progress: custom(weight: 20lb, lastReps: 0, failures: 0) { ...Bench Press, Dumbbell }\nSingle Leg Deadlift, Bodyweight / 3x12 / 50lb / progress: custom(weight: 50lb, lastReps: 0, failures: 0) { ...Bench Press, Dumbbell }\nStanding Calf Raise / 3x12 / 50lb / progress: custom(weight: 50lb, lastReps: 0, failures: 0) { ...Bench Press, Dumbbell }\nHanging Leg Raise, Bodyweight / 3x12 / 0lb"}]}]},"nextDay":1,"isMultiweek":true},{"weeks":[{"name":"Week 1","days":[{"id":"apysmpua"},{"id":"ighpsjxq"},{"id":"zvdgnjae"},{"id":"wkyntigi"}],"id":"rbvprjuy"}],"author":"Brandon Campbell","clonedAt":1713229955138,"description":"4 day a week program, first 2 days is \"strength\" - upper and lower, second 2 days is hypertrophy - upper and lower. ","shortDescription":"Power Hypertrophy Upper Lower - trying to combine training for strength and hypertrophy","url":"https://www.liftosaur.com/programs/phul","tags":[],"exercises":[{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"benchPress"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","minRepsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","minRepsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","minRepsExpr":"3","logRpe":false,"askWeight":false}]}],"name":"Bench Press","id":"iermrbzv","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"dumbbell","id":"inclineBenchPress"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"20lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false}]}],"name":"Incline Bench Press","id":"gmhjdzci","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"bentOverRow"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"65lb","isAmrap":false,"repsExpr":"5","minRepsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"65lb","isAmrap":false,"repsExpr":"5","minRepsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"65lb","isAmrap":false,"repsExpr":"5","minRepsExpr":"3","logRpe":false,"askWeight":false}]}],"name":"Bent Over Row","id":"gqltnyub","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"bodyweight","id":"pullUp"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false}]}],"name":"Pull Up","id":"vcfwkfog","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"shrug"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false}]}],"name":"Shrug","id":"vhwmupuc","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"bicepCurl"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false}]}],"name":"Bicep Curl","id":"geahrmzr","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"ezbar","id":"skullcrusher"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"30lb","isAmrap":false,"repsExpr":"5","minRepsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"30lb","isAmrap":false,"repsExpr":"5","minRepsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"30lb","isAmrap":false,"repsExpr":"5","minRepsExpr":"3","logRpe":false,"askWeight":false}]}],"name":"Skullcrusher","id":"nypxvsid","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","minRepsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","minRepsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","minRepsExpr":"3","logRpe":false,"askWeight":false}]}],"name":"Squat","id":"jifelvev","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"deadlift"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"65lb","isAmrap":false,"repsExpr":"5","minRepsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"65lb","isAmrap":false,"repsExpr":"5","minRepsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"65lb","isAmrap":false,"repsExpr":"5","minRepsExpr":"3","logRpe":false,"askWeight":false}]}],"name":"Deadlift","id":"chshbfmz","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 4 ? 2 : 1","exerciseType":{"equipment":"leverageMachine","id":"legPress"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false}]}],"name":"Leg Press","id":"mjbvmtbw","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : 1","exerciseType":{"equipment":"leverageMachine","id":"seatedLegCurl"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false}]}],"name":"Seated Leg Curl","id":"ypuowhhv","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 4 ? 2 : 1","exerciseType":{"equipment":"dumbbell","id":"standingCalfRaise"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false}]}],"name":"Standing Calf Raise","id":"umbzizkm","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 4 ? 2 : 1","exerciseType":{"equipment":"barbell","id":"seatedCalfRaise"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false}]}],"name":"Seated Calf Raise","id":"wvzqwmnj","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"inclineBenchPress"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false}]}],"name":"Incline Bench Press","id":"aejiskaq","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : 1","exerciseType":{"equipment":"dumbbell","id":"chestFly"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false}]}],"name":"Chest Fly","id":"gzqskirg","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : 1","exerciseType":{"equipment":"cable","id":"seatedRow"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false}]}],"name":"Seated Row","id":"fpakmfzs","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : 1","exerciseType":{"equipment":"cable","id":"latPulldown"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false}]}],"name":"Lat Pulldown","id":"vluiqhgd","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : 1","exerciseType":{"equipment":"dumbbell","id":"lateralRaise"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false}]}],"name":"Lateral Raise","id":"fxhjpego","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : 1","exerciseType":{"equipment":"dumbbell","id":"hammerCurl"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false}]}],"name":"Hammer Curl","id":"xmzxcpkn","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : 1","exerciseType":{"equipment":"cable","id":"tricepsExtension"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false}]}],"name":"Triceps Extension","id":"ccckuyej","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 4 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"lunge"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false}]}],"name":"Lunge","id":"vqwnquev","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 4 ? 1 : 1","exerciseType":{"equipment":"leverageMachine","id":"legExtension"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false}]}],"name":"Leg Extension","id":"nohcrqnu","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 4 ? 1 : 1","exerciseType":{"equipment":"dumbbell","id":"romanianDeadlift"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"10","minRepsExpr":"8","logRpe":false,"askWeight":false}]}],"name":"Romanian Deadlift","id":"grdnfpmz","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","enableRpe":false,"enableRepRanges":true}],"name":"PHUL","days":[{"name":"Upper Power","exercises":[{"id":"iermrbzv"},{"id":"gmhjdzci"},{"id":"gqltnyub"},{"id":"vcfwkfog"},{"id":"vhwmupuc"},{"id":"geahrmzr"},{"id":"nypxvsid"}],"id":"apysmpua"},{"name":"Lower Power","exercises":[{"id":"jifelvev"},{"id":"chshbfmz"},{"id":"mjbvmtbw"},{"id":"ypuowhhv"},{"id":"umbzizkm"},{"id":"wvzqwmnj"}],"id":"ighpsjxq"},{"name":"Upper Hypertrophy","exercises":[{"id":"aejiskaq"},{"id":"gzqskirg"},{"id":"fpakmfzs"},{"id":"vluiqhgd"},{"id":"fxhjpego"},{"id":"xmzxcpkn"},{"id":"ccckuyej"}],"id":"zvdgnjae"},{"name":"Lower Hypertrophy","exercises":[{"id":"mjbvmtbw"},{"id":"vqwnquev"},{"id":"nohcrqnu"},{"id":"grdnfpmz"},{"id":"wvzqwmnj"},{"id":"umbzizkm"}],"id":"wkyntigi"}],"id":"phul","planner":{"name":"PHUL","weeks":[{"name":"Week 1","days":[{"name":"Upper Power","exerciseText":"Bench Press / 3x3-5 / 45lb / progress: lp(5lb)\nIncline Bench Press, Dumbbell / 3x8-10 / 20lb / progress: lp(5lb)\nBent Over Row / 3x3-5 / 65lb / progress: lp(5lb)\nPull Up / 3x8-10 / 0lb / progress: lp(5lb)\nShrug, Barbell / 3x8-10 / 45lb / progress: lp(5lb)\nBicep Curl, Barbell / 3x8-10 / 45lb / progress: lp(5lb)\nSkullcrusher / 3x3-5 / 30lb / progress: lp(5lb)"},{"name":"Lower Power","exerciseText":"Squat / 3x3-5 / 45lb / progress: lp(5lb)\nDeadlift / 3x3-5 / 65lb / progress: lp(5lb)\nLeg Press / 3x8-10 / 45lb / progress: lp(5lb)\nSeated Leg Curl / 3x8-10 / 45lb / progress: lp(5lb)\nStanding Calf Raise / 3x8-10 / 45lb / progress: lp(5lb)\nSeated Calf Raise / 3x8-10 / 45lb / progress: lp(5lb)"},{"name":"Upper Hypertrophy","exerciseText":"Incline Bench Press / 3x8-10 / 45lb / progress: lp(5lb)\nChest Fly / 3x8-10 / 45lb / progress: lp(5lb)\nSeated Row / 3x8-10 / 45lb / progress: lp(5lb)\nLat Pulldown / 3x8-10 / 45lb / progress: lp(5lb)\nLateral Raise / 3x8-10 / 45lb / progress: lp(5lb)\nHammer Curl / 3x8-10 / 45lb / progress: lp(5lb)\nTriceps Extension, Cable / 3x8-10 / 45lb / progress: lp(5lb)"},{"name":"Lower Hypertrophy","exerciseText":"Leg Press / 3x8-10 / 45lb / progress: lp(5lb)\nLunge / 3x8-10 / 45lb / progress: lp(5lb)\nLeg Extension / 3x8-10 / 45lb / progress: lp(5lb)\nRomanian Deadlift / 3x8-10 / 45lb / progress: lp(5lb)\nSeated Calf Raise / 3x8-10 / 45lb / progress: lp(5lb)\nStanding Calf Raise / 3x8-10 / 45lb / progress: lp(5lb)"}]}]},"nextDay":1,"isMultiweek":true},{"weeks":[{"name":"Week 1","days":[{"id":"gnaizhdx"},{"id":"qvyzqpfu"},{"id":"kordlnku"}],"id":"hnufxgwc"},{"name":"Week 2","days":[{"id":"isdgodwl"},{"id":"vxowviyv"},{"id":"lwerzalx"}],"id":"lgcpizgb"}],"author":"John Sheaffer","clonedAt":1713230260853,"description":"Good balanced strength program for beginners - simple linear progression, focusing mostly on main lifts (squat/bench/ohp/deadlift).","shortDescription":"Simple 3x5 program with Linear Progression for beginners","url":"https://www.liftosaur.com/programs/phrakgreyskull","tags":[],"exercises":[{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 3 ? 2 : day == 5 ? 3 : 1","exerciseType":{"equipment":"barbell","id":"overheadPress"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"Overhead Press","id":"ajxmhlhp","state":{"increase":{"value":2.5,"unit":"lb"}},"finishDayExpr":"{~\n if (completedReps[ns] >= reps[ns]) {\n if (completedReps[ns] >= 10) {\n weights += state.increase * 2\n } else {\n weights += state.increase\n }\n } else if (completedReps[ns] < reps[ns]) {\n weights = weights[ns] * 0.9 \n }\n~}","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"ajxmhlhp","variationExpr":"day == 1 ? 1 : day == 3 ? 2 : day == 5 ? 3 : 1","exerciseType":{"equipment":"bodyweight","id":"chinUp"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"Chin Up","id":"drphfbeo","state":{"increase":{"value":2.5,"unit":"lb"}},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"ajxmhlhp","variationExpr":"day == 1 ? 1 : day == 3 ? 2 : day == 5 ? 3 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"Squat","id":"zrvvpbqc","state":{"increase":{"value":5,"unit":"lb"}},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"ajxmhlhp","variationExpr":"day == 2 ? 1 : day == 4 ? 2 : day == 6 ? 3 : 1","exerciseType":{"equipment":"barbell","id":"benchPress"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"Bench Press","id":"bxfsgloe","state":{"increase":{"value":2.5,"unit":"lb"}},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"ajxmhlhp","variationExpr":"day == 2 ? 1 : day == 4 ? 2 : day == 6 ? 3 : 1","exerciseType":{"equipment":"barbell","id":"bentOverRow"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"Bent Over Row","id":"lihbtlkk","state":{"increase":{"value":2.5,"unit":"lb"}},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"ajxmhlhp","variationExpr":"day == 2 ? 1 : day == 4 ? 2 : day == 6 ? 3 : 1","exerciseType":{"equipment":"barbell","id":"deadlift"},"descriptions":[""],"descriptionExpr":"1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"86.53%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"86.53%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"86.53%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"Deadlift","id":"yixkdssb","state":{"increase":{"value":5,"unit":"lb"}},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false}],"name":"Phrak's Greyskull LP","days":[{"name":"Day 1","exercises":[{"id":"ajxmhlhp"},{"id":"drphfbeo"},{"id":"zrvvpbqc"}],"id":"gnaizhdx"},{"name":"Day 2","exercises":[{"id":"bxfsgloe"},{"id":"lihbtlkk"},{"id":"yixkdssb"}],"id":"qvyzqpfu"},{"name":"Day 3","exercises":[{"id":"ajxmhlhp"},{"id":"drphfbeo"},{"id":"zrvvpbqc"}],"id":"kordlnku"},{"name":"Day 1","exercises":[{"id":"bxfsgloe"},{"id":"lihbtlkk"},{"id":"yixkdssb"}],"id":"isdgodwl"},{"name":"Day 2","exercises":[{"id":"ajxmhlhp"},{"id":"drphfbeo"},{"id":"zrvvpbqc"}],"id":"vxowviyv"},{"name":"Day 3","exercises":[{"id":"bxfsgloe"},{"id":"lihbtlkk"},{"id":"yixkdssb"}],"id":"lwerzalx"}],"id":"phrakgreyskull","planner":{"name":"Phrak's Greyskull LP","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"Overhead Press / 2x5, 1x5+ / progress: custom(increase: 2.5lb) {~\n if (completedReps[ns] >= reps[ns]) {\n if (completedReps[ns] >= 10) {\n weights += state.increase * 2\n } else {\n weights += state.increase\n }\n } else if (completedReps[ns] < reps[ns]) {\n weights = weights[ns] * 0.9 \n }\n~}\nChin Up / 2x5, 1x5+ / progress: custom(increase: 2.5lb) { ...Overhead Press }\nSquat / 2x5, 1x5+ / progress: custom(increase: 5lb) { ...Overhead Press }"},{"name":"Day 2","exerciseText":"Bench Press / 2x5, 1x5+ / progress: custom(increase: 2.5lb) { ...Overhead Press }\nBent Over Row / 2x5, 1x5+ / progress: custom(increase: 2.5lb) { ...Overhead Press }\nDeadlift / 1x5+ / progress: custom(increase: 5lb) { ...Overhead Press }"},{"name":"Day 3","exerciseText":"Overhead Press / 2x5, 1x5+\nChin Up / 2x5, 1x5+\nSquat / 2x5, 1x5+"}]},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":"Bench Press / 2x5, 1x5+\nBent Over Row / 2x5, 1x5+\nDeadlift / 1x5+"},{"name":"Day 2","exerciseText":"Overhead Press / 2x5, 1x5+\nChin Up / 2x5, 1x5+\nSquat / 2x5, 1x5+"},{"name":"Day 3","exerciseText":"Bench Press / 2x5, 1x5+\nBent Over Row / 2x5, 1x5+\nDeadlift / 1x5+"}]}]},"nextDay":1,"isMultiweek":true},{"weeks":[{"name":"Week 1","days":[{"id":"gwpptnmt"},{"id":"ottghqee"}],"id":"njimemwr"}],"author":"Mark Rippetoe","clonedAt":1712147580931,"description":"Great absolute beginner program from a famous trainer and powerlifter Mark Rippetoe. One of the most popular starting weightlifting routines.","shortDescription":"Another first-starter program, from a popular weightlifter Mark Rippetoe.","url":"https://startingstrength.com/get-started/programs","tags":[],"exercises":[{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 2 ? 2 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"Squat","id":"cbluhxwt","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10%, 2, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps && completedRPE <= RPE)) {\n state.failures += 1;\n if (state.failures >= 2) {\n weights -= 10%\n state.failures = 0\n state.successes = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"benchPress"},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"Bench Press","id":"pioyfbtz","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10%, 2, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps && completedRPE <= RPE)) {\n state.failures += 1;\n if (state.failures >= 2) {\n weights -= 10%\n state.failures = 0\n state.successes = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 2 ? 2 : 1","exerciseType":{"equipment":"barbell","id":"deadlift"},"variations":[{"sets":[{"weightExpr":"95lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"95lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"Deadlift","id":"rkkrddzq","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10%, 2, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps && completedRPE <= RPE)) {\n state.failures += 1;\n if (state.failures >= 2) {\n weights -= 10%\n state.failures = 0\n state.successes = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"overheadPress"},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"Overhead Press","id":"fldiwirt","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10%, 2, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps && completedRPE <= RPE)) {\n state.failures += 1;\n if (state.failures >= 2) {\n weights -= 10%\n state.failures = 0\n state.successes = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false}],"name":"Starting Strength Phase 1","days":[{"name":"Workout A","exercises":[{"id":"cbluhxwt"},{"id":"pioyfbtz"},{"id":"rkkrddzq"}],"id":"gwpptnmt"},{"name":"Workout B","exercises":[{"id":"cbluhxwt"},{"id":"fldiwirt"},{"id":"rkkrddzq"}],"id":"ottghqee"}],"id":"ss1","planner":{"name":"Starting Strength Phase 1","weeks":[{"name":"Week 1","days":[{"name":"Workout A","exerciseText":"Squat / 3x5 / 45lb / progress: lp(5lb, 1, 0, 10%, 2, 0)\nBench Press / 3x5 / 45lb / progress: lp(5lb, 1, 0, 10%, 2, 0)\nDeadlift / 1x5 / 95lb / progress: lp(5lb, 1, 0, 10%, 2, 0)"},{"name":"Workout B","exerciseText":"Squat / 3x5 / 45lb\nOverhead Press / 3x5 / 45lb / progress: lp(5lb, 1, 0, 10%, 2, 0)\nDeadlift / 1x5 / 95lb"}]}]},"nextDay":1,"isMultiweek":true},{"weeks":[{"name":"Week 1","days":[{"id":"mdfntzpj"},{"id":"gxljpzec"}],"id":"pdlltqnt"}],"author":"Mark Rippetoe","clonedAt":1712147653216,"description":"Great absolute beginner program from a famous trainer and powerlifter Mark Rippetoe. One of the most popular starting weightlifting routines.","shortDescription":"Another first-starter program, from a popular weightlifter Mark Rippetoe.","version":1712147654291,"url":"https://startingstrength.com/get-started/programs","tags":[],"exercises":[{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 2 ? 2 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"Squat","id":"yxoauviz","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(2.5lb, 1, 0, 10%, 2, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 2.5lb\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps && completedRPE <= RPE)) {\n state.failures += 1;\n if (state.failures >= 2) {\n weights -= 10%\n state.failures = 0\n state.successes = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"benchPress"},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"Bench Press","id":"tslinacz","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(2.5lb, 1, 0, 10%, 2, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 2.5lb\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps && completedRPE <= RPE)) {\n state.failures += 1;\n if (state.failures >= 2) {\n weights -= 10%\n state.failures = 0\n state.successes = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"deadlift"},"variations":[{"sets":[{"weightExpr":"95lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"Deadlift","id":"appdndnp","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(2.5lb, 1, 0, 10%, 2, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 2.5lb\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps && completedRPE <= RPE)) {\n state.failures += 1;\n if (state.failures >= 2) {\n weights -= 10%\n state.failures = 0\n state.successes = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"overheadPress"},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"Overhead Press","id":"fzkaroiq","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(2.5lb, 1, 0, 10%, 2, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 2.5lb\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps && completedRPE <= RPE)) {\n state.failures += 1;\n if (state.failures >= 2) {\n weights -= 10%\n state.failures = 0\n state.successes = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"powerClean"},"variations":[{"sets":[{"weightExpr":"95lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"95lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"95lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"Power Clean","id":"xswlnsot","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(2.5lb, 1, 0, 10%, 2, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 2.5lb\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps && completedRPE <= RPE)) {\n state.failures += 1;\n if (state.failures >= 2) {\n weights -= 10%\n state.failures = 0\n state.successes = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false}],"name":"Starting Strength Phase 2","days":[{"name":"Workout A","exercises":[{"id":"yxoauviz"},{"id":"tslinacz"},{"id":"appdndnp"}],"id":"mdfntzpj"},{"name":"Workout B","exercises":[{"id":"yxoauviz"},{"id":"fzkaroiq"},{"id":"xswlnsot"}],"id":"gxljpzec"}],"id":"ss2","planner":{"name":"Starting Strength Phase 2","weeks":[{"name":"Week 1","days":[{"name":"Workout A","exerciseText":"Squat / 3x5 / 45lb / progress: lp(2.5lb, 1, 0, 10%, 2, 0)\nBench Press / 3x5 / 45lb / progress: lp(2.5lb, 1, 0, 10%, 2, 0)\nDeadlift / 1x5 / 95lb / progress: lp(2.5lb, 1, 0, 10%, 2, 0)"},{"name":"Workout B","exerciseText":"Squat / 3x5 / 45lb\nOverhead Press / 3x5 / 45lb / progress: lp(2.5lb, 1, 0, 10%, 2, 0)\nPower Clean / 3x5 / 95lb / progress: lp(2.5lb, 1, 0, 10%, 2, 0)"}]}]},"nextDay":1,"isMultiweek":true},{"weeks":[{"name":"Week 1","days":[{"id":"gmbphfcq"},{"id":"mmerlfgu"},{"id":"hqdggcvw"},{"id":"ffvxfzfn"}],"id":"izxwsmrx"}],"author":"Mark Rippetoe","clonedAt":1712147764523,"description":"Great absolute beginner program from a famous trainer and powerlifter Mark Rippetoe. One of the most popular starting weightlifting routines.","shortDescription":"Another first-starter program, from a popular weightlifter Mark Rippetoe.","url":"https://startingstrength.com/get-started/programs","tags":[],"exercises":[{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 2 ? 2 : day == 3 ? 3 : day == 4 ? 4 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"Squat","id":"kqgnqtzp","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(2.5lb, 1, 0, 10%, 2, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 2.5lb\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps && completedRPE <= RPE)) {\n state.failures += 1;\n if (state.failures >= 2) {\n weights -= 10%\n state.failures = 0\n state.successes = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 4 ? 2 : 1","exerciseType":{"equipment":"barbell","id":"benchPress"},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"Bench Press","id":"fzuxbrzu","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(2.5lb, 1, 0, 10%, 2, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 2.5lb\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps && completedRPE <= RPE)) {\n state.failures += 1;\n if (state.failures >= 2) {\n weights -= 10%\n state.failures = 0\n state.successes = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"deadlift"},"variations":[{"sets":[{"weightExpr":"95lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"Deadlift","id":"imrpxzac","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(2.5lb, 1, 0, 10%, 2, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 2.5lb\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps && completedRPE <= RPE)) {\n state.failures += 1;\n if (state.failures >= 2) {\n weights -= 10%\n state.failures = 0\n state.successes = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 3 ? 2 : 1","exerciseType":{"equipment":"barbell","id":"overheadPress"},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"Overhead Press","id":"gjoqxtxk","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(2.5lb, 1, 0, 10%, 2, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 2.5lb\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps && completedRPE <= RPE)) {\n state.failures += 1;\n if (state.failures >= 2) {\n weights -= 10%\n state.failures = 0\n state.successes = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 4 ? 2 : 1","exerciseType":{"equipment":"bodyweight","id":"chinUp"},"variations":[{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]}],"name":"Chin Up","id":"sgdezihn","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(2.5lb, 1, 0, 10%, 2, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 2.5lb\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps && completedRPE <= RPE)) {\n state.failures += 1;\n if (state.failures >= 2) {\n weights -= 10%\n state.failures = 0\n state.successes = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"powerClean"},"variations":[{"sets":[{"weightExpr":"95lb","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"95lb","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"95lb","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"95lb","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"95lb","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false}]}],"name":"Power Clean","id":"wdijxqov","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(2.5lb, 1, 0, 10%, 2, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 2.5lb\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps && completedRPE <= RPE)) {\n state.failures += 1;\n if (state.failures >= 2) {\n weights -= 10%\n state.failures = 0\n state.successes = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false}],"name":"Starting Strength Phase 3","days":[{"name":"Day A 1","exercises":[{"id":"kqgnqtzp"},{"id":"fzuxbrzu"},{"id":"imrpxzac"}],"id":"gmbphfcq"},{"name":"Day B 1","exercises":[{"id":"kqgnqtzp"},{"id":"gjoqxtxk"},{"id":"sgdezihn"}],"id":"mmerlfgu"},{"name":"Day A 2","exercises":[{"id":"kqgnqtzp"},{"id":"gjoqxtxk"},{"id":"wdijxqov"}],"id":"hqdggcvw"},{"name":"Day B 2","exercises":[{"id":"kqgnqtzp"},{"id":"fzuxbrzu"},{"id":"sgdezihn"}],"id":"ffvxfzfn"}],"id":"ss3","planner":{"name":"Starting Strength Phase 3","weeks":[{"name":"Week 1","days":[{"name":"Day A 1","exerciseText":"Squat / 3x5 / 45lb / progress: lp(2.5lb, 1, 0, 10%, 2, 0)\nBench Press / 3x5 / 45lb / progress: lp(2.5lb, 1, 0, 10%, 2, 0)\nDeadlift / 1x5 / 95lb / progress: lp(2.5lb, 1, 0, 10%, 2, 0)"},{"name":"Day B 1","exerciseText":"Squat / 3x5 / 45lb\nOverhead Press / 3x5 / 45lb / progress: lp(2.5lb, 1, 0, 10%, 2, 0)\nChin Up / 3x10 / 0lb / progress: lp(2.5lb, 1, 0, 10%, 2, 0)"},{"name":"Day A 2","exerciseText":"Squat / 3x5 / 45lb\nOverhead Press / 3x5 / 45lb\nPower Clean / 5x3 / 95lb / progress: lp(2.5lb, 1, 0, 10%, 2, 0)"},{"name":"Day B 2","exerciseText":"Squat / 3x5 / 45lb\nBench Press / 3x5 / 45lb\nChin Up / 3x10 / 0lb"}]}]},"nextDay":1,"isMultiweek":true},{"weeks":[{"name":"Week 1","days":[{"id":"dlikncwo"},{"id":"fimpxfmn"},{"id":"cbxfwkbt"}],"id":"jprebmmo"},{"name":"Week 2","days":[{"id":"apklfojj"},{"id":"puaghldq"},{"id":"qgtkalxm"}],"id":"ulglcffi"},{"name":"Week 3","days":[{"id":"lhlwtayo"},{"id":"fnwfmtmw"},{"id":"himbubql"}],"id":"tgxyxedr"},{"name":"Week 4","days":[{"id":"nveofwbz"},{"id":"ebvhaujq"},{"id":"ticarvmv"}],"id":"ymwssahu"},{"name":"Week 5","days":[{"id":"utdjyfnv"},{"id":"rxmssqtx"},{"id":"tzdbvqrl"}],"id":"uyywlvtg"},{"name":"Week 6","days":[{"id":"jnjrhbhq"},{"id":"uvtqqkhn"},{"id":"opczjmie"}],"id":"hrbxvgvz"},{"name":"Week 7","days":[{"id":"nyclvumg"},{"id":"fnqyertk"},{"id":"dlqgbjae"}],"id":"pvepchid"},{"name":"Week 8","days":[{"id":"tvamxziu"},{"id":"jdbzqqbr"},{"id":"xythsvdp"}],"id":"vdzrabuj"},{"name":"Week 9","days":[{"id":"sgxwbenb"},{"id":"rywpksss"},{"id":"kmrtxomc"}],"id":"fnxutiub"},{"name":"Week 10","days":[{"id":"uepwrzso"},{"id":"vqckeiat"},{"id":"suzotyvt"}],"id":"fakfndgu"},{"name":"Week 11","days":[{"id":"jxbggfyw"},{"id":"rcpvorej"},{"id":"rzdubvnt"}],"id":"zxdptntc"},{"name":"Week 12","days":[{"id":"cxgdcdyv"},{"id":"xmjpmewr"},{"id":"mcmvatnr"}],"id":"oscjwcet"}],"author":"Bret Contreras","clonedAt":1712147834968,"description":"The program focused on gluteal muscles, and it's a good introduction for women into lifting weights.","shortDescription":"Tailored for women hypertrophy program.","url":"https://www.reddit.com/r/StrongCurves/wiki/index","tags":[],"exercises":[{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 4 ? 2 : day == 7 ? 3 : day == 10 ? 4 : 1","exerciseType":{"equipment":"bodyweight","id":"gluteBridge"},"variations":[{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]}],"name":"Glute Bridge","id":"jnfgkfra","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 4 ? 2 : day == 7 ? 3 : day == 10 ? 4 : 1","exerciseType":{"equipment":"dumbbell","id":"bentOverOneArmRow"},"variations":[{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]}],"name":"Bent Over One Arm Row","id":"qwlskbxf","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 4 ? 2 : day == 7 ? 3 : day == 10 ? 4 : 1","exerciseType":{"equipment":"dumbbell","id":"boxSquat"},"variations":[{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]}],"name":"Box Squat","id":"vezohrcp","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 4 ? 2 : day == 7 ? 3 : day == 10 ? 4 : day == 13 ? 5 : day == 16 ? 6 : day == 19 ? 7 : day == 22 ? 8 : 1","exerciseType":{"equipment":"dumbbell","id":"benchPress"},"variations":[{"sets":[{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"30lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"30lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"30lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"30lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"30lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"30lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"30lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"30lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"30lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"30lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"30lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"30lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]}],"name":"Bench Press","id":"uikmfkvb","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 4 ? 2 : day == 7 ? 3 : day == 10 ? 4 : day == 13 ? 5 : day == 16 ? 6 : day == 19 ? 7 : day == 22 ? 8 : 1","exerciseType":{"equipment":"dumbbell","id":"romanianDeadlift"},"variations":[{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"30lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"30lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"30lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"30lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"30lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"30lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"30lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"30lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"30lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"30lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"30lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"30lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]}],"name":"Romanian Deadlift","id":"yogrfzzj","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 4 ? 2 : day == 7 ? 3 : day == 10 ? 4 : day == 13 ? 5 : day == 16 ? 6 : day == 19 ? 7 : day == 22 ? 8 : day == 25 ? 9 : day == 28 ? 10 : day == 31 ? 11 : day == 34 ? 12 : 1","exerciseType":{"equipment":"bodyweight","id":"sideHipAbductor"},"variations":[{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]}],"name":"Side Hip Abductor","id":"spaqajyu","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 2 ? 2 : day == 3 ? 3 : day == 4 ? 4 : day == 5 ? 5 : day == 6 ? 6 : day == 7 ? 7 : day == 8 ? 8 : day == 9 ? 9 : day == 10 ? 10 : day == 11 ? 11 : day == 12 ? 12 : day == 13 ? 13 : day == 15 ? 14 : day == 16 ? 15 : day == 18 ? 16 : day == 19 ? 17 : day == 21 ? 18 : day == 22 ? 19 : day == 24 ? 20 : day == 26 ? 21 : day == 29 ? 22 : day == 32 ? 23 : day == 35 ? 24 : 1","exerciseType":{"equipment":"bodyweight","id":"plank"},"variations":[{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]}],"name":"Plank","id":"rvgzonxq","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 2 ? 2 : day == 4 ? 3 : day == 5 ? 4 : day == 7 ? 5 : day == 8 ? 6 : day == 10 ? 7 : day == 11 ? 8 : day == 13 ? 9 : day == 14 ? 10 : day == 16 ? 11 : day == 17 ? 12 : day == 19 ? 13 : day == 20 ? 14 : day == 22 ? 15 : day == 23 ? 16 : day == 26 ? 17 : day == 29 ? 18 : day == 32 ? 19 : day == 35 ? 20 : 1","exerciseType":{"equipment":"bodyweight","id":"sidePlank"},"variations":[{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]}],"name":"Side Plank","id":"kllkrcjp","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 5 ? 2 : day == 8 ? 3 : day == 11 ? 4 : day == 14 ? 5 : day == 17 ? 6 : day == 20 ? 7 : day == 23 ? 8 : 1","exerciseType":{"equipment":"bodyweight","id":"singleLegGluteBridgeStraight"},"variations":[{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]}],"name":"Single Leg Glute Bridge Straight Leg","id":"tdlrdwyw","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 5 ? 2 : day == 8 ? 3 : day == 11 ? 4 : 1","exerciseType":{"equipment":"cable","id":"latPulldown"},"variations":[{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]}],"name":"Lat Pulldown","id":"vohauufe","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 5 ? 2 : day == 8 ? 3 : day == 11 ? 4 : 1","exerciseType":{"equipment":"dumbbell","id":"stepUp"},"variations":[{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]}],"name":"Step up","id":"wtlfvbkw","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 5 ? 2 : day == 8 ? 3 : day == 11 ? 4 : day == 14 ? 5 : day == 17 ? 6 : day == 20 ? 7 : day == 23 ? 8 : 1","exerciseType":{"equipment":"dumbbell","id":"overheadPress"},"variations":[{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]}],"name":"Overhead Press","id":"pnrprhmp","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 5 ? 2 : day == 8 ? 3 : day == 11 ? 4 : day == 27 ? 5 : day == 30 ? 6 : day == 33 ? 7 : day == 36 ? 8 : 1","exerciseType":{"equipment":"bodyweight","id":"backExtension"},"variations":[{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]}],"name":"Back Extension","id":"mcqqabyl","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 5 ? 2 : day == 8 ? 3 : day == 11 ? 4 : day == 14 ? 5 : day == 17 ? 6 : day == 20 ? 7 : day == 23 ? 8 : day == 27 ? 9 : day == 30 ? 10 : day == 33 ? 11 : day == 36 ? 12 : 1","exerciseType":{"equipment":"bodyweight","id":"sideLyingClam"},"variations":[{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]}],"name":"Side Lying Clam","id":"qmumygcx","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : day == 6 ? 2 : day == 9 ? 3 : day == 12 ? 4 : 1","exerciseType":{"equipment":"dumbbell","id":"gluteBridge"},"variations":[{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"1","logRpe":false,"askWeight":false}]}],"name":"Glute Bridge","id":"exajjeuu","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : day == 6 ? 2 : day == 9 ? 3 : day == 12 ? 4 : day == 13 ? 5 : day == 16 ? 6 : day == 19 ? 7 : day == 22 ? 8 : 1","exerciseType":{"equipment":"cable","id":"seatedRow"},"variations":[{"sets":[{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]}],"name":"Seated Row","id":"znxrreed","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : day == 6 ? 2 : day == 9 ? 3 : day == 12 ? 4 : 1","exerciseType":{"equipment":"dumbbell","id":"squat"},"variations":[{"sets":[{"weightExpr":"20lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"20lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"20lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"20lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]}],"name":"Squat","id":"jkejhipt","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : day == 6 ? 2 : day == 9 ? 3 : day == 12 ? 4 : 1","exerciseType":{"equipment":"dumbbell","id":"inclineBenchPress"},"variations":[{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]}],"name":"Incline Bench Press","id":"qfgtkcsq","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : day == 6 ? 2 : day == 9 ? 3 : day == 12 ? 4 : 1","exerciseType":{"equipment":"dumbbell","id":"singleLegDeadlift"},"variations":[{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]}],"name":"Single Leg Deadlift","id":"jaqtinvn","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : day == 6 ? 2 : day == 9 ? 3 : day == 12 ? 4 : 1","exerciseType":{"equipment":"cable","id":"sideHipAbductor"},"variations":[{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]}],"name":"Side Hip Abductor","id":"avbctgbg","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : day == 6 ? 2 : day == 9 ? 3 : day == 12 ? 4 : day == 15 ? 5 : day == 18 ? 6 : day == 21 ? 7 : day == 24 ? 8 : day == 27 ? 9 : day == 30 ? 10 : day == 33 ? 11 : day == 36 ? 12 : 1","exerciseType":{"equipment":"cable","id":"cableTwist"},"variations":[{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"15","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"15","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"15","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"15","logRpe":false,"askWeight":false}]}],"name":"Cable Twist","id":"rnjfgrbs","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 13 ? 1 : day == 15 ? 2 : day == 16 ? 3 : day == 18 ? 4 : day == 19 ? 5 : day == 21 ? 6 : day == 22 ? 7 : day == 24 ? 8 : day == 25 ? 9 : day == 27 ? 10 : day == 28 ? 11 : day == 30 ? 12 : day == 31 ? 13 : day == 33 ? 14 : day == 34 ? 15 : day == 36 ? 16 : 1","exerciseType":{"equipment":"barbell","id":"hipThrust"},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"55lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"55lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"55lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"55lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"55lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"55lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"55lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"55lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"55lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"55lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"55lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"55lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"55lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"55lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"55lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"55lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"55lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]}],"name":"Hip Thrust","id":"bplzrajz","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 13 ? 1 : day == 15 ? 2 : day == 16 ? 3 : day == 18 ? 4 : day == 19 ? 5 : day == 21 ? 6 : day == 22 ? 7 : day == 24 ? 8 : 1","exerciseType":{"equipment":"dumbbell","id":"gobletSquat"},"variations":[{"sets":[{"weightExpr":"20lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"20lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"20lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"20lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"20lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"20lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"20lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"20lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"20lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]}],"name":"Goblet Squat","id":"rpbttglo","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 14 ? 1 : day == 17 ? 2 : day == 20 ? 3 : day == 23 ? 4 : day == 26 ? 5 : day == 29 ? 6 : day == 32 ? 7 : day == 35 ? 8 : 1","exerciseType":{"equipment":"bodyweight","id":"chinUp"},"variations":[{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"Chin Up","id":"lykdfalr","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 14 ? 1 : day == 17 ? 2 : day == 20 ? 3 : day == 23 ? 4 : 1","exerciseType":{"equipment":"dumbbell","id":"lunge"},"variations":[{"sets":[{"weightExpr":"15lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"15lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"15lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"15lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"15lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"15lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"15lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"15lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"15lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"15lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"15lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"15lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]}],"name":"Lunge","id":"sdfhkghz","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 14 ? 1 : day == 17 ? 2 : day == 20 ? 3 : day == 23 ? 4 : 1","exerciseType":{"equipment":"band","id":"reverseHyperextension"},"variations":[{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]}],"name":"Reverse Hyperextension","id":"nwaxosio","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 14 ? 1 : day == 17 ? 2 : day == 20 ? 3 : day == 23 ? 4 : 1","exerciseType":{"equipment":"bodyweight","id":"sideCrunch"},"variations":[{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]}],"name":"Side Crunch","id":"jkeorgev","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 15 ? 1 : day == 18 ? 2 : day == 21 ? 3 : day == 24 ? 4 : 1","exerciseType":{"equipment":"bodyweight","id":"invertedRow"},"variations":[{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]}],"name":"Inverted Row","id":"lbsbbmpk","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 15 ? 1 : day == 18 ? 2 : day == 21 ? 3 : day == 24 ? 4 : 1","exerciseType":{"equipment":"barbell","id":"benchPressCloseGrip"},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]}],"name":"Bench Press Close Grip","id":"wqphjhwq","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 15 ? 1 : day == 18 ? 2 : day == 21 ? 3 : day == 24 ? 4 : 1","exerciseType":{"equipment":"dumbbell","id":"kettlebellSwing"},"variations":[{"sets":[{"weightExpr":"15lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"15lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"15lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"15lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"15lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"15lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"15lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"15lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"15lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"15lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"15lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"15lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]}],"name":"Kettlebell Swing","id":"xbmvajoj","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 15 ? 1 : day == 18 ? 2 : day == 21 ? 3 : day == 24 ? 4 : day == 26 ? 5 : day == 29 ? 6 : day == 32 ? 7 : day == 35 ? 8 : 1","exerciseType":{"equipment":"cable","id":"hipAbductor"},"variations":[{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"20lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"20lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"20lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"20lb","isAmrap":false,"repsExpr":"30","logRpe":false,"askWeight":false}]}],"name":"Hip Abductor","id":"rfizsyzh","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 25 ? 1 : day == 28 ? 2 : day == 31 ? 3 : day == 34 ? 4 : 1","exerciseType":{"equipment":"dumbbell","id":"bentOverRow"},"variations":[{"sets":[{"weightExpr":"30lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"30lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"30lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"30lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"30lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"30lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"30lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"30lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"30lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"30lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"30lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"30lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]}],"name":"Bent Over Row","id":"ktfvyqjc","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 25 ? 1 : day == 28 ? 2 : day == 31 ? 3 : day == 34 ? 4 : 1","exerciseType":{"equipment":"barbell","id":"boxSquat"},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]}],"name":"Box Squat","id":"ifeqkldf","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 25 ? 1 : day == 28 ? 2 : day == 31 ? 3 : day == 34 ? 4 : 1","exerciseType":{"equipment":"bodyweight","id":"pushUp"},"variations":[{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]}],"name":"Push Up","id":"oubipvto","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 25 ? 1 : day == 28 ? 2 : day == 31 ? 3 : day == 34 ? 4 : 1","exerciseType":{"equipment":"barbell","id":"deadlift"},"variations":[{"sets":[{"weightExpr":"65lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"65lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"65lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"65lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"65lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"65lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"65lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"65lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"65lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"65lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"65lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"65lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]}],"name":"Deadlift","id":"ukmanigt","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 25 ? 1 : day == 28 ? 2 : day == 31 ? 3 : day == 34 ? 4 : 1","exerciseType":{"equipment":"bodyweight","id":"crunch"},"variations":[{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]}],"name":"Crunch","id":"bauparvr","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 25 ? 1 : day == 28 ? 2 : day == 31 ? 3 : day == 34 ? 4 : 1","exerciseType":{"equipment":"bodyweight","id":"crossBodyCrunch"},"variations":[{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]}],"name":"Cross Body Crunch","id":"xhohluci","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 26 ? 1 : day == 29 ? 2 : day == 32 ? 3 : day == 35 ? 4 : 1","exerciseType":{"equipment":"bodyweight","id":"singleLegHipThrust"},"variations":[{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]}],"name":"Single Leg Hip Thrust","id":"ldzvznvv","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 26 ? 1 : day == 29 ? 2 : day == 32 ? 3 : day == 35 ? 4 : 1","exerciseType":{"equipment":"dumbbell","id":"bulgarianSplitSquat"},"variations":[{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"10lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]}],"name":"Bulgarian Split Squat","id":"rtkulkkz","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 26 ? 1 : day == 29 ? 2 : day == 32 ? 3 : day == 35 ? 4 : 1","exerciseType":{"equipment":"barbell","id":"overheadPress"},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]}],"name":"Overhead Press","id":"vspmmitw","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 26 ? 1 : day == 29 ? 2 : day == 32 ? 3 : day == 35 ? 4 : 1","exerciseType":{"equipment":"barbell","id":"goodMorning"},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]}],"name":"Good Morning","id":"nktutqwo","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 27 ? 1 : day == 30 ? 2 : day == 33 ? 3 : day == 36 ? 4 : 1","exerciseType":{"equipment":"dumbbell","id":"inclineRow"},"variations":[{"sets":[{"weightExpr":"30lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"30lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"30lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"30lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"30lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"30lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"30lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"30lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"30lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"30lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"30lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"30lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]}],"name":"Incline Row","id":"evjvvkrl","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 27 ? 1 : day == 30 ? 2 : day == 33 ? 3 : day == 36 ? 4 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]}],"name":"Squat","id":"ieswlwho","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 27 ? 1 : day == 30 ? 2 : day == 33 ? 3 : day == 36 ? 4 : 1","exerciseType":{"equipment":"barbell","id":"inclineBenchPress"},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"12","logRpe":false,"askWeight":false}]}],"name":"Incline Bench Press","id":"ofkmhang","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 27 ? 1 : day == 30 ? 2 : day == 33 ? 3 : day == 36 ? 4 : 1","exerciseType":{"equipment":"bodyweight","id":"hangingLegRaise"},"variations":[{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]}],"name":"Hanging Leg Raise","id":"iemfffuv","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false}],"name":"Strong Curves","days":[{"name":"Workout A","exercises":[{"id":"jnfgkfra"},{"id":"qwlskbxf"},{"id":"vezohrcp"},{"id":"uikmfkvb"},{"id":"yogrfzzj"},{"id":"spaqajyu"},{"id":"rvgzonxq"},{"id":"kllkrcjp"}],"id":"dlikncwo"},{"name":"Workout B","exercises":[{"id":"tdlrdwyw"},{"id":"vohauufe"},{"id":"wtlfvbkw"},{"id":"pnrprhmp"},{"id":"mcqqabyl"},{"id":"qmumygcx"},{"id":"rvgzonxq"},{"id":"kllkrcjp"}],"id":"fimpxfmn"},{"name":"Workout C","exercises":[{"id":"exajjeuu"},{"id":"znxrreed"},{"id":"jkejhipt"},{"id":"qfgtkcsq"},{"id":"jaqtinvn"},{"id":"avbctgbg"},{"id":"rvgzonxq"},{"id":"rnjfgrbs"}],"id":"cbxfwkbt"},{"name":"Workout A","exercises":[{"id":"jnfgkfra"},{"id":"qwlskbxf"},{"id":"vezohrcp"},{"id":"uikmfkvb"},{"id":"yogrfzzj"},{"id":"spaqajyu"},{"id":"rvgzonxq"},{"id":"kllkrcjp"}],"id":"apklfojj"},{"name":"Workout B","exercises":[{"id":"tdlrdwyw"},{"id":"vohauufe"},{"id":"wtlfvbkw"},{"id":"pnrprhmp"},{"id":"mcqqabyl"},{"id":"qmumygcx"},{"id":"rvgzonxq"},{"id":"kllkrcjp"}],"id":"puaghldq"},{"name":"Workout C","exercises":[{"id":"exajjeuu"},{"id":"znxrreed"},{"id":"jkejhipt"},{"id":"qfgtkcsq"},{"id":"jaqtinvn"},{"id":"avbctgbg"},{"id":"rvgzonxq"},{"id":"rnjfgrbs"}],"id":"qgtkalxm"},{"name":"Workout A","exercises":[{"id":"jnfgkfra"},{"id":"qwlskbxf"},{"id":"vezohrcp"},{"id":"uikmfkvb"},{"id":"yogrfzzj"},{"id":"spaqajyu"},{"id":"rvgzonxq"},{"id":"kllkrcjp"}],"id":"lhlwtayo"},{"name":"Workout B","exercises":[{"id":"tdlrdwyw"},{"id":"vohauufe"},{"id":"wtlfvbkw"},{"id":"pnrprhmp"},{"id":"mcqqabyl"},{"id":"qmumygcx"},{"id":"rvgzonxq"},{"id":"kllkrcjp"}],"id":"fnwfmtmw"},{"name":"Workout C","exercises":[{"id":"exajjeuu"},{"id":"znxrreed"},{"id":"jkejhipt"},{"id":"qfgtkcsq"},{"id":"jaqtinvn"},{"id":"avbctgbg"},{"id":"rvgzonxq"},{"id":"rnjfgrbs"}],"id":"himbubql"},{"name":"Workout A","exercises":[{"id":"jnfgkfra"},{"id":"qwlskbxf"},{"id":"vezohrcp"},{"id":"uikmfkvb"},{"id":"yogrfzzj"},{"id":"spaqajyu"},{"id":"rvgzonxq"},{"id":"kllkrcjp"}],"id":"nveofwbz"},{"name":"Workout B","exercises":[{"id":"tdlrdwyw"},{"id":"vohauufe"},{"id":"wtlfvbkw"},{"id":"pnrprhmp"},{"id":"mcqqabyl"},{"id":"qmumygcx"},{"id":"rvgzonxq"},{"id":"kllkrcjp"}],"id":"ebvhaujq"},{"name":"Workout C","exercises":[{"id":"exajjeuu"},{"id":"znxrreed"},{"id":"jkejhipt"},{"id":"qfgtkcsq"},{"id":"jaqtinvn"},{"id":"avbctgbg"},{"id":"rvgzonxq"},{"id":"rnjfgrbs"}],"id":"ticarvmv"},{"name":"Workout A","exercises":[{"id":"bplzrajz"},{"id":"znxrreed"},{"id":"rpbttglo"},{"id":"uikmfkvb"},{"id":"yogrfzzj"},{"id":"spaqajyu"},{"id":"rvgzonxq"},{"id":"kllkrcjp"}],"id":"utdjyfnv"},{"name":"Workout B","exercises":[{"id":"tdlrdwyw"},{"id":"lykdfalr"},{"id":"sdfhkghz"},{"id":"pnrprhmp"},{"id":"nwaxosio"},{"id":"qmumygcx"},{"id":"jkeorgev"},{"id":"kllkrcjp"}],"id":"rxmssqtx"},{"name":"Workout C","exercises":[{"id":"bplzrajz"},{"id":"lbsbbmpk"},{"id":"rpbttglo"},{"id":"wqphjhwq"},{"id":"xbmvajoj"},{"id":"rfizsyzh"},{"id":"rvgzonxq"},{"id":"rnjfgrbs"}],"id":"tzdbvqrl"},{"name":"Workout A","exercises":[{"id":"bplzrajz"},{"id":"znxrreed"},{"id":"rpbttglo"},{"id":"uikmfkvb"},{"id":"yogrfzzj"},{"id":"spaqajyu"},{"id":"rvgzonxq"},{"id":"kllkrcjp"}],"id":"jnjrhbhq"},{"name":"Workout B","exercises":[{"id":"tdlrdwyw"},{"id":"lykdfalr"},{"id":"sdfhkghz"},{"id":"pnrprhmp"},{"id":"nwaxosio"},{"id":"qmumygcx"},{"id":"jkeorgev"},{"id":"kllkrcjp"}],"id":"uvtqqkhn"},{"name":"Workout C","exercises":[{"id":"bplzrajz"},{"id":"lbsbbmpk"},{"id":"rpbttglo"},{"id":"wqphjhwq"},{"id":"xbmvajoj"},{"id":"rfizsyzh"},{"id":"rvgzonxq"},{"id":"rnjfgrbs"}],"id":"opczjmie"},{"name":"Workout A","exercises":[{"id":"bplzrajz"},{"id":"znxrreed"},{"id":"rpbttglo"},{"id":"uikmfkvb"},{"id":"yogrfzzj"},{"id":"spaqajyu"},{"id":"rvgzonxq"},{"id":"kllkrcjp"}],"id":"nyclvumg"},{"name":"Workout B","exercises":[{"id":"tdlrdwyw"},{"id":"lykdfalr"},{"id":"sdfhkghz"},{"id":"pnrprhmp"},{"id":"nwaxosio"},{"id":"qmumygcx"},{"id":"jkeorgev"},{"id":"kllkrcjp"}],"id":"fnqyertk"},{"name":"Workout C","exercises":[{"id":"bplzrajz"},{"id":"lbsbbmpk"},{"id":"rpbttglo"},{"id":"wqphjhwq"},{"id":"xbmvajoj"},{"id":"rfizsyzh"},{"id":"rvgzonxq"},{"id":"rnjfgrbs"}],"id":"dlqgbjae"},{"name":"Workout A","exercises":[{"id":"bplzrajz"},{"id":"znxrreed"},{"id":"rpbttglo"},{"id":"uikmfkvb"},{"id":"yogrfzzj"},{"id":"spaqajyu"},{"id":"rvgzonxq"},{"id":"kllkrcjp"}],"id":"tvamxziu"},{"name":"Workout B","exercises":[{"id":"tdlrdwyw"},{"id":"lykdfalr"},{"id":"sdfhkghz"},{"id":"pnrprhmp"},{"id":"nwaxosio"},{"id":"qmumygcx"},{"id":"jkeorgev"},{"id":"kllkrcjp"}],"id":"jdbzqqbr"},{"name":"Workout C","exercises":[{"id":"bplzrajz"},{"id":"lbsbbmpk"},{"id":"rpbttglo"},{"id":"wqphjhwq"},{"id":"xbmvajoj"},{"id":"rfizsyzh"},{"id":"rvgzonxq"},{"id":"rnjfgrbs"}],"id":"xythsvdp"},{"name":"Workout A","exercises":[{"id":"bplzrajz"},{"id":"ktfvyqjc"},{"id":"ifeqkldf"},{"id":"oubipvto"},{"id":"ukmanigt"},{"id":"spaqajyu"},{"id":"bauparvr"},{"id":"xhohluci"}],"id":"sgxwbenb"},{"name":"Workout B","exercises":[{"id":"ldzvznvv"},{"id":"lykdfalr"},{"id":"rtkulkkz"},{"id":"vspmmitw"},{"id":"nktutqwo"},{"id":"rfizsyzh"},{"id":"rvgzonxq"},{"id":"kllkrcjp"}],"id":"rywpksss"},{"name":"Workout C","exercises":[{"id":"bplzrajz"},{"id":"evjvvkrl"},{"id":"ieswlwho"},{"id":"ofkmhang"},{"id":"mcqqabyl"},{"id":"qmumygcx"},{"id":"iemfffuv"},{"id":"rnjfgrbs"}],"id":"kmrtxomc"},{"name":"Workout A","exercises":[{"id":"bplzrajz"},{"id":"ktfvyqjc"},{"id":"ifeqkldf"},{"id":"oubipvto"},{"id":"ukmanigt"},{"id":"spaqajyu"},{"id":"bauparvr"},{"id":"xhohluci"}],"id":"uepwrzso"},{"name":"Workout B","exercises":[{"id":"ldzvznvv"},{"id":"lykdfalr"},{"id":"rtkulkkz"},{"id":"vspmmitw"},{"id":"nktutqwo"},{"id":"rfizsyzh"},{"id":"rvgzonxq"},{"id":"kllkrcjp"}],"id":"vqckeiat"},{"name":"Workout C","exercises":[{"id":"bplzrajz"},{"id":"evjvvkrl"},{"id":"ieswlwho"},{"id":"ofkmhang"},{"id":"mcqqabyl"},{"id":"qmumygcx"},{"id":"iemfffuv"},{"id":"rnjfgrbs"}],"id":"suzotyvt"},{"name":"Workout A","exercises":[{"id":"bplzrajz"},{"id":"ktfvyqjc"},{"id":"ifeqkldf"},{"id":"oubipvto"},{"id":"ukmanigt"},{"id":"spaqajyu"},{"id":"bauparvr"},{"id":"xhohluci"}],"id":"jxbggfyw"},{"name":"Workout B","exercises":[{"id":"ldzvznvv"},{"id":"lykdfalr"},{"id":"rtkulkkz"},{"id":"vspmmitw"},{"id":"nktutqwo"},{"id":"rfizsyzh"},{"id":"rvgzonxq"},{"id":"kllkrcjp"}],"id":"rcpvorej"},{"name":"Workout C","exercises":[{"id":"bplzrajz"},{"id":"evjvvkrl"},{"id":"ieswlwho"},{"id":"ofkmhang"},{"id":"mcqqabyl"},{"id":"qmumygcx"},{"id":"iemfffuv"},{"id":"rnjfgrbs"}],"id":"rzdubvnt"},{"name":"Workout A","exercises":[{"id":"bplzrajz"},{"id":"ktfvyqjc"},{"id":"ifeqkldf"},{"id":"oubipvto"},{"id":"ukmanigt"},{"id":"spaqajyu"},{"id":"bauparvr"},{"id":"xhohluci"}],"id":"cxgdcdyv"},{"name":"Workout B","exercises":[{"id":"ldzvznvv"},{"id":"lykdfalr"},{"id":"rtkulkkz"},{"id":"vspmmitw"},{"id":"nktutqwo"},{"id":"rfizsyzh"},{"id":"rvgzonxq"},{"id":"kllkrcjp"}],"id":"xmjpmewr"},{"name":"Workout C","exercises":[{"id":"bplzrajz"},{"id":"evjvvkrl"},{"id":"ieswlwho"},{"id":"ofkmhang"},{"id":"mcqqabyl"},{"id":"qmumygcx"},{"id":"iemfffuv"},{"id":"rnjfgrbs"}],"id":"mcmvatnr"}],"id":"strongcurves","planner":{"name":"Strong Curves","weeks":[{"name":"Week 1","days":[{"name":"Workout A","exerciseText":"Glute Bridge, Bodyweight[1-4] / 3x20 / 0lb / progress: lp(5lb)\nBent Over One Arm Row[1-4] / 3x12 / 10lb / progress: lp(5lb)\nBox Squat, Dumbbell[1-4] / 3x20 / 10lb / progress: lp(5lb)\nBench Press, Dumbbell[1-4] / 3x12 / 20lb / progress: lp(5lb)\nRomanian Deadlift[1-4] / 3x20 / 10lb / progress: lp(5lb)\nSide Hip Abductor[1-4] / 1x30 / 0lb\nPlank[1-4] / 1x1 / 0lb\nSide Plank[1-4] / 1x1 / 0lb"},{"name":"Workout B","exerciseText":"Single Leg Glute Bridge Straight Leg[1-4] / 3x20 / 0lb\nLat Pulldown[1-4] / 3x12 / 10lb / progress: lp(5lb)\nStep up[1-4] / 3x20 / 10lb / progress: lp(5lb)\nOverhead Press, Dumbbell[1-4] / 3x20 / 10lb / progress: lp(5lb)\nBack Extension, Bodyweight[1-4] / 3x20 / 0lb \nSide Lying Clam[1-4] / 1x30 / 0lb\nPlank[1-4] / 1x1 / 0lb\nSide Plank[1-4] / 1x1 / 0lb"},{"name":"Workout C","exerciseText":"Glute Bridge[1-4] / 3x1 / 0lb\nSeated Row[1-4] / 3x12 / 20lb / progress: lp(5lb)\nSquat, Dumbbell[1-4] / 3x20 / 20lb / progress: lp(5lb)\nIncline Bench Press, Dumbbell[1-4] / 3x12 / 10lb / progress: lp(5lb)\nSingle Leg Deadlift[1-4] / 2x20 / 10lb / progress: lp(5lb)\nSide Hip Abductor, Cable[1-4] / 1x20 / 10lb / progress: lp(5lb)\nPlank[1-4] / 1x1 / 0lb\nCable Twist[1-4] / 1x10 / 10lb / progress: lp(5lb)"}]},{"name":"Week 2","days":[{"name":"Workout A","exerciseText":""},{"name":"Workout B","exerciseText":""},{"name":"Workout C","exerciseText":""}]},{"name":"Week 3","days":[{"name":"Workout A","exerciseText":""},{"name":"Workout B","exerciseText":""},{"name":"Workout C","exerciseText":""}]},{"name":"Week 4","days":[{"name":"Workout A","exerciseText":""},{"name":"Workout B","exerciseText":""},{"name":"Workout C","exerciseText":""}]},{"name":"Week 5","days":[{"name":"Workout A","exerciseText":"Hip Thrust[5-8] / 3x20 / 45lb / progress: lp(5lb)\nSeated Row[5-8] / 3x12 / 20lb / progress: lp(5lb)\nGoblet Squat[5-8] / 3x20 / 20lb / progress: lp(5lb)\nBench Press, Dumbbell[5-8] / 3x12 / 30lb / progress: lp(5lb)\nRomanian Deadlift[5-8] / 3x20 / 30lb / progress: lp(5lb)\nSide Hip Abductor[5-8] / 1x30 / 0lb\nPlank[5-8] / 1x1 / 0lb\nSide Plank[5-8] / 1x1 / 0lb"},{"name":"Workout B","exerciseText":"Single Leg Glute Bridge Straight Leg[5-8] / 3x20 / 0lb\nChin Up[5-8] / 3x3 / 0lb\nLunge, Dumbbell[5-8] / 3x20 / 15lb / progress: lp(5lb)\nOverhead Press, Dumbbell[5-8] / 3x12 / 20lb / progress: lp(5lb)\nReverse Hyperextension[5-8] / 3x20 / 0lb\nSide Lying Clam[5-8] / 1x30 / 0lb\nSide Crunch[5-8] / 1x30 / 0lb\nSide Plank[5-8] / 1x1 / 0lb"},{"name":"Workout C","exerciseText":"Hip Thrust[5-8] / 3x20 / 45lb\nInverted Row[5-8] / 3x12 / 0lb\nGoblet Squat[5-8] / 3x20 / 20lb\nBench Press Close Grip[5-8] / 3x12 / 45lb\nKettlebell Swing, Dumbbell[5-8] / 3x20 / 15lb\nHip Abductor, Cable[5-8] / 1x30 / 10lb\nPlank[5-8] / 1x1 / 0lb\nCable Twist[5-8] / 1x20 / 10lb"}]},{"name":"Week 6","days":[{"name":"Workout A","exerciseText":""},{"name":"Workout B","exerciseText":""},{"name":"Workout C","exerciseText":""}]},{"name":"Week 7","days":[{"name":"Workout A","exerciseText":""},{"name":"Workout B","exerciseText":""},{"name":"Workout C","exerciseText":""}]},{"name":"Week 8","days":[{"name":"Workout A","exerciseText":""},{"name":"Workout B","exerciseText":""},{"name":"Workout C","exerciseText":""}]},{"name":"Week 9","days":[{"name":"Workout A","exerciseText":"Hip Thrust[9-12] / 3x20 / 55lb / progress: lp(5lb)\nBent Over Row, Dumbbell[9-12] / 3x12 / 30lb / progress: lp(5lb)\nBox Squat[9-12] / 3x20 / 45lb\nPush Up[9-12] / 3x10 / 0lb\nDeadlift[9-12] / 3x10 / 65lb / progress: lp(5lb)\nSide Hip Abductor[9-12] / 1x30 / 0lb\nCrunch[9-12] / 1x20 / 0lb\nCross Body Crunch[9-12] / 1x20 / 0lb"},{"name":"Workout B","exerciseText":"Single Leg Hip Thrust[9-12] / 3x20 / 0lb\nChin Up[9-12] / 3x5 / 0lb\nBulgarian Split Squat[9-12] / 3x20 / 10lb / progress: lp(5lb)\nOverhead Press[9-12] / 3x12 / 45lb / progress: lp(5lb)\nGood Morning[9-12] / 3x20 / 45lb / progress: lp(5lb)\nHip Abductor, Cable[9-12] / 1x30 / 20lb / progress: lp(5lb)\nPlank[9-12] / 1x1 / 0lb\nSide Plank[9-12] / 1x1 / 0lb"},{"name":"Workout C","exerciseText":"Hip Thrust[9-12] / 3x20 / 55lb\nIncline Row[9-12] / 3x12 / 30lb / progress: lp(5lb)\nSquat[9-12] / 3x20 / 45lb / progress: lp(5lb)\nIncline Bench Press[9-12] / 3x12 / 45lb / progress: lp(5lb)\nBack Extension, Bodyweight[9-12] / 3x30 / 0lb\nSide Lying Clam[9-12] / 1x30 / 0lb\nHanging Leg Raise[9-12] / 1x20 / 0lb\nCable Twist[9-12] / 1x15 / 10lb"}]},{"name":"Week 10","days":[{"name":"Workout A","exerciseText":""},{"name":"Workout B","exerciseText":""},{"name":"Workout C","exerciseText":""}]},{"name":"Week 11","days":[{"name":"Workout A","exerciseText":""},{"name":"Workout B","exerciseText":""},{"name":"Workout C","exerciseText":""}]},{"name":"Week 12","days":[{"name":"Workout A","exerciseText":""},{"name":"Workout B","exerciseText":""},{"name":"Workout C","exerciseText":""}]}]},"nextDay":1,"isMultiweek":true},{"weeks":[{"name":"Week 1","days":[{"id":"oxwhkjqf"},{"id":"zhiomoeb"},{"id":"oyfzkndj"}],"id":"jkxizjvx"},{"name":"Week 2","days":[{"id":"shiztkft"},{"id":"hcxtagdt"},{"id":"tdgtxvbk"}],"id":"guqdcebb"}],"author":"Mark Rippetoe","clonedAt":1712147926147,"description":"A good program for intermediate lifters from the famous Mark Rippetoe. A good choice when you can't progress anymore adding weight each workout - here you add weight weekly.","shortDescription":"\"Next step\" program after Starting Strength cycle.","url":"https://www.t-nation.com/training/texas-method","tags":[],"exercises":[{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 2 ? 2 : day == 3 ? 3 : day == 4 ? 4 : day == 5 ? 5 : day == 6 ? 6 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"variations":[{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":true}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":true}]}],"name":"Squat","id":"zoftcwgi","state":{},"finishDayExpr":"{~\n if (dayInWeek == 3 && completedReps >= reps) {\n weights += 5lb\n }\n~}","descriptions":["","Work up to your new 5RM!","Work up to your new 5RM!"],"descriptionExpr":"day == 3 ? 2 : day == 6 ? 3 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"zoftcwgi","variationExpr":"day == 1 ? 1 : day == 3 ? 2 : day == 5 ? 3 : 1","exerciseType":{"equipment":"barbell","id":"benchPress"},"descriptions":["","Work up to your new 5RM!"],"descriptionExpr":"day == 3 ? 2 : 1","variations":[{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":true}]},{"sets":[{"weightExpr":"70%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"Bench Press","id":"lxzdqdso","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 4 ? 2 : 1","exerciseType":{"equipment":"barbell","id":"deadlift"},"variations":[{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"Deadlift","id":"puhunnhm","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 4 ? 2 : 1","exerciseType":{"equipment":"dumbbell","id":"bicepCurl"},"variations":[{"sets":[{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"50lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]}],"name":"Bicep Curl","id":"yfzybhwr","state":{},"finishDayExpr":"// progress: dp(5lb, 10, 15)\nif (completedReps >= reps && completedRPE <= RPE) {\n if (reps[ns] < 15) {\n reps += 1\n } else {\n reps = 10\n weights += 5lb\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"zoftcwgi","variationExpr":"day == 2 ? 1 : day == 4 ? 2 : day == 6 ? 3 : 1","exerciseType":{"equipment":"barbell","id":"overheadPress"},"descriptions":["","Work up to your new 5RM!"],"descriptionExpr":"day == 6 ? 2 : 1","variations":[{"sets":[{"weightExpr":"70%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":true}]}],"name":"Overhead Press","id":"uauqrasy","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 5 ? 2 : 1","exerciseType":{"equipment":"bodyweight","id":"chinUp"},"variations":[{"sets":[{"weightExpr":"0lb","isAmrap":true,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":true,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":true,"repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":true,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":true,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":true,"repsExpr":"1","logRpe":false,"askWeight":false}]}],"name":"Chin Up","id":"xbjmuzew","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 5 ? 2 : 1","exerciseType":{"equipment":"bodyweight","id":"backExtension"},"variations":[{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]}],"name":"Back Extension","id":"oohbagct","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : day == 6 ? 2 : 1","exerciseType":{"equipment":"barbell","id":"powerClean"},"variations":[{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false}]}],"name":"Power Clean","id":"gttgxccq","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false}],"name":"Texas Method","days":[{"name":"Volume Day BP","exercises":[{"id":"zoftcwgi"},{"id":"lxzdqdso"},{"id":"puhunnhm"},{"id":"yfzybhwr"}],"id":"oxwhkjqf"},{"name":"Recovery Day BP","exercises":[{"id":"zoftcwgi"},{"id":"uauqrasy"},{"id":"xbjmuzew"},{"id":"oohbagct"}],"id":"zhiomoeb"},{"name":"Intensity Day BP","exercises":[{"id":"zoftcwgi"},{"id":"lxzdqdso"},{"id":"gttgxccq"}],"id":"oyfzkndj"},{"name":"Volume Day OH","exercises":[{"id":"zoftcwgi"},{"id":"uauqrasy"},{"id":"puhunnhm"},{"id":"yfzybhwr"}],"id":"shiztkft"},{"name":"Recovery Day OH","exercises":[{"id":"zoftcwgi"},{"id":"lxzdqdso"},{"id":"xbjmuzew"},{"id":"oohbagct"}],"id":"hcxtagdt"},{"name":"Intensity Day OH","exercises":[{"id":"zoftcwgi"},{"id":"uauqrasy"},{"id":"gttgxccq"}],"id":"tdgtxvbk"}],"id":"texasmethod","planner":{"name":"Texas Method","weeks":[{"name":"Week 1","days":[{"name":"Volume Day BP","exerciseText":"Squat / 5x5 80% / progress: custom() {~\n if (dayInWeek == 3 && completedReps >= reps) {\n weights += 5lb\n }\n~}\nBench Press / 5x5 80% / progress: custom() { ...Squat }\nDeadlift / 1x5 80% / progress: lp(5lb)\nBicep Curl / 3x10 / progress: dp(5lb, 10, 15)"},{"name":"Recovery Day BP","exerciseText":"Squat / 2x5 70%\nOverhead Press / 3x5 70% / progress: custom() { ...Squat }\nChin Up / 3x1+ / 0lb\nBack Extension, Bodyweight / 5x10 / 0lb"},{"name":"Intensity Day BP","exerciseText":"// Work up to your new 5RM!\nSquat / 1x5 80%+\n// Work up to your new 5RM!\nBench Press / 1x5 80%+\nPower Clean / 5x3 / 80% / progress: lp(5lb)"}]},{"name":"Week 2","days":[{"name":"Volume Day OH","exerciseText":"Squat / 5x5 80%\nOverhead Press / 5x5 80%\nDeadlift / 1x5 / 80%\nBicep Curl / 3x10 / 50lb"},{"name":"Recovery Day OH","exerciseText":"Squat / 2x5 70%\nBench Press / 3x5 70%\nChin Up / 3x1+ / 0lb\nBack Extension, Bodyweight / 5x10 / 0lb"},{"name":"Intensity Day OH","exerciseText":"// Work up to your new 5RM!\nSquat / 1x5 80%+\n// Work up to your new 5RM!\nOverhead Press / 1x5 80%+\nPower Clean / 5x3 / 80%"}]}]},"nextDay":1,"isMultiweek":true},{"weeks":[{"name":"Week 1","days":[{"id":"hgpixvsr"}],"id":"oslgfxjz"}],"author":"Arnold Schwarzenegger","clonedAt":1712148021708,"description":"Very simple hypertrophy program - just 6 exercises repeated each day, with progression if you hit 13+ reps on last set.\nChoose starting weights and set them to the <code>weight</code> variable. Tend to go on the light side - autoprogression will balance it soon anyway","shortDescription":"Arnold Schwarzenegger’s 3 day beginner hypertrophy program","url":"https://liftvault.com/programs/bodybuilding/arnold-schwarzenegger-workout-routine-golden-six/","tags":[],"exercises":[{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"variations":[{"sets":[{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":true,"repsExpr":"10","logRpe":false,"askWeight":false}]}],"name":"Squat","id":"txzobwlg","state":{},"finishDayExpr":"{~\n if (\n completedReps >= reps &&\n completedReps[numberOfSets] >= reps[numberOfSets] + 3\n ) {\n weights += 5lb\n }\n~}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"txzobwlg","variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"benchPressWideGrip"},"descriptions":[""],"descriptionExpr":"1","variations":[{"sets":[{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":true,"repsExpr":"10","logRpe":false,"askWeight":false}]}],"name":"Bench Press Wide Grip","id":"dulosxgd","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"bodyweight","id":"chinUp"},"warmupSets":[],"descriptions":[""],"descriptionExpr":"1","variations":[{"sets":[{"weightExpr":"0lb","isAmrap":true,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":true,"repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"0lb","isAmrap":true,"repsExpr":"1","logRpe":false,"askWeight":false}]}],"name":"Chin Up","id":"yrtjguek","state":{"weight":{"value":0,"unit":"lb"},"reps":1},"finishDayExpr":"{~\n if (completedReps >= reps) {\n reps = completedReps[ns] + 1\n }\n~}","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"overheadPress"},"warmupSets":[{"value":0.5,"threshold":{"value":0,"unit":"lb"},"reps":5}],"descriptions":[""],"descriptionExpr":"1","variations":[{"sets":[{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]}],"name":"Overhead Press","id":"cxoqdqxr","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"dumbbell","id":"bicepCurl"},"warmupSets":[],"descriptions":[""],"descriptionExpr":"1","variations":[{"sets":[{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]}],"name":"Bicep Curl","id":"ylyaguxc","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"bodyweight","id":"crunch"},"warmupSets":[],"descriptions":[""],"descriptionExpr":"1","variations":[{"sets":[{"weightExpr":"100%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"100%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false},{"weightExpr":"100%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"60","askWeight":false}]}],"name":"Crunch","id":"nveljfoc","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false}],"name":"Arnold's Golden Six","days":[{"name":"Day 1","exercises":[{"id":"txzobwlg"},{"id":"dulosxgd"},{"id":"yrtjguek"},{"id":"cxoqdqxr"},{"id":"ylyaguxc"},{"id":"nveljfoc"}],"id":"hgpixvsr"}],"id":"arnoldgoldensix","planner":{"name":"Arnold's Golden Six","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"Squat / 3x10, 1x10+ / progress: custom() {~\n if (\n completedReps >= reps &&\n completedReps[numberOfSets] >= reps[numberOfSets] + 3\n ) {\n weights += 5lb\n }\n~}\nBench Press Wide Grip / 2x10, 1x10+ / progress: custom() { ...Squat }\nChin Up / 3x1+ / 0lb / warmup: none / progress: custom(weight: 0lb, reps: 1) {~\n if (completedReps >= reps) {\n reps = completedReps[ns] + 1\n }\n~}\nOverhead Press / 4x10 / warmup: 1x5 50%\nBicep Curl / 3x10 / warmup: none\nCrunch / 3x1+ / 60s / warmup: none"}]}]},"nextDay":1,"isMultiweek":true},{"weeks":[{"name":"Week 1","days":[{"id":"jkftncrn"},{"id":"wejqnpec"}],"id":"ipsxdjkx"}],"author":"Lyle McDonald","clonedAt":1712148115730,"description":"Good intermediate hypertrophy program. 4 day/week program, upper/lower body split.","shortDescription":"Intermediate hypertrophy program from a famous coach. 4 day/week program, upper/lower body split.","url":"https://jcdfitness.com/2009/01/lyle-mcdonalds-bulking-routine/","tags":[],"exercises":[{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"variations":[{"sets":[{"weightExpr":"78.6%","repsExpr":"8","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"6","timerExpr":"180"},{"weightExpr":"78.6%","repsExpr":"8","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"6","timerExpr":"180"},{"weightExpr":"78.6%","repsExpr":"8","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"6","timerExpr":"180"},{"weightExpr":"78.6%","repsExpr":"8","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"6","timerExpr":"180"}]}],"name":"Squat","id":"rhdqdksd","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"stiffLegDeadlift"},"variations":[{"sets":[{"weightExpr":"78.6%","repsExpr":"8","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"6","timerExpr":"180"},{"weightExpr":"78.6%","repsExpr":"8","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"6","timerExpr":"180"},{"weightExpr":"78.6%","repsExpr":"8","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"6","timerExpr":"180"}]}],"name":"Stiff Leg Deadlift","id":"vurocjhx","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"leverageMachine","id":"legPress"},"variations":[{"sets":[{"weightExpr":"68.03%","repsExpr":"12","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"10","timerExpr":"120"},{"weightExpr":"68.03%","repsExpr":"12","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"10","timerExpr":"120"},{"weightExpr":"68.03%","repsExpr":"12","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"10","timerExpr":"120"}]}],"name":"Leg Press","id":"sqnxpxai","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"leverageMachine","id":"seatedLegCurl"},"variations":[{"sets":[{"weightExpr":"68.03%","repsExpr":"12","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"10","timerExpr":"120"},{"weightExpr":"68.03%","repsExpr":"12","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"10","timerExpr":"120"}]}],"name":"Seated Leg Curl","id":"ytpfofrw","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"dumbbell","id":"standingCalfRaise"},"variations":[{"sets":[{"weightExpr":"78.6%","repsExpr":"8","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"6","timerExpr":"180"},{"weightExpr":"78.6%","repsExpr":"8","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"6","timerExpr":"180"},{"weightExpr":"78.6%","repsExpr":"8","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"6","timerExpr":"180"}]}],"name":"Standing Calf Raise","id":"yloredpp","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"seatedCalfRaise"},"variations":[{"sets":[{"weightExpr":"68.03%","repsExpr":"12","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"10","timerExpr":"120"},{"weightExpr":"68.03%","repsExpr":"12","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"10","timerExpr":"120"},{"weightExpr":"68.03%","repsExpr":"12","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"10","timerExpr":"120"}]}],"name":"Seated Calf Raise","id":"wsqmxzzw","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"benchPress"},"variations":[{"sets":[{"weightExpr":"78.6%","repsExpr":"8","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"6","timerExpr":"180"},{"weightExpr":"78.6%","repsExpr":"8","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"6","timerExpr":"180"},{"weightExpr":"78.6%","repsExpr":"8","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"6","timerExpr":"180"},{"weightExpr":"78.6%","repsExpr":"8","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"6","timerExpr":"180"}]}],"name":"Bench Press","id":"emvbvbza","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"bentOverRow"},"variations":[{"sets":[{"weightExpr":"78.6%","repsExpr":"8","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"6","timerExpr":"180"},{"weightExpr":"78.6%","repsExpr":"8","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"6","timerExpr":"180"},{"weightExpr":"78.6%","repsExpr":"8","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"6","timerExpr":"180"}]}],"name":"Bent Over Row","id":"ylpqlwjp","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : 1","exerciseType":{"equipment":"dumbbell","id":"shoulderPress"},"variations":[{"sets":[{"weightExpr":"68.03%","repsExpr":"12","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"10","timerExpr":"120"},{"weightExpr":"68.03%","repsExpr":"12","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"10","timerExpr":"120"},{"weightExpr":"68.03%","repsExpr":"12","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"10","timerExpr":"120"}]}],"name":"Shoulder Press","id":"unvzysao","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : 1","exerciseType":{"equipment":"bodyweight","id":"chinUp"},"variations":[{"sets":[{"weightExpr":"0lb","repsExpr":"12","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"10","timerExpr":"120"},{"weightExpr":"0lb","repsExpr":"12","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"10","timerExpr":"120"}]}],"name":"Chin Up","id":"xxvyseuh","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : 1","exerciseType":{"equipment":"ezbar","id":"skullcrusher"},"variations":[{"sets":[{"weightExpr":"60.1%","repsExpr":"15","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"12","timerExpr":"90"},{"weightExpr":"60.1%","repsExpr":"15","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"12","timerExpr":"90"}]}],"name":"Skullcrusher","id":"mgbhmjpu","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : 1","exerciseType":{"equipment":"dumbbell","id":"hammerCurl"},"variations":[{"sets":[{"weightExpr":"60.1%","repsExpr":"15","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"12","timerExpr":"90"},{"weightExpr":"60.1%","repsExpr":"15","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"12","timerExpr":"90"}]}],"name":"Hammer Curl","id":"mlmmnyem","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10lb, 0, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":true}],"name":"Lyle's Generic Bulking","days":[{"name":"Lower Body","exercises":[{"id":"rhdqdksd"},{"id":"vurocjhx"},{"id":"sqnxpxai"},{"id":"ytpfofrw"},{"id":"yloredpp"},{"id":"wsqmxzzw"}],"id":"jkftncrn"},{"name":"Upper Body","exercises":[{"id":"emvbvbza"},{"id":"ylpqlwjp"},{"id":"unvzysao"},{"id":"xxvyseuh"},{"id":"mgbhmjpu"},{"id":"mlmmnyem"}],"id":"wejqnpec"}],"id":"lylegenericbulking","planner":{"name":"Lyle's Generic Bulking","weeks":[{"name":"Week 1","days":[{"name":"Lower Body","exerciseText":"Squat / 4x6-8 / 180s / progress: lp(5lb)\nStiff Leg Deadlift / 3x6-8 / 180s / progress: lp(5lb)\nLeg Press / 3x10-12 / 120s / progress: lp(5lb)\nSeated Leg Curl / 2x10-12 / 120s / progress: lp(5lb)\nStanding Calf Raise / 3x6-8 / 180s / progress: lp(5lb)\nSeated Calf Raise / 3x10-12 / 120s / progress: lp(5lb)"},{"name":"Upper Body","exerciseText":"Bench Press / 4x6-8 / 180s / progress: lp(5lb)\nBent Over Row / 3x6-8 / 180s / progress: lp(5lb)\nShoulder Press / 3x10-12 / 120s / progress: lp(5lb)\nChin Up / 2x10-12 / 120s / 0lb\nSkullcrusher / 2x12-15 / 90s / progress: lp(5lb)\nHammer Curl / 2x12-15 / 90s / progress: lp(5lb)"}]}]},"nextDay":1,"isMultiweek":true},{"weeks":[{"name":"Week 1","days":[{"id":"btiqozbf"},{"id":"epmudmwu"},{"id":"zpjzrckx"},{"id":"rvzxjdmz"},{"id":"dmhzfmnd"},{"id":"lkwcvizk"}],"id":"xwkegjuw"}],"author":"/u/metallicadpa","clonedAt":1712148195792,"description":"PPL program for beginners balancing \"bro\" muscles, but also giving enough intensity in the main movements","shortDescription":"Beginner Push/Pull/Legs split","url":"https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/","tags":[],"exercises":[{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"deadlift"},"variations":[{"sets":[{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"Deadlift","id":"xxkwtfhj","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(10lb, 1, 0, 10%, 1, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 10lb\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps && completedRPE <= RPE)) {\n state.failures += 1;\n if (state.failures >= 1) {\n weights -= 10%\n state.failures = 0\n state.successes = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 4 ? 2 : 1","exerciseType":{"equipment":"cable","id":"latPulldown"},"variations":[{"sets":[{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]}],"name":"Lat Pulldown","id":"jaretsbx","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10%, 1, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps && completedRPE <= RPE)) {\n state.failures += 1;\n if (state.failures >= 1) {\n weights -= 10%\n state.failures = 0\n state.successes = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 4 ? 2 : 1","exerciseType":{"equipment":"cable","id":"seatedRow"},"variations":[{"sets":[{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]}],"name":"Seated Row","id":"ljreistx","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10%, 1, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps && completedRPE <= RPE)) {\n state.failures += 1;\n if (state.failures >= 1) {\n weights -= 10%\n state.failures = 0\n state.successes = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 4 ? 2 : 1","exerciseType":{"equipment":"cable","id":"facePull"},"variations":[{"sets":[{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]}],"name":"Face Pull","id":"rgzvgyzd","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 4 ? 2 : 1","exerciseType":{"equipment":"dumbbell","id":"hammerCurl"},"variations":[{"sets":[{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]}],"name":"Hammer Curl","id":"rsccecnk","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 4 ? 2 : 1","exerciseType":{"equipment":"dumbbell","id":"bicepCurl"},"variations":[{"sets":[{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]}],"name":"Bicep Curl","id":"qiszavhw","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 5 ? 2 : 1","exerciseType":{"equipment":"barbell","id":"benchPress"},"variations":[{"sets":[{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]}],"name":"Bench Press","id":"mvahcali","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10%, 1, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps && completedRPE <= RPE)) {\n state.failures += 1;\n if (state.failures >= 1) {\n weights -= 10%\n state.failures = 0\n state.successes = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 5 ? 2 : 1","exerciseType":{"equipment":"barbell","id":"overheadPress"},"variations":[{"sets":[{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"Overhead Press","id":"elolquxy","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10%, 1, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps && completedRPE <= RPE)) {\n state.failures += 1;\n if (state.failures >= 1) {\n weights -= 10%\n state.failures = 0\n state.successes = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 5 ? 2 : 1","exerciseType":{"equipment":"dumbbell","id":"inclineBenchPress"},"variations":[{"sets":[{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]}],"name":"Incline Bench Press","id":"dhmdlcap","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 5 ? 2 : 1","exerciseType":{"equipment":"cable","id":"tricepsPushdown"},"variations":[{"sets":[{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]}],"name":"Triceps Pushdown","id":"bvgucevv","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 5 ? 2 : 1","exerciseType":{"equipment":"dumbbell","id":"tricepsExtension"},"variations":[{"sets":[{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]}],"name":"Triceps Extension","id":"gryeznac","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 5 ? 2 : 1","exerciseType":{"equipment":"dumbbell","id":"lateralRaise"},"variations":[{"sets":[{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false},{"weightExpr":"50%","isAmrap":false,"repsExpr":"20","logRpe":false,"askWeight":false}]}],"name":"Lateral Raise","id":"tqwukany","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : day == 6 ? 2 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"variations":[{"sets":[{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"Squat","id":"snxzbrtu","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10%, 1, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps && completedRPE <= RPE)) {\n state.failures += 1;\n if (state.failures >= 1) {\n weights -= 10%\n state.failures = 0\n state.successes = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : day == 6 ? 2 : 1","exerciseType":{"equipment":"barbell","id":"romanianDeadlift"},"variations":[{"sets":[{"weightExpr":"78.6%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"78.6%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"78.6%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"78.6%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"78.6%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"78.6%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false}]}],"name":"Romanian Deadlift","id":"niltmexg","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10%, 1, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps && completedRPE <= RPE)) {\n state.failures += 1;\n if (state.failures >= 1) {\n weights -= 10%\n state.failures = 0\n state.successes = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : day == 6 ? 2 : 1","exerciseType":{"equipment":"leverageMachine","id":"legPress"},"variations":[{"sets":[{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]}],"name":"Leg Press","id":"virmhmnf","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10%, 1, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps && completedRPE <= RPE)) {\n state.failures += 1;\n if (state.failures >= 1) {\n weights -= 10%\n state.failures = 0\n state.successes = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : day == 6 ? 2 : 1","exerciseType":{"equipment":"leverageMachine","id":"seatedLegCurl"},"variations":[{"sets":[{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]}],"name":"Seated Leg Curl","id":"peooqvax","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10%, 1, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps && completedRPE <= RPE)) {\n state.failures += 1;\n if (state.failures >= 1) {\n weights -= 10%\n state.failures = 0\n state.successes = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : day == 6 ? 2 : 1","exerciseType":{"equipment":"dumbbell","id":"standingCalfRaise"},"variations":[{"sets":[{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false},{"weightExpr":"73.31%","isAmrap":false,"repsExpr":"10","logRpe":false,"askWeight":false}]}],"name":"Standing Calf Raise","id":"xateooxd","state":{},"finishDayExpr":"","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 4 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"bentOverRow"},"variations":[{"sets":[{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"86.53%","isAmrap":true,"repsExpr":"5","logRpe":false,"askWeight":false}]}],"name":"Bent Over Row","id":"ebncckpu","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10%, 1, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps && completedRPE <= RPE)) {\n state.failures += 1;\n if (state.failures >= 1) {\n weights -= 10%\n state.failures = 0\n state.successes = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false}],"name":"Metallicadpa PPL","days":[{"name":"Monday - Pull","exercises":[{"id":"xxkwtfhj"},{"id":"jaretsbx"},{"id":"ljreistx"},{"id":"rgzvgyzd"},{"id":"rsccecnk"},{"id":"qiszavhw"}],"id":"btiqozbf"},{"name":"Tuesday - Push","exercises":[{"id":"mvahcali"},{"id":"elolquxy"},{"id":"dhmdlcap"},{"id":"bvgucevv"},{"id":"gryeznac"},{"id":"tqwukany"}],"id":"epmudmwu"},{"name":"Wednesday - Legs","exercises":[{"id":"snxzbrtu"},{"id":"niltmexg"},{"id":"virmhmnf"},{"id":"peooqvax"},{"id":"xateooxd"}],"id":"zpjzrckx"},{"name":"Friday - Pull","exercises":[{"id":"ebncckpu"},{"id":"jaretsbx"},{"id":"ljreistx"},{"id":"rgzvgyzd"},{"id":"rsccecnk"},{"id":"qiszavhw"}],"id":"rvzxjdmz"},{"name":"Saturday - Push","exercises":[{"id":"elolquxy"},{"id":"mvahcali"},{"id":"dhmdlcap"},{"id":"bvgucevv"},{"id":"gryeznac"},{"id":"tqwukany"}],"id":"dmhzfmnd"},{"name":"Sunday - Legs","exercises":[{"id":"snxzbrtu"},{"id":"niltmexg"},{"id":"virmhmnf"},{"id":"xateooxd"},{"id":"peooqvax"}],"id":"lkwcvizk"}],"id":"metallicadpappl","planner":{"name":"Metallicadpa PPL","weeks":[{"name":"Week 1","days":[{"name":"Monday - Pull","exerciseText":"Deadlift / 1x5 / progress: lp(10lb, 1, 0, 10%, 1, 0)\nLat Pulldown / 3x10 / progress: lp(5lb, 1, 0, 10%, 1, 0)\nSeated Row / 3x10 / progress: lp(5lb, 1, 0, 10%, 1, 0)\nFace Pull, Cable / 5x20\nHammer Curl / 4x10\nBicep Curl / 4x10"},{"name":"Tuesday - Push","exerciseText":"Bench Press / 4x5, 1x5+ / progress: lp(5lb, 1, 0, 10%, 1, 0)\nOverhead Press / 3x10 / progress: lp(5lb, 1, 0, 10%, 1, 0)\nIncline Bench Press, Dumbbell / 3x10\nTriceps Pushdown / 3x10\nTriceps Extension / 3x10\nLateral Raise / 3x20"},{"name":"Wednesday - Legs","exerciseText":"Squat / 5x5 / progress: lp(5lb, 1, 0, 10%, 1, 0)\nRomanian Deadlift, Barbell / 3x8 / progress: lp(5lb, 1, 0, 10%, 1, 0)\nLeg Press / 3x10 / progress: lp(5lb, 1, 0, 10%, 1, 0)\nSeated Leg Curl / 3x10 / progress: lp(5lb, 1, 0, 10%, 1, 0)\nStanding Calf Raise / 5x10"},{"name":"Friday - Pull","exerciseText":"Bent Over Row / 4x5, 1x5+ / progress: lp(5lb, 1, 0, 10%, 1, 0)\nLat Pulldown / 3x10\nSeated Row / 3x10\nFace Pull, Cable / 5x20\nHammer Curl / 4x10\nBicep Curl / 4x10"},{"name":"Saturday - Push","exerciseText":"Overhead Press / 4x5, 1x5+ / progress: lp(5lb, 1, 0, 10%, 1, 0)\nBench Press / 3x10 / progress: lp(5lb, 1, 0, 10%, 1, 0)\nIncline Bench Press, Dumbbell / 3x10\nTriceps Pushdown / 3x10\nTriceps Extension / 3x10\nLateral Raise / 3x20"},{"name":"Sunday - Legs","exerciseText":"Squat / 5x5\nRomanian Deadlift, Barbell / 3x8\nLeg Press / 3x10\nStanding Calf Raise / 5x10\nSeated Leg Curl / 3x10"}]}]},"nextDay":1,"isMultiweek":true}],"selectedProgramId":"basicBeginner"}