Dumbbell P/P/L

By /u/gregariousHermit

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.

Push Day

Bench Press

3x12

40lb

Finish Day Script:

{~
  if (completedReps >= reps) {
    weights += 2.5lb
    state.failures = 0
    state.lastReps = 0
  } else {
    if (sum(completedReps) <= state.lastReps) {
      state.failures += 1
    } else {
      state.lastReps = sum(completedReps)
    }
    if (state.failures >= 3) {
      weights -= 5lb
      state.lastReps = 0
      state.failures = 0
    }
  }
~}

Equipment:

Plates for each bar side

-None

State Variables changes

failures: 0 -> 1

State variables:

lastReps
failures

Incline Chest Fly

3x12

30lb

Finish Day Script:

{~
  if (completedReps >= reps) {
    weights += 2.5lb
    state.failures = 0
    state.lastReps = 0
  } else {
    if (sum(completedReps) <= state.lastReps) {
      state.failures += 1
    } else {
      state.lastReps = sum(completedReps)
    }
    if (state.failures >= 3) {
      weights -= 5lb
      state.lastReps = 0
      state.failures = 0
    }
  }
~}

Equipment:

Plates for each bar side

-None

Warmup

State Variables changes

failures: 0 -> 1

State variables:

lastReps
failures

Arnold Press

3x12

50lb

Finish Day Script:

{~
  if (completedReps >= reps) {
    weights += 2.5lb
    state.failures = 0
    state.lastReps = 0
  } else {
    if (sum(completedReps) <= state.lastReps) {
      state.failures += 1
    } else {
      state.lastReps = sum(completedReps)
    }
    if (state.failures >= 3) {
      weights -= 5lb
      state.lastReps = 0
      state.failures = 0
    }
  }
~}

Equipment:

Plates for each bar side

-None

Warmup

State Variables changes

failures: 0 -> 1

State variables:

weightlb
lastReps
failures

Triceps Extension

3x12

50lb

Finish Day Script:

{~
  if (completedReps >= reps) {
    weights += 2.5lb
    state.failures = 0
    state.lastReps = 0
  } else {
    if (sum(completedReps) <= state.lastReps) {
      state.failures += 1
    } else {
      state.lastReps = sum(completedReps)
    }
    if (state.failures >= 3) {
      weights -= 5lb
      state.lastReps = 0
      state.failures = 0
    }
  }
~}

Equipment:

Plates for each bar side

-None

Warmup

State Variables changes

failures: 0 -> 1

State variables:

weightlb
lastReps
failures

5
Hanging Leg Raise
3x12
BW
Equipment:
Plates for each bar side
-None

Pull Day

1
Pull Up
3x12
BW
Equipment:
Plates for each bar side
-None

Bent Over Row

3x12

40lb

Finish Day Script:

{~
  if (completedReps >= reps) {
    weights += 2.5lb
    state.failures = 0
    state.lastReps = 0
  } else {
    if (sum(completedReps) <= state.lastReps) {
      state.failures += 1
    } else {
      state.lastReps = sum(completedReps)
    }
    if (state.failures >= 3) {
      weights -= 5lb
      state.lastReps = 0
      state.failures = 0
    }
  }
~}

Equipment:

Plates for each bar side

-None

State Variables changes

failures: 1 -> 2

State variables:

weightlb
lastReps
failures

Lateral Raise

3x12

20lb

Finish Day Script:

{~
  if (completedReps >= reps) {
    weights += 2.5lb
    state.failures = 0
    state.lastReps = 0
  } else {
    if (sum(completedReps) <= state.lastReps) {
      state.failures += 1
    } else {
      state.lastReps = sum(completedReps)
    }
    if (state.failures >= 3) {
      weights -= 5lb
      state.lastReps = 0
      state.failures = 0
    }
  }
~}

Equipment:

Plates for each bar side

-None

Warmup

State Variables changes

failures: 0 -> 1

State variables:

weightlb
lastReps
failures

Shrug

3x12

50lb

Finish Day Script:

{~
  if (completedReps >= reps) {
    weights += 2.5lb
    state.failures = 0
    state.lastReps = 0
  } else {
    if (sum(completedReps) <= state.lastReps) {
      state.failures += 1
    } else {
      state.lastReps = sum(completedReps)
    }
    if (state.failures >= 3) {
      weights -= 5lb
      state.lastReps = 0
      state.failures = 0
    }
  }
~}

Equipment:

Plates for each bar side

-None

Warmup

State Variables changes

failures: 0 -> 1

State variables:

weightlb
lastReps
failures

Bicep Curl

3x12

20lb

Finish Day Script:

{~
  if (completedReps >= reps) {
    weights += 2.5lb
    state.failures = 0
    state.lastReps = 0
  } else {
    if (sum(completedReps) <= state.lastReps) {
      state.failures += 1
    } else {
      state.lastReps = sum(completedReps)
    }
    if (state.failures >= 3) {
      weights -= 5lb
      state.lastReps = 0
      state.failures = 0
    }
  }
~}

Equipment:

Plates for each bar side

-None

Warmup

State Variables changes

failures: 0 -> 1

State variables:

weightlb
lastReps
failures

Legs Day

Goblet Squat

3x12

40lb

Finish Day Script:

{~
  if (completedReps >= reps) {
    weights += 2.5lb
    state.failures = 0
    state.lastReps = 0
  } else {
    if (sum(completedReps) <= state.lastReps) {
      state.failures += 1
    } else {
      state.lastReps = sum(completedReps)
    }
    if (state.failures >= 3) {
      weights -= 5lb
      state.lastReps = 0
      state.failures = 0
    }
  }
~}

Equipment:

Plates for each bar side

-None

Warmup

State Variables changes

failures: 0 -> 1

State variables:

weightlb
lastReps
failures

Lunge

3x12

20lb

Finish Day Script:

{~
  if (completedReps >= reps) {
    weights += 2.5lb
    state.failures = 0
    state.lastReps = 0
  } else {
    if (sum(completedReps) <= state.lastReps) {
      state.failures += 1
    } else {
      state.lastReps = sum(completedReps)
    }
    if (state.failures >= 3) {
      weights -= 5lb
      state.lastReps = 0
      state.failures = 0
    }
  }
~}

Equipment:

Plates for each bar side

-None

State Variables changes

failures: 0 -> 1

State variables:

weightlb
lastReps
failures

Single Leg Deadlift

3x12

50lb

Finish Day Script:

{~
  if (completedReps >= reps) {
    weights += 2.5lb
    state.failures = 0
    state.lastReps = 0
  } else {
    if (sum(completedReps) <= state.lastReps) {
      state.failures += 1
    } else {
      state.lastReps = sum(completedReps)
    }
    if (state.failures >= 3) {
      weights -= 5lb
      state.lastReps = 0
      state.failures = 0
    }
  }
~}

Equipment:

Plates for each bar side

-None

Warmup

State Variables changes

failures: 0 -> 1

State variables:

weightlb
lastReps
failures

Standing Calf Raise

3x12

50lb

Finish Day Script:

{~
  if (completedReps >= reps) {
    weights += 2.5lb
    state.failures = 0
    state.lastReps = 0
  } else {
    if (sum(completedReps) <= state.lastReps) {
      state.failures += 1
    } else {
      state.lastReps = sum(completedReps)
    }
    if (state.failures >= 3) {
      weights -= 5lb
      state.lastReps = 0
      state.failures = 0
    }
  }
~}

Equipment:

Plates for each bar side

-None

Warmup

State Variables changes

failures: 0 -> 1

State variables:

weightlb
lastReps
failures

5
Hanging Leg Raise
3x12
BW
Equipment:
Plates for each bar side
-None

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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 : 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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**. 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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. 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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. 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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**. 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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. 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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. 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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 ? 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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 = 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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**. 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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**. 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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**. 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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**. 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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 ? 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