Strong Curves program explained

Workout A

1

Glute Bridge

3 × 20 × 0lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

2

Bent Over One Arm Row

3 × 12 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

3

Box Squat

3 × 20 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

4

Bench Press

3 × 12 × 20lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

5

Romanian Deadlift

3 × 20 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

6
Side Hip Abductor
30 × 0lb
Equipment:
Plates for each bar side
-None
7
Plank
1 × 0lb
Equipment:
Plates for each bar side
-None
8
Side Plank
1 × 0lb
Equipment:
Plates for each bar side
-None

Workout B

1
Single Leg Glute Bridge Straight Leg
3 × 20 × 0lb
Equipment:
Plates for each bar side
-None

2

Lat Pulldown

3 × 12 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

3

Step up

3 × 20 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

4

Overhead Press

3 × 20 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

5
Back Extension
3 × 20 × 0lb
Equipment:
Plates for each bar side
-None
6
Side Lying Clam
30 × 0lb
Equipment:
Plates for each bar side
-None
7
Plank
1 × 0lb
Equipment:
Plates for each bar side
-None
8
Side Plank
1 × 0lb
Equipment:
Plates for each bar side
-None

Workout C

1
Glute Bridge
3 × 1 × 0lb
Equipment:
Plates for each bar side
-None

2

Seated Row

3 × 12 × 20lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

Warmup

State variables:

successes
failures

3

Squat

3 × 20 × 20lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

4

Incline Bench Press

3 × 12 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

5

Single Leg Deadlift

2 × 20 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

6

Side Hip Abductor

20 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

7
Plank
1 × 0lb
Equipment:
Plates for each bar side
-None

8

Cable Twist

10 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

Workout A

1

Glute Bridge

3 × 20 × 0lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

2

Bent Over One Arm Row

3 × 12 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

3

Box Squat

3 × 20 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

4

Bench Press

3 × 12 × 20lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

5

Romanian Deadlift

3 × 20 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

6
Side Hip Abductor
30 × 0lb
Equipment:
Plates for each bar side
-None
7
Plank
1 × 0lb
Equipment:
Plates for each bar side
-None
8
Side Plank
1 × 0lb
Equipment:
Plates for each bar side
-None

Workout B

1
Single Leg Glute Bridge Straight Leg
3 × 20 × 0lb
Equipment:
Plates for each bar side
-None

2

Lat Pulldown

3 × 12 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

3

Step up

3 × 20 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

4

Overhead Press

3 × 20 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

5
Back Extension
3 × 20 × 0lb
Equipment:
Plates for each bar side
-None
6
Side Lying Clam
30 × 0lb
Equipment:
Plates for each bar side
-None
7
Plank
1 × 0lb
Equipment:
Plates for each bar side
-None
8
Side Plank
1 × 0lb
Equipment:
Plates for each bar side
-None

Workout C

1
Glute Bridge
3 × 1 × 0lb
Equipment:
Plates for each bar side
-None

2

Seated Row

3 × 12 × 20lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

Warmup

State variables:

successes
failures

3

Squat

3 × 20 × 20lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

4

Incline Bench Press

3 × 12 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

5

Single Leg Deadlift

2 × 20 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

6

Side Hip Abductor

20 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

7
Plank
1 × 0lb
Equipment:
Plates for each bar side
-None

8

Cable Twist

10 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

Workout A

1

Glute Bridge

3 × 20 × 0lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

2

Bent Over One Arm Row

3 × 12 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

3

Box Squat

3 × 20 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

4

Bench Press

3 × 12 × 20lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

5

Romanian Deadlift

3 × 20 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

6
Side Hip Abductor
30 × 0lb
Equipment:
Plates for each bar side
-None
7
Plank
1 × 0lb
Equipment:
Plates for each bar side
-None
8
Side Plank
1 × 0lb
Equipment:
Plates for each bar side
-None

Workout B

1
Single Leg Glute Bridge Straight Leg
3 × 20 × 0lb
Equipment:
Plates for each bar side
-None

2

Lat Pulldown

3 × 12 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

3

Step up

3 × 20 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

4

Overhead Press

3 × 20 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

5
Back Extension
3 × 20 × 0lb
Equipment:
Plates for each bar side
-None
6
Side Lying Clam
30 × 0lb
Equipment:
Plates for each bar side
-None
7
Plank
1 × 0lb
Equipment:
Plates for each bar side
-None
8
Side Plank
1 × 0lb
Equipment:
Plates for each bar side
-None

Workout C

1
Glute Bridge
3 × 1 × 0lb
Equipment:
Plates for each bar side
-None

2

Seated Row

3 × 12 × 20lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

Warmup

State variables:

successes
failures

3

Squat

3 × 20 × 20lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

4

Incline Bench Press

3 × 12 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

5

Single Leg Deadlift

2 × 20 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

6

Side Hip Abductor

20 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

7
Plank
1 × 0lb
Equipment:
Plates for each bar side
-None

8

Cable Twist

10 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

Workout A

1

Glute Bridge

3 × 20 × 0lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

2

Bent Over One Arm Row

3 × 12 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

3

Box Squat

3 × 20 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

4

Bench Press

3 × 12 × 20lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

5

Romanian Deadlift

3 × 20 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

6
Side Hip Abductor
30 × 0lb
Equipment:
Plates for each bar side
-None
7
Plank
1 × 0lb
Equipment:
Plates for each bar side
-None
8
Side Plank
1 × 0lb
Equipment:
Plates for each bar side
-None

Workout B

1
Single Leg Glute Bridge Straight Leg
3 × 20 × 0lb
Equipment:
Plates for each bar side
-None

2

Lat Pulldown

3 × 12 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

3

Step up

3 × 20 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

4

Overhead Press

3 × 20 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

5
Back Extension
3 × 20 × 0lb
Equipment:
Plates for each bar side
-None
6
Side Lying Clam
30 × 0lb
Equipment:
Plates for each bar side
-None
7
Plank
1 × 0lb
Equipment:
Plates for each bar side
-None
8
Side Plank
1 × 0lb
Equipment:
Plates for each bar side
-None

Workout C

1
Glute Bridge
3 × 1 × 0lb
Equipment:
Plates for each bar side
-None

2

Seated Row

3 × 12 × 20lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

Warmup

State variables:

successes
failures

3

Squat

3 × 20 × 20lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

4

Incline Bench Press

3 × 12 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

5

Single Leg Deadlift

2 × 20 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

6

Side Hip Abductor

20 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

7
Plank
1 × 0lb
Equipment:
Plates for each bar side
-None

8

Cable Twist

10 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

Workout A

1

Hip Thrust

3 × 20 × 45lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

2

Seated Row

3 × 12 × 20lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

Warmup

State variables:

successes
failures

3

Goblet Squat

3 × 20 × 20lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

Warmup

State variables:

successes
failures

4

Bench Press

3 × 12 × 30lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

5

Romanian Deadlift

3 × 20 × 30lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

Warmup

State variables:

successes
failures

6
Side Hip Abductor
30 × 0lb
Equipment:
Plates for each bar side
-None
7
Plank
1 × 0lb
Equipment:
Plates for each bar side
-None
8
Side Plank
1 × 0lb
Equipment:
Plates for each bar side
-None

Workout B

1
Single Leg Glute Bridge Straight Leg
3 × 20 × 0lb
Equipment:
Plates for each bar side
-None
2
Chin Up
3 × 3 × 0lb
Equipment:
Plates for each bar side
-None

3

Lunge

3 × 20 × 15lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

4

Overhead Press

3 × 12 × 20lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

5
Reverse Hyperextension
3 × 20 × 0lb
Equipment:
Plates for each bar side
-None
6
Side Lying Clam
30 × 0lb
Equipment:
Plates for each bar side
-None
7
Side Crunch
30 × 0lb
Equipment:
Plates for each bar side
-None
8
Side Plank
1 × 0lb
Equipment:
Plates for each bar side
-None

Workout C

1

Hip Thrust

3 × 20 × 45lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

2
Inverted Row
3 × 12 × 0lb
Equipment:
Plates for each bar side
-None

3

Goblet Squat

3 × 20 × 20lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

Warmup

State variables:

successes
failures

4
Bench Press Close Grip
3 × 12 × 45lb
Equipment:
Plates for each bar side
-None
5
Kettlebell Swing
3 × 20 × 15lb
Equipment:
Plates for each bar side
-None
Warmup

6

Hip Abductor

30 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

7
Plank
1 × 0lb
Equipment:
Plates for each bar side
-None

8

Cable Twist

20 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

Workout A

1

Hip Thrust

3 × 20 × 45lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

2

Seated Row

3 × 12 × 20lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

Warmup

State variables:

successes
failures

3

Goblet Squat

3 × 20 × 20lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

Warmup

State variables:

successes
failures

4

Bench Press

3 × 12 × 30lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

5

Romanian Deadlift

3 × 20 × 30lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

Warmup

State variables:

successes
failures

6
Side Hip Abductor
30 × 0lb
Equipment:
Plates for each bar side
-None
7
Plank
1 × 0lb
Equipment:
Plates for each bar side
-None
8
Side Plank
1 × 0lb
Equipment:
Plates for each bar side
-None

Workout B

1
Single Leg Glute Bridge Straight Leg
3 × 20 × 0lb
Equipment:
Plates for each bar side
-None
2
Chin Up
3 × 3 × 0lb
Equipment:
Plates for each bar side
-None

3

Lunge

3 × 20 × 15lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

4

Overhead Press

3 × 12 × 20lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

5
Reverse Hyperextension
3 × 20 × 0lb
Equipment:
Plates for each bar side
-None
6
Side Lying Clam
30 × 0lb
Equipment:
Plates for each bar side
-None
7
Side Crunch
30 × 0lb
Equipment:
Plates for each bar side
-None
8
Side Plank
1 × 0lb
Equipment:
Plates for each bar side
-None

Workout C

1

Hip Thrust

3 × 20 × 45lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

2
Inverted Row
3 × 12 × 0lb
Equipment:
Plates for each bar side
-None

3

Goblet Squat

3 × 20 × 20lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

Warmup

State variables:

successes
failures

4
Bench Press Close Grip
3 × 12 × 45lb
Equipment:
Plates for each bar side
-None
5
Kettlebell Swing
3 × 20 × 15lb
Equipment:
Plates for each bar side
-None
Warmup

6

Hip Abductor

30 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

7
Plank
1 × 0lb
Equipment:
Plates for each bar side
-None

8

Cable Twist

20 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

Workout A

1

Hip Thrust

3 × 20 × 45lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

2

Seated Row

3 × 12 × 20lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

Warmup

State variables:

successes
failures

3

Goblet Squat

3 × 20 × 20lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

Warmup

State variables:

successes
failures

4

Bench Press

3 × 12 × 30lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

5

Romanian Deadlift

3 × 20 × 30lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

Warmup

State variables:

successes
failures

6
Side Hip Abductor
30 × 0lb
Equipment:
Plates for each bar side
-None
7
Plank
1 × 0lb
Equipment:
Plates for each bar side
-None
8
Side Plank
1 × 0lb
Equipment:
Plates for each bar side
-None

Workout B

1
Single Leg Glute Bridge Straight Leg
3 × 20 × 0lb
Equipment:
Plates for each bar side
-None
2
Chin Up
3 × 3 × 0lb
Equipment:
Plates for each bar side
-None

3

Lunge

3 × 20 × 15lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

4

Overhead Press

3 × 12 × 20lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

5
Reverse Hyperextension
3 × 20 × 0lb
Equipment:
Plates for each bar side
-None
6
Side Lying Clam
30 × 0lb
Equipment:
Plates for each bar side
-None
7
Side Crunch
30 × 0lb
Equipment:
Plates for each bar side
-None
8
Side Plank
1 × 0lb
Equipment:
Plates for each bar side
-None

Workout C

1

Hip Thrust

3 × 20 × 45lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

2
Inverted Row
3 × 12 × 0lb
Equipment:
Plates for each bar side
-None

3

Goblet Squat

3 × 20 × 20lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

Warmup

State variables:

successes
failures

4
Bench Press Close Grip
3 × 12 × 45lb
Equipment:
Plates for each bar side
-None
5
Kettlebell Swing
3 × 20 × 15lb
Equipment:
Plates for each bar side
-None
Warmup

6

Hip Abductor

30 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

7
Plank
1 × 0lb
Equipment:
Plates for each bar side
-None

8

Cable Twist

20 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

Workout A

1

Hip Thrust

3 × 20 × 45lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

2

Seated Row

3 × 12 × 20lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

Warmup

State variables:

successes
failures

3

Goblet Squat

3 × 20 × 20lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

Warmup

State variables:

successes
failures

4

Bench Press

3 × 12 × 30lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

5

Romanian Deadlift

3 × 20 × 30lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

Warmup

State variables:

successes
failures

6
Side Hip Abductor
30 × 0lb
Equipment:
Plates for each bar side
-None
7
Plank
1 × 0lb
Equipment:
Plates for each bar side
-None
8
Side Plank
1 × 0lb
Equipment:
Plates for each bar side
-None

Workout B

1
Single Leg Glute Bridge Straight Leg
3 × 20 × 0lb
Equipment:
Plates for each bar side
-None
2
Chin Up
3 × 3 × 0lb
Equipment:
Plates for each bar side
-None

3

Lunge

3 × 20 × 15lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

4

Overhead Press

3 × 12 × 20lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

5
Reverse Hyperextension
3 × 20 × 0lb
Equipment:
Plates for each bar side
-None
6
Side Lying Clam
30 × 0lb
Equipment:
Plates for each bar side
-None
7
Side Crunch
30 × 0lb
Equipment:
Plates for each bar side
-None
8
Side Plank
1 × 0lb
Equipment:
Plates for each bar side
-None

Workout C

1

Hip Thrust

3 × 20 × 45lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

2
Inverted Row
3 × 12 × 0lb
Equipment:
Plates for each bar side
-None

3

Goblet Squat

3 × 20 × 20lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

Warmup

State variables:

successes
failures

4
Bench Press Close Grip
3 × 12 × 45lb
Equipment:
Plates for each bar side
-None
5
Kettlebell Swing
3 × 20 × 15lb
Equipment:
Plates for each bar side
-None
Warmup

6

Hip Abductor

30 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

7
Plank
1 × 0lb
Equipment:
Plates for each bar side
-None

8

Cable Twist

20 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

Workout A

1

Hip Thrust

3 × 20 × 55lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

Warmup

State variables:

successes
failures

2

Bent Over Row

3 × 12 × 30lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

3
Box Squat
3 × 20 × 45lb
Equipment:
Plates for each bar side
-None
4
Push Up
3 × 10 × 0lb
Equipment:
Plates for each bar side
-None

5

Deadlift

3 × 10 × 65lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

6
Side Hip Abductor
30 × 0lb
Equipment:
Plates for each bar side
-None
7
Crunch
20 × 0lb
Equipment:
Plates for each bar side
-None
8
Cross Body Crunch
20 × 0lb
Equipment:
Plates for each bar side
-None

Workout B

1
Single Leg Hip Thrust
3 × 20 × 0lb
Equipment:
Plates for each bar side
-None
2
Chin Up
3 × 5 × 0lb
Equipment:
Plates for each bar side
-None

3

Bulgarian Split Squat

3 × 20 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

4

Overhead Press

3 × 12 × 45lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

5

Good Morning

3 × 20 × 45lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

6

Hip Abductor

30 × 20lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

Warmup

State variables:

successes
failures

7
Plank
1 × 0lb
Equipment:
Plates for each bar side
-None
8
Side Plank
1 × 0lb
Equipment:
Plates for each bar side
-None

Workout C

1

Hip Thrust

3 × 20 × 55lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

Warmup

State variables:

successes
failures

2

Incline Row

3 × 12 × 30lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

Warmup

State variables:

successes
failures

3

Squat

3 × 20 × 45lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

4

Incline Bench Press

3 × 12 × 45lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

5
Back Extension
3 × 30 × 0lb
Equipment:
Plates for each bar side
-None
6
Side Lying Clam
30 × 0lb
Equipment:
Plates for each bar side
-None
7
Hanging Leg Raise
20 × 0lb
Equipment:
Plates for each bar side
-None

8

Cable Twist

15 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

Workout A

1

Hip Thrust

3 × 20 × 55lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

Warmup

State variables:

successes
failures

2

Bent Over Row

3 × 12 × 30lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

3
Box Squat
3 × 20 × 45lb
Equipment:
Plates for each bar side
-None
4
Push Up
3 × 10 × 0lb
Equipment:
Plates for each bar side
-None

5

Deadlift

3 × 10 × 65lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

6
Side Hip Abductor
30 × 0lb
Equipment:
Plates for each bar side
-None
7
Crunch
20 × 0lb
Equipment:
Plates for each bar side
-None
8
Cross Body Crunch
20 × 0lb
Equipment:
Plates for each bar side
-None

Workout B

1
Single Leg Hip Thrust
3 × 20 × 0lb
Equipment:
Plates for each bar side
-None
2
Chin Up
3 × 5 × 0lb
Equipment:
Plates for each bar side
-None

3

Bulgarian Split Squat

3 × 20 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

4

Overhead Press

3 × 12 × 45lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

5

Good Morning

3 × 20 × 45lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

6

Hip Abductor

30 × 20lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

Warmup

State variables:

successes
failures

7
Plank
1 × 0lb
Equipment:
Plates for each bar side
-None
8
Side Plank
1 × 0lb
Equipment:
Plates for each bar side
-None

Workout C

1

Hip Thrust

3 × 20 × 55lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

Warmup

State variables:

successes
failures

2

Incline Row

3 × 12 × 30lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

Warmup

State variables:

successes
failures

3

Squat

3 × 20 × 45lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

4

Incline Bench Press

3 × 12 × 45lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

5
Back Extension
3 × 30 × 0lb
Equipment:
Plates for each bar side
-None
6
Side Lying Clam
30 × 0lb
Equipment:
Plates for each bar side
-None
7
Hanging Leg Raise
20 × 0lb
Equipment:
Plates for each bar side
-None

8

Cable Twist

15 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

Workout A

1

Hip Thrust

3 × 20 × 55lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

Warmup

State variables:

successes
failures

2

Bent Over Row

3 × 12 × 30lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

3
Box Squat
3 × 20 × 45lb
Equipment:
Plates for each bar side
-None
4
Push Up
3 × 10 × 0lb
Equipment:
Plates for each bar side
-None

5

Deadlift

3 × 10 × 65lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

6
Side Hip Abductor
30 × 0lb
Equipment:
Plates for each bar side
-None
7
Crunch
20 × 0lb
Equipment:
Plates for each bar side
-None
8
Cross Body Crunch
20 × 0lb
Equipment:
Plates for each bar side
-None

Workout B

1
Single Leg Hip Thrust
3 × 20 × 0lb
Equipment:
Plates for each bar side
-None
2
Chin Up
3 × 5 × 0lb
Equipment:
Plates for each bar side
-None

3

Bulgarian Split Squat

3 × 20 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

4

Overhead Press

3 × 12 × 45lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

5

Good Morning

3 × 20 × 45lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

6

Hip Abductor

30 × 20lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

Warmup

State variables:

successes
failures

7
Plank
1 × 0lb
Equipment:
Plates for each bar side
-None
8
Side Plank
1 × 0lb
Equipment:
Plates for each bar side
-None

Workout C

1

Hip Thrust

3 × 20 × 55lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

Warmup

State variables:

successes
failures

2

Incline Row

3 × 12 × 30lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

Warmup

State variables:

successes
failures

3

Squat

3 × 20 × 45lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

4

Incline Bench Press

3 × 12 × 45lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

5
Back Extension
3 × 30 × 0lb
Equipment:
Plates for each bar side
-None
6
Side Lying Clam
30 × 0lb
Equipment:
Plates for each bar side
-None
7
Hanging Leg Raise
20 × 0lb
Equipment:
Plates for each bar side
-None

8

Cable Twist

15 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

Workout A

1

Hip Thrust

3 × 20 × 55lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

Warmup

State variables:

successes
failures

2

Bent Over Row

3 × 12 × 30lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

3
Box Squat
3 × 20 × 45lb
Equipment:
Plates for each bar side
-None
4
Push Up
3 × 10 × 0lb
Equipment:
Plates for each bar side
-None

5

Deadlift

3 × 10 × 65lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

6
Side Hip Abductor
30 × 0lb
Equipment:
Plates for each bar side
-None
7
Crunch
20 × 0lb
Equipment:
Plates for each bar side
-None
8
Cross Body Crunch
20 × 0lb
Equipment:
Plates for each bar side
-None

Workout B

1
Single Leg Hip Thrust
3 × 20 × 0lb
Equipment:
Plates for each bar side
-None
2
Chin Up
3 × 5 × 0lb
Equipment:
Plates for each bar side
-None

3

Bulgarian Split Squat

3 × 20 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

4

Overhead Press

3 × 12 × 45lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

5

Good Morning

3 × 20 × 45lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

6

Hip Abductor

30 × 20lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

Warmup

State variables:

successes
failures

7
Plank
1 × 0lb
Equipment:
Plates for each bar side
-None
8
Side Plank
1 × 0lb
Equipment:
Plates for each bar side
-None

Workout C

1

Hip Thrust

3 × 20 × 55lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

Warmup

State variables:

successes
failures

2

Incline Row

3 × 12 × 30lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

Warmup

State variables:

successes
failures

3

Squat

3 × 20 × 45lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

4

Incline Bench Press

3 × 12 × 45lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

5
Back Extension
3 × 30 × 0lb
Equipment:
Plates for each bar side
-None
6
Side Lying Clam
30 × 0lb
Equipment:
Plates for each bar side
-None
7
Hanging Leg Raise
20 × 0lb
Equipment:
Plates for each bar side
-None

8

Cable Twist

15 × 10lb

Finish Day Script:

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

Equipment:

Plates for each bar side

-None

State variables:

successes
failures

Strong Curves

By Bret Contreras

Workout A

Glute Bridge

State variables:

Bent Over One Arm Row

State variables:

Box Squat

State variables:

Bench Press

State variables:

Romanian Deadlift

State variables:

Side Hip Abductor

Plank

Side Plank

Workout B

Single Leg Glute Bridge Straight Leg

Lat Pulldown

State variables:

Step up

State variables:

Overhead Press

State variables:

Back Extension

Side Lying Clam

Plank

Side Plank

Workout C

Glute Bridge

Seated Row

State variables:

Squat

State variables:

Incline Bench Press

State variables:

Single Leg Deadlift

State variables:

Side Hip Abductor

State variables:

Plank

Cable Twist

State variables:

Workout A

Glute Bridge

State variables:

Bent Over One Arm Row

State variables:

Box Squat

State variables:

Bench Press

State variables:

Romanian Deadlift

State variables:

Side Hip Abductor

Plank

Side Plank

Workout B

Single Leg Glute Bridge Straight Leg

Lat Pulldown

State variables:

Step up

State variables:

Overhead Press

State variables:

Back Extension

Side Lying Clam

Plank

Side Plank

Workout C

Glute Bridge

Seated Row

State variables:

Squat

State variables:

Incline Bench Press

State variables:

Single Leg Deadlift

State variables:

Side Hip Abductor