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{"initialProgram":{"customExercises":{"vjnsxsew":{"name":"Straight Arm Lat Pulldown","defaultEquipment":"cable","types":[],"id":"vjnsxsew","isDeleted":false,"meta":{"synergistMuscles":[],"targetMuscles":["Latissimus Dorsi"],"bodyParts":[],"sortedEquipment":["cable"]}}},"program":{"vtype":"program","id":"zgnrcygu","name":"GZCL: The Rippler","url":"","author":"","shortDescription":"","description":"","nextDay":1,"weeks":[],"isMultiweek":false,"days":[{"id":"qhiqjiei","name":"Day 1","exercises":[]}],"exercises":[],"tags":[],"deletedDays":[],"deletedWeeks":[],"deletedExercises":[],"clonedAt":1780349173455,"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% / warmup: none\n\n// **T3**. Also start your 1RM. Don't be afraid to choose lighter\n// weights - it'll autobalance in later workouts.\nt3: Overhead 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 = round((weights[ns] / 0.75)) + 15lb\n } else if (sum(completedReps) > (week == 3 ? 60 : week == 2 ? 50 : 40)) {\n rm1 = round((weights[ns] / 0.75)) + 10lb\n } else if (sum(completedReps) > (week == 3 ? 50 : week == 2 ? 40 : 30)) {\n rm1 = round((weights[ns] / 0.75)) + 5lb\n }\n }\n~}\n\n// **T3**. Also start your 1RM. Don't be afraid to choose lighter\n// weights - it'll autobalance in later workouts.\nt3: Lateral Raise / 5x10+ (75%) / 75% / 90s / progress: custom() { ...t3: Overhead Press }"},{"name":"Day 2","exerciseText":"// **T1**. Set your 1RM before starting the sets.\nt1: Squat / 3x5 (80%) / 80% / progress: custom() { ...t1: Bench Press }\n\n// **T2**. Set your 1RM before starting the sets.\nt2: Stiff Leg Deadlift / 5x6 (68%) / 68% / warmup: 1x5 60kg\n\n// **T3**. Also set your 1RM. Don't be afraid to choose lighter\n// weights - it'll autobalance in later workouts.\nt3: Pull Up, Weighted / 3x8, 1x8+ / 4x6, 1x6+ / 5x4, 1x4+ / 0kg / warmup: none / progress: custom(increase: 2.5kg) {~\n if (setVariationIndex == 3 && completedReps < reps) {\n setVariationIndex = 1\n weights = weights[1] * 0.85\n rm1 = weights[1] / rpeMultiplier(8, 10)\n } else if (completedReps >= reps) {\n weights = weights[ns] + state.increase\n } else {\n setVariationIndex += 1\n }\n~}\n\n// **T3**. Also set your 1RM. Don't be afraid to choose lighter\n// weights - it'll autobalance in later workouts.\nt3: Bicep Curl / 5x10+ (75%) / 75% / 90s / warmup: none / progress: custom() { ...t3: Overhead Press }"},{"name":"Day 3","exerciseText":"// **T1**. Set your 1RM before starting the sets.\nt1: Overhead Press / 3x5 (80%) / 80% / progress: custom() { ...t1: Bench Press }\n\n// **T2**. Set your 1RM before starting the sets.\nt2: Bench Press Close Grip / 5x6 (68%) / 68%\n\n// **T3**. Also set your 1RM. Don't be afraid to choose lighter\n// weights - it'll autobalance in later workouts.\nt3: Incline Bench Press / 5x10+ (75%) / 75% / warmup: none / progress: custom() { ...t3: Overhead Press }\n\n// **T3**. Also set your 1RM. Don't be afraid to choose lighter\n// weights - it'll autobalance in later worko /\nt3: Straight Arm Lat Pulldown / 5x10+ (75%) / 75% / 90s / progress: custom() { ...t3: Overhead Press }"},{"name":"Day 4","exerciseText":"// **T1**. Set your 1RM before starting the sets.\nt1: Deadlift / 3x5 (80%) / 80% / progress: custom() { ...t1: Bench Press }\n\n// **T2**. Set your 1RM before starting the sets.\nt2: Squat / 5x6 (68%) / 68%\n\n// **T3**. Also set your 1RM. Don't be afraid to choose lighter\n// weights - it'll autobalance in later workouts.\nt3: Bent Over Row / 5x10+ (75%) / 75% / warmup: 1x10 20kg / progress: custom() { ...t3: Overhead Press }\n\n// **T3**. Also set your 1RM. Don't be afraid to choose lighter\n// weights - it'll autobalance in later workouts.\nt3: Reverse Fly / 5x10+ (75%) / 75% / 90s / warmup: none / progress: custom() { ...t3: Overhead 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% / warmup: none\n\n// **T3**.\nt3: Overhead Press / 5x10+ (75%) / 75%\n\n// **T3**.\nt3: Lateral Raise / 5x10+ (75%) / 75%"},{"name":"Day 2","exerciseText":"// **T1**.\nt1: Squat / 3x3 (85%), 1x3+ (85%) / 85%\n\n// **T2**.\nt2: Stiff Leg Deadlift / 5x5 (72%) / 72% / warmup: 1x5 60kg\n\n// **T3**.\nt3: Pull Up, Weighted / 5x10+ (75%) / 75% / warmup: none\n\n// **T3**.\nt3: Bicep Curl / 5x10+ (75%) / 75% / warmup: none"},{"name":"Day 3","exerciseText":"// **T1**.\nt1: Overhead Press / 3x3 (85%), 1x3+ (85%) / 85%\n\n// **T2**.\nt2: Bench Press Close Grip / 5x5 (72%) / 72%\n\n// **T3**.\nt3: Incline Bench Press / 5x10+ (75%) / 75% / warmup: none\n\n// **T3**.\nt3: Straight Arm Lat Pulldown / 5x10+ (75%) / 75%"},{"name":"Day 4","exerciseText":"// **T1**.\nt1: Deadlift / 3x3 (85%), 1x3+ (85%) / 85%\n\n// **T2**.\nt2: Squat / 5x5 (72%) / 72%\n\n// **T3**.\nt3: Bent Over Row / 5x10+ (75%) / 75% / warmup: 1x10 20kg\n\n// **T3**.\nt3: Reverse Fly / 5x10+ (75%) / 75% / warmup: none"}]},{"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% / warmup: none\nt3: Overhead Press / 5x10+ (75%) / 75%\nt3: Lateral Raise / 5x10+ (75%) / 75%"},{"name":"Day 2","exerciseText":"t1: Squat / 3x4 (82.5%) / 82.5%\nt2: Stiff Leg Deadlift / 4x4 (76%), 1x4+ (76%) / 76% / warmup: 1x5 60kg\nt3: Pull Up, Weighted / 5x10+ (75%) / 75% / warmup: none\nt3: Bicep Curl / 5x10+ (75%) / 75% / warmup: none"},{"name":"Day 3","exerciseText":"t1: Overhead Press / 3x4 (82.5%) / 82.5%\nt2: Bench Press Close Grip / 4x4 (76%), 1x4+ (76%) / 76%\nt3: Incline Bench Press / 5x10+ (75%) / 75% / warmup: none\nt3: Straight Arm Lat Pulldown / 5x10+ (75%) / 75%"},{"name":"Day 4","exerciseText":"t1: Deadlift / 3x4 (82.5%) / 82.5%\nt2: Squat, SSB / 4x4 (76%), 1x4+ (76%) / 76% / warmup: 1x10 17kg, 1x5 80%\nt3: Bent Over Row / 5x10+ (75%) / 75% / warmup: 1x10 20kg\nt3: Hammer curl / 5x10+ (75%) / 75%"}]},{"name":"Week 4","days":[{"name":"Day 1","exerciseText":"t1: Bench Press / 5x2 (87.5%) / 87.5%\nt2: Incline Bench Press / 4x6 (70%) / 70% / warmup: none\nt3: Overhead Press[4-6] / 4x10+ (75%) / 75%\nt3: Lateral Raise[4-6] / 4x10+ (75%) / 75%"},{"name":"Day 2","exerciseText":"t1: Squat / 5x2 (87.5%) / 87.5%\nt2: Stiff Leg Deadlift / 4x6 (70%) / 70% / warmup: 1x5 60kg\nt3: Pull Up, Weighted[4-6] / 4x10+ (75%) / 75% / warmup: none\nt3: Bicep Curl[4-6] / 4x10+ (75%) / 75% / warmup: none"},{"name":"Day 3","exerciseText":"t1: Overhead Press / 5x2 (87.5%) / 87.5%\nt2: Bench Press Close Grip / 4x6 (70%) / 70%\nt3: Incline Bench Press[4-6] / 4x10+ (75%) / 75% / warmup: none\nt3: Straight Arm Lat Pulldown[4-6] / 4x10+ (75%) / 75%"},{"name":"Day 4","exerciseText":"t1: Deadlift / 5x2 (87.5%) / 87.5%\nt2: Squat, SSB / 4x6 (70%) / 70% / warmup: 1x10 17kg, 1x5 80%\nt3: Bent Over Row[4-6] / 4x10+ (75%) / 75% / warmup: 1x10 20kg\nt3: Reverse Fly[4-6] / 4x10+ (75%) / 75% / warmup: none"}]},{"name":"Week 5","days":[{"name":"Day 1","exerciseText":"t1: Bench Press / 2x4 (85%), 1x4+ (85%) / 85%\nt2: Incline Bench Press / 4x5 (74%) / 74% / warmup: none"},{"name":"Day 2","exerciseText":"t1: Squat / 2x4 (85%), 1x4+ (85%) / 85%\nt2: Stiff Leg Deadlift / 4x5 (74%) / 74% / warmup: 1x5 60kg"},{"name":"Day 3","exerciseText":"t1: Overhead Press / 2x4 (85%), 1x4+ (85%) / 85%\nt2: Bench Press Close Grip / 4x5 (74%) / 74%"},{"name":"Day 4","exerciseText":"t1: Deadlift / 2x4 (85%), 1x4+ (85%) / 85%\nt2: Squat / 4x5 (74%) / 74%"}]},{"name":"Week 6","days":[{"name":"Day 1","exerciseText":"t1: Bench Press / 4x2 (90%) / 90%\nt2: Incline Bench Press / 3x4 (78%), 1x4+ (78%) / 78% / warmup: none"},{"name":"Day 2","exerciseText":"t1: Squat / 4x2 (90%) / 90%\nt2: Stiff Leg Deadlift / 3x4 (78%), 1x4+ (78%) / 78% / warmup: 1x5 60kg"},{"name":"Day 3","exerciseText":"t1: Overhead Press / 4x2 (90%) / 90%\nt2: Bench Press Close Grip / 3x4 (78%), 1x4+ (78%) / 78%"},{"name":"Day 4","exerciseText":"t1: Deadlift / 4x2 (90%) / 90%\nt2: Squat / 3x4 (78%), 1x4+ (78%) / 78%"}]},{"name":"Week 7","days":[{"name":"Day 1","exerciseText":"t1: Bench Press / 3x3 (87.5%) / 87.5%\nt2: Incline Bench Press / 3x6 (72%) / 72% / warmup: none\nt3: Overhead Press[7-9] / 3x10+ (75%) / 75%\nt3: Lateral Raise[7-9] / 3x10+ (75%) / 75%"},{"name":"Day 2","exerciseText":"t1: Squat / 3x3 (87.5%) / 87.5%\nt2: Stiff Leg Deadlift / 3x6 (72%) / 72% / warmup: 1x5 60kg\nt3: Pull Up, Weighted[7-9] / 3x10+ (75%) / 75% / warmup: none\nt3: Bicep Curl[7-9] / 3x10+ (75%) / 75% / warmup: none"},{"name":"Day 3","exerciseText":"t1: Overhead Press / 3x3 (87.5%) / 87.5%\nt2: Bench Press Close Grip / 3x6 (72%) / 72%\nt3: Incline Bench Press[7-9] / 3x10+ (75%) / 75% / warmup: none\nt3: Straight Arm Lat Pulldown[7-9] / 3x10+ (75%) / 75%"},{"name":"Day 4","exerciseText":"t1: Deadlift / 3x3 (87.5%) / 87.5%\nt2: Squat / 3x6 (72%) / 72%\nt3: Bent Over Row[7-9] / 3x10+ (75%) / 75% / warmup: 1x10 20kg\nt3: Reverse Fly[7-9] / 3x10+ (75%) / 75% / warmup: none"}]},{"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% / warmup: none"},{"name":"Day 2","exerciseText":"t1: Squat / 8x1 (92.5%), 1x1+ (92.5%) / 92.5%\nt2: Stiff Leg Deadlift / 3x5 (76%) / 76% / warmup: 1x5 60kg"},{"name":"Day 3","exerciseText":"t1: Overhead Press / 8x1 (92.5%), 1x1+ (92.5%) / 92.5%\nt2: Bench Press Close Grip / 3x5 (76%) / 76%"},{"name":"Day 4","exerciseText":"t1: Deadlift / 8x1 (92.5%), 1x1+ (92.5%) / 92.5%\nt2: Squat / 3x5 (76%) / 76%"}]},{"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% / warmup: none"},{"name":"Day 2","exerciseText":"t1: Squat / 2x2 (90%), 1x2+ (90%) / 90%\nt2: Stiff Leg Deadlift / 2x4 (80%), 1x4+ (80%) / 80% / warmup: 1x5 60kg"},{"name":"Day 3","exerciseText":"t1: Overhead Press / 2x2 (90%), 1x2+ (90%) / 90%\nt2: Bench Press Close Grip / 2x4 (80%), 1x4+ (80%) / 80%"},{"name":"Day 4","exerciseText":"t1: Deadlift / 2x2 (90%), 1x2+ (90%) / 90%\nt2: Squat / 2x4 (80%), 1x4+ (80%) / 80%"}]},{"name":"Week 10","days":[{"name":"Day 1","exerciseText":"t1: Bench Press / 1x1 (95%) / 95%\nt2: Incline Bench Press / 4x3 (85%), 1x3+ (85%) / 85% / warmup: none\nt3: Overhead Press / 2x10+ (75%) / 75%\nt3: Lateral Raise / 2x10+ (75%) / 75%"},{"name":"Day 2","exerciseText":"t1: Squat / 1x1 (95%) / 95%\nt2: Stiff Leg Deadlift / 4x3 (85%), 1x3+ (85%) / 85% / warmup: 1x5 60kg\nt3: Pull Up, Weighted / 2x10+ (75%) / 75% / warmup: none\nt3: Bicep Curl / 2x10+ (75%) / 75% / warmup: none"},{"name":"Day 3","exerciseText":"t1: Overhead Press / 1x1 (95%) / 95%\nt2: Bench Press Close Grip / 4x3 (85%), 1x3+ (85%) / 85%\nt3: Incline Bench Press / 2x10+ (75%) / 75% / warmup: none\nt3: Straight Arm Lat Pulldown / 2x10+ (75%) / 75%"},{"name":"Day 4","exerciseText":"t1: Deadlift / 1x1 (95%) / 95%\nt2: Squat / 4x3 (85%), 1x3+ (85%) / 85%\nt3: Bent Over Row / 2x10+ (75%) / 75% / warmup: 1x10 20kg\nt3: Reverse Fly / 2x10+ (75%) / 75% / warmup: none"}]},{"name":"Week 11","days":[{"name":"Day 1","exerciseText":"t1: Bench Press / 3x2 (85%), 1x2+ (85%) / 85%"},{"name":"Day 2","exerciseText":"t1: Squat / 3x2 (85%), 1x2+ (85%) / 85%"},{"name":"Day 3","exerciseText":"t1: Overhead Press / 3x2 (85%), 1x2+ (85%) / 85%"},{"name":"Day 4","exerciseText":"t1: Deadlift / 3x2 (85%), 1x2+ (85%) / 85%"}]},{"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":"// **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: Squat / 1x1 (95%) / 95%"},{"name":"Day 3","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: Overhead Press / 1x1 (95%) / 95%"},{"name":"Day 4","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: Deadlift / 1x1 (95%) / 95%"}]}]}},"version":"20240302101133","settings":{"timers":{"workout":180},"planner":{"strengthSetsPct":30,"hypertrophySetsPct":70,"weeklyRangeSets":{"shoulders":[10,12],"triceps":[10,12],"back":[10,12],"abs":[10,12],"glutes":[10,12],"hamstrings":[10,12],"quadriceps":[10,12],"chest":[10,12],"biceps":[10,12],"calves":[10,12],"forearms":[10,12]},"weeklyFrequency":{"shoulders":2,"triceps":2,"back":2,"abs":2,"glutes":2,"hamstrings":2,"quadriceps":2,"chest":2,"biceps":2,"calves":2,"forearms":2},"synergistMultiplier":0.5}}},"revisions":[],"userAgent":"Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; ClaudeBot/1.0; +claudebot@anthropic.com)","shouldSync":false}