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{"initialProgram":{"program":{"name":"GZCL: The Rippler","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"Bench Press / 3x5\nIncline Bench Press / 5x6\nBehind The Neck Press / 5x10\nLateral Raise / 5x10"},{"name":"Day 2","exerciseText":"Squat / 3x5\nStiff Leg Deadlift / 5x6\nPull Up / 5x10\nBicep Curl / 5x10"},{"name":"Day 3","exerciseText":"Overhead Press / 3x5\nBench Press Close Grip / 5x6\nIncline Bench Press / 5x10\nPullover / 5x10"},{"name":"Day 4","exerciseText":"Deadlift / 3x5\nFront Squat / 5x6\nBent Over Row / 5x10\nReverse Fly / 5x10"}]},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":"Bench Press / 4x3\nIncline Bench Press / 5x5\nBehind The Neck Press / 5x10\nLateral Raise / 5x10"},{"name":"Day 2","exerciseText":"Squat / 4x3\nStiff Leg Deadlift / 5x5\nPull Up / 5x10\nBicep Curl / 5x10"},{"name":"Day 3","exerciseText":"Overhead Press / 4x3\nBench Press Close Grip / 5x5\nIncline Bench Press / 5x10\nPullover / 5x10"},{"name":"Day 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5x10"},{"name":"Day 4","exerciseText":"Deadlift / 5x2\nFront Squat / 4x6\nBent Over Row / 5x10\nReverse Fly / 5x10"}]},{"name":"Week 5","days":[{"name":"Day 1","exerciseText":"Bench Press / 3x4\nIncline Bench Press / 4x5\nBehind The Neck Press / 5x10\nLateral Raise / 5x10"},{"name":"Day 2","exerciseText":"Squat / 3x4\nStiff Leg Deadlift / 4x5\nPull Up / 5x10\nBicep Curl / 5x10"},{"name":"Day 3","exerciseText":"Overhead Press / 3x4\nBench Press Close Grip / 4x5\nIncline Bench Press / 5x10\nPullover / 5x10"},{"name":"Day 4","exerciseText":"Deadlift / 3x4\nFront Squat / 4x5\nBent Over Row / 5x10\nReverse Fly / 5x10"}]},{"name":"Week 6","days":[{"name":"Day 1","exerciseText":"Bench Press / 4x2\nIncline Bench Press / 4x4\nBehind The Neck Press / 5x10\nLateral Raise / 5x10"},{"name":"Day 2","exerciseText":"Squat / 4x2\nStiff Leg Deadlift / 4x4\nPull Up / 5x10\nBicep Curl / 5x10"},{"name":"Day 3","exerciseText":"Overhead Press / 4x2\nBench Press Close Grip / 4x4\nIncline Bench Press / 5x10\nPullover / 5x10"},{"name":"Day 4","exerciseText":"Deadlift / 4x2\nFront Squat / 4x4\nBent Over Row / 5x10\nReverse Fly / 5x10"}]},{"name":"Week 7","days":[{"name":"Day 1","exerciseText":"Bench Press / 3x3\nIncline Bench Press / 3x6\nBehind The Neck Press / 5x10\nLateral Raise / 5x10"},{"name":"Day 2","exerciseText":"Squat / 3x3\nStiff Leg Deadlift / 3x6\nPull Up / 5x10\nBicep Curl / 5x10"},{"name":"Day 3","exerciseText":"Overhead Press / 3x3\nBench Press Close Grip / 3x6\nIncline Bench Press / 5x10\nPullover / 5x10"},{"name":"Day 4","exerciseText":"Deadlift / 3x3\nFront Squat / 3x6\nBent Over Row / 5x10\nReverse Fly / 5x10"}]},{"name":"Week 8","days":[{"name":"Day 1","exerciseText":"Bench Press / 9x1\nIncline Bench Press / 3x5\nBehind The Neck Press / 5x10\nLateral Raise / 5x10"},{"name":"Day 2","exerciseText":"Squat / 9x1\nStiff Leg Deadlift / 3x5\nPull Up / 5x10\nBicep Curl / 5x10"},{"name":"Day 3","exerciseText":"Overhead Press / 9x1\nBench Press Close Grip / 3x5\nIncline Bench Press / 5x10\nPullover / 5x10"},{"name":"Day 4","exerciseText":"Deadlift / 9x1\nFront Squat / 3x5\nBent Over Row / 5x10\nReverse Fly / 5x10"}]},{"name":"Week 9","days":[{"name":"Day 1","exerciseText":"Bench Press / 3x2\nIncline Bench Press / 3x4\nBehind The Neck Press / 5x10\nLateral Raise / 5x10"},{"name":"Day 2","exerciseText":"Squat / 3x2\nStiff Leg Deadlift / 3x4\nPull Up / 5x10\nBicep Curl / 5x10"},{"name":"Day 3","exerciseText":"Overhead Press / 3x2\nBench Press Close Grip / 3x4\nIncline Bench Press / 5x10\nPullover / 5x10"},{"name":"Day 4","exerciseText":"Deadlift / 3x2\nFront Squat / 3x4\nBent Over Row / 5x10\nReverse Fly / 5x10"}]},{"name":"Week 10","days":[{"name":"Day 1","exerciseText":"Bench Press / 1x1\nIncline Bench Press / 5x3\nBehind The Neck Press / 5x10\nLateral Raise / 5x10"},{"name":"Day 2","exerciseText":"Squat / 1x1\nStiff Leg Deadlift / 5x3\nPull Up / 5x10\nBicep Curl / 5x10"},{"name":"Day 3","exerciseText":"Overhead Press / 1x1\nBench Press Close Grip / 5x3\nIncline Bench Press / 5x10\nPullover / 5x10"},{"name":"Day 4","exerciseText":"Deadlift / 1x1\nFront Squat / 5x3\nBent Over Row / 5x10\nReverse Fly / 5x10"}]},{"name":"Week 11","days":[{"name":"Day 1","exerciseText":"Bench Press / 4x2"},{"name":"Day 2","exerciseText":"Squat / 4x2"},{"name":"Day 3","exerciseText":"Overhead Press / 4x2"},{"name":"Day 4","exerciseText":"Deadlift / 4x2"}]},{"name":"Week 12","days":[{"name":"Day 1","exerciseText":"Bench Press / 1"},{"name":"Day 2","exerciseText":"Squat / 1"},{"name":"Day 3","exerciseText":"Overhead Press / 1"},{"name":"Day 4","exerciseText":"Deadlift / 1"}]}]},"settings":{"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,"customExercises":{},"restTimer":180}},"revisions":[],"userAgent":"Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; ClaudeBot/1.0; +claudebot@anthropic.com)","shouldSync":false}