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{"exportedProgram":{"customExercises":{},"program":{"deletedExercises":[],"planner":{"vtype":"planner","name":"Temp","weeks":[{"name":"Week 1","days":[{"name":"templates","exerciseText":"// --- Progression & Lift Templates ---\nmain_prog / used: none / 0x1 0lb / progress: custom(increment: 10lb) {~\n // Increase 1RM at the end of the 4-week anchor cycle\n if (week == 4 && dayInWeek == 4) {\n rm1 += state.increment\n }\n~}\n\nacc_4x8-12[1-4] / used: none / 4x8-12+ / @8+ 90s\nacc_4x12-15[1-4] / used: none / 4x12-15+ / @7+ 90s\nacc_3x10-15[1-4] / used: none / 3x10-15+ / @7+ 90s\nacc_3x15-20[1-4] / used: none / 3x15-20+ / @7+ 90s\nacc_3x8-12[1-4] / used: none / 3x8-12+ / @8+ 90s\nacc_4x10-15[1-4] / used: none / 4x10-15+ / @7+ 90s\nacc_to_failure[1-4] / used: none / 3x1+ / 90s\n\n\nmain_lift / used: none / 1x5 56%, 1x5 65%, 1x5+ 75% / 240s\nfsl / used: none / 5x5 / 56% 240s","description":"This program is based on a Training Max (TM), which is 90% of your 1 Rep Max (1RM).\nAll percentages have been converted to be based on your 1RM for Liftoscript compatibility.","id":"jdhmzmli"},{"name":"Day 1: Bench Press","exerciseText":"main: Bench Press[1,1-5] / ...main_lift / progress: custom(increment: 5lb) { ...main_prog }\nsupplemental: Bench Press[2,1-4] / ...fsl\nIncline Chest Press, Leverage Machine[3,1-4] / ...acc_4x8-12\nBent Over Row[4,1-4] / ...acc_4x8-12\nPullover[5,1-4] / ...acc_3x8-12\nTriceps Dip, Leverage Machine[6,1-4] / ...acc_to_failure\nBicep Curl, Barbell[7,1-4] / ...acc_4x8-12\nTriceps Extension[8,1-4] / ...acc_3x10-15","id":"rapejdkt"},{"name":"Day 2: Deadlift","exerciseText":"main: Trap Bar Deadlift[1,1-5] / ...main_lift / progress: custom() { ...main_prog }\nsupplemental: Trap Bar Deadlift[2,1-4] / ...fsl\nSeated Wide Grip Row[3,1-4] / ...acc_4x8-12\n// Complete all reps for one leg before switching\nBulgarian Split Squat[4,1-4] / ...acc_3x8-12\nBicep Curl[5,1-4] / ...acc_4x8-12\nLeg Extension[6,1-4] / ...acc_4x10-15\nStanding Calf Raise, Leverage Machine[7,1-4] / ...acc_4x10-15\nHanging Leg Raise[8,1-4] / ...acc_to_failure","id":"itjpplir"},{"name":"Day 3: Overhead Press","exerciseText":"main: Overhead Press[1,1-5] / ...main_lift / progress: custom(increment: 2.5lb) { ...main_prog }\nsupplemental: Overhead Press[2,1-4] / ...fsl\nLat Pulldown[3,1-4] / ...acc_4x8-12\nChest Fly, Cable[4,1-4] / ...acc_3x10-15\nLateral Raise[5,1-4] / ...acc_4x12-15\nShrug[6,1-4] / ...acc_3x8-12\nTriceps Pushdown[7,1-4] / ...acc_3x10-15\nStanding Row Rear Delt With Rope[8,1-4] / ...acc_3x15-20","id":"lsvivkqm"},{"name":"Day 4: Squat","exerciseText":"main: Squat[1,1-5] / ...main_lift / progress: custom() { ...main_prog }\nsupplemental: Squat[2,1-4] / ...fsl\nHip Thrust[3,1-4] / ...acc_3x8-12\nRomanian Deadlift[4,1-4] / ...acc_3x8-12\nHammer Curl[5,1-4] / ...acc_3x10-15\nSeated Leg Curl[6,1-4] / ...acc_3x10-15\nStanding Calf Raise, Leverage Machine[6,1-4] / ...acc_4x10-15\nCable Twist[7,1-4] / ...acc_3x10-15","id":"mtygcvnq"}],"id":"bwxmmfgb"},{"name":"Week 2","days":[{"name":"w2","exerciseText":"main_lift / used: none / 1x3 60%, 1x3 70%, 1x3+ 80% / 240s\nfsl / used: none / 5x5 / 60% 240s","id":"aqxhpljb"},{"name":"Day 1","exerciseText":"","id":"mfzzcayu"},{"name":"Day 2","exerciseText":"","id":"gnhbtmnr"},{"name":"Day 3","exerciseText":"","id":"tcfpslbn"},{"name":"Day 4","exerciseText":"","id":"hjhhzddj"}],"id":"bzfqrvjp"},{"name":"Week 3","days":[{"name":"ww3","exerciseText":"main_lift / used: none / 1x5 65%, 1x3 75%, 1x1+ 85% / 240s\nfsl / used: none / 5x5 / 65% 240s","id":"qtknvrdr"},{"name":"Day 1","exerciseText":"","id":"kaezvldr"},{"name":"Day 2","exerciseText":"","id":"mpwbkoqb"},{"name":"Day 3","exerciseText":"","id":"alcuohni"},{"name":"Day 4","exerciseText":"","id":"katdrjly"}],"id":"ghsjvdjj"},{"name":"Week 4","days":[{"name":"w4","exerciseText":"main_lift / used: none / 1x5 60%, 1x5 65%, 1x5 70% / 240s\nfsl / used: none / 3x5 / 60% 240s","description":"Anchor Week (no AMRAP)","id":"kgmrqbmf"},{"name":"Day 1","exerciseText":"","id":"hcueabmt"},{"name":"Day 2","exerciseText":"","id":"lbbgjlkn"},{"name":"Day 3","exerciseText":"","id":"xymkcthw"},{"name":"Day 4","exerciseText":"","id":"rrtmrpbv"}],"id":"asjmnfeo"},{"name":"Week 5","days":[{"name":"w5","exerciseText":"main_lift / used: none / 1x5 36%, 1x5 45%, 1x5 54% / 240s","description":"Deload Week","id":"ojohmpeo"},{"name":"Day 1","exerciseText":"","id":"rakwcbqn"},{"name":"Day 2","exerciseText":"","id":"yohscdoz"},{"name":"Day 3","exerciseText":"","id":"zkyctsds"},{"name":"Day 4","exerciseText":"","id":"droswfyx"}],"id":"wptrytsg"}]},"exercises":[],"vtype":"program","days":[],"deletedDays":[],"url":"","isMultiweek":false,"name":"My 531 Mesocycle","weeks":[],"nextDay":4,"shortDescription":"","clonedAt":1756093227022,"description":"","id":"xhshesvz","tags":[],"deletedWeeks":[],"author":""},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":90,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}