Web Editor

/

{"maxWidth":2400,"url":"/planner","isLoggedIn":false}

{"exportedProgram":{"customExercises":{},"program":{"deletedExercises":[],"planner":{"name":"Training RP 4x/week ","weeks":[{"name":"Week 1","days":[{"name":"Monday Upper","exerciseText":"// Pair of exercises, 30s between pair of sets (exo 1 - exo 2) RIS 30s then repeat 4 times (hence 4sets)\nIncline Bench Press, Dumbbell / 4x10 / 14kg 60s / progress: dp(2kg, 10, 18)\nLat Pulldown / 4x10 / 45kg 60s / progress: dp(2kg, 10, 18)\n// Pair of exercises, 30s between pair of sets (exo 1 - exo 2) RIS 30s then repeat 4 times (hence 4sets)\nTriceps Pushdown / 4x10 / 18kg 60s / progress: dp(2kg, 10, 18)\nBicep Curl / 4x10 / 12kg 60s / progress: dp(2kg, 10, 18)\n// Single exercise, MYOREP 4 mini-set RIS 5-10 sec. super ROM above shoulders !\nLateral Raise / 4x10 / 5kg 10s / progress: dp(2kg, 10, 15)\n// Abs\nHanging Leg Raise, Cable / 4x12 / 68.03% 10s","id":"ikmwayod"},{"name":"Tuesday Lower","exerciseText":"// Three ways superset. 3 exos in a row. Repeat 4 times (hence 4sets).\nLunge, Dumbbell / 4x10 / 10kg 10s / progress: dp(2kg, 10, 18)\nCalf Press on Leg Press / 4x10 / 70kg 10s / progress: dp(2kg, 10, 18)\nLying Leg Curl / 4x10 / 18kg 10s / progress: dp(2kg, 10, 18)\n// Abs\nHanging Leg Raise, Cable / 3x12 / 68.03% 10s","id":"kdgamtif"},{"name":"Thursday Upper","exerciseText":"// Pair of exercises, 30s between pair of sets (exo 1 - exo 2) RIS 30s then repeat 4 times (hence 4sets)\nChest Fly, Cable / 4x10 / 9kg 60s / progress: dp(2kg, 10, 18)\nBent Over Row, Dumbbell / 4x10 / 18kg 60s / progress: dp(2kg, 10, 18)\n// Pair of exercises, 30s between pair of sets (exo 1 - exo 2) RIS 30s then repeat 4 times (hence 4sets)\nBicep Curl, Cable / 4x10 / 18kg 60s / progress: dp(2kg, 10, 18)\nSkullcrusher, Dumbbell / 4x10 / 9kg 60s / progress: dp(2kg, 10, 18)\n// Single exercise \"Free motion Y raise\", MYOREP 4 mini-set RIS 5-10 sec. super ROM above shoulders !\nFront Raise, Cable / 4x10 / 5kg 10s / progress: dp(2kg, 10, 15)\n// Abs\nHanging Leg Raise, Cable / 3x10 / 73.31% 10s","id":"rkxequgw"},{"name":"Friday Lower","exerciseText":"// Three ways superset. 3 exos in a row. Repeat 4 times (hence 4sets).\n// Squat ROM 2/3, slow. Elevated heels.\nSquat, Bodyweight / 4x10 / 50% 10s / progress: dp(2kg, 10, 18)\nStanding Calf Raise / 4x10/ 24kg+ 10s / progress: dp(2kg, 10, 18)\nStiff Leg Deadlift, Dumbbell / 4x10 / 16kg+ 10s / progress: dp(2kg, 10, 18)\n// Abs\nHanging Leg Raise, Cable / 4x12 / 68.03% 10s","id":"pfbvjhth"}],"description":"4 sessions of 30 min. 2h total per week.\n4 sets/exercise. \n10-20 rep range.\nHigh failure proximity (i.e 8-10 RPE).\nRIS minimal between sets. Cardio trained.\nRIS 30 sec between 2 sets: Scheme (exo1+exo2) > RIS 30-60 sec > (exo1+exo2).\nFull ROM, big stretch, explosive on the positive and slow on the negative.\nExercises can be changed, no problem.\nCan be done consistently for 1-2 years. +10 ibs of muscles expected.","id":"gnpooykj"},{"name":"Week 2","days":[{"name":"Monday Upper","exerciseText":"// Pair of exercises, 30s between pair of sets (exo 1 - exo 2) RIS 30s then repeat 4 times (hence 4sets)\nIncline Bench Press, Dumbbell / 4x10-20 / 14kg @9 60s\nLat Pulldown / 4x10-20 / 45kg @9 60s\n// Pair of exercises, 30s between pair of sets (exo 1 - exo 2) RIS 30s then repeat 4 times (hence 4sets)\nTriceps Pushdown / 4x10-20 / 18kg @9 60s\nBicep Curl / 4x10-20 / 12kg @9 60s\n// Single exercise, MYOREP 4 mini-set RIS 5-10 sec. super ROM above shoulders !\nLateral Raise / 4x10 / 5kg @9 10s\n// Abs\nHanging Leg Raise, Cable / 4x12 / 68.03% 10s","id":"bpsphjhb"},{"name":"Tuesday Lower","exerciseText":"// Three ways superset. 3 exos in a row. Repeat 4 times (hence 4sets).\nLunge, Dumbbell / 4x10-20 / 10kg @9 10s\nCalf Press on Leg Press / 4x10-20 / 70kg @9 10s\nLying Leg Curl / 4x10-20 / 18kg @9 10s\n// Abs\nHanging Leg Raise, Cable / 3x12 / 68.03% 10s","id":"xzpwlwoy"},{"name":"Thursday Upper","exerciseText":"// Pair of exercises, 30s between pair of sets (exo 1 - exo 2) RIS 30s then repeat 4 times (hence 4sets)\nChest Fly, Cable / 4x10-20 / 9kg @9 60s\nBent Over Row, Dumbbell / 4x10-20 / 18kg @9 60s\n// Pair of exercises, 30s between pair of sets (exo 1 - exo 2) RIS 30s then repeat 4 times (hence 4sets)\nBicep Curl, Cable / 4x10-20 / 18kg @9 60s\nSkullcrusher, Dumbbell / 4x10-20 / 9kg @9 60s\n// Single exercise \"Free motion Y raise\", MYOREP 4 mini-set RIS 5-10 sec. super ROM above shoulders !\nFront Raise, Cable / 4x10 / 5kg @9 10s\n// Abs\nHanging Leg Raise, Cable / 3x10 / 73.31% 10s","id":"ukhztrcr"},{"name":"Friday Lower","exerciseText":"// Three ways superset. 3 exos in a row. Repeat 4 times (hence 4sets).\n// Squat ROM 2/3, slow. Elevated heels.\nSquat, Bodyweight / 4x10-20 / 50% @9 10s\nStanding Calf Raise / 4x10-20 / 24kg+ @9 10s\nStiff Leg Deadlift, Dumbbell / 4x10-20 / 16kg+ @9 10s\n// Abs\nHanging Leg Raise, Cable / 4x12 / 68.03% 10s","id":"hnpolaxb"}],"description":"4 sessions of 30 min. 2h total per week.\n4 sets/exercise. \n10-20 rep range.\nHigh failure proximity (i.e 8-10 RPE).\nRIS minimal between sets. Cardio trained.\nRIS 30 sec between 2 sets: Scheme (exo1+exo2) > RIS 30-60 sec > (exo1+exo2).\nFull ROM, big stretch, explosive on the positive and slow on the negative.\nExercises can be changed, no problem.\nCan be done consistently for 1-2 years. +10 ibs of muscles expected.","id":"jupezaxa"},{"name":"Week 3","days":[{"name":"Monday Upper","exerciseText":"// Pair of exercises, 30s between pair of sets (exo 1 - exo 2) RIS 30s then repeat 4 times (hence 4sets)\nIncline Bench Press, Dumbbell / 4x10-20 / 14kg @9 60s\nLat Pulldown / 4x10-20 / 45kg @9 60s\n// Pair of exercises, 30s between pair of sets (exo 1 - exo 2) RIS 30s then repeat 4 times (hence 4sets)\nTriceps Pushdown / 4x10-20 / 18kg @9 60s\nBicep Curl / 4x10-20 / 12kg @9 60s\n// Single exercise, MYOREP 4 mini-set RIS 5-10 sec. super ROM above shoulders !\nLateral Raise / 4x10 / 5kg @9 10s\n// Abs\nHanging Leg Raise, Cable / 4x12 / 68.03% 10s","id":"rpyvjmvt"},{"name":"Tuesday Lower","exerciseText":"// Three ways superset. 3 exos in a row. Repeat 4 times (hence 4sets).\nLunge, Dumbbell / 4x10-20 / 10kg @9 10s\nCalf Press on Leg Press / 4x10-20 / 70kg @9 10s\nLying Leg Curl / 4x10-20 / 18kg @9 10s\n// Abs\nHanging Leg Raise, Cable / 3x12 / 68.03% 10s","id":"wpuxcqrp"},{"name":"Thursday Upper","exerciseText":"// Pair of exercises, 30s between pair of sets (exo 1 - exo 2) RIS 30s then repeat 4 times (hence 4sets)\nChest Fly, Cable / 4x10-20 / 9kg @9 60s\nBent Over Row, Dumbbell / 4x10-20 / 18kg @9 60s\n// Pair of exercises, 30s between pair of sets (exo 1 - exo 2) RIS 30s then repeat 4 times (hence 4sets)\nBicep Curl, Cable / 4x10-20 / 18kg @9 60s\nSkullcrusher, Dumbbell / 4x10-20 / 9kg @9 60s\n// Single exercise \"Free motion Y raise\", MYOREP 4 mini-set RIS 5-10 sec. super ROM above shoulders !\nFront Raise, Cable / 4x10 / 5kg @9 10s\n// Abs\nHanging Leg Raise, Cable / 3x10 / 73.31% 10s","id":"aahknvay"},{"name":"Friday Lower","exerciseText":"// Three ways superset. 3 exos in a row. Repeat 4 times (hence 4sets).\n// Squat ROM 2/3, slow. Elevated heels.\nSquat, Bodyweight / 4x10-20 / 50% @9 10s\nStanding Calf Raise / 4x10-20 / 24kg+ @9 10s\nStiff Leg Deadlift, Dumbbell / 4x10-20 / 16kg+ @9 10s\n// Abs\nHanging Leg Raise, Cable / 4x12 / 68.03% 10s","id":"hvdatemn"}],"description":"4 sessions of 30 min. 2h total per week.\n4 sets/exercise. \n10-20 rep range.\nHigh failure proximity (i.e 8-10 RPE).\nRIS minimal between sets. Cardio trained.\nRIS 30 sec between 2 sets: Scheme (exo1+exo2) > RIS 30-60 sec > (exo1+exo2).\nFull ROM, big stretch, explosive on the positive and slow on the negative.\nExercises can be changed, no problem.\nCan be done consistently for 1-2 years. +10 ibs of muscles expected.","id":"oondigoa"},{"name":"Week 4","days":[{"name":"Monday Upper","exerciseText":"// Pair of exercises, 30s between pair of sets (exo 1 - exo 2) RIS 30s then repeat 4 times (hence 4sets)\nIncline Bench Press, Dumbbell / 4x10-20 / 14kg @9 60s\nLat Pulldown / 4x10-20 / 45kg @9 60s\n// Pair of exercises, 30s between pair of sets (exo 1 - exo 2) RIS 30s then repeat 4 times (hence 4sets)\nTriceps Pushdown / 4x10-20 / 18kg @9 60s\nBicep Curl / 4x10-20 / 12kg @9 60s\n// Single exercise, MYOREP 4 mini-set RIS 5-10 sec. super ROM above shoulders !\nLateral Raise / 4x10 / 5kg @9 10s\n// Abs\nHanging Leg Raise, Cable / 4x12 / 68.03% 10s","id":"drklxthm"},{"name":"Tuesday Lower","exerciseText":"// Three ways superset. 3 exos in a row. Repeat 4 times (hence 4sets).\nLunge, Dumbbell / 4x10-20 / 10kg @9 10s\nCalf Press on Leg Press / 4x10-20 / 70kg @9 10s\nLying Leg Curl / 4x10-20 / 18kg @9 10s\n// Abs\nHanging Leg Raise, Cable / 3x12 / 68.03% 10s","id":"puxohpjk"},{"name":"Thursday Upper","exerciseText":"// Pair of exercises, 30s between pair of sets (exo 1 - exo 2) RIS 30s then repeat 4 times (hence 4sets)\nChest Fly, Cable / 4x10-20 / 9kg @9 60s\nBent Over Row, Dumbbell / 4x10-20 / 18kg @9 60s\n// Pair of exercises, 30s between pair of sets (exo 1 - exo 2) RIS 30s then repeat 4 times (hence 4sets)\nBicep Curl, Cable / 4x10-20 / 18kg @9 60s\nSkullcrusher, Dumbbell / 4x10-20 / 9kg @9 60s\n// Single exercise \"Free motion Y raise\", MYOREP 4 mini-set RIS 5-10 sec. super ROM above shoulders !\nFront Raise, Cable / 4x10 / 5kg @9 10s\n// Abs\nHanging Leg Raise, Cable / 3x10 / 73.31% 10s","id":"bkxgltmi"},{"name":"Friday Lower","exerciseText":"// Three ways superset. 3 exos in a row. Repeat 4 times (hence 4sets).\n// Squat ROM 2/3, slow. Elevated heels.\nSquat, Bodyweight / 4x10-20 / 50% @9 10s\nStanding Calf Raise / 4x10-20 / 24kg+ @9 10s\nStiff Leg Deadlift, Dumbbell / 4x10-20 / 16kg+ @9 10s\n// Abs\nHanging Leg Raise, Cable / 4x12 / 68.03% 10s","id":"yshzoxeb"}],"description":"4 sessions of 30 min. 2h total per week.\n4 sets/exercise. \n10-20 rep range.\nHigh failure proximity (i.e 8-10 RPE).\nRIS minimal between sets. Cardio trained.\nRIS 30 sec between 2 sets: Scheme (exo1+exo2) > RIS 30-60 sec > (exo1+exo2).\nFull ROM, big stretch, explosive on the positive and slow on the negative.\nExercises can be changed, no problem.\nCan be done consistently for 1-2 years. +10 ibs of muscles expected.","id":"nykpibpy"}],"vtype":"planner"},"exercises":[],"days":[],"deletedDays":[],"url":"","isMultiweek":true,"name":"Training RP 4x/week ","weeks":[],"nextDay":3,"description":"","id":"csywwlec","tags":[],"deletedWeeks":[],"author":"","vtype":"program","clonedAt":1772669802698},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":180,"reminder":900},"units":"kg"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}