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{"exportedProgram":{"customExercises":{},"program":{"deletedExercises":[],"planner":{"name":"P-ZERO Full Body 3x/week Copy","vtype":"planner","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"// ====== Templates (répétés W1→W12) ======\nT1U[1-12] / used: none / 3x4, 1x4+ / 3x3, 1x3+ / 3x2, 1x2+ / 72% 180s / warmup: 1x10 20kg, 1x5 40%, 1x3 60%, 1x2 75%, 1x1 85% / update: custom() {~\n if (setIndex == 0 && rm1 <= 0) { weights = 20kg }\n ~} / progress: custom(increase: 2.5kg, stage1weight: 0kg, autoTM: 1, failCount: 0, successCount: 0) {~\n if (descriptionIndex == 1) { descriptionIndex = 2 }\n if (setVariationIndex == 1) { state.stage1weight = weights[ns] }\n var.prevVar = setVariationIndex\n weights += state.increase\n var.stageFail = 0\n if (completedReps[ns] <= reps[ns]) { var.stageFail = 1 }\n if (!(completedReps >= reps)) { var.stageFail = 1 }\n if (var.stageFail == 1) {\n if (setVariationIndex == 3) { setVariationIndex = 1; weights = state.stage1weight + state.increase }\n else { setVariationIndex += 1 }\n }\n if (state.autoTM > 0) {\n var.performance = completedReps[ns] - reps[ns]\n if (var.stageFail == 1 && var.prevVar == 3) { state.failCount += 1; state.successCount = 0 }\n else if (var.performance >= 4 && var.prevVar == 1) { state.successCount += 1; state.failCount = 0 }\n else { state.failCount = 0 }\n if (state.failCount >= 2) { rm1 = floor(rm1 * 0.975); state.failCount = 0 }\n if (state.successCount >= 2) { rm1 = floor(rm1 * 1.01); state.successCount = 0 }\n }\n ~}\n\nT1L[1-12] / used: none / 3x4, 1x4+ / 3x3, 1x3+ / 3x2, 1x2+ / 72% 180s / warmup: 1x10 20kg, 1x5 40%, 1x3 60%, 1x2 75%, 1x1 85% / update: custom() {~\n if (setIndex == 0 && rm1 <= 0) { weights = 40kg }\n ~} / progress: custom(increase: 5kg, stage1weight: 0kg, autoTM: 1, failCount: 0, successCount: 0) {~\n if (descriptionIndex == 1) { descriptionIndex = 2 }\n if (setVariationIndex == 1) { state.stage1weight = weights[ns] }\n var.prevVar = setVariationIndex\n weights += state.increase\n var.stageFail = 0\n if (completedReps[ns] <= reps[ns]) { var.stageFail = 1 }\n if (!(completedReps >= reps)) { var.stageFail = 1 }\n if (var.stageFail == 1) {\n if (setVariationIndex == 3) { setVariationIndex = 1; weights = state.stage1weight + state.increase }\n else { setVariationIndex += 1 }\n }\n if (state.autoTM > 0) {\n var.performance = completedReps[ns] - reps[ns]\n if (var.stageFail == 1 && var.prevVar == 3) { state.failCount += 1; state.successCount = 0 }\n else if (var.performance >= 4 && var.prevVar == 1) { state.successCount += 1; state.failCount = 0 }\n else { state.failCount = 0 }\n if (state.failCount >= 2) { rm1 = floor(rm1 * 0.975); state.failCount = 0 }\n if (state.successCount >= 2) { rm1 = floor(rm1 * 1.01); state.successCount = 0 }\n }\n ~}\n\nT2U[1-12] / used: none / 4x12 / 4x10 / 4x8 / 60% 120s / update: custom() {~\n if (setIndex == 0 && rm1 <= 0) { weights = 15kg }\n ~} / progress: custom(increase: 2.5kg, stage1weight: 0kg) {~\n if (descriptionIndex == 1) { descriptionIndex = 2 }\n if (setVariationIndex == 1) { state.stage1weight = weights[ns] }\n weights += state.increase\n if (!(completedReps >= reps)) {\n if (setVariationIndex == 3) { setVariationIndex = 1; weights = state.stage1weight + state.increase }\n else { setVariationIndex += 1 }\n }\n ~}\n\nT2L[1-12] / used: none / 4x12 / 4x10 / 4x8 / 60% 120s / update: custom() {~\n if (setIndex == 0 && rm1 <= 0) { weights = 30kg }\n ~} / progress: custom(increase: 5kg, stage1weight: 0kg) {~\n if (descriptionIndex == 1) { descriptionIndex = 2 }\n if (setVariationIndex == 1) { state.stage1weight = weights[ns] }\n weights += state.increase\n if (!(completedReps >= reps)) {\n if (setVariationIndex == 3) { setVariationIndex = 1; weights = state.stage1weight + state.increase }\n else { setVariationIndex += 1 }\n }\n ~}\n\nT3[1-12] / used: none / 4x15+ / 4x12+ / 3x10+ / 60% 90s / progress: custom(increase: 2.5kg, stage1weight: 0kg) {~\n var.total = sum(completedReps)\n if (setVariationIndex == 1) {\n if (var.total >= 60) { weights = completedWeights[ns] + state.increase }\n else { state.stage1weight = completedWeights[ns]; setVariationIndex = 2; weights = completedWeights[ns] + state.increase }\n } else if (setVariationIndex == 2) {\n if (var.total >= 45) { weights = completedWeights[ns] + state.increase }\n else { setVariationIndex = 3; weights = completedWeights[ns] }\n } else {\n if (var.total >= 30) { weights = state.stage1weight + state.increase; setVariationIndex = 1 }\n else { weights = completedWeights[ns] }\n }\n~}\n\n// [T1L] 4+/3+/2+ @ ~72% 1RM; 4e set AMRAP; +5kg si réussi; sinon stage suivant. Repos 180s; bracing & CAT.\nmain: Deadlift / ...T1L / 77.7kg / progress: custom(stage1weight: 72.5kg) { ...T1L }\n// [T2U] 4x12→10→8 @ 60% 1RM; +2.5kg si toutes les reps; sinon stage ↓. Repos 120s; technique propre.\nsecondary: Bench Press / ...T2U / 44.5kg / progress: custom(stage1weight: 42.5kg) { ...T2U }\n// [T3] 4x15+→4x12+→3x10+ (60/45/30). ≤4 sets; +2.5kg si objectif atteint; 60–90s; amplitude/tempo.\nT3: Pendlay Row / ...T3 / 32.5kg\n// [T3] idem (quadriceps)\nT3: Leg Press / ...T3 / 70kg\n// [T3] idem (triceps/push)\nT3-goj: Bench Press, Dumbbell / ...T3 / 26.5kg\n// [T3] idem (biceps—prise neutre)\nT3: Hammer Curl / ...T3 / 14.5kg","description":"===== A1 ====="},{"name":"Day 2","exerciseText":"// [T1U] 4+/3+/2+ @ ~72% 1RM; +2.5kg si réussi; sinon stage suivant. Repos 180s; CAT; gainage/OHP solide.\nmain: Overhead Press / ...T1U\n// [T2L] 4x12→10→8 @ 60% 1RM; +5kg si toutes les reps; sinon stage ↓. Repos 120s; contrôle/articulation.\nsecondary: Squat / ...T2L\n// [T3] 4x15+→4x12+→3x10+ (60/45/30). ≤4 sets; +2.5kg si objectif atteint; 60–90s; amplitude/tempo. (tractions)\nT3: Pull Up, Leverage Machine / ...T3\n// [T3] idem (haut pecs)\nT3: Incline Bench Press, Dumbbell / ...T3\n// [T3] idem (ischios)\nT3: Lying Leg Curl / ...T3\n// [T3] idem (biceps)\nT3: Bicep Curl / ...T3","description":"===== B1 ====="},{"name":"Day 3","exerciseText":"// [T1U] idem (Bench)\nmain: Bench Press / ...T1U\n// [T2L] idem (DL volume)\nsecondary: Deadlift / ...T2L\n// [T3] 4x15+→4x12+→3x10+ (60/45/30). ≤4 sets; +2.5kg si objectif atteint; 60–90s; amplitude/tempo.(row câble)\nT3: Seated Row / ...T3\n// [T3] idem (épaules DB)\nT3: Shoulder Press / ...T3\n// [T3] idem (quads)\nT3: Leg Extension / ...T3\n// [T3] idem (abdos)\nT3: Cross Body Crunch / ...T3","description":"===== A2 ====="}]},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":"// [T1L] idem (Squat)\nmain: Squat / ...T1L\n// [T2U] idem (OHP volume)\nsecondary: Overhead Press / ...T2U\n// [T3] 4x15+→4x12+→3x10+ (60/45/30). ≤4 sets; +2.5kg si objectif atteint; 60–90s; amplitude/tempo.(RDL)\nT3: Romanian Deadlift, Barbell / ...T3\n// [T3] idem (DB bench)\nT3: Bench Press, Dumbbell / ...T3\n// [T3] idem (lat raise câble)\nT3: Lateral Raise, Cable / ...T3\n// [T3] idem (abdos suspendus)\nT3: Hanging Leg Raise / ...T3","description":"===== B2 ====="},{"name":"Day 2","exerciseText":"// [T1L] idem (DL)\nmain: Deadlift / ...T1L / 77.7kg\n// [T2U] idem (Bench vol.)\nsecondary: Bench Press / ...T2U / 44.5kg\n// [T3] 4x15+→4x12+→3x10+ (60/45/30). ≤4 sets; +2.5kg si objectif atteint; 60–90s; amplitude/tempo.\nT3: Pendlay Row / ...T3 / 32.5kg\n// [T3] idem (presse)\nT3: Leg Press / ...T3 / 70kg\n// [T3] idem (biceps)\nT3: Bicep Curl / ...T3\n// [T3] idem (abdos câble)\nT3: Cable Crunch / ...T3","description":"===== A1 ====="},{"name":"Day 3","exerciseText":"// [T1U] idem (OHP)\nmain: Overhead Press / ...T1U\n// [T2L] idem (Squat vol.)\nsecondary: Squat / ...T2L\n// [T3] idem (tractions machine)\nT3: Pull Up, Leverage Machine / ...T3\n// [T3] idem (incline DB)\nT3: Incline Bench Press, Dumbbell / ...T3\n// [T3] idem (leg curl machine)\nT3: Lying Leg Curl / ...T3\n// [T3] idem (biceps)\nT3: Bicep Curl / ...T3","description":"===== B1 ====="}]},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"// [T1U] idem (Bench)\nmain: Bench Press / ...T1U\n// [T2L] idem (DL vol.)\nsecondary: Deadlift / ...T2L\n// [T3]\nT3: Seated Row / ...T3\nT3: Shoulder Press / ...T3\nT3: Leg Extension / ...T3\nT3: Cross Body Crunch / ...T3","description":"===== A2 ====="},{"name":"Day 2","exerciseText":"// [T1L]\nmain: Squat / ...T1L\n// [T2U]\nsecondary: Overhead Press / ...T2U\nT3: Romanian Deadlift, Barbell / ...T3\nT3: Bench Press, Dumbbell / ...T3\nT3: Lateral Raise, Cable / ...T3\nT3: Hanging Leg Raise / ...T3","description":"===== B2 ====="},{"name":"Day 3","exerciseText":"main: Deadlift / ...T1L / 77.7kg\nsecondary: Bench Press / ...T2U / 44.5kg\nT3: Pendlay Row / ...T3 / 32.5kg\nT3: Leg Press / ...T3 / 70kg\nT3-goj: Bench Press, Dumbbell / ...T3 / 26.5kg\nT3: Hammer Curl / ...T3 / 14.5kg","description":"===== A1 ====="}]},{"name":"Week 4","days":[{"name":"Day 1","exerciseText":"main: Overhead Press / ...T1U\nsecondary: Squat / ...T2L\nT3-gkw: Pull Up, Leverage Machine / ...T3\nT3: Incline Bench Press, Dumbbell / ...T3\nT3: Lying Leg Curl / ...T3\nT3: Bicep Curl / ...T3","description":"===== B1 ====="},{"name":"Day 2","exerciseText":"main: Bench Press / ...T1U\nsecondary: Deadlift / ...T2L\nT3: Seated Row / ...T3\nT3: Shoulder Press / ...T3\nT3: Leg Extension / ...T3\nT3: Cross Body Crunch / ...T3","description":"===== A2 ====="},{"name":"Day 3","exerciseText":"main: Squat / ...T1L\nsecondary: Overhead Press / ...T2U\nT3: Romanian Deadlift, Barbell / ...T3\nT3: Bench Press, Dumbbell / ...T3\nT3: Lateral Raise, Cable / ...T3\nT3: Hanging Leg Raise / ...T3","description":"===== B2 ====="}]},{"name":"Week 5","days":[{"name":"Day 1","exerciseText":"// [T1L] 4+/3+/2+ @ ~72% 1RM; 4e set AMRAP; +5kg si réussi; sinon stage suivant. Repos 180s; bracing & CAT.\nmain: Deadlift / ...T1L / 77.7kg\n// [T2U] 4x12→10→8 @ 60% 1RM; +2.5kg si toutes les reps; sinon stage ↓. Repos 120s; technique propre.\nsecondary: Bench Press / ...T2U / 44.5kg\n// [T3] 4x15+→4x12+→3x10+ (60/45/30). ≤4 sets; +2.5kg si objectif atteint; 60–90s; amplitude/tempo.\nT3: Pendlay Row / ...T3 / 32.5kg\n// [T3] idem (quadriceps)\nT3: Leg Press / ...T3 / 70kg\n// [T3] idem (triceps/push)\nT3-goj: Bench Press, Dumbbell / ...T3 / 26.5kg\n// [T3] idem (biceps—prise neutre)\nT3: Hammer Curl / ...T3 / 14.5kg","description":"===== A1 ====="},{"name":"Day 2","exerciseText":"// [T1U] 4+/3+/2+ @ ~72% 1RM; +2.5kg si réussi; sinon stage suivant. Repos 180s; CAT; gainage/OHP solide.\nmain: Overhead Press / ...T1U\n// [T2L] 4x12→10→8 @ 60% 1RM; +5kg si toutes les reps; sinon stage ↓. Repos 120s; contrôle/articulation.\nsecondary: Squat / ...T2L\n// [T3] idem (tractions)\nT3-gkw: Pull Up, Leverage Machine / ...T3\n// [T3] idem (haut pecs)\nT3: Incline Bench Press, Dumbbell / ...T3\n// [T3] idem (ischios)\nT3: Lying Leg Curl / ...T3\n// [T3] idem (biceps)\nT3: Bicep Curl / ...T3","description":"===== B1 ====="},{"name":"Day 3","exerciseText":"// [T1U] idem (Bench)\nmain: Bench Press / ...T1U\n// [T2L] idem (DL volume)\nsecondary: Deadlift / ...T2L\n// [T3] idem (row câble)\nT3: Seated Row / ...T3\n// [T3] idem (épaules DB)\nT3: Shoulder Press / ...T3\n// [T3] idem (quads)\nT3: Leg Extension / ...T3\n// [T3] idem (abdos)\nT3: Cross Body Crunch / ...T3","description":"===== A2 ====="}]},{"name":"Week 6","days":[{"name":"Day 1","exerciseText":"// [T1L] idem (Squat)\nmain: Squat / ...T1L\n// [T2U] idem (OHP volume)\nsecondary: Overhead Press / ...T2U\n// [T3] idem (RDL)\nT3: Romanian Deadlift, Barbell / ...T3\n// [T3] idem (DB bench)\nT3: Bench Press, Dumbbell / ...T3\n// [T3] idem (lat raise câble)\nT3: Lateral Raise, Cable / ...T3\n// [T3] idem (abdos suspendus)\nT3: Hanging Leg Raise / ...T3","description":"===== B2 ====="},{"name":"Day 2","exerciseText":"// [T1L] idem (DL)\nmain: Deadlift / ...T1L / 77.7kg\n// [T2U] idem (Bench vol.)\nsecondary: Bench Press / ...T2U / 44.5kg\n// [T3] idem (T-bar)\nT3: Pendlay Row / ...T3 / 32.5kg\n// [T3] idem (presse)\nT3: Leg Press / ...T3 / 70kg\n// [T3] idem (biceps)\nT3: Bicep Curl / ...T3\n// [T3] idem (abdos câble)\nT3: Cable Crunch / ...T3","description":"===== A1 ====="},{"name":"Day 3","exerciseText":"// [T1U] idem (OHP)\nmain: Overhead Press / ...T1U\n// [T2L] idem (Squat vol.)\nsecondary: Squat / ...T2L\n// [T3] idem (tractions machine)\nT3: Pull Up, Leverage Machine / ...T3\n// [T3] idem (incline DB)\nT3: Incline Bench Press, Dumbbell / ...T3\n// [T3] idem (leg curl machine)\nT3: Lying Leg Curl / ...T3\n// [T3] idem (biceps)\nT3: Bicep Curl / ...T3","description":"===== B1 ====="}]},{"name":"Week 7","days":[{"name":"Day 1","exerciseText":"// [T1U] idem (Bench)\nmain: Bench Press / ...T1U\n// [T2L] idem (DL vol.)\nsecondary: Deadlift / ...T2L\n// [T3]\nT3: Seated Row / ...T3\nT3: Shoulder Press / ...T3\nT3: Leg Extension / ...T3\nT3: Cross Body Crunch / ...T3","description":"===== A2 ====="},{"name":"Day 2","exerciseText":"// [T1L]\nmain: Squat / ...T1L\n// [T2U]\nsecondary: Overhead Press / ...T2U\nT3: Romanian Deadlift, Barbell / ...T3\nT3: Bench Press, Dumbbell / ...T3\nT3: Lateral Raise, Cable / ...T3\nT3: Hanging Leg Raise / ...T3","description":"===== B2 ====="},{"name":"Day 3","exerciseText":"main: Deadlift / ...T1L / 77.7kg\nsecondary: Bench Press / ...T2U / 44.5kg\nT3: Pendlay Row / ...T3 / 32.5kg\nT3: Leg Press / ...T3 / 70kg\nT3-goj: Bench Press, Dumbbell / ...T3 / 26.5kg\nT3: Hammer Curl / ...T3 / 14.5kg","description":"===== A1 ====="}]},{"name":"Week 8","days":[{"name":"Day 1","exerciseText":"main: Overhead Press / ...T1U\nsecondary: Squat / ...T2L\nT3-gkw: Pull Up, Leverage Machine / ...T3\nT3: Incline Bench Press, Dumbbell / ...T3\nT3: Lying Leg Curl / ...T3\nT3: Bicep Curl / ...T3","description":"===== B1 ====="},{"name":"Day 2","exerciseText":"main: Bench Press / ...T1U\nsecondary: Deadlift / ...T2L\nT3: Seated Row / ...T3\nT3: Shoulder Press / ...T3\nT3: Leg Extension / ...T3\nT3: Cross Body Crunch / ...T3","description":"===== A2 ====="},{"name":"Day 3","exerciseText":"main: Squat / ...T1L\nsecondary: Overhead Press / ...T2U\nT3: Romanian Deadlift, Barbell / ...T3\nT3: Bench Press, Dumbbell / ...T3\nT3: Lateral Raise, Cable / ...T3\nT3: Hanging Leg Raise / ...T3","description":"===== B2 ====="}]},{"name":"Week 9","days":[{"name":"Day 1","exerciseText":"// [T1L] 4+/3+/2+ @ ~72% 1RM; 4e set AMRAP; +5kg si réussi; sinon stage suivant. Repos 180s; bracing & CAT.\nmain: Deadlift / ...T1L / 77.7kg\n// [T2U] 4x12→10→8 @ 60% 1RM; +2.5kg si toutes les reps; sinon stage ↓. Repos 120s; technique propre.\nsecondary: Bench Press / ...T2U / 44.5kg\n// [T3] 4x15+→4x12+→3x10+ (60/45/30). ≤4 sets; +2.5kg si objectif atteint; 60–90s; amplitude/tempo.\nT3: Pendlay Row / ...T3 / 32.5kg\n// [T3] idem (quadriceps)\nT3: Leg Press / ...T3 / 70kg\n// [T3] idem (triceps/push)\nT3-goj: Bench Press, Dumbbell / ...T3 / 26.5kg\n// [T3] idem (biceps—prise neutre)\nT3: Hammer Curl / ...T3 / 14.5kg","description":"===== A1 ====="},{"name":"Day 2","exerciseText":"// [T1U] 4+/3+/2+ @ ~72% 1RM; +2.5kg si réussi; sinon stage suivant. Repos 180s; CAT; gainage/OHP solide.\nmain: Overhead Press / ...T1U\n// [T2L] 4x12→10→8 @ 60% 1RM; +5kg si toutes les reps; sinon stage ↓. Repos 120s; contrôle/articulation.\nsecondary: Squat / ...T2L\n// [T3] idem (tractions)\nT3-gkw: Pull Up, Leverage Machine / ...T3\n// [T3] idem (haut pecs)\nT3: Incline Bench Press, Dumbbell / ...T3\n// [T3] idem (ischios)\nT3: Lying Leg Curl / ...T3\n// [T3] idem (biceps)\nT3: Bicep Curl / ...T3","description":"===== B1 ====="},{"name":"Day 3","exerciseText":"// [T1U] idem (Bench)\nmain: Bench Press / ...T1U\n// [T2L] idem (DL volume)\nsecondary: Deadlift / ...T2L\n// [T3] idem (row câble)\nT3: Seated Row / ...T3\n// [T3] idem (épaules DB)\nT3: Shoulder Press / ...T3\n// [T3] idem (quads)\nT3: Leg Extension / ...T3\n// [T3] idem (abdos)\nT3: Cross Body Crunch / ...T3","description":"===== A2 ====="}]},{"name":"Week 10","days":[{"name":"Day 1","exerciseText":"// [T1L] idem (Squat)\nmain: Squat / ...T1L\n// [T2U] idem (OHP volume)\nsecondary: Overhead Press / ...T2U\n// [T3] idem (RDL)\nT3: Romanian Deadlift, Barbell / ...T3\n// [T3] idem (DB bench)\nT3: Bench Press, Dumbbell / ...T3\n// [T3] idem (lat raise câble)\nT3: Lateral Raise, Cable / ...T3\n// [T3] idem (abdos suspendus)\nT3: Hanging Leg Raise / ...T3","description":"===== B2 ====="},{"name":"Day 2","exerciseText":"// [T1L] idem (DL)\nmain: Deadlift / ...T1L / 77.7kg\n// [T2U] idem (Bench vol.)\nsecondary: Bench Press / ...T2U / 44.5kg\n// [T3] idem (T-bar)\nT3: Pendlay Row / ...T3 / 32.5kg\n// [T3] idem (presse)\nT3: Leg Press / ...T3 / 70kg\n// [T3] idem (biceps)\nT3: Bicep Curl / ...T3\n// [T3] idem (abdos câble)\nT3: Cable Crunch / ...T3","description":"===== A1 ====="},{"name":"Day 3","exerciseText":"// [T1U] idem (OHP)\nmain: Overhead Press / ...T1U\n// [T2L] idem (Squat vol.)\nsecondary: Squat / ...T2L\n// [T3] idem (tractions machine)\nT3: Pull Up, Leverage Machine / ...T3\n// [T3] idem (incline DB)\nT3: Incline Bench Press, Dumbbell / ...T3\n// [T3] idem (leg curl machine)\nT3: Lying Leg Curl / ...T3\n// [T3] idem (biceps)\nT3: Bicep Curl / ...T3","description":"===== B1 ====="}]},{"name":"Week 11","days":[{"name":"Day 1","exerciseText":"// [T1U] idem (Bench)\nmain: Bench Press / ...T1U\n// [T2L] idem (DL vol.)\nsecondary: Deadlift / ...T2L\n// [T3]\nT3: Seated Row / ...T3\nT3: Shoulder Press / ...T3\nT3: Leg Extension / ...T3\nT3: Cross Body Crunch / ...T3","description":"===== A2 ====="},{"name":"Day 2","exerciseText":"// [T1L]\nmain: Squat / ...T1L\n// [T2U]\nsecondary: Overhead Press / ...T2U\nT3: Romanian Deadlift, Barbell / ...T3\nT3: Bench Press, Dumbbell / ...T3\nT3: Lateral Raise, Cable / ...T3\nT3: Hanging Leg Raise / ...T3","description":"===== B2 ====="},{"name":"Day 3","exerciseText":"main: Deadlift / ...T1L / 77.7kg\nsecondary: Bench Press / ...T2U / 44.5kg\nT3: Pendlay Row / ...T3 / 32.5kg\nT3: Leg Press / ...T3 / 70kg\nT3-goj: Bench Press, Dumbbell / ...T3 / 26.5kg\nT3: Hammer Curl / ...T3 / 14.5kg","description":"===== A1 ====="}]},{"name":"Week 12","days":[{"name":"Day 1","exerciseText":"main: Overhead Press / ...T1U\nsecondary: Squat / ...T2L\nT3-gkw: Pull Up, Leverage Machine / ...T3\nT3: Incline Bench Press, Dumbbell / ...T3\nT3: Lying Leg Curl / ...T3\nT3: Bicep Curl / ...T3","description":"===== B1 ====="},{"name":"Day 2","exerciseText":"main: Bench Press / ...T1U\nsecondary: Deadlift / ...T2L\nT3: Seated Row / ...T3\nT3: Shoulder Press / ...T3\nT3: Leg Extension / ...T3\nT3: Cross Body Crunch / ...T3","description":"===== A2 ====="},{"name":"Day 3","exerciseText":"main: Squat / ...T1L\nsecondary: Overhead Press / ...T2U\nT3: Romanian Deadlift, Barbell / ...T3\nT3: Bench Press, Dumbbell / ...T3\nT3: Lateral Raise, Cable / ...T3\nT3: Hanging Leg Raise / ...T3","description":"===== B2 ====="}]}]},"exercises":[],"vtype":"program","days":[],"deletedDays":[],"url":"","isMultiweek":false,"name":"P-ZERO Full Body 3x/week Copy","weeks":[],"nextDay":2,"shortDescription":"","clonedAt":1755101659327,"description":"","id":"isiqahln","tags":[],"deletedWeeks":[],"author":""},"version":"20260208210220","settings":{"timers":{"warmup":90,"workout":180,"reminder":900},"units":"kg"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}