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{"exportedProgram":{"customExercises":{"vlrvsaos":{"name":"Band Pull-Aparts","types":[],"id":"vlrvsaos","isDeleted":false,"meta":{"synergistMuscles":["Trapezius Lower Fibers"],"targetMuscles":["Deltoid Posterior"],"bodyParts":[],"sortedEquipment":[]},"vtype":"custom_exercise"},"btmxukdh":{"name":"Elbow on Knee External Shoulder Rotation","types":["pull"],"id":"btmxukdh","isDeleted":false,"meta":{"synergistMuscles":["Teres Minor","Deltoid Posterior"],"targetMuscles":["Infraspinatus"],"bodyParts":[],"sortedEquipment":[]},"largeImageUrl":"https://e3rehab.com/wp-content/uploads/2023/02/Screen-Shot-2022-07-22-at-3.05.28-PM.png","vtype":"custom_exercise"}},"program":{"id":"gzclp","name":"GZCLP ALTered","url":"","author":"","shortDescription":"","description":"","nextDay":3,"weeks":[],"isMultiweek":false,"days":[{"id":"vvvopjqt","name":"Day 1","exercises":[]}],"exercises":[],"tags":[],"deletedDays":[],"deletedWeeks":[],"deletedExercises":[],"clonedAt":1733350148056,"planner":{"name":"GZCLP ALTered","weeks":[{"name":"Week 1","days":[{"name":"Leg Day","exerciseText":"/// The GZCLP logic is pretty tricky, so the code below may look intimidating.\n/// If you want to figure it out how it works, watch this video:\n/// https://www.youtube.com/watch?v=1sOr8pS9tl4\n///\n/// But if you just want to tweak the program slightly and add/change some T3s,\n/// simply add them at the end of each day, reusing t3: Lat Pulldown.\n/// As an example, there're some optional T3s commented out below (i.e. prefixed with ///).\n/// Remove triple slashes (///) there if you want to add them to the program.\n\n\n// **T1** It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T1**\n\n// **T1** Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, long press **5RM Test** set, and set the weight you did\n// * Tap on the \"New 5RM\" set to mark it completed\nt1: Squat / 4x3 64kg, 1x3+ 64kg / 5x2 64kg, 1x2+ 64kg / 9x1 64kg, 1x1+ 64kg / 1x5 64kg (5RM Test) / progress: custom(increase: 4kg) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (setVariationIndex == 4) {\n descriptionIndex = 2\n setVariationIndex = 1\n weights = completedWeights[1] * 0.85\n rm1 = completedWeights[1] / rpeMultiplier(5, 10)\n } else if (completedReps >= reps) {\n weights = completedWeights[ns] + state.increase\n } else if (setVariationIndex == 3) {\n descriptionIndex = 3\n setVariationIndex += 1\n } else {\n setVariationIndex += 1\n }\n~}\n\n// **TP** For warm-up to 5 reps of Scapular Pull Ups.\ntP: Chin Up, Bodyweight / 4x3 0kg 90s, 1x3+ 0kg 90s / warmup: 1x5 0kg / progress: custom() { ...tP: Pull Up, Bodyweight }\n\n// **T2** Start with **65% of 5RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T2**\nt2: Incline Bench Press, Dumbbell / 3x10 18kg / 3x8 18kg / 3x6 18kg / progress: custom(stage1weight: 0kg, increase: 2kg, stage3increase: 4kg) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (completedReps >= reps) {\n weights = completedWeights[ns] + state.increase\n } else if (setVariationIndex == 1) {\n state.stage1weight = completedWeights[ns]\n setVariationIndex += 1\n } else if (setVariationIndex == 2) {\n setVariationIndex += 1\n } else {\n setVariationIndex = 1\n weights = state.stage1weight + state.stage3increase\n }\n~}\n\n// **T3** One Leg variation.\nt3: Standing Calf Raise, Dumbbell / 2x15 60% 90s, 1x15+ 60% 90s / progress: custom() {~\n if (completedReps[ns] >= 25) {\n weights = completedWeights[ns] + 2kg\n }\n~}\n\n// **T3** Band variation. Start with the blue band.\n// For every completed workout, it adds 1 rep/set up to 25 reps. Then reset and change the band.\nt3: Lat Pulldown, Band / 2x16 0kg 90s, 1x16+ 0kg 90s / warmup: none / progress: dp(5kg, 15, 25)\n\n/// t3: Tricep Extension / ...t3: Standing Calf Raise[1] / progress: custom() { ...t3: Standing Calf Raise }\n\n// **Abs** Rest timer is used as an timer here, so mark the set done when you start your set.\n// You can use the 'reps' value to count down to your time.\nabs: Plank, Bodyweight / 2x20 0kg 20s, 1x20+ 0kg / warmup: none / progress: custom() {~\n if (completedReps[ns] >= reps[ns]+10) {\n reps += 5\n timers += 5\n }\n~}\n\n// ...abs: Plank\nabs: Side Plank, Bodyweight / ...abs: Plank, Bodyweight / progress: custom() { ...abs: Plank, Bodyweight }","id":"wohdzybp"},{"name":"Shoulder Day","exerciseText":"// **T1** It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T1**\n\n// **T1** Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, long press **5RM Test** set, and set the weight you did\n// * Tap on the \"New 5RM\" set to mark it completed\nt1: Overhead Press, Barbell / 4x3 75%, 1x3+ 75% / 5x2 75%, 1x2+ 75% / 9x1 75%, 1x1+ 75% / 1x5 75% (5RM Test) / progress: custom(increase: 2kg) { ...t1: Squat }\n\n// **TP** For warm-up, do 5 reps of Scapular Pull Ups.\ntP: Pull Up, Bodyweight / 4x3 0kg 90s, 1x3+ 0kg 90s / warmup: 1x5 1kg / progress: custom() {~ \n if (completedReps[ns] >= reps[ns]+3){\n reps += 1\n }\n\n if (completedReps[ns] >= 10) {\n weights = completedWeights[ns] + 5kg\n reps = 3\n }\n~}\n///dp(5kg, 3, 10)\n\n// **T2** Start with **65% of 5RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T2**\nt2: Romanian Deadlift, Dumbbell / 3x10 55% / 3x8 55% / 3x6 55% / warmup: 1x5 0kg, 1x5 65% / progress: custom(stage1weight: 0kg, increase: 4kg, stage3increase: 10kg) { ...t2: Incline Bench Press, Dumbbell }\n\n// **T3** Deficit Pendlay Row. Place a weight under your feet for better lats stretch.\nt3: Pendlay Row, Barbell / ...t3: Standing Calf Raise[1] / 26kg / progress: custom() { ...t3: Standing Calf Raise, Dumbbell }\n\n/// t3: Bicep Curl / ...t3: Standing Calf Raise[1] / progress: custom() { ...t3: Standing Calf Raise }\n\n// **T3** Lean-In, One Arm, variation for more tension.\nt3: Lateral Raise, Dumbbell / ...t3: Standing Calf Raise[1] / progress: custom() { ...t3: Standing Calf Raise, Dumbbell }\n\n// **Abs** Corkscrew - Do the reverse crunch but twist your body a little at the end.\n// https://youtu.be/HhXl6NAxUAo?si=LLNQ7xePJ15xrVRr&t=138\nabs: Reverse Crunch, Bodyweight / 2x10 0kg 60s, 1x10+ 0kg 60s / progress: dp(5kg, 10, 20)","id":"gangnhln"},{"name":"Chest Day","exerciseText":"// **T1** It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T1**\n\n// **T1** Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, long press **5RM Test** set, and set the weight you did\n// * Tap on the \"New 5RM\" set to mark it completed\nt1: Bench Press, Barbell / 4x3 75%, 1x3+ 75% / 5x2 75%, 1x2+ 75% / 9x1 75%, 1x1+ 75% / 1x5 75% (5RM Test) / progress: custom(increase: 2kg) { ...t1: Squat }\n\n// **TP** For warm-up to 5 reps of Scapular Pull Ups.\ntP: Pull Up, Bodyweight / ...tP: Pull Up, Bodyweight[2]\n\n// **T2** Start with **65% of 5RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T2**\nt2: Squat, Barbell / 3x10 55% / 3x8 55% / 3x6 55% / progress: custom(stage1weight: 0kg, increase: 4kg, stage3increase: 10kg) { ...t2: Incline Bench Press, Dumbbell }\n\n// **T3** Lean forward for chest activation. **Avoid standing straight** as it will shift focus to more triceps activation.\nt3: Chest Dip, Bodyweight / 2x8 0kg 90s, 1x8+ 0kg 90s / warmup: none / progress: dp(5kg, 8, 15)\n\n// **T3** Slow reps to minimize momentum.\nt3: Chest Fly, Dumbbell / ...t3: Standing Calf Raise[1] / progress: custom() { ...t3: Standing Calf Raise, Dumbbell }\n\n/// t3: Tricep Extension / ...t3: Standing Calf Raise[1]\n\n// **Abs**\nabs: Hanging Leg Raise, Bodyweight / 2x10 0kg, 1x10+ 0kg / warmup: none\n\n// **Abs**\nabs: Side Bend, Dumbbell / 3x10 16kg / 3x8 16kg / 3x6 16kg / warmup: none / progress: custom(stage1weight: 0kg, increase: 2kg, stage3increase: 4kg) { ...t2: Incline Bench Press, Dumbbell }","id":"jcqcplly"},{"name":"Back Day","exerciseText":"// **T1** It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T1**\n\n// **T1** Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, long press **5RM Test** set, and set the weight you did\n// * Tap on the \"New 5RM\" set to mark it completed\nt1: Deadlift, Barbell / 4x3 45kg, 1x3+ 45kg / 5x2 45kg, 1x2+ 45kg / 9x1 45kg, 1x1+ 45kg / 1x5 45kg (5RM Test) / progress: custom(increase: 4kg) { ...t1: Squat }\n\n\n// **TP** For warm-up to 5 reps of Scapular Pull Ups.\ntP: Chin Up / ...tP: Chin Up, Bodyweight[1]\n\n\n// **T2** Start with **65% of 5RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T2** Seated One Arm Arnold/Shoulder Press for better isolation and hypertrophy.\n// Change to standing for better stabilization growth. Can be done alternating as well.\nt2: Arnold Press, Dumbbell / 3x10 55% / 3x8 55% / 3x6 55% / progress: custom(stage1weight: 0kg, increase: 2kg, stage3increase: 4kg) { ...t2: Incline Bench Press, Dumbbell }\n\n// **T3** Weight shows the rack level for the bar. 8 is highest and 0 is lowest.\n// Change exercise after finishing level 0.\nt3: Inverted Row, Bodyweight / 2x15 8kg 90s, 1x15+ 8kg 90s / progress: custom() {~ \n if (completedReps[ns] >= 25) {\n weights = completedWeights[ns] - 1kg\n }\n~}\n\n// **T3**\nt3: Reverse Fly, Dumbbell / ...t3: Standing Calf Raise[1] / progress: custom() { ...t3: Standing Calf Raise, Dumbbell }\n\n/// t3: Bicep Curl / ...t3: Standing Calf Raise[1]\n\n// **Abs** Upper Circle Crunch - Instead of doing the normal crunches, rotate your upper body as to lift off your shoulder blades from the ground.\n// https://youtu.be/HhXl6NAxUAo?si=IcV83C4xtkO5jolG&t=237\nabs: Crunch, Bodyweight / ...abs: Reverse Crunch, Bodyweight","id":"jnjxiuek"},{"name":"Arm Day","exerciseText":"/// Shoulders Stability\n\n// **T3** Band variation. Start with the blue band.\n// For every completed workout, it adds 1 rep/set up to 25 reps. Then reset and change the band.\n// https://youtu.be/i4ve0nuXz0M?si=WHrWACUxXredlo85&t=160\nt3: Band Pull-Aparts / ...t3: Lat Pulldown, Band\n\n// **T3** Will transition into \"External Rotation with Arm Supported at 90°\" after getting used to this.\n// And lastly, change to \"Sidelying External Rotations\".\n// https://youtu.be/1Wy8jh4QQH8?si=JH8KsocTouf2n09h&t=278\nt3: Elbow on Knee External Shoulder Rotation / ...t3: Standing Calf Raise, Dumbbell[1] / progress: custom() { ...t3: Standing Calf Raise, Dumbbell }\n\n// **T3** Band variation. Start with the blue band.\n// For every completed workout, it adds 1 rep/set up to 25 reps. Then reset and change the band.\n// https://www.youtube.com/watch?v=CU4Xc2qlLC0\nt3: Face Pull / ...t3: Lat Pulldown, Band\n\n/// Biceps\n\n// **T2** Start with **65% of 5RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T2** Superset with Reverse Curl.\nt2: Incline Curl, Dumbbell / 3x10 55% / 3x8 55% / 3x6 55% / progress: custom(stage1weight: 0kg, increase: 2kg, stage3increase: 4kg) { ...t2: Incline Bench Press, Dumbbell }\n\n// **T3** Superset with Shrugs.\nt3: Reverse Curl, Dumbbell / ...t3: Standing Calf Raise, Dumbbell[1] / progress: custom() { ...t3: Standing Calf Raise, Dumbbell }\n\n// **T3**\nt3: Shrug, Dumbbell / ...t3: Standing Calf Raise, Dumbbell[1] / progress: custom() { ...t3: Standing Calf Raise, Dumbbell }\n\n/// Forearms & Wrists\n\n// **T3** With your hands hanging by your side, slowly curl your wrists as much as possible to both sides. **Superset with wrist deviation**.\nt3: Wrist Curl, Dumbbell / ...t3: Standing Calf Raise, Dumbbell[1] / progress: custom() { ...t3: Standing Calf Raise, Dumbbell }\n\n/// Triceps\n\n// **T2** Start with **65% of 5RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T2** One Arm variation. Slow controlled reps. Superset with next exercise.\nt2: Triceps Extension, Dumbbell / 3x10 55% / 3x8 55% / 3x6 55% / progress: custom(stage1weight: 0kg, increase: 2kg, stage3increase: 4kg) { ...t2: Incline Bench Press, Dumbbell }\n\n// **T3** Band variation. Start with the blue band.\n// For every completed workout, it adds 1 rep/set up to 25 reps. Then reset and change the band.\nt3: Triceps Pushdown, Band / 2x15 0kg 90s, 1x15+ 0kg 90s / warmup: none / progress: dp(5kg, 15, 25)","id":"piqvccxp"}],"id":"pnswmvix"}],"vtype":"planner"},"vtype":"program"},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":180,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}