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{"exportedProgram":{"customExercises":{"beixwyff":{"types":["pull","upper"],"isDeleted":false,"smallImageUrl":"https://cdn-0.weighttraining.guide/wp-content/uploads/2021/03/Barbell-rear-delt-row.png","meta":{"synergistMuscles":["Trapezius Lower Fibers","Trapezius Middle Fibers","Trapezius Upper Fibers","Infraspinatus","Teres Major","Teres Minor"],"targetMuscles":["Deltoid Posterior"],"bodyParts":[],"sortedEquipment":[]},"largeImageUrl":"https://cdn-0.weighttraining.guide/wp-content/uploads/2021/03/Barbell-rear-delt-row.png","name":"Rear Delt Row, Barbell","id":"beixwyff","vtype":"custom_exercise"}},"program":{"planner":{"name":"Thinner Leaner Stronger (5-day) Phase 5","weeks":[{"name":"Week 1","days":[{"name":"Day 1 - Lower Body A","exerciseText":"t: Lunge[1-8] / used: none / 3x6-8 / 70% / @8+ / 180s / warmup: none / update: custom() {~\nif (week != 9) {\n if (setIndex > 0) {\n //state.failure = 0\n for (var.i in completedReps) {\n if (var.i <= setIndex && (completedReps[var.i] < minReps || (completedReps[var.i] == minReps && completedRPE[var.i] > RPE))) {\n if (state.failure < 3) {\n state.failure += 1\n }\n } else if (var.i <= setIndex && (completedReps[var.i] >= reps && completedRPE[var.i] <= RPE)) {\n if (state.failure > 0) {\n state.failure -= 1\n }\n }\n }\n if (state.failure < 1 && (completedReps[setIndex] >= reps && completedRPE[setIndex] <= RPE)) {\n weights = completedWeights[setIndex] + state.increment\n } else if (state.failure < 3 && (completedReps[setIndex] < minReps || (completedReps[setIndex] == minReps && completedRPE[setIndex] > RPE))) {\n weights = completedWeights[setIndex] - state.increment/2\n } else {\n weights = completedWeights[setIndex]\n }\n }\n }\n~} / progress: custom(failure: 0, increment: 5kg) {~\nif (week != 9) {\n rm1 = calculate1RM(completedWeights[numberOfSets], completedReps[numberOfSets]) * rpeMultiplier(1, completedRPE[numberOfSets])\n if (state.failure < 1 && (completedReps[numberOfSets] >= reps && completedRPE[numberOfSets] <= RPE)) {\n weights = completedWeights[numberOfSets] + state.increment\n } else if (state.failure < 3 && (completedReps[numberOfSets] < minReps)|| (completedReps[numberOfSets] == minReps && completedRPE[numberOfSets] > RPE)) {\n weights = completedWeights[numberOfSets] - state.increment/2\n } else {\n weights = completedWeights[numberOfSets]\n } \n }\n~}\n\nt: Crunch[1-8] / used: none / 3x6+ / 120s / warmup: none / progress: custom(start:6, target: 30, weeks:8, increment: 2.5kg) {~\n if (completedReps <= state.target) {\n if (completedReps >= reps) {\n reps += round(((state.target - state.start) / state.weeks))\n }\n }\n else {\n reps = state.start\n weights += state.increment\n }\n~}\n\nt: Plank[1-8] / used: none / 3x10+ / 120s / warmup: none / progress: custom(mintime:10, targettime: 120, increment: 5, variation:1) {~\n descriptionIndex = state.variation\n if (completedReps >= reps) {\n reps += state.increment\n }\n if (descriptionIndex == 1 && completedReps > state.targettime) {\n reps = state.mintime\n state.variation = 2\n descriptionIndex = state.variation\n }\n~}\n\nprimary: Squat[1-9] / used: none / 3x6-8 / 70% / @8+ / 180s / warmup: 1x10 50%, 1x4 70%\naccessory: Squat[1-9] / used: none / 3x8-10 / 75% / @9+ / 120s / warmup: none\ncore: Squat[1-8] / used: none / 3x6+ (AMRAP) / @10 / 120s / warmup: none\n\n// [Barbell Squat Video](https://www.youtube.com/watch?v=KJ_tmkdWmE0&feature=youtu.be)\nfirst: Squat[1,1-9] / ...primary: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }\n// [Barbell Romanian Deadlift Video](https://m.youtube.com/watch?v=ua-Zlgpe1no&feature=youtu.be)\nRomanian Deadlift, Barbell[2,1-9] / ...primary: Squat / warmup: none / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }\n// [Leg Press Video](https://m.youtube.com/watch?v=shOprEcfDPM&feature=youtu.be)\nSeated Leg Press[3,1-9] / ...accessory: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }\n// [Dumbbell Lunge, In-Place Video](https://m.youtube.com/watch?v=1x1sL4GwQoA&feature=youtu.be)\nLunge, Dumbbell[4,1-9] / ...accessory: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }","id":"tiscijvf"},{"name":"Day 2 - Push","exerciseText":"// [Barbell Bench Press Video](https://m.youtube.com/watch?v=YLBMLUfBwUo&feature=youtu.be)\nBench Press[1,1-9] / ...primary: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }\n// [Incline Barbell Bench Press Video](https://m.youtube.com/watch?v=cPbElRT55C8&feature=youtu.be)\nIncline Bench Press[2,1-9] / ...primary: Squat / warmup: none / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }\n// [Dumbbell Bench Press Video](https://m.youtube.com/watch?v=F1-6iSktxHc&feature=youtu.be)\nBench Press, Dumbbell[3,1-9] / ...accessory: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 2.5kg) { ...t: Lunge }\n// [Triceps Pushdown Video](https://m.youtube.com/watch?v=QlWG2iGsWwA&feature=youtu.be)\nTriceps Pushdown, Cable[4,1-9] / ...accessory: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 2.5kg) { ...t: Lunge }\n// [*Hanging Leg Raise Video*](https://www.youtube.com/watch?v=hdng3Nm1x_E&t=42)\n//\n// *Optional Exercise*\n//\n// *do As Many Reps As Possible (AMRAP)*\nHanging Leg Raise, Bodyweight[5,1-8] / ...core: Squat / progress: custom(start:6, target: 30, weeks:8, increment: 2.5kg) { ...t: Crunch }","id":"qxwmftgw"},{"name":"Day 3 - Pull","exerciseText":"// [Barbell Deadlift Video](https://m.youtube.com/watch?v=oZTO3clUAWU&feature=youtu.be)\nDeadlift[1,1-9] / ...primary: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }\n// [Seated Cable Row Video](https://m.youtube.com/watch?v=BHT2QCiyo3A&feature=youtu.be)\nSeated Row, Cable[2,1-9] / ...primary: Squat / warmup: none / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }\n// [Lat Pulldown (Medium Grip) Video](https://m.youtube.com/watch?v=PJXwrqUJG9A&feature=youtu.be)\n//\n// Medium Grip\nmediumgrip: Lat Pulldown[3,1-9] / ...accessory: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }\n// [Alternating Dumbbell Curl Video](https://www.youtube.com/watch?v=lxTiu9or6Ow&feature=youtu.be)\n//\n// Alternating Dumbell Curl\nBicep Curl, Dumbbell[4,1-9] / ...accessory: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 2.5kg) { ...t: Lunge }","id":"mxemfkwd"},{"name":"Day 4 - Upper Body","exerciseText":"// [Seated Barbell Overhead Press Video](https://m.youtube.com/watch?v=iZ3cVBL_q4o&feature=youtu.be)\nSeated Overhead Press, Barbell[1,1-9] / ...primary: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }\n// [Close Grip Barbell Bench Press Video](https://m.youtube.com/watch?v=vDZ0QvMw_w0&feature=youtu.be)\nBench Press Close Grip[2,1-9] / ...primary: Squat / warmup: none / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }\n// [Dumbbell Side Lateral Raise Video](https://m.youtube.com/watch?v=yUNf3UGc2fQ&feature=youtu.be)\nLateral Raise[3,1-9] / ...accessory: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 2.5kg) { ...t: Lunge }\n// [Barbell Rear Delt Row Video](https://www.youtube.com/watch?v=NUi2qOi1z7g)\nRear Delt Row, Barbell[4,1-9] / ...accessory: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 2.5kg) { ...t: Lunge }\n// [*Weighted Sit-Up Video*](https://www.youtube.com/watch?v=kZvSaq192cg&t=33)\n//\n// *Optional Exercise*\nSit Up, Kettlebell[5,1-8] / ...accessory: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 2.5kg) { ...t: Lunge }","id":"esrzctne"},{"name":"Day 5 - Lower Body B","exerciseText":"// [Barbell Squat Video](https://www.youtube.com/watch?v=KJ_tmkdWmE0&feature=youtu.be)\nlast: Squat[1,1-9] / ...primary: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }\n// [Leg Curl Video](https://m.youtube.com/watch?v=1N9BEWbf0E4&feature=youtu.be)\nLying Leg Curl[2,1-9] / ...accessory: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }\n// [Dumbbell Lunge, In-Place Video](https://m.youtube.com/watch?v=1x1sL4GwQoA&feature=youtu.be)\nLunge, Dumbbell[3,1-9] / ...accessory: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }\n// [Barbell Hip Thrust Video](https://m.youtube.com/watch?v=MxrBskXjVHU&feature=youtu.be)\nHip Thrust[4,1-9] / ...accessory: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }","id":"xcuvmncf"}],"id":"beulvgvo"},{"name":"Week 2","days":[{"name":"Day 1 - Lower Body A","exerciseText":"","id":"vlxkcoay"},{"name":"Day 2 - Push","exerciseText":"","id":"vpzjteuz"},{"name":"Day 3 - Pull","exerciseText":"","id":"stdvhvbn"},{"name":"Day 4 - Upper Body","exerciseText":"","id":"mxhmorlf"},{"name":"Day 5 - Lower Body B","exerciseText":"","id":"qxjsuupo"}],"id":"jyduvfbc"},{"name":"Week 3","days":[{"name":"Day 1 - Lower Body A","exerciseText":"","id":"mkiopcdc"},{"name":"Day 2 - Push","exerciseText":"","id":"ibwtdbdg"},{"name":"Day 3 - Pull","exerciseText":"","id":"bzrxsjkz"},{"name":"Day 4 - Upper Body","exerciseText":"","id":"kqqclseb"},{"name":"Day 5 - Lower Body B","exerciseText":"","id":"iatqcftd"}],"id":"lnyjlwpu"},{"name":"Week 4","days":[{"name":"Day 1 - Lower Body A","exerciseText":"","id":"ubkqajgj"},{"name":"Day 2 - Push","exerciseText":"","id":"eqkunaug"},{"name":"Day 3 - Pull","exerciseText":"","id":"rcolzotw"},{"name":"Day 4 - Upper Body","exerciseText":"","id":"blqkwpol"},{"name":"Day 5 - Lower Body B","exerciseText":"","id":"wlhaskdv"}],"id":"evnvszci"},{"name":"Week 5","days":[{"name":"Day 1 - Lower Body A","exerciseText":"","id":"kscrvagg"},{"name":"Day 2 - Push","exerciseText":"","id":"albdzgeb"},{"name":"Day 3 - Pull","exerciseText":"","id":"ngxtocmj"},{"name":"Day 4 - Upper Body","exerciseText":"","id":"pwgvsahk"},{"name":"Day 5 - Lower Body B","exerciseText":"","id":"xnrofxbg"}],"id":"jpldvpgc"},{"name":"Week 6","days":[{"name":"Day 1 - Lower Body A","exerciseText":"","id":"mqfkycoz"},{"name":"Day 2 - Push","exerciseText":"","id":"bhlmxqdf"},{"name":"Day 3 - Pull","exerciseText":"","id":"linabdsc"},{"name":"Day 4 - Upper Body","exerciseText":"","id":"lvfiijgs"},{"name":"Day 5 - Lower Body B","exerciseText":"","id":"sjjjkjgq"}],"id":"rtkzunay"},{"name":"Week 7","days":[{"name":"Day 1 - Lower Body A","exerciseText":"","id":"ymrlhdgm"},{"name":"Day 2 - Push","exerciseText":"","id":"snwcappo"},{"name":"Day 3 - Pull","exerciseText":"","id":"akorptne"},{"name":"Day 4 - Upper Body","exerciseText":"","id":"scgwwlby"},{"name":"Day 5 - Lower Body B","exerciseText":"","id":"ldccmixi"}],"id":"lwiiapzd"},{"name":"Week 8","days":[{"name":"Day 1 - Lower Body A","exerciseText":"","id":"mhioqxto"},{"name":"Day 2 - Push","exerciseText":"","id":"dmnptewc"},{"name":"Day 3 - Pull","exerciseText":"","id":"qauwvmkv"},{"name":"Day 4 - Upper Body","exerciseText":"","id":"fymdecrc"},{"name":"Day 5 - Lower Body B","exerciseText":"","id":"ejqmglxu"}],"id":"erwvesgy"},{"name":"Week 9 - Deload Week","days":[{"name":"Day 1 - Lower Body A Deload","exerciseText":"primary: Squat / used: none / 2x3 / progress: none\naccessory: Squat / used: none / 2x4 / progress: none","id":"bnxyhfly"},{"name":"Day 2 - Push Deload","exerciseText":"","id":"isxhbpbl"},{"name":"Day 3 - Pull Deload","exerciseText":"","id":"vckbcwtz"},{"name":"Day 4 - Upper Body Deload","exerciseText":"","id":"cvfemtwh"},{"name":"Day 5 - Lower Body B Deload","exerciseText":"","id":"ejdnzcrw"}],"id":"gsphlikf"}],"vtype":"planner"},"deletedExercises":[],"exercises":[],"days":[{"name":"Day 1","exercises":[],"id":"ltepiknu"}],"deletedDays":[],"url":"","isMultiweek":false,"name":"Thinner Leaner Stronger (5-day) Phase 5","weeks":[],"nextDay":1,"shortDescription":"","clonedAt":1726738384005,"description":"","id":"amewnpvv","tags":[],"deletedWeeks":[],"author":"","vtype":"program"},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":120,"reminder":900},"units":"kg"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}