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{"exportedProgram":{"customExercises":{},"program":{"deletedExercises":[],"planner":{"name":"12-Week Maximum Muscle Size Program","weeks":[{"name":"Week 1","description":"12-Week Maximum Muscle Size Program\nTailored for: Age 36, 180cm - GYM RAT IN PROGRESS :D\nGoal: Maximum Muscle Size, Manage DOMS, Enjoyable Workouts\nSchedule: Mon/Wed/Fri - WEEKEND PLAN FOR FULL GYM AND HAVE A OPTIONAL HOME GYM (LIMITED KIT)\nGeneral Notes:\n- Always warm-up thoroughly before each session.\n- Focus on controlled movements and good form.\n- Aim for 1-3 Reps in Reserve (RIR) on your working sets, especially in Phase 1.\n- The rep number listed (e.g., 3x8) is your minimum target per set; aim for the higher end of your original range (e.g., 8-12 reps) if possible.\n- Adjust starting weights based on feel in the first week.\n- Nutrition and sleep are crucial for muscle growth and recovery.\n- lp(weightToAdd, sessionsToIncrease, absDeloadAmt(use 0 for percentage deload), percentDeload, sessionsToDeloadAfterFail, minRepsForProgression)\n--- Phase 1: Foundation & Volume Accumulation (Weeks 1-4) ---","days":[{"name":"D1 Mon - UpBod A (Push)","exerciseText":"// Note: Focus on feeling the chest, shoulders, and triceps working. Control the negative.\nBench Press, Barbell / 3x8 / 30kg / progress: lp(1.25kg, 1, 0, 10%, 2, 8)\n// Lie flat on bench, feet firm on floor. Grip bar slightly wider than shoulder-width. Lower bar to mid-chest with control, keeping elbows at 45-75 degrees. Press up explosively until arms almost locked. Maintain tight core and shoulder blade retraction throughout.\n\nIncline Bench Press, Dumbbell / 3x10 / 12kg / progress: lp(1kg, 1, 0, 10%, 2, 10)\n// Set bench to 30-45 degree incline. Start with dumbbells at chest level, palms facing forward. Press dumbbells up and slightly inward until they almost touch above chest. Lower slowly with control, feeling stretch in upper chest. Keep core engaged throughout.\n\nShoulder Press, Dumbbell / 3x10 / 10kg / progress: lp(1kg, 1, 0, 10%, 2, 10)\n// Sit or stand with dumbbells at shoulder height, palms facing forward. Press dumbbells straight overhead until arms are fully extended. Lower slowly to shoulder height with control. Keep core tight and avoid arching back excessively.\n\nTriceps Pushdown, Cable / 3x12 / 20kg / progress: lp(1.25kg, 2, 0, 10%, 2, 12)\n// Stand facing cable machine with rope or bar attachment. Keep elbows tucked at sides throughout movement. Push weight down by extending forearms, squeezing triceps at bottom. Return with control, feeling stretch in triceps at top.\n\nTriceps Extension, Dumbbell / 2x12 / 8kg / progress: lp(1kg, 2, 0, 10%, 2, 12)\n// Sit or stand holding one dumbbell with both hands overhead. Keep upper arms stationary and lower dumbbell behind head by bending elbows. Feel stretch in triceps, then extend elbows to return to start position. Control the movement throughout.\n\nLat Pulldown, Cable / 3x10 / 30kg / progress: lp(1.25kg, 1, 0, 10%, 2, 10)","id":"ouxwxits"},{"name":"Day 2 (Tuesday) - Rest","description":"Sit at lat pulldown machine with wide overhand grip. Pull bar down to upper chest while leaning back slightly. Squeeze shoulder blades together and focus on pulling with lats, not arms. Return with control, feeling stretch in lats at top.","exerciseText":"","id":"lvwelsbo"},{"name":"D3 Wed - LowBod A","description":"Complete rest day for recovery. Focus on adequate sleep (7-9 hours), proper hydration, and nutrition. Light walking or gentle stretching is beneficial. Avoid intense physical activity to allow muscles to recover and grow.","exerciseText":"// Note: Prioritize squat form. If DOMS is a major concern, start with lighter weight on squats.\nSquat, Barbell / 2x8 / 20kg / progress: lp(2.5kg, 1, 0, 10%, 2, 8)\n// Position bar on upper back/traps. Stand with feet shoulder-width apart, toes slightly outward. Keep chest up and core braced. Initiate movement by sitting back and down as if sitting in chair. Descend until thighs parallel to floor. Drive through heels to return to standing.\n\nLeg Press / 3x10 / 70kg / progress: lp(2.5kg, 1, 0, 10%, 2, 10)\n// Sit on leg press machine with feet shoulder-width apart on platform. Lower weight by bending knees until thighs reach chest or 90-degree angle. Push through heels to extend legs, stopping just short of knee lockout. Keep core engaged throughout.\n\nRomanian Deadlift, Dumbbell / 3x10 / 25kg / progress: lp(1.25kg, 1, 0, 10%, 2, 10)\n// Stand with feet hip-width apart, holding dumbbells in front of thighs. Keep legs mostly straight with slight knee bend. Hinge at hips, lowering weights toward floor while keeping back flat. Feel stretch in hamstrings, then return by squeezing glutes and driving hips forward.\n\nLeg Extension, Leverage Machine / 3x12 / 25kg / progress: lp(1.25kg, 2, 0, 10%, 2, 12)\n// Sit on machine with back against pad, ankles behind lower pad. Extend legs by contracting quadriceps until legs are straight. Squeeze quads at top, then lower slowly with control. Keep upper body stable throughout movement.\n\nSeated Leg Curl, Leverage Machine / 3x12 / 25kg / progress: lp(1.25kg, 2, 0, 10%, 2, 12)\n// Sit on machine with back against pad, lower legs against pad. Curl legs down and back by contracting hamstrings. Squeeze hamstrings at bottom position, then return slowly with control. Keep upper body stable and core engaged.\n\nCalf Press on Leg Press / 4x15 / 50kg / progress: lp(2.5kg, 2, 0, 10%, 2, 15)\n// Position on leg press with balls of feet on lower portion of platform, heels hanging off. Keep legs almost straight. Push through balls of feet to raise heels as high as possible, contracting calves. Lower slowly for full stretch.\n\nCrunch, Bodyweight / 3x15 / 0kg / progress: lp(0kg, 1, 0, 0%, 2, 15)","id":"cqsdurjq"},{"name":"Day 4 (Thursday) - Rest","description":"Lie on back with knees bent, feet flat on floor. Place hands behind head or across chest. Curl upper body toward knees by contracting abs, lifting shoulder blades off floor. Focus on abdominal contraction, not neck pulling. Lower slowly with control.","exerciseText":"","id":"fdyzlbex"},{"name":"D5 Fri - UpBod B (Pull)","description":"Active recovery day. Light walking, gentle stretching, or mobility work is beneficial. Focus on preparing body and mind for Friday's training session. Ensure adequate nutrition and hydration.","exerciseText":"// Note: Focus on back and biceps. Emphasize pulling with back muscles, not just arms.\nLat Pulldown, Cable / 3x8 / 30kg\n// Use V-bar or close-grip attachment. Sit upright, pull attachment to upper chest while keeping torso stable. Focus on squeezing lats and pulling elbows down and back. Control the return, feeling stretch in lats.\n\nIncline Row, Dumbbell / 3x8 / 10kg / progress: lp(1kg, 1, 0, 10%, 2, 8)\n// Lie face down on 30-45 degree incline bench holding dumbbells. Pull dumbbells up toward chest/sides by squeezing shoulder blades together. Focus on rowing motion, not arm curling. Lower slowly with control.\n\nSeated Row, Cable / 3x10 / 25kg / progress: lp(1.25kg, 1, 0, 10%, 2, 10)\n// Sit at cable row station with feet on platform, knees slightly bent. Pull handle to lower abdomen while keeping back straight. Squeeze shoulder blades together at end position. Return with control, feeling stretch in lats.\n\nBicep Curl, Barbell / 3x10 / 15kg / progress: lp(1.25kg, 2, 0, 10%, 2, 10)\n// Stand holding barbell with underhand grip, shoulder-width apart. Keep elbows at sides and curl bar toward shoulders by contracting biceps. Squeeze biceps at top, then lower slowly with control. Avoid swinging or using momentum.\n\nHammer Curl, Dumbbell / 2x12 / 8kg / progress: lp(1kg, 2, 0, 10%, 2, 12)\n// Stand or sit holding dumbbells with neutral grip (palms facing each other). Keep elbows at sides and curl weights up, maintaining neutral grip throughout. Squeeze biceps and forearms at top, then lower slowly.\n\nFace Pull, Cable / 3x15 / 10kg / progress: lp(1.25kg, 2, 0, 0%, 2, 15)","id":"nhqgycvn"},{"name":"Day 6 (Saturday) - Rest or Optional Activity","description":"Attach rope to cable machine at chest height. Grab rope ends and step back. Pull rope toward face, aiming thumbs toward ears while externally rotating shoulders. Squeeze rear delts and upper back. Return with control.","exerciseText":"","id":"kipbplnw"},{"name":"Day 7 (Sunday) - Rest","description":"Rest day or light optional activity if traveling to well-equipped gym. Focus on recovery and preparation for next week.","exerciseText":"","id":"rhijkmoi"}],"id":"fzgbnrem"},{"name":"Week 2","description":"Complete rest day. Plan and prepare for upcoming training week.","days":[{"name":"D1 Mon - UpBod A (Push)","exerciseText":"Bench Press, Barbell / 3x8 / 30kg\n// Maintain same technique as Week 1. Focus on progressive overload through improved form and mind-muscle connection.\n\nIncline Bench Press, Dumbbell / 3x10 / 12kg\n// Same technique as Week 1. Focus on controlled movement and upper chest activation.\n\nShoulder Press, Dumbbell / 3x10 / 10kg\n// Same technique as Week 1. Maintain strict form and full range of motion.\n\nTriceps Pushdown, Cable / 3x12 / 20kg\n// Same technique as Week 1. Focus on triceps isolation and controlled movement.\n\nTriceps Extension, Dumbbell / 2x12 / 8kg\n// Same technique as Week 1. Emphasize stretch and contraction of triceps.\n\nLat Pulldown, Cable / 3x10 / 30kg","id":"rgoucyul"},{"name":"Day 2 (Tuesday) - Rest","description":"Same technique as Week 1. Focus on lat activation and controlled movement.","exerciseText":"","id":"mkoeqbkt"},{"name":"D3 Wed - LowBod A","description":"Complete rest day for recovery. Focus on sleep, nutrition, and hydration.","exerciseText":"Squat, Barbell / 2x8 / 20kg\n// Same technique as Week 1. Focus on depth and form consistency.\n\nLeg Press / 3x10 / 70kg\n// Same technique as Week 1. Maintain full range of motion.\n\nRomanian Deadlift, Dumbbell / 3x10 / 25kg\n// Same technique as Week 1. Focus on hamstring stretch and glute activation.\n\nLeg Extension, Leverage Machine / 3x12 / 25kg\n// Same technique as Week 1. Emphasize quadriceps contraction.\n\nSeated Leg Curl, Leverage Machine / 3x12 / 25kg\n// Same technique as Week 1. Focus on hamstring activation.\n\nCalf Press on Leg Press / 4x15 / 50kg\n// Same technique as Week 1. Full range of motion with peak contraction.\n\nCrunch, Bodyweight / 3x15 / 0kg","id":"nhlucdob"},{"name":"Day 4 (Thursday) - Rest","description":"Same technique as Week 1. Focus on abdominal contraction quality.","exerciseText":"","id":"heljzkfb"},{"name":"D5 Fri - UpBod B (Pull)","description":"Active recovery day. Light movement and preparation for Friday.","exerciseText":"Lat Pulldown, Cable / 3x8 / 30kg\n// Same technique as Week 1. Focus on lat activation with close grip.\n\nIncline Row, Dumbbell / 3x8 / 10kg\n// Same technique as Week 1. Emphasize back muscle activation.\n\nSeated Row, Cable / 3x10 / 25kg\n// Same technique as Week 1. Focus on rowing motion and back squeeze.\n\nBicep Curl, Barbell / 3x10 / 15kg\n// Same technique as Week 1. Strict form with biceps focus.\n\nHammer Curl, Dumbbell / 2x12 / 8kg\n// Same technique as Week 1. Neutral grip throughout movement.\n\nFace Pull, Cable / 3x15 / 10kg","id":"gbiavcpn"}],"id":"okvovmew"},{"name":"Week 3","description":"Same technique as Week 1. Focus on rear delt activation.","days":[{"name":"D1 Mon - UpBod A (Push)","exerciseText":"Bench Press, Barbell / 3x8 / 30kg\n// Continue building strength and form consistency from previous weeks.\n\nIncline Bench Press, Dumbbell / 3x10 / 12kg\n// Focus on upper chest development with controlled movement.\n\nShoulder Press, Dumbbell / 3x10 / 10kg\n// Maintain strict form and full range of motion for shoulder development.\n\nTriceps Pushdown, Cable / 3x12 / 20kg\n// Continue focusing on triceps isolation and control.\n\nTriceps Extension, Dumbbell / 2x12 / 8kg\n// Emphasize triceps stretch and contraction throughout range.\n\nLat Pulldown, Cable / 3x10 / 30kg","id":"aglhrsiv"},{"name":"D3 Wed - LowBod A","description":"Maintain lat focus with wide grip technique.","exerciseText":"Squat, Barbell / 2x8 / 20kg\n// Continue building squat strength and depth consistency.\n\nLeg Press / 3x10 / 70kg\n// Focus on full range of motion and leg development.\n\nRomanian Deadlift, Dumbbell / 3x10 / 25kg\n// Emphasize hamstring and glute development with proper hip hinge.\n\nLeg Extension, Leverage Machine / 3x12 / 25kg\n// Continue quadriceps isolation and development.\n\nSeated Leg Curl, Leverage Machine / 3x12 / 25kg\n// Focus on hamstring strength and development.\n\nCalf Press on Leg Press / 4x15 / 50kg\n// Maintain full range calf development.\n\nCrunch, Bodyweight / 3x15 / 0kg","id":"xdfokylt"},{"name":"D5 Fri - UpBod B (Pull)","description":"Continue core strength development with quality contractions.","exerciseText":"Lat Pulldown, Cable / 3x8 / 30kg\n// Continue lat development with close grip focus.\n\nIncline Row, Dumbbell / 3x8 / 10kg\n// Maintain back development with proper rowing technique.\n\nSeated Row, Cable / 3x10 / 25kg\n// Focus on back thickness and strength development.\n\nBicep Curl, Barbell / 3x10 / 15kg\n// Continue biceps development with strict form.\n\nHammer Curl, Dumbbell / 2x12 / 8kg\n// Maintain neutral grip biceps and forearm development.\n\nFace Pull, Cable / 3x15 / 10kg","id":"eryxdeem"}],"id":"mtmhilht"},{"name":"Week 4","description":"Continue rear deltoid and upper back development.","days":[{"name":"D1 Mon - UpBod A (Push)","exerciseText":"Bench Press, Barbell / 3x8 / 30kg\n// Final week of foundation phase. Focus on perfecting technique for progression.\n\nIncline Bench Press, Dumbbell / 3x10 / 12kg\n// Prepare for increased intensity in next phase with perfect form.\n\nShoulder Press, Dumbbell / 3x10 / 10kg\n// Build shoulder strength foundation for upcoming progression.\n\nTriceps Pushdown, Cable / 3x12 / 20kg\n// Perfect triceps isolation technique for next phase advancement.\n\nTriceps Extension, Dumbbell / 2x12 / 8kg\n// Focus on triceps development and movement mastery.\n\nLat Pulldown, Cable / 3x10 / 30kg","id":"femiumgx"},{"name":"D3 Wed - LowBod A","description":"Complete foundation phase with strong lat development focus.","exerciseText":"Squat, Barbell / 2x8 / 20kg\n// Perfect squat technique before progressing to higher intensity.\n\nLeg Press / 3x10 / 70kg\n// Build leg strength foundation for upcoming progression.\n\nRomanian Deadlift, Dumbbell / 3x10 / 25kg\n// Master hip hinge pattern for continued development.\n\nLeg Extension, Leverage Machine / 3x12 / 25kg\n// Complete quadriceps foundation development.\n\nSeated Leg Curl, Leverage Machine / 3x12 / 25kg\n// Finish hamstring foundation building phase.\n\nCalf Press on Leg Press / 4x15 / 50kg\n// Complete calf development foundation.\n\nCrunch, Bodyweight / 3x15 / 0kg","id":"nhsiscdu"},{"name":"D5 Fri - UpBod B (Pull)","description":"Finish core strength foundation phase.","exerciseText":"Lat Pulldown, Cable / 3x8 / 30kg\n// Complete lat development foundation with close grip mastery.\n\nIncline Row, Dumbbell / 3x8 / 10kg\n// Perfect rowing technique for upcoming progression.\n\nSeated Row, Cable / 3x10 / 25kg\n// Build back strength foundation for next phase.\n\nBicep Curl, Barbell / 3x10 / 15kg\n// Complete biceps foundation with perfect form.\n\nHammer Curl, Dumbbell / 2x12 / 8kg\n// Finish neutral grip biceps development foundation.\n\nFace Pull, Cable / 3x15 / 10kg","id":"alzvpvas"}],"id":"wncqlwtg"},{"name":"Week 5","description":"Complete rear deltoid foundation development.\n--- Phase 2: Strength & Hypertrophy (Weeks 5-8) ---\nNote: Increased intensity with heavier weights and modified rep ranges.","days":[{"name":"D1 Mon - UpBod A (Push)","exerciseText":"Bench Press, Barbell / 3x6 / 32.5kg\n// Heavier weight with lower reps. Maintain perfect form with increased load. Focus on strength development while maintaining muscle-building stimulus.\n\nIncline Bench Press, Dumbbell / 3x8 / 14kg\n// Increased weight for upper chest development. Control the movement with heavier load.\n\nShoulder Press, Dumbbell / 3x8 / 12kg\n// Progressive overload for shoulder development. Maintain strict form with increased weight.\n\nTriceps Pushdown, Cable / 4x10 / 22.5kg\n// Additional set with heavier weight. Focus on triceps strength and size development.\n\nTriceps Extension, Dumbbell / 3x10 / 10kg\n// Additional set and increased weight. Emphasize triceps development with progressive overload.\n\nLat Pulldown, Cable / 3x8 / 32.5kg","id":"yxoatrpa"},{"name":"D3 Wed - LowBod A","description":"Heavier weight for lat strength development. Maintain wide grip technique with increased load.","exerciseText":"Squat, Barbell / 3x6 / 25kg\n// Additional set and heavier weight. Focus on strength development with perfect form.\n\nLeg Press / 3x8 / 75kg\n// Increased weight with lower reps for leg strength development.\n\nRomanian Deadlift, Dumbbell / 3x8 / 27.5kg\n// Heavier weight for hamstring and glute strength development.\n\nLeg Extension, Leverage Machine / 3x10 / 27.5kg\n// Increased weight for quadriceps strength development.\n\nSeated Leg Curl, Leverage Machine / 3x10 / 27.5kg\n// Heavier weight for hamstring strength development.\n\nCalf Press on Leg Press / 4x12 / 55kg\n// Increased weight with slightly lower reps for calf development.\n\nCrunch, Bodyweight / 4x15 / 0kg","id":"bjzxmnqp"},{"name":"D5 Fri - UpBod B (Pull)","description":"Additional set for increased core volume and strength.","exerciseText":"Lat Pulldown, Cable / 3x6 / 32.5kg\n// Heavier weight with close grip for lat strength development.\n\nIncline Row, Dumbbell / 3x6 / 12kg\n// Increased weight for back strength development with perfect rowing form.\n\nSeated Row, Cable / 3x8 / 27.5kg\n// Heavier weight for back thickness and strength development.\n\nBicep Curl, Barbell / 3x8 / 17.5kg\n// Increased weight for biceps strength development with strict form.\n\nHammer Curl, Dumbbell / 3x10 / 10kg\n// Additional set and heavier weight for biceps and forearm development.\n\nFace Pull, Cable / 3x12 / 12.5kg","id":"ymdcdxjt"}],"id":"ybxhfckf"},{"name":"Week 6","description":"Increased weight for rear deltoid strength development.","days":[{"name":"D1 Mon - UpBod A (Push)","exerciseText":"Bench Press, Barbell / 3x6 / 32.5kg\n// Continue strength development with consistent heavy loading.\n\nIncline Bench Press, Dumbbell / 3x8 / 14kg\n// Maintain upper chest development with progressive loading.\n\nShoulder Press, Dumbbell / 3x8 / 12kg\n// Continue shoulder strength development with proper form.\n\nTriceps Pushdown, Cable / 4x10 / 22.5kg\n// Maintain triceps development with consistent progressive loading.\n\nTriceps Extension, Dumbbell / 3x10 / 10kg\n// Continue triceps strength development with increased volume.\n\nLat Pulldown, Cable / 3x8 / 32.5kg","id":"wfpxguih"},{"name":"D3 Wed - LowBod A","description":"Maintain lat strength development with wide grip focus.","exerciseText":"Squat, Barbell / 3x6 / 25kg\n// Continue squat strength development with consistent form.\n\nLeg Press / 3x8 / 75kg\n// Maintain leg strength development with progressive loading.\n\nRomanian Deadlift, Dumbbell / 3x8 / 27.5kg\n// Continue hamstring and glute strength development.\n\nLeg Extension, Leverage Machine / 3x10 / 27.5kg\n// Maintain quadriceps strength development.\n\nSeated Leg Curl, Leverage Machine / 3x10 / 27.5kg\n// Continue hamstring strength development.\n\nCalf Press on Leg Press / 4x12 / 55kg\n// Maintain calf strength development.\n\nCrunch, Bodyweight / 4x15 / 0kg","id":"xmmswpdl"},{"name":"D5 Fri - UpBod B (Pull)","description":"Continue core strength development with increased volume.","exerciseText":"Lat Pulldown, Cable / 3x6 / 32.5kg\n// Continue lat strength development with close grip.\n\nIncline Row, Dumbbell / 3x6 / 12kg\n// Maintain back strength development with rowing focus.\n\nSeated Row, Cable / 3x8 / 27.5kg\n// Continue back thickness development.\n\nBicep Curl, Barbell / 3x8 / 17.5kg\n// Maintain biceps strength development.\n\nHammer Curl, Dumbbell / 3x10 / 10kg\n// Continue biceps and forearm development.\n\nFace Pull, Cable / 3x12 / 12.5kg","id":"zmcoelrz"}],"id":"gelzcmpj"},{"name":"Week 7","description":"Maintain rear deltoid development.","days":[{"name":"D1 Mon - UpBod A (Push)","exerciseText":"Bench Press, Barbell / 3x6 / 32.5kg\n// Continue strength phase development with consistent loading.\n\nIncline Bench Press, Dumbbell / 3x8 / 14kg\n// Maintain upper chest strength development.\n\nShoulder Press, Dumbbell / 3x8 / 12kg\n// Continue shoulder strength and stability development.\n\nTriceps Pushdown, Cable / 4x10 / 22.5kg\n// Maintain triceps strength development with high volume.\n\nTriceps Extension, Dumbbell / 3x10 / 10kg\n// Continue triceps development with consistent loading.\n\nLat Pulldown, Cable / 3x8 / 32.5kg","id":"swvjpyem"},{"name":"D3 Wed - LowBod A","description":"Maintain lat strength development.","exerciseText":"Squat, Barbell / 3x6 / 25kg\n// Continue building squat strength with perfect form.\n\nLeg Press / 3x8 / 75kg\n// Maintain leg strength development.\n\nRomanian Deadlift, Dumbbell / 3x8 / 27.5kg\n// Continue posterior chain strength development.\n\nLeg Extension, Leverage Machine / 3x10 / 27.5kg\n// Maintain quadriceps strength development.\n\nSeated Leg Curl, Leverage Machine / 3x10 / 27.5kg\n// Continue hamstring strength development.\n\nCalf Press on Leg Press / 4x12 / 55kg\n// Maintain calf strength development.\n\nCrunch, Bodyweight / 4x15 / 0kg","id":"ljqqpecu"},{"name":"D5 Fri - UpBod B (Pull)","description":"Continue core strength development.","exerciseText":"Lat Pulldown, Cable / 3x6 / 32.5kg\n// Maintain lat strength development with close grip.\n\nIncline Row, Dumbbell / 3x6 / 12kg\n// Continue back strength development.\n\nSeated Row, Cable / 3x8 / 27.5kg\n// Maintain back thickness development.\n\nBicep Curl, Barbell / 3x8 / 17.5kg\n// Continue biceps strength development.\n\nHammer Curl, Dumbbell / 3x10 / 10kg\n// Maintain biceps and forearm development.\n\nFace Pull, Cable / 3x12 / 12.5kg","id":"xjgwgdis"}],"id":"xcjymqfr"},{"name":"Week 8","description":"Continue rear deltoid development.","days":[{"name":"D1 Mon - UpBod A (Push)","exerciseText":"Bench Press, Barbell / 3x6 / 32.5kg\n// Complete strength phase with consistent heavy loading.\n\nIncline Bench Press, Dumbbell / 3x8 / 14kg\n// Finish upper chest strength development phase.\n\nShoulder Press, Dumbbell / 3x8 / 12kg\n// Complete shoulder strength development phase.\n\nTriceps Pushdown, Cable / 4x10 / 22.5kg\n// Finish triceps strength development with high volume.\n\nTriceps Extension, Dumbbell / 3x10 / 10kg\n// Complete triceps strength phase.\n\nLat Pulldown, Cable / 3x8 / 32.5kg","id":"rghaqezb"},{"name":"D3 Wed - LowBod A","description":"Finish lat strength development phase.","exerciseText":"Squat, Barbell / 3x6 / 25kg\n// Complete squat strength development phase.\n\nLeg Press / 3x8 / 75kg\n// Finish leg strength development phase.\n\nRomanian Deadlift, Dumbbell / 3x8 / 27.5kg\n// Complete posterior chain strength development.\n\nLeg Extension, Leverage Machine / 3x10 / 27.5kg\n// Finish quadriceps strength development.\n\nSeated Leg Curl, Leverage Machine / 3x10 / 27.5kg\n// Complete hamstring strength development.\n\nCalf Press on Leg Press / 4x12 / 55kg\n// Finish calf strength development.\n\nCrunch, Bodyweight / 4x15 / 0kg","id":"gyzsbtdw"},{"name":"D5 Fri - UpBod B (Pull)","description":"Complete core strength development phase.","exerciseText":"Lat Pulldown, Cable / 3x6 / 32.5kg\n// Complete lat strength development phase.\n\nIncline Row, Dumbbell / 3x6 / 12kg\n// Finish back strength development phase.\n\nSeated Row, Cable / 3x8 / 27.5kg\n// Complete back thickness development.\n\nBicep Curl, Barbell / 3x8 / 17.5kg\n// Finish biceps strength development.\n\nHammer Curl, Dumbbell / 3x10 / 10kg\n// Complete biceps and forearm development.\n\nFace Pull, Cable / 3x12 / 12.5kg","id":"skuwcows"}],"id":"eeyoirqv"},{"name":"Week 9","description":"Finish rear deltoid development phase.\n--- Phase 3: Peak Hypertrophy (Weeks 9-12) ---\nNote: Maximum volume and intensity for peak muscle development.","days":[{"name":"D1 Mon - UpBod A (Push)","exerciseText":"Bench Press, Barbell / 4x6 / 35kg\n// Peak intensity with additional set. Maximum strength and size development with heaviest loads.\n\nIncline Bench Press, Dumbbell / 3x8 / 15kg\n// Peak upper chest development with maximum progressive overload.\n\nShoulder Press, Dumbbell / 4x8 / 12.5kg\n// Additional set for maximum shoulder development and strength.\n\nTriceps Pushdown, Cable / 4x8 / 25kg\n// Peak triceps development with heavy loading and high volume.\n\nTriceps Extension, Dumbbell / 3x10 / 12kg\n// Maximum triceps development with peak loading.\n\nLat Pulldown, Cable / 4x8 / 35kg","id":"rbdrwnrh"},{"name":"D3 Wed - LowBod A","description":"Additional set with maximum weight for peak lat development.","exerciseText":"Squat, Barbell / 3x5 / 30kg\n// Peak squat strength with lower reps and maximum weight progression.\n\nLeg Press / 4x8 / 80kg\n// Additional set with peak loading for maximum leg development.\n\nRomanian Deadlift, Dumbbell / 3x8 / 30kg\n// Peak posterior chain development with maximum loading.\n\nLeg Extension, Leverage Machine / 4x10 / 30kg\n// Additional set for peak quadriceps development.\n\nSeated Leg Curl, Leverage Machine / 4x10 / 30kg\n// Additional set for peak hamstring development.\n\nCalf Press on Leg Press / 5x10 / 60kg\n// Maximum volume and intensity for peak calf development.\n\nCrunch, Bodyweight / 4x20 / 0kg","id":"cnrrfqep"},{"name":"D5 Fri - UpBod B (Pull)","description":"Peak core development with maximum rep progression.","exerciseText":"Lat Pulldown, Cable / 4x6 / 35kg\n// Additional set with maximum weight for peak lat development.\n\nIncline Row, Dumbbell / 4x6 / 12.5kg\n// Additional set for peak back development with maximum loading.\n\nSeated Row, Cable / 4x8 / 30kg\n// Additional set for peak back thickness development.\n\nBicep Curl, Barbell / 4x8 / 20kg\n// Additional set for peak biceps development with maximum weight.\n\nHammer Curl, Dumbbell / 3x10 / 12kg\n// Peak biceps and forearm development with maximum loading.\n\nFace Pull, Cable / 3x12 / 15kg","id":"pgevoiqh"}],"id":"pmuewtbi"},{"name":"Week 10","description":"Peak rear deltoid development with maximum weight progression.","days":[{"name":"D1 Mon - UpBod A (Push)","exerciseText":"Bench Press, Barbell / 4x6 / 35kg\n// Continue peak intensity training with maximum loads.\n\nIncline Bench Press, Dumbbell / 3x8 / 15kg\n// Maintain peak upper chest development.\n\nShoulder Press, Dumbbell / 4x8 / 12.5kg\n// Continue maximum shoulder development.\n\nTriceps Pushdown, Cable / 4x8 / 25kg\n// Maintain peak triceps development.\n\nTriceps Extension, Dumbbell / 3x10 / 12kg\n// Continue maximum triceps loading.\n\nLat Pulldown, Cable / 4x8 / 35kg","id":"ziumzdzl"},{"name":"D3 Wed - LowBod A","description":"Maintain peak lat development.","exerciseText":"Squat, Barbell / 3x5 / 30kg\n// Continue peak squat strength development.\n\nLeg Press / 4x8 / 80kg\n// Maintain maximum leg development.\n\nRomanian Deadlift, Dumbbell / 3x8 / 30kg\n// Continue peak posterior chain development.\n\nLeg Extension, Leverage Machine / 4x10 / 30kg\n// Maintain peak quadriceps development.\n\nSeated Leg Curl, Leverage Machine / 4x10 / 30kg\n// Continue peak hamstring development.\n\nCalf Press on Leg Press / 5x10 / 60kg\n// Maintain maximum calf development.\n\nCrunch, Bodyweight / 4x20 / 0kg","id":"yhayzgsq"},{"name":"D5 Fri - UpBod B (Pull)","description":"Continue peak core development.","exerciseText":"Lat Pulldown, Cable / 4x6 / 35kg\n// Continue peak lat development.\n\nIncline Row, Dumbbell / 4x6 / 12.5kg\n// Maintain peak back development.\n\nSeated Row, Cable / 4x8 / 30kg\n// Continue peak back thickness development.\n\nBicep Curl, Barbell / 4x8 / 20kg\n// Maintain peak biceps development.\n\nHammer Curl, Dumbbell / 3x10 / 12kg\n// Continue peak biceps and forearm development.\n\nFace Pull, Cable / 3x12 / 15kg","id":"eswfigmz"}],"id":"zwrpuife"},{"name":"Week 11","description":"Maintain peak rear deltoid development.","days":[{"name":"D1 Mon - UpBod A (Push)","exerciseText":"Bench Press, Barbell / 4x6 / 35kg\n// Continue peak training intensity for maximum development.\n\nIncline Bench Press, Dumbbell / 3x8 / 15kg\n// Maintain peak upper chest development.\n\nShoulder Press, Dumbbell / 4x8 / 12.5kg\n// Continue maximum shoulder development.\n\nTriceps Pushdown, Cable / 4x8 / 25kg\n// Maintain peak triceps development.\n\nTriceps Extension, Dumbbell / 3x10 / 12kg\n// Continue maximum triceps development.\n\nLat Pulldown, Cable / 4x8 / 35kg","id":"ftrdxvla"},{"name":"D3 Wed - LowBod A","description":"Maintain peak lat development.","exerciseText":"Squat, Barbell / 3x5 / 30kg\n// Continue peak squat development.\n\nLeg Press / 4x8 / 80kg\n// Maintain maximum leg development.\n\nRomanian Deadlift, Dumbbell / 3x8 / 30kg\n// Continue peak posterior chain development.\n\nLeg Extension, Leverage Machine / 4x10 / 30kg\n// Maintain peak quadriceps development.\n\nSeated Leg Curl, Leverage Machine / 4x10 / 30kg\n// Continue peak hamstring development.\n\nCalf Press on Leg Press / 5x10 / 60kg\n// Maintain maximum calf development.\n\nCrunch, Bodyweight / 4x20 / 0kg","id":"eiybuxub"},{"name":"D5 Fri - UpBod B (Pull)","description":"Continue peak core development.","exerciseText":"Lat Pulldown, Cable / 4x6 / 35kg\n// Continue peak lat development.\n\nIncline Row, Dumbbell / 4x6 / 12.5kg\n// Maintain peak back development.\n\nSeated Row, Cable / 4x8 / 30kg\n// Continue peak back development.\n\nBicep Curl, Barbell / 4x8 / 20kg\n// Maintain peak biceps development.\n\nHammer Curl, Dumbbell / 3x10 / 12kg\n// Continue peak biceps development.\n\nFace Pull, Cable / 3x12 / 15kg","id":"llcslvja"}],"id":"pmvyphog"},{"name":"Week 12","description":"Maintain peak rear deltoid development.","days":[{"name":"D1 Mon - UpBod A (Push)","exerciseText":"Bench Press, Barbell / 4x6 / 35kg\n// Final week of peak training. Maximum effort and intensity.\n\nIncline Bench Press, Dumbbell / 3x8 / 15kg\n// Complete peak upper chest development.\n\nShoulder Press, Dumbbell / 4x8 / 12.5kg\n// Finish maximum shoulder development.\n\nTriceps Pushdown, Cable / 4x8 / 25kg\n// Complete peak triceps development.\n\nTriceps Extension, Dumbbell / 3x10 / 12kg\n// Finish maximum triceps development.\n\nLat Pulldown, Cable / 4x8 / 35kg","id":"mrhqsjme"},{"name":"D3 Wed - LowBod A","description":"Complete peak lat development.","exerciseText":"Squat, Barbell / 3x5 / 30kg\n// Final week of peak squat development.\n\nLeg Press / 4x8 / 80kg\n// Complete maximum leg development.\n\nRomanian Deadlift, Dumbbell / 3x8 / 30kg\n// Finish peak posterior chain development.\n\nLeg Extension, Leverage Machine / 4x10 / 30kg\n// Complete peak quadriceps development.\n\nSeated Leg Curl, Leverage Machine / 4x10 / 30kg\n// Finish peak hamstring development.\n\nCalf Press on Leg Press / 5x10 / 60kg\n// Complete maximum calf development.\n\nCrunch, Bodyweight / 4x20 / 0kg","id":"gsdjmigq"},{"name":"D5 Fri - UpBod B (Pull)","description":"Finish peak core development.","exerciseText":"Lat Pulldown, Cable / 4x6 / 35kg\n// Final week of peak lat development.\n\nIncline Row, Dumbbell / 4x6 / 12.5kg\n// Complete peak back development.\n\nSeated Row, Cable / 4x8 / 30kg\n// Finish peak back development.\n\nBicep Curl, Barbell / 4x8 / 20kg\n// Complete peak biceps development.\n\nHammer Curl, Dumbbell / 3x10 / 12kg\n// Finish peak biceps development.\n\nFace Pull, Cable / 3x12 / 15kg","id":"xnugbsov"}],"id":"efpnsymw"},{"name":"Week 13","description":"Complete peak rear deltoid development.\n--- Week 13: Deload Week ---\nNote: Recovery week with reduced intensity and volume.","days":[{"name":"D1 Mon - UpBod A (Push) - DELOAD","exerciseText":"Bench Press, Barbell / 2x10 / 20kg\n// Light weight focusing on movement quality and recovery. Smooth, controlled reps with perfect form.\n\nIncline Bench Press, Dumbbell / 2x10 / 8kg\n// Reduced weight and volume for recovery while maintaining movement patterns.\n\nShoulder Press, Dumbbell / 2x10 / 7kg\n// Light shoulder work focusing on mobility and movement quality.\n\nTriceps Pushdown, Cable / 2x12 / 15kg\n// Light triceps work for active recovery and movement maintenance.\n\nLat Pulldown, Cable / 2x10 / 20kg","id":"bpcpnbvg"},{"name":"Day 2 (Tuesday) - Rest","description":"Light lat work focusing on movement quality and recovery.","exerciseText":"","id":"dugtyevl"},{"name":"D3 Wed - LowBod A - DELOAD","description":"Complete rest for maximum recovery during deload week.","exerciseText":"Squat, Barbell / 2x10 / 15kg\n// Very light squats focusing on mobility, form, and movement quality.\n\nLeg Press / 2x10 / 50kg\n// Light leg work for active recovery and movement maintenance.\n\nRomanian Deadlift, Dumbbell / 2x10 / 15kg\n// Light posterior chain work focusing on mobility and movement quality.\n\nLeg Extension, Leverage Machine / 2x12 / 15kg\n// Light quadriceps work for active recovery.\n\nSeated Leg Curl, Leverage Machine / 2x12 / 15kg\n// Light hamstring work for active recovery.\n\nCalf Press on Leg Press / 2x15 / 35kg\n// Light calf work focusing on mobility and movement quality.\n\nCrunch, Bodyweight / 2x15 / 0kg","id":"wssskksd"},{"name":"Day 4 (Thursday) - Rest","description":"Light core work for movement maintenance.","exerciseText":"","id":"rxvepleq"},{"name":"D5 Fri - UpBod B (Pull) - DELOAD","description":"Complete rest during deload week.","exerciseText":"Lat Pulldown, Cable / 2x10 / 20kg\n// Light lat work with close grip for active recovery.\n\nIncline Row, Dumbbell / 2x10 / 7kg\n// Light rowing work focusing on movement quality.\n\nSeated Row, Cable / 2x10 / 15kg\n// Light back work for active recovery and movement maintenance.\n\nBicep Curl, Barbell / 2x10 / 10kg\n// Light biceps work focusing on movement quality and recovery.\n\nFace Pull, Cable / 2x15 / 7kg","id":"iituofkn"},{"name":"Day 6 (Saturday) - Rest","description":"Light rear deltoid work for active recovery and posture maintenance.","exerciseText":"","id":"vtexvqxc"},{"name":"Day 7 (Sunday) - Rest","description":"Complete rest during deload week.","exerciseText":"","id":"ibmhqvzg"}],"id":"bcyigxny"},{"name":"Week 14","description":"Complete rest preparing for return to intensive training.\n--- Week 14: Continuation Week (Back to It!) ---\nNote: Return to peak intensity levels.","days":[{"name":"D1 Mon - UpBod A (Push)","exerciseText":"Bench Press, Barbell / 4x6 / 35kg\n// Return to peak intensity with refreshed energy from deload week.\n\nIncline Bench Press, Dumbbell / 3x8 / 15kg\n// Resume peak upper chest development with renewed focus.\n\nShoulder Press, Dumbbell / 4x8 / 12.5kg\n// Return to maximum shoulder development intensity.\n\nTriceps Pushdown, Cable / 4x8 / 25kg\n// Resume peak triceps development with full intensity.\n\nTriceps Extension, Dumbbell / 3x10 / 12kg\n// Return to maximum triceps development.\n\nLat Pulldown, Cable / 4x8 / 35kg","id":"lmppgeno"},{"name":"Day 2 (Tuesday) - Rest","description":"Resume peak lat development with renewed energy.","exerciseText":"","id":"gzddtdqh"},{"name":"D3 Wed - LowBod A","description":"Rest day for continued recovery and adaptation.","exerciseText":"Squat, Barbell / 3x5 / 30kg\n// Return to peak squat intensity with improved recovery.\n\nLeg Press / 4x8 / 80kg\n// Resume maximum leg development intensity.\n\nRomanian Deadlift, Dumbbell / 3x8 / 30kg\n// Return to peak posterior chain development.\n\nLeg Extension, Leverage Machine / 4x10 / 30kg\n// Resume peak quadriceps development.\n\nSeated Leg Curl, Leverage Machine / 4x10 / 30kg\n// Return to peak hamstring development.\n\nCalf Press on Leg Press / 5x10 / 60kg\n// Resume maximum calf development.\n\nCrunch, Bodyweight / 4x20 / 0kg","id":"mupxewhe"},{"name":"Day 4 (Thursday) - Rest","description":"Return to peak core development.","exerciseText":"","id":"sjjvexhv"},{"name":"D5 Fri - UpBod B (Pull)","description":"Rest day for continued adaptation.","exerciseText":"Lat Pulldown, Cable / 4x6 / 35kg\n// Return to peak lat development intensity.\n\nIncline Row, Dumbbell / 4x6 / 12.5kg\n// Resume peak back development with renewed focus.\n\nSeated Row, Cable / 4x8 / 30kg\n// Return to peak back development intensity.\n\nBicep Curl, Barbell / 4x8 / 20kg\n// Resume peak biceps development.\n\nHammer Curl, Dumbbell / 3x10 / 12kg\n// Return to peak biceps and forearm development.\n\nFace Pull, Cable / 3x12 / 15kg","id":"gfahbdul"},{"name":"Day 6 (Saturday) - Rest","description":"Resume peak rear deltoid development.","exerciseText":"","id":"urwdwmzp"},{"name":"Day 7 (Sunday) - Rest","description":"Rest day for continued adaptation and recovery.","exerciseText":"","id":"qcixxjlj"},{"name":"D5 Fri Opt - UpBod B (Pull - Restricted)","description":"Complete rest preparing for continued training progression.\n--- Optional Workouts ---\nOptional Friday Workout (Restricted Equipment - Building Gym - Upper Body Pull Focus)\nNote: Use if main Friday UpBod B (Pull) is not feasible due to equipment.","exerciseText":"Incline Row, Dumbbell / 3x8 / 10kg / progress: lp(1kg, 1, 0, 10%, 2, 8)\n// Single arm or both arms if bench available. Stand with feet shoulder-width apart, hinge at hips keeping back flat. Support non-working hand on bench or knee. Pull dumbbell to hip level, squeezing back muscles. Lower slowly with control.\n\nBicep Curl, Dumbbell / 3x10 / 8kg / progress: lp(1kg, 2, 0, 10%, 2, 10)\n// Stand or sit holding dumbbells with underhand grip. Keep elbows at sides and curl weights toward shoulders by contracting biceps. Squeeze biceps at top, then lower slowly with control. Focus on biceps isolation.\n\nBench Press, Barbell / 3x8 / 30kg\n// Standard bench press technique as described in main program.\n\nHammer Curl, Dumbbell / 3x10 / 8kg\n// Standard hammer curl technique with neutral grip as described in main program.\n\nShrug, Dumbbell / 3x12 / 15kg / progress: lp(1kg, 1, 0, 10%, 2, 12)","id":"rzjjhykm"},{"name":"Opt Sat/Sun - Full Body (Super Gym)","description":"Stand holding heavy dumbbells at sides with palms facing body. Elevate shoulders straight up toward ears by contracting trapezius muscles. Hold briefly at top, then lower slowly with control. Avoid rolling shoulders.\nOptional Weekend Workout (Super Gym Session - Full Body)\nNote: Use on Saturday or Sunday if you have access to fully equipped gym and want extra session.","exerciseText":"Squat, Barbell / 3x8 / 25kg / progress: lp(2.5kg, 1, 0, 10%, 2, 8)\n// Standard squat technique as described in main program.\n\nBench Press, Barbell / 3x8 / 30kg / progress: lp(1.25kg, 1, 0, 10%, 2, 8)\n// Standard bench press technique as described in main program.\n\nDeadlift, Barbell / 1x5 / 40kg / progress: lp(2.5kg, 1, 0, 10%, 2, 5)\n// Stand with mid-foot under bar. Hinge at hips and bend knees to grip bar outside legs with overhand or mixed grip. Keep back flat and chest up. Drive through feet and pull bar up, keeping it close to body. Extend hips and knees simultaneously. Lower by reversing motion with control.\n\nOverhead Press, Barbell / 3x8 / 20kg / progress: lp(1.25kg, 1, 0, 10%, 2, 8)\n// Stand with bar at front shoulder height in rack position. Grip slightly wider than shoulders. Press bar straight overhead until arms fully extended. Lower to shoulders with control. Keep core tight and avoid excessive back arch.\n\nLat Pulldown, Cable / 3x10 / 30kg / progress: lp(1.25kg, 1, 0, 10%, 2, 10)\n// Standard lat pulldown technique as described in main program.\n\nSeated Row, Cable / 3x10 / 25kg / progress: lp(1.25kg, 1, 0, 10%, 2, 10)\n// Standard seated row technique as described in main program.\n\nBicep Curl, Dumbbell / 3x10 / 8kg / progress: lp(1kg, 2, 0, 10%, 2, 10)\n// Standard dumbbell bicep curl technique as described in main program.\n\nTriceps Pushdown, Cable / 3x10 / 20kg\n// Standard triceps pushdown technique as described in main program.\n\nLeg Press / 3x10 / 70kg / progress: lp(2.5kg, 1, 0, 10%, 2, 10)\n// Standard leg press technique as described in main program.\n\nCrunch, Bodyweight / 3x15","id":"qbxdhzwv"}],"id":"fkdqlkia"}],"vtype":"planner"},"exercises":[],"days":[],"deletedDays":[],"url":"","isMultiweek":false,"name":"12-Week Maximum Muscle Size Program","weeks":[],"nextDay":1,"shortDescription":"","clonedAt":1748969367949,"description":"","id":"cvickztp","tags":[],"deletedWeeks":[],"author":"","vtype":"program"},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":180,"reminder":900},"units":"kg"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}