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{"exportedProgram":{"customExercises":{"uqvzxqrp":{"vtype":"custom_exercise","id":"uqvzxqrp","name":"Dead Hang","isDeleted":false,"types":["pull","upper"],"meta":{"targetMuscles":["Latissimus Dorsi"],"synergistMuscles":["Biceps Brachii","Brachialis","Brachioradialis","Trapezius Middle Fibers","Trapezius Lower Fibers","Teres Major","Wrist Flexors"],"bodyParts":[],"sortedEquipment":[]}}},"program":{"deletedExercises":[],"planner":{"name":"Min-Max 4x ","vtype":"planner","weeks":[{"name":"Week 1","days":[{"name":"Full Body","description":"Intro week","exerciseText":"progression / used: none / 0x1 0lb / progress: custom(lastWeight: 0lb, incr: 5lb) {~\n if (originalWeights[ns] == 0lb) {\n weights = completedWeights[ns]\n }\n var.isCompleted = programNumberOfSets == 1 ?\n completedReps[1] >= reps[1] :\n completedReps[1] >= reps[1] && completedReps[2] >= reps[2]\n if (var.isCompleted) {\n var.lastSetWeight = originalWeights[ns] == 0lb ? completedWeights[ns] : weights[ns]\n state.lastWeight = var.lastSetWeight\n weights = var.lastSetWeight + state.incr\n } else if (state.lastWeight != 0 && min(completedReps) < minReps) {\n weights = state.lastWeight\n reps += 2\n }\n~}\n\ndropsets / used: none / update: custom() {~\n if (week >= 8) {\n if (setIndex == 0) {\n weights[programNumberOfSets] = weights[programNumberOfSets - 2] * 0.75\n weights[programNumberOfSets - 1] = weights[programNumberOfSets - 2] * 0.75\n } else if (setIndex == programNumberOfSets - 2) {\n weights[programNumberOfSets] = completedWeights[programNumberOfSets - 2] * 0.75\n weights[programNumberOfSets - 1] = completedWeights[programNumberOfSets - 2] * 0.75\n }\n }\n~}\n\nmyoreps / used: none / update: custom() {~\n if (week >= 8) {\n if (setIndex == numberOfSets) {\n if (completedReps[numberOfSets] > 1) {\n numberOfSets += 1\n sets(numberOfSets, numberOfSets, 2, 2, 0, weights[numberOfSets], 5, 0, 0)\n }\n }\n }\n~}\n\n// [Video](https://youtu.be/y28L1m1PYUQ)\n//\n// **OG**: Lying Leg Curl > Subs: Seated Leg Curl, Nordic Ham Curl\n//\n// **Note**: Set the machine so that you get the biggest stretch possible at the bottom. Prevent your butt from popping up as you curl. \n//\nLying Leg Curl / 1x6-8 @9, 1x6-8 @10 / 60s / progress: custom() { ...progression }\n\n// [Video](https://youtu.be/v3N4tpPpmyQ)\n//\n// **OG**: Squat (Your Choice) > Subs: See Notes, See Notes\n//\n// **Note**: This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat, Hack Squat, Belt Squat, or Smith Machine Squat.\nSquat / 1x6-8 @7, 1x6-8 @8 / 180s / progress: custom() { ...progression }\n\n// [Video](https://youtu.be/ad0NL7TH2-I)\n//\n// **OG**: Barbell Incline Press > Subs: Smith Machine Incline Press, DB Incline Press\n//\n// **Note**: A 30° or 45° bench will work here. Pause for 1 second at the bottom of each rep while maintaining tension on the pecs.\nIncline Bench Press / 1x6-8 @8, 1x6-8 @9 / 180s / progress: custom() { ...progression }\n\n// [Video](https://youtu.be/xaOQJjzNrd8)\n//\n// **OG**: Incline DB Y-Raise > Subs: Cable Y-Raise, Machine Lateral Raise\n//\n// **Note**: Use a 30° incline bench (back against the bench) and lift the weight up and out in a Y shape.\nLateral Raise / 1x8-10 @10 / 60s / progress: custom() { ...progression }\n\n// [Video](https://youtu.be/oB27u_w3pX4)\n//\n// **OG**: Pull-Up (Wide Grip) > Subs: Lat Pulldown (Wide Grip), 1-Arm Cable Pulldown\n//\n// **Note**: Control the negative and feel your lats pulling apart. Full ROM!\nWide Pull Up / 1x6-8 @8, 1x6-8 @9 / 120s / progress: custom() { ...progression }\n\n// [Video](https://youtu.be/WMkCGNwo5ts)\n//\n// **OG**: Standing Calf Raise > Subs: Leg Press Calf Press, Donkey Calf Raise\n//\n// **Note**: 1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.\nA: Standing Calf Raise / 1x6-8 @10 / 60s / progress: custom() { ...progression }"},{"name":"Upper","exerciseText":"// [Video](https://youtu.be/7l859qd4E48)\n//\n// **OG**: Close-Grip Lat Pulldown > Subs: Close-Grip Pull-Up, 1-Arm Cable Pulldown\n//\n// **Note**: Lean back by ~15° and drive your elbows down as you squeeze your shoulder blades together. This should feel like a mix of lats and mid-traps.\nLat Pulldown / 1x8-10 @8, 1x8-10 @9 / 120s / progress: custom() { ...progression }\n\n// [Video](https://youtu.be/-FAxUZoPDc4)\n//\n// **OG**: Chest-Supported T-Bar Row > Subs: Chest-Supported Machine Row, Chest-Supported DB Row\n//\n// **Note**: Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep.\nT Bar Row / 1x8-10 @8, 1x8-10 @9 / 120s / progress: custom() { ...progression } / update: custom() { ...dropsets }\n\n// [Video](https://youtu.be/2KDc6iAcrAw)\n//\n// **OG**: Machine Shrug > Subs: Barbell Shrug, Cable Shrug-In\n//\n// **Note**: Think about shrugging \"up to your ears\". Use straps, if possible.\nShrug / 1x6-8 @9 / 60s / progress: custom() { ...progression }\n\n// [Video](https://youtu.be/qTSTOVVr8rU)\n//\n// **OG**: Machine Chest Press > Subs: Smith Machine Bench Press, DB Bench Press\n//\n// **Note**: 1 second pause at the bottom of each rep while maintaining tension on the pecs.\nChest Press, Leverage Machine / 1x8-10 @8, 1x8-10 @9 / 180s / progress: custom() { ...progression }\n\n// [Video](https://youtu.be/DX1WzS7k0Uc)\n//\n// **OG**: High-Cable Lateral Raise > Subs: DB Lateral Raise, Machine Lateral Raise\n//\n// **Note**: Set the cable at roughly hip height. Let your hand go slightly past your midline at the bottom of each rep to get a deep stretch on the side delt.\nLateral Raise, Cable / 1x8-10 @9, 1x8-10 @10 / 60s / progress: custom() { ...progression }\n\n// [Video](https://youtu.be/WkI6IHmYORY)\n//\n// **OG**: 1-Arm Reverse Pec Deck > Subs: Lying Reverse DB Flye, Reverse Cable Crossover\n//\n// **Note**: Sweep the weight out to create the largest semi-circle possible with your arm.\nReverse Fly / 1x8-10 @10 / 60s / progress: custom() { ...progression }\n\n// [Video](https://youtu.be/LvJM9V3D_CQ)\n//\n// **OG**: Cable Crunch > Subs: Weighted Crunch, Machine Crunch\n//\n// **Note**: Round your lower back as you crunch. Maintain a mind-muscle connection with your 6-pack.\nCrunch, Cable / 1x6-8 @9, 1x6-8 @10 / 60s / progress: custom() { ...progression }"},{"name":"Lower","exerciseText":"// [Video](https://youtu.be/G0_M9LBCT0o)\n//\n// **OG**: Leg Extension > Subs: Reverse Nordic, Sissy Squat\n//\n// **Note**: Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you can to pull your butt down into the seat (using straps can help here).\nLeg Extension / 1x8-10 @9, 1x8-10 @10 / 60s / progress: custom() { ...progression }\n\n// [Video](https://youtu.be/xbnan2iNh-Q)\n//\n// **OG**: Barbell RDL > Subs: DB RDL, Seated Cable Deadlift\n//\n// **Note**: Stick your glutes straight back as you lower the bar straight down, centered over the middle of your foot. Get a nice deep stretch at the bottom, but keep your spine neutral (don't round forward).\nRomanian Deadlift, Barbell / 1x6-8 @7, 1x6-8 @8 / 120s / progress: custom() { ...progression }\n\n// [Video](https://youtu.be/ELgSmlwFsFQ)\n//\n// **OG**: Machine Hip Thrust > Subs: Barbell Hip Thrust, 45° Hyperextension\n//\n// **Note**: Squeeze your glutes hard at the top and control the weight on the way down.\nHip Thrust / 1x6-8 @8, 1x6-8 @9 / 120s / progress: custom() { ...progression }\n\n// [Video](https://youtu.be/ksBaBSfmZf4)\n//\n// **OG**: Leg Press > Subs: Smith Machine Squat, Barbell Squat\n//\n// **Note**: Feet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding.\nLeg Press / 1x6-8 @9 / 120s / progress: custom() { ...progression }\n\n// [Video](https://youtu.be/WMkCGNwo5ts)\n//\n// **OG**: Standing Calf Raise > Subs: Leg Press Calf Press, Donkey Calf Raise\n//\n// **Note**: 1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.\nB: Standing Calf Raise / 1x8-10 @9, 1x8-10 @10 / 60s / progress: custom() { ...progression }"},{"name":"Arms/Delts","exerciseText":"// [Video](https://youtu.be/_w_Uan2dG-4)\n//\n// **OG**: Bayesian Cable Curl > Subs: Incline DB Curl, Standing DB Curl\n//\n// **Note**: As you curl, optionally lean forward to prevent the cable from hitting your wrist at the top. Control the negative and feel a deep stretch at the bottom of each rep.\nBicep Curl, Cable / 1x6-8 @9, 1x6-8 @10 / 60s / progress: custom() { ...progression }\n\n// [Video](https://youtu.be/7GvY7yTEepM)\n//\n// **OG**: Overhead Cable Triceps Extension > Subs: Overhead DB Triceps Extension, Skull Crusher\n//\n// **Note**: Feel a deep stretch on the triceps throughout the entire negative. \nTriceps Extension, Cable / 1x8-10 @9, 1x8-10 @10 / 60s / progress: custom() { ...progression }\n\n// [Video](https://youtu.be/J0l0qQCy80Q)\n//\n// **OG**: Modified Zottman Curl > Subs: DB Hammer Curl, Preacher Hammer Curl\n//\n// **Note**: Hammer curl on the way up and supinated curl (palms up) on the way down.\nHammer Curl, Dumbbell / 1x8-10 @10 / 60s / progress: custom() { ...progression }\n\n// [Video](https://youtu.be/FGJ64JyKod0)\n//\n// **OG**: Cable Triceps Kickback > Subs: Seated Dip Machine, Close-Grip Dip\n//\n// **Note**: Keep your upper arm behind your torso throughout the ROM.\nCable Kickback / 1x8-10 @9, 1x8-10 @10 / 60s / progress: custom() { ...progression } / update: custom() { ...dropsets }\n\n// [Video](https://youtu.be/HJx1sIZKDqk)\n//\n// **OG**: DB Wrist Curl > Subs: Cable Wrist Curl, N/A\n//\n// **Note**: Smooth, controlled reps.\nWrist Curl, Dumbbell / 1x8-10 @9, 1x8-10 @10 / 60s / progress: custom() { ...progression }\n\n// [Video](https://youtu.be/uCAoI5FnLhs)\n//\n// **OG**: DB Wrist Extension > Subs: Cable Wrist Extension, N/A\n//\n// **Note**: Smooth, controlled reps.\nReverse Wrist Curl / 1x8-10 @9, 1x8-10 @10 / 60s / progress: custom() { ...progression }\n\n// [Video](https://youtu.be/kSxgX6HIYxQ)\n//\n// **OG**: Alternating DB Curl > Subs: Barbell Curl, EZ-Bar Curl\n//\n// **Note**: Slow, controlled reps!\nBicep Curl / 1x6-8 @10 / 60s / progress: custom() { ...progression } / update: custom() { ...dropsets }\n\n// [Video](https://youtu.be/nc6pAci8Tpg)\n//\n// **OG**: Machine Lateral Raise > Subs: High-Cable Lateral Raise, DB Lateral Raise\n//\n// **Note**: Focus on squeezing your side delt to move the weight.\nLateral Raise, Leverage Machine / 1x8-10 @9, 1x8-10 @10 / 60s / progress: custom() { ...progression } / update: custom() { ...myoreps }\n\n// [Video](https://youtu.be/5M8uPbfQsbg)\n//\n// **OG**: Dead Hang (optional) > Subs: N/A, N/A\n//\n// **Note**: Try to add a few more seconds each week!\nDead Hang[1-6] / 2x1+ / progress: custom() {~\n reps = completedReps[ns]\n~}"}]},{"name":"Week 2","days":[{"name":"Full Body","exerciseText":"Lying Leg Curl[2-6] / 1x6-8 @10, 1x6-8 @10 / 60s\nSquat[2-6] / 1x6-8 @9, 1x6-8 @10 / 180s\nIncline Bench Press[2-6] / 1x6-8 @9, 1x6-8 @10\nLateral Raise[2-6] / 1x8-10 @10 / 60s\nWide Pull Up[2-6] / 1x6-8 @9, 1x6-8 @10 / 120s\nA: Standing Calf Raise[2-6] / 1x6-8 @10 / 60s"},{"name":"Upper","exerciseText":"Lat Pulldown[2-6] / 1x8-10 @9, 1x8-10 @10 / 120s\nT Bar Row[2-6] / 1x8-10 @9, 1x8-10 @10 / 120s\nShrug[2-6] / 1x6-8 @10 / 60s\nChest Press, Leverage Machine[2-6] / 1x8-10 @9, 1x8-10 @10 / 180s\nLateral Raise, Cable[2-6] / 1x8-10 @10, 1x8-10 @10 / 60s\nReverse Fly[2-6] / 1x8-10 @10 / 60s\nCrunch, Cable[2-6] / 1x6-8 @10, 1x6-8 @10 / 60s"},{"name":"Lower","exerciseText":"Leg Extension[2-6] / 1x8-10 @10, 1x8-10 @10 / 60s\nRomanian Deadlift, Barbell[2-6] / 1x6-8 @8, 1x6-8 @9 / 120s\nHip Thrust[2-6] / 1x6-8 @10, 1x6-8 @10 / 120s\nLeg Press[2-6] / 1x6-8 @10 / 120s\nB: Standing Calf Raise[2-6] / 1x8-10 @10, 1x8-10 @10 / 60s"},{"name":"Arms/Delts","exerciseText":"Bicep Curl, Cable[2-6] / 1x6-8 @10, 1x6-8 @10 / 60s\nTriceps Extension, Cable[2-6] / 1x8-10 @10, 1x8-10 @10 / 60s\nHammer Curl, Dumbbell[2-6] / 1x8-10 @10 / 60s\nCable Kickback[2-6] / 1x8-10 @10, 1x8-10 @10 / 60s\nWrist Curl, Dumbbell[2-6] / 1x8-10 @10, 1x8-10 @10 / 60s\nReverse Wrist Curl[2-6] / 1x8-10 @10, 1x8-10 @10 / 60s\nBicep Curl[2-6] / 1x6-8 @10 / 60s\nLateral Raise, Leverage Machine[2-6] / 1x8-10 @10, 1x8-10 @10 / 60s"}]},{"name":"Week 3","days":[{"name":"Full Body","exerciseText":""},{"name":"Upper","exerciseText":""},{"name":"Lower","exerciseText":""},{"name":"Arms/Delts","exerciseText":""}]},{"name":"Week 4","days":[{"name":"Full Body","exerciseText":""},{"name":"Upper","exerciseText":""},{"name":"Lower","exerciseText":""},{"name":"Arms/Delts","exerciseText":""}]},{"name":"Week 5","days":[{"name":"Full Body","exerciseText":""},{"name":"Upper","exerciseText":""},{"name":"Lower","exerciseText":""},{"name":"Arms/Delts","exerciseText":""}]},{"name":"Week 6","days":[{"name":"Full Body","exerciseText":""},{"name":"Upper","exerciseText":""},{"name":"Lower","exerciseText":""},{"name":"Arms/Delts","exerciseText":""}]},{"name":"Week 7","description":"Deload week","days":[{"name":"Full Body","exerciseText":"Lying Leg Curl / 1x6-8 @9, 1x6-8 @10 / 60s / progress: none\nSquat / 1x6-8 @7, 1x6-8 @8 / 180s / progress: none\nIncline Bench Press / 1x6-8 @8, 1x6-8 @9 / 180s / progress: none\nLateral Raise / 1x8-10 @10 / 60s / progress: none\nWide Pull Up / 1x6-8 @8, 1x6-8 @9 / 120s / progress: none\nA: Standing Calf Raise / 1x6-8 @10 / 60s / progress: none"},{"name":"Upper","exerciseText":"Lat Pulldown / 1x8-10 @8, 1x8-10 @9 / 120s / progress: none\nT Bar Row / 1x8-10 @8, 1x8-10 @9 / 120s / progress: none\nShrug / 1x6-8 @9 / 60s / progress: none\nChest Press, Leverage Machine / 1x8-10 @8, 1x8-10 @9 / 180s / progress: none\nLateral Raise, Cable / 1x8-10 @9, 1x8-10 @10 / 60s / progress: none\nReverse Fly / 1x8-10 @10 / 60s / progress: none\nCrunch, Cable / 1x6-8 @9, 1x6-8 @10 / 60s / progress: none"},{"name":"Lower","exerciseText":"Leg Extension / 1x8-10 @9, 1x8-10 @10 / 60s / progress: none\nRomanian Deadlift, Barbell / 1x6-8 @7, 1x6-8 @8 / 120s / progress: none\nHip Thrust / 1x6-8 @8, 1x6-8 @9 / 120s / progress: none\nLeg Press / 1x6-8 @9 / 120s / progress: none\nB: Standing Calf Raise / 1x8-10 @9, 1x8-10 @10 / 60s / progress: none"},{"name":"Arms/Delts","exerciseText":"Bicep Curl, Cable / 1x6-8 @9, 1x6-8 @10 / 60s / progress: none\nTriceps Extension, Cable / 1x8-10 @9, 1x8-10 @10 / 60s / progress: none\nHammer Curl, Dumbbell / 1x8-10 @10 / 60s / progress: none\nCable Kickback / 1x8-10 @9, 1x8-10 @10 / 60s / progress: none\nWrist Curl, Dumbbell / 1x8-10 @9, 1x8-10 @10 / 60s / progress: none\nReverse Wrist Curl / 1x8-10 @9, 1x8-10 @10 / 60s / progress: none\nBicep Curl / 1x6-8 @10 / 60s / progress: none\nLateral Raise, Leverage Machine / 1x8-10 @9, 1x8-10 @10 / 60s / progress: none\nDead Hang / 2x1+ / progress: none"}]},{"name":"Week 8","days":[{"name":"Full Body","exerciseText":"// **OG**: Lying Leg Curl > Subs: Seated Leg Curl, Nordic Ham Curl\n//\n// **Note**: Set the machine so that you get the biggest stretch possible at the bottom. Prevent your butt from popping up as you curl. \n//\n// **LSIT**: Lengthened Partials (Extend Set)\nLying Leg Curl[8-12] / 1x6-8 @10 (Full ROM), 1x6-8 @10 (Full ROM), 1x1+ (Partial) / 60s / progress: custom() { ...progression }\nSquat[8-12] / 1x6-8 @9, 1x6-8 @10 / 180s / progress: custom() { ...progression }\nIncline Bench Press[8-12] / 1x6-8 @9, 1x6-8 @10 / 180s / progress: custom() { ...progression }\nLateral Raise[8-12] / 1x8-10 @10 / 60s / progress: custom() { ...progression }\n// **OG**: Pull-Up (Wide Grip) > Subs: Lat Pulldown (Wide Grip), 1-Arm Cable Pulldown\n//\n// **Note**: Control the negative and feel your lats pulling apart. Full ROM!\n//\n// **LSIT**: Lengthened Partials (Extend Set)\nWide Pull Up[8-12] / 1x6-8 @9 (Full ROM), 1x6-8 @10 (Full ROM), 1x1+ (Partial) / 120s / progress: custom() { ...progression }\n// **OG**: Standing Calf Raise > Subs: Leg Press Calf Press, Donkey Calf Raise\n//\n// **Note**: 1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.\n//\n// **LSIT**: Lengthened Partials (Extend Set)\nA: Standing Calf Raise[8-12] / 1x6-8 @10 (Full ROM), 1x1+ (Partial) / 60s / progress: custom() { ...progression }"},{"name":"Upper","exerciseText":"// **OG**: Close-Grip Lat Pulldown > Subs: Close-Grip Pull-Up, 1-Arm Cable Pulldown\n//\n// **Note**: Lean back by ~15° and drive your elbows down as you squeeze your shoulder blades together. This should feel like a mix of lats and mid-traps.\n//\n// **LSIT**: Lengthened Partials (Extend Set)\nLat Pulldown[8-12] / 1x8-10 @9 (Full ROM), 1x8-10 @10 (Full ROM), 1x1+ (Partial) / 120s\n\n// **OG**: Chest-Supported T-Bar Row > Subs: Chest-Supported Machine Row, Chest-Supported DB Row\n//\n// **Note**: Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep.\n//\n// **LSIT**: Two Drop Sets (~25% per)\nT Bar Row[8-12] / 1x8-10 @9, 1x8-10 @10, 2x1+ (Dropset) / 120s\nShrug[8-12] / 1x6-8 @10 / 60s\n\n// **OG**: Machine Chest Press > Subs: Smith Machine Bench Press, DB Bench Press\n//\n// **Note**: 1 second pause at the bottom of each rep while maintaining tension on the pecs.\n//\n// **LSIT**: Weighted static hold (30 sec)\nChest Press, Leverage Machine[8-12] / 1x8-10 @9, 1x8-10 @10 / 180s\nLateral Raise, Cable[8-12] / 1x8-10 @10, 1x8-10 @10 / 60s\nReverse Fly[8-12] / 1x8-10 @10 / 60s\nCrunch, Cable[8-12] / 1x6-8 @10, 1x6-8 @10 / 60s"},{"name":"Lower","exerciseText":"// **OG**: Leg Extension > Subs: Reverse Nordic, Sissy Squat\n//\n// **Note**: Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you can to pull your butt down into the seat (using straps can help here).\n//\n// **LSIT**: Lengthened Partials (Extend Set)\nLeg Extension[8-12] / 1x8-10 @10 (Full ROM), 1x8-10 @10 (Full ROM), 1x1+ (Partial) / 60s\nRomanian Deadlift, Barbell[8-12] / 1x6-8 @8, 1x6-8 @9 / 120s\nHip Thrust[8-12] / 1x6-8 @10, 1x6-8 @10 / 120s\nLeg Press[8-12] / 1x6-8 @10 / 120s\n// **OG**: Standing Calf Raise > Subs: Leg Press Calf Press, Donkey Calf Raise\n//\n// **Note**: 1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.\n//\n// **LSIT**: Lengthened Partials (Extend Set)\nB: Standing Calf Raise[8-12] / 1x8-10 @10 (Full ROM), 1x8-10 @10 (Full ROM), 1x1+ (Partial) / 60s"},{"name":"Arms/Delts","exerciseText":"Bicep Curl, Cable[8-12] / 1x6-8 @10, 1x6-8 @10 / 60s\nTriceps Extension, Cable[8-12] / 1x8-10 @10, 1x8-10 @10 / 60s\nHammer Curl, Dumbbell[8-12] / 1x8-10 @10 / 60s\n// **OG**: Cable Triceps Kickback > Subs: Seated Dip Machine, Close-Grip Dip\n//\n// **Note**: Keep your upper arm behind your torso throughout the ROM.\n//\n// **LSIT**: Two Drop Sets (~25% per)\nCable Kickback[8-12] / 1x8-10 @10, 1x8-10 @10, 2x1+ (Dropset) / 60s\nWrist Curl, Dumbbell[8-12] / 1x8-10 @10, 1x8-10 @10 / 60s\nReverse Wrist Curl[8-12] / 1x8-10 @10, 1x8-10 @10 / 60s\n// **OG**: Alternating DB Curl > Subs: Barbell Curl, EZ-Bar Curl\n//\n// **Note**: Slow, controlled reps!\n//\n// **LSIT**: Two Drop Sets (~25% per)\nBicep Curl[8-12] / 1x6-8 @10, 2x1+ (Dropset) / 60s\n// **OG**: Machine Lateral Raise > Subs: High-Cable Lateral Raise, DB Lateral Raise\n//\n// **Note**: Focus on squeezing your side delt to move the weight.\n//\n// **LSIT**: Myo-reps\nLateral Raise, Leverage Machine[8-12] / 1x8-10 @10 60s, 1x8-10 @10 5s\nDead Hang[8-12] / 2x1+"}]},{"name":"Week 9","days":[{"name":"Full Body","exerciseText":""},{"name":"Upper","exerciseText":""},{"name":"Lower","exerciseText":""},{"name":"Arms/Delts","exerciseText":""}]},{"name":"Week 10","days":[{"name":"Full Body","exerciseText":""},{"name":"Upper","exerciseText":""},{"name":"Lower","exerciseText":""},{"name":"Arms/Delts","exerciseText":""}]},{"name":"Week 11","days":[{"name":"Full Body","exerciseText":""},{"name":"Upper","exerciseText":""},{"name":"Lower","exerciseText":""},{"name":"Arms/Delts","exerciseText":""}]},{"name":"Week 12","days":[{"name":"Full Body","exerciseText":""},{"name":"Upper","exerciseText":""},{"name":"Lower","exerciseText":""},{"name":"Arms/Delts","exerciseText":""}]}]},"exercises":[],"vtype":"program","days":[],"deletedDays":[],"url":"","isMultiweek":false,"name":"Min-Max 4x ","weeks":[],"nextDay":1,"shortDescription":"","clonedAt":1760357880305,"description":"","id":"aeixbyxd","tags":[],"deletedWeeks":[],"author":""},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":180,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}