This tool allows you to quickly build your weightlifting programs, ensure you have proper weekly volume per muscle group, and balance it with the time you spend in a gym. You can build multi-week programs, plan your mesocycles, deload weeks, testing 1RM weeks, and see the weekly undulation of volume and intensity of each exercise on a graph.
Set the program name, create weeks and days, type the list of exercises for each day, putting each exercise on a new line, along with the number of sets and reps after slash (/) character, like this:
Squat /3x3-5
Romanian Deadlift /3x8
Autocomplete will help you with the exercise names. You can also create custom exercises if they're missing in the library.
On the right you'll see Weekly Stats, where you can see the number of sets per week per muscle group, whether you're in the recommended range (indicated by color), strength/hypertrophy split, and if you hover a mouse over the numbers - you'll see what exercises contribute to that number, and how much.
The exercise syntax supports RPEs , percentage of 1RM, rest timers, various progressive overload types, etc. Read more about the features in the docs!
When you're done, you can convert this program to Liftosaur program, and run what you planned in the gym, using the Liftosaur app!
To use this program:
Install Liftosaur app
Copy the link to this program by clicking on below
Import the link in the app, on the Choose Program screen.
{"exportedProgram":{"customExercises":{"qugykcrj":{"id":"qugykcrj","isDeleted":false,"types":["pull","upper"],"name":"Single Arm Reverse Pec Deck","meta":{"sortedEquipment":[],"targetMuscles":["Deltoid Posterior"],"bodyParts":[],"synergistMuscles":["Trapezius Middle Fibers","Trapezius Lower Fibers","Infraspinatus","Teres Minor"]},"vtype":"custom_exercise"},"wzztizxj":{"id":"wzztizxj","isDeleted":false,"types":["pull","upper"],"name":"Modified Zottman Curl","meta":{"sortedEquipment":[],"bodyParts":[],"targetMuscles":["Biceps Brachii","Brachioradialis"],"synergistMuscles":["Brachialis","Wrist Flexors","Wrist Extensors"]},"vtype":"custom_exercise"},"hgjmjbri":{"id":"hgjmjbri","isDeleted":false,"types":["legs","lower","push"],"name":"Static Lunge, Smith Machine","meta":{"sortedEquipment":[],"targetMuscles":["Quadriceps","Gluteus Maximus"],"bodyParts":[],"synergistMuscles":["Hamstrings","Adductor Magnus","Soleus"]},"vtype":"custom_exercise"},"gqgdtils":{"id":"gqgdtils","isDeleted":false,"types":["legs","lower","push"],"name":"Rogers Squat","meta":{"sortedEquipment":[],"targetMuscles":["Quadriceps","Gluteus Maximus"],"bodyParts":[],"synergistMuscles":["Hamstrings","Adductor Magnus","Soleus"]},"vtype":"custom_exercise"},"piqqvhrx":{"id":"piqqvhrx","isDeleted":false,"types":["pull","upper"],"name":"Lat Pulldown - Close Grip","meta":{"sortedEquipment":[],"bodyParts":[],"targetMuscles":["Latissimus Dorsi"],"synergistMuscles":["Biceps Brachii","Brachialis","Brachioradialis","Trapezius Middle Fibers","Trapezius Lower Fibers","Teres Major","Deltoid Posterior"]},"vtype":"custom_exercise"},"nkwsiltm":{"isDeleted":false,"types":["lower","legs"],"largeImageUrl":"/externalimages/exercises/full/large/hipthrust_barbell_full_large.png","id":"nkwsiltm","vtype":"custom_exercise","smallImageUrl":"/externalimages/exercises/single/small/hipthrust_barbell_single_small.png","meta":{"sortedEquipment":[],"bodyParts":[],"targetMuscles":["Gluteus Maximus"],"synergistMuscles":["Hamstrings","Quadriceps"]},"name":"Hip Thrust Leverage Machine"},"rrnvvgtq":{"isDeleted":false,"types":["push","upper"],"id":"rrnvvgtq","vtype":"custom_exercise","smallImageUrl":"https://www.liftosaur.com/userimages/user-uploads/egedgruckx/pemczryz-rrnvvgtq.jpeg","meta":{"sortedEquipment":[],"bodyParts":[],"targetMuscles":["Triceps Brachii"],"synergistMuscles":["Pectoralis Major Clavicular Head","Pectoralis Major Sternal Head","Deltoid Anterior"]},"name":"Seated Dip Machine"},"cecrilvr":{"isDeleted":false,"types":["legs","lower"],"id":"cecrilvr","vtype":"custom_exercise","smallImageUrl":"https://www.liftosaur.com/userimages/user-uploads/egedgruckx/qgayytam-cecrilvr.jpeg","meta":{"sortedEquipment":[],"bodyParts":[],"targetMuscles":["Gastrocnemius"],"synergistMuscles":["Soleus"]},"name":"Smith Machine Calf Raise"},"ztvetkym":{"types":["pull","upper"],"isDeleted":false,"smallImageUrl":"https://www.liftosaur.com/userimages/user-uploads/xmjemzggzj/hkhjjatp-yrngdcsd.jpg","vtype":"custom_exercise","meta":{"synergistMuscles":["Deltoid Anterior","Serratus Anterior","Infraspinatus","Teres Minor","Trapezius Upper Fibers"],"targetMuscles":["Deltoid Lateral","Trapezius Lower Fibers","Trapezius Middle Fibers"],"bodyParts":[],"sortedEquipment":[]},"name":"Incline Dumbbell Y-Raise","id":"ztvetkym"}},"program":{"deletedExercises":[],"planner":{"vtype":"planner","name":"JN Min Max 5x","weeks":[{"name":"Week 1","days":[{"name":"Day 1 - Upper 1","exerciseText":"T3RestPauseTemplate / used: none / 1x12-18+ / 20kg 120s / update: custom() {~\n var.workingWeightFound = 0\n for (var.i in completedReps) {\n if (var.i < setIndex && completedReps[var.i] >= 12 && completedReps[var.i] <= 18) {\n var.workingWeightFound = 1\n }\n }\n if (setIndex > 0 && var.workingWeightFound == 0) {\n if (completedReps[setIndex] >= 12 && completedReps[setIndex] <= 18) {\n numberOfSets = setIndex + 4\n sets(setIndex + 1, numberOfSets, 4, 4, 1, completedWeights[setIndex], 20, 0, 0)\n } else if (completedReps[setIndex] < 12) {\n numberOfSets = numberOfSets + 1\n sets(numberOfSets, numberOfSets, 12, 18, 1, completedWeights[setIndex] - state.increment, 20, 0, 0)\n } else {\n numberOfSets = numberOfSets + 1\n sets(numberOfSets, numberOfSets, 12, 18, 1, completedWeights[setIndex] + state.increment, 20, 0, 0)\n }\n }\n~} / progress: custom(increment: 2.5kg, totalreps: 25) {~\n if (completedReps[ns] + completedReps[ns-1] + completedReps[ns-2] + completedReps[ns-3] >= state.totalreps) {\n weights = completedWeights[ns] + state.increment\n }\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.\n// alternatives: Smith Machine Incline Press | DB Incline Press\n// links: main=https://youtu.be/ad0NL7TH2-I | Smith Machine Incline Press=https://youtu.be/q3agRhqt_WA | DB Incline Press=https://youtu.be/dhSKkQdUzoA\n// warmup sets: 2-4 | rest: 3-5 min | RIR targets: set1=2, set2=1\nIncline Bench Press, Smith Machine / 1x7-7 55kg @8, 1x7-7 60kg @9 / progress: dp(2.5kg, 6, 8)\n// note: Pause for 1 second at the bottom of each rep while maintaining tension on the pecs\n// alternatives: DB Flye | Cable Flye\n// links: main=https://youtu.be/xei-JEpfAS4 | DB Flye=https://youtu.be/RnGCu_t0B3w | Cable Flye=https://youtu.be/FzWZ0eKMgoM\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=1, set2=0\nPec Deck / 1x6-7 105kg @9, 1x6-7 130kg @10 / progress: dp(2.5kg, 6, 8)\n// note: Use a 30° incline bench (back against the bench) and lift the weight up and out in a Y shape.\n// alternatives: Cable Y-Raise | Machine Lateral Raise\n// links: main=https://youtu.be/xaOQJjzNrd8 | Cable Y-Raise=https://youtu.be/xxnjF6ljHmg | Machine Lateral Raise=https://youtu.be/nc6pAci8Tpg\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=1, set2=0\nIncline Dumbbell Y-Raise / 1x9-10 @9, 1x9-10 @10 / 22.5kg / progress: dp(2.5kg, 8, 10)\n// note: Control the negative and feel your lats pulling apart. Full ROM!\n// alternatives: Lat Pulldown (Wide Grip) | 1-Arm Cable Pulldown\n// links: main=https://youtu.be/oB27u_w3pX4 | Lat Pulldown (Wide Grip)=https://youtu.be/nDl3VjkLPQE | 1-Arm Cable Pulldown=https://youtu.be/01pnZt1uVFI\n// warmup sets: 1-2 | rest: 2-3 min | RIR targets: set1=2, set2=1\nLat Pulldown / 1x8-8 38.5kg @8, 1x8-8 52.5kg @9 / progress: dp(2.5kg, 6, 8)\n// note: Pause for about 1 second at the top and then allow your shoulder blades to peel apart on the way back down, under control.\n// alternatives: Seated Cable Kelso Shrug | Incline DB Kelso Shrug\n// links: main=https://youtu.be/76rz0UNAlYI | Seated Cable Kelso Shrug=https://youtu.be/qULwEAa7Lfo | Incline DB Kelso Shrug=https://youtu.be/vYLLZHL9G0w\n// warmup sets: 1-2 | rest: 2-3 min | RIR targets: set1=2, set2=1\nbsw: Shrug, Leverage Machine / 1x6-7 92.5kg @8, 1x6-7 97.5kg @9 / progress: dp(2.5kg, 6, 8)\n// note: Keep your triceps firmly pinned against the pad as you curl. Smooth controlled reps.\n// alternatives: Machine Preacher Curl | DB Preacher Curl\n// links: main=https://youtu.be/zX0KvQCLbac | Machine Preacher Curl=https://youtu.be/CAOOYqfdAU4 | DB Preacher Curl=https://youtu.be/EWOxgi81xFA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=1, set2=0\nPreacher Curl, EZ Bar / 1x6-6 22.5kg @9, 1x6-6 40kg @10 / progress: dp(2.5kg, 6, 8)\n// note: You can use a rope or bar attachment for these, whichever you find more comfortable.\n// alternatives: Close-Grip Bench Press | Smith Machine JM Press\n// links: main=https://youtu.be/B5S2mbg0g5c | Close-Grip Bench Press=https://youtu.be/XnYH1RfVRKk | Smith Machine JM Press=https://youtu.be/WnhjBiezSa8\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=1, set2=0\nTriceps Pushdown / 1x7-7 @9, 1x7-7 @10 / 22.5kg / progress: dp(2.5kg, 6, 8)\n// note: Keep your body as rigid as possible throughout the ROM.\n// alternatives: Bent-Knee Dragon Flag | Lying Leg Raise\n// links: main=https://youtu.be/p6VfK1YDhhQ | Bent-Knee Dragon Flag=https://youtu.be/N7M5CR541Ak | Lying Leg Raise=https://youtu.be/4WTBHsoAS1I\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=1, set2=0\nCrunch, Cable / 1x6-7 130kg @9, 1x6-7 132.5kg @10 / progress: dp(2.5kg, 6, 8)","id":"gqrrrtyf"},{"name":"Day 2 - Lower 1","exerciseText":"// 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// alternatives: Seated Leg Curl | Nordic Ham Curl\n// links: main=https://youtu.be/y28L1m1PYUQ | Seated Leg Curl=https://youtu.be/oWJBLChYZOQ | Nordic Ham Curl=https://youtu.be/UbNb5Tsl46c\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=1, set2=0\nlower1: Seated Leg Curl / 1x6-7 372.5kg @9, 1x6-7 432.5kg @10 / progress: dp(2.5kg, 6, 8)\n// note: This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat, Hack Squat, Belt Squat, or Smith Machine Squat.\n// alternatives: See Notes | See Notes\n// links: main=https://youtu.be/v3N4tpPpmyQ | See Notes=N/A | See Notes=N/A\n// warmup sets: 2-4 | rest: 3-5 min | RIR targets: set1=3, set2=2\nlower1: Rogers Squat / 1x6-7 67.5kg @7, 1x6-7 77.5kg @8 / progress: dp(2.5kg, 6, 8)\n// note: Minimize contribution from your back leg!\n// alternatives: DB Lunge | Barbell Lunge\n// links: main=https://youtu.be/FPIsTw-jh5s | DB Lunge=https://youtu.be/9Pjs2YR2KcI | Barbell Lunge=https://youtu.be/DHSuW_Wsx6M\n// warmup sets: 2-4 | rest: 2-4 min | RIR targets: set1=1, set2=N/A\nlower1: Static Lunge, Smith Machine / 1x6-7 / 22.5kg @9 / progress: dp(2.5kg, 6, 8)\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// alternatives: Reverse Nordic | Sissy Squat\n// links: main=https://youtu.be/G0_M9LBCT0o | Reverse Nordic=https://youtu.be/aHS9tKzJXik | Sissy Squat=https://youtu.be/Ma99aw-VDJQ\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=1, set2=0\nlower1: Leg Extension / 1x6-7 315kg @9, 1x6-7 360kg @10 / progress: dp(2.5kg, 6, 8)\n// note: If possible, place foam pads in between the outside of your knees and the pads on the machine. This will increase your range of motion on the machine.\n// alternatives: Cable Hip Abduction | Standing Plate Abduction\n// links: main=https://youtu.be/iGd7fQffkkM | Cable Hip Abduction=https://youtu.be/uqF4qttYpN8 | Standing Plate Abduction=https://youtu.be/Y_qP7FEsn7A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nlower1: Hip Abductor / 1x6-7 / 387.5kg @10 / progress: dp(2.5kg, 6, 8)\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// alternatives: Leg Press Calf Press | Donkey Calf Raise\n// links: main=https://youtu.be/WMkCGNwo5ts | Leg Press Calf Press=https://youtu.be/-mcxziH_KdM | Donkey Calf Raise=https://youtu.be/LC9SO-pIXqA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=1, set2=0\nlower1: Seated Calf Raise, Leverage Machine / 1x6-7 @9, 1x6-7 @10 / 57.5kg / progress: dp(2.5kg, 6, 8)","id":"imqtxlqo"},{"name":"Day 4 - Upper 2","exerciseText":"// 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// alternatives: Close-Grip Pull-Up | 1-Arm Cable Pulldown\n// links: main=https://youtu.be/7l859qd4E48 | Close-Grip Pull-Up=https://youtu.be/3DnqKKfz6wY | 1-Arm Cable Pulldown=https://youtu.be/01pnZt1uVFI\n// warmup sets: 2-3 | rest: 2-3 min | RIR targets: set1=2, set2=1\nLat Pulldown - Close Grip / 1x10-10 131.5kg @8, 1x10-10 152.5kg @9 / progress: dp(2.5kg, 8, 10)\n// note: Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep.\n// alternatives: Chest-Supported Machine Row | Chest-Supported DB Row\n// links: main=https://youtu.be/-FAxUZoPDc4 | Chest-Supported Machine Row=https://youtu.be/QZ7VZpjNTG8 | Chest-Supported DB Row=https://youtu.be/Cmcv44jiQd0\n// warmup sets: 2-3 | rest: 2-3 min | RIR targets: set1=2, set2=1\nSeated Row, Leverage Machine / 1x10-8 65kg @8, 1x10-8 75kg @9 / progress: dp(2.5kg, 8, 10)\n// note: Think about shrugging \"up to your ears\". Use straps, if possible.\n// alternatives: Barbell Shrug | Cable Shrug-In\n// links: main=https://youtu.be/2KDc6iAcrAw | Barbell Shrug=https://youtu.be/CQDTdasj9BA | Cable Shrug-In=https://youtu.be/0EqU6-o3PAw\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=1, set2=N/A\nShrug, Leverage Machine / 1x6-6 / 72.5kg @9 / progress: dp(2.5kg, 6, 8)\n// note: 1 second pause at the bottom of each rep while maintaining tension on the pecs.\n// alternatives: Smith Machine Bench Press | DB Bench Press\n// links: main=https://youtu.be/qTSTOVVr8rU | Smith Machine Bench Press=https://youtu.be/cJ8JrXUQ3xQ | DB Bench Press=https://youtu.be/qmyToaabqdQ\n// warmup sets: 2-4 | rest: 3-5 min | RIR targets: set1=2, set2=1\nIncline Chest Press, Leverage Machine / 1x8-8 45kg @8, 1x8-8 55kg @9 / progress: dp(2.5kg, 8, 10)\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.\n// alternatives: DB Lateral Raise | Machine Lateral Raise\n// links: main=https://youtu.be/DX1WzS7k0Uc | DB Lateral Raise=https://youtu.be/Z8OrSIk_574 | Machine Lateral Raise=https://youtu.be/nc6pAci8Tpg\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=1, set2=0\nLateral Raise, Leverage Machine / 1x8-10 @9, 1x8-10 @10 / 67.5kg / progress: dp(2.5kg, 8, 10)\n// note: Sweep the weight out to create the largest semi-circle possible with your arm.\n// alternatives: Lying Reverse DB Flye | Reverse Cable Crossover\n// links: main=https://youtu.be/WkI6IHmYORY | Lying Reverse DB Flye=https://youtu.be/MXGZHJFQ9bE | Reverse Cable Crossover=https://youtu.be/STZ3Twq5fgc\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nSingle Arm Reverse Pec Deck / 1x8-10 / 87.5kg @10 / progress: dp(2.5kg, 8, 10)\n// note: Round your lower back as you crunch. Maintain a mind-muscle connection with your 6-pack.\n// alternatives: Weighted Crunch | Machine Crunch\n// links: main=https://youtu.be/LvJM9V3D_CQ | Weighted Crunch=https://youtu.be/Q_n8cSQLhog | Machine Crunch=https://youtu.be/KlxdhDSi5Dc\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=1, set2=0\nCable Crunch / 1x6-6 217.5kg @9, 1x6-6 227.5kg @10 / progress: dp(2.5kg, 6, 8)","id":"uvzwkfuk"},{"name":"Day 5 - Lower 2","exerciseText":"// 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// alternatives: Reverse Nordic | Sissy Squat\n// links: main=https://youtu.be/G0_M9LBCT0o | Reverse Nordic=https://youtu.be/aHS9tKzJXik | Sissy Squat=https://youtu.be/Ma99aw-VDJQ\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=1, set2=0\nlower2: Leg Extension / 1x8-8 382.5kg @9, 1x8-8 437.5kg @10 / progress: dp(2.5kg, 8, 10)\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).\n// alternatives: DB RDL | Seated Cable Deadlift\n// links: main=https://youtu.be/xbnan2iNh-Q | DB RDL=https://youtu.be/CaryZp20CuI | Seated Cable Deadlift=https://youtu.be/FCe6PIQbB-s\n// warmup sets: 2-3 | rest: 2-3 min | RIR targets: set1=3, set2=2\nlower2: Romanian Deadlift, Barbell / 1x6-7 62.5kg @7, 1x6-7 72.5kg @8 / progress: dp(2.5kg, 6, 8)\n// note: Squeeze your glutes hard at the top and control the weight on the way down.\n// alternatives: Barbell Hip Thrust | 45° Hyperextension\n// links: main=https://youtu.be/ELgSmlwFsFQ | Barbell Hip Thrust=https://youtu.be/8RwbLtfLu6A | 45° Hyperextension=https://youtu.be/1Rr1-FW6ZJs\n// warmup sets: 2-4 | rest: 2-3 min | RIR targets: set1=2, set2=1\nlower2: Hip Thrust Leverage Machine / 1x6-7 72.5kg @8, 1x6-7 82.5kg @9 / progress: dp(2.5kg, 6, 8)\n// note: Feet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding.\n// alternatives: Smith Machine Squat | Barbell Squat\n// links: main=https://youtu.be/ksBaBSfmZf4 | Smith Machine Squat=https://youtu.be/wSHxfQJe1ic | Barbell Squat=https://youtu.be/UGwmUJkTIx8\n// warmup sets: 2-4 | rest: 2-3 min | RIR targets: set1=1, set2=N/A\nlower2: Leg Press / 1x6-7 / 92.5kg @9 / progress: dp(2.5kg, 6, 8)\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// alternatives: Leg Press Calf Press | Donkey Calf Raise\n// links: main=https://youtu.be/WMkCGNwo5ts | Leg Press Calf Press=https://youtu.be/-mcxziH_KdM | Donkey Calf Raise=https://youtu.be/LC9SO-pIXqA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=1, set2=0\nlower2: Smith Machine Calf Raise / 1x8-9 @9, 1x8-9 @10 / 62.5kg / progress: dp(2.5kg, 8, 10)","id":"pqgqyqwo"},{"name":"Day 6 - Arms/Delts","exerciseText":"// 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.\n// alternatives: Incline DB Curl | Standing DB Curl\n// links: main=https://youtu.be/_w_Uan2dG-4 | Incline DB Curl=https://youtu.be/Nf1_Ok0LDcI | Standing DB Curl=https://youtu.be/vneVQlN7LR4\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=1, set2=0\nBicep Curl, Cable / 1x6-7 @9, 1x6-7 @10 / 45kg / progress: dp(2.5kg, 6, 8)\n// note: Feel a deep stretch on the triceps throughout the entire negative.\n// alternatives: Overhead DB Triceps Extension | Skull Crusher\n// links: main=https://youtu.be/7GvY7yTEepM | Overhead DB Triceps Extension=https://youtu.be/5KX0EjOTMaI | Skull Crusher=https://youtu.be/1n6xrEI5g0Q\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=1, set2=0\nTriceps Extension, Cable / 1x8-8 42.5kg @9, 1x7-8 47.5kg @10 / progress: dp(2.5kg, 8, 10)\n// note: Hammer curl on the way up and supinated curl (palms up) on the way down.\n// alternatives: DB Hammer Curl | Preacher Hammer Curl\n// links: main=https://youtu.be/J0l0qQCy80Q | DB Hammer Curl=https://youtu.be/AS4FeNiHyKg | Preacher Hammer Curl=https://youtu.be/sInGFVj-bJA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nModified Zottman Curl / 1x8-8 / 30kg @10 / progress: dp(2.5kg, 8, 10)\n// note: Keep your upper arm behind your torso throughout the ROM.\n// alternatives: Seated Dip Machine | Close-Grip Dip\n// links: main=https://youtu.be/FGJ64JyKod0 | Seated Dip Machine=https://youtu.be/BRueufxDP2Q | Close-Grip Dip=https://youtu.be/G7bonPtkitM\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=1, set2=0\nSeated Dip Machine / 1x9-9 85kg @9, 1x9-9 95kg @10 / progress: dp(2.5kg, 8, 10)\n// note: Smooth, controlled reps.\n// alternatives: Cable Wrist Curl | N/A\n// links: main=https://youtu.be/HJx1sIZKDqk | Cable Wrist Curl=https://youtu.be/S9NEwbiYEBE | N/A=N/A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=1, set2=0\nWrist Curl, Dumbbell / 1x8-9 22.5kg @9, 1x8-9 20kg @10 / progress: dp(2.5kg, 8, 10)\n// note: Smooth, controlled reps.\n// alternatives: Cable Wrist Extension | N/A\n// links: main=https://youtu.be/uCAoI5FnLhs | Cable Wrist Extension=https://youtu.be/_KI-O0zMv60 | N/A=N/A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=1, set2=0\nReverse Wrist Curl, Dumbbell / 1x8-9 15kg @9, 1x8-9 17.5kg @10 / progress: dp(2.5kg, 8, 10)\n// note: Slow, controlled reps!\n// alternatives: Barbell Curl | EZ-Bar Curl\n// links: main=https://youtu.be/kSxgX6HIYxQ | Barbell Curl=https://youtu.be/UvxrIuG-Xeg | EZ-Bar Curl=https://youtu.be/wXjPZdhUzBQ\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nPreacher Curl, EZ Bar / 1x6-6 / 22.5kg @10\n// note: Focus on squeezing your side delt to move the weight.\n// alternatives: High-Cable Lateral Raise | DB Lateral Raise\n// links: main=https://youtu.be/nc6pAci8Tpg | High-Cable Lateral Raise=https://youtu.be/DX1WzS7k0Uc | DB Lateral Raise=https://youtu.be/Z8OrSIk_574\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=1, set2=0\nLateral Raise, Leverage Machine / 1x8-10 @9, 1x8-10 @10 / 67.5kg\n// note: Try to add a few more seconds each week!\n// alternatives: N/A | N/A\n// links: main=https://youtu.be/5M8uPbfQsbg | N/A=N/A | N/A=N/A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nDead Hang / 2x1+ / @10 / progress: none","id":"akpyqdly"}],"id":"qydyydgf"},{"name":"Week 2","days":[{"name":"Day 1 - Upper 1","exerciseText":"// 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.\n// alternatives: Smith Machine Incline Press | DB Incline Press\n// links: main=https://youtu.be/ad0NL7TH2-I | Smith Machine Incline Press=https://youtu.be/q3agRhqt_WA | DB Incline Press=https://youtu.be/dhSKkQdUzoA\n// warmup sets: 2-4 | rest: 3-5 min | RIR targets: set1=1, set2=0\nIncline Bench Press, Smith Machine / 1x7-7 55kg @9, 1x7-7 60kg @10\n// note: Pause for 1 second at the bottom of each rep while maintaining tension on the pecs\n// alternatives: DB Flye | Cable Flye\n// links: main=https://youtu.be/xei-JEpfAS4 | DB Flye=https://youtu.be/RnGCu_t0B3w | Cable Flye=https://youtu.be/FzWZ0eKMgoM\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\nPec Deck / 1x6-7 105kg, 1x6-7 130kg / @10\n// note: Use a 30° incline bench (back against the bench) and lift the weight up and out in a Y shape.\n// alternatives: Cable Y-Raise | Machine Lateral Raise\n// links: main=https://youtu.be/xaOQJjzNrd8 | Cable Y-Raise=https://youtu.be/xxnjF6ljHmg | Machine Lateral Raise=https://youtu.be/nc6pAci8Tpg\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nIncline Dumbbell Y-Raise / 2x9-10 / 22.5kg @10\n// note: Control the negative and feel your lats pulling apart. Full ROM!\n// alternatives: Lat Pulldown (Wide Grip) | 1-Arm Cable Pulldown\n// links: main=https://youtu.be/oB27u_w3pX4 | Lat Pulldown (Wide Grip)=https://youtu.be/nDl3VjkLPQE | 1-Arm Cable Pulldown=https://youtu.be/01pnZt1uVFI\n// warmup sets: 1-2 | rest: 2-3 min | RIR targets: set1=1, set2=0\nLat Pulldown / 1x8-8 45.5kg @9, 1x8-8 52.5kg @10\n// note: Pause for about 1 second at the top and then allow your shoulder blades to peel apart on the way back down, under control.\n// alternatives: Seated Cable Kelso Shrug | Incline DB Kelso Shrug\n// links: main=https://youtu.be/76rz0UNAlYI | Seated Cable Kelso Shrug=https://youtu.be/qULwEAa7Lfo | Incline DB Kelso Shrug=https://youtu.be/vYLLZHL9G0w\n// warmup sets: 1-2 | rest: 2-3 min | RIR targets: set1=1, set2=0\nbsw: Shrug, Leverage Machine / 1x6-7 92.5kg @9, 1x6-7 97.5kg @10\n// note: Keep your triceps firmly pinned against the pad as you curl. Smooth controlled reps.\n// alternatives: Machine Preacher Curl | DB Preacher Curl\n// links: main=https://youtu.be/zX0KvQCLbac | Machine Preacher Curl=https://youtu.be/CAOOYqfdAU4 | DB Preacher Curl=https://youtu.be/EWOxgi81xFA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nPreacher Curl, EZ Bar / 1x6-6 22.5kg, 1x6-6 40kg / @10\n// note: You can use a rope or bar attachment for these, whichever you find more comfortable.\n// alternatives: Close-Grip Bench Press | Smith Machine JM Press\n// links: main=https://youtu.be/B5S2mbg0g5c | Close-Grip Bench Press=https://youtu.be/XnYH1RfVRKk | Smith Machine JM Press=https://youtu.be/WnhjBiezSa8\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nTriceps Pushdown / 2x7-7 / 22.5kg @10\n// note: Keep your body as rigid as possible throughout the ROM.\n// alternatives: Bent-Knee Dragon Flag | Lying Leg Raise\n// links: main=https://youtu.be/p6VfK1YDhhQ | Bent-Knee Dragon Flag=https://youtu.be/N7M5CR541Ak | Lying Leg Raise=https://youtu.be/4WTBHsoAS1I\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nCrunch, Cable / 1x6-7 130kg, 1x6-7 132.5kg / @10","id":"gkcbjefa"},{"name":"Day 2 - Lower 1","exerciseText":"// 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// alternatives: Seated Leg Curl | Nordic Ham Curl\n// links: main=https://youtu.be/y28L1m1PYUQ | Seated Leg Curl=https://youtu.be/oWJBLChYZOQ | Nordic Ham Curl=https://youtu.be/UbNb5Tsl46c\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\nlower1: Seated Leg Curl / 1x6-7 372.5kg, 1x6-7 432.5kg / @10\n// note: This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat, Hack Squat, Belt Squat, or Smith Machine Squat.\n// alternatives: See Notes | See Notes\n// links: main=https://youtu.be/v3N4tpPpmyQ | See Notes=N/A | See Notes=N/A\n// warmup sets: 2-4 | rest: 3-5 min | RIR targets: set1=1, set2=0\nlower1: Rogers Squat / 1x6-7 67.5kg @9, 1x6-7 77.5kg @10\n// note: Minimize contribution from your back leg!\n// alternatives: DB Lunge | Barbell Lunge\n// links: main=https://youtu.be/FPIsTw-jh5s | DB Lunge=https://youtu.be/9Pjs2YR2KcI | Barbell Lunge=https://youtu.be/DHSuW_Wsx6M\n// warmup sets: 2-4 | rest: 2-4 min | RIR targets: set1=0, set2=N/A\nlower1: Static Lunge, Smith Machine / 1x6-7 / 22.5kg @10\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// alternatives: Reverse Nordic | Sissy Squat\n// links: main=https://youtu.be/G0_M9LBCT0o | Reverse Nordic=https://youtu.be/aHS9tKzJXik | Sissy Squat=https://youtu.be/Ma99aw-VDJQ\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\nlower1: Leg Extension / 1x6-7 315kg, 1x6-7 360kg / @10\n// note: If possible, place foam pads in between the outside of your knees and the pads on the machine. This will increase your range of motion on the machine.\n// alternatives: Cable Hip Abduction | Standing Plate Abduction\n// links: main=https://youtu.be/iGd7fQffkkM | Cable Hip Abduction=https://youtu.be/uqF4qttYpN8 | Standing Plate Abduction=https://youtu.be/Y_qP7FEsn7A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nlower1: Hip Abductor / 1x6-7 / 387.5kg @10\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// alternatives: Leg Press Calf Press | Donkey Calf Raise\n// links: main=https://youtu.be/WMkCGNwo5ts | Leg Press Calf Press=https://youtu.be/-mcxziH_KdM | Donkey Calf Raise=https://youtu.be/LC9SO-pIXqA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nlower1: Seated Calf Raise, Leverage Machine / 2x6-7 / 57.5kg @10","id":"unxhaacu"},{"name":"Day 4 - Upper 2","exerciseText":"// 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// alternatives: Close-Grip Pull-Up | 1-Arm Cable Pulldown\n// links: main=https://youtu.be/7l859qd4E48 | Close-Grip Pull-Up=https://youtu.be/3DnqKKfz6wY | 1-Arm Cable Pulldown=https://youtu.be/01pnZt1uVFI\n// warmup sets: 2-3 | rest: 2-3 min | RIR targets: set1=1, set2=0\nLat Pulldown - Close Grip / 1x10-10 131.5kg @9, 1x10-10 152.5kg @10\n// note: Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep.\n// alternatives: Chest-Supported Machine Row | Chest-Supported DB Row\n// links: main=https://youtu.be/-FAxUZoPDc4 | Chest-Supported Machine Row=https://youtu.be/QZ7VZpjNTG8 | Chest-Supported DB Row=https://youtu.be/Cmcv44jiQd0\n// warmup sets: 2-3 | rest: 2-3 min | RIR targets: set1=1, set2=0\nSeated Row, Leverage Machine / 1x10-8 65kg @9, 1x10-8 75kg @10\n// note: Think about shrugging \"up to your ears\". Use straps, if possible.\n// alternatives: Barbell Shrug | Cable Shrug-In\n// links: main=https://youtu.be/2KDc6iAcrAw | Barbell Shrug=https://youtu.be/CQDTdasj9BA | Cable Shrug-In=https://youtu.be/0EqU6-o3PAw\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nShrug, Leverage Machine / 1x6-6 / 72.5kg @10\n// note: 1 second pause at the bottom of each rep while maintaining tension on the pecs.\n// alternatives: Smith Machine Bench Press | DB Bench Press\n// links: main=https://youtu.be/qTSTOVVr8rU | Smith Machine Bench Press=https://youtu.be/cJ8JrXUQ3xQ | DB Bench Press=https://youtu.be/qmyToaabqdQ\n// warmup sets: 2-4 | rest: 3-5 min | RIR targets: set1=1, set2=0\nIncline Chest Press, Leverage Machine / 1x8-8 45kg @9, 1x8-8 55kg @10\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.\n// alternatives: DB Lateral Raise | Machine Lateral Raise\n// links: main=https://youtu.be/DX1WzS7k0Uc | DB Lateral Raise=https://youtu.be/Z8OrSIk_574 | Machine Lateral Raise=https://youtu.be/nc6pAci8Tpg\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nLateral Raise, Leverage Machine / 2x8-10 / 67.5kg @10\n// note: Sweep the weight out to create the largest semi-circle possible with your arm.\n// alternatives: Lying Reverse DB Flye | Reverse Cable Crossover\n// links: main=https://youtu.be/WkI6IHmYORY | Lying Reverse DB Flye=https://youtu.be/MXGZHJFQ9bE | Reverse Cable Crossover=https://youtu.be/STZ3Twq5fgc\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nSingle Arm Reverse Pec Deck / 1x8-10 / 87.5kg @10\n// note: Round your lower back as you crunch. Maintain a mind-muscle connection with your 6-pack.\n// alternatives: Weighted Crunch | Machine Crunch\n// links: main=https://youtu.be/LvJM9V3D_CQ | Weighted Crunch=https://youtu.be/Q_n8cSQLhog | Machine Crunch=https://youtu.be/KlxdhDSi5Dc\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nCable Crunch / 1x6-6 217.5kg, 1x6-6 227.5kg / @10","id":"ravppido"},{"name":"Day 5 - Lower 2","exerciseText":"// 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// alternatives: Reverse Nordic | Sissy Squat\n// links: main=https://youtu.be/G0_M9LBCT0o | Reverse Nordic=https://youtu.be/aHS9tKzJXik | Sissy Squat=https://youtu.be/Ma99aw-VDJQ\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\nlower2: Leg Extension / 1x8-8 382.5kg, 1x8-8 437.5kg / @10\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).\n// alternatives: DB RDL | Seated Cable Deadlift\n// links: main=https://youtu.be/xbnan2iNh-Q | DB RDL=https://youtu.be/CaryZp20CuI | Seated Cable Deadlift=https://youtu.be/FCe6PIQbB-s\n// warmup sets: 2-3 | rest: 2-3 min | RIR targets: set1=2, set2=1\nlower2: Romanian Deadlift, Barbell / 1x6-7 62.5kg @8, 1x6-7 72.5kg @9\n// note: Squeeze your glutes hard at the top and control the weight on the way down.\n// alternatives: Barbell Hip Thrust | 45° Hyperextension\n// links: main=https://youtu.be/ELgSmlwFsFQ | Barbell Hip Thrust=https://youtu.be/8RwbLtfLu6A | 45° Hyperextension=https://youtu.be/1Rr1-FW6ZJs\n// warmup sets: 2-4 | rest: 2-3 min | RIR targets: set1=1, set2=0\nlower2: Hip Thrust Leverage Machine / 1x6-7 72.5kg @9, 1x6-7 82.5kg @10\n// note: Feet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding.\n// alternatives: Smith Machine Squat | Barbell Squat\n// links: main=https://youtu.be/ksBaBSfmZf4 | Smith Machine Squat=https://youtu.be/wSHxfQJe1ic | Barbell Squat=https://youtu.be/UGwmUJkTIx8\n// warmup sets: 2-4 | rest: 2-3 min | RIR targets: set1=0, set2=N/A\nlower2: Leg Press / 1x6-7 / 92.5kg @10\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// alternatives: Leg Press Calf Press | Donkey Calf Raise\n// links: main=https://youtu.be/WMkCGNwo5ts | Leg Press Calf Press=https://youtu.be/-mcxziH_KdM | Donkey Calf Raise=https://youtu.be/LC9SO-pIXqA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nlower2: Smith Machine Calf Raise / 2x8-9 / 62.5kg @10","id":"mkgxaido"},{"name":"Day 6 - Arms/Delts","exerciseText":"// 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.\n// alternatives: Incline DB Curl | Standing DB Curl\n// links: main=https://youtu.be/_w_Uan2dG-4 | Incline DB Curl=https://youtu.be/Nf1_Ok0LDcI | Standing DB Curl=https://youtu.be/vneVQlN7LR4\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nBicep Curl, Cable / 2x6-7 / 45kg @10\n// note: Feel a deep stretch on the triceps throughout the entire negative.\n// alternatives: Overhead DB Triceps Extension | Skull Crusher\n// links: main=https://youtu.be/7GvY7yTEepM | Overhead DB Triceps Extension=https://youtu.be/5KX0EjOTMaI | Skull Crusher=https://youtu.be/1n6xrEI5g0Q\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nTriceps Extension, Cable / 1x8-8 42.5kg, 1x7-8 47.5kg / @10\n// note: Hammer curl on the way up and supinated curl (palms up) on the way down.\n// alternatives: DB Hammer Curl | Preacher Hammer Curl\n// links: main=https://youtu.be/J0l0qQCy80Q | DB Hammer Curl=https://youtu.be/AS4FeNiHyKg | Preacher Hammer Curl=https://youtu.be/sInGFVj-bJA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nModified Zottman Curl / 1x8-8 / 30kg @10\n// note: Keep your upper arm behind your torso throughout the ROM.\n// alternatives: Seated Dip Machine | Close-Grip Dip\n// links: main=https://youtu.be/FGJ64JyKod0 | Seated Dip Machine=https://youtu.be/BRueufxDP2Q | Close-Grip Dip=https://youtu.be/G7bonPtkitM\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nSeated Dip Machine / 1x9-9 85kg, 1x9-9 95kg / @10\n// note: Smooth, controlled reps.\n// alternatives: Cable Wrist Curl | N/A\n// links: main=https://youtu.be/HJx1sIZKDqk | Cable Wrist Curl=https://youtu.be/S9NEwbiYEBE | N/A=N/A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nWrist Curl, Dumbbell / 1x8-9 22.5kg, 1x8-9 20kg / @10\n// note: Smooth, controlled reps.\n// alternatives: Cable Wrist Extension | N/A\n// links: main=https://youtu.be/uCAoI5FnLhs | Cable Wrist Extension=https://youtu.be/_KI-O0zMv60 | N/A=N/A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nReverse Wrist Curl, Dumbbell / 1x8-9 15kg, 1x8-9 17.5kg / @10\n// note: Slow, controlled reps!\n// alternatives: Barbell Curl | EZ-Bar Curl\n// links: main=https://youtu.be/kSxgX6HIYxQ | Barbell Curl=https://youtu.be/UvxrIuG-Xeg | EZ-Bar Curl=https://youtu.be/wXjPZdhUzBQ\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nPreacher Curl, EZ Bar / 1x6-6 / 22.5kg @10\n// note: Focus on squeezing your side delt to move the weight.\n// alternatives: High-Cable Lateral Raise | DB Lateral Raise\n// links: main=https://youtu.be/nc6pAci8Tpg | High-Cable Lateral Raise=https://youtu.be/DX1WzS7k0Uc | DB Lateral Raise=https://youtu.be/Z8OrSIk_574\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nLateral Raise, Leverage Machine / 2x8-10 / 67.5kg @10\n// note: Try to add a few more seconds each week!\n// alternatives: N/A | N/A\n// links: main=https://youtu.be/5M8uPbfQsbg | N/A=N/A | N/A=N/A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nDead Hang / 2x1+ / @10 / progress: none","id":"olhxmtgw"}],"id":"pphvuqyg"},{"name":"Week 3","days":[{"name":"Day 1 - Upper 1","exerciseText":"// 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.\n// alternatives: Smith Machine Incline Press | DB Incline Press\n// links: main=https://youtu.be/ad0NL7TH2-I | Smith Machine Incline Press=https://youtu.be/q3agRhqt_WA | DB Incline Press=https://youtu.be/dhSKkQdUzoA\n// warmup sets: 2-4 | rest: 3-5 min | RIR targets: set1=1, set2=0\nIncline Bench Press, Smith Machine / 1x7-7 55kg @9, 1x7-7 60kg @10\n// note: Pause for 1 second at the bottom of each rep while maintaining tension on the pecs\n// alternatives: DB Flye | Cable Flye\n// links: main=https://youtu.be/xei-JEpfAS4 | DB Flye=https://youtu.be/RnGCu_t0B3w | Cable Flye=https://youtu.be/FzWZ0eKMgoM\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\nPec Deck / 1x6-7 105kg, 1x6-7 130kg / @10\n// note: Use a 30° incline bench (back against the bench) and lift the weight up and out in a Y shape.\n// alternatives: Cable Y-Raise | Machine Lateral Raise\n// links: main=https://youtu.be/xaOQJjzNrd8 | Cable Y-Raise=https://youtu.be/xxnjF6ljHmg | Machine Lateral Raise=https://youtu.be/nc6pAci8Tpg\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nIncline Dumbbell Y-Raise / 2x9-10 / 22.5kg @10\n// note: Control the negative and feel your lats pulling apart. Full ROM!\n// alternatives: Lat Pulldown (Wide Grip) | 1-Arm Cable Pulldown\n// links: main=https://youtu.be/oB27u_w3pX4 | Lat Pulldown (Wide Grip)=https://youtu.be/nDl3VjkLPQE | 1-Arm Cable Pulldown=https://youtu.be/01pnZt1uVFI\n// warmup sets: 1-2 | rest: 2-3 min | RIR targets: set1=1, set2=0\nLat Pulldown / 1x8-8 45.5kg @9, 1x8-8 52.5kg @10\n// note: Pause for about 1 second at the top and then allow your shoulder blades to peel apart on the way back down, under control.\n// alternatives: Seated Cable Kelso Shrug | Incline DB Kelso Shrug\n// links: main=https://youtu.be/76rz0UNAlYI | Seated Cable Kelso Shrug=https://youtu.be/qULwEAa7Lfo | Incline DB Kelso Shrug=https://youtu.be/vYLLZHL9G0w\n// warmup sets: 1-2 | rest: 2-3 min | RIR targets: set1=1, set2=0\nbsw: Shrug, Leverage Machine / 1x6-7 92.5kg @9, 1x6-7 97.5kg @10\n// note: Keep your triceps firmly pinned against the pad as you curl. Smooth controlled reps.\n// alternatives: Machine Preacher Curl | DB Preacher Curl\n// links: main=https://youtu.be/zX0KvQCLbac | Machine Preacher Curl=https://youtu.be/CAOOYqfdAU4 | DB Preacher Curl=https://youtu.be/EWOxgi81xFA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nPreacher Curl, EZ Bar / 1x6-6 22.5kg, 1x6-6 40kg / @10\n// note: You can use a rope or bar attachment for these, whichever you find more comfortable.\n// alternatives: Close-Grip Bench Press | Smith Machine JM Press\n// links: main=https://youtu.be/B5S2mbg0g5c | Close-Grip Bench Press=https://youtu.be/XnYH1RfVRKk | Smith Machine JM Press=https://youtu.be/WnhjBiezSa8\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nTriceps Pushdown / 2x7-7 / 22.5kg @10\n// note: Keep your body as rigid as possible throughout the ROM.\n// alternatives: Bent-Knee Dragon Flag | Lying Leg Raise\n// links: main=https://youtu.be/p6VfK1YDhhQ | Bent-Knee Dragon Flag=https://youtu.be/N7M5CR541Ak | Lying Leg Raise=https://youtu.be/4WTBHsoAS1I\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nCrunch, Cable / 1x6-7 130kg, 1x6-7 132.5kg / @10","id":"vfqccndn"},{"name":"Day 2 - Lower 1","exerciseText":"// 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// alternatives: Seated Leg Curl | Nordic Ham Curl\n// links: main=https://youtu.be/y28L1m1PYUQ | Seated Leg Curl=https://youtu.be/oWJBLChYZOQ | Nordic Ham Curl=https://youtu.be/UbNb5Tsl46c\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\nlower1: Seated Leg Curl / 1x6-7 372.5kg, 1x6-7 432.5kg / @10\n// note: This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat, Hack Squat, Belt Squat, or Smith Machine Squat.\n// alternatives: See Notes | See Notes\n// links: main=https://youtu.be/v3N4tpPpmyQ | See Notes=N/A | See Notes=N/A\n// warmup sets: 2-4 | rest: 3-5 min | RIR targets: set1=1, set2=0\nlower1: Rogers Squat / 1x6-7 67.5kg @9, 1x6-7 77.5kg @10\n// note: Minimize contribution from your back leg!\n// alternatives: DB Lunge | Barbell Lunge\n// links: main=https://youtu.be/FPIsTw-jh5s | DB Lunge=https://youtu.be/9Pjs2YR2KcI | Barbell Lunge=https://youtu.be/DHSuW_Wsx6M\n// warmup sets: 2-4 | rest: 2-4 min | RIR targets: set1=0, set2=N/A\nlower1: Static Lunge, Smith Machine / 1x6-7 / 22.5kg @10\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// alternatives: Reverse Nordic | Sissy Squat\n// links: main=https://youtu.be/G0_M9LBCT0o | Reverse Nordic=https://youtu.be/aHS9tKzJXik | Sissy Squat=https://youtu.be/Ma99aw-VDJQ\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\nlower1: Leg Extension / 1x6-7 315kg, 1x6-7 360kg / @10\n// note: If possible, place foam pads in between the outside of your knees and the pads on the machine. This will increase your range of motion on the machine.\n// alternatives: Cable Hip Abduction | Standing Plate Abduction\n// links: main=https://youtu.be/iGd7fQffkkM | Cable Hip Abduction=https://youtu.be/uqF4qttYpN8 | Standing Plate Abduction=https://youtu.be/Y_qP7FEsn7A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nlower1: Hip Abductor / 1x6-7 / 387.5kg @10\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// alternatives: Leg Press Calf Press | Donkey Calf Raise\n// links: main=https://youtu.be/WMkCGNwo5ts | Leg Press Calf Press=https://youtu.be/-mcxziH_KdM | Donkey Calf Raise=https://youtu.be/LC9SO-pIXqA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nlower1: Seated Calf Raise, Leverage Machine / 2x6-7 / 57.5kg @10","id":"zjxtgwva"},{"name":"Day 4 - Upper 2","exerciseText":"// 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// alternatives: Close-Grip Pull-Up | 1-Arm Cable Pulldown\n// links: main=https://youtu.be/7l859qd4E48 | Close-Grip Pull-Up=https://youtu.be/3DnqKKfz6wY | 1-Arm Cable Pulldown=https://youtu.be/01pnZt1uVFI\n// warmup sets: 2-3 | rest: 2-3 min | RIR targets: set1=1, set2=0\nLat Pulldown - Close Grip / 1x10-10 131.5kg @9, 1x10-10 152.5kg @10\n// note: Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep.\n// alternatives: Chest-Supported Machine Row | Chest-Supported DB Row\n// links: main=https://youtu.be/-FAxUZoPDc4 | Chest-Supported Machine Row=https://youtu.be/QZ7VZpjNTG8 | Chest-Supported DB Row=https://youtu.be/Cmcv44jiQd0\n// warmup sets: 2-3 | rest: 2-3 min | RIR targets: set1=1, set2=0\nSeated Row, Leverage Machine / 1x10-8 65kg @9, 1x10-8 75kg @10\n// note: Think about shrugging \"up to your ears\". Use straps, if possible.\n// alternatives: Barbell Shrug | Cable Shrug-In\n// links: main=https://youtu.be/2KDc6iAcrAw | Barbell Shrug=https://youtu.be/CQDTdasj9BA | Cable Shrug-In=https://youtu.be/0EqU6-o3PAw\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nShrug, Leverage Machine / 1x6-6 / 72.5kg @10\n// note: 1 second pause at the bottom of each rep while maintaining tension on the pecs.\n// alternatives: Smith Machine Bench Press | DB Bench Press\n// links: main=https://youtu.be/qTSTOVVr8rU | Smith Machine Bench Press=https://youtu.be/cJ8JrXUQ3xQ | DB Bench Press=https://youtu.be/qmyToaabqdQ\n// warmup sets: 2-4 | rest: 3-5 min | RIR targets: set1=1, set2=0\nIncline Chest Press, Leverage Machine / 1x8-8 45kg @9, 1x8-8 55kg @10\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.\n// alternatives: DB Lateral Raise | Machine Lateral Raise\n// links: main=https://youtu.be/DX1WzS7k0Uc | DB Lateral Raise=https://youtu.be/Z8OrSIk_574 | Machine Lateral Raise=https://youtu.be/nc6pAci8Tpg\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nLateral Raise, Leverage Machine / 2x8-10 / 67.5kg @10\n// note: Sweep the weight out to create the largest semi-circle possible with your arm.\n// alternatives: Lying Reverse DB Flye | Reverse Cable Crossover\n// links: main=https://youtu.be/WkI6IHmYORY | Lying Reverse DB Flye=https://youtu.be/MXGZHJFQ9bE | Reverse Cable Crossover=https://youtu.be/STZ3Twq5fgc\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nSingle Arm Reverse Pec Deck / 1x8-10 / 87.5kg @10\n// note: Round your lower back as you crunch. Maintain a mind-muscle connection with your 6-pack.\n// alternatives: Weighted Crunch | Machine Crunch\n// links: main=https://youtu.be/LvJM9V3D_CQ | Weighted Crunch=https://youtu.be/Q_n8cSQLhog | Machine Crunch=https://youtu.be/KlxdhDSi5Dc\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nCable Crunch / 1x6-6 217.5kg, 1x6-6 227.5kg / @10","id":"kplgcibe"},{"name":"Day 5 - Lower 2","exerciseText":"// 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// alternatives: Reverse Nordic | Sissy Squat\n// links: main=https://youtu.be/G0_M9LBCT0o | Reverse Nordic=https://youtu.be/aHS9tKzJXik | Sissy Squat=https://youtu.be/Ma99aw-VDJQ\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\nlower2: Leg Extension / 1x8-8 382.5kg, 1x8-8 437.5kg / @10\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).\n// alternatives: DB RDL | Seated Cable Deadlift\n// links: main=https://youtu.be/xbnan2iNh-Q | DB RDL=https://youtu.be/CaryZp20CuI | Seated Cable Deadlift=https://youtu.be/FCe6PIQbB-s\n// warmup sets: 2-3 | rest: 2-3 min | RIR targets: set1=2, set2=1\nlower2: Romanian Deadlift, Barbell / 1x6-7 62.5kg @8, 1x6-7 72.5kg @9\n// note: Squeeze your glutes hard at the top and control the weight on the way down.\n// alternatives: Barbell Hip Thrust | 45° Hyperextension\n// links: main=https://youtu.be/ELgSmlwFsFQ | Barbell Hip Thrust=https://youtu.be/8RwbLtfLu6A | 45° Hyperextension=https://youtu.be/1Rr1-FW6ZJs\n// warmup sets: 2-4 | rest: 2-3 min | RIR targets: set1=1, set2=0\nlower2: Hip Thrust Leverage Machine / 1x6-7 72.5kg @9, 1x6-7 82.5kg @10\n// note: Feet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding.\n// alternatives: Smith Machine Squat | Barbell Squat\n// links: main=https://youtu.be/ksBaBSfmZf4 | Smith Machine Squat=https://youtu.be/wSHxfQJe1ic | Barbell Squat=https://youtu.be/UGwmUJkTIx8\n// warmup sets: 2-4 | rest: 2-3 min | RIR targets: set1=0, set2=N/A\nlower2: Leg Press / 1x6-7 / 92.5kg @10\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// alternatives: Leg Press Calf Press | Donkey Calf Raise\n// links: main=https://youtu.be/WMkCGNwo5ts | Leg Press Calf Press=https://youtu.be/-mcxziH_KdM | Donkey Calf Raise=https://youtu.be/LC9SO-pIXqA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nlower2: Smith Machine Calf Raise / 2x8-9 / 62.5kg @10","id":"ukcbqawx"},{"name":"Day 6 - Arms/Delts","exerciseText":"// 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.\n// alternatives: Incline DB Curl | Standing DB Curl\n// links: main=https://youtu.be/_w_Uan2dG-4 | Incline DB Curl=https://youtu.be/Nf1_Ok0LDcI | Standing DB Curl=https://youtu.be/vneVQlN7LR4\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nBicep Curl, Cable / 2x6-7 / 45kg @10\n// note: Feel a deep stretch on the triceps throughout the entire negative.\n// alternatives: Overhead DB Triceps Extension | Skull Crusher\n// links: main=https://youtu.be/7GvY7yTEepM | Overhead DB Triceps Extension=https://youtu.be/5KX0EjOTMaI | Skull Crusher=https://youtu.be/1n6xrEI5g0Q\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nTriceps Extension, Cable / 1x8-8 42.5kg, 1x7-8 47.5kg / @10\n// note: Hammer curl on the way up and supinated curl (palms up) on the way down.\n// alternatives: DB Hammer Curl | Preacher Hammer Curl\n// links: main=https://youtu.be/J0l0qQCy80Q | DB Hammer Curl=https://youtu.be/AS4FeNiHyKg | Preacher Hammer Curl=https://youtu.be/sInGFVj-bJA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nModified Zottman Curl / 1x8-8 / 30kg @10\n// note: Keep your upper arm behind your torso throughout the ROM.\n// alternatives: Seated Dip Machine | Close-Grip Dip\n// links: main=https://youtu.be/FGJ64JyKod0 | Seated Dip Machine=https://youtu.be/BRueufxDP2Q | Close-Grip Dip=https://youtu.be/G7bonPtkitM\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nSeated Dip Machine / 1x9-9 85kg, 1x9-9 95kg / @10\n// note: Smooth, controlled reps.\n// alternatives: Cable Wrist Curl | N/A\n// links: main=https://youtu.be/HJx1sIZKDqk | Cable Wrist Curl=https://youtu.be/S9NEwbiYEBE | N/A=N/A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nWrist Curl, Dumbbell / 1x8-9 22.5kg, 1x8-9 20kg / @10\n// note: Smooth, controlled reps.\n// alternatives: Cable Wrist Extension | N/A\n// links: main=https://youtu.be/uCAoI5FnLhs | Cable Wrist Extension=https://youtu.be/_KI-O0zMv60 | N/A=N/A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nReverse Wrist Curl, Dumbbell / 1x8-9 15kg, 1x8-9 17.5kg / @10\n// note: Slow, controlled reps!\n// alternatives: Barbell Curl | EZ-Bar Curl\n// links: main=https://youtu.be/kSxgX6HIYxQ | Barbell Curl=https://youtu.be/UvxrIuG-Xeg | EZ-Bar Curl=https://youtu.be/wXjPZdhUzBQ\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nPreacher Curl, EZ Bar / 1x6-6 / 22.5kg @10\n// note: Focus on squeezing your side delt to move the weight.\n// alternatives: High-Cable Lateral Raise | DB Lateral Raise\n// links: main=https://youtu.be/nc6pAci8Tpg | High-Cable Lateral Raise=https://youtu.be/DX1WzS7k0Uc | DB Lateral Raise=https://youtu.be/Z8OrSIk_574\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nLateral Raise, Leverage Machine / 2x8-10 / 67.5kg @10\n// note: Try to add a few more seconds each week!\n// alternatives: N/A | N/A\n// links: main=https://youtu.be/5M8uPbfQsbg | N/A=N/A | N/A=N/A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nDead Hang / 2x1+ / @10 / progress: none","id":"oxhsxalb"}],"id":"yxkbjljd"},{"name":"Week 4","days":[{"name":"Day 1 - Upper 1","exerciseText":"// 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.\n// alternatives: Smith Machine Incline Press | DB Incline Press\n// links: main=https://youtu.be/ad0NL7TH2-I | Smith Machine Incline Press=https://youtu.be/q3agRhqt_WA | DB Incline Press=https://youtu.be/dhSKkQdUzoA\n// warmup sets: 2-4 | rest: 3-5 min | RIR targets: set1=1, set2=0\nIncline Bench Press, Smith Machine / 1x7-7 55kg @9, 1x7-7 60kg @10\n// note: Pause for 1 second at the bottom of each rep while maintaining tension on the pecs\n// alternatives: DB Flye | Cable Flye\n// links: main=https://youtu.be/xei-JEpfAS4 | DB Flye=https://youtu.be/RnGCu_t0B3w | Cable Flye=https://youtu.be/FzWZ0eKMgoM\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\nPec Deck / 1x6-7 105kg, 1x6-7 130kg / @10\n// note: Use a 30° incline bench (back against the bench) and lift the weight up and out in a Y shape.\n// alternatives: Cable Y-Raise | Machine Lateral Raise\n// links: main=https://youtu.be/xaOQJjzNrd8 | Cable Y-Raise=https://youtu.be/xxnjF6ljHmg | Machine Lateral Raise=https://youtu.be/nc6pAci8Tpg\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nIncline Dumbbell Y-Raise / 2x9-10 / 22.5kg @10\n// note: Control the negative and feel your lats pulling apart. Full ROM!\n// alternatives: Lat Pulldown (Wide Grip) | 1-Arm Cable Pulldown\n// links: main=https://youtu.be/oB27u_w3pX4 | Lat Pulldown (Wide Grip)=https://youtu.be/nDl3VjkLPQE | 1-Arm Cable Pulldown=https://youtu.be/01pnZt1uVFI\n// warmup sets: 1-2 | rest: 2-3 min | RIR targets: set1=1, set2=0\nLat Pulldown / 1x8-8 45.5kg @9, 1x8-8 52.5kg @10\n// note: Pause for about 1 second at the top and then allow your shoulder blades to peel apart on the way back down, under control.\n// alternatives: Seated Cable Kelso Shrug | Incline DB Kelso Shrug\n// links: main=https://youtu.be/76rz0UNAlYI | Seated Cable Kelso Shrug=https://youtu.be/qULwEAa7Lfo | Incline DB Kelso Shrug=https://youtu.be/vYLLZHL9G0w\n// warmup sets: 1-2 | rest: 2-3 min | RIR targets: set1=1, set2=0\nbsw: Shrug, Leverage Machine / 1x6-7 92.5kg @9, 1x6-7 97.5kg @10\n// note: Keep your triceps firmly pinned against the pad as you curl. Smooth controlled reps.\n// alternatives: Machine Preacher Curl | DB Preacher Curl\n// links: main=https://youtu.be/zX0KvQCLbac | Machine Preacher Curl=https://youtu.be/CAOOYqfdAU4 | DB Preacher Curl=https://youtu.be/EWOxgi81xFA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nPreacher Curl, EZ Bar / 1x6-6 22.5kg, 1x6-6 40kg / @10\n// note: You can use a rope or bar attachment for these, whichever you find more comfortable.\n// alternatives: Close-Grip Bench Press | Smith Machine JM Press\n// links: main=https://youtu.be/B5S2mbg0g5c | Close-Grip Bench Press=https://youtu.be/XnYH1RfVRKk | Smith Machine JM Press=https://youtu.be/WnhjBiezSa8\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nTriceps Pushdown / 2x7-7 / 22.5kg @10\n// note: Keep your body as rigid as possible throughout the ROM.\n// alternatives: Bent-Knee Dragon Flag | Lying Leg Raise\n// links: main=https://youtu.be/p6VfK1YDhhQ | Bent-Knee Dragon Flag=https://youtu.be/N7M5CR541Ak | Lying Leg Raise=https://youtu.be/4WTBHsoAS1I\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nCrunch, Cable / 1x6-7 130kg, 1x6-7 132.5kg / @10","id":"ginvuifi"},{"name":"Day 2 - Lower 1","exerciseText":"// 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// alternatives: Seated Leg Curl | Nordic Ham Curl\n// links: main=https://youtu.be/y28L1m1PYUQ | Seated Leg Curl=https://youtu.be/oWJBLChYZOQ | Nordic Ham Curl=https://youtu.be/UbNb5Tsl46c\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\nlower1: Seated Leg Curl / 1x6-7 372.5kg, 1x6-7 432.5kg / @10\n// note: This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat, Hack Squat, Belt Squat, or Smith Machine Squat.\n// alternatives: See Notes | See Notes\n// links: main=https://youtu.be/v3N4tpPpmyQ | See Notes=N/A | See Notes=N/A\n// warmup sets: 2-4 | rest: 3-5 min | RIR targets: set1=1, set2=0\nlower1: Rogers Squat / 1x6-7 67.5kg @9, 1x6-7 77.5kg @10\n// note: Minimize contribution from your back leg!\n// alternatives: DB Lunge | Barbell Lunge\n// links: main=https://youtu.be/FPIsTw-jh5s | DB Lunge=https://youtu.be/9Pjs2YR2KcI | Barbell Lunge=https://youtu.be/DHSuW_Wsx6M\n// warmup sets: 2-4 | rest: 2-4 min | RIR targets: set1=0, set2=N/A\nlower1: Static Lunge, Smith Machine / 1x6-7 / 22.5kg @10\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// alternatives: Reverse Nordic | Sissy Squat\n// links: main=https://youtu.be/G0_M9LBCT0o | Reverse Nordic=https://youtu.be/aHS9tKzJXik | Sissy Squat=https://youtu.be/Ma99aw-VDJQ\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\nlower1: Leg Extension / 1x6-7 315kg, 1x6-7 360kg / @10\n// note: If possible, place foam pads in between the outside of your knees and the pads on the machine. This will increase your range of motion on the machine.\n// alternatives: Cable Hip Abduction | Standing Plate Abduction\n// links: main=https://youtu.be/iGd7fQffkkM | Cable Hip Abduction=https://youtu.be/uqF4qttYpN8 | Standing Plate Abduction=https://youtu.be/Y_qP7FEsn7A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nlower1: Hip Abductor / 1x6-7 / 387.5kg @10\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// alternatives: Leg Press Calf Press | Donkey Calf Raise\n// links: main=https://youtu.be/WMkCGNwo5ts | Leg Press Calf Press=https://youtu.be/-mcxziH_KdM | Donkey Calf Raise=https://youtu.be/LC9SO-pIXqA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nlower1: Seated Calf Raise, Leverage Machine / 2x6-7 / 57.5kg @10","id":"jspjsakv"},{"name":"Day 4 - Upper 2","exerciseText":"// 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// alternatives: Close-Grip Pull-Up | 1-Arm Cable Pulldown\n// links: main=https://youtu.be/7l859qd4E48 | Close-Grip Pull-Up=https://youtu.be/3DnqKKfz6wY | 1-Arm Cable Pulldown=https://youtu.be/01pnZt1uVFI\n// warmup sets: 2-3 | rest: 2-3 min | RIR targets: set1=1, set2=0\nLat Pulldown - Close Grip / 1x10-10 131.5kg @9, 1x10-10 152.5kg @10\n// note: Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep.\n// alternatives: Chest-Supported Machine Row | Chest-Supported DB Row\n// links: main=https://youtu.be/-FAxUZoPDc4 | Chest-Supported Machine Row=https://youtu.be/QZ7VZpjNTG8 | Chest-Supported DB Row=https://youtu.be/Cmcv44jiQd0\n// warmup sets: 2-3 | rest: 2-3 min | RIR targets: set1=1, set2=0\nSeated Row, Leverage Machine / 1x10-8 65kg @9, 1x10-8 75kg @10\n// note: Think about shrugging \"up to your ears\". Use straps, if possible.\n// alternatives: Barbell Shrug | Cable Shrug-In\n// links: main=https://youtu.be/2KDc6iAcrAw | Barbell Shrug=https://youtu.be/CQDTdasj9BA | Cable Shrug-In=https://youtu.be/0EqU6-o3PAw\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nShrug, Leverage Machine / 1x6-6 / 72.5kg @10\n// note: 1 second pause at the bottom of each rep while maintaining tension on the pecs.\n// alternatives: Smith Machine Bench Press | DB Bench Press\n// links: main=https://youtu.be/qTSTOVVr8rU | Smith Machine Bench Press=https://youtu.be/cJ8JrXUQ3xQ | DB Bench Press=https://youtu.be/qmyToaabqdQ\n// warmup sets: 2-4 | rest: 3-5 min | RIR targets: set1=1, set2=0\nIncline Chest Press, Leverage Machine / 1x8-8 45kg @9, 1x8-8 55kg @10\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.\n// alternatives: DB Lateral Raise | Machine Lateral Raise\n// links: main=https://youtu.be/DX1WzS7k0Uc | DB Lateral Raise=https://youtu.be/Z8OrSIk_574 | Machine Lateral Raise=https://youtu.be/nc6pAci8Tpg\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nLateral Raise, Leverage Machine / 2x8-10 / 67.5kg @10\n// note: Sweep the weight out to create the largest semi-circle possible with your arm.\n// alternatives: Lying Reverse DB Flye | Reverse Cable Crossover\n// links: main=https://youtu.be/WkI6IHmYORY | Lying Reverse DB Flye=https://youtu.be/MXGZHJFQ9bE | Reverse Cable Crossover=https://youtu.be/STZ3Twq5fgc\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nSingle Arm Reverse Pec Deck / 1x8-10 / 87.5kg @10\n// note: Round your lower back as you crunch. Maintain a mind-muscle connection with your 6-pack.\n// alternatives: Weighted Crunch | Machine Crunch\n// links: main=https://youtu.be/LvJM9V3D_CQ | Weighted Crunch=https://youtu.be/Q_n8cSQLhog | Machine Crunch=https://youtu.be/KlxdhDSi5Dc\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nCable Crunch / 1x6-6 217.5kg, 1x6-6 227.5kg / @10","id":"oobkdndt"},{"name":"Day 5 - Lower 2","exerciseText":"// 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// alternatives: Reverse Nordic | Sissy Squat\n// links: main=https://youtu.be/G0_M9LBCT0o | Reverse Nordic=https://youtu.be/aHS9tKzJXik | Sissy Squat=https://youtu.be/Ma99aw-VDJQ\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\nlower2: Leg Extension / 1x8-8 382.5kg, 1x8-8 437.5kg / @10\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).\n// alternatives: DB RDL | Seated Cable Deadlift\n// links: main=https://youtu.be/xbnan2iNh-Q | DB RDL=https://youtu.be/CaryZp20CuI | Seated Cable Deadlift=https://youtu.be/FCe6PIQbB-s\n// warmup sets: 2-3 | rest: 2-3 min | RIR targets: set1=2, set2=1\nlower2: Romanian Deadlift, Barbell / 1x6-7 62.5kg @8, 1x6-7 72.5kg @9\n// note: Squeeze your glutes hard at the top and control the weight on the way down.\n// alternatives: Barbell Hip Thrust | 45° Hyperextension\n// links: main=https://youtu.be/ELgSmlwFsFQ | Barbell Hip Thrust=https://youtu.be/8RwbLtfLu6A | 45° Hyperextension=https://youtu.be/1Rr1-FW6ZJs\n// warmup sets: 2-4 | rest: 2-3 min | RIR targets: set1=1, set2=0\nlower2: Hip Thrust Leverage Machine / 1x6-7 72.5kg @9, 1x6-7 82.5kg @10\n// note: Feet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding.\n// alternatives: Smith Machine Squat | Barbell Squat\n// links: main=https://youtu.be/ksBaBSfmZf4 | Smith Machine Squat=https://youtu.be/wSHxfQJe1ic | Barbell Squat=https://youtu.be/UGwmUJkTIx8\n// warmup sets: 2-4 | rest: 2-3 min | RIR targets: set1=0, set2=N/A\nlower2: Leg Press / 1x6-7 / 92.5kg @10\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// alternatives: Leg Press Calf Press | Donkey Calf Raise\n// links: main=https://youtu.be/WMkCGNwo5ts | Leg Press Calf Press=https://youtu.be/-mcxziH_KdM | Donkey Calf Raise=https://youtu.be/LC9SO-pIXqA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nlower2: Smith Machine Calf Raise / 2x8-9 / 62.5kg @10","id":"squjuznb"},{"name":"Day 6 - Arms/Delts","exerciseText":"// 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.\n// alternatives: Incline DB Curl | Standing DB Curl\n// links: main=https://youtu.be/_w_Uan2dG-4 | Incline DB Curl=https://youtu.be/Nf1_Ok0LDcI | Standing DB Curl=https://youtu.be/vneVQlN7LR4\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nBicep Curl, Cable / 2x6-7 / 45kg @10\n// note: Feel a deep stretch on the triceps throughout the entire negative.\n// alternatives: Overhead DB Triceps Extension | Skull Crusher\n// links: main=https://youtu.be/7GvY7yTEepM | Overhead DB Triceps Extension=https://youtu.be/5KX0EjOTMaI | Skull Crusher=https://youtu.be/1n6xrEI5g0Q\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nTriceps Extension, Cable / 1x8-8 42.5kg, 1x7-8 47.5kg / @10\n// note: Hammer curl on the way up and supinated curl (palms up) on the way down.\n// alternatives: DB Hammer Curl | Preacher Hammer Curl\n// links: main=https://youtu.be/J0l0qQCy80Q | DB Hammer Curl=https://youtu.be/AS4FeNiHyKg | Preacher Hammer Curl=https://youtu.be/sInGFVj-bJA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nModified Zottman Curl / 1x8-8 / 30kg @10\n// note: Keep your upper arm behind your torso throughout the ROM.\n// alternatives: Seated Dip Machine | Close-Grip Dip\n// links: main=https://youtu.be/FGJ64JyKod0 | Seated Dip Machine=https://youtu.be/BRueufxDP2Q | Close-Grip Dip=https://youtu.be/G7bonPtkitM\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nSeated Dip Machine / 1x9-9 85kg, 1x9-9 95kg / @10\n// note: Smooth, controlled reps.\n// alternatives: Cable Wrist Curl | N/A\n// links: main=https://youtu.be/HJx1sIZKDqk | Cable Wrist Curl=https://youtu.be/S9NEwbiYEBE | N/A=N/A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nWrist Curl, Dumbbell / 1x8-9 22.5kg, 1x8-9 20kg / @10\n// note: Smooth, controlled reps.\n// alternatives: Cable Wrist Extension | N/A\n// links: main=https://youtu.be/uCAoI5FnLhs | Cable Wrist Extension=https://youtu.be/_KI-O0zMv60 | N/A=N/A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nReverse Wrist Curl, Dumbbell / 1x8-9 15kg, 1x8-9 17.5kg / @10\n// note: Slow, controlled reps!\n// alternatives: Barbell Curl | EZ-Bar Curl\n// links: main=https://youtu.be/kSxgX6HIYxQ | Barbell Curl=https://youtu.be/UvxrIuG-Xeg | EZ-Bar Curl=https://youtu.be/wXjPZdhUzBQ\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nPreacher Curl, EZ Bar / 1x6-6 / 22.5kg @10\n// note: Focus on squeezing your side delt to move the weight.\n// alternatives: High-Cable Lateral Raise | DB Lateral Raise\n// links: main=https://youtu.be/nc6pAci8Tpg | High-Cable Lateral Raise=https://youtu.be/DX1WzS7k0Uc | DB Lateral Raise=https://youtu.be/Z8OrSIk_574\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nLateral Raise, Leverage Machine / 2x8-10 / 67.5kg @10\n// note: Try to add a few more seconds each week!\n// alternatives: N/A | N/A\n// links: main=https://youtu.be/5M8uPbfQsbg | N/A=N/A | N/A=N/A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nDead Hang / 2x1+ / @10 / progress: none","id":"ocucvoen"}],"id":"lhuctgyi"},{"name":"Week 5","days":[{"name":"Day 1 - Upper 1","exerciseText":"// 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.\n// alternatives: Smith Machine Incline Press | DB Incline Press\n// links: main=https://youtu.be/ad0NL7TH2-I | Smith Machine Incline Press=https://youtu.be/q3agRhqt_WA | DB Incline Press=https://youtu.be/dhSKkQdUzoA\n// warmup sets: 2-4 | rest: 3-5 min | RIR targets: set1=1, set2=0\nIncline Bench Press, Smith Machine / 1x7-7 55kg @9, 1x7-7 60kg @10\n// note: Pause for 1 second at the bottom of each rep while maintaining tension on the pecs\n// alternatives: DB Flye | Cable Flye\n// links: main=https://youtu.be/xei-JEpfAS4 | DB Flye=https://youtu.be/RnGCu_t0B3w | Cable Flye=https://youtu.be/FzWZ0eKMgoM\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\nPec Deck / 1x6-7 105kg, 1x6-7 130kg / @10\n// note: Use a 30° incline bench (back against the bench) and lift the weight up and out in a Y shape.\n// alternatives: Cable Y-Raise | Machine Lateral Raise\n// links: main=https://youtu.be/xaOQJjzNrd8 | Cable Y-Raise=https://youtu.be/xxnjF6ljHmg | Machine Lateral Raise=https://youtu.be/nc6pAci8Tpg\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nIncline Dumbbell Y-Raise / 2x9-10 / 22.5kg @10\n// note: Control the negative and feel your lats pulling apart. Full ROM!\n// alternatives: Lat Pulldown (Wide Grip) | 1-Arm Cable Pulldown\n// links: main=https://youtu.be/oB27u_w3pX4 | Lat Pulldown (Wide Grip)=https://youtu.be/nDl3VjkLPQE | 1-Arm Cable Pulldown=https://youtu.be/01pnZt1uVFI\n// warmup sets: 1-2 | rest: 2-3 min | RIR targets: set1=1, set2=0\nLat Pulldown / 1x8-8 45.5kg @9, 1x8-8 52.5kg @10\n// note: Pause for about 1 second at the top and then allow your shoulder blades to peel apart on the way back down, under control.\n// alternatives: Seated Cable Kelso Shrug | Incline DB Kelso Shrug\n// links: main=https://youtu.be/76rz0UNAlYI | Seated Cable Kelso Shrug=https://youtu.be/qULwEAa7Lfo | Incline DB Kelso Shrug=https://youtu.be/vYLLZHL9G0w\n// warmup sets: 1-2 | rest: 2-3 min | RIR targets: set1=1, set2=0\nbsw: Shrug, Leverage Machine / 1x6-7 92.5kg @9, 1x6-7 97.5kg @10\n// note: Keep your triceps firmly pinned against the pad as you curl. Smooth controlled reps.\n// alternatives: Machine Preacher Curl | DB Preacher Curl\n// links: main=https://youtu.be/zX0KvQCLbac | Machine Preacher Curl=https://youtu.be/CAOOYqfdAU4 | DB Preacher Curl=https://youtu.be/EWOxgi81xFA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nPreacher Curl, EZ Bar / 1x6-6 22.5kg, 1x6-6 40kg / @10\n// note: You can use a rope or bar attachment for these, whichever you find more comfortable.\n// alternatives: Close-Grip Bench Press | Smith Machine JM Press\n// links: main=https://youtu.be/B5S2mbg0g5c | Close-Grip Bench Press=https://youtu.be/XnYH1RfVRKk | Smith Machine JM Press=https://youtu.be/WnhjBiezSa8\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nTriceps Pushdown / 2x7-7 / 22.5kg @10\n// note: Keep your body as rigid as possible throughout the ROM.\n// alternatives: Bent-Knee Dragon Flag | Lying Leg Raise\n// links: main=https://youtu.be/p6VfK1YDhhQ | Bent-Knee Dragon Flag=https://youtu.be/N7M5CR541Ak | Lying Leg Raise=https://youtu.be/4WTBHsoAS1I\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nCrunch, Cable / 1x6-7 130kg, 1x6-7 132.5kg / @10","id":"jzwoyewc"},{"name":"Day 2 - Lower 1","exerciseText":"// 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// alternatives: Seated Leg Curl | Nordic Ham Curl\n// links: main=https://youtu.be/y28L1m1PYUQ | Seated Leg Curl=https://youtu.be/oWJBLChYZOQ | Nordic Ham Curl=https://youtu.be/UbNb5Tsl46c\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\nlower1: Seated Leg Curl / 1x6-7 372.5kg, 1x6-7 432.5kg / @10\n// note: This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat, Hack Squat, Belt Squat, or Smith Machine Squat.\n// alternatives: See Notes | See Notes\n// links: main=https://youtu.be/v3N4tpPpmyQ | See Notes=N/A | See Notes=N/A\n// warmup sets: 2-4 | rest: 3-5 min | RIR targets: set1=1, set2=0\nlower1: Rogers Squat / 1x6-7 67.5kg @9, 1x6-7 77.5kg @10\n// note: Minimize contribution from your back leg!\n// alternatives: DB Lunge | Barbell Lunge\n// links: main=https://youtu.be/FPIsTw-jh5s | DB Lunge=https://youtu.be/9Pjs2YR2KcI | Barbell Lunge=https://youtu.be/DHSuW_Wsx6M\n// warmup sets: 2-4 | rest: 2-4 min | RIR targets: set1=0, set2=N/A\nlower1: Static Lunge, Smith Machine / 1x6-7 / 22.5kg @10\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// alternatives: Reverse Nordic | Sissy Squat\n// links: main=https://youtu.be/G0_M9LBCT0o | Reverse Nordic=https://youtu.be/aHS9tKzJXik | Sissy Squat=https://youtu.be/Ma99aw-VDJQ\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\nlower1: Leg Extension / 1x6-7 315kg, 1x6-7 360kg / @10\n// note: If possible, place foam pads in between the outside of your knees and the pads on the machine. This will increase your range of motion on the machine.\n// alternatives: Cable Hip Abduction | Standing Plate Abduction\n// links: main=https://youtu.be/iGd7fQffkkM | Cable Hip Abduction=https://youtu.be/uqF4qttYpN8 | Standing Plate Abduction=https://youtu.be/Y_qP7FEsn7A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nlower1: Hip Abductor / 1x6-7 / 387.5kg @10\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// alternatives: Leg Press Calf Press | Donkey Calf Raise\n// links: main=https://youtu.be/WMkCGNwo5ts | Leg Press Calf Press=https://youtu.be/-mcxziH_KdM | Donkey Calf Raise=https://youtu.be/LC9SO-pIXqA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nlower1: Seated Calf Raise, Leverage Machine / 2x6-7 / 57.5kg @10","id":"fzhxqkvo"},{"name":"Day 4 - Upper 2","exerciseText":"// 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// alternatives: Close-Grip Pull-Up | 1-Arm Cable Pulldown\n// links: main=https://youtu.be/7l859qd4E48 | Close-Grip Pull-Up=https://youtu.be/3DnqKKfz6wY | 1-Arm Cable Pulldown=https://youtu.be/01pnZt1uVFI\n// warmup sets: 2-3 | rest: 2-3 min | RIR targets: set1=1, set2=0\nLat Pulldown - Close Grip / 1x10-10 131.5kg @9, 1x10-10 152.5kg @10\n// note: Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep.\n// alternatives: Chest-Supported Machine Row | Chest-Supported DB Row\n// links: main=https://youtu.be/-FAxUZoPDc4 | Chest-Supported Machine Row=https://youtu.be/QZ7VZpjNTG8 | Chest-Supported DB Row=https://youtu.be/Cmcv44jiQd0\n// warmup sets: 2-3 | rest: 2-3 min | RIR targets: set1=1, set2=0\nSeated Row, Leverage Machine / 1x10-8 65kg @9, 1x10-8 75kg @10\n// note: Think about shrugging \"up to your ears\". Use straps, if possible.\n// alternatives: Barbell Shrug | Cable Shrug-In\n// links: main=https://youtu.be/2KDc6iAcrAw | Barbell Shrug=https://youtu.be/CQDTdasj9BA | Cable Shrug-In=https://youtu.be/0EqU6-o3PAw\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nShrug, Leverage Machine / 1x6-6 / 72.5kg @10\n// note: 1 second pause at the bottom of each rep while maintaining tension on the pecs.\n// alternatives: Smith Machine Bench Press | DB Bench Press\n// links: main=https://youtu.be/qTSTOVVr8rU | Smith Machine Bench Press=https://youtu.be/cJ8JrXUQ3xQ | DB Bench Press=https://youtu.be/qmyToaabqdQ\n// warmup sets: 2-4 | rest: 3-5 min | RIR targets: set1=1, set2=0\nIncline Chest Press, Leverage Machine / 1x8-8 45kg @9, 1x8-8 55kg @10\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.\n// alternatives: DB Lateral Raise | Machine Lateral Raise\n// links: main=https://youtu.be/DX1WzS7k0Uc | DB Lateral Raise=https://youtu.be/Z8OrSIk_574 | Machine Lateral Raise=https://youtu.be/nc6pAci8Tpg\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nLateral Raise, Leverage Machine / 2x8-10 / 67.5kg @10\n// note: Sweep the weight out to create the largest semi-circle possible with your arm.\n// alternatives: Lying Reverse DB Flye | Reverse Cable Crossover\n// links: main=https://youtu.be/WkI6IHmYORY | Lying Reverse DB Flye=https://youtu.be/MXGZHJFQ9bE | Reverse Cable Crossover=https://youtu.be/STZ3Twq5fgc\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nSingle Arm Reverse Pec Deck / 1x8-10 / 87.5kg @10\n// note: Round your lower back as you crunch. Maintain a mind-muscle connection with your 6-pack.\n// alternatives: Weighted Crunch | Machine Crunch\n// links: main=https://youtu.be/LvJM9V3D_CQ | Weighted Crunch=https://youtu.be/Q_n8cSQLhog | Machine Crunch=https://youtu.be/KlxdhDSi5Dc\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nCable Crunch / 1x6-6 217.5kg, 1x6-6 227.5kg / @10","id":"utzuyrut"},{"name":"Day 5 - Lower 2","exerciseText":"// 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// alternatives: Reverse Nordic | Sissy Squat\n// links: main=https://youtu.be/G0_M9LBCT0o | Reverse Nordic=https://youtu.be/aHS9tKzJXik | Sissy Squat=https://youtu.be/Ma99aw-VDJQ\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\nlower2: Leg Extension / 1x8-8 382.5kg, 1x8-8 437.5kg / @10\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).\n// alternatives: DB RDL | Seated Cable Deadlift\n// links: main=https://youtu.be/xbnan2iNh-Q | DB RDL=https://youtu.be/CaryZp20CuI | Seated Cable Deadlift=https://youtu.be/FCe6PIQbB-s\n// warmup sets: 2-3 | rest: 2-3 min | RIR targets: set1=2, set2=1\nlower2: Romanian Deadlift, Barbell / 1x6-7 62.5kg @8, 1x6-7 72.5kg @9\n// note: Squeeze your glutes hard at the top and control the weight on the way down.\n// alternatives: Barbell Hip Thrust | 45° Hyperextension\n// links: main=https://youtu.be/ELgSmlwFsFQ | Barbell Hip Thrust=https://youtu.be/8RwbLtfLu6A | 45° Hyperextension=https://youtu.be/1Rr1-FW6ZJs\n// warmup sets: 2-4 | rest: 2-3 min | RIR targets: set1=1, set2=0\nlower2: Hip Thrust Leverage Machine / 1x6-7 72.5kg @9, 1x6-7 82.5kg @10\n// note: Feet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding.\n// alternatives: Smith Machine Squat | Barbell Squat\n// links: main=https://youtu.be/ksBaBSfmZf4 | Smith Machine Squat=https://youtu.be/wSHxfQJe1ic | Barbell Squat=https://youtu.be/UGwmUJkTIx8\n// warmup sets: 2-4 | rest: 2-3 min | RIR targets: set1=0, set2=N/A\nlower2: Leg Press / 1x6-7 / 92.5kg @10\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// alternatives: Leg Press Calf Press | Donkey Calf Raise\n// links: main=https://youtu.be/WMkCGNwo5ts | Leg Press Calf Press=https://youtu.be/-mcxziH_KdM | Donkey Calf Raise=https://youtu.be/LC9SO-pIXqA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nlower2: Smith Machine Calf Raise / 2x8-9 / 62.5kg @10","id":"umrcarmn"},{"name":"Day 6 - Arms/Delts","exerciseText":"// 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.\n// alternatives: Incline DB Curl | Standing DB Curl\n// links: main=https://youtu.be/_w_Uan2dG-4 | Incline DB Curl=https://youtu.be/Nf1_Ok0LDcI | Standing DB Curl=https://youtu.be/vneVQlN7LR4\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nBicep Curl, Cable / 2x6-7 / 45kg @10\n// note: Feel a deep stretch on the triceps throughout the entire negative.\n// alternatives: Overhead DB Triceps Extension | Skull Crusher\n// links: main=https://youtu.be/7GvY7yTEepM | Overhead DB Triceps Extension=https://youtu.be/5KX0EjOTMaI | Skull Crusher=https://youtu.be/1n6xrEI5g0Q\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nTriceps Extension, Cable / 1x8-8 42.5kg, 1x7-8 47.5kg / @10\n// note: Hammer curl on the way up and supinated curl (palms up) on the way down.\n// alternatives: DB Hammer Curl | Preacher Hammer Curl\n// links: main=https://youtu.be/J0l0qQCy80Q | DB Hammer Curl=https://youtu.be/AS4FeNiHyKg | Preacher Hammer Curl=https://youtu.be/sInGFVj-bJA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nModified Zottman Curl / 1x8-8 / 30kg @10\n// note: Keep your upper arm behind your torso throughout the ROM.\n// alternatives: Seated Dip Machine | Close-Grip Dip\n// links: main=https://youtu.be/FGJ64JyKod0 | Seated Dip Machine=https://youtu.be/BRueufxDP2Q | Close-Grip Dip=https://youtu.be/G7bonPtkitM\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nSeated Dip Machine / 1x9-9 85kg, 1x9-9 95kg / @10\n// note: Smooth, controlled reps.\n// alternatives: Cable Wrist Curl | N/A\n// links: main=https://youtu.be/HJx1sIZKDqk | Cable Wrist Curl=https://youtu.be/S9NEwbiYEBE | N/A=N/A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nWrist Curl, Dumbbell / 1x8-9 22.5kg, 1x8-9 20kg / @10\n// note: Smooth, controlled reps.\n// alternatives: Cable Wrist Extension | N/A\n// links: main=https://youtu.be/uCAoI5FnLhs | Cable Wrist Extension=https://youtu.be/_KI-O0zMv60 | N/A=N/A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nReverse Wrist Curl, Dumbbell / 1x8-9 15kg, 1x8-9 17.5kg / @10\n// note: Slow, controlled reps!\n// alternatives: Barbell Curl | EZ-Bar Curl\n// links: main=https://youtu.be/kSxgX6HIYxQ | Barbell Curl=https://youtu.be/UvxrIuG-Xeg | EZ-Bar Curl=https://youtu.be/wXjPZdhUzBQ\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nPreacher Curl, EZ Bar / 1x6-6 / 22.5kg @10\n// note: Focus on squeezing your side delt to move the weight.\n// alternatives: High-Cable Lateral Raise | DB Lateral Raise\n// links: main=https://youtu.be/nc6pAci8Tpg | High-Cable Lateral Raise=https://youtu.be/DX1WzS7k0Uc | DB Lateral Raise=https://youtu.be/Z8OrSIk_574\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nLateral Raise, Leverage Machine / 2x8-10 / 67.5kg @10\n// note: Try to add a few more seconds each week!\n// alternatives: N/A | N/A\n// links: main=https://youtu.be/5M8uPbfQsbg | N/A=N/A | N/A=N/A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nDead Hang / 2x1+ / @10 / progress: none","id":"vfesgoas"}],"id":"pjwtajuk"},{"name":"Week 6","days":[{"name":"Day 1 - Upper 1","exerciseText":"// 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.\n// alternatives: Smith Machine Incline Press | DB Incline Press\n// links: main=https://youtu.be/ad0NL7TH2-I | Smith Machine Incline Press=https://youtu.be/q3agRhqt_WA | DB Incline Press=https://youtu.be/dhSKkQdUzoA\n// warmup sets: 2-4 | rest: 3-5 min | RIR targets: set1=1, set2=0\nIncline Bench Press, Smith Machine / 1x7-7 55kg @9, 1x7-7 60kg @10\n// note: Pause for 1 second at the bottom of each rep while maintaining tension on the pecs\n// alternatives: DB Flye | Cable Flye\n// links: main=https://youtu.be/xei-JEpfAS4 | DB Flye=https://youtu.be/RnGCu_t0B3w | Cable Flye=https://youtu.be/FzWZ0eKMgoM\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\nPec Deck / 1x6-7 105kg, 1x6-7 130kg / @10\n// note: Use a 30° incline bench (back against the bench) and lift the weight up and out in a Y shape.\n// alternatives: Cable Y-Raise | Machine Lateral Raise\n// links: main=https://youtu.be/xaOQJjzNrd8 | Cable Y-Raise=https://youtu.be/xxnjF6ljHmg | Machine Lateral Raise=https://youtu.be/nc6pAci8Tpg\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nIncline Dumbbell Y-Raise / 2x9-10 / 22.5kg @10\n// note: Control the negative and feel your lats pulling apart. Full ROM!\n// alternatives: Lat Pulldown (Wide Grip) | 1-Arm Cable Pulldown\n// links: main=https://youtu.be/oB27u_w3pX4 | Lat Pulldown (Wide Grip)=https://youtu.be/nDl3VjkLPQE | 1-Arm Cable Pulldown=https://youtu.be/01pnZt1uVFI\n// warmup sets: 1-2 | rest: 2-3 min | RIR targets: set1=1, set2=0\nLat Pulldown / 1x8-8 45.5kg @9, 1x8-8 52.5kg @10\n// note: Pause for about 1 second at the top and then allow your shoulder blades to peel apart on the way back down, under control.\n// alternatives: Seated Cable Kelso Shrug | Incline DB Kelso Shrug\n// links: main=https://youtu.be/76rz0UNAlYI | Seated Cable Kelso Shrug=https://youtu.be/qULwEAa7Lfo | Incline DB Kelso Shrug=https://youtu.be/vYLLZHL9G0w\n// warmup sets: 1-2 | rest: 2-3 min | RIR targets: set1=1, set2=0\nbsw: Shrug, Leverage Machine / 1x6-7 92.5kg @9, 1x6-7 97.5kg @10\n// note: Keep your triceps firmly pinned against the pad as you curl. Smooth controlled reps.\n// alternatives: Machine Preacher Curl | DB Preacher Curl\n// links: main=https://youtu.be/zX0KvQCLbac | Machine Preacher Curl=https://youtu.be/CAOOYqfdAU4 | DB Preacher Curl=https://youtu.be/EWOxgi81xFA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nPreacher Curl, EZ Bar / 1x6-6 22.5kg, 1x6-6 40kg / @10\n// note: You can use a rope or bar attachment for these, whichever you find more comfortable.\n// alternatives: Close-Grip Bench Press | Smith Machine JM Press\n// links: main=https://youtu.be/B5S2mbg0g5c | Close-Grip Bench Press=https://youtu.be/XnYH1RfVRKk | Smith Machine JM Press=https://youtu.be/WnhjBiezSa8\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nTriceps Pushdown / 2x7-7 / 22.5kg @10\n// note: Keep your body as rigid as possible throughout the ROM.\n// alternatives: Bent-Knee Dragon Flag | Lying Leg Raise\n// links: main=https://youtu.be/p6VfK1YDhhQ | Bent-Knee Dragon Flag=https://youtu.be/N7M5CR541Ak | Lying Leg Raise=https://youtu.be/4WTBHsoAS1I\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nCrunch, Cable / 1x6-7 130kg, 1x6-7 132.5kg / @10","id":"jcqwbiew"},{"name":"Day 2 - Lower 1","exerciseText":"// 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// alternatives: Seated Leg Curl | Nordic Ham Curl\n// links: main=https://youtu.be/y28L1m1PYUQ | Seated Leg Curl=https://youtu.be/oWJBLChYZOQ | Nordic Ham Curl=https://youtu.be/UbNb5Tsl46c\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\nlower1: Seated Leg Curl / 1x6-7 372.5kg, 1x6-7 432.5kg / @10\n// note: This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat, Hack Squat, Belt Squat, or Smith Machine Squat.\n// alternatives: See Notes | See Notes\n// links: main=https://youtu.be/v3N4tpPpmyQ | See Notes=N/A | See Notes=N/A\n// warmup sets: 2-4 | rest: 3-5 min | RIR targets: set1=1, set2=0\nlower1: Rogers Squat / 1x6-7 67.5kg @9, 1x6-7 77.5kg @10\n// note: Minimize contribution from your back leg!\n// alternatives: DB Lunge | Barbell Lunge\n// links: main=https://youtu.be/FPIsTw-jh5s | DB Lunge=https://youtu.be/9Pjs2YR2KcI | Barbell Lunge=https://youtu.be/DHSuW_Wsx6M\n// warmup sets: 2-4 | rest: 2-4 min | RIR targets: set1=0, set2=N/A\nlower1: Static Lunge, Smith Machine / 1x6-7 / 22.5kg @10\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// alternatives: Reverse Nordic | Sissy Squat\n// links: main=https://youtu.be/G0_M9LBCT0o | Reverse Nordic=https://youtu.be/aHS9tKzJXik | Sissy Squat=https://youtu.be/Ma99aw-VDJQ\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\nlower1: Leg Extension / 1x6-7 315kg, 1x6-7 360kg / @10\n// note: If possible, place foam pads in between the outside of your knees and the pads on the machine. This will increase your range of motion on the machine.\n// alternatives: Cable Hip Abduction | Standing Plate Abduction\n// links: main=https://youtu.be/iGd7fQffkkM | Cable Hip Abduction=https://youtu.be/uqF4qttYpN8 | Standing Plate Abduction=https://youtu.be/Y_qP7FEsn7A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nlower1: Hip Abductor / 1x6-7 / 387.5kg @10\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// alternatives: Leg Press Calf Press | Donkey Calf Raise\n// links: main=https://youtu.be/WMkCGNwo5ts | Leg Press Calf Press=https://youtu.be/-mcxziH_KdM | Donkey Calf Raise=https://youtu.be/LC9SO-pIXqA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nlower1: Seated Calf Raise, Leverage Machine / 2x6-7 / 57.5kg @10","id":"thvdwumu"},{"name":"Day 4 - Upper 2","exerciseText":"// 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// alternatives: Close-Grip Pull-Up | 1-Arm Cable Pulldown\n// links: main=https://youtu.be/7l859qd4E48 | Close-Grip Pull-Up=https://youtu.be/3DnqKKfz6wY | 1-Arm Cable Pulldown=https://youtu.be/01pnZt1uVFI\n// warmup sets: 2-3 | rest: 2-3 min | RIR targets: set1=1, set2=0\nLat Pulldown - Close Grip / 1x10-10 131.5kg @9, 1x10-10 152.5kg @10\n// note: Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep.\n// alternatives: Chest-Supported Machine Row | Chest-Supported DB Row\n// links: main=https://youtu.be/-FAxUZoPDc4 | Chest-Supported Machine Row=https://youtu.be/QZ7VZpjNTG8 | Chest-Supported DB Row=https://youtu.be/Cmcv44jiQd0\n// warmup sets: 2-3 | rest: 2-3 min | RIR targets: set1=1, set2=0\nSeated Row, Leverage Machine / 1x10-8 65kg @9, 1x10-8 75kg @10\n// note: Think about shrugging \"up to your ears\". Use straps, if possible.\n// alternatives: Barbell Shrug | Cable Shrug-In\n// links: main=https://youtu.be/2KDc6iAcrAw | Barbell Shrug=https://youtu.be/CQDTdasj9BA | Cable Shrug-In=https://youtu.be/0EqU6-o3PAw\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nShrug, Leverage Machine / 1x6-6 / 72.5kg @10\n// note: 1 second pause at the bottom of each rep while maintaining tension on the pecs.\n// alternatives: Smith Machine Bench Press | DB Bench Press\n// links: main=https://youtu.be/qTSTOVVr8rU | Smith Machine Bench Press=https://youtu.be/cJ8JrXUQ3xQ | DB Bench Press=https://youtu.be/qmyToaabqdQ\n// warmup sets: 2-4 | rest: 3-5 min | RIR targets: set1=1, set2=0\nIncline Chest Press, Leverage Machine / 1x8-8 45kg @9, 1x8-8 55kg @10\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.\n// alternatives: DB Lateral Raise | Machine Lateral Raise\n// links: main=https://youtu.be/DX1WzS7k0Uc | DB Lateral Raise=https://youtu.be/Z8OrSIk_574 | Machine Lateral Raise=https://youtu.be/nc6pAci8Tpg\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nLateral Raise, Leverage Machine / 2x8-10 / 67.5kg @10\n// note: Sweep the weight out to create the largest semi-circle possible with your arm.\n// alternatives: Lying Reverse DB Flye | Reverse Cable Crossover\n// links: main=https://youtu.be/WkI6IHmYORY | Lying Reverse DB Flye=https://youtu.be/MXGZHJFQ9bE | Reverse Cable Crossover=https://youtu.be/STZ3Twq5fgc\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nSingle Arm Reverse Pec Deck / 1x8-10 / 87.5kg @10\n// note: Round your lower back as you crunch. Maintain a mind-muscle connection with your 6-pack.\n// alternatives: Weighted Crunch | Machine Crunch\n// links: main=https://youtu.be/LvJM9V3D_CQ | Weighted Crunch=https://youtu.be/Q_n8cSQLhog | Machine Crunch=https://youtu.be/KlxdhDSi5Dc\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nCable Crunch / 1x6-6 217.5kg, 1x6-6 227.5kg / @10","id":"jdqazloz"},{"name":"Day 5 - Lower 2","exerciseText":"// 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// alternatives: Reverse Nordic | Sissy Squat\n// links: main=https://youtu.be/G0_M9LBCT0o | Reverse Nordic=https://youtu.be/aHS9tKzJXik | Sissy Squat=https://youtu.be/Ma99aw-VDJQ\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\nlower2: Leg Extension / 1x8-8 382.5kg, 1x8-8 437.5kg / @10\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).\n// alternatives: DB RDL | Seated Cable Deadlift\n// links: main=https://youtu.be/xbnan2iNh-Q | DB RDL=https://youtu.be/CaryZp20CuI | Seated Cable Deadlift=https://youtu.be/FCe6PIQbB-s\n// warmup sets: 2-3 | rest: 2-3 min | RIR targets: set1=2, set2=1\nlower2: Romanian Deadlift, Barbell / 1x6-7 62.5kg @8, 1x6-7 72.5kg @9\n// note: Squeeze your glutes hard at the top and control the weight on the way down.\n// alternatives: Barbell Hip Thrust | 45° Hyperextension\n// links: main=https://youtu.be/ELgSmlwFsFQ | Barbell Hip Thrust=https://youtu.be/8RwbLtfLu6A | 45° Hyperextension=https://youtu.be/1Rr1-FW6ZJs\n// warmup sets: 2-4 | rest: 2-3 min | RIR targets: set1=1, set2=0\nlower2: Hip Thrust Leverage Machine / 1x6-7 72.5kg @9, 1x6-7 82.5kg @10\n// note: Feet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding.\n// alternatives: Smith Machine Squat | Barbell Squat\n// links: main=https://youtu.be/ksBaBSfmZf4 | Smith Machine Squat=https://youtu.be/wSHxfQJe1ic | Barbell Squat=https://youtu.be/UGwmUJkTIx8\n// warmup sets: 2-4 | rest: 2-3 min | RIR targets: set1=0, set2=N/A\nlower2: Leg Press / 1x6-7 / 92.5kg @10\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// alternatives: Leg Press Calf Press | Donkey Calf Raise\n// links: main=https://youtu.be/WMkCGNwo5ts | Leg Press Calf Press=https://youtu.be/-mcxziH_KdM | Donkey Calf Raise=https://youtu.be/LC9SO-pIXqA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nlower2: Smith Machine Calf Raise / 2x8-9 / 62.5kg @10","id":"pqbufkwy"},{"name":"Day 6 - Arms/Delts","exerciseText":"// 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.\n// alternatives: Incline DB Curl | Standing DB Curl\n// links: main=https://youtu.be/_w_Uan2dG-4 | Incline DB Curl=https://youtu.be/Nf1_Ok0LDcI | Standing DB Curl=https://youtu.be/vneVQlN7LR4\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nBicep Curl, Cable / 2x6-7 / 45kg @10\n// note: Feel a deep stretch on the triceps throughout the entire negative.\n// alternatives: Overhead DB Triceps Extension | Skull Crusher\n// links: main=https://youtu.be/7GvY7yTEepM | Overhead DB Triceps Extension=https://youtu.be/5KX0EjOTMaI | Skull Crusher=https://youtu.be/1n6xrEI5g0Q\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nTriceps Extension, Cable / 1x8-8 42.5kg, 1x7-8 47.5kg / @10\n// note: Hammer curl on the way up and supinated curl (palms up) on the way down.\n// alternatives: DB Hammer Curl | Preacher Hammer Curl\n// links: main=https://youtu.be/J0l0qQCy80Q | DB Hammer Curl=https://youtu.be/AS4FeNiHyKg | Preacher Hammer Curl=https://youtu.be/sInGFVj-bJA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nModified Zottman Curl / 1x8-8 / 30kg @10\n// note: Keep your upper arm behind your torso throughout the ROM.\n// alternatives: Seated Dip Machine | Close-Grip Dip\n// links: main=https://youtu.be/FGJ64JyKod0 | Seated Dip Machine=https://youtu.be/BRueufxDP2Q | Close-Grip Dip=https://youtu.be/G7bonPtkitM\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nSeated Dip Machine / 1x9-9 85kg, 1x9-9 95kg / @10\n// note: Smooth, controlled reps.\n// alternatives: Cable Wrist Curl | N/A\n// links: main=https://youtu.be/HJx1sIZKDqk | Cable Wrist Curl=https://youtu.be/S9NEwbiYEBE | N/A=N/A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nWrist Curl, Dumbbell / 1x8-9 22.5kg, 1x8-9 20kg / @10\n// note: Smooth, controlled reps.\n// alternatives: Cable Wrist Extension | N/A\n// links: main=https://youtu.be/uCAoI5FnLhs | Cable Wrist Extension=https://youtu.be/_KI-O0zMv60 | N/A=N/A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nReverse Wrist Curl, Dumbbell / 1x8-9 15kg, 1x8-9 17.5kg / @10\n// note: Slow, controlled reps!\n// alternatives: Barbell Curl | EZ-Bar Curl\n// links: main=https://youtu.be/kSxgX6HIYxQ | Barbell Curl=https://youtu.be/UvxrIuG-Xeg | EZ-Bar Curl=https://youtu.be/wXjPZdhUzBQ\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nPreacher Curl, EZ Bar / 1x6-6 / 22.5kg @10\n// note: Focus on squeezing your side delt to move the weight.\n// alternatives: High-Cable Lateral Raise | DB Lateral Raise\n// links: main=https://youtu.be/nc6pAci8Tpg | High-Cable Lateral Raise=https://youtu.be/DX1WzS7k0Uc | DB Lateral Raise=https://youtu.be/Z8OrSIk_574\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nLateral Raise, Leverage Machine / 2x8-10 / 67.5kg @10\n// note: Try to add a few more seconds each week!\n// alternatives: N/A | N/A\n// links: main=https://youtu.be/5M8uPbfQsbg | N/A=N/A | N/A=N/A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nDead Hang / 2x1+ / @10 / progress: none","id":"hnolwnih"}],"id":"borcmqgv"},{"name":"Week 7","days":[{"name":"Day 1 - Upper 1","exerciseText":"// 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.\n// alternatives: Smith Machine Incline Press | DB Incline Press\n// links: main=https://youtu.be/ad0NL7TH2-I | Smith Machine Incline Press=https://youtu.be/q3agRhqt_WA | DB Incline Press=https://youtu.be/dhSKkQdUzoA\n// warmup sets: 2-4 | rest: 3-5 min | RIR targets: set1=2, set2=1\nIncline Bench Press, Smith Machine / 1x7-7 55kg @8, 1x7-7 60kg @9\n// note: Pause for 1 second at the bottom of each rep while maintaining tension on the pecs\n// alternatives: DB Flye | Cable Flye\n// links: main=https://youtu.be/xei-JEpfAS4 | DB Flye=https://youtu.be/RnGCu_t0B3w | Cable Flye=https://youtu.be/FzWZ0eKMgoM\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=1, set2=0\nPec Deck / 1x6-7 105kg @9, 1x6-7 130kg @10\n// note: Use a 30° incline bench (back against the bench) and lift the weight up and out in a Y shape.\n// alternatives: Cable Y-Raise | Machine Lateral Raise\n// links: main=https://youtu.be/xaOQJjzNrd8 | Cable Y-Raise=https://youtu.be/xxnjF6ljHmg | Machine Lateral Raise=https://youtu.be/nc6pAci8Tpg\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=1, set2=0\nIncline Dumbbell Y-Raise / 1x9-10 @9, 1x9-10 @10 / 22.5kg\n// note: Control the negative and feel your lats pulling apart. Full ROM!\n// alternatives: Lat Pulldown (Wide Grip) | 1-Arm Cable Pulldown\n// links: main=https://youtu.be/oB27u_w3pX4 | Lat Pulldown (Wide Grip)=https://youtu.be/nDl3VjkLPQE | 1-Arm Cable Pulldown=https://youtu.be/01pnZt1uVFI\n// warmup sets: 1-2 | rest: 2-3 min | RIR targets: set1=2, set2=1\nLat Pulldown / 1x8-8 38.5kg @8, 1x8-8 52.5kg @9\n// note: Pause for about 1 second at the top and then allow your shoulder blades to peel apart on the way back down, under control.\n// alternatives: Seated Cable Kelso Shrug | Incline DB Kelso Shrug\n// links: main=https://youtu.be/76rz0UNAlYI | Seated Cable Kelso Shrug=https://youtu.be/qULwEAa7Lfo | Incline DB Kelso Shrug=https://youtu.be/vYLLZHL9G0w\n// warmup sets: 1-2 | rest: 2-3 min | RIR targets: set1=2, set2=1\nbsw: Shrug, Leverage Machine / 1x6-7 92.5kg @8, 1x6-7 97.5kg @9\n// note: Keep your triceps firmly pinned against the pad as you curl. Smooth controlled reps.\n// alternatives: Machine Preacher Curl | DB Preacher Curl\n// links: main=https://youtu.be/zX0KvQCLbac | Machine Preacher Curl=https://youtu.be/CAOOYqfdAU4 | DB Preacher Curl=https://youtu.be/EWOxgi81xFA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=1, set2=0\nPreacher Curl, EZ Bar / 1x6-6 22.5kg @9, 1x6-6 40kg @10\n// note: You can use a rope or bar attachment for these, whichever you find more comfortable.\n// alternatives: Close-Grip Bench Press | Smith Machine JM Press\n// links: main=https://youtu.be/B5S2mbg0g5c | Close-Grip Bench Press=https://youtu.be/XnYH1RfVRKk | Smith Machine JM Press=https://youtu.be/WnhjBiezSa8\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=1, set2=0\nTriceps Pushdown / 1x7-7 @9, 1x7-7 @10 / 22.5kg\n// note: Keep your body as rigid as possible throughout the ROM.\n// alternatives: Bent-Knee Dragon Flag | Lying Leg Raise\n// links: main=https://youtu.be/p6VfK1YDhhQ | Bent-Knee Dragon Flag=https://youtu.be/N7M5CR541Ak | Lying Leg Raise=https://youtu.be/4WTBHsoAS1I\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=1, set2=0\nCrunch, Cable / 1x6-7 130kg @9, 1x6-7 132.5kg @10","id":"mikzaroc"},{"name":"Day 2 - Lower 1","exerciseText":"// 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// alternatives: Seated Leg Curl | Nordic Ham Curl\n// links: main=https://youtu.be/y28L1m1PYUQ | Seated Leg Curl=https://youtu.be/oWJBLChYZOQ | Nordic Ham Curl=https://youtu.be/UbNb5Tsl46c\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=1, set2=0\nlower1: Seated Leg Curl / 1x6-7 372.5kg @9, 1x6-7 432.5kg @10\n// note: This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat, Hack Squat, Belt Squat, or Smith Machine Squat.\n// alternatives: See Notes | See Notes\n// links: main=https://youtu.be/v3N4tpPpmyQ | See Notes=N/A | See Notes=N/A\n// warmup sets: 2-4 | rest: 3-5 min | RIR targets: set1=3, set2=2\nlower1: Rogers Squat / 1x6-7 67.5kg @7, 1x6-7 77.5kg @8\n// note: Minimize contribution from your back leg!\n// alternatives: DB Lunge | Barbell Lunge\n// links: main=https://youtu.be/FPIsTw-jh5s | DB Lunge=https://youtu.be/9Pjs2YR2KcI | Barbell Lunge=https://youtu.be/DHSuW_Wsx6M\n// warmup sets: 2-4 | rest: 2-4 min | RIR targets: set1=1, set2=N/A\nlower1: Static Lunge, Smith Machine / 1x6-7 / 22.5kg @9\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// alternatives: Reverse Nordic | Sissy Squat\n// links: main=https://youtu.be/G0_M9LBCT0o | Reverse Nordic=https://youtu.be/aHS9tKzJXik | Sissy Squat=https://youtu.be/Ma99aw-VDJQ\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=1, set2=0\nlower1: Leg Extension / 1x6-7 315kg @9, 1x6-7 360kg @10\n// note: If possible, place foam pads in between the outside of your knees and the pads on the machine. This will increase your range of motion on the machine.\n// alternatives: Cable Hip Abduction | Standing Plate Abduction\n// links: main=https://youtu.be/iGd7fQffkkM | Cable Hip Abduction=https://youtu.be/uqF4qttYpN8 | Standing Plate Abduction=https://youtu.be/Y_qP7FEsn7A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nlower1: Hip Abductor / 1x6-7 / 387.5kg @10\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// alternatives: Leg Press Calf Press | Donkey Calf Raise\n// links: main=https://youtu.be/WMkCGNwo5ts | Leg Press Calf Press=https://youtu.be/-mcxziH_KdM | Donkey Calf Raise=https://youtu.be/LC9SO-pIXqA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=1, set2=0\nlower1: Seated Calf Raise, Leverage Machine / 1x6-7 @9, 1x6-7 @10 / 57.5kg","id":"riyqqsqp"},{"name":"Day 4 - Upper 2","exerciseText":"// 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// alternatives: Close-Grip Pull-Up | 1-Arm Cable Pulldown\n// links: main=https://youtu.be/7l859qd4E48 | Close-Grip Pull-Up=https://youtu.be/3DnqKKfz6wY | 1-Arm Cable Pulldown=https://youtu.be/01pnZt1uVFI\n// warmup sets: 2-3 | rest: 2-3 min | RIR targets: set1=2, set2=1\nLat Pulldown - Close Grip / 1x10-10 131.5kg @8, 1x10-10 152.5kg @9\n// note: Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep.\n// alternatives: Chest-Supported Machine Row | Chest-Supported DB Row\n// links: main=https://youtu.be/-FAxUZoPDc4 | Chest-Supported Machine Row=https://youtu.be/QZ7VZpjNTG8 | Chest-Supported DB Row=https://youtu.be/Cmcv44jiQd0\n// warmup sets: 2-3 | rest: 2-3 min | RIR targets: set1=2, set2=1\nSeated Row, Leverage Machine / 1x10-8 65kg @8, 1x10-8 75kg @9\n// note: Think about shrugging \"up to your ears\". Use straps, if possible.\n// alternatives: Barbell Shrug | Cable Shrug-In\n// links: main=https://youtu.be/2KDc6iAcrAw | Barbell Shrug=https://youtu.be/CQDTdasj9BA | Cable Shrug-In=https://youtu.be/0EqU6-o3PAw\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=1, set2=N/A\nShrug, Leverage Machine / 1x6-6 / 72.5kg @9\n// note: 1 second pause at the bottom of each rep while maintaining tension on the pecs.\n// alternatives: Smith Machine Bench Press | DB Bench Press\n// links: main=https://youtu.be/qTSTOVVr8rU | Smith Machine Bench Press=https://youtu.be/cJ8JrXUQ3xQ | DB Bench Press=https://youtu.be/qmyToaabqdQ\n// warmup sets: 2-4 | rest: 3-5 min | RIR targets: set1=2, set2=1\nIncline Chest Press, Leverage Machine / 1x8-8 45kg @8, 1x8-8 55kg @9\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.\n// alternatives: DB Lateral Raise | Machine Lateral Raise\n// links: main=https://youtu.be/DX1WzS7k0Uc | DB Lateral Raise=https://youtu.be/Z8OrSIk_574 | Machine Lateral Raise=https://youtu.be/nc6pAci8Tpg\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=1, set2=0\nLateral Raise, Leverage Machine / 1x8-10 @9, 1x8-10 @10 / 67.5kg\n// note: Sweep the weight out to create the largest semi-circle possible with your arm.\n// alternatives: Lying Reverse DB Flye | Reverse Cable Crossover\n// links: main=https://youtu.be/WkI6IHmYORY | Lying Reverse DB Flye=https://youtu.be/MXGZHJFQ9bE | Reverse Cable Crossover=https://youtu.be/STZ3Twq5fgc\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nSingle Arm Reverse Pec Deck / 1x8-10 / 87.5kg @10\n// note: Round your lower back as you crunch. Maintain a mind-muscle connection with your 6-pack.\n// alternatives: Weighted Crunch | Machine Crunch\n// links: main=https://youtu.be/LvJM9V3D_CQ | Weighted Crunch=https://youtu.be/Q_n8cSQLhog | Machine Crunch=https://youtu.be/KlxdhDSi5Dc\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=1, set2=0\nCable Crunch / 1x6-6 217.5kg @9, 1x6-6 227.5kg @10","id":"qvtmrtlx"},{"name":"Day 5 - Lower 2","exerciseText":"// 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// alternatives: Reverse Nordic | Sissy Squat\n// links: main=https://youtu.be/G0_M9LBCT0o | Reverse Nordic=https://youtu.be/aHS9tKzJXik | Sissy Squat=https://youtu.be/Ma99aw-VDJQ\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=1, set2=0\nlower2: Leg Extension / 1x8-8 382.5kg @9, 1x8-8 437.5kg @10\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).\n// alternatives: DB RDL | Seated Cable Deadlift\n// links: main=https://youtu.be/xbnan2iNh-Q | DB RDL=https://youtu.be/CaryZp20CuI | Seated Cable Deadlift=https://youtu.be/FCe6PIQbB-s\n// warmup sets: 2-3 | rest: 2-3 min | RIR targets: set1=3, set2=2\nlower2: Romanian Deadlift, Barbell / 1x6-7 62.5kg @7, 1x6-7 72.5kg @8\n// note: Squeeze your glutes hard at the top and control the weight on the way down.\n// alternatives: Barbell Hip Thrust | 45° Hyperextension\n// links: main=https://youtu.be/ELgSmlwFsFQ | Barbell Hip Thrust=https://youtu.be/8RwbLtfLu6A | 45° Hyperextension=https://youtu.be/1Rr1-FW6ZJs\n// warmup sets: 2-4 | rest: 2-3 min | RIR targets: set1=2, set2=1\nlower2: Hip Thrust Leverage Machine / 1x6-7 72.5kg @8, 1x6-7 82.5kg @9\n// note: Feet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding.\n// alternatives: Smith Machine Squat | Barbell Squat\n// links: main=https://youtu.be/ksBaBSfmZf4 | Smith Machine Squat=https://youtu.be/wSHxfQJe1ic | Barbell Squat=https://youtu.be/UGwmUJkTIx8\n// warmup sets: 2-4 | rest: 2-3 min | RIR targets: set1=1, set2=N/A\nlower2: Leg Press / 1x6-7 / 92.5kg @9\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// alternatives: Leg Press Calf Press | Donkey Calf Raise\n// links: main=https://youtu.be/WMkCGNwo5ts | Leg Press Calf Press=https://youtu.be/-mcxziH_KdM | Donkey Calf Raise=https://youtu.be/LC9SO-pIXqA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=1, set2=0\nlower2: Smith Machine Calf Raise / 1x8-9 @9, 1x8-9 @10 / 62.5kg","id":"yfwlbewi"},{"name":"Day 6 - Arms/Delts","exerciseText":"// 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.\n// alternatives: Incline DB Curl | Standing DB Curl\n// links: main=https://youtu.be/_w_Uan2dG-4 | Incline DB Curl=https://youtu.be/Nf1_Ok0LDcI | Standing DB Curl=https://youtu.be/vneVQlN7LR4\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=1, set2=0\nBicep Curl, Cable / 1x6-7 @9, 1x6-7 @10 / 45kg\n// note: Feel a deep stretch on the triceps throughout the entire negative.\n// alternatives: Overhead DB Triceps Extension | Skull Crusher\n// links: main=https://youtu.be/7GvY7yTEepM | Overhead DB Triceps Extension=https://youtu.be/5KX0EjOTMaI | Skull Crusher=https://youtu.be/1n6xrEI5g0Q\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=1, set2=0\nTriceps Extension, Cable / 1x8-8 42.5kg @9, 1x7-8 47.5kg @10\n// note: Hammer curl on the way up and supinated curl (palms up) on the way down.\n// alternatives: DB Hammer Curl | Preacher Hammer Curl\n// links: main=https://youtu.be/J0l0qQCy80Q | DB Hammer Curl=https://youtu.be/AS4FeNiHyKg | Preacher Hammer Curl=https://youtu.be/sInGFVj-bJA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nModified Zottman Curl / 1x8-8 / 30kg @10\n// note: Keep your upper arm behind your torso throughout the ROM.\n// alternatives: Seated Dip Machine | Close-Grip Dip\n// links: main=https://youtu.be/FGJ64JyKod0 | Seated Dip Machine=https://youtu.be/BRueufxDP2Q | Close-Grip Dip=https://youtu.be/G7bonPtkitM\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=1, set2=0\nSeated Dip Machine / 1x9-9 85kg @9, 1x9-9 95kg @10\n// note: Smooth, controlled reps.\n// alternatives: Cable Wrist Curl | N/A\n// links: main=https://youtu.be/HJx1sIZKDqk | Cable Wrist Curl=https://youtu.be/S9NEwbiYEBE | N/A=N/A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=1, set2=0\nWrist Curl, Dumbbell / 1x8-9 22.5kg @9, 1x8-9 20kg @10\n// note: Smooth, controlled reps.\n// alternatives: Cable Wrist Extension | N/A\n// links: main=https://youtu.be/uCAoI5FnLhs | Cable Wrist Extension=https://youtu.be/_KI-O0zMv60 | N/A=N/A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=1, set2=0\nReverse Wrist Curl, Dumbbell / 1x8-9 15kg @9, 1x8-9 17.5kg @10\n// note: Slow, controlled reps!\n// alternatives: Barbell Curl | EZ-Bar Curl\n// links: main=https://youtu.be/kSxgX6HIYxQ | Barbell Curl=https://youtu.be/UvxrIuG-Xeg | EZ-Bar Curl=https://youtu.be/wXjPZdhUzBQ\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nPreacher Curl, EZ Bar / 1x6-6 / 22.5kg @10\n// note: Focus on squeezing your side delt to move the weight.\n// alternatives: High-Cable Lateral Raise | DB Lateral Raise\n// links: main=https://youtu.be/nc6pAci8Tpg | High-Cable Lateral Raise=https://youtu.be/DX1WzS7k0Uc | DB Lateral Raise=https://youtu.be/Z8OrSIk_574\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=1, set2=0\nLateral Raise, Leverage Machine / 1x8-10 @9, 1x8-10 @10 / 67.5kg\n// note: Try to add a few more seconds each week!\n// alternatives: N/A | N/A\n// links: main=https://youtu.be/5M8uPbfQsbg | N/A=N/A | N/A=N/A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nDead Hang / 2x1+ / @10 / progress: none","id":"dajvxzkv"}],"id":"ayoejsyw"},{"name":"Week 8","days":[{"name":"Day 1 - Upper 1","exerciseText":"// 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.\n// alternatives: Smith Machine Incline Press | DB Incline Press\n// links: main=https://youtu.be/ad0NL7TH2-I | Smith Machine Incline Press=https://youtu.be/q3agRhqt_WA | DB Incline Press=https://youtu.be/dhSKkQdUzoA\n// warmup sets: 2-4 | rest: 3-5 min | RIR targets: set1=1, set2=0\nIncline Bench Press, Smith Machine / 1x7-7 55kg @9, 1x7-7 60kg @10\n// note: Pause for 1 second at the bottom of each rep while maintaining tension on the pecs\n// alternatives: DB Flye | Cable Flye\n// links: main=https://youtu.be/xei-JEpfAS4 | DB Flye=https://youtu.be/RnGCu_t0B3w | Cable Flye=https://youtu.be/FzWZ0eKMgoM\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Two Drop Sets (~25% per)\nPec Deck / 1x6-7 105kg, 1x6-7 130kg / @10\n// note: Use a 30° incline bench (back against the bench) and lift the weight up and out in a Y shape.\n// alternatives: Cable Y-Raise | Machine Lateral Raise\n// links: main=https://youtu.be/xaOQJjzNrd8 | Cable Y-Raise=https://youtu.be/xxnjF6ljHmg | Machine Lateral Raise=https://youtu.be/nc6pAci8Tpg\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nIncline Dumbbell Y-Raise / 2x9-10 / 22.5kg @10\n// note: Control the negative and feel your lats pulling apart. Full ROM!\n// alternatives: Lat Pulldown (Wide Grip) | 1-Arm Cable Pulldown\n// links: main=https://youtu.be/oB27u_w3pX4 | Lat Pulldown (Wide Grip)=https://youtu.be/nDl3VjkLPQE | 1-Arm Cable Pulldown=https://youtu.be/01pnZt1uVFI\n// warmup sets: 1-2 | rest: 2-3 min | RIR targets: set1=1, set2=0\n// intensity technique: Lengthened Partials (Extend Set)\nLat Pulldown / 1x8-8 45.5kg @9, 1x8-8 52.5kg @10\n// note: Pause for about 1 second at the top and then allow your shoulder blades to peel apart on the way back down, under control.\n// alternatives: Seated Cable Kelso Shrug | Incline DB Kelso Shrug\n// links: main=https://youtu.be/76rz0UNAlYI | Seated Cable Kelso Shrug=https://youtu.be/qULwEAa7Lfo | Incline DB Kelso Shrug=https://youtu.be/vYLLZHL9G0w\n// warmup sets: 1-2 | rest: 2-3 min | RIR targets: set1=1, set2=0\nbsw: Shrug, Leverage Machine / 1x6-7 92.5kg @9, 1x6-7 97.5kg @10\n// note: Keep your triceps firmly pinned against the pad as you curl. Smooth controlled reps.\n// alternatives: Machine Preacher Curl | DB Preacher Curl\n// links: main=https://youtu.be/zX0KvQCLbac | Machine Preacher Curl=https://youtu.be/CAOOYqfdAU4 | DB Preacher Curl=https://youtu.be/EWOxgi81xFA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Myo-reps\nmyo_preacher: Preacher Curl, EZ Bar / 1x12-18+ / 22.5kg 120s / update: custom() {~\n var.workingWeightFound = 0\n for (var.i in completedReps) {\n if (var.i < setIndex && completedReps[var.i] >= 12 && completedReps[var.i] <= 18) {\n var.workingWeightFound = 1\n }\n }\n if (setIndex > 0 && var.workingWeightFound == 0) {\n if (completedReps[setIndex] >= 12 && completedReps[setIndex] <= 18) {\n numberOfSets = setIndex + 4\n sets(setIndex + 1, numberOfSets, 4, 4, 1, completedWeights[setIndex], 20, 0, 0)\n } else if (completedReps[setIndex] < 12) {\n numberOfSets = numberOfSets + 1\n sets(numberOfSets, numberOfSets, 12, 18, 1, completedWeights[setIndex] - state.increment, 20, 0, 0)\n } else {\n numberOfSets = numberOfSets + 1\n sets(numberOfSets, numberOfSets, 12, 18, 1, completedWeights[setIndex] + state.increment, 20, 0, 0)\n }\n }\n~} / progress: custom(increment: 2.5kg, totalreps: 25) {~\n if (completedReps[ns] + completedReps[ns-1] + completedReps[ns-2] + completedReps[ns-3] >= state.totalreps) {\n weights = completedWeights[ns] + state.increment\n }\n~}\n// note: You can use a rope or bar attachment for these, whichever you find more comfortable.\n// alternatives: Close-Grip Bench Press | Smith Machine JM Press\n// links: main=https://youtu.be/B5S2mbg0g5c | Close-Grip Bench Press=https://youtu.be/XnYH1RfVRKk | Smith Machine JM Press=https://youtu.be/WnhjBiezSa8\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Myo-reps\nmyo_pushdown: Triceps Pushdown / 1x12-18+ / 32.5kg 120s / update: custom() {~\n var.workingWeightFound = 0\n for (var.i in completedReps) {\n if (var.i < setIndex && completedReps[var.i] >= 12 && completedReps[var.i] <= 18) {\n var.workingWeightFound = 1\n }\n }\n if (setIndex > 0 && var.workingWeightFound == 0) {\n if (completedReps[setIndex] >= 12 && completedReps[setIndex] <= 18) {\n numberOfSets = setIndex + 4\n sets(setIndex + 1, numberOfSets, 4, 4, 1, completedWeights[setIndex], 20, 0, 0)\n } else if (completedReps[setIndex] < 12) {\n numberOfSets = numberOfSets + 1\n sets(numberOfSets, numberOfSets, 12, 18, 1, completedWeights[setIndex] - state.increment, 20, 0, 0)\n } else {\n numberOfSets = numberOfSets + 1\n sets(numberOfSets, numberOfSets, 12, 18, 1, completedWeights[setIndex] + state.increment, 20, 0, 0)\n }\n }\n~} / progress: custom(increment: 2.5kg, totalreps: 25) {~\n if (completedReps[ns] + completedReps[ns-1] + completedReps[ns-2] + completedReps[ns-3] >= state.totalreps) {\n weights = completedWeights[ns] + state.increment\n }\n~}\n// note: Keep your body as rigid as possible throughout the ROM.\n// alternatives: Bent-Knee Dragon Flag | Lying Leg Raise\n// links: main=https://youtu.be/p6VfK1YDhhQ | Bent-Knee Dragon Flag=https://youtu.be/N7M5CR541Ak | Lying Leg Raise=https://youtu.be/4WTBHsoAS1I\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nCrunch, Cable / 1x6-7 130kg, 1x6-7 132.5kg / @10","id":"zccrqdwu"},{"name":"Day 2 - Lower 1","exerciseText":"// 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// alternatives: Seated Leg Curl | Nordic Ham Curl\n// links: main=https://youtu.be/y28L1m1PYUQ | Seated Leg Curl=https://youtu.be/oWJBLChYZOQ | Nordic Ham Curl=https://youtu.be/UbNb5Tsl46c\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Lengthened Partials (Extend Set)\nlower1: Seated Leg Curl / 1x6-7 372.5kg, 1x6-7 432.5kg / @10\n// note: This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat, Hack Squat, Belt Squat, or Smith Machine Squat.\n// alternatives: See Notes | See Notes\n// links: main=https://youtu.be/v3N4tpPpmyQ | See Notes=N/A | See Notes=N/A\n// warmup sets: 2-4 | rest: 3-5 min | RIR targets: set1=1, set2=0\nlower1: Rogers Squat / 1x6-7 67.5kg @9, 1x6-7 77.5kg @10\n// note: Minimize contribution from your back leg!\n// alternatives: DB Lunge | Barbell Lunge\n// links: main=https://youtu.be/FPIsTw-jh5s | DB Lunge=https://youtu.be/9Pjs2YR2KcI | Barbell Lunge=https://youtu.be/DHSuW_Wsx6M\n// warmup sets: 2-4 | rest: 2-4 min | RIR targets: set1=0, set2=N/A\nlower1: Static Lunge, Smith Machine / 1x6-7 / 22.5kg @10\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// alternatives: Reverse Nordic | Sissy Squat\n// links: main=https://youtu.be/G0_M9LBCT0o | Reverse Nordic=https://youtu.be/aHS9tKzJXik | Sissy Squat=https://youtu.be/Ma99aw-VDJQ\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Lengthened Partials (Extend Set)\nlower1: Leg Extension / 1x6-7 315kg, 1x6-7 360kg / @10\n// note: If possible, place foam pads in between the outside of your knees and the pads on the machine. This will increase your range of motion on the machine.\n// alternatives: Cable Hip Abduction | Standing Plate Abduction\n// links: main=https://youtu.be/iGd7fQffkkM | Cable Hip Abduction=https://youtu.be/uqF4qttYpN8 | Standing Plate Abduction=https://youtu.be/Y_qP7FEsn7A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nlower1: Hip Abductor / 1x6-7 / 387.5kg @10\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// alternatives: Leg Press Calf Press | Donkey Calf Raise\n// links: main=https://youtu.be/WMkCGNwo5ts | Leg Press Calf Press=https://youtu.be/-mcxziH_KdM | Donkey Calf Raise=https://youtu.be/LC9SO-pIXqA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Lengthened Partials (Extend Set)\nlower1: Seated Calf Raise, Leverage Machine / 2x6-7 / 57.5kg @10","id":"byagpnef"},{"name":"Day 4 - Upper 2","exerciseText":"// 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// alternatives: Close-Grip Pull-Up | 1-Arm Cable Pulldown\n// links: main=https://youtu.be/7l859qd4E48 | Close-Grip Pull-Up=https://youtu.be/3DnqKKfz6wY | 1-Arm Cable Pulldown=https://youtu.be/01pnZt1uVFI\n// warmup sets: 2-3 | rest: 2-3 min | RIR targets: set1=1, set2=0\n// intensity technique: Lengthened Partials (Extend Set)\nLat Pulldown - Close Grip / 1x10-10 131.5kg @9, 1x10-10 152.5kg @10\n// note: Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep.\n// alternatives: Chest-Supported Machine Row | Chest-Supported DB Row\n// links: main=https://youtu.be/-FAxUZoPDc4 | Chest-Supported Machine Row=https://youtu.be/QZ7VZpjNTG8 | Chest-Supported DB Row=https://youtu.be/Cmcv44jiQd0\n// warmup sets: 2-3 | rest: 2-3 min | RIR targets: set1=1, set2=0\n// intensity technique: Two Drop Sets (~25% per)\nSeated Row, Leverage Machine / 1x10-8 65kg @9, 1x10-8 75kg @10\n// note: Think about shrugging \"up to your ears\". Use straps, if possible.\n// alternatives: Barbell Shrug | Cable Shrug-In\n// links: main=https://youtu.be/2KDc6iAcrAw | Barbell Shrug=https://youtu.be/CQDTdasj9BA | Cable Shrug-In=https://youtu.be/0EqU6-o3PAw\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nShrug, Leverage Machine / 1x6-6 / 72.5kg @10\n// note: 1 second pause at the bottom of each rep while maintaining tension on the pecs.\n// alternatives: Smith Machine Bench Press | DB Bench Press\n// links: main=https://youtu.be/qTSTOVVr8rU | Smith Machine Bench Press=https://youtu.be/cJ8JrXUQ3xQ | DB Bench Press=https://youtu.be/qmyToaabqdQ\n// warmup sets: 2-4 | rest: 3-5 min | RIR targets: set1=1, set2=0\n// intensity technique: Weighted Static Hold (30 sec)\nIncline Chest Press, Leverage Machine / 1x8-8 45kg @9, 1x8-8 55kg @10\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.\n// alternatives: DB Lateral Raise | Machine Lateral Raise\n// links: main=https://youtu.be/DX1WzS7k0Uc | DB Lateral Raise=https://youtu.be/Z8OrSIk_574 | Machine Lateral Raise=https://youtu.be/nc6pAci8Tpg\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nLateral Raise, Leverage Machine / 2x8-10 / 67.5kg @10\n// note: Sweep the weight out to create the largest semi-circle possible with your arm.\n// alternatives: Lying Reverse DB Flye | Reverse Cable Crossover\n// links: main=https://youtu.be/WkI6IHmYORY | Lying Reverse DB Flye=https://youtu.be/MXGZHJFQ9bE | Reverse Cable Crossover=https://youtu.be/STZ3Twq5fgc\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nSingle Arm Reverse Pec Deck / 1x8-10 / 87.5kg @10\n// note: Round your lower back as you crunch. Maintain a mind-muscle connection with your 6-pack.\n// alternatives: Weighted Crunch | Machine Crunch\n// links: main=https://youtu.be/LvJM9V3D_CQ | Weighted Crunch=https://youtu.be/Q_n8cSQLhog | Machine Crunch=https://youtu.be/KlxdhDSi5Dc\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nCable Crunch / 1x6-6 217.5kg, 1x6-6 227.5kg / @10","id":"wygrxuyl"},{"name":"Day 5 - Lower 2","exerciseText":"// 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// alternatives: Reverse Nordic | Sissy Squat\n// links: main=https://youtu.be/G0_M9LBCT0o | Reverse Nordic=https://youtu.be/aHS9tKzJXik | Sissy Squat=https://youtu.be/Ma99aw-VDJQ\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Lengthened Partials (Extend Set)\nlower2: Leg Extension / 1x8-8 382.5kg, 1x8-8 437.5kg / @10\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).\n// alternatives: DB RDL | Seated Cable Deadlift\n// links: main=https://youtu.be/xbnan2iNh-Q | DB RDL=https://youtu.be/CaryZp20CuI | Seated Cable Deadlift=https://youtu.be/FCe6PIQbB-s\n// warmup sets: 2-3 | rest: 2-3 min | RIR targets: set1=2, set2=1\nlower2: Romanian Deadlift, Barbell / 1x6-7 62.5kg @8, 1x6-7 72.5kg @9\n// note: Squeeze your glutes hard at the top and control the weight on the way down.\n// alternatives: Barbell Hip Thrust | 45° Hyperextension\n// links: main=https://youtu.be/ELgSmlwFsFQ | Barbell Hip Thrust=https://youtu.be/8RwbLtfLu6A | 45° Hyperextension=https://youtu.be/1Rr1-FW6ZJs\n// warmup sets: 2-4 | rest: 2-3 min | RIR targets: set1=1, set2=0\nlower2: Hip Thrust Leverage Machine / 1x6-7 72.5kg @9, 1x6-7 82.5kg @10\n// note: Feet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding.\n// alternatives: Smith Machine Squat | Barbell Squat\n// links: main=https://youtu.be/ksBaBSfmZf4 | Smith Machine Squat=https://youtu.be/wSHxfQJe1ic | Barbell Squat=https://youtu.be/UGwmUJkTIx8\n// warmup sets: 2-4 | rest: 2-3 min | RIR targets: set1=0, set2=N/A\nlower2: Leg Press / 1x6-7 / 92.5kg @10\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// alternatives: Leg Press Calf Press | Donkey Calf Raise\n// links: main=https://youtu.be/WMkCGNwo5ts | Leg Press Calf Press=https://youtu.be/-mcxziH_KdM | Donkey Calf Raise=https://youtu.be/LC9SO-pIXqA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Lengthened Partials (Extend Set)\nlower2: Smith Machine Calf Raise / 2x8-9 / 62.5kg @10","id":"thebvwcm"},{"name":"Day 6 - Arms/Delts","exerciseText":"// 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.\n// alternatives: Incline DB Curl | Standing DB Curl\n// links: main=https://youtu.be/_w_Uan2dG-4 | Incline DB Curl=https://youtu.be/Nf1_Ok0LDcI | Standing DB Curl=https://youtu.be/vneVQlN7LR4\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nBicep Curl, Cable / 2x6-7 / 45kg @10\n// note: Feel a deep stretch on the triceps throughout the entire negative.\n// alternatives: Overhead DB Triceps Extension | Skull Crusher\n// links: main=https://youtu.be/7GvY7yTEepM | Overhead DB Triceps Extension=https://youtu.be/5KX0EjOTMaI | Skull Crusher=https://youtu.be/1n6xrEI5g0Q\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nTriceps Extension, Cable / 1x8-8 42.5kg, 1x7-8 47.5kg / @10\n// note: Hammer curl on the way up and supinated curl (palms up) on the way down.\n// alternatives: DB Hammer Curl | Preacher Hammer Curl\n// links: main=https://youtu.be/J0l0qQCy80Q | DB Hammer Curl=https://youtu.be/AS4FeNiHyKg | Preacher Hammer Curl=https://youtu.be/sInGFVj-bJA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nModified Zottman Curl / 1x8-8 / 30kg @10\n// note: Keep your upper arm behind your torso throughout the ROM.\n// alternatives: Seated Dip Machine | Close-Grip Dip\n// links: main=https://youtu.be/FGJ64JyKod0 | Seated Dip Machine=https://youtu.be/BRueufxDP2Q | Close-Grip Dip=https://youtu.be/G7bonPtkitM\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Two Drop Sets (~25% per)\nSeated Dip Machine / 1x9-9 85kg, 1x9-9 95kg / @10\n// note: Smooth, controlled reps.\n// alternatives: Cable Wrist Curl | N/A\n// links: main=https://youtu.be/HJx1sIZKDqk | Cable Wrist Curl=https://youtu.be/S9NEwbiYEBE | N/A=N/A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nWrist Curl, Dumbbell / 1x8-9 22.5kg, 1x8-9 20kg / @10\n// note: Smooth, controlled reps.\n// alternatives: Cable Wrist Extension | N/A\n// links: main=https://youtu.be/uCAoI5FnLhs | Cable Wrist Extension=https://youtu.be/_KI-O0zMv60 | N/A=N/A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nReverse Wrist Curl, Dumbbell / 1x8-9 15kg, 1x8-9 17.5kg / @10\n// note: Slow, controlled reps!\n// alternatives: Barbell Curl | EZ-Bar Curl\n// links: main=https://youtu.be/kSxgX6HIYxQ | Barbell Curl=https://youtu.be/UvxrIuG-Xeg | EZ-Bar Curl=https://youtu.be/wXjPZdhUzBQ\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\n// intensity technique: Two Drop Sets (~25% per)\nPreacher Curl, EZ Bar / 1x6-6 / 22.5kg @10\n// note: Focus on squeezing your side delt to move the weight.\n// alternatives: High-Cable Lateral Raise | DB Lateral Raise\n// links: main=https://youtu.be/nc6pAci8Tpg | High-Cable Lateral Raise=https://youtu.be/DX1WzS7k0Uc | DB Lateral Raise=https://youtu.be/Z8OrSIk_574\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Myo-reps\nmyo_lateral: Lateral Raise, Leverage Machine / 1x12-18+ / 20kg 120s / update: custom() {~\n var.workingWeightFound = 0\n for (var.i in completedReps) {\n if (var.i < setIndex && completedReps[var.i] >= 12 && completedReps[var.i] <= 18) {\n var.workingWeightFound = 1\n }\n }\n if (setIndex > 0 && var.workingWeightFound == 0) {\n if (completedReps[setIndex] >= 12 && completedReps[setIndex] <= 18) {\n numberOfSets = setIndex + 4\n sets(setIndex + 1, numberOfSets, 4, 4, 1, completedWeights[setIndex], 20, 0, 0)\n } else if (completedReps[setIndex] < 12) {\n numberOfSets = numberOfSets + 1\n sets(numberOfSets, numberOfSets, 12, 18, 1, completedWeights[setIndex] - state.increment, 20, 0, 0)\n } else {\n numberOfSets = numberOfSets + 1\n sets(numberOfSets, numberOfSets, 12, 18, 1, completedWeights[setIndex] + state.increment, 20, 0, 0)\n }\n }\n~} / progress: custom(increment: 2.5kg, totalreps: 25) {~\n if (completedReps[ns] + completedReps[ns-1] + completedReps[ns-2] + completedReps[ns-3] >= state.totalreps) {\n weights = completedWeights[ns] + state.increment\n }\n~}\n// note: Try to add a few more seconds each week!\n// alternatives: N/A | N/A\n// links: main=https://youtu.be/5M8uPbfQsbg | N/A=N/A | N/A=N/A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nDead Hang / 2x1+ / @10 / progress: none","id":"rvfzdtqn"}],"id":"megavlzz"},{"name":"Week 9","days":[{"name":"Day 1 - Upper 1","exerciseText":"// 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.\n// alternatives: Smith Machine Incline Press | DB Incline Press\n// links: main=https://youtu.be/ad0NL7TH2-I | Smith Machine Incline Press=https://youtu.be/q3agRhqt_WA | DB Incline Press=https://youtu.be/dhSKkQdUzoA\n// warmup sets: 2-4 | rest: 3-5 min | RIR targets: set1=1, set2=0\nIncline Bench Press, Smith Machine / 1x7-7 55kg @9, 1x7-7 60kg @10\n// note: Pause for 1 second at the bottom of each rep while maintaining tension on the pecs\n// alternatives: DB Flye | Cable Flye\n// links: main=https://youtu.be/xei-JEpfAS4 | DB Flye=https://youtu.be/RnGCu_t0B3w | Cable Flye=https://youtu.be/FzWZ0eKMgoM\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Two Drop Sets (~25% per)\nPec Deck / 1x6-7 105kg, 1x6-7 130kg / @10\n// note: Use a 30° incline bench (back against the bench) and lift the weight up and out in a Y shape.\n// alternatives: Cable Y-Raise | Machine Lateral Raise\n// links: main=https://youtu.be/xaOQJjzNrd8 | Cable Y-Raise=https://youtu.be/xxnjF6ljHmg | Machine Lateral Raise=https://youtu.be/nc6pAci8Tpg\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nIncline Dumbbell Y-Raise / 2x9-10 / 22.5kg @10\n// note: Control the negative and feel your lats pulling apart. Full ROM!\n// alternatives: Lat Pulldown (Wide Grip) | 1-Arm Cable Pulldown\n// links: main=https://youtu.be/oB27u_w3pX4 | Lat Pulldown (Wide Grip)=https://youtu.be/nDl3VjkLPQE | 1-Arm Cable Pulldown=https://youtu.be/01pnZt1uVFI\n// warmup sets: 1-2 | rest: 2-3 min | RIR targets: set1=1, set2=0\n// intensity technique: Lengthened Partials (Extend Set)\nLat Pulldown / 1x8-8 45.5kg @9, 1x8-8 52.5kg @10\n// note: Pause for about 1 second at the top and then allow your shoulder blades to peel apart on the way back down, under control.\n// alternatives: Seated Cable Kelso Shrug | Incline DB Kelso Shrug\n// links: main=https://youtu.be/76rz0UNAlYI | Seated Cable Kelso Shrug=https://youtu.be/qULwEAa7Lfo | Incline DB Kelso Shrug=https://youtu.be/vYLLZHL9G0w\n// warmup sets: 1-2 | rest: 2-3 min | RIR targets: set1=1, set2=0\nbsw: Shrug, Leverage Machine / 1x6-7 92.5kg @9, 1x6-7 97.5kg @10\n// note: Keep your triceps firmly pinned against the pad as you curl. Smooth controlled reps.\n// alternatives: Machine Preacher Curl | DB Preacher Curl\n// links: main=https://youtu.be/zX0KvQCLbac | Machine Preacher Curl=https://youtu.be/CAOOYqfdAU4 | DB Preacher Curl=https://youtu.be/EWOxgi81xFA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Myo-reps\nmyo_preacher: Preacher Curl, EZ Bar / 1x12-18+ / 22.5kg 120s\n// note: You can use a rope or bar attachment for these, whichever you find more comfortable.\n// alternatives: Close-Grip Bench Press | Smith Machine JM Press\n// links: main=https://youtu.be/B5S2mbg0g5c | Close-Grip Bench Press=https://youtu.be/XnYH1RfVRKk | Smith Machine JM Press=https://youtu.be/WnhjBiezSa8\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Myo-reps\nmyo_pushdown: Triceps Pushdown / 1x12-18+ / 32.5kg 120s\n// note: Keep your body as rigid as possible throughout the ROM.\n// alternatives: Bent-Knee Dragon Flag | Lying Leg Raise\n// links: main=https://youtu.be/p6VfK1YDhhQ | Bent-Knee Dragon Flag=https://youtu.be/N7M5CR541Ak | Lying Leg Raise=https://youtu.be/4WTBHsoAS1I\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nCrunch, Cable / 1x6-7 130kg, 1x6-7 132.5kg / @10","id":"nafjwvfg"},{"name":"Day 2 - Lower 1","exerciseText":"// 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// alternatives: Seated Leg Curl | Nordic Ham Curl\n// links: main=https://youtu.be/y28L1m1PYUQ | Seated Leg Curl=https://youtu.be/oWJBLChYZOQ | Nordic Ham Curl=https://youtu.be/UbNb5Tsl46c\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Lengthened Partials (Extend Set)\nlower1: Seated Leg Curl / 1x6-7 372.5kg, 1x6-7 432.5kg / @10\n// note: This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat, Hack Squat, Belt Squat, or Smith Machine Squat.\n// alternatives: See Notes | See Notes\n// links: main=https://youtu.be/v3N4tpPpmyQ | See Notes=N/A | See Notes=N/A\n// warmup sets: 2-4 | rest: 3-5 min | RIR targets: set1=1, set2=0\nlower1: Rogers Squat / 1x6-7 67.5kg @9, 1x6-7 77.5kg @10\n// note: Minimize contribution from your back leg!\n// alternatives: DB Lunge | Barbell Lunge\n// links: main=https://youtu.be/FPIsTw-jh5s | DB Lunge=https://youtu.be/9Pjs2YR2KcI | Barbell Lunge=https://youtu.be/DHSuW_Wsx6M\n// warmup sets: 2-4 | rest: 2-4 min | RIR targets: set1=0, set2=N/A\nlower1: Static Lunge, Smith Machine / 1x6-7 / 22.5kg @10\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// alternatives: Reverse Nordic | Sissy Squat\n// links: main=https://youtu.be/G0_M9LBCT0o | Reverse Nordic=https://youtu.be/aHS9tKzJXik | Sissy Squat=https://youtu.be/Ma99aw-VDJQ\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Lengthened Partials (Extend Set)\nlower1: Leg Extension / 1x6-7 315kg, 1x6-7 360kg / @10\n// note: If possible, place foam pads in between the outside of your knees and the pads on the machine. This will increase your range of motion on the machine.\n// alternatives: Cable Hip Abduction | Standing Plate Abduction\n// links: main=https://youtu.be/iGd7fQffkkM | Cable Hip Abduction=https://youtu.be/uqF4qttYpN8 | Standing Plate Abduction=https://youtu.be/Y_qP7FEsn7A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nlower1: Hip Abductor / 1x6-7 / 387.5kg @10\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// alternatives: Leg Press Calf Press | Donkey Calf Raise\n// links: main=https://youtu.be/WMkCGNwo5ts | Leg Press Calf Press=https://youtu.be/-mcxziH_KdM | Donkey Calf Raise=https://youtu.be/LC9SO-pIXqA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Lengthened Partials (Extend Set)\nlower1: Seated Calf Raise, Leverage Machine / 2x6-7 / 57.5kg @10","id":"kxwdugjj"},{"name":"Day 4 - Upper 2","exerciseText":"// 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// alternatives: Close-Grip Pull-Up | 1-Arm Cable Pulldown\n// links: main=https://youtu.be/7l859qd4E48 | Close-Grip Pull-Up=https://youtu.be/3DnqKKfz6wY | 1-Arm Cable Pulldown=https://youtu.be/01pnZt1uVFI\n// warmup sets: 2-3 | rest: 2-3 min | RIR targets: set1=1, set2=0\n// intensity technique: Lengthened Partials (Extend Set)\nLat Pulldown - Close Grip / 1x10-10 131.5kg @9, 1x10-10 152.5kg @10\n// note: Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep.\n// alternatives: Chest-Supported Machine Row | Chest-Supported DB Row\n// links: main=https://youtu.be/-FAxUZoPDc4 | Chest-Supported Machine Row=https://youtu.be/QZ7VZpjNTG8 | Chest-Supported DB Row=https://youtu.be/Cmcv44jiQd0\n// warmup sets: 2-3 | rest: 2-3 min | RIR targets: set1=1, set2=0\n// intensity technique: Two Drop Sets (~25% per)\nSeated Row, Leverage Machine / 1x10-8 65kg @9, 1x10-8 75kg @10\n// note: Think about shrugging \"up to your ears\". Use straps, if possible.\n// alternatives: Barbell Shrug | Cable Shrug-In\n// links: main=https://youtu.be/2KDc6iAcrAw | Barbell Shrug=https://youtu.be/CQDTdasj9BA | Cable Shrug-In=https://youtu.be/0EqU6-o3PAw\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nShrug, Leverage Machine / 1x6-6 / 72.5kg @10\n// note: 1 second pause at the bottom of each rep while maintaining tension on the pecs.\n// alternatives: Smith Machine Bench Press | DB Bench Press\n// links: main=https://youtu.be/qTSTOVVr8rU | Smith Machine Bench Press=https://youtu.be/cJ8JrXUQ3xQ | DB Bench Press=https://youtu.be/qmyToaabqdQ\n// warmup sets: 2-4 | rest: 3-5 min | RIR targets: set1=1, set2=0\n// intensity technique: Weighted Static Hold (30 sec)\nIncline Chest Press, Leverage Machine / 1x8-8 45kg @9, 1x8-8 55kg @10\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.\n// alternatives: DB Lateral Raise | Machine Lateral Raise\n// links: main=https://youtu.be/DX1WzS7k0Uc | DB Lateral Raise=https://youtu.be/Z8OrSIk_574 | Machine Lateral Raise=https://youtu.be/nc6pAci8Tpg\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nLateral Raise, Leverage Machine / 2x8-10 / 67.5kg @10\n// note: Sweep the weight out to create the largest semi-circle possible with your arm.\n// alternatives: Lying Reverse DB Flye | Reverse Cable Crossover\n// links: main=https://youtu.be/WkI6IHmYORY | Lying Reverse DB Flye=https://youtu.be/MXGZHJFQ9bE | Reverse Cable Crossover=https://youtu.be/STZ3Twq5fgc\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nSingle Arm Reverse Pec Deck / 1x8-10 / 87.5kg @10\n// note: Round your lower back as you crunch. Maintain a mind-muscle connection with your 6-pack.\n// alternatives: Weighted Crunch | Machine Crunch\n// links: main=https://youtu.be/LvJM9V3D_CQ | Weighted Crunch=https://youtu.be/Q_n8cSQLhog | Machine Crunch=https://youtu.be/KlxdhDSi5Dc\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nCable Crunch / 1x6-6 217.5kg, 1x6-6 227.5kg / @10","id":"xsmclqbo"},{"name":"Day 5 - Lower 2","exerciseText":"// 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// alternatives: Reverse Nordic | Sissy Squat\n// links: main=https://youtu.be/G0_M9LBCT0o | Reverse Nordic=https://youtu.be/aHS9tKzJXik | Sissy Squat=https://youtu.be/Ma99aw-VDJQ\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Lengthened Partials (Extend Set)\nlower2: Leg Extension / 1x8-8 382.5kg, 1x8-8 437.5kg / @10\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).\n// alternatives: DB RDL | Seated Cable Deadlift\n// links: main=https://youtu.be/xbnan2iNh-Q | DB RDL=https://youtu.be/CaryZp20CuI | Seated Cable Deadlift=https://youtu.be/FCe6PIQbB-s\n// warmup sets: 2-3 | rest: 2-3 min | RIR targets: set1=2, set2=1\nlower2: Romanian Deadlift, Barbell / 1x6-7 62.5kg @8, 1x6-7 72.5kg @9\n// note: Squeeze your glutes hard at the top and control the weight on the way down.\n// alternatives: Barbell Hip Thrust | 45° Hyperextension\n// links: main=https://youtu.be/ELgSmlwFsFQ | Barbell Hip Thrust=https://youtu.be/8RwbLtfLu6A | 45° Hyperextension=https://youtu.be/1Rr1-FW6ZJs\n// warmup sets: 2-4 | rest: 2-3 min | RIR targets: set1=1, set2=0\nlower2: Hip Thrust Leverage Machine / 1x6-7 72.5kg @9, 1x6-7 82.5kg @10\n// note: Feet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding.\n// alternatives: Smith Machine Squat | Barbell Squat\n// links: main=https://youtu.be/ksBaBSfmZf4 | Smith Machine Squat=https://youtu.be/wSHxfQJe1ic | Barbell Squat=https://youtu.be/UGwmUJkTIx8\n// warmup sets: 2-4 | rest: 2-3 min | RIR targets: set1=0, set2=N/A\nlower2: Leg Press / 1x6-7 / 92.5kg @10\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// alternatives: Leg Press Calf Press | Donkey Calf Raise\n// links: main=https://youtu.be/WMkCGNwo5ts | Leg Press Calf Press=https://youtu.be/-mcxziH_KdM | Donkey Calf Raise=https://youtu.be/LC9SO-pIXqA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Lengthened Partials (Extend Set)\nlower2: Smith Machine Calf Raise / 2x8-9 / 62.5kg @10","id":"kqtjwwxu"},{"name":"Day 6 - Arms/Delts","exerciseText":"// 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.\n// alternatives: Incline DB Curl | Standing DB Curl\n// links: main=https://youtu.be/_w_Uan2dG-4 | Incline DB Curl=https://youtu.be/Nf1_Ok0LDcI | Standing DB Curl=https://youtu.be/vneVQlN7LR4\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nBicep Curl, Cable / 2x6-7 / 45kg @10\n// note: Feel a deep stretch on the triceps throughout the entire negative.\n// alternatives: Overhead DB Triceps Extension | Skull Crusher\n// links: main=https://youtu.be/7GvY7yTEepM | Overhead DB Triceps Extension=https://youtu.be/5KX0EjOTMaI | Skull Crusher=https://youtu.be/1n6xrEI5g0Q\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nTriceps Extension, Cable / 1x8-8 42.5kg, 1x7-8 47.5kg / @10\n// note: Hammer curl on the way up and supinated curl (palms up) on the way down.\n// alternatives: DB Hammer Curl | Preacher Hammer Curl\n// links: main=https://youtu.be/J0l0qQCy80Q | DB Hammer Curl=https://youtu.be/AS4FeNiHyKg | Preacher Hammer Curl=https://youtu.be/sInGFVj-bJA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nModified Zottman Curl / 1x8-8 / 30kg @10\n// note: Keep your upper arm behind your torso throughout the ROM.\n// alternatives: Seated Dip Machine | Close-Grip Dip\n// links: main=https://youtu.be/FGJ64JyKod0 | Seated Dip Machine=https://youtu.be/BRueufxDP2Q | Close-Grip Dip=https://youtu.be/G7bonPtkitM\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Two Drop Sets (~25% per)\nSeated Dip Machine / 1x9-9 85kg, 1x9-9 95kg / @10\n// note: Smooth, controlled reps.\n// alternatives: Cable Wrist Curl | N/A\n// links: main=https://youtu.be/HJx1sIZKDqk | Cable Wrist Curl=https://youtu.be/S9NEwbiYEBE | N/A=N/A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nWrist Curl, Dumbbell / 1x8-9 22.5kg, 1x8-9 20kg / @10\n// note: Smooth, controlled reps.\n// alternatives: Cable Wrist Extension | N/A\n// links: main=https://youtu.be/uCAoI5FnLhs | Cable Wrist Extension=https://youtu.be/_KI-O0zMv60 | N/A=N/A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nReverse Wrist Curl, Dumbbell / 1x8-9 15kg, 1x8-9 17.5kg / @10\n// note: Slow, controlled reps!\n// alternatives: Barbell Curl | EZ-Bar Curl\n// links: main=https://youtu.be/kSxgX6HIYxQ | Barbell Curl=https://youtu.be/UvxrIuG-Xeg | EZ-Bar Curl=https://youtu.be/wXjPZdhUzBQ\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\n// intensity technique: Two Drop Sets (~25% per)\nPreacher Curl, EZ Bar / 1x6-6 / 22.5kg @10\n// note: Focus on squeezing your side delt to move the weight.\n// alternatives: High-Cable Lateral Raise | DB Lateral Raise\n// links: main=https://youtu.be/nc6pAci8Tpg | High-Cable Lateral Raise=https://youtu.be/DX1WzS7k0Uc | DB Lateral Raise=https://youtu.be/Z8OrSIk_574\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Myo-reps\nmyo_lateral: Lateral Raise, Leverage Machine / 1x12-18+ / 20kg 120s\n// note: Try to add a few more seconds each week!\n// alternatives: N/A | N/A\n// links: main=https://youtu.be/5M8uPbfQsbg | N/A=N/A | N/A=N/A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nDead Hang / 2x1+ / @10 / progress: none","id":"pkvgkatl"}],"id":"nsnejvuz"},{"name":"Week 10","days":[{"name":"Day 1 - Upper 1","exerciseText":"// 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.\n// alternatives: Smith Machine Incline Press | DB Incline Press\n// links: main=https://youtu.be/ad0NL7TH2-I | Smith Machine Incline Press=https://youtu.be/q3agRhqt_WA | DB Incline Press=https://youtu.be/dhSKkQdUzoA\n// warmup sets: 2-4 | rest: 3-5 min | RIR targets: set1=1, set2=0\nIncline Bench Press, Smith Machine / 1x7-7 55kg @9, 1x7-7 60kg @10\n// note: Pause for 1 second at the bottom of each rep while maintaining tension on the pecs\n// alternatives: DB Flye | Cable Flye\n// links: main=https://youtu.be/xei-JEpfAS4 | DB Flye=https://youtu.be/RnGCu_t0B3w | Cable Flye=https://youtu.be/FzWZ0eKMgoM\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Two Drop Sets (~25% per)\nPec Deck / 1x6-7 105kg, 1x6-7 130kg / @10\n// note: Use a 30° incline bench (back against the bench) and lift the weight up and out in a Y shape.\n// alternatives: Cable Y-Raise | Machine Lateral Raise\n// links: main=https://youtu.be/xaOQJjzNrd8 | Cable Y-Raise=https://youtu.be/xxnjF6ljHmg | Machine Lateral Raise=https://youtu.be/nc6pAci8Tpg\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nIncline Dumbbell Y-Raise / 2x9-10 / 22.5kg @10\n// note: Control the negative and feel your lats pulling apart. Full ROM!\n// alternatives: Lat Pulldown (Wide Grip) | 1-Arm Cable Pulldown\n// links: main=https://youtu.be/oB27u_w3pX4 | Lat Pulldown (Wide Grip)=https://youtu.be/nDl3VjkLPQE | 1-Arm Cable Pulldown=https://youtu.be/01pnZt1uVFI\n// warmup sets: 1-2 | rest: 2-3 min | RIR targets: set1=1, set2=0\n// intensity technique: Lengthened Partials (Extend Set)\nLat Pulldown / 1x8-8 45.5kg @9, 1x8-8 52.5kg @10\n// note: Pause for about 1 second at the top and then allow your shoulder blades to peel apart on the way back down, under control.\n// alternatives: Seated Cable Kelso Shrug | Incline DB Kelso Shrug\n// links: main=https://youtu.be/76rz0UNAlYI | Seated Cable Kelso Shrug=https://youtu.be/qULwEAa7Lfo | Incline DB Kelso Shrug=https://youtu.be/vYLLZHL9G0w\n// warmup sets: 1-2 | rest: 2-3 min | RIR targets: set1=1, set2=0\nbsw: Shrug, Leverage Machine / 1x6-7 92.5kg @9, 1x6-7 97.5kg @10\n// note: Keep your triceps firmly pinned against the pad as you curl. Smooth controlled reps.\n// alternatives: Machine Preacher Curl | DB Preacher Curl\n// links: main=https://youtu.be/zX0KvQCLbac | Machine Preacher Curl=https://youtu.be/CAOOYqfdAU4 | DB Preacher Curl=https://youtu.be/EWOxgi81xFA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Myo-reps\nmyo_preacher: Preacher Curl, EZ Bar / 1x12-18+ / 22.5kg 120s\n// note: You can use a rope or bar attachment for these, whichever you find more comfortable.\n// alternatives: Close-Grip Bench Press | Smith Machine JM Press\n// links: main=https://youtu.be/B5S2mbg0g5c | Close-Grip Bench Press=https://youtu.be/XnYH1RfVRKk | Smith Machine JM Press=https://youtu.be/WnhjBiezSa8\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Myo-reps\nmyo_pushdown: Triceps Pushdown / 1x12-18+ / 32.5kg 120s\n// note: Keep your body as rigid as possible throughout the ROM.\n// alternatives: Bent-Knee Dragon Flag | Lying Leg Raise\n// links: main=https://youtu.be/p6VfK1YDhhQ | Bent-Knee Dragon Flag=https://youtu.be/N7M5CR541Ak | Lying Leg Raise=https://youtu.be/4WTBHsoAS1I\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nCrunch, Cable / 1x6-7 130kg, 1x6-7 132.5kg / @10","id":"xzgfvtmh"},{"name":"Day 2 - Lower 1","exerciseText":"// 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// alternatives: Seated Leg Curl | Nordic Ham Curl\n// links: main=https://youtu.be/y28L1m1PYUQ | Seated Leg Curl=https://youtu.be/oWJBLChYZOQ | Nordic Ham Curl=https://youtu.be/UbNb5Tsl46c\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Lengthened Partials (Extend Set)\nlower1: Seated Leg Curl / 1x6-7 372.5kg, 1x6-7 432.5kg / @10\n// note: This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat, Hack Squat, Belt Squat, or Smith Machine Squat.\n// alternatives: See Notes | See Notes\n// links: main=https://youtu.be/v3N4tpPpmyQ | See Notes=N/A | See Notes=N/A\n// warmup sets: 2-4 | rest: 3-5 min | RIR targets: set1=1, set2=0\nlower1: Rogers Squat / 1x6-7 67.5kg @9, 1x6-7 77.5kg @10\n// note: Minimize contribution from your back leg!\n// alternatives: DB Lunge | Barbell Lunge\n// links: main=https://youtu.be/FPIsTw-jh5s | DB Lunge=https://youtu.be/9Pjs2YR2KcI | Barbell Lunge=https://youtu.be/DHSuW_Wsx6M\n// warmup sets: 2-4 | rest: 2-4 min | RIR targets: set1=0, set2=N/A\nlower1: Static Lunge, Smith Machine / 1x6-7 / 22.5kg @10\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// alternatives: Reverse Nordic | Sissy Squat\n// links: main=https://youtu.be/G0_M9LBCT0o | Reverse Nordic=https://youtu.be/aHS9tKzJXik | Sissy Squat=https://youtu.be/Ma99aw-VDJQ\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Lengthened Partials (Extend Set)\nlower1: Leg Extension / 1x6-7 315kg, 1x6-7 360kg / @10\n// note: If possible, place foam pads in between the outside of your knees and the pads on the machine. This will increase your range of motion on the machine.\n// alternatives: Cable Hip Abduction | Standing Plate Abduction\n// links: main=https://youtu.be/iGd7fQffkkM | Cable Hip Abduction=https://youtu.be/uqF4qttYpN8 | Standing Plate Abduction=https://youtu.be/Y_qP7FEsn7A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nlower1: Hip Abductor / 1x6-7 / 387.5kg @10\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// alternatives: Leg Press Calf Press | Donkey Calf Raise\n// links: main=https://youtu.be/WMkCGNwo5ts | Leg Press Calf Press=https://youtu.be/-mcxziH_KdM | Donkey Calf Raise=https://youtu.be/LC9SO-pIXqA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Lengthened Partials (Extend Set)\nlower1: Seated Calf Raise, Leverage Machine / 2x6-7 / 57.5kg @10","id":"uwkpidkk"},{"name":"Day 4 - Upper 2","exerciseText":"// 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// alternatives: Close-Grip Pull-Up | 1-Arm Cable Pulldown\n// links: main=https://youtu.be/7l859qd4E48 | Close-Grip Pull-Up=https://youtu.be/3DnqKKfz6wY | 1-Arm Cable Pulldown=https://youtu.be/01pnZt1uVFI\n// warmup sets: 2-3 | rest: 2-3 min | RIR targets: set1=1, set2=0\n// intensity technique: Lengthened Partials (Extend Set)\nLat Pulldown - Close Grip / 1x10-10 131.5kg @9, 1x10-10 152.5kg @10\n// note: Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep.\n// alternatives: Chest-Supported Machine Row | Chest-Supported DB Row\n// links: main=https://youtu.be/-FAxUZoPDc4 | Chest-Supported Machine Row=https://youtu.be/QZ7VZpjNTG8 | Chest-Supported DB Row=https://youtu.be/Cmcv44jiQd0\n// warmup sets: 2-3 | rest: 2-3 min | RIR targets: set1=1, set2=0\n// intensity technique: Two Drop Sets (~25% per)\nSeated Row, Leverage Machine / 1x10-8 65kg @9, 1x10-8 75kg @10\n// note: Think about shrugging \"up to your ears\". Use straps, if possible.\n// alternatives: Barbell Shrug | Cable Shrug-In\n// links: main=https://youtu.be/2KDc6iAcrAw | Barbell Shrug=https://youtu.be/CQDTdasj9BA | Cable Shrug-In=https://youtu.be/0EqU6-o3PAw\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nShrug, Leverage Machine / 1x6-6 / 72.5kg @10\n// note: 1 second pause at the bottom of each rep while maintaining tension on the pecs.\n// alternatives: Smith Machine Bench Press | DB Bench Press\n// links: main=https://youtu.be/qTSTOVVr8rU | Smith Machine Bench Press=https://youtu.be/cJ8JrXUQ3xQ | DB Bench Press=https://youtu.be/qmyToaabqdQ\n// warmup sets: 2-4 | rest: 3-5 min | RIR targets: set1=1, set2=0\n// intensity technique: Weighted Static Hold (30 sec)\nIncline Chest Press, Leverage Machine / 1x8-8 45kg @9, 1x8-8 55kg @10\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.\n// alternatives: DB Lateral Raise | Machine Lateral Raise\n// links: main=https://youtu.be/DX1WzS7k0Uc | DB Lateral Raise=https://youtu.be/Z8OrSIk_574 | Machine Lateral Raise=https://youtu.be/nc6pAci8Tpg\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nLateral Raise, Leverage Machine / 2x8-10 / 67.5kg @10\n// note: Sweep the weight out to create the largest semi-circle possible with your arm.\n// alternatives: Lying Reverse DB Flye | Reverse Cable Crossover\n// links: main=https://youtu.be/WkI6IHmYORY | Lying Reverse DB Flye=https://youtu.be/MXGZHJFQ9bE | Reverse Cable Crossover=https://youtu.be/STZ3Twq5fgc\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nSingle Arm Reverse Pec Deck / 1x8-10 / 87.5kg @10\n// note: Round your lower back as you crunch. Maintain a mind-muscle connection with your 6-pack.\n// alternatives: Weighted Crunch | Machine Crunch\n// links: main=https://youtu.be/LvJM9V3D_CQ | Weighted Crunch=https://youtu.be/Q_n8cSQLhog | Machine Crunch=https://youtu.be/KlxdhDSi5Dc\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nCable Crunch / 1x6-6 217.5kg, 1x6-6 227.5kg / @10","id":"nwjshsti"},{"name":"Day 5 - Lower 2","exerciseText":"// 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// alternatives: Reverse Nordic | Sissy Squat\n// links: main=https://youtu.be/G0_M9LBCT0o | Reverse Nordic=https://youtu.be/aHS9tKzJXik | Sissy Squat=https://youtu.be/Ma99aw-VDJQ\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Lengthened Partials (Extend Set)\nlower2: Leg Extension / 1x8-8 382.5kg, 1x8-8 437.5kg / @10\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).\n// alternatives: DB RDL | Seated Cable Deadlift\n// links: main=https://youtu.be/xbnan2iNh-Q | DB RDL=https://youtu.be/CaryZp20CuI | Seated Cable Deadlift=https://youtu.be/FCe6PIQbB-s\n// warmup sets: 2-3 | rest: 2-3 min | RIR targets: set1=2, set2=1\nlower2: Romanian Deadlift, Barbell / 1x6-7 62.5kg @8, 1x6-7 72.5kg @9\n// note: Squeeze your glutes hard at the top and control the weight on the way down.\n// alternatives: Barbell Hip Thrust | 45° Hyperextension\n// links: main=https://youtu.be/ELgSmlwFsFQ | Barbell Hip Thrust=https://youtu.be/8RwbLtfLu6A | 45° Hyperextension=https://youtu.be/1Rr1-FW6ZJs\n// warmup sets: 2-4 | rest: 2-3 min | RIR targets: set1=1, set2=0\nlower2: Hip Thrust Leverage Machine / 1x6-7 72.5kg @9, 1x6-7 82.5kg @10\n// note: Feet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding.\n// alternatives: Smith Machine Squat | Barbell Squat\n// links: main=https://youtu.be/ksBaBSfmZf4 | Smith Machine Squat=https://youtu.be/wSHxfQJe1ic | Barbell Squat=https://youtu.be/UGwmUJkTIx8\n// warmup sets: 2-4 | rest: 2-3 min | RIR targets: set1=0, set2=N/A\nlower2: Leg Press / 1x6-7 / 92.5kg @10\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// alternatives: Leg Press Calf Press | Donkey Calf Raise\n// links: main=https://youtu.be/WMkCGNwo5ts | Leg Press Calf Press=https://youtu.be/-mcxziH_KdM | Donkey Calf Raise=https://youtu.be/LC9SO-pIXqA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Lengthened Partials (Extend Set)\nlower2: Smith Machine Calf Raise / 2x8-9 / 62.5kg @10","id":"vfjbpivv"},{"name":"Day 6 - Arms/Delts","exerciseText":"// 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.\n// alternatives: Incline DB Curl | Standing DB Curl\n// links: main=https://youtu.be/_w_Uan2dG-4 | Incline DB Curl=https://youtu.be/Nf1_Ok0LDcI | Standing DB Curl=https://youtu.be/vneVQlN7LR4\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nBicep Curl, Cable / 2x6-7 / 45kg @10\n// note: Feel a deep stretch on the triceps throughout the entire negative.\n// alternatives: Overhead DB Triceps Extension | Skull Crusher\n// links: main=https://youtu.be/7GvY7yTEepM | Overhead DB Triceps Extension=https://youtu.be/5KX0EjOTMaI | Skull Crusher=https://youtu.be/1n6xrEI5g0Q\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nTriceps Extension, Cable / 1x8-8 42.5kg, 1x7-8 47.5kg / @10\n// note: Hammer curl on the way up and supinated curl (palms up) on the way down.\n// alternatives: DB Hammer Curl | Preacher Hammer Curl\n// links: main=https://youtu.be/J0l0qQCy80Q | DB Hammer Curl=https://youtu.be/AS4FeNiHyKg | Preacher Hammer Curl=https://youtu.be/sInGFVj-bJA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nModified Zottman Curl / 1x8-8 / 30kg @10\n// note: Keep your upper arm behind your torso throughout the ROM.\n// alternatives: Seated Dip Machine | Close-Grip Dip\n// links: main=https://youtu.be/FGJ64JyKod0 | Seated Dip Machine=https://youtu.be/BRueufxDP2Q | Close-Grip Dip=https://youtu.be/G7bonPtkitM\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Two Drop Sets (~25% per)\nSeated Dip Machine / 1x9-9 85kg, 1x9-9 95kg / @10\n// note: Smooth, controlled reps.\n// alternatives: Cable Wrist Curl | N/A\n// links: main=https://youtu.be/HJx1sIZKDqk | Cable Wrist Curl=https://youtu.be/S9NEwbiYEBE | N/A=N/A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nWrist Curl, Dumbbell / 1x8-9 22.5kg, 1x8-9 20kg / @10\n// note: Smooth, controlled reps.\n// alternatives: Cable Wrist Extension | N/A\n// links: main=https://youtu.be/uCAoI5FnLhs | Cable Wrist Extension=https://youtu.be/_KI-O0zMv60 | N/A=N/A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nReverse Wrist Curl, Dumbbell / 1x8-9 15kg, 1x8-9 17.5kg / @10\n// note: Slow, controlled reps!\n// alternatives: Barbell Curl | EZ-Bar Curl\n// links: main=https://youtu.be/kSxgX6HIYxQ | Barbell Curl=https://youtu.be/UvxrIuG-Xeg | EZ-Bar Curl=https://youtu.be/wXjPZdhUzBQ\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\n// intensity technique: Two Drop Sets (~25% per)\nPreacher Curl, EZ Bar / 1x6-6 / 22.5kg @10\n// note: Focus on squeezing your side delt to move the weight.\n// alternatives: High-Cable Lateral Raise | DB Lateral Raise\n// links: main=https://youtu.be/nc6pAci8Tpg | High-Cable Lateral Raise=https://youtu.be/DX1WzS7k0Uc | DB Lateral Raise=https://youtu.be/Z8OrSIk_574\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Myo-reps\nmyo_lateral: Lateral Raise, Leverage Machine / 1x12-18+ / 20kg 120s\n// note: Try to add a few more seconds each week!\n// alternatives: N/A | N/A\n// links: main=https://youtu.be/5M8uPbfQsbg | N/A=N/A | N/A=N/A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nDead Hang / 2x1+ / @10 / progress: none","id":"qtilukmc"}],"id":"qwlpakdt"},{"name":"Week 11","days":[{"name":"Day 1 - Upper 1","exerciseText":"// 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.\n// alternatives: Smith Machine Incline Press | DB Incline Press\n// links: main=https://youtu.be/ad0NL7TH2-I | Smith Machine Incline Press=https://youtu.be/q3agRhqt_WA | DB Incline Press=https://youtu.be/dhSKkQdUzoA\n// warmup sets: 2-4 | rest: 3-5 min | RIR targets: set1=1, set2=0\nIncline Bench Press, Smith Machine / 1x7-7 55kg @9, 1x7-7 60kg @10\n// note: Pause for 1 second at the bottom of each rep while maintaining tension on the pecs\n// alternatives: DB Flye | Cable Flye\n// links: main=https://youtu.be/xei-JEpfAS4 | DB Flye=https://youtu.be/RnGCu_t0B3w | Cable Flye=https://youtu.be/FzWZ0eKMgoM\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Two Drop Sets (~25% per)\nPec Deck / 1x6-7 105kg, 1x6-7 130kg / @10\n// note: Use a 30° incline bench (back against the bench) and lift the weight up and out in a Y shape.\n// alternatives: Cable Y-Raise | Machine Lateral Raise\n// links: main=https://youtu.be/xaOQJjzNrd8 | Cable Y-Raise=https://youtu.be/xxnjF6ljHmg | Machine Lateral Raise=https://youtu.be/nc6pAci8Tpg\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nIncline Dumbbell Y-Raise / 2x9-10 / 22.5kg @10\n// note: Control the negative and feel your lats pulling apart. Full ROM!\n// alternatives: Lat Pulldown (Wide Grip) | 1-Arm Cable Pulldown\n// links: main=https://youtu.be/oB27u_w3pX4 | Lat Pulldown (Wide Grip)=https://youtu.be/nDl3VjkLPQE | 1-Arm Cable Pulldown=https://youtu.be/01pnZt1uVFI\n// warmup sets: 1-2 | rest: 2-3 min | RIR targets: set1=1, set2=0\n// intensity technique: Lengthened Partials (Extend Set)\nLat Pulldown / 1x8-8 45.5kg @9, 1x8-8 52.5kg @10\n// note: Pause for about 1 second at the top and then allow your shoulder blades to peel apart on the way back down, under control.\n// alternatives: Seated Cable Kelso Shrug | Incline DB Kelso Shrug\n// links: main=https://youtu.be/76rz0UNAlYI | Seated Cable Kelso Shrug=https://youtu.be/qULwEAa7Lfo | Incline DB Kelso Shrug=https://youtu.be/vYLLZHL9G0w\n// warmup sets: 1-2 | rest: 2-3 min | RIR targets: set1=1, set2=0\nbsw: Shrug, Leverage Machine / 1x6-7 92.5kg @9, 1x6-7 97.5kg @10\n// note: Keep your triceps firmly pinned against the pad as you curl. Smooth controlled reps.\n// alternatives: Machine Preacher Curl | DB Preacher Curl\n// links: main=https://youtu.be/zX0KvQCLbac | Machine Preacher Curl=https://youtu.be/CAOOYqfdAU4 | DB Preacher Curl=https://youtu.be/EWOxgi81xFA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Myo-reps\nmyo_preacher: Preacher Curl, EZ Bar / 1x12-18+ / 22.5kg 120s\n// note: You can use a rope or bar attachment for these, whichever you find more comfortable.\n// alternatives: Close-Grip Bench Press | Smith Machine JM Press\n// links: main=https://youtu.be/B5S2mbg0g5c | Close-Grip Bench Press=https://youtu.be/XnYH1RfVRKk | Smith Machine JM Press=https://youtu.be/WnhjBiezSa8\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Myo-reps\nmyo_pushdown: Triceps Pushdown / 1x12-18+ / 32.5kg 120s\n// note: Keep your body as rigid as possible throughout the ROM.\n// alternatives: Bent-Knee Dragon Flag | Lying Leg Raise\n// links: main=https://youtu.be/p6VfK1YDhhQ | Bent-Knee Dragon Flag=https://youtu.be/N7M5CR541Ak | Lying Leg Raise=https://youtu.be/4WTBHsoAS1I\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nCrunch, Cable / 1x6-7 130kg, 1x6-7 132.5kg / @10","id":"azwpltup"},{"name":"Day 2 - Lower 1","exerciseText":"// 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// alternatives: Seated Leg Curl | Nordic Ham Curl\n// links: main=https://youtu.be/y28L1m1PYUQ | Seated Leg Curl=https://youtu.be/oWJBLChYZOQ | Nordic Ham Curl=https://youtu.be/UbNb5Tsl46c\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Lengthened Partials (Extend Set)\nlower1: Seated Leg Curl / 1x6-7 372.5kg, 1x6-7 432.5kg / @10\n// note: This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat, Hack Squat, Belt Squat, or Smith Machine Squat.\n// alternatives: See Notes | See Notes\n// links: main=https://youtu.be/v3N4tpPpmyQ | See Notes=N/A | See Notes=N/A\n// warmup sets: 2-4 | rest: 3-5 min | RIR targets: set1=1, set2=0\nlower1: Rogers Squat / 1x6-7 67.5kg @9, 1x6-7 77.5kg @10\n// note: Minimize contribution from your back leg!\n// alternatives: DB Lunge | Barbell Lunge\n// links: main=https://youtu.be/FPIsTw-jh5s | DB Lunge=https://youtu.be/9Pjs2YR2KcI | Barbell Lunge=https://youtu.be/DHSuW_Wsx6M\n// warmup sets: 2-4 | rest: 2-4 min | RIR targets: set1=0, set2=N/A\nlower1: Static Lunge, Smith Machine / 1x6-7 / 22.5kg @10\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// alternatives: Reverse Nordic | Sissy Squat\n// links: main=https://youtu.be/G0_M9LBCT0o | Reverse Nordic=https://youtu.be/aHS9tKzJXik | Sissy Squat=https://youtu.be/Ma99aw-VDJQ\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Lengthened Partials (Extend Set)\nlower1: Leg Extension / 1x6-7 315kg, 1x6-7 360kg / @10\n// note: If possible, place foam pads in between the outside of your knees and the pads on the machine. This will increase your range of motion on the machine.\n// alternatives: Cable Hip Abduction | Standing Plate Abduction\n// links: main=https://youtu.be/iGd7fQffkkM | Cable Hip Abduction=https://youtu.be/uqF4qttYpN8 | Standing Plate Abduction=https://youtu.be/Y_qP7FEsn7A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nlower1: Hip Abductor / 1x6-7 / 387.5kg @10\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// alternatives: Leg Press Calf Press | Donkey Calf Raise\n// links: main=https://youtu.be/WMkCGNwo5ts | Leg Press Calf Press=https://youtu.be/-mcxziH_KdM | Donkey Calf Raise=https://youtu.be/LC9SO-pIXqA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Lengthened Partials (Extend Set)\nlower1: Seated Calf Raise, Leverage Machine / 2x6-7 / 57.5kg @10","id":"iafezwyz"},{"name":"Day 4 - Upper 2","exerciseText":"// 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// alternatives: Close-Grip Pull-Up | 1-Arm Cable Pulldown\n// links: main=https://youtu.be/7l859qd4E48 | Close-Grip Pull-Up=https://youtu.be/3DnqKKfz6wY | 1-Arm Cable Pulldown=https://youtu.be/01pnZt1uVFI\n// warmup sets: 2-3 | rest: 2-3 min | RIR targets: set1=1, set2=0\n// intensity technique: Lengthened Partials (Extend Set)\nLat Pulldown - Close Grip / 1x10-10 131.5kg @9, 1x10-10 152.5kg @10\n// note: Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep.\n// alternatives: Chest-Supported Machine Row | Chest-Supported DB Row\n// links: main=https://youtu.be/-FAxUZoPDc4 | Chest-Supported Machine Row=https://youtu.be/QZ7VZpjNTG8 | Chest-Supported DB Row=https://youtu.be/Cmcv44jiQd0\n// warmup sets: 2-3 | rest: 2-3 min | RIR targets: set1=1, set2=0\n// intensity technique: Two Drop Sets (~25% per)\nSeated Row, Leverage Machine / 1x10-8 65kg @9, 1x10-8 75kg @10\n// note: Think about shrugging \"up to your ears\". Use straps, if possible.\n// alternatives: Barbell Shrug | Cable Shrug-In\n// links: main=https://youtu.be/2KDc6iAcrAw | Barbell Shrug=https://youtu.be/CQDTdasj9BA | Cable Shrug-In=https://youtu.be/0EqU6-o3PAw\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nShrug, Leverage Machine / 1x6-6 / 72.5kg @10\n// note: 1 second pause at the bottom of each rep while maintaining tension on the pecs.\n// alternatives: Smith Machine Bench Press | DB Bench Press\n// links: main=https://youtu.be/qTSTOVVr8rU | Smith Machine Bench Press=https://youtu.be/cJ8JrXUQ3xQ | DB Bench Press=https://youtu.be/qmyToaabqdQ\n// warmup sets: 2-4 | rest: 3-5 min | RIR targets: set1=1, set2=0\n// intensity technique: Weighted Static Hold (30 sec)\nIncline Chest Press, Leverage Machine / 1x8-8 45kg @9, 1x8-8 55kg @10\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.\n// alternatives: DB Lateral Raise | Machine Lateral Raise\n// links: main=https://youtu.be/DX1WzS7k0Uc | DB Lateral Raise=https://youtu.be/Z8OrSIk_574 | Machine Lateral Raise=https://youtu.be/nc6pAci8Tpg\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nLateral Raise, Leverage Machine / 2x8-10 / 67.5kg @10\n// note: Sweep the weight out to create the largest semi-circle possible with your arm.\n// alternatives: Lying Reverse DB Flye | Reverse Cable Crossover\n// links: main=https://youtu.be/WkI6IHmYORY | Lying Reverse DB Flye=https://youtu.be/MXGZHJFQ9bE | Reverse Cable Crossover=https://youtu.be/STZ3Twq5fgc\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nSingle Arm Reverse Pec Deck / 1x8-10 / 87.5kg @10\n// note: Round your lower back as you crunch. Maintain a mind-muscle connection with your 6-pack.\n// alternatives: Weighted Crunch | Machine Crunch\n// links: main=https://youtu.be/LvJM9V3D_CQ | Weighted Crunch=https://youtu.be/Q_n8cSQLhog | Machine Crunch=https://youtu.be/KlxdhDSi5Dc\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nCable Crunch / 1x6-6 217.5kg, 1x6-6 227.5kg / @10","id":"zklwpcby"},{"name":"Day 5 - Lower 2","exerciseText":"// 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// alternatives: Reverse Nordic | Sissy Squat\n// links: main=https://youtu.be/G0_M9LBCT0o | Reverse Nordic=https://youtu.be/aHS9tKzJXik | Sissy Squat=https://youtu.be/Ma99aw-VDJQ\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Lengthened Partials (Extend Set)\nlower2: Leg Extension / 1x8-8 382.5kg, 1x8-8 437.5kg / @10\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).\n// alternatives: DB RDL | Seated Cable Deadlift\n// links: main=https://youtu.be/xbnan2iNh-Q | DB RDL=https://youtu.be/CaryZp20CuI | Seated Cable Deadlift=https://youtu.be/FCe6PIQbB-s\n// warmup sets: 2-3 | rest: 2-3 min | RIR targets: set1=2, set2=1\nlower2: Romanian Deadlift, Barbell / 1x6-7 62.5kg @8, 1x6-7 72.5kg @9\n// note: Squeeze your glutes hard at the top and control the weight on the way down.\n// alternatives: Barbell Hip Thrust | 45° Hyperextension\n// links: main=https://youtu.be/ELgSmlwFsFQ | Barbell Hip Thrust=https://youtu.be/8RwbLtfLu6A | 45° Hyperextension=https://youtu.be/1Rr1-FW6ZJs\n// warmup sets: 2-4 | rest: 2-3 min | RIR targets: set1=1, set2=0\nlower2: Hip Thrust Leverage Machine / 1x6-7 72.5kg @9, 1x6-7 82.5kg @10\n// note: Feet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding.\n// alternatives: Smith Machine Squat | Barbell Squat\n// links: main=https://youtu.be/ksBaBSfmZf4 | Smith Machine Squat=https://youtu.be/wSHxfQJe1ic | Barbell Squat=https://youtu.be/UGwmUJkTIx8\n// warmup sets: 2-4 | rest: 2-3 min | RIR targets: set1=0, set2=N/A\nlower2: Leg Press / 1x6-7 / 92.5kg @10\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// alternatives: Leg Press Calf Press | Donkey Calf Raise\n// links: main=https://youtu.be/WMkCGNwo5ts | Leg Press Calf Press=https://youtu.be/-mcxziH_KdM | Donkey Calf Raise=https://youtu.be/LC9SO-pIXqA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Lengthened Partials (Extend Set)\nlower2: Smith Machine Calf Raise / 2x8-9 / 62.5kg @10","id":"vlzlumje"},{"name":"Day 6 - Arms/Delts","exerciseText":"// 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.\n// alternatives: Incline DB Curl | Standing DB Curl\n// links: main=https://youtu.be/_w_Uan2dG-4 | Incline DB Curl=https://youtu.be/Nf1_Ok0LDcI | Standing DB Curl=https://youtu.be/vneVQlN7LR4\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nBicep Curl, Cable / 2x6-7 / 45kg @10\n// note: Feel a deep stretch on the triceps throughout the entire negative.\n// alternatives: Overhead DB Triceps Extension | Skull Crusher\n// links: main=https://youtu.be/7GvY7yTEepM | Overhead DB Triceps Extension=https://youtu.be/5KX0EjOTMaI | Skull Crusher=https://youtu.be/1n6xrEI5g0Q\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nTriceps Extension, Cable / 1x8-8 42.5kg, 1x7-8 47.5kg / @10\n// note: Hammer curl on the way up and supinated curl (palms up) on the way down.\n// alternatives: DB Hammer Curl | Preacher Hammer Curl\n// links: main=https://youtu.be/J0l0qQCy80Q | DB Hammer Curl=https://youtu.be/AS4FeNiHyKg | Preacher Hammer Curl=https://youtu.be/sInGFVj-bJA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nModified Zottman Curl / 1x8-8 / 30kg @10\n// note: Keep your upper arm behind your torso throughout the ROM.\n// alternatives: Seated Dip Machine | Close-Grip Dip\n// links: main=https://youtu.be/FGJ64JyKod0 | Seated Dip Machine=https://youtu.be/BRueufxDP2Q | Close-Grip Dip=https://youtu.be/G7bonPtkitM\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Two Drop Sets (~25% per)\nSeated Dip Machine / 1x9-9 85kg, 1x9-9 95kg / @10\n// note: Smooth, controlled reps.\n// alternatives: Cable Wrist Curl | N/A\n// links: main=https://youtu.be/HJx1sIZKDqk | Cable Wrist Curl=https://youtu.be/S9NEwbiYEBE | N/A=N/A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nWrist Curl, Dumbbell / 1x8-9 22.5kg, 1x8-9 20kg / @10\n// note: Smooth, controlled reps.\n// alternatives: Cable Wrist Extension | N/A\n// links: main=https://youtu.be/uCAoI5FnLhs | Cable Wrist Extension=https://youtu.be/_KI-O0zMv60 | N/A=N/A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nReverse Wrist Curl, Dumbbell / 1x8-9 15kg, 1x8-9 17.5kg / @10\n// note: Slow, controlled reps!\n// alternatives: Barbell Curl | EZ-Bar Curl\n// links: main=https://youtu.be/kSxgX6HIYxQ | Barbell Curl=https://youtu.be/UvxrIuG-Xeg | EZ-Bar Curl=https://youtu.be/wXjPZdhUzBQ\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\n// intensity technique: Two Drop Sets (~25% per)\nPreacher Curl, EZ Bar / 1x6-6 / 22.5kg @10\n// note: Focus on squeezing your side delt to move the weight.\n// alternatives: High-Cable Lateral Raise | DB Lateral Raise\n// links: main=https://youtu.be/nc6pAci8Tpg | High-Cable Lateral Raise=https://youtu.be/DX1WzS7k0Uc | DB Lateral Raise=https://youtu.be/Z8OrSIk_574\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Myo-reps\nmyo_lateral: Lateral Raise, Leverage Machine / 1x12-18+ / 20kg 120s\n// note: Try to add a few more seconds each week!\n// alternatives: N/A | N/A\n// links: main=https://youtu.be/5M8uPbfQsbg | N/A=N/A | N/A=N/A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nDead Hang / 2x1+ / @10 / progress: none","id":"gsinwpmh"}],"id":"fbzmwsir"},{"name":"Week 12","days":[{"name":"Day 1 - Upper 1","exerciseText":"// 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.\n// alternatives: Smith Machine Incline Press | DB Incline Press\n// links: main=https://youtu.be/ad0NL7TH2-I | Smith Machine Incline Press=https://youtu.be/q3agRhqt_WA | DB Incline Press=https://youtu.be/dhSKkQdUzoA\n// warmup sets: 2-4 | rest: 3-5 min | RIR targets: set1=1, set2=0\nIncline Bench Press, Smith Machine / 1x7-7 55kg @9, 1x7-7 60kg @10\n// note: Pause for 1 second at the bottom of each rep while maintaining tension on the pecs\n// alternatives: DB Flye | Cable Flye\n// links: main=https://youtu.be/xei-JEpfAS4 | DB Flye=https://youtu.be/RnGCu_t0B3w | Cable Flye=https://youtu.be/FzWZ0eKMgoM\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Two Drop Sets (~25% per)\nPec Deck / 1x6-7 105kg, 1x6-7 130kg / @10\n// note: Use a 30° incline bench (back against the bench) and lift the weight up and out in a Y shape.\n// alternatives: Cable Y-Raise | Machine Lateral Raise\n// links: main=https://youtu.be/xaOQJjzNrd8 | Cable Y-Raise=https://youtu.be/xxnjF6ljHmg | Machine Lateral Raise=https://youtu.be/nc6pAci8Tpg\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nIncline Dumbbell Y-Raise / 2x9-10 / 22.5kg @10\n// note: Control the negative and feel your lats pulling apart. Full ROM!\n// alternatives: Lat Pulldown (Wide Grip) | 1-Arm Cable Pulldown\n// links: main=https://youtu.be/oB27u_w3pX4 | Lat Pulldown (Wide Grip)=https://youtu.be/nDl3VjkLPQE | 1-Arm Cable Pulldown=https://youtu.be/01pnZt1uVFI\n// warmup sets: 1-2 | rest: 2-3 min | RIR targets: set1=1, set2=0\n// intensity technique: Lengthened Partials (Extend Set)\nLat Pulldown / 1x8-8 45.5kg @9, 1x8-8 52.5kg @10\n// note: Pause for about 1 second at the top and then allow your shoulder blades to peel apart on the way back down, under control.\n// alternatives: Seated Cable Kelso Shrug | Incline DB Kelso Shrug\n// links: main=https://youtu.be/76rz0UNAlYI | Seated Cable Kelso Shrug=https://youtu.be/qULwEAa7Lfo | Incline DB Kelso Shrug=https://youtu.be/vYLLZHL9G0w\n// warmup sets: 1-2 | rest: 2-3 min | RIR targets: set1=1, set2=0\nbsw: Shrug, Leverage Machine / 1x6-7 92.5kg @9, 1x6-7 97.5kg @10\n// note: Keep your triceps firmly pinned against the pad as you curl. Smooth controlled reps.\n// alternatives: Machine Preacher Curl | DB Preacher Curl\n// links: main=https://youtu.be/zX0KvQCLbac | Machine Preacher Curl=https://youtu.be/CAOOYqfdAU4 | DB Preacher Curl=https://youtu.be/EWOxgi81xFA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Myo-reps\nmyo_preacher: Preacher Curl, EZ Bar / 1x12-18+ / 22.5kg 120s\n// note: You can use a rope or bar attachment for these, whichever you find more comfortable.\n// alternatives: Close-Grip Bench Press | Smith Machine JM Press\n// links: main=https://youtu.be/B5S2mbg0g5c | Close-Grip Bench Press=https://youtu.be/XnYH1RfVRKk | Smith Machine JM Press=https://youtu.be/WnhjBiezSa8\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Myo-reps\nmyo_pushdown: Triceps Pushdown / 1x12-18+ / 32.5kg 120s\n// note: Keep your body as rigid as possible throughout the ROM.\n// alternatives: Bent-Knee Dragon Flag | Lying Leg Raise\n// links: main=https://youtu.be/p6VfK1YDhhQ | Bent-Knee Dragon Flag=https://youtu.be/N7M5CR541Ak | Lying Leg Raise=https://youtu.be/4WTBHsoAS1I\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nCrunch, Cable / 1x6-7 130kg, 1x6-7 132.5kg / @10","id":"clvjldwc"},{"name":"Day 2 - Lower 1","exerciseText":"// 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// alternatives: Seated Leg Curl | Nordic Ham Curl\n// links: main=https://youtu.be/y28L1m1PYUQ | Seated Leg Curl=https://youtu.be/oWJBLChYZOQ | Nordic Ham Curl=https://youtu.be/UbNb5Tsl46c\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Lengthened Partials (Extend Set)\nlower1: Seated Leg Curl / 1x6-7 372.5kg, 1x6-7 432.5kg / @10\n// note: This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat, Hack Squat, Belt Squat, or Smith Machine Squat.\n// alternatives: See Notes | See Notes\n// links: main=https://youtu.be/v3N4tpPpmyQ | See Notes=N/A | See Notes=N/A\n// warmup sets: 2-4 | rest: 3-5 min | RIR targets: set1=1, set2=0\nlower1: Rogers Squat / 1x6-7 67.5kg @9, 1x6-7 77.5kg @10\n// note: Minimize contribution from your back leg!\n// alternatives: DB Lunge | Barbell Lunge\n// links: main=https://youtu.be/FPIsTw-jh5s | DB Lunge=https://youtu.be/9Pjs2YR2KcI | Barbell Lunge=https://youtu.be/DHSuW_Wsx6M\n// warmup sets: 2-4 | rest: 2-4 min | RIR targets: set1=0, set2=N/A\nlower1: Static Lunge, Smith Machine / 1x6-7 / 22.5kg @10\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// alternatives: Reverse Nordic | Sissy Squat\n// links: main=https://youtu.be/G0_M9LBCT0o | Reverse Nordic=https://youtu.be/aHS9tKzJXik | Sissy Squat=https://youtu.be/Ma99aw-VDJQ\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Lengthened Partials (Extend Set)\nlower1: Leg Extension / 1x6-7 315kg, 1x6-7 360kg / @10\n// note: If possible, place foam pads in between the outside of your knees and the pads on the machine. This will increase your range of motion on the machine.\n// alternatives: Cable Hip Abduction | Standing Plate Abduction\n// links: main=https://youtu.be/iGd7fQffkkM | Cable Hip Abduction=https://youtu.be/uqF4qttYpN8 | Standing Plate Abduction=https://youtu.be/Y_qP7FEsn7A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nlower1: Hip Abductor / 1x6-7 / 387.5kg @10\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// alternatives: Leg Press Calf Press | Donkey Calf Raise\n// links: main=https://youtu.be/WMkCGNwo5ts | Leg Press Calf Press=https://youtu.be/-mcxziH_KdM | Donkey Calf Raise=https://youtu.be/LC9SO-pIXqA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Lengthened Partials (Extend Set)\nlower1: Seated Calf Raise, Leverage Machine / 2x6-7 / 57.5kg @10","id":"xhnejmgo"},{"name":"Day 4 - Upper 2","exerciseText":"// 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// alternatives: Close-Grip Pull-Up | 1-Arm Cable Pulldown\n// links: main=https://youtu.be/7l859qd4E48 | Close-Grip Pull-Up=https://youtu.be/3DnqKKfz6wY | 1-Arm Cable Pulldown=https://youtu.be/01pnZt1uVFI\n// warmup sets: 2-3 | rest: 2-3 min | RIR targets: set1=1, set2=0\n// intensity technique: Lengthened Partials (Extend Set)\nLat Pulldown - Close Grip / 1x10-10 131.5kg @9, 1x10-10 152.5kg @10\n// note: Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep.\n// alternatives: Chest-Supported Machine Row | Chest-Supported DB Row\n// links: main=https://youtu.be/-FAxUZoPDc4 | Chest-Supported Machine Row=https://youtu.be/QZ7VZpjNTG8 | Chest-Supported DB Row=https://youtu.be/Cmcv44jiQd0\n// warmup sets: 2-3 | rest: 2-3 min | RIR targets: set1=1, set2=0\n// intensity technique: Two Drop Sets (~25% per)\nSeated Row, Leverage Machine / 1x10-8 65kg @9, 1x10-8 75kg @10\n// note: Think about shrugging \"up to your ears\". Use straps, if possible.\n// alternatives: Barbell Shrug | Cable Shrug-In\n// links: main=https://youtu.be/2KDc6iAcrAw | Barbell Shrug=https://youtu.be/CQDTdasj9BA | Cable Shrug-In=https://youtu.be/0EqU6-o3PAw\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nShrug, Leverage Machine / 1x6-6 / 72.5kg @10\n// note: 1 second pause at the bottom of each rep while maintaining tension on the pecs.\n// alternatives: Smith Machine Bench Press | DB Bench Press\n// links: main=https://youtu.be/qTSTOVVr8rU | Smith Machine Bench Press=https://youtu.be/cJ8JrXUQ3xQ | DB Bench Press=https://youtu.be/qmyToaabqdQ\n// warmup sets: 2-4 | rest: 3-5 min | RIR targets: set1=1, set2=0\n// intensity technique: Weighted Static Hold (30 sec)\nIncline Chest Press, Leverage Machine / 1x8-8 45kg @9, 1x8-8 55kg @10\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.\n// alternatives: DB Lateral Raise | Machine Lateral Raise\n// links: main=https://youtu.be/DX1WzS7k0Uc | DB Lateral Raise=https://youtu.be/Z8OrSIk_574 | Machine Lateral Raise=https://youtu.be/nc6pAci8Tpg\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nLateral Raise, Leverage Machine / 2x8-10 / 67.5kg @10\n// note: Sweep the weight out to create the largest semi-circle possible with your arm.\n// alternatives: Lying Reverse DB Flye | Reverse Cable Crossover\n// links: main=https://youtu.be/WkI6IHmYORY | Lying Reverse DB Flye=https://youtu.be/MXGZHJFQ9bE | Reverse Cable Crossover=https://youtu.be/STZ3Twq5fgc\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nSingle Arm Reverse Pec Deck / 1x8-10 / 87.5kg @10\n// note: Round your lower back as you crunch. Maintain a mind-muscle connection with your 6-pack.\n// alternatives: Weighted Crunch | Machine Crunch\n// links: main=https://youtu.be/LvJM9V3D_CQ | Weighted Crunch=https://youtu.be/Q_n8cSQLhog | Machine Crunch=https://youtu.be/KlxdhDSi5Dc\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nCable Crunch / 1x6-6 217.5kg, 1x6-6 227.5kg / @10","id":"brppybkt"},{"name":"Day 5 - Lower 2","exerciseText":"// 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// alternatives: Reverse Nordic | Sissy Squat\n// links: main=https://youtu.be/G0_M9LBCT0o | Reverse Nordic=https://youtu.be/aHS9tKzJXik | Sissy Squat=https://youtu.be/Ma99aw-VDJQ\n// warmup sets: 1-2 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Lengthened Partials (Extend Set)\nlower2: Leg Extension / 1x8-8 382.5kg, 1x8-8 437.5kg / @10\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).\n// alternatives: DB RDL | Seated Cable Deadlift\n// links: main=https://youtu.be/xbnan2iNh-Q | DB RDL=https://youtu.be/CaryZp20CuI | Seated Cable Deadlift=https://youtu.be/FCe6PIQbB-s\n// warmup sets: 2-3 | rest: 2-3 min | RIR targets: set1=2, set2=1\nlower2: Romanian Deadlift, Barbell / 1x6-7 62.5kg @8, 1x6-7 72.5kg @9\n// note: Squeeze your glutes hard at the top and control the weight on the way down.\n// alternatives: Barbell Hip Thrust | 45° Hyperextension\n// links: main=https://youtu.be/ELgSmlwFsFQ | Barbell Hip Thrust=https://youtu.be/8RwbLtfLu6A | 45° Hyperextension=https://youtu.be/1Rr1-FW6ZJs\n// warmup sets: 2-4 | rest: 2-3 min | RIR targets: set1=1, set2=0\nlower2: Hip Thrust Leverage Machine / 1x6-7 72.5kg @9, 1x6-7 82.5kg @10\n// note: Feet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding.\n// alternatives: Smith Machine Squat | Barbell Squat\n// links: main=https://youtu.be/ksBaBSfmZf4 | Smith Machine Squat=https://youtu.be/wSHxfQJe1ic | Barbell Squat=https://youtu.be/UGwmUJkTIx8\n// warmup sets: 2-4 | rest: 2-3 min | RIR targets: set1=0, set2=N/A\nlower2: Leg Press / 1x6-7 / 92.5kg @10\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// alternatives: Leg Press Calf Press | Donkey Calf Raise\n// links: main=https://youtu.be/WMkCGNwo5ts | Leg Press Calf Press=https://youtu.be/-mcxziH_KdM | Donkey Calf Raise=https://youtu.be/LC9SO-pIXqA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Lengthened Partials (Extend Set)\nlower2: Smith Machine Calf Raise / 2x8-9 / 62.5kg @10","id":"oyhpgdei"},{"name":"Day 6 - Arms/Delts","exerciseText":"// 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.\n// alternatives: Incline DB Curl | Standing DB Curl\n// links: main=https://youtu.be/_w_Uan2dG-4 | Incline DB Curl=https://youtu.be/Nf1_Ok0LDcI | Standing DB Curl=https://youtu.be/vneVQlN7LR4\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nBicep Curl, Cable / 2x6-7 / 45kg @10\n// note: Feel a deep stretch on the triceps throughout the entire negative.\n// alternatives: Overhead DB Triceps Extension | Skull Crusher\n// links: main=https://youtu.be/7GvY7yTEepM | Overhead DB Triceps Extension=https://youtu.be/5KX0EjOTMaI | Skull Crusher=https://youtu.be/1n6xrEI5g0Q\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nTriceps Extension, Cable / 1x8-8 42.5kg, 1x7-8 47.5kg / @10\n// note: Hammer curl on the way up and supinated curl (palms up) on the way down.\n// alternatives: DB Hammer Curl | Preacher Hammer Curl\n// links: main=https://youtu.be/J0l0qQCy80Q | DB Hammer Curl=https://youtu.be/AS4FeNiHyKg | Preacher Hammer Curl=https://youtu.be/sInGFVj-bJA\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\nModified Zottman Curl / 1x8-8 / 30kg @10\n// note: Keep your upper arm behind your torso throughout the ROM.\n// alternatives: Seated Dip Machine | Close-Grip Dip\n// links: main=https://youtu.be/FGJ64JyKod0 | Seated Dip Machine=https://youtu.be/BRueufxDP2Q | Close-Grip Dip=https://youtu.be/G7bonPtkitM\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Two Drop Sets (~25% per)\nSeated Dip Machine / 1x9-9 85kg, 1x9-9 95kg / @10\n// note: Smooth, controlled reps.\n// alternatives: Cable Wrist Curl | N/A\n// links: main=https://youtu.be/HJx1sIZKDqk | Cable Wrist Curl=https://youtu.be/S9NEwbiYEBE | N/A=N/A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nWrist Curl, Dumbbell / 1x8-9 22.5kg, 1x8-9 20kg / @10\n// note: Smooth, controlled reps.\n// alternatives: Cable Wrist Extension | N/A\n// links: main=https://youtu.be/uCAoI5FnLhs | Cable Wrist Extension=https://youtu.be/_KI-O0zMv60 | N/A=N/A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nReverse Wrist Curl, Dumbbell / 1x8-9 15kg, 1x8-9 17.5kg / @10\n// note: Slow, controlled reps!\n// alternatives: Barbell Curl | EZ-Bar Curl\n// links: main=https://youtu.be/kSxgX6HIYxQ | Barbell Curl=https://youtu.be/UvxrIuG-Xeg | EZ-Bar Curl=https://youtu.be/wXjPZdhUzBQ\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=N/A\n// intensity technique: Two Drop Sets (~25% per)\nPreacher Curl, EZ Bar / 1x6-6 / 22.5kg @10\n// note: Focus on squeezing your side delt to move the weight.\n// alternatives: High-Cable Lateral Raise | DB Lateral Raise\n// links: main=https://youtu.be/nc6pAci8Tpg | High-Cable Lateral Raise=https://youtu.be/DX1WzS7k0Uc | DB Lateral Raise=https://youtu.be/Z8OrSIk_574\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\n// intensity technique: Myo-reps\nmyo_lateral: Lateral Raise, Leverage Machine / 1x12-18+ / 20kg 120s\n// note: Try to add a few more seconds each week!\n// alternatives: N/A | N/A\n// links: main=https://youtu.be/5M8uPbfQsbg | N/A=N/A | N/A=N/A\n// warmup sets: 0-1 | rest: 1-2 min | RIR targets: set1=0, set2=0\nDead Hang / 2x1+ / @10 / progress: none","id":"vqzjaqyk"}],"id":"tybgiovd"}]},"exercises":[],"vtype":"program","days":[],"deletedDays":[],"url":"","isMultiweek":false,"name":"JN Min Max 5x","weeks":[],"nextDay":58,"shortDescription":"","clonedAt":1770996406442,"description":"","tags":[],"deletedWeeks":[],"author":"","id":"mnsniyda"},"version":"20260702120000","settings":{"timers":{"warmup":90,"workout":180,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"userAgent":"Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; ClaudeBot/1.0; +claudebot@anthropic.com)","revisions":[]}
