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Week Stats

Total Sets: 66

Strength Sets: 0, 0%

Hypertrophy Sets: 66, 100%

Upper Sets: 38 (38h), 3d

Lower Sets: 24 (24h), 2d

Core Sets: 4 (4h), 2d

Push Sets: 17 (17h), 2d

Pull Sets: 21 (21h), 2d

Legs Sets: 24 (24h), 2d

Shoulders: 17↓ (17h), 3d

Triceps: 8↑ (8h), 2d

Back: 18↓ (18h), 4d

Abs: 4↑ (4h), 2d

Glutes: 10 (10h), 3d

Hamstrings: 9↑ (9h), 3d

Quadriceps: 14↓ (14h), 3d

Chest: 14↓ (14h), 3d

Biceps: 11 (11h), 3d

Calves: 9↑ (9h), 2d

Forearms: 8↑ (8h), 2d

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10)\nPull Up / 2x8-10 @7 / 120s / warmup: 1x6 60% / progress: dp(5lb, 8, 10)\nLateral Raise / 2x8-10 @9 / 90s / warmup: 1x6 60% / progress: dp(2.5lb, 8, 10)\nBent Over Row / 2x6-8 @8 / 120s / warmup: 1x6 60% / progress: dp(5lb, 6, 8)\nTriceps Extension, Cable / 2x8-10 @9 / 90s / warmup: 1x6 60% / progress: dp(2.5lb, 8, 10)\nBicep Curl, Cable / 2x8-10 @8 / 90s / warmup: 1x6 60% / progress: dp(2.5lb, 8, 10)"},{"name":"Lower (Strength Focus)","exerciseText":"Lying Leg Curl / 2x8-10 @8 / 90s / warmup: 1x6 50%, 1x4 70% / progress: dp(5lb, 8, 10)\nSquat, Smith Machine / 2x6-8 @7 / 180s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85% / progress: dp(10lb, 6, 8)\nRomanian Deadlift, Barbell / 2x6-8 @7 / 120s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85% / progress: dp(10lb, 6, 8)\nLeg Extension / 2x8-10 @8 / 90s / warmup: 1x6 60% / progress: dp(5lb, 8, 10)\nStanding Calf Raise / 2x6-8 @8 / 90s / warmup: 1x6 60% / progress: dp(5lb, 6, 8)\nCable Crunch / 2x8-10 @8 / 90s / warmup: 1x6 60% / progress: dp(5lb, 8, 10)"},{"name":"Pull (Hypertrophy Focus)","exerciseText":"Lat Pulldown / 2x8-10 @7 / 120s / warmup: 1x6 50%, 1x4 70% / progress: dp(5lb, 8, 10)\nSeated Row, Leverage Machine / 2x8-10 @7 / 120s / warmup: 1x6 50%, 1x4 70% / progress: dp(5lb, 8, 10)\nSeated Row / 2x10-12 @8 / 120s / warmup: 1x6 60% / progress: dp(5lb, 10, 12)\nReverse Fly, Cable / 2x10-12 @8 / 90s / warmup: 1x6 60% / progress: dp(2.5lb, 10, 12)\nShrug, Leverage Machine / 2x10-12 @9 / 90s / warmup: 1x6 50%, 1x4 70% / progress: dp(5lb, 10, 12)\nBicep Curl, Cable / 2x10-12 @8 / 90s / warmup: 1x6 60%\nPreacher Curl, Leverage Machine / 1x12-15 @8 / 90s / warmup: 1x6 60% / progress: dp(2.5lb, 12, 15)"},{"name":"Push (Hypertrophy Focus)","exerciseText":"Bench Press / 2x8-10 @7 / 180s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85% / progress: dp(5lb, 8, 10)\nShoulder Press, Leverage Machine / 2x8-10 @7 / 120s / warmup: 1x6 50%, 1x4 70% / progress: dp(5lb, 8, 10)\nChest Fly / 2x10-12 @9 / 90s / warmup: 1x6 60% / progress: dp(5lb, 10, 12)\nLateral Raise / 2x10-12 @9 / 90s / warmup: 1x6 60%\nTriceps Extension, Cable / 2x10-12 @9 / 90s / warmup: 1x6 60%\nCable Kickback / 1x12-15 @9 / 90s / warmup: 1x6 60% / progress: dp(2.5lb, 12, 15)\nHanging Leg Raise / 2x10-20 @9 / 90s / warmup: 1x6 60% / progress: dp(0lb, 10, 20)"},{"name":"Legs (Hypertrophy Focus)","exerciseText":"Leg Press / 2x8-10 @8 / 120s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85% / progress: dp(10lb, 8, 10)\nSeated Leg Curl / 2x10-12 @9 / 90s / warmup: 1x6 60% / progress: dp(5lb, 10, 12)\nBulgarian Split Squat / 2x8-10 @8 / 120s / warmup: 1x6 50%, 1x4 70% / progress: dp(5lb, 8, 10)\nLeg Extension / 2x10-12 @9 / 90s / warmup: 1x6 60%\nHip Abductor / 2x10-12 @9 / 90s / warmup: 1x6 60% / progress: dp(5lb, 10, 12)\nHip Abduction / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nStanding Calf Raise / 2x10-12 @9 / 90s / warmup: 1x6 60%"}]},{"name":"Week 2","days":[{"name":"Upper (Strength Focus)","exerciseText":"Incline Bench Press / 2x6-8, 1x6-8+ @10 / warmup: 1x6 50%, 1x4 70%\nCable Crossover / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nPull Up / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 60%\nLateral Raise / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nBent Over Row / 2x6-8+ @10 / 120s / warmup: 1x6 60%\nTriceps Extension, Cable / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nBicep Curl, Cable / 2x8-10+ @10 / 90s / warmup: 1x6 60%"},{"name":"Lower (Strength Focus)","exerciseText":"Lying Leg Curl / 2x8-10+ @10 / 90s / warmup: 1x6 50%, 1x4 70%\nSquat, Smith Machine / 2x6-8, 1x6-8+ @10 / 180s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nRomanian Deadlift, Barbell / 2x6-8, 1x6-8+ @10 / 120s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nLeg Extension / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nStanding Calf Raise / 2x6-8+ @10 / 90s / warmup: 1x6 60%\nCable Crunch / 2x8-10+ @10 / 90s / warmup: 1x6 60%"},{"name":"Pull (Hypertrophy Focus)","exerciseText":"Lat Pulldown / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nSeated Row, Leverage Machine / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nSeated Row / 2x10-12+ @10 / 120s / warmup: 1x6 60%\nReverse Fly, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nShrug, Leverage Machine / 2x10-12+ @10 / 90s / warmup: 1x6 50%, 1x4 70%\nBicep Curl, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nPreacher Curl, Leverage Machine / 1x12-15+ @10 / 90s / warmup: 1x6 60%"},{"name":"Push (Hypertrophy Focus)","exerciseText":"Bench Press / 2x8-10, 1x8-10+ @10 / 180s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nShoulder Press, Leverage Machine / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nChest Fly / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nLateral Raise / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nTriceps Extension, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nCable Kickback / 1x12-15+ @10 / 90s / warmup: 1x6 60%\nHanging Leg Raise / 2x10-20+ @10 / 90s / warmup: 1x6 60%"},{"name":"Legs (Hypertrophy Focus)","exerciseText":"Leg Press / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nSeated Leg Curl / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nBulgarian Split Squat / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nLeg Extension / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nHip Abductor / 2x10-12+ @10 / 90s / warmup: 1x6 60%\n\nStanding Calf Raise / 2x10-12+ @10 / 90s / warmup: 1x6 60%"}]},{"name":"Week 3","days":[{"name":"Upper (Strength Focus)","exerciseText":"Incline Bench Press / 2x6-8, 1x6-8+ @10 / warmup: 1x6 50%, 1x4 70%\nCable Crossover / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nPull Up / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 60%\nLateral Raise / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nBent Over Row / 2x6-8+ @10 / 120s / warmup: 1x6 60%\nTriceps Extension, Cable / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nBicep Curl, Cable / 2x8-10+ @10 / 90s / warmup: 1x6 60%"},{"name":"Lower (Strength Focus)","exerciseText":"Lying Leg Curl / 2x8-10+ @10 / 90s / warmup: 1x6 50%, 1x4 70%\nSquat, Smith Machine / 2x6-8, 1x6-8+ @10 / 180s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nRomanian Deadlift, Barbell / 2x6-8, 1x6-8+ @10 / 120s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nLeg Extension / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nStanding Calf Raise / 2x6-8+ @10 / 90s / warmup: 1x6 60%\nCable Crunch / 2x8-10+ @10 / 90s / warmup: 1x6 60%"},{"name":"Pull (Hypertrophy Focus)","exerciseText":"Lat Pulldown / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nSeated Row, Leverage Machine / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nSeated Row / 2x10-12+ @10 / 120s / warmup: 1x6 60%\nReverse Fly, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nShrug, Leverage Machine / 2x10-12+ @10 / 90s / warmup: 1x6 50%, 1x4 70%\nBicep Curl, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nPreacher Curl, Leverage Machine / 1x12-15+ @10 / 90s / warmup: 1x6 60%"},{"name":"Push (Hypertrophy Focus)","exerciseText":"Bench Press / 2x8-10, 1x8-10+ @10 / 180s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nShoulder Press, Leverage Machine / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nChest Fly / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nLateral Raise / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nTriceps Extension, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nCable Kickback / 1x12-15+ @10 / 90s / warmup: 1x6 60%\nHanging Leg Raise / 2x10-20+ @10 / 90s / warmup: 1x6 60%"},{"name":"Legs (Hypertrophy Focus)","exerciseText":"Leg Press / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nSeated Leg Curl / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nBulgarian Split Squat / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nLeg Extension / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nHip Abductor / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nHip Abduction / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nStanding Calf Raise / 2x10-12+ @10 / 90s / warmup: 1x6 60%"}]},{"name":"Week 4","days":[{"name":"Upper (Strength Focus)","exerciseText":"Incline Bench Press / 2x6-8, 1x6-8+ @10 / warmup: 1x6 50%, 1x4 70%\nCable Crossover / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nPull Up / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 60%\nLateral Raise / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nBent Over Row / 2x6-8+ @10 / 120s / warmup: 1x6 60%\nTriceps Extension, Cable / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nBicep Curl, Cable / 2x8-10+ @10 / 90s / warmup: 1x6 60%"},{"name":"Lower (Strength Focus)","exerciseText":"Lying Leg Curl / 2x8-10+ @10 / 90s / warmup: 1x6 50%, 1x4 70%\nSquat, Smith Machine / 2x6-8, 1x6-8+ @10 / 180s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nRomanian Deadlift, Barbell / 2x6-8, 1x6-8+ @10 / 120s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nLeg Extension / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nStanding Calf Raise / 2x6-8+ @10 / 90s / warmup: 1x6 60%\nCable Crunch / 2x8-10+ @10 / 90s / warmup: 1x6 60%"},{"name":"Pull (Hypertrophy Focus)","exerciseText":"Lat Pulldown / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nSeated Row, Leverage Machine / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nSeated Row / 2x10-12+ @10 / 120s / warmup: 1x6 60%\nReverse Fly, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nShrug, Leverage Machine / 2x10-12+ @10 / 90s / warmup: 1x6 50%, 1x4 70%\nBicep Curl, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nPreacher Curl, Leverage Machine / 1x12-15+ @10 / 90s / warmup: 1x6 60%"},{"name":"Push (Hypertrophy Focus)","exerciseText":"Bench Press / 2x8-10, 1x8-10+ @10 / 180s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nShoulder Press, Leverage Machine / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nChest Fly / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nLateral Raise / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nTriceps Extension, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nCable Kickback / 1x12-15+ @10 / 90s / warmup: 1x6 60%\nHanging Leg Raise / 2x10-20+ @10 / 90s / warmup: 1x6 60%"},{"name":"Legs (Hypertrophy Focus)","exerciseText":"Leg Press / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nSeated Leg Curl / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nBulgarian Split Squat / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nLeg Extension / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nHip Abductor / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nHip Abduction / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nStanding Calf Raise / 2x10-12+ @10 / 90s / warmup: 1x6 60%"}]},{"name":"Week 5","days":[{"name":"Upper (Strength Focus)","exerciseText":"Incline Bench Press / 2x6-8, 1x6-8+ @10 / warmup: 1x6 50%, 1x4 70%\nCable Crossover / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nPull Up / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 60%\nLateral Raise / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nBent Over Row / 2x6-8+ @10 / 120s / warmup: 1x6 60%\nTriceps Extension, Cable / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nBicep Curl, Cable / 2x8-10+ @10 / 90s / warmup: 1x6 60%"},{"name":"Lower (Strength Focus)","exerciseText":"Lying Leg Curl / 2x8-10+ @10 / 90s / warmup: 1x6 50%, 1x4 70%\nSquat, Smith Machine / 2x6-8, 1x6-8+ @10 / 180s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nRomanian Deadlift, Barbell / 2x6-8, 1x6-8+ @10 / 120s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nLeg Extension / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nStanding Calf Raise / 2x6-8+ @10 / 90s / warmup: 1x6 60%\nCable Crunch / 2x8-10+ @10 / 90s / warmup: 1x6 60%"},{"name":"Pull (Hypertrophy Focus)","exerciseText":"Lat Pulldown / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nSeated Row, Leverage Machine / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nSeated Row / 2x10-12+ @10 / 120s / warmup: 1x6 60%\nReverse Fly, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nShrug, Leverage Machine / 2x10-12+ @10 / 90s / warmup: 1x6 50%, 1x4 70%\nBicep Curl, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nPreacher Curl, Leverage Machine / 1x12-15+ @10 / 90s / warmup: 1x6 60%"},{"name":"Push (Hypertrophy Focus)","exerciseText":"Bench Press / 2x8-10, 1x8-10+ @10 / 180s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nShoulder Press, Leverage Machine / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nChest Fly / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nLateral Raise / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nTriceps Extension, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nCable Kickback / 1x12-15+ @10 / 90s / warmup: 1x6 60%\nHanging Leg Raise / 2x10-20+ @10 / 90s / warmup: 1x6 60%"},{"name":"Legs (Hypertrophy Focus)","exerciseText":"Leg Press / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nSeated Leg Curl / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nBulgarian Split Squat / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nLeg Extension / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nHip Abductor / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nHip Abduction / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nStanding Calf Raise / 2x10-12+ @10 / 90s / warmup: 1x6 60%"}]},{"name":"Week 6","days":[{"name":"Upper (Strength Focus)","exerciseText":"Incline Bench Press / 2x6-8, 1x6-8+ @10 / warmup: 1x6 50%, 1x4 70%\nCable Crossover / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nPull Up / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 60%\nLateral Raise / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nBent Over Row / 2x6-8+ @10 / 120s / warmup: 1x6 60%\nTriceps Extension, Cable / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nBicep Curl, Cable / 2x8-10+ @10 / 90s / warmup: 1x6 60%"},{"name":"Lower (Strength Focus)","exerciseText":"Lying Leg Curl / 2x8-10+ @10 / 90s / warmup: 1x6 50%, 1x4 70%\nSquat, Smith Machine / 2x6-8, 1x6-8+ @10 / 180s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nRomanian Deadlift, Barbell / 2x6-8, 1x6-8+ @10 / 120s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nLeg Extension / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nStanding Calf Raise / 2x6-8+ @10 / 90s / warmup: 1x6 60%\nCable Crunch / 2x8-10+ @10 / 90s / warmup: 1x6 60%"},{"name":"Pull (Hypertrophy Focus)","exerciseText":"Lat Pulldown / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nSeated Row, Leverage Machine / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nSeated Row / 2x10-12+ @10 / 120s / warmup: 1x6 60%\nReverse Fly, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nShrug, Leverage Machine / 2x10-12+ @10 / 90s / warmup: 1x6 50%, 1x4 70%\nBicep Curl, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nPreacher Curl, Leverage Machine / 1x12-15+ @10 / 90s / warmup: 1x6 60%"},{"name":"Push (Hypertrophy Focus)","exerciseText":"Bench Press / 2x8-10, 1x8-10+ @10 / 180s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nShoulder Press, Leverage Machine / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nChest Fly / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nLateral Raise / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nTriceps Extension, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nCable Kickback / 1x12-15+ @10 / 90s / warmup: 1x6 60%\nHanging Leg Raise / 2x10-20+ @10 / 90s / warmup: 1x6 60%"},{"name":"Legs (Hypertrophy Focus)","exerciseText":"Leg Press / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nSeated Leg Curl / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nBulgarian Split Squat / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nLeg Extension / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nHip Abductor / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nHip Abduction / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nStanding Calf Raise / 2x10-12+ @10 / 90s / warmup: 1x6 60%"}]},{"name":"Week 7","days":[{"name":"Upper (Strength Focus)","exerciseText":"Incline Bench Press / 2x6-8, 1x6-8+ @10 / warmup: 1x6 50%, 1x4 70%\nCable Crossover / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nPull Up / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 60%\nLateral Raise / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nBent Over Row / 2x6-8+ @10 / 120s / warmup: 1x6 60%\nTriceps Extension, Cable / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nBicep Curl, Cable / 2x8-10+ @10 / 90s / warmup: 1x6 60%"},{"name":"Lower (Strength Focus)","exerciseText":"Lying Leg Curl / 2x8-10+ @10 / 90s / warmup: 1x6 50%, 1x4 70%\nSquat, Smith Machine / 2x6-8, 1x6-8+ @10 / 180s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nRomanian Deadlift, Barbell / 2x6-8, 1x6-8+ @10 / 120s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nLeg Extension / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nStanding Calf Raise / 2x6-8+ @10 / 90s / warmup: 1x6 60%\nCable Crunch / 2x8-10+ @10 / 90s / warmup: 1x6 60%"},{"name":"Pull (Hypertrophy Focus)","exerciseText":"Lat Pulldown / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nSeated Row, Leverage Machine / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nSeated Row / 2x10-12+ @10 / 120s / warmup: 1x6 60%\nReverse Fly, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nShrug, Leverage Machine / 2x10-12+ @10 / 90s / warmup: 1x6 50%, 1x4 70%\nBicep Curl, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nPreacher Curl, Leverage Machine / 1x12-15+ @10 / 90s / warmup: 1x6 60%"},{"name":"Push (Hypertrophy Focus)","exerciseText":"Bench Press / 2x8-10, 1x8-10+ @10 / 180s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nShoulder Press, Leverage Machine / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nChest Fly / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nLateral Raise / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nTriceps Extension, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nCable Kickback / 1x12-15+ @10 / 90s / warmup: 1x6 60%\nHanging Leg Raise / 2x10-20+ @10 / 90s / warmup: 1x6 60%"},{"name":"Legs (Hypertrophy Focus)","exerciseText":"Leg Press / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nSeated Leg Curl / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nBulgarian Split Squat / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nLeg Extension / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nHip Abductor / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nHip Abduction / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nStanding Calf Raise / 2x10-12+ @10 / 90s / warmup: 1x6 60%"}]},{"name":"Week 8","days":[{"name":"Upper (Strength Focus)","exerciseText":"Incline Bench Press / 2x6-8, 1x6-8+ @10 / warmup: 1x6 50%, 1x4 70%\nCable Crossover / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nPull Up / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 60%\nLateral Raise / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nBent Over Row / 2x6-8+ @10 / 120s / warmup: 1x6 60%\nTriceps Extension, Cable / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nBicep Curl, Cable / 2x8-10+ @10 / 90s / warmup: 1x6 60%"},{"name":"Lower (Strength Focus)","exerciseText":"Lying Leg Curl / 2x8-10+ @10 / 90s / warmup: 1x6 50%, 1x4 70%\nSquat, Smith Machine / 2x6-8, 1x6-8+ @10 / 180s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nRomanian Deadlift, Barbell / 2x6-8, 1x6-8+ @10 / 120s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nLeg Extension / 2x8-10+ @10 / 90s / warmup: 1x6 60%\nStanding Calf Raise / 2x6-8+ @10 / 90s / warmup: 1x6 60%\nCable Crunch / 2x8-10+ @10 / 90s / warmup: 1x6 60%"},{"name":"Pull (Hypertrophy Focus)","exerciseText":"Lat Pulldown / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nSeated Row, Leverage Machine / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nSeated Row / 2x10-12+ @10 / 120s / warmup: 1x6 60%\nReverse Fly, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nShrug, Leverage Machine / 2x10-12+ @10 / 90s / warmup: 1x6 50%, 1x4 70%\nBicep Curl, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nPreacher Curl, Leverage Machine / 1x12-15+ @10 / 90s / warmup: 1x6 60%"},{"name":"Push (Hypertrophy Focus)","exerciseText":"Bench Press / 2x8-10, 1x8-10+ @10 / 180s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nShoulder Press, Leverage Machine / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nChest Fly / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nLateral Raise / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nTriceps Extension, Cable / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nCable Kickback / 1x12-15+ @10 / 90s / warmup: 1x6 60%\nHanging Leg Raise / 2x10-20+ @10 / 90s / warmup: 1x6 60%"},{"name":"Legs (Hypertrophy Focus)","exerciseText":"Leg Press / 2x8-10, 1x8-10+ @10 / 120s / warmup: 1x6 45%, 1x5 60%, 1x4 75%, 1x3 85%\nSeated Leg Curl / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nBulgarian Split Squat / 2x8-10+ @10 / 120s / warmup: 1x6 50%, 1x4 70%\nLeg Extension / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nHip Abductor / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nHip Abduction / 2x10-12+ @10 / 90s / warmup: 1x6 60%\nStanding Calf Raise / 2x10-12+ @10 / 90s / warmup: 1x6 60%"}]}]}},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":180,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}