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{"exportedProgram":{"customExercises":{"piyyqtrc":{"name":"EMOM Pull up","types":["pull"],"id":"piyyqtrc","isDeleted":false,"meta":{"synergistMuscles":["Biceps Brachii"],"targetMuscles":["Latissimus Dorsi"],"bodyParts":[],"sortedEquipment":[]},"vtype":"custom_exercise"},"yxybriyw":{"name":"EMOM Dips","types":["push"],"id":"yxybriyw","isDeleted":false,"meta":{"synergistMuscles":["Triceps Brachii"],"targetMuscles":["Pectoralis Major Sternal Head"],"bodyParts":[],"sortedEquipment":[]},"vtype":"custom_exercise"}},"program":{"deletedExercises":[],"planner":{"name":"531 - GZCLP - Calisthenics","weeks":[{"name":"Week 1","days":[{"name":"Squat/Bench","exerciseText":"Squat / 1x5 58%, 1x5 67%, 1x5+ 76%, 5x5 58% / warmup: none\nBench Press, Barbell / 1x5 58%, 1x5 67%, 1x5+ 76%, 5x5 58% / warmup: none\nPull Up, Bodyweight / 1x1-50+ / 60s / update: custom() {~\n if (setIndex == ns && sum(completedReps) < max(reps)) {\n numberOfSets += 1\n }\n~} / progress: custom() {~\n if (numberOfSets <= 5) {\n reps += 10\n }\n~}\nRomanian Deadlift, Barbell / 3x10 55% / 3x8 55% / 3x6 55% / warmup: none / progress: custom(stage1weight: 0kg, increase: 2.5kg, stage3increase: 5kg) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (completedReps >= reps) {\n weights = completedWeights[ns] + state.increase\n } else if (setVariationIndex == 1) {\n state.stage1weight = completedWeights[ns]\n setVariationIndex += 1\n } else if (setVariationIndex == 2) {\n setVariationIndex += 1\n } else {\n setVariationIndex = 1\n weights = state.stage1weight + state.stage3increase\n }\n~}\nShoulder Press / 3x10 55% / 3x8 55% / 3x6 55% / warmup: none / progress: custom(stage1weight: 0kg, increase: 2.5kg, stage3increase: 5kg) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (completedReps >= reps) {\n weights = completedWeights[ns] + state.increase\n } else if (setVariationIndex == 1) {\n state.stage1weight = completedWeights[ns]\n setVariationIndex += 1\n } else if (setVariationIndex == 2) {\n setVariationIndex += 1\n } else {\n setVariationIndex = 1\n weights = state.stage1weight + state.stage3increase\n }\n~}\nLateral Raise / 2x15 60% 90s, 1x15+ 60% 90s / warmup: none / progress: custom() {~\n if (completedReps[ns] >= 25) {\n weights = completedWeights[ns] + 2.5kg\n }\n~}\nLying Bicep Curl / 2x15 60% 90s, 1x15+ 60% 90s / warmup: none / progress: custom() {~\n if (completedReps[ns] >= 25) {\n weights = completedWeights[ns] + 2.5kg\n }\n~}","id":"vobtkegn"},{"name":"Deadlift/OHP","exerciseText":"Deadlift / 1x5 58%, 1x5 67%, 1x5+ 76%, 5x5 58% / warmup: none\nOverhead Press / 1x5 58%, 1x5 67%, 1x5+ 76%, 5x5 58% / warmup: none\nPull Up, Bodyweight / 1x1-50+ / 60s / update: custom() {~\n if (setIndex == ns && sum(completedReps) < max(reps)) {\n numberOfSets += 1\n }\n~} / progress: custom() {~\n if (numberOfSets <= 5) {\n reps += 10\n }\n~}\nSeated Row, Leverage Machine / 3x10 55% / 3x8 55% / 3x6 55% / warmup: none / progress: custom(stage1weight: 0kg, increase: 2.5kg, stage3increase: 5kg) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (completedReps >= reps) {\n weights = completedWeights[ns] + state.increase\n } else if (setVariationIndex == 1) {\n state.stage1weight = completedWeights[ns]\n setVariationIndex += 1\n } else if (setVariationIndex == 2) {\n setVariationIndex += 1\n } else {\n setVariationIndex = 1\n weights = state.stage1weight + state.stage3increase\n }\n~}\nChest Dip / 3x10 55% / 3x8 55% / 3x6 55% / warmup: none / progress: custom(stage1weight: 0kg, increase: 2.5kg, stage3increase: 5kg) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (completedReps >= reps) {\n weights = completedWeights[ns] + state.increase\n } else if (setVariationIndex == 1) {\n state.stage1weight = completedWeights[ns]\n setVariationIndex += 1\n } else if (setVariationIndex == 2) {\n setVariationIndex += 1\n } else {\n setVariationIndex = 1\n weights = state.stage1weight + state.stage3increase\n }\n~}\nFace Pull, Cable / 2x15 60% 90s, 1x15+ 60% 90s / warmup: none / progress: custom() {~\n if (completedReps[ns] >= 25) {\n weights = completedWeights[ns] + 2.5kg\n }\n~}\nBicep Curl, Cable / 2x15 60% 90s, 1x15+ 60% 90s / warmup: none / progress: custom() {~\n if (completedReps[ns] >= 25) {\n weights = completedWeights[ns] + 2.5kg\n }\n~}","id":"dcevtcgd"},{"name":"Calisthenics","exerciseText":"EMOM Pull up / 6x4 / warmup: none / 0kg / progress: custom() {~\n if (completedReps >= reps) {\n numberOfSets += 1\n }\n~}\nEMOM Dips / 6x8 / 0kg / warmup: none / progress: custom() {~\n if (completedReps >= reps) {\n numberOfSets += 1\n }\n~}\n// GIANT SET\nPistol Squat / 3x6+ 0kg / warmup: none / progress: custom() {~\n if (completedReps >= reps) {\n var.stop = 0\n for (var.i in reps) {\n if (var.stop == 0 && reps[var.i] == min(reps)) {\n reps[var.i] = min(reps) + 1\n var.stop = 1\n }\n }\n }\n~}\n// GIANT SET\nHanging Leg Raise, Bodyweight / 3x10+ / warmup: none / progress: custom() {~\n if (completedReps >= reps) {\n var.stop = 0\n for (var.i in reps) {\n if (var.stop == 0 && reps[var.i] == min(reps)) {\n reps[var.i] = min(reps) + 1\n var.stop = 1\n }\n }\n }\n~}\n// GIANT SET\nReverse Hyperextension, Bodyweight / 3x10+ / 0kg / warmup: none / progress: custom() {~\n if (completedReps >= reps) {\n var.stop = 0\n for (var.i in reps) {\n if (var.stop == 0 && reps[var.i] == min(reps)) {\n reps[var.i] = min(reps) + 1\n var.stop = 1\n }\n }\n }\n~}\n// MYO REPS\nPush Up, Bodyweight / 1x20, 1x5, 1x5, 1x5, 1x5, 1x5, 1x5\n// MYO REPS\nInverted Row, Bodyweight / 1x20, 1x5, 1x5, 1x5, 1x5, 1x5, 1x5","id":"fbfxxuvg"}],"id":"jqfolssu"},{"name":"Week 2","days":[{"name":"Squat/Bench","exerciseText":"Squat / 1x3 63%, 1x3 72%, 1x3+ 81%, 5x5 63%\nBench Press / 1x3 63%, 1x3 72%, 1x3+ 81%, 5x5 63%\nPull Up, Bodyweight / 1x1-50+ / 60s / update: custom() {~\n if (setIndex == ns && sum(completedReps) < max(reps)) {\n numberOfSets += 1\n }\n~} / progress: custom() {~\n if (numberOfSets <= 5) {\n reps += 10\n }\n~}\nRomanian Deadlift, Barbell / 3x10 55% / 3x8 55% / 3x6 55%\nShoulder Press / 3x10 55% / 3x8 55% / 3x6 55%\nLateral Raise / 2x15 60% 90s, 1x15+ 60% 90s\nLying Bicep Curl / 2x15 60% 90s, 1x15+ 60% 90s","id":"skjgpxzw"},{"name":"Deadlift/OHP","exerciseText":"Deadlift / 1x3 63%, 1x3 72%, 1x3+ 81%, 5x5 63%\nOverhead Press / 1x3 63%, 1x3 72%, 1x3+ 81%, 5x5 63%\nPull Up, Bodyweight / 1x1-50+ / 60s / update: custom() {~\n if (setIndex == ns && sum(completedReps) < max(reps)) {\n numberOfSets += 1\n }\n~} / progress: custom() {~\n if (numberOfSets <= 5) {\n reps += 10\n }\n~}\nSeated Row, Leverage Machine / 3x10 55% / 3x8 55% / 3x6 55%\nChest Dip / 3x10 55% / 3x8 55% / 3x6 55%\nFace Pull, Cable / 2x15 60% 90s, 1x15+ 60% 90s\nBicep Curl, Cable / 2x15 60% 90s, 1x15+ 60% 90s","id":"kbkkcchq"},{"name":"Calisthenics","exerciseText":"EMOM Pull up / 6x4 / warmup: none / 0kg / progress: custom() {~\n if (completedReps >= reps) {\n numberOfSets += 1\n }\n~}\nEMOM Dips / 6x8 / 0kg / warmup: none / progress: custom() {~\n if (completedReps >= reps) {\n numberOfSets += 1\n }\n~}\n// GIANT SET\nPistol Squat / 3x6+ 0kg / warmup: none / progress: custom() {~\n if (completedReps >= reps) {\n var.stop = 0\n for (var.i in reps) {\n if (var.stop == 0 && reps[var.i] == min(reps)) {\n reps[var.i] = min(reps) + 1\n var.stop = 1\n }\n }\n }\n~}\n// GIANT SET\nHanging Leg Raise, Bodyweight / 3x10+ / warmup: none / progress: custom() {~\n if (completedReps >= reps) {\n var.stop = 0\n for (var.i in reps) {\n if (var.stop == 0 && reps[var.i] == min(reps)) {\n reps[var.i] = min(reps) + 1\n var.stop = 1\n }\n }\n }\n~}\n// GIANT SET\nReverse Hyperextension, Bodyweight / 3x10+ / 0kg / warmup: none / progress: custom() {~\n if (completedReps >= reps) {\n var.stop = 0\n for (var.i in reps) {\n if (var.stop == 0 && reps[var.i] == min(reps)) {\n reps[var.i] = min(reps) + 1\n var.stop = 1\n }\n }\n }\n~}\n// MYO REPS\nPush Up, Bodyweight / 1x20, 1x5, 1x5, 1x5, 1x5, 1x5, 1x5\n// MYO REPS\nInverted Row, Bodyweight / 1x20, 1x5, 1x5, 1x5, 1x5, 1x5, 1x5","id":"jmnoiezs"}],"id":"yuxrequo"},{"name":"Week 3","days":[{"name":"Squat/Bench","exerciseText":"Squat / 1x5 67%, 1x3 76%, 1x1+ 85%, 5x5 67%\nBench Press / 1x5 67%, 1x3 76%, 1x1+ 85%, 5x5 67%\nPull Up, Bodyweight / 1x1-50+ / 60s / update: custom() {~\n if (setIndex == ns && sum(completedReps) < max(reps)) {\n numberOfSets += 1\n }\n~} / progress: custom() {~\n if (numberOfSets <= 5) {\n reps += 10\n }\n~}\nRomanian Deadlift, Barbell / 3x10 55% / 3x8 55% / 3x6 55%\nShoulder Press / 3x10 55% / 3x8 55% / 3x6 55%\nLateral Raise / 2x15 60% 90s, 1x15+ 60% 90s\nLying Bicep Curl / 2x15 60% 90s, 1x15+ 60% 90s","id":"ikauijkk"},{"name":"Deadlift/OHP","exerciseText":"Deadlift / 1x5 67%, 1x3 76%, 1x1+ 85%, 5x5 67%\nOverhead Press / 1x5 67%, 1x3 76%, 1x1+ 85%, 5x5 67%\nPull Up, Bodyweight / 1x1-50+ / 60s / update: custom() {~\n if (setIndex == ns && sum(completedReps) < max(reps)) {\n numberOfSets += 1\n }\n~} / progress: custom() {~\n if (numberOfSets <= 5) {\n reps += 10\n }\n~}\nSeated Row, Leverage Machine / 3x10 55% / 3x8 55% / 3x6 55%\nChest Dip / 3x10 55% / 3x8 55% / 3x6 55%\nFace Pull, Cable / 2x15 60% 90s, 1x15+ 60% 90s\nBicep Curl, Cable / 2x15 60% 90s, 1x15+ 60% 90s","id":"glxtjjru"},{"name":"Calisthenics","exerciseText":"EMOM Pull up / 6x4 / warmup: none / 0kg / progress: custom() {~\n if (completedReps >= reps) {\n numberOfSets += 1\n }\n~}\nEMOM Dips / 6x8 / 0kg / warmup: none / progress: custom() {~\n if (completedReps >= reps) {\n numberOfSets += 1\n }\n~}\n// GIANT SET\nPistol Squat / 3x6+ 0kg / warmup: none / progress: custom() {~\n if (completedReps >= reps) {\n var.stop = 0\n for (var.i in reps) {\n if (var.stop == 0 && reps[var.i] == min(reps)) {\n reps[var.i] = min(reps) + 1\n var.stop = 1\n }\n }\n }\n~}\n// GIANT SET\nHanging Leg Raise, Bodyweight / 3x10+ / warmup: none / progress: custom() {~\n if (completedReps >= reps) {\n var.stop = 0\n for (var.i in reps) {\n if (var.stop == 0 && reps[var.i] == min(reps)) {\n reps[var.i] = min(reps) + 1\n var.stop = 1\n }\n }\n }\n~}\n// GIANT SET\nReverse Hyperextension, Bodyweight / 3x10+ / 0kg / warmup: none / progress: custom() {~\n if (completedReps >= reps) {\n var.stop = 0\n for (var.i in reps) {\n if (var.stop == 0 && reps[var.i] == min(reps)) {\n reps[var.i] = min(reps) + 1\n var.stop = 1\n }\n }\n }\n~}\n// MYO REPS\nPush Up, Bodyweight / 1x20, 1x5, 1x5, 1x5, 1x5, 1x5, 1x5\n// MYO REPS\nInverted Row, Bodyweight / 1x20, 1x5, 1x5, 1x5, 1x5, 1x5, 1x5","id":"xalsmvdj"}],"id":"mzympwqq"}],"vtype":"planner"},"exercises":[],"days":[],"deletedDays":[],"url":"","isMultiweek":false,"name":"531 - GZCLP - Calisthenics","weeks":[],"nextDay":4,"shortDescription":"","clonedAt":1741089483721,"description":"","id":"nnuymdhk","tags":[],"deletedWeeks":[],"author":"","vtype":"program"},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":180,"reminder":900},"units":"kg"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}