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{"exportedProgram":{"customExercises":{},"program":{"vtype":"program","id":"pxvtbact","name":"JN Min/Max + Cardio split (3xLift/2xCardio)","url":"","author":"","shortDescription":"","description":"","nextDay":1,"weeks":[],"isMultiweek":false,"days":[{"id":"kpqseony","name":"Day 1","exercises":[]}],"exercises":[],"tags":[],"deletedDays":[],"deletedWeeks":[],"deletedExercises":[],"clonedAt":1766072959689,"planner":{"vtype":"planner","name":"JN Min/Max + Cardio split (3xLift/2xCardio)","weeks":[{"name":"Week 1","days":[{"name":"Mon: Full Body A","description":"Intro Week - Establish Baselines","exerciseText":"progression / used: none / 0x1 0lb / progress: custom(lastWeight: 0lb, incr: 5lb) {~\n if (originalWeights[ns] == 0lb) {\n weights = completedWeights[ns]\n }\n var.isCompleted = programNumberOfSets == 1 ?\n completedReps[1] >= reps[1] :\n completedReps[1] >= reps[1] && completedReps[2] >= reps[2]\n if (var.isCompleted) {\n var.lastSetWeight = originalWeights[ns] == 0lb ? completedWeights[ns] : weights[ns]\n state.lastWeight = var.lastSetWeight\n weights = var.lastSetWeight + state.incr\n } else if (state.lastWeight != 0 && min(completedReps) < minReps) {\n weights = state.lastWeight\n reps += 2\n }\n~}\n\ntechnique_iso / used: none / update: custom() {~\n // Weeks 4-6: Myo-reps Logic\n if (week >= 4 && week <= 6) {\n if (setIndex == numberOfSets) {\n if (completedReps[numberOfSets] > 1) {\n numberOfSets += 1\n sets(numberOfSets, numberOfSets, 2, 2, 0, weights[numberOfSets], 5, 0, 0)\n }\n }\n }\n // Week 8: Dropsets Logic\n if (week >= 8) {\n if (setIndex == 0) {\n weights[programNumberOfSets] = weights[programNumberOfSets - 2] * 0.75\n weights[programNumberOfSets - 1] = weights[programNumberOfSets - 2] * 0.75\n } else if (setIndex == programNumberOfSets - 2) {\n weights[programNumberOfSets] = completedWeights[programNumberOfSets - 2] * 0.75\n weights[programNumberOfSets - 1] = completedWeights[programNumberOfSets - 2] * 0.75\n }\n }\n~}\n\ntechnique_compound / used: none / update: custom() {~\n // Week 8: Dropsets Logic Only\n if (week >= 8) {\n if (setIndex == 0) {\n weights[programNumberOfSets] = weights[programNumberOfSets - 2] * 0.75\n weights[programNumberOfSets - 1] = weights[programNumberOfSets - 2] * 0.75\n } else if (setIndex == programNumberOfSets - 2) {\n weights[programNumberOfSets] = completedWeights[programNumberOfSets - 2] * 0.75\n weights[programNumberOfSets - 1] = completedWeights[programNumberOfSets - 2] * 0.75\n }\n }\n~}\n\n// [Video](https://youtu.be/v3N4tpPpmyQ)\n// **OG**: Squat (Your Choice) > Subs: See Notes, See Notes\n// **Note**: This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat, Hack Squat, Belt Squat, or Smith Machine Squat.\nSquat[1] / 3x5 @8 / 180s / progress: custom() { ...progression } / update: custom() { ...technique_compound }\n\n// [Video](https://youtu.be/qTSTOVVr8rU)\n// **OG**: Machine Chest Press > Subs: Smith Machine Bench Press, DB Bench Press\n// **Note**: 1 second pause at the bottom of each rep while maintaining tension on the pecs.\nChest Press, Leverage Machine[1] / 3x8 @8 / 180s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_compound }\n\n// [Video](https://youtu.be/-FAxUZoPDc4)\n// **OG**: Chest-Supported T-Bar Row > Subs: Chest-Supported Machine Row, Chest-Supported DB Row\n// **Note**: Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep.\nT Bar Row[1] / 3x8 @8 / 120s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_compound }\n\n// [Video](https://youtu.be/xaOQJjzNrd8)\n// **OG**: Incline DB Y-Raise > Subs: Cable Y-Raise, Machine Lateral Raise\n// **Note**: Use a 30° incline bench (back against the bench) and lift the weight up and out in a Y shape.\nLateral Raise[1] / 3x12 @9 / 60s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_iso }\n\n// [Video](https://youtu.be/7GvY7yTEepM)\n// **OG**: Overhead Cable Triceps Extension > Subs: Overhead DB Triceps Extension, Skull Crusher\n// **Note**: Feel a deep stretch on the triceps throughout the entire negative.\nTriceps Extension, Cable[1] / 3x12 @9 / 60s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_iso }"},{"name":"Tue: Cardio","exerciseText":"// **Note**: Zone 2 Steady State. Heart rate should be 120-135bpm. You should be able to hold a conversation.\nElliptical Machine, Leverage Machine[1] / 1x75 /"},{"name":"Wed: Full Body B","exerciseText":"// [Video](https://youtu.be/xbnan2iNh-Q)\n// **OG**: Barbell RDL > Subs: DB RDL, Seated Cable Deadlift\n// **Note**: Stick your glutes straight back as you lower the bar straight down, centered over the middle of your foot. Get a nice deep stretch at the bottom, but keep your spine neutral (don't round forward).\nRomanian Deadlift, Barbell[1] / 3x8 @8 / 180s / progress: custom() { ...progression } / update: custom() { ...technique_compound }\n\n// [Video](https://youtu.be/ad0NL7TH2-I)\n// **OG**: Barbell Incline Press > Subs: Smith Machine Incline Press, DB Incline Press\n// **Note**: A 30° or 45° bench will work here. Pause for 1 second at the bottom of each rep while maintaining tension on the pecs.\nIncline Bench Press[1] / 3x8 @8 / 180s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_compound }\n\n// [Video](https://youtu.be/oB27u_w3pX4)\n// **OG**: Pull-Up (Wide Grip) > Subs: Lat Pulldown (Wide Grip), 1-Arm Cable Pulldown\n// **Note**: Control the negative and feel your lats pulling apart. Full ROM!\nWide Pull Up[1] / 3x8 @9 / 120s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_compound }\n\n// [Video](https://youtu.be/WkI6IHmYORY)\n// **OG**: 1-Arm Reverse Pec Deck > Subs: Lying Reverse DB Flye, Reverse Cable Crossover\n// **Note**: Sweep the weight out to create the largest semi-circle possible with your arm.\nReverse Fly[1] / 3x15 @9 / 60s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_iso }\n\n// [Video](https://youtu.be/kSxgX6HIYxQ)\n// **OG**: Alternating DB Curl > Subs: Barbell Curl, EZ-Bar Curl\n// **Note**: Slow, controlled reps!\nBicep Curl[1] / 3x10 @9 / 60s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_iso }"},{"name":"Thu: Cardio","exerciseText":"// **Note**: Zone 2 Steady State. Heart rate should be 120-135bpm. You should be able to hold a conversation.\nElliptical Machine, Leverage Machine[1] / 1x75 /"},{"name":"Fri: Full Body C","exerciseText":"// [Video](https://youtu.be/ksBaBSfmZf4)\n// **OG**: Leg Press > Subs: Smith Machine Squat, Barbell Squat\n// **Note**: Feet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding.\nLeg Press[1] / 3x12 @9 / 90s / progress: custom() { ...progression } / update: custom() { ...technique_compound }\n\n// [Video](https://youtu.be/7l859qd4E48)\n// **OG**: Close-Grip Lat Pulldown > Subs: Close-Grip Pull-Up, 1-Arm Cable Pulldown\n// **Note**: Lean back by ~15° and drive your elbows down as you squeeze your shoulder blades together. This should feel like a mix of lats and mid-traps.\nLat Pulldown[1] / 3x12 @9 / 90s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_compound }\n\n// [Video](https://youtu.be/ELgSmlwFsFQ)\n// **OG**: Machine Hip Thrust > Subs: Barbell Hip Thrust, 45° Hyperextension\n// **Note**: Squeeze your glutes hard at the top and control the weight on the way down.\nHip Thrust[1] / 3x10 @9 / 120s / progress: custom() { ...progression } / update: custom() { ...technique_compound }\n\n// [Video](https://youtu.be/J0l0qQCy80Q)\n// **OG**: Modified Zottman Curl > Subs: DB Hammer Curl, Preacher Hammer Curl\n// **Note**: Hammer curl on the way up and supinated curl (palms up) on the way down.\nHammer Curl, Dumbbell[1] / 3x12 @9 / 60s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_iso }\n\n// [Video](https://youtu.be/LvJM9V3D_CQ)\n// **OG**: Cable Crunch > Subs: Weighted Crunch, Machine Crunch\n// **Note**: Round your lower back as you crunch. Maintain a mind-muscle connection with your 6-pack.\nCrunch, Cable[1] / 1x6-8 @9, 1x6-8 @10 / 60s / progress: custom() { ...progression }"}]},{"name":"Week 2","days":[{"name":"Mon: Full Body A","description":"Base Phase - Straight Sets","exerciseText":"Squat[2] / 3x5 @8 / 180s / progress: custom() { ...progression } / update: custom() { ...technique_compound }\nChest Press, Leverage Machine[2] / 3x8 @8 / 180s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_compound }\nT Bar Row[2] / 3x8 @8 / 120s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_compound }\nLateral Raise[2] / 3x12 @9 / 60s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_iso }\nTriceps Extension, Cable[2] / 3x12 @9 / 60s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_iso }"},{"name":"Tue: Cardio","exerciseText":"Elliptical Machine, Leverage Machine[2] / 1x75 /"},{"name":"Wed: Full Body B","exerciseText":"Romanian Deadlift, Barbell[2] / 3x8 @8 / 180s / progress: custom() { ...progression } / update: custom() { ...technique_compound }\nIncline Bench Press[2] / 3x8 @8 / 180s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_compound }\nWide Pull Up[2] / 3x8 @9 / 120s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_compound }\nReverse Fly[2] / 3x15 @9 / 60s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_iso }\nBicep Curl[2] / 3x10 @9 / 60s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_iso }"},{"name":"Thu: Cardio","exerciseText":"Elliptical Machine, Leverage Machine[2] / 1x75 /"},{"name":"Fri: Full Body C","exerciseText":"Leg Press[2] / 3x12 @9 / 90s / progress: custom() { ...progression } / update: custom() { ...technique_compound }\nLat Pulldown[2] / 3x12 @9 / 90s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_compound }\nHip Thrust[2] / 3x10 @9 / 120s / progress: custom() { ...progression } / update: custom() { ...technique_compound }\nHammer Curl, Dumbbell[2] / 3x12 @9 / 60s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_iso }\nCrunch, Cable[2] / 1x6-8 @9, 1x6-8 @10 / 60s / progress: custom() { ...progression }"}]},{"name":"Week 3","days":[{"name":"Mon: Full Body A","description":"Base Phase - Straight Sets","exerciseText":"Squat[3] / 3x5 @8 / 180s / progress: custom() { ...progression } / update: custom() { ...technique_compound }\nChest Press, Leverage Machine[3] / 3x8 @8 / 180s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_compound }\nT Bar Row[3] / 3x8 @8 / 120s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_compound }\nLateral Raise[3] / 3x12 @9 / 60s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_iso }\nTriceps Extension, Cable[3] / 3x12 @9 / 60s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_iso }"},{"name":"Tue: Cardio","exerciseText":"Elliptical Machine, Leverage Machine[3] / 1x75 /"},{"name":"Wed: Full Body B","exerciseText":"Romanian Deadlift, Barbell[3] / 3x8 @8 / 180s / progress: custom() { ...progression } / update: custom() { ...technique_compound }\nIncline Bench Press[3] / 3x8 @8 / 180s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_compound }\nWide Pull Up[3] / 3x8 @9 / 120s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_compound }\nReverse Fly[3] / 3x15 @9 / 60s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_iso }\nBicep Curl[3] / 3x10 @9 / 60s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_iso }"},{"name":"Thu: Cardio","exerciseText":"Elliptical Machine, Leverage Machine[3] / 1x75 /"},{"name":"Fri: Full Body C","exerciseText":"Leg Press[3] / 3x12 @9 / 90s / progress: custom() { ...progression } / update: custom() { ...technique_compound }\nLat Pulldown[3] / 3x12 @9 / 90s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_compound }\nHip Thrust[3] / 3x10 @9 / 120s / progress: custom() { ...progression } / update: custom() { ...technique_compound }\nHammer Curl, Dumbbell[3] / 3x12 @9 / 60s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_iso }\nCrunch, Cable[3] / 1x6-8 @9, 1x6-8 @10 / 60s / progress: custom() { ...progression }"}]},{"name":"Week 4","days":[{"name":"Mon: Full Body A","description":"Metabolic Phase - Myo-reps added to Isolations","exerciseText":"Squat[4] / 3x5 @8 / 180s / progress: custom() { ...progression } / update: custom() { ...technique_compound }\nChest Press, Leverage Machine[4] / 3x8 @8 / 180s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_compound }\nT Bar Row[4] / 3x8 @8 / 120s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_compound }\n// **Tech**: Myo-reps\nLateral Raise[4] / 1x15-20 @10 / 60s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_iso }\n// **Tech**: Myo-reps\nTriceps Extension, Cable[4] / 1x15-20 @10 / 60s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_iso }"},{"name":"Tue: Cardio","exerciseText":"Elliptical Machine, Leverage Machine[4] / 1x75 /"},{"name":"Wed: Full Body B","exerciseText":"Romanian Deadlift, Barbell[4] / 3x8 @8 / 180s / progress: custom() { ...progression } / update: custom() { ...technique_compound }\nIncline Bench Press[4] / 3x8 @8 / 180s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_compound }\nWide Pull Up[4] / 3x8 @9 / 120s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_compound }\n// **Tech**: Myo-reps\nReverse Fly[4] / 1x15-20 @10 / 60s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_iso }\n// **Tech**: Myo-reps\nBicep Curl[4] / 1x15-20 @10 / 60s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_iso }"},{"name":"Thu: Cardio","exerciseText":"Elliptical Machine, Leverage Machine[4] / 1x75 /"},{"name":"Fri: Full Body C","exerciseText":"Leg Press[4] / 3x12 @9 / 90s / progress: custom() { ...progression } / update: custom() { ...technique_compound }\nLat Pulldown[4] / 3x12 @9 / 90s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_compound }\nHip Thrust[4] / 3x10 @9 / 120s / progress: custom() { ...progression } / update: custom() { ...technique_compound }\n// **Tech**: Myo-reps\nHammer Curl, Dumbbell[4] / 1x15-20 @10 / 60s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_iso }\nCrunch, Cable[4] / 1x6-8 @9, 1x6-8 @10 / 60s / progress: custom() { ...progression }"}]},{"name":"Week 5","days":[{"name":"Mon: Full Body A","description":"Metabolic Phase - Myo-reps added to Isolations","exerciseText":"Squat[5] / 3x5 @8 / 180s / progress: custom() { ...progression } / update: custom() { ...technique_compound }\nChest Press, Leverage Machine[5] / 3x8 @8 / 180s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_compound }\nT Bar Row[5] / 3x8 @8 / 120s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_compound }\nLateral Raise[5] / 1x15-20 @10 / 60s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_iso }\nTriceps Extension, Cable[5] / 1x15-20 @10 / 60s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_iso }"},{"name":"Tue: Cardio","exerciseText":"Elliptical Machine, Leverage Machine[5] / 1x75 /"},{"name":"Wed: Full Body B","exerciseText":"Romanian Deadlift, Barbell[5] / 3x8 @8 / 180s / progress: custom() { ...progression } / update: custom() { ...technique_compound }\nIncline Bench Press[5] / 3x8 @8 / 180s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_compound }\nWide Pull Up[5] / 3x8 @9 / 120s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_compound }\nReverse Fly[5] / 1x15-20 @10 / 60s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_iso }\nBicep Curl[5] / 1x15-20 @10 / 60s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_iso }"},{"name":"Thu: Cardio","exerciseText":"Elliptical Machine, Leverage Machine[5] / 1x75 /"},{"name":"Fri: Full Body C","exerciseText":"Leg Press[5] / 3x12 @9 / 90s / progress: custom() { ...progression } / update: custom() { ...technique_compound }\nLat Pulldown[5] / 3x12 @9 / 90s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_compound }\nHip Thrust[5] / 3x10 @9 / 120s / progress: custom() { ...progression } / update: custom() { ...technique_compound }\nHammer Curl, Dumbbell[5] / 1x15-20 @10 / 60s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_iso }\nCrunch, Cable[5] / 1x6-8 @9, 1x6-8 @10 / 60s / progress: custom() { ...progression }"}]},{"name":"Week 6","days":[{"name":"Mon: Full Body A","description":"Metabolic Phase - Myo-reps added to Isolations","exerciseText":"Squat[6] / 3x5 @8 / 180s / progress: custom() { ...progression } / update: custom() { ...technique_compound }\nChest Press, Leverage Machine[6] / 3x8 @8 / 180s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_compound }\nT Bar Row[6] / 3x8 @8 / 120s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_compound }\nLateral Raise[6] / 1x15-20 @10 / 60s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_iso }\nTriceps Extension, Cable[6] / 1x15-20 @10 / 60s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_iso }"},{"name":"Tue: Cardio","exerciseText":"Elliptical Machine, Leverage Machine[6] / 1x75 /"},{"name":"Wed: Full Body B","exerciseText":"Romanian Deadlift, Barbell[6] / 3x8 @8 / 180s / progress: custom() { ...progression } / update: custom() { ...technique_compound }\nIncline Bench Press[6] / 3x8 @8 / 180s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_compound }\nWide Pull Up[6] / 3x8 @9 / 120s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_compound }\nReverse Fly[6] / 1x15-20 @10 / 60s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_iso }\nBicep Curl[6] / 1x15-20 @10 / 60s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_iso }"},{"name":"Thu: Cardio","exerciseText":"Elliptical Machine, Leverage Machine[6] / 1x75 /"},{"name":"Fri: Full Body C","exerciseText":"Leg Press[6] / 3x12 @9 / 90s / progress: custom() { ...progression } / update: custom() { ...technique_compound }\nLat Pulldown[6] / 3x12 @9 / 90s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_compound }\nHip Thrust[6] / 3x10 @9 / 120s / progress: custom() { ...progression } / update: custom() { ...technique_compound }\nHammer Curl, Dumbbell[6] / 1x15-20 @10 / 60s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_iso }\nCrunch, Cable[6] / 1x6-8 @9, 1x6-8 @10 / 60s / progress: custom() { ...progression }"}]},{"name":"Week 7","days":[{"name":"Mon: Full Body A","description":"Deload Week","exerciseText":"Squat[7] / 3x5 @7 / 180s / progress: none / update: custom() { ...technique_compound }\nChest Press, Leverage Machine[7] / 3x8 @7 / 180s / progress: none / update: custom() { ...technique_compound }\nT Bar Row[7] / 3x8 @7 / 120s / progress: none / update: custom() { ...technique_compound }\nLateral Raise[7] / 3x12 @8 / 60s / progress: none / update: custom() { ...technique_iso }\nTriceps Extension, Cable[7] / 3x12 @8 / 60s / progress: none / update: custom() { ...technique_iso }"},{"name":"Tue: Cardio","exerciseText":"Elliptical Machine, Leverage Machine[7] / 1x75 /"},{"name":"Wed: Full Body B","exerciseText":"Romanian Deadlift, Barbell[7] / 3x8 @7 / 180s / progress: none / update: custom() { ...technique_compound }\nIncline Bench Press[7] / 3x8 @7 / 180s / progress: none / update: custom() { ...technique_compound }\nWide Pull Up[7] / 3x8 @8 / 120s / progress: none / update: custom() { ...technique_compound }\nReverse Fly[7] / 3x15 @8 / 60s / progress: none / update: custom() { ...technique_iso }\nBicep Curl[7] / 3x10 @8 / 60s / progress: none / update: custom() { ...technique_iso }"},{"name":"Thu: Cardio","exerciseText":"Elliptical Machine, Leverage Machine[7] / 1x75 /"},{"name":"Fri: Full Body C","exerciseText":"Leg Press[7] / 3x12 @8 / 90s / progress: none / update: custom() { ...technique_compound }\nLat Pulldown[7] / 3x12 @8 / 90s / progress: none / update: custom() { ...technique_compound }\nHip Thrust[7] / 3x10 @8 / 120s / progress: none / update: custom() { ...technique_compound }\nHammer Curl, Dumbbell[7] / 3x12 @8 / 60s / progress: none / update: custom() { ...technique_iso }\nCrunch, Cable[7] / 1x6-8 @8, 1x6-8 @9 / 60s / progress: none"}]},{"name":"Week 8","days":[{"name":"Mon: Full Body A","description":"Intensity Phase - Dropsets on Machines and Isolations","exerciseText":"Squat[8] / 3x5 @9 / 180s / progress: custom() { ...progression } / update: custom() { ...technique_compound }\n// **Tech**: Dropsets\nChest Press, Leverage Machine[8] / 3x8 @9, 2x1+ (Dropset) / 180s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_compound }\n// **Tech**: Dropsets\nT Bar Row[8] / 3x8 @9, 2x1+ (Dropset) / 120s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_compound }\n// **Tech**: Dropsets\nLateral Raise[8] / 3x12 @10, 2x1+ (Dropset) / 60s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_iso }\n// **Tech**: Dropsets\nTriceps Extension, Cable[8] / 3x12 @10, 2x1+ (Dropset) / 60s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_iso }"},{"name":"Tue: Cardio","exerciseText":"Elliptical Machine, Leverage Machine[8] / 1x75 /"},{"name":"Wed: Full Body B","exerciseText":"Romanian Deadlift, Barbell[8] / 3x8 @9 / 180s / progress: custom() { ...progression } / update: custom() { ...technique_compound }\nIncline Bench Press[8] / 3x8 @9 / 180s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_compound }\nWide Pull Up[8] / 3x8 @10 / 120s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_compound }\n// **Tech**: Dropsets\nReverse Fly[8] / 3x15 @10, 2x1+ (Dropset) / 60s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_iso }\n// **Tech**: Dropsets\nBicep Curl[8] / 3x10 @10, 2x1+ (Dropset) / 60s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_iso }"},{"name":"Thu: Cardio","exerciseText":"Elliptical Machine, Leverage Machine[8] / 1x75 /"},{"name":"Fri: Full Body C","exerciseText":"// **Tech**: Dropsets\nLeg Press[8] / 3x12 @10, 2x1+ (Dropset) / 90s / progress: custom() { ...progression } / update: custom() { ...technique_compound }\n// **Tech**: Dropsets\nLat Pulldown[8] / 3x12 @10, 2x1+ (Dropset) / 90s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_compound }\nHip Thrust[8] / 3x10 @9 / 120s / progress: custom() { ...progression } / update: custom() { ...technique_compound }\n// **Tech**: Dropsets\nHammer Curl, Dumbbell[8] / 3x12 @10, 2x1+ (Dropset) / 60s / progress: custom(incr: 2.5lb) { ...progression } / update: custom() { ...technique_iso }\nCrunch, Cable[8] / 1x6-8 @9, 1x6-8 @10 / 60s / progress: custom() { ...progression }"}]}]}},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":180,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}