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{"exportedProgram":{"customExercises":{"maxnjwbq":{"id":"maxnjwbq","isDeleted":false,"types":["pull","upper"],"name":"Bicep Curl, Straight Bar","meta":{"sortedEquipment":[],"targetMuscles":["Biceps Brachii"],"bodyParts":[],"synergistMuscles":["Brachialis","Brachioradialis","Wrist Flexors"]},"vtype":"custom_exercise"},"uxzjdrxa":{"id":"uxzjdrxa","isDeleted":false,"types":["pull","upper"],"name":"Extreme Row, Leverage Machine","meta":{"sortedEquipment":[],"targetMuscles":["Latissimus Dorsi","Teres Major"],"bodyParts":[],"synergistMuscles":["Biceps Brachii","Deltoid Posterior","Trapezius Middle Fibers"]},"vtype":"custom_exercise"},"smfxlrdh":{"id":"smfxlrdh","isDeleted":false,"types":["push","upper"],"name":"Overhead Extension, Leverage Machine","meta":{"sortedEquipment":[],"targetMuscles":["Triceps Brachii"],"bodyParts":[],"synergistMuscles":["Pectoralis Major Sternal Head","Latissimus Dorsi","Teres Major"]},"vtype":"custom_exercise"}},"program":{"id":"slmjlxkr","shortDescription":"","description":"","weeks":[],"deletedExercises":[],"author":"","vtype":"program","name":"6 Day Split Work in Progress","url":"","tags":[],"deletedWeeks":[],"nextDay":22,"isMultiweek":false,"days":[{"id":"hdtinzoi","name":"Day 1","exercises":[]}],"deletedDays":[],"exercises":[],"planner":{"vtype":"planner","name":"6 Day Split Work in Progress","weeks":[{"name":"Accumulation","days":[{"name":"Push 1","exerciseText":"bb_prog / used: none / 1x1 / 0lb / update: custom() {~\n if (setIndex == 0) {\n if (week == 1) { for (var.i in RPE) { RPE[var.i] = 7 } }\n else if (week == 4) { for (var.i in RPE) { RPE[var.i] = 10 } }\n else if (week == 5) { for (var.i in RPE) { RPE[var.i] = 6 } }\n else { for (var.i in RPE) { RPE[var.i] = 9 } }\n if (week == 5) {\n for (var.i in weights) { weights[var.i] = weights[var.i] * 0.9 }\n for (var.i in reps) { minReps[var.i] = reps[var.i] }\n numberOfSets = ceil(numberOfSets / 2)\n }\n }\n~} / progress: custom(increment: 5lb, maxWeight: 0lb, fails: 0, w2s1: 0lb, w2s2: 0lb, w2s3: 0lb, w2s4: 0lb, w2s5: 0lb) {~\n if (week == 2) {\n state.w2s1 = weights[1]\n if (numberOfSets >= 2) { state.w2s2 = weights[2] }\n if (numberOfSets >= 3) { state.w2s3 = weights[3] }\n if (numberOfSets >= 4) { state.w2s4 = weights[4] }\n if (numberOfSets >= 5) { state.w2s5 = weights[5] }\n }\n if (completedReps >= reps && week < 5) {\n rm1 = completedWeights[0] * (1 + completedReps[0] / 30)\n state.fails = 0\n if (min(completedReps) >= reps) {\n for (var.i in weights) {\n if (completedWeights[var.i] < weights[var.i]) {\n var.newW = completedWeights[var.i] + state.increment\n } else {\n var.newW = weights[var.i] + state.increment\n }\n if (state.maxWeight > 0lb && var.newW > state.maxWeight) { var.newW = state.maxWeight }\n weights[var.i] = var.newW\n }\n }\n } else if (week < 5) {\n state.fails = state.fails + 1\n if (state.fails >= 3) {\n for (var.i in weights) {\n weights[var.i] = weights[var.i] - state.increment\n }\n state.fails = 0\n }\n }\n if (week == 4) {\n state.fails = 0\n weights[1:*:*:1] = state.w2s1\n if (numberOfSets >= 2) { weights[1:*:*:2] = state.w2s2 }\n if (numberOfSets >= 3) { weights[1:*:*:3] = state.w2s3 }\n if (numberOfSets >= 4) { weights[1:*:*:4] = state.w2s4 }\n if (numberOfSets >= 5) { weights[1:*:*:5] = state.w2s5 }\n }\n~}\n\ndb_prog / used: none / 1x1 / 0lb / update: custom() { ...bb_prog } / progress: custom(maxWeight: 150lb, fails: 0, w2s1: 0lb, w2s2: 0lb, w2s3: 0lb, w2s4: 0lb, w2s5: 0lb) {~\n if (week == 2) {\n state.w2s1 = weights[1]\n if (numberOfSets >= 2) { state.w2s2 = weights[2] }\n if (numberOfSets >= 3) { state.w2s3 = weights[3] }\n if (numberOfSets >= 4) { state.w2s4 = weights[4] }\n if (numberOfSets >= 5) { state.w2s5 = weights[5] }\n }\n if (completedReps >= reps && week < 5) {\n rm1 = completedWeights[0] * (1 + completedReps[0] / 30)\n state.fails = 0\n if (min(completedReps) >= reps) {\n for (var.i in weights) {\n var.inc = 2.5lb\n if (weights[var.i] >= 50lb) { var.inc = 5lb }\n if (completedWeights[var.i] < weights[var.i]) {\n var.newW = completedWeights[var.i] + var.inc\n } else {\n var.newW = weights[var.i] + var.inc\n }\n if (state.maxWeight > 0lb && var.newW > state.maxWeight) { var.newW = state.maxWeight }\n weights[var.i] = var.newW\n }\n }\n } else if (week < 5) {\n state.fails = state.fails + 1\n if (state.fails >= 3) {\n for (var.i in weights) {\n var.dec = 2.5lb\n if (weights[var.i] >= 50lb) { var.dec = 5lb }\n weights[var.i] = weights[var.i] - var.dec\n }\n state.fails = 0\n }\n }\n if (week == 4) {\n state.fails = 0\n weights[1:*:*:1] = state.w2s1\n if (numberOfSets >= 2) { weights[1:*:*:2] = state.w2s2 }\n if (numberOfSets >= 3) { weights[1:*:*:3] = state.w2s3 }\n if (numberOfSets >= 4) { weights[1:*:*:4] = state.w2s4 }\n if (numberOfSets >= 5) { weights[1:*:*:5] = state.w2s5 }\n }\n~}\n\nheavy_prog / used: none / 1x1 / 0lb / update: custom() { ...bb_prog } / progress: custom(increment: 10lb, maxWeight: 0lb, fails: 0, w2s1: 0lb, w2s2: 0lb, w2s3: 0lb, w2s4: 0lb, w2s5: 0lb) {~\n if (week == 2) {\n state.w2s1 = weights[1]\n if (numberOfSets >= 2) { state.w2s2 = weights[2] }\n if (numberOfSets >= 3) { state.w2s3 = weights[3] }\n if (numberOfSets >= 4) { state.w2s4 = weights[4] }\n if (numberOfSets >= 5) { state.w2s5 = weights[5] }\n }\n if (completedReps >= reps && week < 5) {\n rm1 = completedWeights[numberOfSets - 1] * (1 + completedReps[numberOfSets - 1] / 30)\n state.fails = 0\n if (min(completedReps) >= reps) {\n for (var.i in weights) {\n if (completedWeights[var.i] < weights[var.i]) {\n var.newW = completedWeights[var.i] + state.increment\n } else {\n var.newW = weights[var.i] + state.increment\n }\n if (state.maxWeight > 0lb && var.newW > state.maxWeight) { var.newW = state.maxWeight }\n weights[var.i] = var.newW\n }\n }\n } else if (week < 5) {\n state.fails = state.fails + 1\n if (state.fails >= 3) {\n for (var.i in weights) {\n weights[var.i] = weights[var.i] - state.increment\n }\n state.fails = 0\n }\n }\n if (week == 4) {\n state.fails = 0\n weights[1:*:*:1] = state.w2s1\n if (numberOfSets >= 2) { weights[1:*:*:2] = state.w2s2 }\n if (numberOfSets >= 3) { weights[1:*:*:3] = state.w2s3 }\n if (numberOfSets >= 4) { weights[1:*:*:4] = state.w2s4 }\n if (numberOfSets >= 5) { weights[1:*:*:5] = state.w2s5 }\n }\n~}\n\nbw_prog / used: none / 1x1 / 0lb / update: custom() { ...bb_prog } / progress: none\n\niso_prog / used: none / 1x1 / 0lb / update: custom() { ...bb_prog } / progress: custom(increment: 10lb, maxWeight: 0lb) {~\n if (week == 4) {\n for (var.i in weights) {\n var.newW = weights[var.i] + state.increment\n if (state.maxWeight > 0lb && var.newW > state.maxWeight) { var.newW = state.maxWeight }\n weights[1:*:*:var.i] = var.newW\n }\n }\n~}\n\niso_db_prog / used: none / 1x1 / 0lb / update: custom() { ...bb_prog } / progress: custom(maxWeight: 150lb) {~\n if (week == 4) {\n for (var.i in weights) {\n var.inc = 2.5lb\n if (weights[var.i] >= 50lb) { var.inc = 5lb }\n var.newW = weights[var.i] + var.inc\n if (state.maxWeight > 0lb && var.newW > state.maxWeight) { var.newW = state.maxWeight }\n weights[1:*:*:var.i] = var.newW\n }\n }\n~}\n\n// Increase weight 3 or more times\nChest Fly, Cable[1-5] / 2x12-15 70lb, 1x12-15 80lb, 1x12-15 90lb, 1x12-15 100lb / 90s / warmup: none / update: custom() { ...bb_prog } / progress: custom(maxWeight: 150lb) { ...iso_prog }\n// 1 set 15 reps, 3 sets 10-12 reps, 1 set 20 reps\npush1a: Incline Bench Press, Smith Machine / 1x15 / 0lb 120s / warmup: none / update: custom() { ...bb_prog } / progress: custom() { ...bb_prog }\npush1b: Incline Bench Press, Smith Machine / 3x10-12 / 0lb 120s / warmup: none / update: custom() { ...bb_prog } / progress: custom() { ...bb_prog }\npush1c: Incline Bench Press, Smith Machine / 1x20 / 0lb 120s / warmup: none / update: custom() { ...bb_prog } / progress: custom() { ...bb_prog }\n// 5 sets 15 reps, 1 drop set of 8 reps across 4 weights (32 reps total)\npush1d: Lateral Raise / 5x15 / 37.5lb 90s / warmup: none / update: custom() { ...bb_prog } / progress: custom() { ...iso_db_prog }\npush1e: Lateral Raise / 1x8 55lb, 1x8 47.5lb, 1x8 42.5lb, 1x8 37.5lb / 90s / warmup: none / update: custom() { ...bb_prog } / progress: custom() { ...iso_db_prog }\nReverse Fly, Leverage Machine[1-5] / 1x15 140lb, 1x15 150lb, 1x15 160lb / 90s / warmup: none / update: custom() { ...bb_prog } / progress: custom(maxWeight: 300lb) { ...iso_prog }\nlatraise1a: Lateral Raise, Leverage Machine[1-5] / 4x12-15 / 120lb 90s / warmup: none / update: custom() { ...bb_prog } / progress: custom(maxWeight: 220lb) { ...iso_prog }","id":"ysvkbjrf"},{"name":"Back 1","exerciseText":"// Underhand Grip\nlatpull1a: Lat Pulldown / 4x12-15 / 0lb 120s / warmup: none / update: custom() { ...bb_prog } / progress: custom(maxWeight: 300lb) { ...heavy_prog }\nBent Over Row, Leverage Machine / 5x10-12 / 0lb 120s / warmup: none / update: custom() { ...bb_prog } / progress: custom() { ...bb_prog }\nExtreme Row, Leverage Machine / 5x10-12 / 0lb 120s / warmup: none / update: custom() { ...bb_prog } / progress: custom() { ...bb_prog }\npullover1a: Pullover, Cable / 1x15 120lb, 1x15 130lb, 1x15 140lb / 90s / warmup: none / update: custom() { ...bb_prog } / progress: custom(maxWeight: 150lb) { ...iso_prog }\n// Narrow Grip\nSeated Row / 4x15 / 0lb 120s / warmup: none / update: custom() { ...bb_prog } / progress: custom(maxWeight: 200lb) { ...heavy_prog }","id":"nmwvnybf"},{"name":"Legs","exerciseText":"// Walking lunges warmup - 1 set bodyweight, 2 sets with DBs\nlegs1a: Lunge, Bodyweight[1-5] / 1x15 / 0lb 120s / warmup: none / update: custom() { ...bw_prog } / progress: none\nlegs1b: Lunge, Dumbbell[1-5] / 2x15-15 / 35lb 120s / warmup: none / update: custom() { ...bb_prog } / progress: none\nLeg Press / 5x15-20 / 0lb 120s / warmup: none / update: custom() { ...bb_prog } / progress: custom(increment: 10lb, maxWeight: 0lb, fails: 0, w2s1: 0lb, w2s2: 0lb, w2s3: 0lb, w2s4: 0lb, w2s5: 0lb) { ...heavy_prog }\nSquat, Leverage Machine / 5x10-12 / 0lb 120s / warmup: none / update: custom() { ...bb_prog } / progress: custom(increment: 5lb, maxWeight: 0lb, fails: 0, w2s1: 0lb, w2s2: 0lb, w2s3: 0lb, w2s4: 0lb, w2s5: 0lb) { ...bb_prog }\nLeg Extension / 4x20 / 0lb 90s / warmup: none / update: custom() { ...bb_prog } / progress: custom(maxWeight: 260lb, fails: 0, w2s1: 0lb, w2s2: 0lb, w2s3: 0lb, w2s4: 0lb, w2s5: 0lb) {~\n if (week == 2) {\n state.w2s1 = weights[1]\n if (numberOfSets >= 2) { state.w2s2 = weights[2] }\n if (numberOfSets >= 3) { state.w2s3 = weights[3] }\n if (numberOfSets >= 4) { state.w2s4 = weights[4] }\n if (numberOfSets >= 5) { state.w2s5 = weights[5] }\n }\n if (completedReps >= reps && week < 5) {\n rm1 = completedWeights[numberOfSets - 1] * (1 + completedReps[numberOfSets - 1] / 30)\n state.fails = 0\n if (min(completedReps) >= reps) {\n for (var.i in weights) {\n var.inc = 10lb\n if (weights[var.i] >= 100lb) { var.inc = 20lb }\n if (completedWeights[var.i] < weights[var.i]) {\n var.newW = completedWeights[var.i] + var.inc\n } else {\n var.newW = weights[var.i] + var.inc\n }\n if (state.maxWeight > 0lb && var.newW > state.maxWeight) { var.newW = state.maxWeight }\n weights[var.i] = var.newW\n }\n }\n } else if (week < 5) {\n state.fails = state.fails + 1\n if (state.fails >= 3) {\n for (var.i in weights) {\n var.dec = 10lb\n if (weights[var.i] >= 120lb) { var.dec = 20lb }\n weights[var.i] = weights[var.i] - var.dec\n }\n state.fails = 0\n }\n }\n if (week == 4) {\n state.fails = 0\n weights[1:*:*:1] = state.w2s1\n if (numberOfSets >= 2) { weights[1:*:*:2] = state.w2s2 }\n if (numberOfSets >= 3) { weights[1:*:*:3] = state.w2s3 }\n if (numberOfSets >= 4) { weights[1:*:*:4] = state.w2s4 }\n if (numberOfSets >= 5) { weights[1:*:*:5] = state.w2s5 }\n }\n~}\nSeated Leg Curl / 5x12 / 0lb 90s / warmup: none / update: custom() { ...bb_prog } / progress: custom(maxWeight: 205lb, increment: 5lb, fails: 0, w2s1: 0lb, w2s2: 0lb, w2s3: 0lb, w2s4: 0lb, w2s5: 0lb) { ...bb_prog }","id":"fyyrbaft"},{"name":"Push 2","exerciseText":"// Rear Delt Cable Fly superset with EZ Bar Front Raises\npush2a: Reverse Fly, Cable[1-5] / 5x12 / 50lb 90s / warmup: none / superset: A / update: custom() { ...bb_prog } / progress: custom(maxWeight: 150lb) { ...iso_prog }\npush2b: Front Raise, EZ Bar[1-5] / 5x10 / 60lb 90s / warmup: none / superset: A / update: custom() { ...bb_prog } / progress: custom(maxWeight: 110lb) { ...iso_prog }\n// Machine Lateral Raises superset with DB Front Raises Neutral Grip\npush2c: Lateral Raise, Leverage Machine[1-5] / 5x15 / 120lb 90s / warmup: none / superset: B / update: custom() { ...bb_prog } / progress: custom(maxWeight: 220lb) { ...iso_prog }\npush2d: Front Raise[1-5] / 5x10 / 37.5lb 90s / warmup: none / superset: B / update: custom() { ...bb_prog } / progress: custom() { ...iso_db_prog }\npush2e: Shoulder Press, Leverage Machine[1-5] / 1x15 / 120lb 120s / warmup: none / update: custom() { ...bb_prog } / progress: custom() { ...bb_prog }\npush2f: Shoulder Press, Leverage Machine[1-5] / 1x10-12 170lb, 1x10-12 210lb, 1x10-12 260lb / 120s / warmup: none / update: custom() { ...bb_prog } / progress: custom() { ...bb_prog }\npush2g: Shoulder Press, Leverage Machine[1-5] / 1x20 / 170lb 120s / warmup: none / update: custom() { ...bb_prog } / progress: custom() { ...bb_prog }\n// Seated Rear Delt DB Flies\nReverse Fly[1-5] / 3x12-15 / 35lb 90s / warmup: none / update: custom() { ...bb_prog } / progress: custom() { ...iso_db_prog }\n// Single Arm Cable Lateral Raises\nLateral Raise, Cable[1-5] / 1x12-15 40lb, 3x12-15 50lb / 90s / warmup: none / update: custom() { ...bb_prog } / progress: custom(maxWeight: 150lb) { ...iso_prog }","id":"qllzsuuz"},{"name":"Back 2","exerciseText":"// Overhand Grip\nlatpull2a: Lat Pulldown[1-5] / 1x12-15 140lb, 1x12-15 150lb, 1x12-15 160lb, 1x12-15 170lb / 120s / warmup: none / update: custom() { ...bb_prog } / progress: custom(maxWeight: 300lb) { ...heavy_prog }\npullover2a: Pullover, Cable[1-5] / 1x12-15 120lb, 1x12-15 130lb, 1x12-15 140lb, 1x12-15 150lb / 90s / warmup: none / update: custom() { ...bb_prog } / progress: custom(maxWeight: 150lb) { ...iso_prog }\nHigh Row[1-5] / 1x10-12 160lb, 1x10-12 210lb, 1x10-12 250lb, 1x10-12 295lb, 1x10-12 320lb / 120s / warmup: none / update: custom() { ...bb_prog } / progress: custom() { ...bb_prog }\nT Bar Row[1-5] / 1x10-12 55lb, 1x10-12 80lb, 1x10-12 90lb, 1x10-12 100lb, 1x10-12 105lb / 120s / warmup: none / update: custom() { ...bb_prog } / progress: custom(fails: 1) { ...bb_prog }\nPullover, Leverage Machine[1-5] / 1x15 100lb, 1x15 110lb, 1x15 120lb / 90s / warmup: none / update: custom() { ...bb_prog } / progress: custom(maxWeight: 200lb) { ...iso_prog }\n// Narrow Grip\nlatpull2b: Lat Pulldown[1-5] / 1x12 160lb, 1x12 170lb, 1x12 180lb, 1x12 190lb / 120s / warmup: none / update: custom() { ...bb_prog } / progress: custom(maxWeight: 300lb) { ...heavy_prog }","id":"qyiodypd"},{"name":"Arms","exerciseText":"Bicep Curl, Cable[1-5] / 1x12-15 80lb, 1x12-15 90lb, 1x12-15 100lb, 1x12-15 110lb, 1x12-15 120lb / 90s / warmup: none / update: custom() { ...bb_prog } / progress: custom(maxWeight: 150lb) { ...heavy_prog }\n// Alternating Dumbbell Curls\nBicep Curl[1-5] / 1x12-15 40lb, 1x12-15 42.5lb, 1x12-15 45lb, 1x12-15 47.5lb / 90s / warmup: none / update: custom() { ...bb_prog } / progress: custom() { ...db_prog }\nTriceps Pushdown[1-5] / 1x10-12 140lb, 4x10-12 150lb / 90s / warmup: none / update: custom() { ...bb_prog } / progress: custom(maxWeight: 150lb) { ...heavy_prog }\nOverhead Extension, Leverage Machine[1-5] / 1x10-12 215lb, 1x10-12 235lb, 2x10-12 250lb / 120s / warmup: none / update: custom() { ...bb_prog } / progress: custom(maxWeight: 250lb) { ...bb_prog }\nPreacher Curl, Leverage Machine[1-5] / 1x10-15 90lb, 1x10-15 100lb, 1x10-15 110lb, 1x10-15 120lb, 1x10-15 130lb / 90s / warmup: none / update: custom() { ...bb_prog } / progress: custom(maxWeight: 150lb) { ...heavy_prog }\n// Single Arm Cable Tricep Extensions\nTriceps Extension, Cable[1-5] / 2x15 50lb, 2x15 60lb / 90s / warmup: none / update: custom() { ...bb_prog } / progress: custom(maxWeight: 150lb) { ...heavy_prog }\n// Straight Bar Bicep Curls superset with Cable Rope Extensions\narms2a: Bicep Curl, Straight Bar[1-5] / 1x10-12 85lb, 1x10-12 95lb, 1x10-12 105lb, 1x10-12 110lb / 90s / warmup: none / superset: C / update: custom() { ...bb_prog } / progress: custom(maxWeight: 110lb) { ...bb_prog }\narms2b: Triceps Pushdown[1-5] / 1x10-12 130lb, 1x10-12 140lb, 2x10-12 150lb / 90s / warmup: none / superset: C / update: custom() { ...bb_prog } / progress: custom(maxWeight: 150lb) { ...heavy_prog }","id":"gefpcfvo"}],"id":"igycrtaw"},{"name":"Intensification","days":[{"name":"Push 1","exerciseText":"// 1 set 15 reps, 3 sets 10-12 reps, 1 set 20 reps\npush1a: Incline Bench Press, Smith Machine[2-5] / 1x15 / 110lb 120s\npush1b: Incline Bench Press, Smith Machine[2-5] / 1x10-12 160lb, 1x10-12 180lb, 1x10-12 190lb / 120s\npush1c: Incline Bench Press, Smith Machine[2-5] / 1x20 / 140lb 120s\n// 5 sets 15 reps, 1 drop set of 8 reps across 4 weights (32 reps total)\npush1d: Lateral Raise[2-5] / 5x15 / 35lb 90s\npush1e: Lateral Raise[2-5] / 1x8 50lb, 1x8 47.5lb, 1x8 42.5lb, 1x8 37.5lb / 90s","id":"uixcnmbu"},{"name":"Back 1","exerciseText":"// Underhand Grip\nlatpull1a: Lat Pulldown[2-5] / 1x12-15 170lb, 1x12-15 180lb, 1x12-15 190lb, 1x12-15 200lb / 120s\nBent Over Row, Leverage Machine[2-5] / 1x10-12 150lb, 1x10-12 160lb, 1x10-12 170lb, 1x10-12 180lb, 1x10-12 190lb / 120s\nExtreme Row, Leverage Machine[2-5] / 1x10-12 200lb, 1x10-12 250lb, 1x10-12 300lb, 1x10-12 340lb, 1x10-12 380lb / 120s\npullover1a: Pullover, Cable[2-5] / 1x15 110lb, 1x15 120lb, 1x15 130lb / 90s\n// Narrow Grip\nSeated Row[2-5] / 1x15 140lb, 1x15 150lb, 1x15 160lb, 1x15 170lb / 120s","id":"ieynvayh"},{"name":"Legs","exerciseText":"Leg Press[2-5] / 1x15-20 230lb, 1x15-20 280lb, 1x15-20 320lb, 1x15-20 410lb, 1x15-20 500lb / 120s\nSquat, Leverage Machine[2-5] / 1x10-12 70lb, 1x10-12 75lb, 1x10-12 80lb, 1x10-12 85lb, 1x10-12 90lb / 120s\nLeg Extension[2-5] / 1x20 100lb, 1x20 120lb, 1x20 140lb, 1x20 160lb / 90s\nSeated Leg Curl[2-5] / 1x12 125lb, 1x12 135lb, 1x12 145lb, 1x12 155lb, 1x12 165lb / 90s","id":"udaulqty"},{"name":"Push 2","exerciseText":"","id":"eeclssdt"},{"name":"Back 2","exerciseText":"","id":"tbpgevbg"},{"name":"Arms","exerciseText":"","id":"weqopntz"}],"id":"nyztmjmd"},{"name":"Overreach","days":[{"name":"Push 1","exerciseText":"","id":"nucwdget"},{"name":"Back 1","exerciseText":"","id":"zzumylnk"},{"name":"Legs","exerciseText":"","id":"udwjypnq"},{"name":"Push 2","exerciseText":"","id":"wcdlmbqx"},{"name":"Back 2","exerciseText":"","id":"awlyhtue"},{"name":"Arms","exerciseText":"","id":"riixlmqv"}],"id":"mgkoaexs"},{"name":"Peak","days":[{"name":"Push 1","exerciseText":"","id":"eamhhrqw"},{"name":"Back 1","exerciseText":"","id":"sqkdmgtu"},{"name":"Legs","exerciseText":"","id":"qhzenbbe"},{"name":"Push 2","exerciseText":"","id":"nwslnxof"},{"name":"Back 2","exerciseText":"","id":"wwicxnbs"},{"name":"Arms","exerciseText":"","id":"aheenult"}],"id":"gaenmdxu"},{"name":"Deload","days":[{"name":"Push 1","exerciseText":"","id":"mydwxppd"},{"name":"Back 1","exerciseText":"","id":"jysorkzl"},{"name":"Legs","exerciseText":"","id":"jqfykcof"},{"name":"Push 2","exerciseText":"","id":"fwyukkpt"},{"name":"Back 2","exerciseText":"","id":"globbuga"},{"name":"Arms","exerciseText":"","id":"cedtubvm"}],"id":"bhriedfm"}]},"clonedAt":1772394094981},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":180,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}