Web Editor

/

{"maxWidth":2400,"url":"/planner","isLoggedIn":false}

{"exportedProgram":{"customExercises":{"byldioeu":{"vtype":"custom_exercise","id":"byldioeu","name":"Straight Arm Pulldown, Cable","isDeleted":false,"types":["pull","upper"],"meta":{"targetMuscles":["Deltoid Posterior","Latissimus Dorsi","Triceps Brachii"],"synergistMuscles":[],"bodyParts":[],"sortedEquipment":[]}}},"program":{"deletedExercises":[],"planner":{"name":"MusclePharm \"Get Swole\" 20-week trainer","vtype":"planner","weeks":[{"name":"Week 1","days":[{"name":"Day 1: Chest & Back","description":"**Phase 1: The Foundation**\nFocus: Hypertrophy & Conditioning. 5x12, Supersets.","exerciseText":"Bench Press, Barbell / 5x12 / superset: A / progress: lp(5lb)\nBent Over Row, Barbell / 5x12 / superset: A / progress: lp(5lb)\n\nIncline Bench Press, Dumbbell / 5x12 / superset: B / progress: lp(5lb)\nLat Pulldown, Cable / 5x12 / superset: B / progress: lp(2.5lb)\n\nChest Fly, Dumbbell / 5x12 / superset: C\nPullover, Dumbbell / 5x12 / superset: C"},{"name":"Day 2: Legs & Abs","exerciseText":"Squat, Barbell / 5x12 / superset: A / progress: lp(10lb)\nLying Leg Curl, Leverage Machine / 5x12 / superset: A\n\nLeg Press, Leverage Machine / 5x12 / superset: B\nStiff Leg Deadlift, Barbell / 5x12 / superset: B\n\nLunge, Barbell / 5x12 / superset: C\nStanding Calf Raise, Barbell / 5x12 / superset: C\n\nAb Wheel, Bodyweight / 5x10"},{"name":"Day 3: Arms","exerciseText":"Bicep Curl, Barbell / 5x12 / superset: A / progress: lp(2.5lb)\nSkullcrusher, Barbell / 5x12 / superset: A / progress: lp(2.5lb)\n\nIncline Curl, Dumbbell / 5x12 / superset: B\nTriceps Extension, Dumbbell / 5x12 / superset: B\n\nPreacher Curl, EZ Bar / 5x12 / superset: C\nCable Kickback, Cable / 5x12 / superset: C"},{"name":"Day 4: Shoulders & Abs","exerciseText":"Overhead Press, Barbell / 5x12 / superset: A / progress: lp(5lb)\nUpright Row, Barbell / 5x12 / superset: A / progress: lp(2.5lb)\n\nArnold Press, Dumbbell / 5x12 / superset: B\nLateral Raise, Dumbbell / 5x12 / superset: B\n\nFront Raise, Dumbbell / 5x12 / superset: C\nShrug, Barbell / 5x12 / superset: C\n\nPlank, Bodyweight / 5x60"}]},{"name":"Week 2","days":[{"name":"Day 1: Chest & Back","description":"Repeat Phase 1 logic. Explicit definitions used to prevent reuse errors.","exerciseText":"Bench Press, Barbell / 5x12 / superset: A / progress: lp(5lb)\nBent Over Row, Barbell / 5x12 / superset: A / progress: lp(5lb)\nIncline Bench Press, Dumbbell / 5x12 / superset: B / progress: lp(5lb)\nLat Pulldown, Cable / 5x12 / superset: B / progress: lp(2.5lb)\nChest Fly, Dumbbell / 5x12 / superset: C\nPullover, Dumbbell / 5x12 / superset: C"},{"name":"Day 2: Legs & Abs","exerciseText":"Squat, Barbell / 5x12 / superset: A / progress: lp(10lb)\nLying Leg Curl, Leverage Machine / 5x12 / superset: A\nLeg Press, Leverage Machine / 5x12 / superset: B\nStiff Leg Deadlift, Barbell / 5x12 / superset: B\nLunge, Barbell / 5x12 / superset: C\nStanding Calf Raise, Barbell / 5x12 / superset: C\nAb Wheel, Bodyweight / 5x10"},{"name":"Day 3: Arms","exerciseText":"Bicep Curl, Barbell / 5x12 / superset: A / progress: lp(2.5lb)\nSkullcrusher, Barbell / 5x12 / superset: A / progress: lp(2.5lb)\nIncline Curl, Dumbbell / 5x12 / superset: B\nTriceps Extension, Dumbbell / 5x12 / superset: B\nPreacher Curl, EZ Bar / 5x12 / superset: C\nCable Kickback, Cable / 5x12 / superset: C"},{"name":"Day 4: Shoulders & Abs","exerciseText":"Overhead Press, Barbell / 5x12 / superset: A / progress: lp(5lb)\nUpright Row, Barbell / 5x12 / superset: A / progress: lp(2.5lb)\nArnold Press, Dumbbell / 5x12 / superset: B\nLateral Raise, Dumbbell / 5x12 / superset: B\nFront Raise, Dumbbell / 5x12 / superset: C\nShrug, Barbell / 5x12 / superset: C\nPlank, Bodyweight / 5x60"}]},{"name":"Week 5","days":[{"name":"Day 1: Chest & Back","description":"**Phase 2: The Pyramid**\nStrength & Power. Ascending weight, descending reps.","exerciseText":"Pyr: Bench Press, Barbell / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Bent Over Row, Barbell / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Incline Bench Press, Dumbbell / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Lat Pulldown, Cable / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Chest Fly, Dumbbell / 5x12\nPyr: Seated Row, Cable / 5x12"},{"name":"Day 2: Legs & Abs","exerciseText":"Pyr: Squat, Barbell / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Leg Press, Leverage Machine / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Leg Extension, Leverage Machine / 4x15\nPyr: Lying Leg Curl, Leverage Machine / 4x15\nPyr: Standing Calf Raise, Barbell / 1x25, 1x20, 1x15, 1x12\nPyr: Ab Wheel, Bodyweight / 5x12"},{"name":"Day 3: Arms","exerciseText":"Pyr: Bicep Curl, Barbell / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Skullcrusher, Barbell / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Preacher Curl, EZ Bar / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Triceps Pushdown, Cable / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Hammer Curl, Dumbbell / 4x12\nPyr: Bench Dip, Bodyweight / 4x15"},{"name":"Day 4: Shoulders & Abs","exerciseText":"Pyr: Overhead Press, Barbell / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Lateral Raise, Dumbbell / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Upright Row, Barbell / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Front Raise, Dumbbell / 4x12\nPyr: Shrug, Barbell / 4x12\nPyr: Crunch, Bodyweight / 5x20"}]},{"name":"Week 6","days":[{"name":"Day 1: Chest & Back","description":"Repeat Phase 2 logic","exerciseText":"Pyr: Bench Press, Barbell / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Bent Over Row, Barbell / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Incline Bench Press, Dumbbell / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Lat Pulldown, Cable / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Chest Fly, Dumbbell / 5x12\nPyr: Seated Row, Cable / 5x12"},{"name":"Day 2: Legs & Abs","exerciseText":"Pyr: Squat, Barbell / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Leg Press, Leverage Machine / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Leg Extension, Leverage Machine / 4x15\nPyr: Lying Leg Curl, Leverage Machine / 4x15\nPyr: Standing Calf Raise, Barbell / 1x25, 1x20, 1x15, 1x12\nPyr: Ab Wheel, Bodyweight / 5x12"},{"name":"Day 3: Arms","exerciseText":"Pyr: Bicep Curl, Barbell / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Skullcrusher, Barbell / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Preacher Curl, EZ Bar / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Triceps Pushdown, Cable / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Hammer Curl, Dumbbell / 4x12\nPyr: Bench Dip, Bodyweight / 4x15"},{"name":"Day 4: Shoulders & Abs","exerciseText":"Pyr: Overhead Press, Barbell / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Lateral Raise, Dumbbell / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Upright Row, Barbell / 1x20, 1x15, 1x12, 1x10, 1x8\nPyr: Front Raise, Dumbbell / 4x12\nPyr: Shrug, Barbell / 4x12\nPyr: Crunch, Bodyweight / 5x20"}]},{"name":"Week 9","days":[{"name":"Day 1: Chest & Back","description":"**Phase 3: The Pump**\nTri-sets. Metabolic Stress. No rest inside tri-set.","exerciseText":"Pump: Bench Press, Dumbbell / 4x12 / superset: A\nPump: Incline Bench Press, Dumbbell / 4x12 / superset: A\nPump: Chest Fly, Dumbbell / 4x12 / superset: A\n\nPump: Wide Pull Up, Bodyweight / 4x12 / superset: B\nPump: Seated Row, Cable / 4x12 / superset: B\nPump: Pullover, Dumbbell / 4x12 / superset: B"},{"name":"Day 2: Legs & Abs","exerciseText":"Pump: Squat, Barbell / 4x12 / superset: A\nPump: Leg Press, Leverage Machine / 4x12 / superset: A\nPump: Leg Extension, Leverage Machine / 4x12 / superset: A\n\nPump: Stiff Leg Deadlift, Barbell / 4x12 / superset: B\nPump: Lying Leg Curl, Leverage Machine / 4x12 / superset: B\nPump: Lunge, Barbell / 4x12 / superset: B\n\nPump: Cable Crunch, Cable / 4x20"},{"name":"Day 3: Arms","exerciseText":"Pump: Preacher Curl, EZ Bar / 4x12 / superset: A\nPump: Bicep Curl, Dumbbell / 4x12 / superset: A\nPump: Hammer Curl, Dumbbell / 4x12 / superset: A\n\nPump: Skullcrusher, Barbell / 4x12 / superset: B\nPump: Triceps Pushdown, Cable / 4x12 / superset: B\nPump: Bench Dip, Bodyweight / 4x12 / superset: B"},{"name":"Day 4: Shoulders & Abs","exerciseText":"Pump: Arnold Press, Dumbbell / 4x12 / superset: A\nPump: Lateral Raise, Dumbbell / 4x12 / superset: A\nPump: Front Raise, Dumbbell / 4x12 / superset: A\n\nPump: Upright Row, Barbell / 4x12 / superset: B\nPump: Shrug, Barbell / 4x12 / superset: B\nPump: Face Pull, Cable / 4x12 / superset: B\n\nPump: Hanging Leg Raise, Bodyweight / 4x15"}]},{"name":"Week 10","days":[{"name":"Day 1: Chest & Back","description":"Repeat Phase 3 logic","exerciseText":"Pump: Bench Press, Dumbbell / 4x12 / superset: A\nPump: Incline Bench Press, Dumbbell / 4x12 / superset: A\nPump: Chest Fly, Dumbbell / 4x12 / superset: A\nPump: Wide Pull Up, Bodyweight / 4x12 / superset: B\nPump: Seated Row, Cable / 4x12 / superset: B\nPump: Pullover, Dumbbell / 4x12 / superset: B"},{"name":"Day 2: Legs & Abs","exerciseText":"Pump: Squat, Barbell / 4x12 / superset: A\nPump: Leg Press, Leverage Machine / 4x12 / superset: A\nPump: Leg Extension, Leverage Machine / 4x12 / superset: A\nPump: Stiff Leg Deadlift, Barbell / 4x12 / superset: B\nPump: Lying Leg Curl, Leverage Machine / 4x12 / superset: B\nPump: Lunge, Barbell / 4x12 / superset: B\nPump: Cable Crunch, Cable / 4x20"},{"name":"Day 3: Arms","exerciseText":"Pump: Preacher Curl, EZ Bar / 4x12 / superset: A\nPump: Bicep Curl, Dumbbell / 4x12 / superset: A\nPump: Hammer Curl, Dumbbell / 4x12 / superset: A\nPump: Skullcrusher, Barbell / 4x12 / superset: B\nPump: Triceps Pushdown, Cable / 4x12 / superset: B\nPump: Bench Dip, Bodyweight / 4x12 / superset: B"},{"name":"Day 4: Shoulders & Abs","exerciseText":"Pump: Arnold Press, Dumbbell / 4x12 / superset: A\nPump: Lateral Raise, Dumbbell / 4x12 / superset: A\nPump: Front Raise, Dumbbell / 4x12 / superset: A\nPump: Upright Row, Barbell / 4x12 / superset: B\nPump: Shrug, Barbell / 4x12 / superset: B\nPump: Face Pull, Cable / 4x12 / superset: B\nPump: Hanging Leg Raise, Bodyweight / 4x15"}]},{"name":"Week 13","days":[{"name":"Day 1: Chest & Back","description":"**Phase 4: The Cut**\nHigh Volume, Definition. Short rest.","exerciseText":"Cut: Bench Press, Barbell / 4x15 / superset: A\nCut: Wide Pull Up, Bodyweight / 4x15 / superset: A\n\nCut: Incline Bench Press, Dumbbell / 4x15 / superset: B\nCut: Seated Row, Cable / 4x15 / superset: B\n\nCut: Cable Crossover, Cable / 4x20 / superset: C\nCut: Straight Arm Pulldown, Cable / 4x20 / superset: C"},{"name":"Day 2: Legs & Abs","exerciseText":"Cut: Squat, Barbell / 4x15 / superset: A\nCut: Lunge, Dumbbell / 4x15 / superset: A\nCut: Leg Extension, Leverage Machine / 4x20 / superset: A\nCut: Lying Leg Curl, Leverage Machine / 4x20 / superset: A\n\nCut: Bicycle Crunch, Bodyweight / 4x30"},{"name":"Day 3: Arms","exerciseText":"Cut: Bicep Curl, Barbell / 4x15 / superset: A\nCut: Triceps Pushdown, Cable / 4x15 / superset: A\n\nCut: Hammer Curl, Dumbbell / 4x15 / superset: B\nCut: Skullcrusher, Dumbbell / 4x15 / superset: B\n\nCut: Concentration Curl, Dumbbell / 4x15 / superset: C\nCut: Bench Dip, Bodyweight / 4x20 / superset: C"},{"name":"Day 4: Shoulders & Abs","exerciseText":"Cut: Overhead Press, Dumbbell / 4x15 / superset: A\nCut: Lateral Raise, Dumbbell / 4x15 / superset: A\nCut: Front Raise, Plate / used: none / 4x15 / superset: A\nCut: Reverse Fly, Dumbbell / 4x15 / superset: A\n\nCut: Leg Raise, Bodyweight / used: none / 4x20"}]},{"name":"Week 14","days":[{"name":"Day 1: Chest & Back","description":"Repeat Phase 4 logic","exerciseText":"Cut: Bench Press, Barbell / 4x15 / superset: A\nCut: Wide Pull Up, Bodyweight / 4x15 / superset: A\nCut: Incline Bench Press, Dumbbell / 4x15 / superset: B\nCut: Seated Row, Cable / 4x15 / superset: B\nCut: Cable Crossover, Cable / 4x20 / superset: C\nCut: Straight Arm Pulldown, Cable / 4x20 / superset: C"},{"name":"Day 2: Legs & Abs","exerciseText":"Cut: Squat, Barbell / 4x15 / superset: A\nCut: Lunge, Dumbbell / 4x15 / superset: A\nCut: Leg Extension, Leverage Machine / 4x20 / superset: A\nCut: Lying Leg Curl, Leverage Machine / 4x20 / superset: A\nCut: Bicycle Crunch, Bodyweight / 4x30"},{"name":"Day 3: Arms","exerciseText":"Cut: Bicep Curl, Barbell / 4x15 / superset: A\nCut: Triceps Pushdown, Cable / 4x15 / superset: A\nCut: Hammer Curl, Dumbbell / 4x15 / superset: B\nCut: Skullcrusher, Dumbbell / 4x15 / superset: B\nCut: Concentration Curl, Dumbbell / 4x15 / superset: C\nCut: Bench Dip, Bodyweight / 4x20 / superset: C"},{"name":"Day 4: Shoulders & Abs","exerciseText":"Cut: Overhead Press, Dumbbell / 4x15 / superset: A\nCut: Lateral Raise, Dumbbell / 4x15 / superset: A\nCut: Front Raise, Plate / 4x15 / superset: A\nCut: Reverse Fly, Dumbbell / 4x15 / superset: A\nCut: Leg Raise, Bodyweight / 4x20"}]},{"name":"Week 17","days":[{"name":"Day 1: Chest & Back","description":"**Phase 5: The Mass**\nHeavy Lifting. Progressive Overload.","exerciseText":"Mass: Bench Press, Barbell / 4x6 / progress: lp(5lb)\nMass: Bent Over Row, Barbell / 4x6 / progress: lp(5lb)\nMass: Incline Bench Press, Dumbbell / 4x8 / progress: lp(2.5lb)\nMass: Lat Pulldown, Cable / 4x8\nMass: Chest Fly, Cable / 3x12"},{"name":"Day 2: Legs & Abs","exerciseText":"Mass: Squat, Barbell / 4x6 / progress: lp(10lb)\nMass: Romanian Deadlift, Barbell / 4x8 / progress: lp(10lb)\nMass: Leg Press, Leverage Machine / 3x10\nMass: Lying Leg Curl, Leverage Machine / 3x12\nMass: Standing Calf Raise, Barbell / 4x10\nMass: Cable Crunch, Cable / 3x15"},{"name":"Day 3: Arms","exerciseText":"Mass: Bicep Curl, Barbell / 4x8 / progress: lp(2.5lb)\nMass: Skullcrusher, EZ Bar / 4x8 / progress: lp(2.5lb)\nMass: Hammer Curl, Dumbbell / 3x10\nMass: Triceps Pushdown, Cable / 3x10"},{"name":"Day 4: Shoulders & Abs","exerciseText":"Mass: Overhead Press, Barbell / 4x6 / progress: lp(5lb)\nMass: Upright Row, Barbell / 3x10\nMass: Lateral Raise, Dumbbell / 3x12\nMass: Face Pull, Cable / 3x12\nMass: Hanging Leg Raise, Bodyweight / 3x12"}]},{"name":"Week 18","days":[{"name":"Day 1: Chest & Back","description":"Repeat Phase 5 logic","exerciseText":"Mass: Bench Press, Barbell / 4x6 / progress: lp(5lb)\nMass: Bent Over Row, Barbell / 4x6 / progress: lp(5lb)\nMass: Incline Bench Press, Dumbbell / 4x8 / progress: lp(2.5lb)\nMass: Lat Pulldown, Cable / 4x8\nMass: Chest Fly, Cable / 3x12"},{"name":"Day 2: Legs & Abs","exerciseText":"Mass: Squat, Barbell / 4x6 / progress: lp(10lb)\nMass: Romanian Deadlift, Barbell / 4x8 / progress: lp(10lb)\nMass: Leg Press, Leverage Machine / 3x10\nMass: Lying Leg Curl, Leverage Machine / 3x12\nMass: Standing Calf Raise, Barbell / 4x10\nMass: Cable Crunch, Cable / 3x15"},{"name":"Day 3: Arms","exerciseText":"Mass: Bicep Curl, Barbell / 4x8 / progress: lp(2.5lb)\nMass: Skullcrusher, EZ Bar / 4x8 / progress: lp(2.5lb)\nMass: Hammer Curl, Dumbbell / 3x10\nMass: Triceps Pushdown, Cable / 3x10"},{"name":"Day 4: Shoulders & Abs","exerciseText":"Mass: Overhead Press, Barbell / 4x6 / progress: lp(5lb)\nMass: Upright Row, Barbell / 3x10\nMass: Lateral Raise, Dumbbell / 3x12\nMass: Face Pull, Cable / 3x12\nMass: Hanging Leg Raise, Bodyweight / 3x12"}]}]},"exercises":[],"vtype":"program","days":[],"deletedDays":[],"url":"","isMultiweek":false,"name":"MusclePharm \"Get Swole\" 20-week trainer","weeks":[],"nextDay":1,"shortDescription":"","clonedAt":1767043991841,"description":"","tags":[],"deletedWeeks":[],"author":"","id":"valitart"},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":180,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}