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{"exportedProgram":{"customExercises":{},"program":{"id":"adbwakhi","name":"P-Zero F6","url":"","author":"","shortDescription":"","description":"","nextDay":1,"weeks":[],"isMultiweek":false,"days":[{"id":"dssfidtf","name":"Day 1","exercises":[]}],"exercises":[],"tags":[],"deletedDays":[],"deletedWeeks":[],"deletedExercises":[],"clonedAt":1749267011609,"planner":{"name":"P-Zero F6","weeks":[{"name":"Week 1","days":[{"name":"Workout A1","exerciseText":"// ...T1\nT1: Deadlift[1-6] / ...T1\n\n// ...T2\nT2: Bench Press[1-6] / ...T2\n\n// ...T3\nT3: T Bar Row[1-6] / ...T3\n\n// ...T3\nT3: Leg Press[1-6] / ...T3\n\n// ...T3\nT3: Chest Dip[1-6] / ...T3\n\n// ...T3\nT3: Cable Crunch[1-6] / ...T3"},{"name":"Workout B1","exerciseText":"// ...T1\nT1: Overhead Press[1-6] / ...T1\n\n// ...T2\nT2: Squat[1-6] / ...T2\n\n// ...T3\nT3: Pull Up[1-6] / ...T3\n\n// ...T3\nT3: Incline Bench Press, Dumbbell[1-6] / ...T3\n\n// ...T3\nT3: Seated Leg Curl[1-6] / ...T3\n\n// ...T3\nT3: Bicep Curl[1-6] / ...T3"},{"name":"Workout A2","exerciseText":"// ...T1\nT1: Bench Press[1-6] / ...T1\n\n// ...T2\nT2: Deadlift[1-6] / ...T2\n\n// ...T3\nT3: Seated Row[1-6] / ...T3\n\n// ...T3\nT3: Shoulder Press[1-6] / ...T3\n\n// ...T3\nT3: Leg Extension[1-6] / ...T3\n\n// ...T3\nT3: Side Crunch, Cable[1-6] / ...T3"},{"name":"Workout B2","exerciseText":"// ...T1\nT1: Squat[1-6] / ...T1\n\n// ...T2\nT2: Overhead Press[1-6] / ...T2\n\n// ...T3\nT3: Romanian Deadlift, Barbell[1-6] / ...T3\n\n// ...T3\nT3: Bench Press, Dumbbell[1-6] / ...T3\n\n// ...T3\nT3: Lateral Raise, Cable[1-6] / ...T3\n\n// ...T3\nT3: Flat Leg Raise[1-6] / ...T3\n\n\n\n// **T1**. Set your 1RM before start.\n\n// **T1**.\nT1 / used: none / 3x4, 1x4+ / 72.5% / progress: custom() {~\n if (week % 3 == 0) {\n descriptionIndex = 1\n } else {\n descriptionIndex = 2\n }\n~}\n\n\n// **T2**. Set your 1RM before start.\n\n// **T2**.\nT2 / used: none / 4x12 / 52.5% 120s / progress: custom() {~\n if (week % 3 == 0) {\n descriptionIndex = 1\n } else {\n descriptionIndex = 2\n }\n~}\n\n\n// **T3**. You need to get total reps indicated by max reps in range in\n// as few sets as possible. Complete a set with some reps, then add another\n// set and complete again. If you do all required reps in <= 4 sets, weight goes up.\nT3 / used: none / 1x1-60+ / 50% 90s / progress: custom(increase: 5lb) {~\n if (sum(completedReps) >= reps[ns]) {\n if (completedNumberOfSets <= 4) {\n weights += state.increase\n }\n }\n~}"}]},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":""},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":"T1 / used: none / 3x4, 1x4+ / 75%\nT2 / used: none / 4x12 / 55% 120s\nT3 / used: none / 1x1-60+ / 50% 90s"}]},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":""},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":"T1 / used: none / 3x3, 1x3+ / 77.5%\nT2 / used: none / 4x10 / 57.5% 120s\nT3 / used: none / 1x1-45+ / 50% 90s"}]},{"name":"Week 4","days":[{"name":"Day 1","exerciseText":""},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":"T1 / used: none / 3x3, 1x3+ / 80%\nT2 / used: none / 4x10 / 60% 120s\nT3 / used: none / 1x1-45+ / 50% 90s"}]},{"name":"Week 5","days":[{"name":"Day 1","exerciseText":"// ...T1Ultra\nT1Ultra: Deadlift / ...T1Ultra"},{"name":"Day 2","exerciseText":"// ...T1Ultra\nT1Ultra: Overhead Press / ...T1Ultra"},{"name":"Day 3","exerciseText":"// ...T1Ultra\nT1Ultra: Bench Press / ...T1Ultra"},{"name":"Day 4","exerciseText":"// ...T1Ultra\nT1Ultra: Squat / ...T1Ultra\n\nT1 / used: none / 3x2, 1x2+ / 82.5%\nT2 / used: none / 4x8 / 62.5% 120s\nT3 / used: none / 1x1-30+ / 50% 90s\n\n// **T1 Ultra**.\n// Heavy singles before main T1.\nT1Ultra / used: none / 3x1 / 90%"}]},{"name":"Week 6","days":[{"name":"Day 1","exerciseText":"// ...T1Ultra\nT1Ultra: Deadlift / ...T1Ultra"},{"name":"Day 2","exerciseText":"// ...T1Ultra\nT1Ultra: Overhead Press / ...T1Ultra"},{"name":"Day 3","exerciseText":"// ...T1Ultra\nT1Ultra: Bench Press / ...T1Ultra"},{"name":"Day 4","exerciseText":"// ...T1Ultra\nT1Ultra: Squat / ...T1Ultra\n\nT1 / used: none / 3x2, 1x2+ / 85%\nT2 / used: none / 4x8 / 65% 120s\nT3 / used: none / 1x1-30+ / 50% 90s\n\n// **T1 Ultra**.\n// Rep Max!\nT1Ultra / used: none / 1x1+ / 90%"}]}],"vtype":"planner"},"vtype":"program"},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":180,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}