This tool allows you to quickly build your weightlifting programs, ensure you have proper weekly volume per muscle group , and balance it with the time you spend in a gym . You can build multi-week programs, plan your mesocycles, deload weeks, testing 1RM weeks, and see the weekly undulation of volume and intensity of each exercise on a graph.
Set the program name, create weeks and days, type the list of exercises for each day, putting each exercise on a new line, along with the number of sets and reps after slash (/) character, like this:
Squat / 3x3-5
Romanian Deadlift / 3x8
Autocomplete will help you with the exercise names. You can also create custom exercises if they're missing in the library.
On the right you'll see Weekly Stats , where you can see the number of sets per week per muscle group, whether you're in the recommended range (indicated by color), strength/hypertrophy split, and if you hover a mouse over the numbers - you'll see what exercises contribute to that number, and how much.
The exercise syntax supports RPEs , percentage of 1RM , rest timers, various progressive overload types, etc. Read more about the features in the docs !
When you're done, you can convert this program to Liftosaur program, and run what you planned in the gym, using the Liftosaur app !
To use this program:
Install Liftosaur app Copy the link to this program by clicking on Import the link in the app, on the Choose Program screen. Week Stats
Total Sets: 52
Strength Sets: 4, 8%
Hypertrophy Sets: 48, 92%
Upper Sets: 22 (22h ) , 2d
Lower Sets: 24 (4s , 20h ) , 2d
Core Sets: 6 (6h ) , 2d
Push Sets: 16 (16h ) , 2d
Pull Sets: 11 (11h ) , 3d
Legs Sets: 19 (4s , 15h ) , 2d
Shoulders: 14↓ (14h ) , 2d
Triceps: 10↑ (10h ) , 2d
Back: 10 (10h ) , 3d
Abs: 6↑ (6h ) , 2d
Glutes: 16↓ (2s , 14h ) , 2d
Hamstrings: 15↓ (2s , 13h ) , 2d
Quadriceps: 19↓ (4s , 15h ) , 2d
Chest: 14↓ (14h ) , 2d
Biceps: 3↑ (3h ) , 2d
Calves: 11 (2s , 9h ) , 2d
Forearms: 3↑ (3h ) , 2d
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{"exportedProgram":{"customExercises":{},"program":{"deletedExercises":[],"planner":{"name":"Temp","vtype":"planner","weeks":[{"name":"Week 1","description":"----------------------------\nWeeks 1–4 Full Template\n----------------------------","days":[{"name":"Day 1 - Bench Press","exerciseText":"t1_Bench_W1D1 / used: none / 4x10 (60%), 1x10+ (60%) / 60% / progress: custom() {~\n if (week == 4 && completedReps[4] > 10) { rm1 += (completedReps[4]-10)*5 }\n~}\nt1_Bench_W1D1: Bench Press / ...t1_Bench_W1D1\n\n// Accessories\nt1a_InclineBench_W1D1 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt1a_InclineBench_W1D1: Incline Bench Press / ...t1a_InclineBench_W1D1\n\nt1b_BarbellRow_W1D1 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt1b_BarbellRow_W1D1: Bent Over Row / ...t1b_BarbellRow_W1D1"},{"name":"Day 2 - Squat","exerciseText":"t2_Squat_W1D2 / used: none / 3x5 (65%), 1x5+ (65%) / 65% / progress: custom() {~ rm1 += 0 ~}\nt2_Squat_W1D2: Squat / ...t2_Squat_W1D2\n\nt2a_RDL_W1D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2a_RDL_W1D2: Romanian Deadlift / ...t2a_RDL_W1D2\n\nt2b_LyingLegCurl_W1D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2b_LyingLegCurl_W1D2: Lying Leg Curl / ...t2b_LyingLegCurl_W1D2\n\nt2c_Abs_W1D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2c_Abs_W1D2: Sit Up / ...t2c_Abs_W1D2"},{"name":"Day 3 - Overhead Press","exerciseText":"t3_OHP_W1D3 / used: none / 4x10 (60%), 1x10+ (60%) / 60% / progress: custom() {~ rm1 += 0 ~}\nt3_OHP_W1D3: Overhead Press / ...t3_OHP_W1D3\n\nt3a_CloseGripBench_W1D3 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt3a_CloseGripBench_W1D3: Bench Press Close Grip, Barbell / ...t3a_CloseGripBench_W1D3\n\nt3b_LatPullDown_W1D3 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt3b_LatPullDown_W1D3: Lat Pulldown / ...t3b_LatPullDown_W1D3"},{"name":"Day 4 - Deadlift","exerciseText":"t4_Deadlift_W1D4 / used: none / 4x10 (60%), 1x10+ (60%) / 60% / progress: custom() {~ rm1 += 0 ~}\nt4_Deadlift_W1D4: Deadlift / ...t4_Deadlift_W1D4\n\nt4a_FrontSquat_W1D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4a_FrontSquat_W1D4: Front Squat / ...t4a_FrontSquat_W1D4\n\nt4b_Lunges_W1D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4b_Lunges_W1D4: Lunge / ...t4b_Lunges_W1D4\n\nt4c_LyingLegCurl_W1D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4c_LyingLegCurl_W1D4: Lying Leg Curl / ...t4c_LyingLegCurl_W1D4\n\nt4d_Abs_W1D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4d_Abs_W1D4: Sit Up / ...t4d_Abs_W1D4"}]},{"name":"Week 2","days":[{"name":"Day 1 - Bench Press","exerciseText":"t1_Bench_W2D1 / used: none / 4x10 (62.5%), 1x10+ (62.5%) / 62.5% / progress: custom() {~ if (week == 4 && completedReps[4] > 10) { rm1 += (completedReps[4]-10)*5 } ~}\nt1_Bench_W2D1: Bench Press / ...t1_Bench_W2D1\n\n// Accessories same structure with unique IDs per week/day\nt1a_InclineBench_W2D1 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt1a_InclineBench_W2D1: Incline Bench Press / ...t1a_InclineBench_W2D1\n\nt1b_BarbellRow_W2D1 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt1b_BarbellRow_W2D1: Bent Over Row / ...t1b_BarbellRow_W2D1"},{"name":"Day 2 - Squat","exerciseText":"t2_Squat_W2D2 / used: none / 3x5 (67.5%), 1x5+ (67.5%) / 67.5% / progress: custom() {~ rm1 += 0 ~}\nt2_Squat_W2D2: Squat / ...t2_Squat_W2D2\n\nt2a_RDL_W2D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2a_RDL_W2D2: Romanian Deadlift / ...t2a_RDL_W2D2\n\nt2b_LyingLegCurl_W2D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2b_LyingLegCurl_W2D2: Lying Leg Curl / ...t2b_LyingLegCurl_W2D2\n\nt2c_Abs_W2D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2c_Abs_W2D2: Sit Up / ...t2c_Abs_W2D2"},{"name":"Day 3 - Overhead Press","exerciseText":"t3_OHP_W2D3 / used: none / 4x10 (62.5%), 1x10+ (62.5%) / 62.5% / progress: custom() {~ rm1 += 0 ~}\nt3_OHP_W2D3: Overhead Press / ...t3_OHP_W2D3\n\nt3a_CloseGripBench_W2D3 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt3a_CloseGripBench_W2D3: Bench Press Close Grip, Barbell / ...t3a_CloseGripBench_W2D3\n\nt3b_LatPullDown_W2D3 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt3b_LatPullDown_W2D3: Lat Pulldown / ...t3b_LatPullDown_W2D3"},{"name":"Day 4 - Deadlift","exerciseText":"t4_Deadlift_W2D4 / used: none / 4x10 (62.5%), 1x10+ (62.5%) / 62.5% / progress: custom() {~ rm1 += 0 ~}\nt4_Deadlift_W2D4: Deadlift / ...t4_Deadlift_W2D4\n\nt4a_FrontSquat_W2D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4a_FrontSquat_W2D4: Front Squat / ...t4a_FrontSquat_W2D4\n\nt4b_Lunges_W2D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4b_Lunges_W2D4: Lunge / ...t4b_Lunges_W2D4\n\nt4c_LyingLegCurl_W2D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4c_LyingLegCurl_W2D4: Lying Leg Curl / ...t4c_LyingLegCurl_W2D4\n\nt4d_Abs_W2D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4d_Abs_W2D4: Sit Up / ...t4d_Abs_W2D4"}]},{"name":"Week 3","description":"----------------------------\nWeeks 3–6 Full Template\n----------------------------","days":[{"name":"Day 1 - Bench Press","exerciseText":"t1_Bench_W3D1 / used: none / 4x10 (65%), 1x10+ (65%) / 65% / progress: custom() {~\n if (week == 4 && completedReps[4] > 10) { rm1 += (completedReps[4]-10)*5 }\n~}\nt1_Bench_W3D1: Bench Press / ...t1_Bench_W3D1\n\nt1a_InclineBench_W3D1 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt1a_InclineBench_W3D1: Incline Bench Press / ...t1a_InclineBench_W3D1\n\nt1b_BarbellRow_W3D1 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt1b_BarbellRow_W3D1: Bent Over Row / ...t1b_BarbellRow_W3D1"},{"name":"Day 2 - Squat","exerciseText":"t2_Squat_W3D2 / used: none / 3x5 (70%), 1x5+ (70%) / 70% / progress: custom() {~ rm1 += 0 ~}\nt2_Squat_W3D2: Squat / ...t2_Squat_W3D2\n\nt2a_RDL_W3D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2a_RDL_W3D2: Romanian Deadlift / ...t2a_RDL_W3D2\n\nt2b_LyingLegCurl_W3D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2b_LyingLegCurl_W3D2: Lying Leg Curl / ...t2b_LyingLegCurl_W3D2\n\nt2c_Abs_W3D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2c_Abs_W3D2: Sit Up / ...t2c_Abs_W3D2"},{"name":"Day 3 - Overhead Press","exerciseText":"t3_OHP_W3D3 / used: none / 4x10 (65%), 1x10+ (65%) / 65% / progress: custom() {~ rm1 += 0 ~}\nt3_OHP_W3D3: Overhead Press / ...t3_OHP_W3D3\n\nt3a_CloseGripBench_W3D3 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt3a_CloseGripBench_W3D3: Bench Press Close Grip, Barbell / ...t3a_CloseGripBench_W3D3\n\nt3b_LatPullDown_W3D3 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt3b_LatPullDown_W3D3: Lat Pulldown / ...t3b_LatPullDown_W3D3"},{"name":"Day 4 - Deadlift","exerciseText":"t4_Deadlift_W3D4 / used: none / 4x10 (65%), 1x10+ (65%) / 65% / progress: custom() {~ rm1 += 0 ~}\nt4_Deadlift_W3D4: Deadlift / ...t4_Deadlift_W3D4\n\nt4a_FrontSquat_W3D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4a_FrontSquat_W3D4: Front Squat / ...t4a_FrontSquat_W3D4\n\nt4b_Lunges_W3D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4b_Lunges_W3D4: Lunge / ...t4b_Lunges_W3D4\n\nt4c_LyingLegCurl_W3D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4c_LyingLegCurl_W3D4: Lying Leg Curl / ...t4c_LyingLegCurl_W3D4\n\nt4d_Abs_W3D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4d_Abs_W3D4: Sit Up / ...t4d_Abs_W3D4"}]},{"name":"Week 4","days":[{"name":"Day 1 - Bench Press","exerciseText":"t1_Bench_W4D1 / used: none / 4x10 (67.5%), 1x10+ (67.5%) / 67.5% / progress: custom() {~ if (week == 4 && completedReps[4] > 10) { rm1 += (completedReps[4]-10)*5 } ~}\nt1_Bench_W4D1: Bench Press / ...t1_Bench_W4D1\n\nt1a_InclineBench_W4D1 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt1a_InclineBench_W4D1: Incline Bench Press / ...t1a_InclineBench_W4D1\n\nt1b_BarbellRow_W4D1 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt1b_BarbellRow_W4D1: Bent Over Row / ...t1b_BarbellRow_W4D1"},{"name":"Day 2 - Squat","exerciseText":"t2_Squat_W4D2 / used: none / 3x5 (72.5%), 1x5+ (72.5%) / 72.5% / progress: custom() {~ rm1 += 0 ~}\nt2_Squat_W4D2: Squat / ...t2_Squat_W4D2\n\nt2a_RDL_W4D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2a_RDL_W4D2: Romanian Deadlift / ...t2a_RDL_W4D2\n\nt2b_LyingLegCurl_W4D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2b_LyingLegCurl_W4D2: Lying Leg Curl / ...t2b_LyingLegCurl_W4D2\n\nt2c_Abs_W4D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2c_Abs_W4D2: Sit Up / ...t2c_Abs_W4D2"},{"name":"Day 3 - Overhead Press","exerciseText":"t3_OHP_W4D3 / used: none / 4x10 (67.5%), 1x10+ (67.5%) / 67.5% / progress: custom() {~ rm1 += 0 ~}\nt3_OHP_W4D3: Overhead Press / ...t3_OHP_W4D3\n\nt3a_CloseGripBench_W4D3 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt3a_CloseGripBench_W4D3: Bench Press Close Grip, Barbell / ...t3a_CloseGripBench_W4D3\n\nt3b_LatPullDown_W4D3 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt3b_LatPullDown_W4D3: Lat Pulldown / ...t3b_LatPullDown_W4D3"},{"name":"Day 4 - Deadlift","exerciseText":"t4_Deadlift_W4D4 / used: none / 4x10 (67.5%), 1x10+ (67.5%) / 67.5% / progress: custom() {~ rm1 += 0 ~}\nt4_Deadlift_W4D4: Deadlift / ...t4_Deadlift_W4D4\n\nt4a_FrontSquat_W4D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4a_FrontSquat_W4D4: Front Squat / ...t4a_FrontSquat_W4D4\n\nt4b_Lunges_W4D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4b_Lunges_W4D4: Lunge / ...t4b_Lunges_W4D4\n\nt4c_LyingLegCurl_W4D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4c_LyingLegCurl_W4D4: Lying Leg Curl / ...t4c_LyingLegCurl_W4D4\n\nt4d_Abs_W4D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4d_Abs_W4D4: Sit Up / ...t4d_Abs_W4D4"}]},{"name":"Week 5","description":"----------------------------\nWeeks 5–8 Full Template\n----------------------------","days":[{"name":"Day 1 - Bench Press","exerciseText":"t1_Bench_W5D1 / used: none / 4x10 (70%), 1x10+ (70%) / 70% / progress: custom() {~\n if (week == 8 && completedReps[4] > 10) { rm1 += (completedReps[4]-10)*5 }\n~}\nt1_Bench_W5D1: Bench Press / ...t1_Bench_W5D1\n\nt1a_InclineBench_W5D1 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt1a_InclineBench_W5D1: Incline Bench Press / ...t1a_InclineBench_W5D1\n\nt1b_BarbellRow_W5D1 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt1b_BarbellRow_W5D1: Bent Over Row / ...t1b_BarbellRow_W5D1"},{"name":"Day 2 - Squat","exerciseText":"t2_Squat_W5D2 / used: none / 3x5 (72.5%), 1x5+ (72.5%) / 72.5% / progress: custom() {~ rm1 += 0 ~}\nt2_Squat_W5D2: Squat / ...t2_Squat_W5D2\n\nt2a_RDL_W5D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2a_RDL_W5D2: Romanian Deadlift / ...t2a_RDL_W5D2\n\nt2b_LyingLegCurl_W5D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2b_LyingLegCurl_W5D2: Lying Leg Curl / ...t2b_LyingLegCurl_W5D2\n\nt2c_Abs_W5D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2c_Abs_W5D2: Sit Up / ...t2c_Abs_W5D2"},{"name":"Day 3 - Overhead Press","exerciseText":"t3_OHP_W5D3 / used: none / 4x10 (70%), 1x10+ (70%) / 70% / progress: custom() {~ rm1 += 0 ~}\nt3_OHP_W5D3: Overhead Press / ...t3_OHP_W5D3\n\nt3a_CloseGripBench_W5D3 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt3a_CloseGripBench_W5D3: Bench Press Close Grip, Barbell / ...t3a_CloseGripBench_W5D3\n\nt3b_LatPullDown_W5D3 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt3b_LatPullDown_W5D3: Lat Pulldown / ...t3b_LatPullDown_W5D3"},{"name":"Day 4 - Deadlift","exerciseText":"t4_Deadlift_W5D4 / used: none / 4x10 (70%), 1x10+ (70%) / 70% / progress: custom() {~ rm1 += 0 ~}\nt4_Deadlift_W5D4: Deadlift / ...t4_Deadlift_W5D4\n\nt4a_FrontSquat_W5D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4a_FrontSquat_W5D4: Front Squat / ...t4a_FrontSquat_W5D4\n\nt4b_Lunges_W5D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4b_Lunges_W5D4: Lunge / ...t4b_Lunges_W5D4\n\nt4c_LyingLegCurl_W5D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4c_LyingLegCurl_W5D4: Lying Leg Curl / ...t4c_LyingLegCurl_W5D4\n\nt4d_Abs_W5D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4d_Abs_W5D4: Sit Up / ...t4d_Abs_W5D4"}]},{"name":"Week 6","days":[{"name":"Day 1 - Bench Press","exerciseText":"t1_Bench_W6D1 / used: none / 4x10 (72.5%), 1x10+ (72.5%) / 72.5% / progress: custom() {~\n if (week == 8 && completedReps[4] > 10) { rm1 += (completedReps[4]-10)*5 }\n~}\nt1_Bench_W6D1: Bench Press / ...t1_Bench_W6D1\n\nt1a_InclineBench_W6D1 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt1a_InclineBench_W6D1: Incline Bench Press / ...t1a_InclineBench_W6D1\n\nt1b_BarbellRow_W6D1 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt1b_BarbellRow_W6D1: Bent Over Row / ...t1b_BarbellRow_W6D1"},{"name":"Day 2 - Squat","exerciseText":"t2_Squat_W6D2 / used: none / 3x5 (75%), 1x5+ (75%) / 75% / progress: custom() {~ rm1 += 0 ~}\nt2_Squat_W6D2: Squat / ...t2_Squat_W6D2\n\nt2a_RDL_W6D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2a_RDL_W6D2: Romanian Deadlift / ...t2a_RDL_W6D2\n\nt2b_LyingLegCurl_W6D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2b_LyingLegCurl_W6D2: Lying Leg Curl / ...t2b_LyingLegCurl_W6D2\n\nt2c_Abs_W6D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2c_Abs_W6D2: Sit Up / ...t2c_Abs_W6D2"},{"name":"Day 3 - Overhead Press","exerciseText":"t3_OHP_W6D3 / used: none / 4x10 (72.5%), 1x10+ (72.5%) / 72.5% / progress: custom() {~ rm1 += 0 ~}\nt3_OHP_W6D3: Overhead Press / ...t3_OHP_W6D3\n\nt3a_CloseGripBench_W6D3 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt3a_CloseGripBench_W6D3: Bench Press Close Grip, Barbell / ...t3a_CloseGripBench_W6D3\n\nt3b_LatPullDown_W6D3 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt3b_LatPullDown_W6D3: Lat Pulldown / ...t3b_LatPullDown_W6D3"},{"name":"Day 4 - Deadlift","exerciseText":"t4_Deadlift_W6D4 / used: none / 4x10 (72.5%), 1x10+ (72.5%) / 72.5% / progress: custom() {~ rm1 += 0 ~}\nt4_Deadlift_W6D4: Deadlift / ...t4_Deadlift_W6D4\n\nt4a_FrontSquat_W6D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4a_FrontSquat_W6D4: Front Squat / ...t4a_FrontSquat_W6D4\n\nt4b_Lunges_W6D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4b_Lunges_W6D4: Lunge / ...t4b_Lunges_W6D4\n\nt4c_LyingLegCurl_W6D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4c_LyingLegCurl_W6D4: Lying Leg Curl / ...t4c_LyingLegCurl_W6D4\n\nt4d_Abs_W6D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4d_Abs_W6D4: Sit Up / ...t4d_Abs_W6D4"}]},{"name":"Week 7","description":"----------------------------\nWeeks 7–10 Full Template\n----------------------------","days":[{"name":"Day 1 - Bench Press","exerciseText":"t1_Bench_W7D1 / used: none / 4x10 (75%), 1x10+ (75%) / 75% / progress: custom() {~\n if (week == 8 && completedReps[4] > 10) { rm1 += (completedReps[4]-10)*5 }\n~}\nt1_Bench_W7D1: Bench Press / ...t1_Bench_W7D1\n\nt1a_InclineBench_W7D1 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt1a_InclineBench_W7D1: Incline Bench Press / ...t1a_InclineBench_W7D1\n\nt1b_BarbellRow_W7D1 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt1b_BarbellRow_W7D1: Bent Over Row / ...t1b_BarbellRow_W7D1"},{"name":"Day 2 - Squat","exerciseText":"t2_Squat_W7D2 / used: none / 3x5 (77.5%), 1x5+ (77.5%) / 77.5% / progress: custom() {~ rm1 += 0 ~}\nt2_Squat_W7D2: Squat / ...t2_Squat_W7D2\n\nt2a_RDL_W7D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2a_RDL_W7D2: Romanian Deadlift / ...t2a_RDL_W7D2\n\nt2b_LyingLegCurl_W7D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2b_LyingLegCurl_W7D2: Lying Leg Curl / ...t2b_LyingLegCurl_W7D2\n\nt2c_Abs_W7D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2c_Abs_W7D2: Sit Up / ...t2c_Abs_W7D2"},{"name":"Day 3 - Overhead Press","exerciseText":"t3_OHP_W7D3 / used: none / 4x10 (75%), 1x10+ (75%) / 75% / progress: custom() {~ rm1 += 0 ~}\nt3_OHP_W7D3: Overhead Press / ...t3_OHP_W7D3\n\nt3a_CloseGripBench_W7D3 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt3a_CloseGripBench_W7D3: Bench Press Close Grip, Barbell / ...t3a_CloseGripBench_W7D3\n\nt3b_LatPullDown_W7D3 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt3b_LatPullDown_W7D3: Lat Pulldown / ...t3b_LatPullDown_W7D3"},{"name":"Day 4 - Deadlift","exerciseText":"t4_Deadlift_W7D4 / used: none / 4x10 (75%), 1x10+ (75%) / 75% / progress: custom() {~ rm1 += 0 ~}\nt4_Deadlift_W7D4: Deadlift / ...t4_Deadlift_W7D4\n\nt4a_FrontSquat_W7D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4a_FrontSquat_W7D4: Front Squat / ...t4a_FrontSquat_W7D4\n\nt4b_Lunges_W7D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4b_Lunges_W7D4: Lunge / ...t4b_Lunges_W7D4\n\nt4c_LyingLegCurl_W7D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4c_LyingLegCurl_W7D4: Lying Leg Curl / ...t4c_LyingLegCurl_W7D4\n\nt4d_Abs_W7D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4d_Abs_W7D4: Sit Up / ...t4d_Abs_W7D4"}]},{"name":"Week 8","days":[{"name":"Day 1 - Bench Press","exerciseText":"t1_Bench_W8D1 / used: none / 5x1 (80%), 1x1+ (80%) / 80% / progress: custom() {~\n if (week == 8 && completedReps[4] > 1) { rm1 += (completedReps[4]-1)*5 }\n~}\nt1_Bench_W8D1: Bench Press / ...t1_Bench_W8D1\n\nt1a_InclineBench_W8D1 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt1a_InclineBench_W8D1: Incline Bench Press / ...t1a_InclineBench_W8D1\n\nt1b_BarbellRow_W8D1 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt1b_BarbellRow_W8D1: Bent Over Row / ...t1b_BarbellRow_W8D1"},{"name":"Day 2 - Squat","exerciseText":"t2_Squat_W8D2 / used: none / 3x5 (80%), 1x5+ (80%) / 80% / progress: custom() {~ rm1 += 0 ~}\nt2_Squat_W8D2: Squat / ...t2_Squat_W8D2\n\nt2a_RDL_W8D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2a_RDL_W8D2: Romanian Deadlift / ...t2a_RDL_W8D2\n\nt2b_LyingLegCurl_W8D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2b_LyingLegCurl_W8D2: Lying Leg Curl / ...t2b_LyingLegCurl_W8D2\n\nt2c_Abs_W8D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2c_Abs_W8D2: Sit Up / ...t2c_Abs_W8D2"},{"name":"Day 3 - Overhead Press","exerciseText":"t3_OHP_W8D3 / used: none / 4x10 (80%), 1x10+ (80%) / 80% / progress: custom() {~ rm1 += 0 ~}\nt3_OHP_W8D3: Overhead Press / ...t3_OHP_W8D3\n\nt3a_CloseGripBench_W8D3 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt3a_CloseGripBench_W8D3: Bench Press Close Grip, Barbell / ...t3a_CloseGripBench_W8D3\n\nt3b_LatPullDown_W8D3 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt3b_LatPullDown_W8D3: Lat Pulldown / ...t3b_LatPullDown_W8D3"},{"name":"Day 4 - Deadlift","exerciseText":"t4_Deadlift_W8D4 / used: none / 4x10 (80%), 1x10+ (80%) / 80% / progress: custom() {~ rm1 += 0 ~}\nt4_Deadlift_W8D4: Deadlift / ...t4_Deadlift_W8D4\n\nt4a_FrontSquat_W8D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4a_FrontSquat_W8D4: Front Squat / ...t4a_FrontSquat_W8D4\n\nt4b_Lunges_W8D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4b_Lunges_W8D4: Lunge / ...t4b_Lunges_W8D4\n\nt4c_LyingLegCurl_W8D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4c_LyingLegCurl_W8D4: Lying Leg Curl / ...t4c_LyingLegCurl_W8D4\n\nt4d_Abs_W8D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4d_Abs_W8D4: Sit Up / ...t4d_Abs_W8D4"}]},{"name":"Week 9","description":"----------------------------\nWeeks 9–12 Full Template\n----------------------------","days":[{"name":"Day 1 - Bench Press","exerciseText":"t1_Bench_W9D1 / used: none / 3x3 (82.5%), 1x3+ (82.5%) / 82.5% / progress: custom() {~\n if (week == 12 && completedReps[3] > 5) { rm1 += (completedReps[3]-5)*5 }\n~}\nt1_Bench_W9D1: Bench Press / ...t1_Bench_W9D1\n\nt1a_InclineBench_W9D1 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt1a_InclineBench_W9D1: Incline Bench Press / ...t1a_InclineBench_W9D1\n\nt1b_BarbellRow_W9D1 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt1b_BarbellRow_W9D1: Bent Over Row / ...t1b_BarbellRow_W9D1"},{"name":"Day 2 - Squat","exerciseText":"t2_Squat_W9D2 / used: none / 3x5 (82.5%), 1x5+ (82.5%) / 82.5% / progress: custom() {~ rm1 += 0 ~}\nt2_Squat_W9D2: Squat / ...t2_Squat_W9D2\n\nt2a_RDL_W9D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2a_RDL_W9D2: Romanian Deadlift / ...t2a_RDL_W9D2\n\nt2b_LyingLegCurl_W9D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2b_LyingLegCurl_W9D2: Lying Leg Curl / ...t2b_LyingLegCurl_W9D2\n\nt2c_Abs_W9D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2c_Abs_W9D2: Sit Up / ...t2c_Abs_W9D2"},{"name":"Day 3 - Overhead Press","exerciseText":"t3_OHP_W9D3 / used: none / 3x3 (82.5%), 1x3+ (82.5%) / 82.5% / progress: custom() {~ rm1 += 0 ~}\nt3_OHP_W9D3: Overhead Press / ...t3_OHP_W9D3\n\nt3a_CloseGripBench_W9D3 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt3a_CloseGripBench_W9D3: Bench Press Close Grip, Barbell / ...t3a_CloseGripBench_W9D3\n\nt3b_LatPullDown_W9D3 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt3b_LatPullDown_W9D3: Lat Pulldown / ...t3b_LatPullDown_W9D3"},{"name":"Day 4 - Deadlift","exerciseText":"t4_Deadlift_W9D4 / used: none / 3x3 (82.5%), 1x3+ (82.5%) / 82.5% / progress: custom() {~ rm1 += 0 ~}\nt4_Deadlift_W9D4: Deadlift / ...t4_Deadlift_W9D4\n\nt4a_FrontSquat_W9D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4a_FrontSquat_W9D4: Front Squat / ...t4a_FrontSquat_W9D4\n\nt4b_Lunges_W9D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4b_Lunges_W9D4: Lunge / ...t4b_Lunges_W9D4\n\nt4c_LyingLegCurl_W9D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4c_LyingLegCurl_W9D4: Lying Leg Curl / ...t4c_LyingLegCurl_W9D4\n\nt4d_Abs_W9D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4d_Abs_W9D4: Sit Up / ...t4d_Abs_W9D4"}]},{"name":"Week 10","days":[{"name":"Day 1 - Bench Press","exerciseText":"t1_Bench_W10D1 / used: none / 2x2 (85%), 1x2+ (85%) / 85% / progress: custom() {~\n if (week == 12 && completedReps[3] > 5) { rm1 += (completedReps[3]-5)*5 }\n~}\nt1_Bench_W10D1: Bench Press / ...t1_Bench_W10D1\n\nt1a_InclineBench_W10D1 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt1a_InclineBench_W10D1: Incline Bench Press / ...t1a_InclineBench_W10D1\n\nt1b_BarbellRow_W10D1 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt1b_BarbellRow_W10D1: Bent Over Row / ...t1b_BarbellRow_W10D1"},{"name":"Day 2 - Squat","exerciseText":"t2_Squat_W10D2 / used: none / 2x2 (85%), 1x2+ (85%) / 85% / progress: custom() {~ rm1 += 0 ~}\nt2_Squat_W10D2: Squat / ...t2_Squat_W10D2\n\nt2a_RDL_W10D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2a_RDL_W10D2: Romanian Deadlift / ...t2a_RDL_W10D2\n\nt2b_LyingLegCurl_W10D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2b_LyingLegCurl_W10D2: Lying Leg Curl / ...t2b_LyingLegCurl_W10D2\n\nt2c_Abs_W10D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2c_Abs_W10D2: Sit Up / ...t2c_Abs_W10D2"},{"name":"Day 3 - Overhead Press","exerciseText":"t3_OHP_W10D3 / used: none / 2x2 (85%), 1x2+ (85%) / 85% / progress: custom() {~ rm1 += 0 ~}\nt3_OHP_W10D3: Overhead Press / ...t3_OHP_W10D3\n\nt3a_CloseGripBench_W10D3 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt3a_CloseGripBench_W10D3: Bench Press Close Grip, Barbell / ...t3a_CloseGripBench_W10D3\n\nt3b_LatPullDown_W10D3 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt3b_LatPullDown_W10D3: Lat Pulldown / ...t3b_LatPullDown_W10D3"},{"name":"Day 4 - Deadlift","exerciseText":"t4_Deadlift_W10D4 / used: none / 2x2 (85%), 1x2+ (85%) / 85% / progress: custom() {~ rm1 += 0 ~}\nt4_Deadlift_W10D4: Deadlift / ...t4_Deadlift_W10D4\n\nt4a_FrontSquat_W10D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4a_FrontSquat_W10D4: Front Squat / ...t4a_FrontSquat_W10D4\n\nt4b_Lunges_W10D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4b_Lunges_W10D4: Lunge / ...t4b_Lunges_W10D4\n\nt4c_LyingLegCurl_W10D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4c_LyingLegCurl_W10D4: Lying Leg Curl / ...t4c_LyingLegCurl_W10D4\n\nt4d_Abs_W10D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4d_Abs_W10D4: Sit Up / ...t4d_Abs_W10D4"}]},{"name":"Week 11","description":"----------------------------\nWeeks 11–16 Full Template\n----------------------------","days":[{"name":"Day 1 - Bench Press","exerciseText":"t1_Bench_W11D1 / used: none / 1x5 (90%), 1x5+ (90%) / 90% / progress: custom() {~\n if (week == 12 && completedReps[1] > 5) { rm1 += (completedReps[1]-5)*5 }\n~}\nt1_Bench_W11D1: Bench Press / ...t1_Bench_W11D1\n\nt1a_InclineBench_W11D1 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt1a_InclineBench_W11D1: Incline Bench Press / ...t1a_InclineBench_W11D1\n\nt1b_BarbellRow_W11D1 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt1b_BarbellRow_W11D1: Bent Over Row / ...t1b_BarbellRow_W11D1"},{"name":"Day 2 - Squat","exerciseText":"t2_Squat_W11D2 / used: none / 1x5 (90%), 1x5+ (90%) / 90% / progress: custom() {~ rm1 += 0 ~}\nt2_Squat_W11D2: Squat / ...t2_Squat_W11D2\n\nt2a_RDL_W11D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2a_RDL_W11D2: Romanian Deadlift / ...t2a_RDL_W11D2\n\nt2b_LyingLegCurl_W11D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2b_LyingLegCurl_W11D2: Lying Leg Curl / ...t2b_LyingLegCurl_W11D2\n\nt2c_Abs_W11D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2c_Abs_W11D2: Sit Up / ...t2c_Abs_W11D2"},{"name":"Day 3 - Overhead Press","exerciseText":"t3_OHP_W11D3 / used: none / 1x5 (90%), 1x5+ (90%) / 90% / progress: custom() {~ rm1 += 0 ~}\nt3_OHP_W11D3: Overhead Press / ...t3_OHP_W11D3\n\nt3a_CloseGripBench_W11D3 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt3a_CloseGripBench_W11D3: Bench Press Close Grip, Barbell / ...t3a_CloseGripBench_W11D3\n\nt3b_LatPullDown_W11D3 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt3b_LatPullDown_W11D3: Lat Pulldown / ...t3b_LatPullDown_W11D3"},{"name":"Day 4 - Deadlift","exerciseText":"t4_Deadlift_W11D4 / used: none / 1x5 (90%), 1x5+ (90%) / 90% / progress: custom() {~ rm1 += 0 ~}\nt4_Deadlift_W11D4: Deadlift / ...t4_Deadlift_W11D4\n\nt4a_FrontSquat_W11D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4a_FrontSquat_W11D4: Front Squat / ...t4a_FrontSquat_W11D4\n\nt4b_Lunges_W11D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4b_Lunges_W11D4: Lunge / ...t4b_Lunges_W11D4\n\nt4c_LyingLegCurl_W11D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4c_LyingLegCurl_W11D4: Lying Leg Curl / ...t4c_LyingLegCurl_W11D4\n\nt4d_Abs_W11D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4d_Abs_W11D4: Sit Up / ...t4d_Abs_W11D4"}]},{"name":"Week 12","days":[{"name":"Day 1 - Bench Press","exerciseText":"t1_Bench_W12D1 / used: none / 1x5+ (92.5%) / 92.5% / progress: custom() {~\n if (week == 12 && completedReps[1] > 5) { rm1 += (completedReps[1]-5)*5 }\n~}\nt1_Bench_W12D1: Bench Press / ...t1_Bench_W12D1\n\nt1a_InclineBench_W12D1 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt1a_InclineBench_W12D1: Incline Bench Press / ...t1a_InclineBench_W12D1\n\nt1b_BarbellRow_W12D1 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt1b_BarbellRow_W12D1: Bent Over Row / ...t1b_BarbellRow_W12D1"},{"name":"Day 2 - Squat","exerciseText":"t2_Squat_W12D2 / used: none / 1x5+ (92.5%) / 92.5% / progress: custom() {~ rm1 += 0 ~}\nt2_Squat_W12D2: Squat / ...t2_Squat_W12D2\n\nt2a_RDL_W12D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2a_RDL_W12D2: Romanian Deadlift / ...t2a_RDL_W12D2\n\nt2b_LyingLegCurl_W12D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2b_LyingLegCurl_W12D2: Lying Leg Curl / ...t2b_LyingLegCurl_W12D2\n\nt2c_Abs_W12D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2c_Abs_W12D2: Sit Up / ...t2c_Abs_W12D2"},{"name":"Day 3 - Overhead Press","exerciseText":"t3_OHP_W12D3 / used: none / 1x5+ (92.5%) / 92.5% / progress: custom() {~ rm1 += 0 ~}\nt3_OHP_W12D3: Overhead Press / ...t3_OHP_W12D3\n\nt3a_CloseGripBench_W12D3 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt3a_CloseGripBench_W12D3: Bench Press Close Grip, Barbell / ...t3a_CloseGripBench_W12D3\n\nt3b_LatPullDown_W12D3 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt3b_LatPullDown_W12D3: Lat Pulldown / ...t3b_LatPullDown_W12D3"},{"name":"Day 4 - Deadlift","exerciseText":"t4_Deadlift_W12D4 / used: none / 1x5+ (92.5%) / 92.5% / progress: custom() {~ rm1 += 0 ~}\nt4_Deadlift_W12D4: Deadlift / ...t4_Deadlift_W12D4\n\nt4a_FrontSquat_W12D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4a_FrontSquat_W12D4: Front Squat / ...t4a_FrontSquat_W12D4\n\nt4b_Lunges_W12D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4b_Lunges_W12D4: Lunge / ...t4b_Lunges_W12D4\n\nt4c_LyingLegCurl_W12D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4c_LyingLegCurl_W12D4: Lying Leg Curl / ...t4c_LyingLegCurl_W12D4\n\nt4d_Abs_W12D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4d_Abs_W12D4: Sit Up / ...t4d_Abs_W12D4"}]},{"name":"Week 13","description":"----------------------------\nWeeks 13–16 Full Template\n----------------------------","days":[{"name":"Day 1 - Bench Press","exerciseText":"t1_Bench_W13D1 / used: none / 1x3 (95%), 1x3+ (95%) / 95% / progress: custom() {~\n if (week == 16 && completedReps[1] > 3) { rm1 += (completedReps[1]-3)*5 }\n~}\nt1_Bench_W13D1: Bench Press / ...t1_Bench_W13D1\n\nt1a_InclineBench_W13D1 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt1a_InclineBench_W13D1: Incline Bench Press / ...t1a_InclineBench_W13D1\n\nt1b_BarbellRow_W13D1 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt1b_BarbellRow_W13D1: Bent Over Row / ...t1b_BarbellRow_W13D1"},{"name":"Day 2 - Squat","exerciseText":"t2_Squat_W13D2 / used: none / 1x3 (95%), 1x3+ (95%) / 95% / progress: custom() {~ rm1 += 0 ~}\nt2_Squat_W13D2: Squat / ...t2_Squat_W13D2\n\nt2a_RDL_W13D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2a_RDL_W13D2: Romanian Deadlift / ...t2a_RDL_W13D2\n\nt2b_LyingLegCurl_W13D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2b_LyingLegCurl_W13D2: Lying Leg Curl / ...t2b_LyingLegCurl_W13D2\n\nt2c_Abs_W13D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2c_Abs_W13D2: Sit Up / ...t2c_Abs_W13D2"},{"name":"Day 3 - Overhead Press","exerciseText":"t3_OHP_W13D3 / used: none / 1x3 (95%), 1x3+ (95%) / 95% / progress: custom() {~ rm1 += 0 ~}\nt3_OHP_W13D3: Overhead Press / ...t3_OHP_W13D3\n\nt3a_CloseGripBench_W13D3 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt3a_CloseGripBench_W13D3: Bench Press Close Grip, Barbell / ...t3a_CloseGripBench_W13D3\n\nt3b_LatPullDown_W13D3 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt3b_LatPullDown_W13D3: Lat Pulldown / ...t3b_LatPullDown_W13D3"},{"name":"Day 4 - Deadlift","exerciseText":"t4_Deadlift_W13D4 / used: none / 1x3 (95%), 1x3+ (95%) / 95% / progress: custom() {~ rm1 += 0 ~}\nt4_Deadlift_W13D4: Deadlift / ...t4_Deadlift_W13D4\n\nt4a_FrontSquat_W13D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4a_FrontSquat_W13D4: Front Squat / ...t4a_FrontSquat_W13D4\n\nt4b_Lunges_W13D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4b_Lunges_W13D4: Lunge / ...t4b_Lunges_W13D4\n\nt4c_LyingLegCurl_W13D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4c_LyingLegCurl_W13D4: Lying Leg Curl / ...t4c_LyingLegCurl_W13D4\n\nt4d_Abs_W13D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4d_Abs_W13D4: Sit Up / ...t4d_Abs_W13D4"}]},{"name":"Week 14","days":[{"name":"Day 1 - Bench Press","exerciseText":"t1_Bench_W14D1 / used: none / 1x3+ (97.5%) / 97.5% / progress: custom() {~\n if (week == 16 && completedReps[1] > 3) { rm1 += (completedReps[1]-3)*5 }\n~}\nt1_Bench_W14D1: Bench Press / ...t1_Bench_W14D1\n\nt1a_InclineBench_W14D1 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt1a_InclineBench_W14D1: Incline Bench Press / ...t1a_InclineBench_W14D1\n\nt1b_BarbellRow_W14D1 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt1b_BarbellRow_W14D1: Bent Over Row / ...t1b_BarbellRow_W14D1"},{"name":"Day 2 - Squat","exerciseText":"t2_Squat_W14D2 / used: none / 1x3+ (97.5%) / 97.5% / progress: custom() {~ rm1 += 0 ~}\nt2_Squat_W14D2: Squat / ...t2_Squat_W14D2\n\nt2a_RDL_W14D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2a_RDL_W14D2: Romanian Deadlift / ...t2a_RDL_W14D2\n\nt2b_LyingLegCurl_W14D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2b_LyingLegCurl_W14D2: Lying Leg Curl / ...t2b_LyingLegCurl_W14D2\n\nt2c_Abs_W14D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2c_Abs_W14D2: Sit Up / ...t2c_Abs_W14D2"},{"name":"Day 3 - Overhead Press","exerciseText":"t3_OHP_W14D3 / used: none / 1x3+ (97.5%) / 97.5% / progress: custom() {~ rm1 += 0 ~}\nt3_OHP_W14D3: Overhead Press / ...t3_OHP_W14D3\n\nt3a_CloseGripBench_W14D3 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt3a_CloseGripBench_W14D3: Bench Press Close Grip, Barbell / ...t3a_CloseGripBench_W14D3\n\nt3b_LatPullDown_W14D3 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt3b_LatPullDown_W14D3: Lat Pulldown / ...t3b_LatPullDown_W14D3"},{"name":"Day 4 - Deadlift","exerciseText":"t4_Deadlift_W14D4 / used: none / 1x3+ (97.5%) / 97.5% / progress: custom() {~ rm1 += 0 ~}\nt4_Deadlift_W14D4: Deadlift / ...t4_Deadlift_W14D4\n\nt4a_FrontSquat_W14D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4a_FrontSquat_W14D4: Front Squat / ...t4a_FrontSquat_W14D4\n\nt4b_Lunges_W14D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4b_Lunges_W14D4: Lunge / ...t4b_Lunges_W14D4\n\nt4c_LyingLegCurl_W14D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4c_LyingLegCurl_W14D4: Lying Leg Curl / ...t4c_LyingLegCurl_W14D4\n\nt4d_Abs_W14D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4d_Abs_W14D4: Sit Up / ...t4d_Abs_W14D4"}]},{"name":"Week 15","days":[{"name":"Day 1 - Bench Press","exerciseText":"t1_Bench_W15D1 / used: none / 1x2-3 (97.5%) / 97.5% / progress: custom() {~\n if (week == 16 && completedReps[1] > 3) { rm1 += (completedReps[1]-3)*5 }\n~}\nt1_Bench_W15D1: Bench Press / ...t1_Bench_W15D1\n\nt1a_InclineBench_W15D1 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt1a_InclineBench_W15D1: Incline Bench Press / ...t1a_InclineBench_W15D1\n\nt1b_BarbellRow_W15D1 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt1b_BarbellRow_W15D1: Bent Over Row / ...t1b_BarbellRow_W15D1"},{"name":"Day 2 - Squat","exerciseText":"t2_Squat_W15D2 / used: none / 1x2-3 (97.5%) / 97.5% / progress: custom() {~ rm1 += 0 ~}\nt2_Squat_W15D2: Squat / ...t2_Squat_W15D2\n\nt2a_RDL_W15D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2a_RDL_W15D2: Romanian Deadlift / ...t2a_RDL_W15D2\n\nt2b_LyingLegCurl_W15D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2b_LyingLegCurl_W15D2: Lying Leg Curl / ...t2b_LyingLegCurl_W15D2\n\nt2c_Abs_W15D2 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt2c_Abs_W15D2: Sit Up / ...t2c_Abs_W15D2"},{"name":"Day 3 - Overhead Press","exerciseText":"t3_OHP_W15D3 / used: none / 1x2-3 (97.5%) / 97.5% / progress: custom() {~ rm1 += 0 ~}\nt3_OHP_W15D3: Overhead Press / ...t3_OHP_W15D3\n\nt3a_CloseGripBench_W15D3 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt3a_CloseGripBench_W15D3: Bench Press Close Grip, Barbell / ...t3a_CloseGripBench_W15D3\n\nt3b_LatPullDown_W15D3 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt3b_LatPullDown_W15D3: Lat Pulldown / ...t3b_LatPullDown_W15D3"},{"name":"Day 4 - Deadlift","exerciseText":"t4_Deadlift_W15D4 / used: none / 1x2-3 (97.5%) / 97.5% / progress: custom() {~ rm1 += 0 ~}\nt4_Deadlift_W15D4: Deadlift / ...t4_Deadlift_W15D4\n\nt4a_FrontSquat_W15D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4a_FrontSquat_W15D4: Front Squat / ...t4a_FrontSquat_W15D4\n\nt4b_Lunges_W15D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4b_Lunges_W15D4: Lunge / ...t4b_Lunges_W15D4\n\nt4c_LyingLegCurl_W15D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4c_LyingLegCurl_W15D4: Lying Leg Curl / ...t4c_LyingLegCurl_W15D4\n\nt4d_Abs_W15D4 / used: none / 3x10 / progress: custom() {~ if(completedReps[setIndex] > 10){ rm1 += 5 } ~}\nt4d_Abs_W15D4: Sit Up / ...t4d_Abs_W15D4"}]},{"name":"Week 16","days":[{"name":"Day 1 - Bench Press","exerciseText":"t1_Bench_W16D1 / used: none / 1x1 / 100% / progress: custom() {~\n // Treat as AMRAP: add extra reps beyond 1\n if(completedReps[1] > 1){ rm1 += (completedReps[1]-1)*5 }\n~}\nt1_Bench_W16D1: Bench Press / ...t1_Bench_W16D1"},{"name":"Day 2 - Squat","exerciseText":"t2_Squat_W16D2 / used: none / 1x1 / 100% / progress: custom() {~\n if(completedReps[1] > 1){ rm1 += (completedReps[1]-1)*5 }\n~}\nt2_Squat_W16D2: Squat / ...t2_Squat_W16D2"},{"name":"Day 3 - Overhead Press","exerciseText":"t3_OHP_W16D3 / used: none / 1x1 / 100% / progress: custom() {~\n if(completedReps[1] > 1){ rm1 += (completedReps[1]-1)*5 }\n~}\nt3_OHP_W16D3: Overhead Press / ...t3_OHP_W16D3"},{"name":"Day 4 - Deadlift","exerciseText":"t4_Deadlift_W16D4 / used: none / 1x1 / 100% / progress: custom() {~\n if(completedReps[1] > 1){ rm1 += (completedReps[1]-1)*5 }\n~}\nt4_Deadlift_W16D4: Deadlift / ...t4_Deadlift_W16D4"}]}]},"exercises":[],"vtype":"program","days":[],"deletedDays":[],"url":"","isMultiweek":false,"name":"Juggernaut Method","weeks":[],"nextDay":25,"shortDescription":"","clonedAt":1767026880736,"description":"","tags":[],"deletedWeeks":[],"author":"","id":"urwmnnnt"},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":180,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}
