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{"exportedProgram":{"customExercises":{"ukfahrgg":{"name":"Belt Squat","types":["legs","lower"],"id":"ukfahrgg","isDeleted":false,"vtype":"custom_exercise","meta":{"synergistMuscles":["Gluteus Maximus"],"targetMuscles":["Quadriceps"],"bodyParts":[],"sortedEquipment":[]}},"rrksvfdd":{"name":"Pallof PRess","types":["core"],"id":"rrksvfdd","isDeleted":false,"vtype":"custom_exercise","meta":{"synergistMuscles":["Serratus Anterior","Rectus Abdominis"],"targetMuscles":["Obliques"],"bodyParts":[],"sortedEquipment":[]}},"tzvxommw":{"name":"Glute Ham Raise","types":["legs","lower","pull"],"id":"tzvxommw","isDeleted":false,"vtype":"custom_exercise","meta":{"synergistMuscles":["Erector Spinae"],"targetMuscles":["Hamstrings","Gluteus Maximus"],"bodyParts":[],"sortedEquipment":[]}}},"program":{"deletedExercises":[],"planner":{"name":"Temp","vtype":"planner","weeks":[{"name":"Week 1","days":[{"name":"Day 1","description":"--- EXERCISES: OHP DAY ---","exerciseText":"// --- TEMPLATES ---\n// This template holds the progression logic for all main lifts.\n// It is checked at the end of Week 3 and increases the 1RM based on AMRAP performance,\n// which effectively increases the Training Max for the next cycle.\nmain_lift_progression / used: none / 0x1 0lb / warmup: 1x10 10%, 1x10 35%, 1x5 55% / update: custom() {~\n if (setIndex == 0 ) {\n var.tm = 0.85 * rm1\n if (week == 1) {\n weights[1] = floor(0.65 * var.tm)\n weights[2] = floor(0.75 * var.tm)\n weights[3] = floor(0.85 * var.tm)\n } else if (week == 2) {\n weights[1] = floor(0.70 * var.tm)\n weights[2] = floor(0.80 * var.tm)\n weights[3] = floor(0.90 * var.tm)\n } else if (week == 3 ) {\n weights[1] = floor(0.75 * var.tm)\n weights[2] = floor(0.85 * var.tm)\n \n weights[3] = floor(0.95 * var.tm)\n } else if (week == 4 ) {\n weights[1] = floor(0.40 * var.tm)\n weights[2] = floor(0.50 * var.tm)\n weights[3] = floor(0.60 * var.tm)\n }\n }\n~} / progress: custom(increase: 5lb) {~\n if (week == 4 && dayInWeek >= 1 ) {\n rm1 += state.increase\n }\n~}\n\n// Template for upper body T1 lifts (Week 1: 5's Week)\n// t1_upper / used: none / 1x5 58.5%, 1x5 67.5%, 1x5+ 76.5% @8+ / 120s / warmup: 1x10 10%, 1x10 35%, 1x5 55% / progress: custom() { ...main_lift_progression } / update: custom() { ...main_lift_progression }\nt1_upper[1-4] / used: none / 2x5, 1x5+ / 120s / warmup: 1x10 10%, 1x10 35%, 1x5 55% / update: custom() { ...main_lift_progression } / progress: custom() { ...main_lift_progression }\n\n// Template for lower body T1 lifts, reusing the upper body set scheme but with a larger progression increment\nt1_lower[1-4] / used: none / 2x5, 1x5+ / 120s / warmup: 1x10 10%, 1x10 35%, 1x5 55% / update: custom() { ...main_lift_progression } / progress: custom(increase: 10lb) { ...main_lift_progression }\n// Template for First Set Last (FSL) supplemental work (Week 1)\nfsl[1-4] / used: none / 5x5+ / 90s / warmup: none / update: custom() {~\n var.tm = 0.85 * rm1\n if (setIndex == 0 ) {\n if (week == 1) { \n weights = floor(0.65 * var.tm)\n } else if (week == 2) {\n weights = floor(0.70 * var.tm)\n } else if (week == 3 ) {\n weights = floor(0.75 * var.tm)\n } else if (week == 4 ) {\n weights = floor(0.40 * var.tm)\n }\n }\n\n~}\n// Template for general accessory work. Adjust sets/reps as needed to hit RPE 7-8.\nacc4x8-12[1-4] / used: none / 4x8-12+ / @7.5+ 100s / warmup: 1x10 35%, 1x6 55% / progress: custom(increase: 5lb) {~\n if (completedNumberOfSets == numberOfSets && completedReps == 12 && completedRPE <= RPE) {\n weights += state.increase\n }\n~}\n\nacc4x6-8[1-4] / used: none / 4x6-8+ / @8+ 100s / warmup: 1x10 35%, 1x6 55% / progress: custom(increase: 5lb) {~\n if (completedNumberOfSets == numberOfSets && completedReps == 12 && completedRPE <= RPE) {\n weights += state.increase\n }\n~}\n\nacc3x8-12[1-4] / used: none / 3x8-12+ / @8+ 100s / warmup: 1x10 35%, 1x6 55% / progress: custom(increase: 5lb) {~\n if (completedNumberOfSets == numberOfSets && completedReps == 12 && completedRPE <= RPE) {\n weights += state.increase\n }\n~}\n\n// Isolation templates\nisolation[1-4] / used: none / 3x12-14+ / @8+ 60s / warmup: 1x10 35%, 1x6 55% / progress: custom(increase: 5lb) {~\n if (completedNumberOfSets == numberOfSets && completedReps == 14 && completedRPE <= RPE) {\n weights += state.increase\n }\n~}\n\nisolation_hr[1-4] / used: none / 3x15-20+ / @7.5+ 60s / warmup: 1x10 35% / progress: sum(60, 5lb)\n\n// Accessory Drop Sets template\nacc_drop_3x8-12+2[1-4] / used: none / 3x8-12+ @8+ 90s, 3x1+ 10s / warmup: 1x8 30%, 1x5 50% / update: custom() {~\n if (setIndex > 3) {\n weights = weights[setIndex - 1] * 0.75\n }\n~} / progress: custom(increment: 5lb) {~\n if (completedReps[1] > 12 && completedReps[2] && completedReps[3] > 12 && completedRPE <= RPE) {\n weights += state.increment\n }\n~}\n\n// Accessory MyoReps\n// acc_myo_1x10-12[1-5] / used: none / 1x10-12+ @9+ 90s, 3x3-5+ 20s / warmup: 1x10 35% / progress: sum(27, 2.5lb)\nacc_myo_1x10-12[1-4] / used: none / 1x12+ @8+ 35s, 1x3-5+ 25s / warmup: 1x10 35% / update: custom() {~\n if (setIndex > 1 && completedReps[ns] >= 5) {\n numberOfSets += 1\n }\n~} / progress: custom(increment: 2.5lb) {~\n if (completedReps[1] >= 12) {\n weights += state.increment\n }\n~}\n\n\n// Using labels (e.g., \"t1:\") to distinguish main lifts from supplemental work.\nt1: Overhead Press, Dumbbell[1,1-4] / ...t1_upper\nfsl: Overhead Press, Dumbbell[2,1-4] / ...fsl\n// wide grip\nLat Pulldown, Leverage Machine[3,1-4] / ...acc4x8-12\nPec Deck[4,1-4] / ...isolation\nBent Over One Arm Row[5,1-4] / ...acc4x6-8\nShrug[6,1-4] / ...acc3x8-12\nLateral Raise, Leverage Machine[7,1-4] / ...isolation\nTriceps Pushdown[8,1-4] / ...acc_drop_3x8-12+2\nBicep Curl, EZ Bar[9,1-4] / ...acc_drop_3x8-12+2\nCrunch, Leverage Machine[10,1-4] / ...isolation_hr","id":"fcrnlksq"},{"name":"Day 2","description":"--- EXERCISES: DEADLIFT DAY ---","exerciseText":"t1: Trap Bar Deadlift[1,1-4] / ...t1_lower\nfsl: Trap Bar Deadlift[2,1-4] / ...fsl\nSeated Leg Press[3,1-4] / ...acc3x8-12\nGlute Ham Raise[4,1-4] / ...acc3x8-12\nLeg Extension[5,1-4] / ...isolation_hr\nHip Adductor[6,1-4] / ...isolation\nPallof PRess[7,1-4] / ...acc3x8-12\nBack Extension, Bodyweight[8,1-4] / ...isolation\nStanding Calf Raise, Leverage Machine[9,1-4] / ...isolation_hr\nWrist Curl, EZ Bar[10,1-4] / ...isolation_hr","id":"pesnscxy"},{"name":"Day 3","description":"--- EXERCISES: Bench Press Day ---","exerciseText":"t1: Bench Press, Dumbbell[1,1-4] / ...t1_upper\nfsl: Bench Press, Dumbbell[2,1-4] / ...fsl\nSeated Row, Leverage Machine[3,1-4] / ...acc4x8-12\nIncline Chest Press, Leverage Machine[4,1-4] / ...acc3x8-12 / @7+\nPullover[5,1-4] / ...acc3x8-12\nLateral Raise[6,1-4] / ...isolation\nStanding Row Rear Delt, Horizontal, With Rope[7,1-4] / ...isolation_hr\nTriceps Extension, Cable[8,1-4] / ...acc_drop_3x8-12+2\nHammer Curl[9,1-4] / ...acc_drop_3x8-12+2\nPlank[10,1-4] / 3x30-60 / 45s","id":"gzoroaxu"},{"name":"Day 4","description":"--- EXERCISES: SQUAT DAY ---","exerciseText":"t1: Belt Squat[1,1-4] / ...t1_lower\nfsl: Belt Squat[2,1-4] / ...fsl\nRomanian Deadlift, Barbell[3,1-4] / ...acc3x8-12\nHip Thrust, Leverage Machine[4,1-4] / ...acc3x8-12\nBulgarian Split Squat[5,1-4] / ...isolation\nSeated Calf Raise, Leverage Machine[6,1-4] / ...isolation\nHip Abductor[7,1-4] / ...isolation\nBack Extension, Leverage Machine[8,1-4] / ...isolation\nReverse Wrist Curl, EZ Bar[9,1-4] / ...isolation_hr\nCable Twist[10,1-4] / ...isolation","id":"zgrsywzt"}],"id":"iuuddsaw"},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":"// Override templates for Week 2 (3's Week)\nt1_upper / used: none / 2x3, 1x3+\n// Template for lower body T1 lifts, reusing the upper body set scheme but with a larger progression increment\nt1_lower / used: none / 2x3, 1x3+","id":"vjndbcty"},{"name":"Day 2","exerciseText":"","id":"ficnaaur"},{"name":"Day 3","exerciseText":"","id":"tgnlwmho"},{"name":"Day 4","exerciseText":"","id":"ascryece"}],"id":"vxynztdb"},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"// Override templates for Week 3 (5/3/1 Week)\nt1_upper / used: none / 1x5, 1x3, 1x1+\n// Template for lower body T1 lifts, reusing the upper body set scheme but with a larger progression increment\nt1_lower / used: none / 1x5, 1x3, 1x1+","id":"djyioeqt"},{"name":"Day 2","exerciseText":"","id":"ljwfdwgi"},{"name":"Day 3","exerciseText":"","id":"dsrmyzwh"},{"name":"Day 4","exerciseText":"","id":"wcvokzni"}],"id":"grysoucc"},{"name":"Week 4","days":[{"name":"Day 1","exerciseText":"// Override template for Week 4 (Deload)\n// Main lifts only, no FSL or accessories.\nt1_upper / used: none / 3x5\n// Template for lower body T1 lifts, reusing the upper body set scheme but with a larger progression increment\nt1_lower / used: none / 3x5\n\n// Template for general accessory work. Adjust sets/reps as needed to hit RPE 7-8.\nacc4x8-12 / used: none / 1x8-12+ / @6+ 90s / progress: none\n\nacc4x6-8 / used: none / 1x6-8+ / @6+ 90s / progress: none\n\nacc3x8-12 / used: none / 1x8-12+ / @6.5+ 9s / progress: none\n// Isolation templates\nisolation / used: none / 1x12-14+ / @6.5+ 60s / progress: none\nisolation_hr / used: none / 1x15-20+ / @6.5+ 60s / progress: none\n\n// Accessory Drop Sets template\nacc_drop_3x8-12+2 / used: none / 1x8-12+ @6.5+ 90s, 2x1+ 10s / progress: none\n\n// Accessory MyoReps\nacc_myo_1x10-12 / used: none / 1x12+ @6.5+ 35s, 1x3-5+ 25s","id":"mqokugsg"},{"name":"Day 2","exerciseText":"","id":"fmekmxvi"},{"name":"Day 3","exerciseText":"","id":"cxssxqyq"},{"name":"Day 4","exerciseText":"","id":"krfqetpt"}],"id":"keuqpyqr"}]},"exercises":[],"vtype":"program","days":[],"deletedDays":[],"url":"","isMultiweek":false,"name":"Sats MuscleNStrength 531","weeks":[],"nextDay":4,"shortDescription":"","clonedAt":1761872513781,"description":"","tags":[],"deletedWeeks":[],"author":"","id":"uqejvdee"},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":180,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}