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{"exportedProgram":{"customExercises":{},"program":{"deletedExercises":[],"planner":{"name":"Upper/Lower Split 4x/Week - Jeff Nippard","vtype":"planner","weeks":[{"name":"Week 1","days":[{"name":"Day 1 [Upper #1]","description":"General Warmup:\n1) 5 - 10 mins of light cardio\n2) Arm Swings 1x10\n3) Arm Circles 1x10\n4) Front-to-back leg swings 1x10\n5) Side-to-side leg swings 1x10","exerciseText":"deload[1-5] / used: none /progress: custom() {~\n if (week == 4) {\n numberOfSets = round(numberOfSets * 0.67)\n weights = round(completedWeights[1] * 0.85)\n reps = round(reps[1] * 0.67)\n }\n~}\n\nChest00: Bench Press, Dumbbell [1,1-5] / 3x6-8 / 17.5kg 120s / progress: lp(2.5kg) / warmup: 1x10 45%, 1x6 65%, 1x3 85% /...deload\nTricep00: Triceps Extension, Dumbbell [2,1-5] / 3x12-15 / 7.5kg 120s / progress: lp(2.5kg) / warmup: 1x10 50%, 1x6 70% /...deload\nBicep00: Preacher Curl, Dumbbell [3,1-5] / 3x12-15 / 8kg 120s / progress: lp(2.5kg) / warmup: 1x10 60% /...deload\nBack01: Lat Pulldown, Cable [4,1-5] / 3x8-10 / 70lb 120s / progress: lp(5lb) / warmup: 1x10 50%, 1x6 70% /...deload\nShoulder00: Lateral Raise, Cable [5,1-5] / 3x12-15 / 20lb 100s / progress: lp(5lb) / warmup: 1x10 60% /...deload\nBack00: Seated Row, Leverage Machine [6,1-5] / 3x8-10 / 70lb 120s / progress: lp(5lb) / warmup: 1x10 50%, 1x6 70% /...deload\nChest01: Pec Deck, Leverage Machine [7,1-5] / 3x15-20 / 80lb 120s / progress: lp(5lb) / warmup: 1x10 50%, 1x6 70% /...deload"},{"name":"Day 2 [Lower #1]","description":"General Warmup:\n1) 5 - 10 mins of light cardio\n2) Arm Swings 1x10\n3) Arm Circles 1x10\n4) Front-to-back leg swings 1x10\n5) Side-to-side leg swings 1x10","exerciseText":"Hamstring00: Romanian Deadlift, Barbell [1,1-5] / 3x8-10 / 60kg 180s / progress: lp(5kg) / warmup: 1x10 45%, 1x6 65%, 1x3 85% /...deload\nQuad00: Leg Press, Leverage Machine [2,1-5] / 3x6-8 / 65kg 180s / progress: lp(5kg) / warmup: 1x10 50%, 1x6 70% /...deload\nCalves00: Standing Calf Raise, Leverage Machine [3,1-5] / 3x10-12 / 60kg 100s / progress: lp(5kg) / warmup: 1x10 50%, 1x6 70% /...deload\nGlutes00: Back Extension, Bodyweight [4,1-5] / 2x8-10 / 10kg 90s / progress: lp(2.5kg) / warmup: 1x10 60% /...deload\nAbs00: Crunch, Leverage Machine [5,1-5] / 3x10-12 / 30lb 100s / progress: lp(5lb) / ...deload"},{"name":"Day 3 [Upper #2]","description":"General Warmup:\n1) 5 - 10 mins of light cardio\n2) Arm Swings 1x10\n3) Arm Circles 1x10\n4) Front-to-back leg swings 1x10\n5) Side-to-side leg swings 1x10","exerciseText":"Back02: Pull Up, Bodyweight [1,1-5] / 2x6+ / 180s\nChest02: Incline Bench Press, Dumbbell [2,1-5] / 3x8-10 / 17.5kg 120s / progress: lp(2.5kg) / warmup: 1x10 50%, 1x6 70% /...deload\nShoulder01: Shoulder Press, Dumbbell [3,1-5] / 3x6-8 / 15kg 150s / progress: lp(2.5kg) / warmup: 1x10 50%, 1x6 70% /...deload\nBicep01: Incline Curl, Dumbbell [4,1-5] / 3x10-12 / 10kg 180s / progress: lp(2.5kg) / warmup: 1x10 50%, 1x6 70% /...deload\nBack02: Seated Row, Cable [5,1-5] / 3x10-12 / 70lb 120s / progress: lp(5lb) / warmup: 1x10 50%, 1x6 70% /...deload\nTricep01: Cable Kickback, Cable [6,1-5] / 3x10-12 / 40lb 120s / progress: lp(5lb) / warmup: 1x10 60% /...deload\nShoulder02: Reverse Fly, Leverage Machine [7,1-5] / 2x10-12 / 50lb 120s / progress: lp(5lb) / warmup: 1x10 60% /...deload"},{"name":"Day 4 [Lower #2]","description":"General Warmup:\n1) 5 - 10 mins of light cardio\n2) Arm Swings 1x10\n3) Arm Circles 1x10\n4) Front-to-back leg swings 1x10\n5) Side-to-side leg swings 1x10","exerciseText":"Quad01: Squat, Leverage Machine [1,1-5] / 3x6-8 / 35kg 180s / progress: lp(5kg) / warmup: 1x10 45%, 1x6 65%, 1x3 85% /...deload\nHamstring01: Lying Leg Curl, Leverage Machine [2,1-5] / 2x10-12 / 50lb 120s / progress: lp(5lb) / warmup: 1x10 50%, 1x6 70% /...deload\nQuad02: Leg Extension, Leverage Machine [3,1-5] / 2x10-12 / 50lb 120s / progress: lp(5lb) / warmup: 1x10 50%, 1x6 70% /...deload\nCalves01: Seated Calf Raise, Leverage Machine [4,1-5] / 3x12-15 / 50kg 120s / progress: lp(2.5kg) / warmup: 1x10 50%, 1x6 70% /...deload\nGlute01: Back Extension, Bodyweight [5,1-5] / 3x8-10 / 10kg 90s / progress: lp(2.5kg) /...deload\nAbs01: Hanging Leg Raise, Bodyweight [6,1-5] / 3x6+ / 120s /...deload"}]},{"name":"Week 2","days":[{"name":"Day 1 [Upper #1]","exerciseText":"deload[1-5] / used: none /progress: custom() {~\n if (week == 4) {\n numberOfSets = round(numberOfSets * 0.67)\n weights = round(completedWeights[1] * 0.85)\n reps = round(reps[1] * 0.67)\n }\n~}\n\nChest00: Bench Press, Dumbbell [1,1-5] / 3x6-8 / 17.5kg 120s / progress: lp(2.5kg) / warmup: 1x10 45%, 1x6 65%, 1x3 85% /...deload\nTricep00: Triceps Extension, Dumbbell [2,1-5] / 3x12-15 / 7.5kg 120s / progress: lp(2.5kg) / warmup: 1x10 50%, 1x6 70% /...deload\nBicep00: Preacher Curl, Dumbbell [3,1-5] / 3x12-15 / 8kg 120s / progress: lp(2.5kg) / warmup: 1x10 60% /...deload\nBack01: Lat Pulldown, Cable [4,1-5] / 3x8-10 / 70lb 120s / progress: lp(5lb) / warmup: 1x10 50%, 1x6 70% /...deload\nShoulder00: Lateral Raise, Cable [5,1-5] / 3x12-15 / 20lb 100s / progress: lp(5lb) / warmup: 1x10 60% /...deload\nBack00: Seated Row, Leverage Machine [6,1-5] / 3x8-10 / 70lb 120s / progress: lp(5lb) / warmup: 1x10 50%, 1x6 70% /...deload\nChest01: Pec Deck, Leverage Machine [7,1-5] / 3x15-20 / 80lb 120s / progress: lp(5lb) / warmup: 1x10 50%, 1x6 70% /...deload"},{"name":"Day 2 [Lower #1]","exerciseText":"Hamstring00: Romanian Deadlift, Barbell [1,1-5] / 3x8-10 / 60kg 180s / progress: lp(5kg) / warmup: 1x10 45%, 1x6 65%, 1x3 85% /...deload\nQuad00: Leg Press, Leverage Machine [2,1-5] / 3x6-8 / 65kg 180s / progress: lp(5kg) / warmup: 1x10 50%, 1x6 70% /...deload\nCalves00: Standing Calf Raise, Leverage Machine [3,1-5] / 3x10-12 / 70kg 100s / progress: lp(5kg) / warmup: 1x10 50%, 1x6 70% /...deload\nGlutes00: Back Extension, Bodyweight [4,1-5] / 2x8-10 / 10kg 90s / progress: lp(2.5kg) / warmup: 1x10 60% /...deload\nAbs00: Crunch, Leverage Machine [5,1-5] / 3x10-12 / 20lb 100s / progress: lp(5lb) / ...deload"},{"name":"Day 3 [Upper #2]","exerciseText":"Back02: Pull Up, Bodyweight [1,1-5] / 2x6+ / 180s\nChest02: Incline Bench Press, Dumbbell [2,1-5] / 3x8-10 / 17.5kg 120s / progress: lp(2.5kg) / warmup: 1x10 50%, 1x6 70% /...deload\nShoulder01: Shoulder Press, Dumbbell [3,1-5] / 3x6-8 / 15kg 150s / progress: lp(2.5kg) / warmup: 1x10 50%, 1x6 70% /...deload\nBicep01: Incline Curl, Dumbbell [4,1-5] / 3x10-12 / 10kg 180s / progress: lp(2.5kg) / warmup: 1x10 50%, 1x6 70% /...deload\nBack02: Seated Row, Cable [5,1-5] / 3x10-12 / 70lb 120s / progress: lp(5lb) / warmup: 1x10 50%, 1x6 70% /...deload\nTricep01: Cable Kickback, Cable [6,1-5] / 3x10-12 / 40lb 120s / progress: lp(5lb) / warmup: 1x10 60% /...deload\nShoulder02: Reverse Fly, Leverage Machine [7,1-5] / 2x10-12 / 50lb 120s / progress: lp(5lb) / warmup: 1x10 60% /...deload"},{"name":"Day 4 [Lower #2]","exerciseText":"Quad01: Squat, Leverage Machine [1,1-5] / 3x6-8 / 35kg 180s / progress: lp(5kg) / warmup: 1x10 45%, 1x6 65%, 1x3 85% /...deload\nHamstring01: Lying Leg Curl, Leverage Machine [2,1-5] / 2x10-12 / 50lb 120s / progress: lp(5lb) / warmup: 1x10 50%, 1x6 70% /...deload\nQuad02: Leg Extension, Leverage Machine [3,1-5] / 2x10-12 / 50lb 120s / progress: lp(5lb) / warmup: 1x10 50%, 1x6 70% /...deload\nCalves01: Seated Calf Raise, Leverage Machine [4,1-5] / 3x12-15 / 50kg 120s / progress: lp(2.5kg) / warmup: 1x10 50%, 1x6 70% /...deload\nGlute01: Back Extension, Bodyweight [5,1-5] / 3x8-10 / 10kg 90s / progress: lp(2.5kg) /...deload\nAbs01: Hanging Leg Raise, Bodyweight [6,1-5] / 3x6+ / 120s /...deload"}]},{"name":"Week 3","days":[{"name":"Day 1 [Upper #1]","exerciseText":"deload[1-5] / used: none /progress: custom() {~\n if (week == 4) {\n numberOfSets = round(numberOfSets * 0.67)\n weights = round(completedWeights[1] * 0.85)\n reps = round(reps[1] * 0.67)\n }\n~}\n\nChest00: Bench Press, Dumbbell [1,1-5] / 3x6-8 / 17.5kg 120s / progress: lp(2.5kg) / warmup: 1x10 45%, 1x6 65%, 1x3 85% /...deload\nTricep00: Triceps Extension, Dumbbell [2,1-5] / 3x12-15 / 7.5kg 120s / progress: lp(2.5kg) / warmup: 1x10 50%, 1x6 70% /...deload\nBicep00: Preacher Curl, Dumbbell [3,1-5] / 3x12-15 / 8kg 120s / progress: lp(2.5kg) / warmup: 1x10 60% /...deload\nBack01: Lat Pulldown, Cable [4,1-5] / 3x8-10 / 70lb 120s / progress: lp(5lb) / warmup: 1x10 50%, 1x6 70% /...deload\nShoulder00: Lateral Raise, Cable [5,1-5] / 3x12-15 / 20lb 100s / progress: lp(5lb) / warmup: 1x10 60% /...deload\nBack00: Seated Row, Leverage Machine [6,1-5] / 3x8-10 / 70lb 120s / progress: lp(5lb) / warmup: 1x10 50%, 1x6 70% /...deload\nChest01: Pec Deck, Leverage Machine [7,1-5] / 3x15-20 / 80lb 120s / progress: lp(5lb) / warmup: 1x10 50%, 1x6 70% /...deload"},{"name":"Day 2 [Lower #1]","exerciseText":"Hamstring00: Romanian Deadlift, Barbell [1,1-5] / 3x8-10 / 60kg 180s / progress: lp(5kg) / warmup: 1x10 45%, 1x6 65%, 1x3 85% /...deload\nQuad00: Leg Press, Leverage Machine [2,1-5] / 3x6-8 / 65kg 180s / progress: lp(5kg) / warmup: 1x10 50%, 1x6 70% /...deload\nCalves00: Standing Calf Raise, Leverage Machine [3,1-5] / 3x10-12 / 70kg 100s / progress: lp(5kg) / warmup: 1x10 50%, 1x6 70% /...deload\nGlutes00: Back Extension, Bodyweight [4,1-5] / 2x8-10 / 10kg 90s / progress: lp(2.5kg) / warmup: 1x10 60% /...deload\nAbs00: Crunch, Leverage Machine [5,1-5] / 3x10-12 / 20lb 100s / progress: lp(5lb) / ...deload"},{"name":"Day 3 [Upper #2]","exerciseText":"Back02: Pull Up, Bodyweight [1,1-5] / 2x6+ / 180s\nChest02: Incline Bench Press, Dumbbell [2,1-5] / 3x8-10 / 17.5kg 120s / progress: lp(2.5kg) / warmup: 1x10 50%, 1x6 70% /...deload\nShoulder01: Shoulder Press, Dumbbell [3,1-5] / 3x6-8 / 15kg 150s / progress: lp(2.5kg) / warmup: 1x10 50%, 1x6 70% /...deload\nBicep01: Incline Curl, Dumbbell [4,1-5] / 3x10-12 / 10kg 180s / progress: lp(2.5kg) / warmup: 1x10 50%, 1x6 70% /...deload\nBack02: Seated Row, Cable [5,1-5] / 3x10-12 / 70lb 120s / progress: lp(5lb) / warmup: 1x10 50%, 1x6 70% /...deload\nTricep01: Cable Kickback, Cable [6,1-5] / 3x10-12 / 40lb 120s / progress: lp(5lb) / warmup: 1x10 60% /...deload\nShoulder02: Reverse Fly, Leverage Machine [7,1-5] / 2x10-12 / 50lb 120s / progress: lp(5lb) / warmup: 1x10 60% /...deload"},{"name":"Day 4 [Lower #2]","exerciseText":"Quad01: Squat, Leverage Machine [1,1-5] / 3x6-8 / 35kg 180s / progress: lp(5kg) / warmup: 1x10 45%, 1x6 65%, 1x3 85% /...deload\nHamstring01: Lying Leg Curl, Leverage Machine [2,1-5] / 2x10-12 / 50lb 120s / progress: lp(5lb) / warmup: 1x10 50%, 1x6 70% /...deload\nQuad02: Leg Extension, Leverage Machine [3,1-5] / 2x10-12 / 50lb 120s / progress: lp(5lb) / warmup: 1x10 50%, 1x6 70% /...deload\nCalves01: Seated Calf Raise, Leverage Machine [4,1-5] / 3x12-15 / 50kg 120s / progress: lp(2.5kg) / warmup: 1x10 50%, 1x6 70% /...deload\nGlute01: Back Extension, Bodyweight [5,1-5] / 3x8-10 / 10kg 90s / progress: lp(2.5kg) /...deload\nAbs01: Hanging Leg Raise, Bodyweight [6,1-5] / 3x6+ / 120s /...deload"}]},{"name":"Week 4","days":[{"name":"Day 1 [Upper #1]","exerciseText":"deload[1-5] / used: none /progress: custom() {~\n if (week == 4) {\n numberOfSets = round(numberOfSets * 0.67)\n weights = round(completedWeights[1] * 0.85)\n reps = round(reps[1] * 0.67)\n }\n~}\n\nChest00: Bench Press, Dumbbell [1,1-5] / 3x6-8 / 17.5kg 120s / progress: lp(2.5kg) / warmup: 1x10 45%, 1x6 65%, 1x3 85% /...deload\nTricep00: Triceps Extension, Dumbbell [2,1-5] / 3x12-15 / 7.5kg 120s / progress: lp(2.5kg) / warmup: 1x10 50%, 1x6 70% /...deload\nBicep00: Preacher Curl, Dumbbell [3,1-5] / 3x12-15 / 8kg 120s / progress: lp(2.5kg) / warmup: 1x10 60% /...deload\nBack01: Lat Pulldown, Cable [4,1-5] / 3x8-10 / 70lb 120s / progress: lp(5lb) / warmup: 1x10 50%, 1x6 70% /...deload\nShoulder00: Lateral Raise, Cable [5,1-5] / 3x12-15 / 20lb 100s / progress: lp(5lb) / warmup: 1x10 60% /...deload\nBack00: Seated Row, Leverage Machine [6,1-5] / 3x8-10 / 70lb 120s / progress: lp(5lb) / warmup: 1x10 50%, 1x6 70% /...deload\nChest01: Pec Deck, Leverage Machine [7,1-5] / 3x15-20 / 80lb 120s / progress: lp(5lb) / warmup: 1x10 50%, 1x6 70% /...deload"},{"name":"Day 2 [Lower #1]","exerciseText":"Hamstring00: Romanian Deadlift, Barbell [1,1-5] / 3x8-10 / 60kg 180s / progress: lp(5kg) / warmup: 1x10 45%, 1x6 65%, 1x3 85% /...deload\nQuad00: Leg Press, Leverage Machine [2,1-5] / 3x6-8 / 65kg 180s / progress: lp(5kg) / warmup: 1x10 50%, 1x6 70% /...deload\nCalves00: Standing Calf Raise, Leverage Machine [3,1-5] / 3x10-12 / 70kg 100s / progress: lp(5kg) / warmup: 1x10 50%, 1x6 70% /...deload\nGlutes00: Back Extension, Bodyweight [4,1-5] / 2x8-10 / 10kg 90s / progress: lp(2.5kg) / warmup: 1x10 60% /...deload\nAbs00: Crunch, Leverage Machine [5,1-5] / 3x10-12 / 20lb 100s / progress: lp(5lb) / ...deload"},{"name":"Day 3 [Upper #2]","exerciseText":"Back02: Pull Up, Bodyweight [1,1-5] / 2x6+ / 180s\nChest02: Incline Bench Press, Dumbbell [2,1-5] / 3x8-10 / 17.5kg 120s / progress: lp(2.5kg) / warmup: 1x10 50%, 1x6 70% /...deload\nShoulder01: Shoulder Press, Dumbbell [3,1-5] / 3x6-8 / 15kg 150s / progress: lp(2.5kg) / warmup: 1x10 50%, 1x6 70% /...deload\nBicep01: Incline Curl, Dumbbell [4,1-5] / 3x10-12 / 10kg 180s / progress: lp(2.5kg) / warmup: 1x10 50%, 1x6 70% /...deload\nBack02: Seated Row, Cable [5,1-5] / 3x10-12 / 70lb 120s / progress: lp(5lb) / warmup: 1x10 50%, 1x6 70% /...deload\nTricep01: Cable Kickback, Cable [6,1-5] / 3x10-12 / 40lb 120s / progress: lp(5lb) / warmup: 1x10 60% /...deload\nShoulder02: Reverse Fly, Leverage Machine [7,1-5] / 2x10-12 / 50lb 120s / progress: lp(5lb) / warmup: 1x10 60% /...deload"},{"name":"Day 4 [Lower #2]","exerciseText":"Quad01: Squat, Leverage Machine [1,1-5] / 3x6-8 / 35kg 180s / progress: lp(5kg) / warmup: 1x10 45%, 1x6 65%, 1x3 85% /...deload\nHamstring01: Lying Leg Curl, Leverage Machine [2,1-5] / 2x10-12 / 50lb 120s / progress: lp(5lb) / warmup: 1x10 50%, 1x6 70% /...deload\nQuad02: Leg Extension, Leverage Machine [3,1-5] / 2x10-12 / 50lb 120s / progress: lp(5lb) / warmup: 1x10 50%, 1x6 70% /...deload\nCalves01: Seated Calf Raise, Leverage Machine [4,1-5] / 3x12-15 / 50kg 120s / progress: lp(2.5kg) / warmup: 1x10 50%, 1x6 70% /...deload\nGlute01: Back Extension, Bodyweight [5,1-5] / 3x8-10 / 10kg 90s / progress: lp(2.5kg) /...deload\nAbs01: Hanging Leg Raise, Bodyweight [6,1-5] / 3x6+ / 120s /...deload"}]},{"name":"Week 5","days":[{"name":"Day 1 [Upper #1]","exerciseText":"deload[1-5] / used: none /progress: custom() {~\n if (week == 4) {\n numberOfSets = round(numberOfSets * 0.67)\n weights = round(completedWeights[1] * 0.85)\n reps = round(reps[1] * 0.67)\n }\n~}\n\nChest00: Bench Press, Dumbbell [1,1-5] / 3x6-8 / 17.5kg 120s / progress: lp(2.5kg) / warmup: 1x10 45%, 1x6 65%, 1x3 85% /...deload\nTricep00: Triceps Extension, Dumbbell [2,1-5] / 3x12-15 / 7.5kg 120s / progress: lp(2.5kg) / warmup: 1x10 50%, 1x6 70% /...deload\nBicep00: Preacher Curl, Dumbbell [3,1-5] / 3x12-15 / 8kg 120s / progress: lp(2.5kg) / warmup: 1x10 60% /...deload\nBack01: Lat Pulldown, Cable [4,1-5] / 3x8-10 / 70lb 120s / progress: lp(5lb) / warmup: 1x10 50%, 1x6 70% /...deload\nShoulder00: Lateral Raise, Cable [5,1-5] / 3x12-15 / 20lb 100s / progress: lp(5lb) / warmup: 1x10 60% /...deload\nBack00: Seated Row, Leverage Machine [6,1-5] / 3x8-10 / 70lb 120s / progress: lp(5lb) / warmup: 1x10 50%, 1x6 70% /...deload\nChest01: Pec Deck, Leverage Machine [7,1-5] / 3x15-20 / 80lb 120s / progress: lp(5lb) / warmup: 1x10 50%, 1x6 70% /...deload"},{"name":"Day 2 [Lower #1]","exerciseText":"Hamstring00: Romanian Deadlift, Barbell [1,1-5] / 3x8-10 / 60kg 180s / progress: lp(5kg) / warmup: 1x10 45%, 1x6 65%, 1x3 85% /...deload\nQuad00: Leg Press, Leverage Machine [2,1-5] / 3x6-8 / 65kg 180s / progress: lp(5kg) / warmup: 1x10 50%, 1x6 70% /...deload\nCalves00: Standing Calf Raise, Leverage Machine [3,1-5] / 3x10-12 / 70kg 100s / progress: lp(5kg) / warmup: 1x10 50%, 1x6 70% /...deload\nGlutes00: Back Extension, Bodyweight [4,1-5] / 2x8-10 / 10kg 90s / progress: lp(2.5kg) / warmup: 1x10 60% /...deload\nAbs00: Crunch, Leverage Machine [5,1-5] / 3x10-12 / 20lb 100s / progress: lp(5lb) / ...deload"},{"name":"Day 3 [Upper #2]","exerciseText":"Back02: Pull Up, Bodyweight [1,1-5] / 2x6+ / 180s\nChest02: Incline Bench Press, Dumbbell [2,1-5] / 3x8-10 / 17.5kg 120s / progress: lp(2.5kg) / warmup: 1x10 50%, 1x6 70% /...deload\nShoulder01: Shoulder Press, Dumbbell [3,1-5] / 3x6-8 / 15kg 150s / progress: lp(2.5kg) / warmup: 1x10 50%, 1x6 70% /...deload\nBicep01: Incline Curl, Dumbbell [4,1-5] / 3x10-12 / 10kg 180s / progress: lp(2.5kg) / warmup: 1x10 50%, 1x6 70% /...deload\nBack02: Seated Row, Cable [5,1-5] / 3x10-12 / 70lb 120s / progress: lp(5lb) / warmup: 1x10 50%, 1x6 70% /...deload\nTricep01: Cable Kickback, Cable [6,1-5] / 3x10-12 / 40lb 120s / progress: lp(5lb) / warmup: 1x10 60% /...deload\nShoulder02: Reverse Fly, Leverage Machine [7,1-5] / 2x10-12 / 50lb 120s / progress: lp(5lb) / warmup: 1x10 60% /...deload"},{"name":"Day 4 [Lower #2]","exerciseText":"Quad01: Squat, Leverage Machine [1,1-5] / 3x6-8 / 35kg 180s / progress: lp(5kg) / warmup: 1x10 45%, 1x6 65%, 1x3 85% /...deload\nHamstring01: Lying Leg Curl, Leverage Machine [2,1-5] / 2x10-12 / 50lb 120s / progress: lp(5lb) / warmup: 1x10 50%, 1x6 70% /...deload\nQuad02: Leg Extension, Leverage Machine [3,1-5] / 2x10-12 / 50lb 120s / progress: lp(5lb) / warmup: 1x10 50%, 1x6 70% /...deload\nCalves01: Seated Calf Raise, Leverage Machine [4,1-5] / 3x12-15 / 50kg 120s / progress: lp(2.5kg) / warmup: 1x10 50%, 1x6 70% /...deload\nGlute01: Back Extension, Bodyweight [5,1-5] / 3x8-10 / 10kg 90s / progress: lp(2.5kg) /...deload\nAbs01: Hanging Leg Raise, Bodyweight [6,1-5] / 3x6+ / 120s /...deload"}]}]},"exercises":[],"vtype":"program","days":[],"deletedDays":[],"url":"","isMultiweek":false,"name":"Upper/Lower Split 4x/Week - Jeff Nippard","weeks":[],"nextDay":1,"shortDescription":"","clonedAt":1763382355514,"description":"","tags":[],"deletedWeeks":[],"author":"","id":"pelslylb"},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":120,"reminder":900},"units":"kg"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}