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{"exportedProgram":{"customExercises":{"paylntkd":{"types":["core"],"isDeleted":false,"smallImageUrl":"https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcTM0XTHhMwuvjE2Ir7OgMF7Agajg4IED9h-Mo_g3d06O2Cj9DtSmBHLeB4K&s=10","meta":{"synergistMuscles":["Quadriceps","Gluteus Maximus","Gluteus Medius"],"targetMuscles":["Rectus Abdominis","Obliques"],"bodyParts":[],"sortedEquipment":[]},"largeImageUrl":"https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcTM0XTHhMwuvjE2Ir7OgMF7Agajg4IED9h-Mo_g3d06O2Cj9DtSmBHLeB4K&s=10","name":"Captain Chair Straight Leg Raises, Bodyweight","id":"paylntkd","vtype":"custom_exercise"}},"program":{"deletedExercises":[],"planner":{"name":"Thinner Leaner Stronger (5-day) Phase 1","weeks":[{"name":"Week 1","days":[{"name":"Day 1 - Lower Body A","exerciseText":"t: Lunge[1-8] / used: none / 3x6-8 / 70% / @8+ / 180s / warmup: none / update: custom() {~\nif (week != 9) {\n if (setIndex > 0) {\n //state.failure = 0\n for (var.i in completedReps) {\n if (var.i <= setIndex && (completedReps[var.i] < minReps || (completedReps[var.i] == minReps && completedRPE[var.i] > RPE))) {\n if (state.failure < 3) {\n state.failure += 1\n }\n } else if (var.i <= setIndex && (completedReps[var.i] >= reps && completedRPE[var.i] <= RPE)) {\n if (state.failure > 0) {\n state.failure -= 1\n }\n }\n }\n if (state.failure < 1 && (completedReps[setIndex] >= reps && completedRPE[setIndex] <= RPE)) {\n weights = completedWeights[setIndex] + state.increment\n } else if (state.failure < 3 && (completedReps[setIndex] < minReps || (completedReps[setIndex] == minReps && completedRPE[setIndex] > RPE))) {\n weights = completedWeights[setIndex] - state.increment/2\n } else {\n weights = completedWeights[setIndex]\n }\n }\n }\n~} / progress: custom(failure: 0, increment: 2.5kg) {~\nif (week != 9) {\n rm1 = calculate1RM(completedWeights[numberOfSets], completedReps[numberOfSets]) * rpeMultiplier(1, completedRPE[numberOfSets])\n if (state.failure < 1 && (completedReps[numberOfSets] >= reps && completedRPE[numberOfSets] <= RPE)) {\n weights = completedWeights[numberOfSets] + state.increment\n } else if (state.failure < 3 && (completedReps[numberOfSets] < minReps)|| (completedReps[numberOfSets] == minReps && completedRPE[numberOfSets] > RPE)) {\n weights = completedWeights[numberOfSets] - state.increment/2\n } else {\n weights = completedWeights[numberOfSets]\n } \n }\n~}\n\nt: Crunch[1-8] / used: none / 3x6+ / 120s / warmup: none / progress: custom(start:6, target: 30, weeks:8, increment: 2.5kg) {~\n if (completedReps <= state.target) {\n if (completedReps >= reps) {\n reps += round(((state.target - state.start) / state.weeks))\n }\n }\n else {\n reps = state.start\n weights += state.increment\n }\n~}\n\nt: Plank[1-8] / used: none / 3x10+ / 120s / warmup: none / progress: custom(mintime:10, targettime: 120, increment: 5, variation:1) {~\n descriptionIndex = state.variation\n if (completedReps >= reps) {\n reps += state.increment\n }\n if (descriptionIndex == 1 && completedReps > state.targettime) {\n reps = state.mintime\n state.variation = 2\n descriptionIndex = state.variation\n }\n~}\n\nprimary: Squat[1-9] / used: none / 3x6-8 / 70% / @8+ / 180s / warmup: 2x10 50%, 1x4 70%\naccessory: Squat[1-9] / used: none / 3x8-10 / 75% / @9+ / 120s / warmup: none\ncore: Squat[1-8] / used: none / 3x6+ (AMRAP) / @10 / 120s / warmup: none\n\n// [Barbell Squat Video](https://www.youtube.com/watch?v=KJ_tmkdWmE0&feature=youtu.be)\nfirst: Squat[1,1-9] / 20kg / ...primary: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }\n// [Barbell Romanian Deadlift Video](https://m.youtube.com/watch?v=ua-Zlgpe1no&feature=youtu.be)\nRomanian Deadlift, Barbell[2,1-9] / 20kg / ...primary: Squat / warmup: none / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }\n// [Leg Press Video](https://m.youtube.com/watch?v=shOprEcfDPM&feature=youtu.be)\nSeated Leg Press[3,1-9] / 30kg / ...accessory: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }\n// [Dumbbell Step-Up Video](https://m.youtube.com/watch?v=RjNa0T_tIBo&feature=youtu.be)\nStep up[4,1-9] / 2.5kg / ...accessory: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 2.5kg) { ...t: Lunge }","id":"otzechvx"},{"name":"Day 2 - Push","exerciseText":"// [Barbell Bench Press Video](https://m.youtube.com/watch?v=YLBMLUfBwUo&feature=youtu.be)\nBench Press[1,1-9] / 20kg / ...primary: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }\n// [Incline Barbell Bench Press Video](https://m.youtube.com/watch?v=cPbElRT55C8&feature=youtu.be)\nIncline Bench Press[2,1-9] / 20kg / ...primary: Squat / warmup: none / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }\n// [Dumbbell Bench Press Video](https://m.youtube.com/watch?v=F1-6iSktxHc&feature=youtu.be)\nBench Press, Dumbbell[3,1-9] / 2.5kg / ...accessory: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 2.5kg) { ...t: Lunge }\n// [Seated Triceps Press Video](https://m.youtube.com/watch?v=ZOUDq0fMWO8&feature=youtu.be)\n//\n// Seated\nTriceps Extension[4,1-9] / 2.5kg / ...accessory: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }\n// [*Crunch Video*](https://www.youtube.com/watch?v=NGRKFMKhF8s&t=70s)\n//\n// *Optional Exercise*\n//\n// *do As Many Reps As Possible (AMRAP)*\nCrunch, Bodyweight[5,1-8] / ...core: Squat / 3x10+ (AMRAP) / progress: custom(start:10, target: 50, weeks:8, increment: 2.5kg) { ...t: Crunch }","id":"nhbpnuwb"},{"name":"Day 3 - Pull","exerciseText":"// [Barbell Deadlift Video](https://m.youtube.com/watch?v=oZTO3clUAWU&feature=youtu.be)\nDeadlift[1,1-9] / 30kg / ...primary: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }\n// [One-Arm Dumbbell Row Video](https://m.youtube.com/watch?v=BjJzsDciak8&feature=youtu.be)\nBent Over One Arm Row[2,1-9] / 2.5kg / ...primary: Squat / warmup: none / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }\n// [Lat Pulldown (Medium Grip) Video](https://m.youtube.com/watch?v=PJXwrqUJG9A&feature=youtu.be)\n//\n// Medium Grip\nmediumgrip: Lat Pulldown[3,1-9] / 5kg / ...accessory: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }\n// [Alternating Dumbbell Curl Video](https://www.youtube.com/watch?v=lxTiu9or6Ow&feature=youtu.be)\n//\n// Alternating Dumbell Curl\nBicep Curl, Dumbbell[4,1-9] / 2.5kg / ...accessory: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 2.5kg) { ...t: Lunge }","id":"tgzntmco"},{"name":"Day 4 - Upper Body","exerciseText":"// [Seated Dumbbell Press Video](https://m.youtube.com/watch?v=DevBtt_s240&feature=youtu.be)\n//\n// Seated\nShoulder Press[1,1-9] / 2.5kg / ...primary: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 2.5kg) { ...t: Lunge }\n// [Close Grip Barbell Bench Press Video](https://m.youtube.com/watch?v=vDZ0QvMw_w0&feature=youtu.be)\nBench Press Close Grip[2,1-9] / 20kg / ...primary: Squat / warmup: none / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }\n// [Dumbbell Side Lateral Raise Video](https://m.youtube.com/watch?v=yUNf3UGc2fQ&feature=youtu.be)\nLateral Raise[3,1-9] / 2.5kg / ...accessory: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 2.5kg) { ...t: Lunge }\n// [Dumbbell Rear Lateral Raise Video](https://m.youtube.com/watch?v=oYTGPYLfpSM&feature=youtu.be)\n//\n// Seated\nReverse Fly[4,1-9] / 2.5kg / ...accessory: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 2.5kg) { ...t: Lunge }\n// [*Captain Chair Leg Raises Video*](https://www.youtube.com/watch?v=CU2-V80_JsA&t=24s)\n//\n// *Optional Exercise*\n//\n// *do As Many Reps As Possible (AMRAP)*\nCaptain Chair Straight Leg Raises, Bodyweight[5,1-8] / ...core: Squat / progress: custom(start:6, target: 30, weeks:8, increment: 2.5kg) { ...t: Crunch }","id":"tyqpdszn"},{"name":"Day 5 - Lower Body B","exerciseText":"// [Barbell Squat Video](https://www.youtube.com/watch?v=KJ_tmkdWmE0&feature=youtu.be)\nlast: Squat[1,1-9] / 20kg / ...primary: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }\n// [Leg Curl Video](https://m.youtube.com/watch?v=1N9BEWbf0E4&feature=youtu.be)\nLying Leg Curl[2,1-9] / 5kg / ...accessory: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }\n// [Dumbbell Lunge, In-Place Video](https://m.youtube.com/watch?v=1x1sL4GwQoA&feature=youtu.be)\nLunge, Dumbbell[3,1-9] / 2.5kg / ...accessory: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }\n// [Barbell Hip Thrust Video](https://m.youtube.com/watch?v=MxrBskXjVHU&feature=youtu.be)\nHip Thrust[4,1-9] / 20kg / ...accessory: Squat / update: custom() { ...t: Lunge } / progress: custom(failure: 0, increment: 5kg) { ...t: Lunge }","id":"vxxtgswp"}],"id":"xlgpzrhe"},{"name":"Week 2","days":[{"name":"Day 1 - Lower Body A","exerciseText":"","id":"dutuxqrb"},{"name":"Day 2 - Push","exerciseText":"","id":"wmspatea"},{"name":"Day 3 - Pull","exerciseText":"","id":"eivnarqc"},{"name":"Day 4 - Upper Body","exerciseText":"","id":"eexghmdt"},{"name":"Day 5 - Lower Body B","exerciseText":"","id":"awrpfaxh"}],"id":"dsugsqan"},{"name":"Week 3","days":[{"name":"Day 1 - Lower Body A","exerciseText":"","id":"grlpwnld"},{"name":"Day 2 - Push","exerciseText":"","id":"crsblsjk"},{"name":"Day 3 - Pull","exerciseText":"","id":"rrprtlvd"},{"name":"Day 4 - Upper Body","exerciseText":"","id":"zmiacowe"},{"name":"Day 5 - Lower Body B","exerciseText":"","id":"togmrles"}],"id":"dpopfoso"},{"name":"Week 4","days":[{"name":"Day 1 - Lower Body A","exerciseText":"","id":"ptdredzb"},{"name":"Day 2 - Push","exerciseText":"","id":"qpskbbyy"},{"name":"Day 3 - Pull","exerciseText":"","id":"qsosybbe"},{"name":"Day 4 - Upper Body","exerciseText":"","id":"xwchsfhx"},{"name":"Day 5 - Lower Body B","exerciseText":"","id":"ojswgmeo"}],"id":"hyvjptvb"},{"name":"Week 5","days":[{"name":"Day 1 - Lower Body A","exerciseText":"","id":"hqjkafsj"},{"name":"Day 2 - Push","exerciseText":"","id":"qlrbjpvd"},{"name":"Day 3 - Pull","exerciseText":"","id":"rqratfkn"},{"name":"Day 4 - Upper Body","exerciseText":"","id":"stiuuynj"},{"name":"Day 5 - Lower Body B","exerciseText":"","id":"vsiypkmt"}],"id":"qgoaewec"},{"name":"Week 6","days":[{"name":"Day 1 - Lower Body A","exerciseText":"","id":"yrcteoub"},{"name":"Day 2 - Push","exerciseText":"","id":"zqdfcowh"},{"name":"Day 3 - Pull","exerciseText":"","id":"oyfyaacv"},{"name":"Day 4 - Upper Body","exerciseText":"","id":"cvtvjxxo"},{"name":"Day 5 - Lower Body B","exerciseText":"","id":"hwijbows"}],"id":"rtwumwbx"},{"name":"Week 7","days":[{"name":"Day 1 - Lower Body A","exerciseText":"","id":"khvdkdvh"},{"name":"Day 2 - Push","exerciseText":"","id":"hugrrnva"},{"name":"Day 3 - Pull","exerciseText":"","id":"uqmtmfqr"},{"name":"Day 4 - Upper Body","exerciseText":"","id":"tonuoovv"},{"name":"Day 5 - Lower Body B","exerciseText":"","id":"lwmvxnxz"}],"id":"uggdtjbx"},{"name":"Week 8","days":[{"name":"Day 1 - Lower Body A","exerciseText":"","id":"laqsmzvj"},{"name":"Day 2 - Push","exerciseText":"","id":"faixyafr"},{"name":"Day 3 - Pull","exerciseText":"","id":"wnictzvs"},{"name":"Day 4 - Upper Body","exerciseText":"","id":"otjpejof"},{"name":"Day 5 - Lower Body B","exerciseText":"","id":"edhkttqk"}],"id":"pfcqxhvy"},{"name":"Week 9 - Deload Week","days":[{"name":"Day 1 - Lower Body A Deload","exerciseText":"primary: Squat / used: none / 2x3 / progress: none\naccessory: Squat / used: none / 2x4 / progress: none","id":"cjmyzhxh"},{"name":"Day 2 - Push Deload","exerciseText":"","id":"dyyczoom"},{"name":"Day 3 - Pull Deload","exerciseText":"","id":"pdnbscgn"},{"name":"Day 4 - Upper Body Deload","exerciseText":"","id":"juozmdlh"},{"name":"Day 5 - Lower Body B Deload","exerciseText":"","id":"dukszmvr"}],"id":"wxnprpkz"}],"vtype":"planner"},"exercises":[],"days":[{"name":"Day 1","exercises":[],"id":"fusvthwr"}],"deletedDays":[],"url":"","isMultiweek":false,"name":"Thinner Leaner Stronger (5-day) Phase 1","weeks":[],"nextDay":1,"shortDescription":"","clonedAt":1726886685057,"description":"","id":"bcpsafwj","tags":[],"deletedWeeks":[],"author":"","vtype":"program"},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":120,"reminder":900},"units":"kg"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}