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{"exportedProgram":{"customExercises":{},"program":{"vtype":"program","id":"vilhyqkx","name":"Dynamic double progression","url":"","author":"","shortDescription":"","description":"","nextDay":1,"weeks":[],"isMultiweek":false,"days":[{"id":"cwzjtwfi","name":"Day 1","exercises":[]}],"exercises":[],"tags":[],"deletedDays":[],"deletedWeeks":[],"deletedExercises":[],"clonedAt":1777737966737,"planner":{"vtype":"planner","name":"Dynamic double progression","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"/// Dynamic double progression\n/// Double progression for strength exercises with reps. Analyzes each set independently and determines the next session's weight based on three\n/// factors: rep range completion, RPE, and the difference between completed and programmed weight.\n///\n/// Parameter `step`:\n/// 0 kg (default) — uses the RPE table formula: estimates e1RM from the completed set and projects the optimal weight for the target rep range and RPE.\n/// The increment adapts to how far from failure you were working.\n/// > 0 kg — fixed step; formula is ignored. Weight increases or decreases by exactly the specified amount.\n/// Parameter `workingSetToUpdateRm1`:\n/// After finishing the exercise, the app will ask which working set to use for updating 1RM.\n/// - enter the set index (e.g. 1, 2, 3) whose e1RM estimate should be used to update rm1;\n/// the most representative set is typically the one taken to failure (RPE 10);\n/// - enter <= 0 to skip the 1RM update for this exercise.\n/// Parameter `defaultWorkingSetToUpdateRm1`:\n/// The value workingSetToUpdateRm1 is reset to after each progression execution. Must equal workingSetToUpdateRm1.\n/// - set to a representative working set index if 1RM updates are the norm (e.g. 2 for the second set);\n/// - set <= 0 if 1RM updates should be skipped by default.\n/// Parameter `bodyweightFraction`:\n/// Fraction of bodyweight that contributes to the total load on the working muscles.\n/// Used to correctly display the assist load (or added load) during the workout via the Update Prints block.\n/// 0 (default) — bodyweight does not contribute; use for standard barbell/dumbbell/machine exercises\n/// where the working muscles do not support bodyweight.\n/// 0–1 — partial bodyweight contribution; use for exercises where only part of bodyweight is loaded,\n/// e.g. incline push-ups or ring rows where the angle reduces effective bodyweight.\n/// 1 — full bodyweight contribution; use for exercises where the muscles support the full bodyweight:\n/// pull-ups, dips, push-ups, etc.\n/// When set, the Update block prints at workout start:\n/// Line 1: effective bodyweight contribution (bodyweightFraction × bodyweight)\n/// Per set: total programmed weight, and the assist/added load (weight − bodyweightFraction × bodyweight)\n/// Convention: programmed weight represents the real load on the muscles (bodyweight + added, or bodyweight − assist).\n/// A positive value means added weight (weighted pull-up); a negative assist load means the machine reduces total load.\n/// This keeps the progression graph on a single consistent scale across the full assisted → weighted continuum.\n///\n/// Tuning notes:\n/// RPE sensitivity thresholds scale with proximity to failure — conservative by design. Works best with consistent, precise RPE logging.\n/// Rep failure threshold is set at 80% of minReps. Minor shortfalls are treated as noise; only clear failures trigger weight reduction.\n///\n/// ABBREVIATIONS AND DECISION TABLE\n/// PW Programmed Weight (current target weight)\n/// CW Completed Weight (actual lifted weight)\n/// IW Increased Weight — formula-based or step-based weight increase\n/// DW Decreased Weight — formula-based or step-based weight decrease\n/// W= Completed weight equals programmed weight\n/// W↑ Completed weight above programmed weight\n/// W↓ Completed weight below programmed weight\n/// R= Actual RPE within tolerance of target RPE\n/// R↓ Actual RPE lower than target RPE (easier / deliberate deload)\n/// R↑ Actual RPE higher than target RPE (harder than planned)\n/// ≥top Completed reps greater than or equal to top of rep range\n/// <min Completed reps below adjusted minimum threshold\n/// In range Completed reps in range\n///\n/// # Weight RPE Reps Decision\n/// -------------------------------------\n/// 1 W= R= ≥top IW\n/// 2 W= R= In range PW (CW = PW)\n/// 3 W= R= <min DW\n/// 4 W= R↓ ≥top IW\n/// 5 W= R↓ In range PW (CW = PW)\n/// 6 W= R↓ <min PW (CW = PW)\n/// 7 W= R↑ ≥top PW (CW = PW)\n/// 8 W= R↑ In range PW (CW = PW)\n/// 9 W= R↑ <min DW\n/// 10 W↑ R= ≥top IW\n/// 11 W↑ R= In range CW\n/// 12 W↑ R= <min DW\n/// 13 W↑ R↓ ≥top IW\n/// 14 W↑ R↓ In range CW\n/// 15 W↑ R↓ <min PW\n/// 16 W↑ R↑ ≥top CW\n/// 17 W↑ R↑ In range CW\n/// 18 W↑ R↑ <min DW\n/// 19 W↓ R= ≥top IW\n/// 20 W↓ R= In range CW\n/// 21 W↓ R= <min DW\n/// 22 W↓ R↓ ≥top PW\n/// 23 W↓ R↓ In range PW\n/// 24 W↓ R↓ <min PW\n/// 25 W↓ R↑ ≥top CW\n/// 26 W↓ R↑ In range CW\n/// 27 W↓ R↑ <min DW\nddp / used: none / update: custom() {~\n if (setIndex == 0) {\n if (state.bodyweightFraction > 0) {\n print(state.bodyweightFraction * bodyweight)\n }\n for (var.i in completedReps) {\n /// Ask the user what the actual number of reps, RPE, and weight were\n amraps[var.i] = 1\n logrpes[var.i] = 1\n askweights[var.i] = 1\n \n if (state.bodyweightFraction > 0) {\n print(weights[var.i], weights[var.i] - state.bodyweightFraction * bodyweight)\n }\n }\n }\n~} / progress: custom(step: 0kg, workingSetToUpdateRm1+: 2, defaultWorkingSetToUpdateRm1: 2, bodyweightFraction: 0) {~\n for (var.i in completedReps) {\n /// Use logged RPE if available, otherwise fall back to programmed RPE\n var.actualRPE = completedRPE[var.i] > 0 ? completedRPE[var.i] : RPE[var.i]\n\n /// Estimate 1RM from completed set, then project to target rep/RPE zone\n var.e1rm = completedWeights[var.i] / rpeMultiplier(completedReps[var.i], var.actualRPE)\n var.projectedWeight = roundWeight(var.e1rm * rpeMultiplier(minReps[var.i], RPE[var.i]))\n\n /// Formula-driven weight targets for each direction:\n /// formulaIncrease: formula result if it's actually higher than completed weight, otherwise one increment above completed weight\n var.formulaIncrease = var.projectedWeight > completedWeights[var.i] ? var.projectedWeight : increment(completedWeights[var.i])\n /// formulaDecrease: formula result if it's actually lower than completed weight, otherwise one decrement below completed weight\n var.formulaDecrease = var.projectedWeight < completedWeights[var.i] ? var.projectedWeight : decrement(completedWeights[var.i])\n\n /// Final weight targets used in the decision table.\n /// If a fixed weight step (in kg) is specified, it overrides the formula; otherwise the formula-driven values are used.\n var.increasedWeight = state.step != 0 ? roundWeight(completedWeights[var.i] + state.step) : var.formulaIncrease\n var.decreasedWeight = state.step != 0 ? roundWeight(completedWeights[var.i] - state.step) : var.formulaDecrease\n\n /// Consider RPE decreased (meaningfully easier than planned) if:\n /// RPE <= 8: drop > 1 (far from failure — strict noise filter)\n /// 8 < RPE <= 9: drop >= 1 (approaching failure — moderate sensitivity)\n /// 9 < RPE <= 10: drop > 0 (near failure — any drop is meaningful)\n ///\n /// Consider RPE increased (meaningfully harder than planned) if:\n /// RPE <= 7: rise > 1 (far from failure — strict noise filter)\n /// 7 < RPE <= 8: rise >= 1 (approaching failure — moderate sensitivity)\n /// 8 < RPE < 10: rise > 0 (near failure — any rise is meaningful)\n ///\n /// rpeShift: -1 = meaningfully easier than planned\n /// 0 = within noise\n /// 1 = meaningfully harder than planned\n if (RPE[var.i] <= 8 && var.actualRPE < RPE[var.i] - 1) {\n var.rpeShift = -1\n } else if (RPE[var.i] > 8 && RPE[var.i] <= 9 && var.actualRPE <= RPE[var.i] - 1) {\n var.rpeShift = -1\n } else if (RPE[var.i] > 9 && RPE[var.i] <= 10 && var.actualRPE < RPE[var.i]) {\n var.rpeShift = -1\n } else if (RPE[var.i] <= 7 && var.actualRPE > RPE[var.i] + 1) {\n var.rpeShift = 1\n } else if (RPE[var.i] > 7 && RPE[var.i] <= 8 && var.actualRPE >= RPE[var.i] + 1) {\n var.rpeShift = 1\n } else if (RPE[var.i] > 8 && RPE[var.i] < 10 && var.actualRPE > RPE[var.i]) {\n var.rpeShift = 1\n } else {\n var.rpeShift = 0\n }\n\n /// weightShift: -1 = completed weight lighter than prescribed\n /// 0 = on target\n /// 1 = heavier than prescribed\n if (completedWeights[var.i] <= decrement(weights[var.i])) {\n var.weightShift = -1\n } else if (completedWeights[var.i] >= increment(weights[var.i])) {\n var.weightShift = 1\n } else {\n var.weightShift = 0\n }\n\n /// Clear failure threshold: completed < 80% of minReps\n /// Integer math (no floats): completedReps * 5 < minReps * 4\n /// Scales naturally with rep range:\n /// minReps=5 → fail if < 4 (1 rep short)\n /// minReps=10 → fail if < 8 (2 reps short)\n /// minReps=20 → fail if < 16 (4 reps short)\n ///\n /// repsShift: -1 = clearly too few reps\n /// 0 = in range (including up to 20% short)\n /// 1 = at or above upper bound\n if (completedReps[var.i] * 5 < minReps[var.i] * 4) {\n var.repsShift = -1\n } else if (completedReps[var.i] >= reps[var.i]) {\n var.repsShift = 1\n } else {\n var.repsShift = 0\n }\n\n if (var.repsShift == 1) {\n /// Reps at or above upper bound (≥ top)\n if (var.rpeShift == 0) {\n /// Rows 1, 10, 19 — W= R= Reps≥top → IW, W↑ R= Reps≥top → IW, W↓ R= Reps≥top → IW\n weights[var.i] = var.increasedWeight\n } else if (var.rpeShift == -1) {\n /// Row 22 — W↓ R↓ Reps≥top → PW (deload with lighter weight; hold prescribed)\n if (var.weightShift != -1) {\n /// Row 4 — W= R↓ Reps≥top → IW, Row 13 — W↑ R↓ Reps≥top → IW\n weights[var.i] = var.increasedWeight\n }\n } else {\n /// rpeShift == 1 — always CW regardless of weight shift (W= → CW = PW)\n /// Row 7 — W= R↑ Reps≥top → CW, Row 16 — W↑ R↑ Reps≥top → CW, Row 25 — W↓ R↑ Reps≥top → CW\n weights[var.i] = completedWeights[var.i]\n }\n } else if (var.repsShift == 0) {\n /// Reps in working range\n if (var.rpeShift == -1) {\n /// Row 5 — W= R↓ In range → PW, Row 23 — W↓ R↓ In range → PW\n if (var.weightShift == 1) {\n /// Row 14 — W↑ R↓ In range → CW (heavier weight, lower RPE: anchor to what was done)\n weights[var.i] = completedWeights[var.i]\n }\n } else {\n /// rpeShift == 0 or 1 — always CW regardless of weight shift (W= → CW = PW)\n /// Row 2 — W= R= In range → CW\n /// Row 8 — W= R↑ In range → CW\n /// Row 11 — W↑ R= In range → CW\n /// Row 17 — W↑ R↑ In range → CW\n /// Row 20 — W↓ R= In range → CW\n /// Row 26 — W↓ R↑ In range → CW\n weights[var.i] = completedWeights[var.i]\n }\n } else {\n /// repsShift == -1 — clearly too few reps (< minReps)\n if (var.rpeShift == -1) {\n /// Row 6 — W= R↓ Reps<min → PW, Row 15 — W↑ R↓ Reps<min → PW, Row 24 — W↓ R↓ Reps<min → PW\n /// RPE dropped (intentional deload or fatigue management); hold prescribed weight\n } else {\n /// rpeShift == 0 or 1 — genuine failure to complete reps\n /// Row 3 — W= R= Reps<min → DW\n /// Row 9 — W= R↑ Reps<min → DW\n /// Row 12 — W↑ R= Reps<min → DW\n /// Row 18 — W↑ R↑ Reps<min → DW\n /// Row 21 — W↓ R= Reps<min → DW\n /// Row 27 — W↓ R↑ Reps<min → DW\n weights[var.i] = var.decreasedWeight\n }\n }\n\n /// If the current set matches the user-specified working set — update rm1 from its e1RM estimate, then reset the prompt to its default value\n if (state.workingSetToUpdateRm1 == var.i) {\n rm1 = var.e1rm\n }\n }\n state.workingSetToUpdateRm1 = state.defaultWorkingSetToUpdateRm1\n~}"}]}]}},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":180,"reminder":900},"units":"kg"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}