User Profile
doctorbim
Current program: PPLR
Main Lifts Progress
Bench Press
Barbell
🏋 Max lifted reps x weight: 4 x 250 lb
Squat
Barbell
🏋 Max lifted reps x weight: 6 x 290 lb
Overhead Press
Dumbbell
🏋 Max lifted reps x weight: 10 x 65 lb
Bench Press Close Grip
Barbell
🏋 Max lifted reps x weight: 10 x 155 lb
Squat
Smith Machine
🏋 Max lifted reps x weight: 6 x 225 lb
Deadlift
Barbell
🏋 Max lifted reps x weight: 8 x 135 lb
Rest Lifts Progress
Lat Pulldown
Cable
🏋 Max lifted reps x weight: 4 x 240 lb
T Bar Row
Leverage Machine
🏋 Max lifted reps x weight: 10 x 110 lb
Seated Row
Leverage Machine
🏋 Max lifted reps x weight: 12 x 220 lb
Skullcrusher
EZ Bar
🏋 Max lifted reps x weight: 12 x 80 lb
Leg Press
Leverage Machine
🏋 Max lifted reps x weight: 11 x 590 lb
Lunge
Dumbbell
🏋 Max lifted reps x weight: 8 x 60 lb
Bulgarian Split Squat
Dumbbell
🏋 Max lifted reps x weight: 12 x 55 lb
T Bar Row B
🏋 Max lifted reps x weight: 12 x 105 lb
Lat Pulldown Wide Grip
🏋 Max lifted reps x weight: 12 x 225 lb
Pull Up
Bodyweight
🏋 Max lifted reps x weight: 5 x 0 lb
Pullover
Leverage Machine
🏋 Max lifted reps x weight: 20 x 165 lb
Reverse Fly
Leverage Machine
🏋 Max lifted reps x weight: 17 x 105 lb
Shoulder Press
Leverage Machine
🏋 Max lifted reps x weight: 5 x 196 lb
Bench Press Volume
🏋 Max lifted reps x weight: 8 x 205 lb
Incline Bench Press
Dumbbell
🏋 Max lifted reps x weight: 8 x 85 lb
Triceps Dip
Leverage Machine
🏋 Max lifted reps x weight: 15 x 125 lb
Chest Fly
Leverage Machine
🏋 Max lifted reps x weight: 15 x 75 lb
Lateral Raise Volume
🏋 Max lifted reps x weight: 20 x 45 lb
Triceps Extension
Cable
🏋 Max lifted reps x weight: 10 x 27 lb
Hack Squat
Smith Machine
🏋 Max lifted reps x weight: 12 x 285 lb
Face Pull
Band
🏋 Max lifted reps x weight: 15 x 60 lb
Spoto Press
🏋 Max lifted reps x weight: 8 x 170 lb
Seated Leg Curl B
🏋 Max lifted reps x weight: 12 x 125 lb
Reverse Hyperextension
Leverage Machine
🏋 Max lifted reps x weight: 12 x 95 lb
Donkey Calf Raise
🏋 Max lifted reps x weight: 20 x 165 lb
Arsenal Strength Pendulum Squat
🏋 Max lifted reps x weight: 12 x 175 lb
Bicep Curl
Barbell
🏋 Max lifted reps x weight: 8 x 70 lb
Triceps Pushdown
Cable
🏋 Max lifted reps x weight: 20 x 120 lb
Lateral Raise
Leverage Machine
🏋 Max lifted reps x weight: 20 x 50 lb
Incline Curl
Dumbbell
🏋 Max lifted reps x weight: 10 x 30 lb
Hammer Curl
Dumbbell
🏋 Max lifted reps x weight: 12 x 35 lb
Overhead Press Volume
🏋 Max lifted reps x weight: 12 x 65 lb
Leg Extension
Leverage Machine
🏋 Max lifted reps x weight: 15 x 120 lb
Seated Leg Curl
Leverage Machine
🏋 Max lifted reps x weight: 15 x 130 lb
Seated Calf Raise
Leverage Machine
🏋 Max lifted reps x weight: 13 x 160 lb
Preacher Curl
EZ Bar
🏋 Max lifted reps x weight: 9 x 70 lb
Reverse Hyperextension
Band
🏋 Max lifted reps x weight: 15 x 115 lb
Standing Calf Raise
Dumbbell
🏋 Max lifted reps x weight: 15 x 225 lb
Incline Row
Dumbbell
🏋 Max lifted reps x weight: 8 x 125 lb
Pullover
Dumbbell
🏋 Max lifted reps x weight: 20 x 140 lb
Incline Chest Fly
Dumbbell
🏋 Max lifted reps x weight: 15 x 60 lb
Hack Squat
Barbell
🏋 Max lifted reps x weight: 9 x 175 lb
Lat Pulldown
Leverage Machine
🏋 Max lifted reps x weight: 10 x 90 lb
Lateral Raise
Cable
🏋 Max lifted reps x weight: 12 x 20 lb
Pec Deck
Leverage Machine
🏋 Max lifted reps x weight: 13 x 150 lb
Lateral Raise
Dumbbell
🏋 Max lifted reps x weight: 12 x 22.5 lb
Seated Calf Raise
Barbell
🏋 Max lifted reps x weight: 20 x 90 lb
Seated Row
Cable
🏋 Max lifted reps x weight: 10 x 170 lb
Preacher Curl
Dumbbell
🏋 Max lifted reps x weight: 6 x 85 lb
Kneeling Pulldown
Band
🏋 Max lifted reps x weight: 10 x 80 lb
Bicep Curl
Cable
🏋 Max lifted reps x weight: 6 x 29 lb
Incline Bench Press
Barbell
🏋 Max lifted reps x weight: 8 x 165 lb
Chest Fly
Cable
🏋 Max lifted reps x weight: 12 x 32.5 lb
Bent Over Row
Barbell
🏋 Max lifted reps x weight: 6 x 155 lb
Bent Over Row
Dumbbell
🏋 Max lifted reps x weight: 10 x 75 lb
Chest Fly
Dumbbell
🏋 Max lifted reps x weight: 12 x 30 lb
Chest Press
Leverage Machine
🏋 Max lifted reps x weight: 12 x 70 lb
Push Up
Bodyweight
🏋 Max lifted reps x weight: 10 x 0 lb
Cable Kickback
Cable
🏋 Max lifted reps x weight: 8 x 30 lb
Reverse Fly
Dumbbell
🏋 Max lifted reps x weight: 15 x 15 lb
Triceps Extension
Dumbbell
🏋 Max lifted reps x weight: 12 x 25 lb
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180s\naux: Bench Press / 3x4 @8 / 120s\nBent Over One Arm Row / 5x8 @8 / 90s\nSuperman / 3x8 @8 / 60s"},{"name":"Day 4","exerciseText":"aux: Deadlift / 3x6 65% / 180s\naux2: Bench Press / 4x10 65% / 120s\nStiff Leg Deadlift / 3x6 43% / 120s\nLat Pulldown / 4x8 @8 / 90s\nSkullcrusher / 4x8 @8 / 60s"}]},{"name":"Week 4","days":[{"name":"Day 1","exerciseText":"Squat / 5x5 71% / 180s\nBench Press / 5x5 71% / 180s"},{"name":"Day 2","exerciseText":"Deadlift / 5x5 71% / 180s\nBench Press / 3x3 67% / 120s\nFront Squat / 3x5 @8 / 120s\nSeated Wide Grip Row / 4x8 @8 / 90s"},{"name":"Day 3","exerciseText":"Box Squat / 3x5 69% / 180s\naux: Bench Press / 3x6 @8 / 120s\nBent Over One Arm Row / 5x8 @8 / 90s\nSuperman / 4x6 @8 / 60s"},{"name":"Day 4","exerciseText":"aux: Deadlift / 3x5 69% / 180s\naux2: Bench Press / 4x8 67% / 120s\nStiff Leg Deadlift / 3x6 46% / 120s\nLat Pulldown / 4x8 @8 / 90s\nSkullcrusher / 4x8 @8 / 60s"}]},{"name":"Week 5","days":[{"name":"Day 1","exerciseText":"Squat / 3x3 76%, 2x5 65% / 180s\nBench Press / 4x3 76%, 2x5 65% / 180s\nStiff Leg Deadlift[5-8] / 4x9 @8 / 120s\n// Hold each side for the number of seconds shown as reps\nSide Plank[5-8] / 3x30 @8 / 60s"},{"name":"Day 2","exerciseText":"Deadlift / 3x3 76%, 2x5 65% / 180s\nBench Press / 3x4 @8 / 120s\nSquat[5-15] / 2x5 62% / 120s\nSeated Wide Grip Row[5-11] / 4x10 @8 / 90s"},{"name":"Day 3","exerciseText":"// Paused squat - hold 2 seconds at the bottom\nBox Squat[5-8] / 4x4 @8 / 180s\nBench Press[5-11] / 6x5 67% / 120s\nLegs Up Bench Press[5-8] / 4x5 @8 / 120s\nDeadlift[5-11] / 2x5 62% / 120s\nLat Pulldown[5-11] / 4x10 @8 / 90s"},{"name":"Day 4","exerciseText":"// Paused deadlift - pause 2 seconds barely off floor\naux: Deadlift[5-15] / 4x4 @8 / 180s\n// Tempo bench - slow controlled descent, touch and go\naux2: Bench Press[5-8] / 3x6 @9 / 120s\nBench Press Close Grip[5-7] / 4x8 @8 / 120s\nBent Over One Arm Row[5-11] / 6x10 @8 / 90s"}]},{"name":"Week 6","days":[{"name":"Day 1","exerciseText":"Squat / 4x3 78%, 2x5 67% / 180s\nBench Press / 5x3 78%, 3x5 67% / 180s\nStiff Leg Deadlift / 4x8 @8 / 120s\nSide Plank / 4x30 @8 / 60s"},{"name":"Day 2","exerciseText":"Deadlift / 4x3 78%, 2x5 67% / 180s\nBench Press / 3x5 @8 / 120s\nSquat / 3x5 65% / 120s"},{"name":"Day 3","exerciseText":"Box Squat / 5x3 @8 / 180s\nBench Press / 6x4 69% / 120s\nLegs Up Bench Press / 4x4 @8 / 120s\nDeadlift / 3x5 65% / 120s"},{"name":"Day 4","exerciseText":"aux: Deadlift / 5x3 @8 / 180s\naux2: Bench Press / 3x12 @10 / 120s\nBench Press Close Grip / 4x7 @8 / 120s\nBent Over One Arm Row / 6x10 @8 / 90s"}]},{"name":"Week 7","days":[{"name":"Day 1","exerciseText":"Squat / 5x2 82%, 2x4 68% / 180s\nBench Press / 5x2 82%, 2x4 68% / 180s\nStiff Leg Deadlift / 4x8 @8 / 120s\nSide Plank / 4x45 @8 / 60s"},{"name":"Day 2","exerciseText":"Deadlift / 5x2 82%, 2x4 68% / 180s\nBench Press / 3x3 @8 / 120s\nSquat / 2x5 67% / 120s\nSeated Wide Grip Row / 4x8 @8 / 90s"},{"name":"Day 3","exerciseText":"Box Squat / 4x5 @9 / 180s\nBench Press / 6x3 71% / 120s\nLegs Up Bench Press / 4x3 @8 / 120s\nDeadlift / 2x5 67% / 120s\nLat Pulldown / 4x8 @8 / 90s"},{"name":"Day 4","exerciseText":"aux: Deadlift / 4x5 @8 / 180s\naux2: Bench Press / 4x7 @8 / 120s\nBench Press Close Grip / 5x6 @8 / 120s\nBent Over One Arm Row / 6x8 @8 / 90s"}]},{"name":"Week 8","days":[{"name":"Day 1","exerciseText":"Squat / 4x3 81%, 3x4 71% / 180s\nBench Press / 5x3 81%, 3x4 71% / 180s\nStiff Leg Deadlift / 4x7 @8 / 120s\nSide Plank / 4x45 @8 / 60s"},{"name":"Day 2","exerciseText":"Deadlift / 4x3 81%, 3x4 71% / 180s\nBench Press / 4x4 @8 / 120s\nSquat / 2x5 70% / 120s\nSeated Wide Grip Row / 4x8 @8 / 90s"},{"name":"Day 3","exerciseText":"Box Squat / 4x2 @9 / 180s\nBench Press / 6x5 65% / 120s\nLegs Up Bench Press / 4x4 @8 / 120s\nDeadlift / 2x4 70% / 120s\nLat Pulldown / 4x8 @8 / 90s"},{"name":"Day 4","exerciseText":"aux: Deadlift / 4x2 @9 / 180s\naux2: Bench Press / 2x7 @9 / 120s\nOverhead Press[8-11] / 3x8 @8 / 120s\nBent Over One Arm Row / 5x8 @8 / 90s"}]},{"name":"Week 9","days":[{"name":"Day 1","exerciseText":"Squat / 5x4 78%, 2x4 67% / 180s\nBench Press / 6x4 78%, 2x4 67% / 180s\nBent Over Row[9-11] / 4x8 @8 / 120s\n// Plank walkout or ab wheel\nPlank[9-11] / 3x20 @8 / 60s"},{"name":"Day 2","exerciseText":"Deadlift / 4x4 78%, 2x4 67% / 180s\n// Pin press bench - press from pins at chest height\nBench Press / 4x4 @8 / 120s\nSquat / 3x5 65% / 120s\nSeated Wide Grip Row / 4x8 @8 / 90s"},{"name":"Day 3","exerciseText":"Box Squat[9-11] / 3x4 @9 / 180s\nBench Press / 6x5 68% / 120s\nBench Press Close Grip[9-15] / 3x4 @8 / 120s\nDeadlift / 2x5 65% / 120s\nLat Pulldown / 4x8 @8 / 90s"},{"name":"Day 4","exerciseText":"aux: Deadlift / 3x4 @9 / 180s\naux2: Bench Press[9-15] / 2x5 @9 / 120s\nOverhead Press / 4x7 @8 / 120s\nBent Over One Arm Row / 5x8 @8 / 90s"}]},{"name":"Week 10","days":[{"name":"Day 1","exerciseText":"Squat / 6x3 81%, 2x4 70% / 180s\nBench Press / 7x4 81%, 2x4 70% / 180s\nBent Over Row / 4x6 @8 / 120s\nPlank / 4x20 @8 / 60s"},{"name":"Day 2","exerciseText":"Deadlift / 5x3 81%, 2x4 70% / 180s\nBench Press / 4x5 @8 / 120s\nSquat / 3x5 67% / 120s\nSeated Wide Grip Row / 4x8 @8 / 90s"},{"name":"Day 3","exerciseText":"Box Squat / 4x2 @9 / 180s\nBench Press / 6x4 71% / 120s\nBench Press Close Grip / 2x3 @9 / 120s\nDeadlift / 3x5 67% / 120s\nLat Pulldown / 4x8 @8 / 90s"},{"name":"Day 4","exerciseText":"aux: Deadlift / 4x2 @9 / 180s\naux2: Bench Press / 2x6 @9 / 120s\nOverhead Press / 3x8 @8 / 120s\nBent Over One Arm Row / 5x8 @8 / 90s"}]},{"name":"Week 11","days":[{"name":"Day 1","exerciseText":"Squat / 3x3 79%, 2x4 72% / 180s\nBench Press / 3x3 79%, 2x4 72% / 180s\nBent Over Row / 4x5 @8 / 120s\nPlank / 4x24 @8 / 60s"},{"name":"Day 2","exerciseText":"Deadlift / 3x3 79%, 2x4 72% / 180s\nBench Press / 4x3 @8 / 120s\nSquat / 3x4 70% / 120s\nSeated Wide Grip Row / 4x8 @8 / 90s"},{"name":"Day 3","exerciseText":"Box Squat / 2x3 @8 / 180s\nBench Press / 5x3 74% / 120s\nBench Press Close Grip / 2x2 @8 / 120s\nDeadlift / 3x4 70% / 120s\nLat Pulldown / 4x8 @8 / 90s"},{"name":"Day 4","exerciseText":"aux: Deadlift / 2x3 @8 / 180s\naux2: Bench Press / 2x5 @9 / 120s\nOverhead Press / 2x5 @8 / 120s\nBent Over One Arm Row / 5x8 @8 / 90s"}]},{"name":"Week 12","days":[{"name":"Day 1","exerciseText":"Squat / 1x3 @8, 6x5 62% / 180s\nBench Press / 1x3 @8, 7x5 62% / 180s\nOverhead Press[12-15] / 3x6 @9 / 120s"},{"name":"Day 2","exerciseText":"Deadlift / 1x3 @8, 6x5 62% / 180s\nBench Press / 3x4 @9 / 120s\n// High bar squat variation\nSquat / 3x4 @9 / 120s"},{"name":"Day 3","exerciseText":"Box Squat[12-15] / 1x3 @8, 2x4 @9 / 180s\nBench Press Close Grip / 3x3 @9 / 120s\nLegs Up Bench Press[12-15] / 2x5 @9 / 120s"},{"name":"Day 4","exerciseText":"aux: Deadlift / 1x3 @8, 3x5 @9 / 180s\naux2: Bench Press / 4x5 @8 / 120s"}]},{"name":"Week 13","days":[{"name":"Day 1","exerciseText":"Squat / 1x2 @8, 6x5 65% / 180s\nBench Press / 1x2 @8, 7x5 65% / 180s\nOverhead Press / 2x7 @9 / 120s"},{"name":"Day 2","exerciseText":"Deadlift / 1x2 @8, 6x5 65% / 180s\nBench Press / 3x5 @8 / 120s\nSquat / 2x3 @9 / 120s"},{"name":"Day 3","exerciseText":"Box Squat / 1x2 @8, 2x5 @9 / 180s\nBench Press Close Grip / 2x2 @9 / 120s\nLegs Up Bench Press / 2x6 @9 / 120s"},{"name":"Day 4","exerciseText":"aux: Deadlift / 1x2 @8, 3x4 @8 / 180s\naux2: Bench Press / 4x4 @8 / 120s"}]},{"name":"Week 14","days":[{"name":"Day 1","exerciseText":"Squat / 1x1 @8, 4x4 68% / 180s\nBench Press / 1x1 @9, 5x4 68% / 180s\nOverhead Press / 3x6 @8 / 120s"},{"name":"Day 2","exerciseText":"Deadlift / 1x1 @8, 4x4 68% / 180s\nBench Press / 3x2 @8 / 120s\nSquat / 3x4 @9 / 120s"},{"name":"Day 3","exerciseText":"Box Squat / 1x1 @8, 2x2 @9 / 180s\nBench Press Close Grip / 3x3 @8 / 120s\nLegs Up Bench Press / 2x3 @9 / 120s"},{"name":"Day 4","exerciseText":"aux: Deadlift / 1x1 @8, 3x2 @9 / 180s\naux2: Bench Press / 2x3 @9 / 120s"}]},{"name":"Week 15","days":[{"name":"Day 1","exerciseText":"Squat / 1x1 @8, 3x3 72% / 180s\nBench Press / 1x1 @9, 4x3 72% / 180s\nOverhead Press / 2x5 @9 / 120s"},{"name":"Day 2","exerciseText":"Deadlift / 1x1 @8, 3x3 72% / 180s\nBench Press / 3x4 @8 / 120s\nSquat / 2x2 @9 / 120s"},{"name":"Day 3","exerciseText":"Box Squat / 1x1 @8, 3x4 @8 / 180s\nBench Press Close Grip / 2x4 @9 / 120s\nLegs Up Bench Press / 2x4 @9 / 120s"},{"name":"Day 4","exerciseText":"aux: Deadlift / 1x1 @8, 3x4 @9 / 180s\naux2: Bench Press / 3x3 @8 / 120s"}]},{"name":"Week 16","days":[{"name":"Day 1","exerciseText":"// Competition day or max testing. Work up to a max single.\nSquat / 1x1 @10, 3x2 78% / 180s\n// Competition day or max testing. Work up to a max single.\nBench Press / 1x1 @10, 3x2 80% / 180s"},{"name":"Day 2","exerciseText":"Deadlift / 1x1 @10, 2x2 78% / 180s\nBench Press / 4x1 81% / 120s"},{"name":"Day 3","exerciseText":"Squat / 1x2 81%, 2x2 74% / 180s\nBench Press / 1x2 81%, 3x2 74% / 120s\nDeadlift / 1x2 78%, 2x2 71% / 180s"},{"name":"Day 4","exerciseText":"Squat / 2x3 71% / 180s\nBench Press / 3x3 74% / 120s\nDeadlift / 1x3 71% / 180s"}]}]},"exercises":[],"vtype":"program","days":[{"name":"Day 1","exercises":[],"id":"xnnbacqf"}],"deletedDays":[],"url":"https://www.calgarybarbell.com/16-week-program","isMultiweek":true,"name":"Calgary Barbell 16-Week","weeks":[],"nextDay":1,"shortDescription":"A 16-week powerlifting peaking program using percentage-based and RPE-based loading across 4 phases, with very high bench frequency (4x/week) and competition-specific exercise selection.","clonedAt":1775614839743,"description":"A 16-week powerlifting meet prep program by Bryce Krawczyk of Calgary Barbell. Progresses through four phases - accumulation, intensity, competition prep, and taper - using a hybrid of percentage-based and RPE-based loading. Bench press is trained 4x/week, squat and deadlift 3x/week. Designed for intermediate to advanced powerlifters preparing for a competition or wanting to peak their squat, bench, and deadlift.","tags":[],"deletedWeeks":[],"author":"Bryce Krawczyk","id":"dkuwprkk"},{"planner":{"name":"PPLR Conjugate (Westside Bench)","vtype":"planner","weeks":[{"name":"Week 1","days":[{"name":"Push A (ME Upper)","description":"**Max Effort week 1 of 4 — Floor Press.** ME variation rotates every week to prevent CNS burnout. DE day stays fixed: 9x3 speed bench at 50% 1RM, 60s rest.","exerciseText":"// **Floor Press (ME week 1 of 4)** — Use the safety pins or a thick mat to limit ROM and kill the stretch reflex. The `?+` sets ARE your work-up — start around 135, then 185, then 215, then your true max attempt. No back-off sets. New variation next week.\nme: Bench Press / 1x5 ?+, 1x3 ?+, 1x2 ?+, 1x1 ?+ / warmup: none / progress: none\n\n// **JM Press (as Skullcrusher)** — Do these as JM Presses: lower the bar toward your chin or throat (not forehead), then drive up and slightly forward. Primary triceps mover. Per Louie: *\"Triceps are the prime bench press mover.\"* Go heavy — treat this like a main lift, not an accessory.\njm: Skullcrusher / 4x5-8 / 115lb / progress: dp(5lb, 5, 8)\n\n// **DB OHP** — Sub-maximal. Shoulder stability and pressing volume only.\nmeA: Overhead Press, Dumbbell / 3x8-10 / 60lb / progress: dp(5lb, 8, 10)\n\n// **Bent-Over Row (chest-supported style)** — Use the chest pad if available, or brace against an incline bench. Build upper back on push day. The lats are the launchpad for the bench press. *Lower the bar with your lats, not your arms.*\npushA_row: Bent Over Row / 4x10-12 / 135lb / progress: dp(5lb, 10, 12)\n\n// **Face Pulls** — Rotator cuff health. Required every push day. Louie: *\"One sees a lot of shoulder and pec injuries, but seldom do you see a triceps injury.\"*\npushA_face: Face Pull / 3x15-20 / 45lb / progress: dp(2.5lb, 15, 20)\n\n// **Lateral Raise** — Medial delt accessory.\npushA_lat: Lateral Raise, Leverage Machine / 3x15-20 / 42.5lb / progress: dp(2.5lb, 15, 20)"},{"name":"Pull A","exerciseText":"revgrip: Lat Pulldown / 1x10-10, 1x9-10, 1x7-10 / 185lb / progress: dp(5lb, 8, 10)\nPullA: T Bar Row / 3x10-12 / 95lb / progress: dp(5lb, 10, 12)\nSeated Row, Leverage Machine / 2x13-15, 1x15-15 / 215lb / progress: dp(5lb, 12, 15)\nFace Pull / 3x15-20 / 45.5lb / progress: dp(2.5lb, 15, 20)\nBicep Curl, Barbell / 3x12-12 / 72.5lb / progress: dp(2.5lb, 10, 12)\nPreacher Curl, EZ Bar / 1x10-12, 1x8-12, 1x10-12 / 70lb / progress: dp(2.5lb, 10, 12)"},{"name":"Leg A","exerciseText":"Squat / 1x4-6 285lb, 2x4-6 255lb / warmup: 1x8 55%, 1x5 75% / progress: lp(5lb)\nArsenal Strength Pendulum Squat / 3x8-12 / 175lb / progress: dp(10lb, 8, 12)\nLunge, Dumbbell / 3x8-10 / 45lb / progress: dp(5lb, 8, 10)\nLeg Extension / 3x10-15 / 125lb / progress: dp(5lb, 10, 15)\nlegsA: Seated Leg Curl / 3x10-15 / 125lb / progress: dp(5lb, 10, 15)\nSeated Calf Raise, Leverage Machine / 4x12-15 / 182.5lb / progress: dp(2.5lb, 12, 15)"},{"name":"Push B (DE Upper)","description":"**Dynamic Effort day.** Bar speed is the adaptation target, not the weight.","exerciseText":"// **Speed Bench (DE)** — 9 sets x 3 reps at 135lb (≈50% 1RM). Rotate grip every 3 sets: close → medium → wide. Rest exactly 60 seconds. Move the bar as FAST as possible on every rep. Weight is intentionally light — you are training explosive neural drive. If the bar looks slow, the weight is too heavy.\nde: Bench Press / 9x3 135lb / 60s / warmup: none / progress: none\n\n// **Triceps Dip** — Volume triceps overload. Near failure every set.\nTriceps Dip, Leverage Machine / 4x8-12 / 115lb / progress: dp(5lb, 8, 12)\n\n// **Lat Pulldown** — Extra lat volume on DE day reinforces bench stability and bar path control.\ndeB_pull: Lat Pulldown / 4x10-15 / 190lb / progress: dp(5lb, 10, 15)\n\n// **Lateral Raise** — Shoulder volume and delt health.\npushB_lat: Lateral Raise, Leverage Machine / 4x12-15 / 42.5lb / progress: dp(2.5lb, 12, 15)\n\n// **Triceps Extension** — Finisher. Near failure.\nTriceps Extension, Cable / 3x8-12 / 29.5lb / progress: dp(2.5lb, 8, 12)"},{"name":"Pull B","exerciseText":"PullB: T Bar Row B / 3x10-12 / 100lb / progress: dp(5lb, 10, 12)\nwidegrip: Lat Pulldown Wide Grip / 1x15-15, 1x13-15, 1x10-15 / 205lb / progress: dp(5lb, 12, 15)\nPullover, Leverage Machine / 2x20-20, 1x16-20 / 140lb / progress: dp(5lb, 15, 20)\nReverse Fly, Leverage Machine / 3x15-20 / 105lb / progress: dp(2.5lb, 15, 20)\nIncline Curl / 3x11-12 / 37.5lb / progress: dp(2.5lb, 10, 12)\nHammer Curl / 3x10-12 / 37.5lb / progress: dp(2.5lb, 10, 12)"},{"name":"Legs B","exerciseText":"Leg Press / 1x8-12 390lb, 1x8-12 480lb, 1x8-12 587.5lb / progress: dp(10lb, 8, 12)\nLunge, Dumbbell / 3x8-10 / 45lb / progress: dp(5lb, 8, 10)\nBulgarian Split Squat / 3x11-12 / 50lb / progress: dp(5lb, 10, 12)\nlegsB: Seated Leg Curl B / 3x12-15 / 125lb / progress: dp(5lb, 12, 15)\nReverse Hyperextension, Leverage Machine / 3x8-10 / 95lb / progress: lp(5lb)\nDonkey Calf Raise / 4x15-20 / 165lb / progress: dp(5lb, 15, 20)"}]},{"name":"Week 2","days":[{"name":"Push A (ME Upper)","description":"**Max Effort week 2 of 4 — Close-Grip Bench Press.**","exerciseText":"// **Close-Grip Bench Press (ME week 2 of 4)** — Hands shoulder-width or slightly inside. Full ROM. Work up to a 1–3RM via the `?+` sets. Hammers triceps lockout strength and attacks the sticking point directly.\nme: Bench Press / 1x5 ?+, 1x3 ?+, 1x2 ?+, 1x1 ?+\njm: Skullcrusher / 4x5-8 / 115lb\nmeA: Overhead Press, Dumbbell / 3x8-10 / 60lb\npushA_row: Bent Over Row / 4x10-12 / 135lb\npushA_face: Face Pull / 3x15-20 / 45lb\npushA_lat: Lateral Raise, Leverage Machine / 3x15-20 / 42.5lb"},{"name":"Pull A","exerciseText":""},{"name":"Leg A","exerciseText":""},{"name":"Push B (DE Upper)","exerciseText":""},{"name":"Pull B","exerciseText":""},{"name":"Legs B","exerciseText":""}]},{"name":"Week 3","days":[{"name":"Push A (ME Upper)","description":"**Max Effort week 3 of 4 — Spoto Press.**","exerciseText":"// **Spoto Press (ME week 3 of 4)** — Pause the bar 1 inch above the chest. Do NOT touch down. Kills all momentum and forces power from a dead stop at the lift's hardest point. Work up to a 1–3RM via the `?+` sets.\nme: Bench Press / 1x5 ?+, 1x3 ?+, 1x2 ?+, 1x1 ?+\njm: Skullcrusher / 4x5-8 / 115lb\nmeA: Overhead Press, Dumbbell / 3x8-10 / 60lb\npushA_row: Bent Over Row / 4x10-12 / 135lb\npushA_face: Face Pull / 3x15-20 / 45lb\npushA_lat: Lateral Raise, Leverage Machine / 3x15-20 / 42.5lb"},{"name":"Pull A","exerciseText":""},{"name":"Leg A","exerciseText":""},{"name":"Push B (DE Upper)","exerciseText":""},{"name":"Pull B","exerciseText":""},{"name":"Legs B","exerciseText":""}]},{"name":"Week 4","days":[{"name":"Push A (ME Upper)","description":"**Max Effort week 4 of 4 — Incline Bench Press. Cycle resets to Floor Press next week.**","exerciseText":"// **Incline Bench Press (ME week 4 of 4)** — Barbell incline, medium-wide grip. Work up to a 3RM via the `?+` sets. Builds anterior delt and upper chest that transfers directly to flat bench power out of the bottom. Cycle resets to Floor Press next week.\nme: Bench Press / 1x5 ?+, 1x3 ?+, 1x2 ?+, 1x1 ?+\njm: Skullcrusher / 4x5-8 / 115lb\nmeA: Overhead Press, Dumbbell / 3x8-10 / 60lb\npushA_row: Bent Over Row / 4x10-12 / 135lb\npushA_face: Face Pull / 3x15-20 / 45lb\npushA_lat: Lateral Raise, Leverage Machine / 3x15-20 / 42.5lb"},{"name":"Pull A","exerciseText":""},{"name":"Leg A","exerciseText":""},{"name":"Push B (DE Upper)","exerciseText":""},{"name":"Pull B","exerciseText":""},{"name":"Legs B","exerciseText":""}]}]},"exercises":[],"vtype":"program","days":[],"url":"","isMultiweek":true,"name":"PPLR Conjugate (Westside Bench)","weeks":[],"nextDay":1,"shortDescription":"","clonedAt":1774990907160,"description":"","tags":[],"author":"","id":"jbhxqxrk"},{"planner":{"name":"6-Day PPL Powerbuilding (Ludlow)","vtype":"planner","weeks":[{"name":"Week 1","days":[{"name":"Push A","exerciseText":"/// Template: heavy compound — 5×3 working sets + 1 AMRAP back-off at 80% weight\n/// Set each main compound's starting weight to your 5-6RM\nmain_compound / used: none / 5x3, 1x3+ / 135lb / 120s \\\n / warmup: 1x5 40%, 1x3 60%, 1x1 80% \\\n / update: custom() {~\n if (setIndex == 0) {\n weights[6] = weights[1] * 0.8\n }\n ~} \\\n / progress: custom(increment: 5lb) {~\n if (completedReps[1] >= 3 && completedReps[2] >= 3 && completedReps[3] >= 3 && completedReps[4] >= 3 && completedReps[5] >= 3) {\n weights += state.increment\n }\n ~}\n\n// **Main compound** — set to your **5–6RM**. 5 heavy sets of 3, then 1 AMRAP at 80% auto-loaded. Add **5lb** when all 5 work sets are completed.\nBench Press / ...main_compound / 135lb\n\n// 3×8 · Rest 60s\nBehind The Neck Press / 3x8 / 65lb / 60s / warmup: none / progress: dp(5lb, 8, 12)\n\n// 3×10 · Rest 60s · Use a belt for added weight when bodyweight gets easy\nTriceps Dip / 3x10 0lb / 60s / warmup: none / progress: dp(5lb, 10, 15)\n\n// 5×10 · Rest 30s\nCable Crossover / 5x10 / 25lb / 30s / warmup: none / progress: dp(5lb, 10, 15)\n\n// 5×10 · Rest 30s\nTriceps Extension / 5x10 / 20lb / 30s / warmup: none / progress: dp(2.5lb, 10, 15)\n\n// 5×10 · Rest 15s\nLateral Raise / 5x10 / 15lb / 15s / warmup: none / progress: dp(2.5lb, 10, 15)"},{"name":"Pull A","exerciseText":"// **Main compound** — set to your **5–6RM**. Rack pull substituted for conventional deadlift. 5×3 + AMRAP at 80% auto-loaded. Add **10lb** when all 5 work sets are completed.\nRack Pull / ...main_compound / 185lb / progress: custom(increment: 10lb) { ...main_compound }\n\n// 3×8 · Rest 60s · Use a belt for added weight when bodyweight gets easy\nChin Up / 3x8 0lb / 60s / warmup: none / progress: dp(5lb, 8, 12)\n\n// 3×10 · Rest 60s\nChest Supported Row / 3x10 / 95lb / 60s / warmup: none / progress: dp(5lb, 10, 15)\n\n// 5×10 · Rest 30s\nShrug, Barbell / 5x10 / 95lb / 30s / warmup: none / progress: dp(5lb, 10, 15)\n\n// 5×10 · Rest 30s\nBicep Curl, Barbell / 5x10 / 45lb / 30s / warmup: none / progress: dp(2.5lb, 10, 15)\n\n// 5×10 · Rest 15s — cable or dumbbell variation\nReverse Fly / 5x10 / 15lb / 15s / warmup: none / progress: dp(2.5lb, 10, 15)"},{"name":"Legs A","exerciseText":"// **Main compound** — set to your **5–6RM**. Pendulum squat substituted for barbell back squat. 5×3 + AMRAP at 80% auto-loaded.\nPendulum Squat / ...main_compound / 135lb\n\n// 3×8 · Rest 60s\nGood Morning / 3x8 / 65lb / 60s / warmup: none / progress: dp(5lb, 8, 12)\n\n// 3×10 · Rest 60s\nLeg Press / 3x10 / 180lb / 60s / warmup: none / progress: dp(10lb, 10, 15)\n\n// 5×10 · Rest 30s\nReverse Hyperextension / 5x10 0lb / 30s / warmup: none / progress: dp(5lb, 10, 15)\n\n// 5×10 · Rest 30s\nSeated Leg Curl / 5x10 / 40lb / 30s / warmup: none / progress: dp(5lb, 10, 15)\n\n// 5×10 · Rest 15s\nStanding Calf Raise / 5x10 / 45lb / 15s / warmup: none / progress: dp(5lb, 10, 15)"},{"name":"Push B","exerciseText":"// **Main compound** — set to your **5–6RM**. 5 heavy sets of 3, then 1 AMRAP at 80% auto-loaded. Add **2.5lb** when all 5 work sets are completed.\nOverhead Press / ...main_compound / 95lb / progress: custom(increment: 2.5lb) { ...main_compound }\n\n// 3×8 · Rest 60s\nIncline Bench Press / 3x8 / 95lb / 60s / warmup: none / progress: dp(5lb, 8, 12)\n\n// 3×10 · Rest 60s\nBench Press Close Grip / 3x10 / 95lb / 60s / warmup: none / progress: dp(5lb, 10, 15)\n\n// 5×10 · Rest 30s\nPec Deck / 5x10 / 50lb / 30s / warmup: none / progress: dp(5lb, 10, 15)\n\n// 5×10 · Rest 30s\nTriceps Pushdown / 5x10 / 30lb / 30s / warmup: none / progress: dp(2.5lb, 10, 15)\n\n// 5×10 · Rest 15s\nLateral Raise, Cable / 5x10 / 10lb / 15s / warmup: none / progress: dp(2.5lb, 10, 15)"},{"name":"Pull B","exerciseText":"// **Main compound** — set to your **5–6RM**. Trap bar deadlift substituted for snatch-grip deadlift. 5×3 + AMRAP at 80% auto-loaded. Add **10lb** when all 5 work sets are completed.\nTrap Bar Deadlift / ...main_compound / 205lb / progress: custom(increment: 10lb) { ...main_compound }\n\n// 3×8 · Rest 60s\nBent Over Row / 3x8 / 95lb / 60s / warmup: none / progress: dp(5lb, 8, 12)\n\n// 3×10 · Rest 60s · Use a belt for added weight when bodyweight gets easy\nPull Up / 3x10 0lb / 60s / warmup: none / progress: dp(5lb, 10, 15)\n\n// 5×10 · Rest 30s\nBent Over One Arm Row / 5x10 / 45lb / 30s / warmup: none / progress: dp(5lb, 10, 15)\n\n// 5×10 · Rest 30s\nIncline Curl / 5x10 / 20lb / 30s / warmup: none / progress: dp(2.5lb, 10, 15)\n\n// 5×10 · Rest 15s — leverage machine variation\nReverse Fly, Leverage Machine / 5x10 / 15lb / 15s / warmup: none / progress: dp(2.5lb, 10, 15)"},{"name":"Legs B","exerciseText":"// **Main compound** — set to your **5–6RM**. Front squat as secondary leg compound. 5×3 + AMRAP at 80% auto-loaded.\nFront Squat / ...main_compound / 95lb\n\n// 3×8 · Rest 60s\nRomanian Deadlift, Barbell / 3x8 / 95lb / 60s / warmup: none / progress: dp(5lb, 8, 12)\n\n// 3×10 · Rest 60s\nHip Thrust / 3x10 / 135lb / 60s / warmup: none / progress: dp(10lb, 10, 15)\n\n// 5×10 · Rest 30s\nLunge, Dumbbell / 5x10 / 30lb / 30s / warmup: none / progress: dp(5lb, 10, 15)\n\n// 5×10 · Rest 30s\nLeg Extension / 5x10 / 50lb / 30s / warmup: none / progress: dp(5lb, 10, 15)\n\n// 5×10 · Rest 15s\nHanging Leg Raise / 5x10 0lb / 15s / warmup: none"}]}]},"exercises":[],"vtype":"program","days":[],"url":"","isMultiweek":false,"name":"6-Day PPL Powerbuilding (Ludlow)","weeks":[],"nextDay":1,"shortDescription":"","clonedAt":1774316133061,"description":"","tags":[],"author":"","id":"kggmyshh"},{"planner":{"name":"PPLR Hypertrophy","vtype":"planner","weeks":[{"name":"Week 1","days":[{"name":"Push A","description":"Chest Focus + Triceps + Lateral Delt","exerciseText":"Bench Press / 4x8 / 190lb / warmup: 1x8 50%, 1x5 70% / progress: dp(5lb, 8, 10)\nSpoto Press / 3x8 / 165lb / progress: dp(5lb, 8, 10)\nOverhead Press, Dumbbell / 3x10 / 65lb / progress: dp(5lb, 10, 12)\nChest Fly, Leverage Machine / 3x12 / 72.5lb / progress: dp(2.5lb, 12, 15)\npushA: Lateral Raise, Leverage Machine / 4x15 / 47.5lb / progress: dp(2.5lb, 15, 20)\nSkullcrusher / 3x10 / 80lb / progress: dp(5lb, 10, 12)\nTriceps Pushdown / 4x12 / 60lb / progress: dp(2.5lb, 12, 15)"},{"name":"Pull A","description":"Vertical Pull + Row + Rear Delt + Bicep","exerciseText":"revgrip: Lat Pulldown / 4x10 / 200lb / progress: dp(5lb, 10, 12)\nPull Up / 3x8 / 0lb / warmup: none / update: custom() {~\n if (setIndex == 0) {\n weights = bodyweight\n }\n ~}\nPullA: T Bar Row / 4x10 / 105lb / progress: dp(5lb, 10, 12)\nSeated Row, Leverage Machine / 3x12 / 210lb / progress: dp(5lb, 12, 15)\nFace Pull / 3x16 / 42.5lb / progress: dp(2.5lb, 15, 20)\nBicep Curl, Barbell / 3x10 / 67.5lb / progress: dp(2.5lb, 10, 12)\nPreacher Curl, EZ Bar / 3x10 / 65lb / progress: dp(2.5lb, 10, 12)"},{"name":"Leg A","description":"Quad Focus + Hamstring + Calf + Abs","exerciseText":"Squat / 4x8 / 235lb / warmup: 1x8 50%, 1x5 70% / progress: dp(5lb, 8, 10)\nArsenal Strength Pendulum Squat / 3x10 / 175lb / progress: dp(10lb, 10, 12)\nLeg Extension / 4x12 / 115lb / progress: dp(5lb, 12, 15)\nlegsA: Seated Leg Curl / 3x12 / 120lb / progress: dp(5lb, 12, 15)\nLunge, Dumbbell / 3x10 / 50lb / progress: dp(5lb, 10, 12)\nSeated Calf Raise, Leverage Machine / 4x12 / 175lb / progress: dp(2.5lb, 12, 15)\nCrunch, Cable / 3x12 / 47.5lb / warmup: none / progress: dp(5lb, 12, 15)\nHanging Leg Raise / 3x12 / 0lb / warmup: none"},{"name":"Push B","description":"Shoulder Focus + Chest Volume + Lateral Delt + Triceps","exerciseText":"isoShoulderB: Shoulder Press, Leverage Machine / 4x10 / 110lb / warmup: 1x8 65lb / progress: dp(5lb, 10, 12)\nflatB: Bench Press Volume / 3x10 / 185lb / progress: dp(5lb, 10, 12)\nIncline Bench Press, Dumbbell / 3x10 / 50lb / progress: dp(5lb, 10, 12)\nTriceps Dip, Leverage Machine / 3x10 / 130lb / progress: dp(5lb, 10, 12)\npushB: Lateral Raise Volume / 4x15 / 45lb / progress: dp(2.5lb, 15, 20)\nTriceps Extension, Cable / 3x12 / 30lb / progress: dp(2.5lb, 12, 15)"},{"name":"Pull B","description":"Row + Lat Pulldown + Pullover + Rear Delt + Bicep","exerciseText":"PullB: T Bar Row B / 4x10 / 105lb / progress: dp(5lb, 10, 12)\nwidegrip: Lat Pulldown Wide Grip / 4x12 / 195lb / progress: dp(5lb, 12, 15)\nPull Up / 3x8 / 0lb / warmup: none\nPullover, Leverage Machine / 3x15 / 155lb / progress: dp(5lb, 15, 20)\nReverse Fly, Leverage Machine / 3x18 / 100lb / progress: dp(2.5lb, 15, 20)\nIncline Curl / 3x10 / 35lb / progress: dp(2.5lb, 10, 12)\nHammer Curl / 3x10 / 35lb / progress: dp(2.5lb, 10, 12)"},{"name":"Legs B","description":"Posterior Chain + Hamstring + Calf + Abs","exerciseText":"Leg Press / 3x10 / 475lb / progress: dp(10lb, 10, 12)\nBulgarian Split Squat / 3x10 / 55lb / progress: dp(5lb, 10, 12)\nlegsB: Seated Leg Curl B / 4x12 / 120lb / progress: dp(5lb, 12, 15)\nReverse Hyperextension, Leverage Machine / 3x10 / 95lb / progress: dp(5lb, 10, 12)\nDonkey Calf Raise / 4x15 / 160lb / progress: dp(5lb, 15, 20)\nAb Wheel / 3x10 / 0lb / warmup: none\nCrunch, Cable / 3x12 / 47.5lb / warmup: none"}]}]},"exercises":[],"vtype":"program","days":[],"url":"","isMultiweek":false,"name":"PPLR Hypertrophy","weeks":[],"nextDay":1,"shortDescription":"","clonedAt":1776879523489,"description":"","tags":[],"author":"","id":"pynzhehe"},{"deletedExercises":[],"planner":{"name":"PPLR 2","vtype":"planner","weeks":[{"name":"Week 1","days":[{"name":"Push 1","exerciseText":"Bench Press, Barbell / 4x4-6 / 180s / progress: lp(5lb)\npush1: Overhead Press, Dumbbell / 3x6-10 / 150s / progress: lp(2.5lb)\npush1: Incline Bench Press, Dumbbell / 3x8-12 / 105s / progress: dp(5lb, 8, 12)\nLateral Raise, Leverage Machine / 4x10-15 / 60s / progress: dp(2.5lb, 10, 15)\nSkullcrusher, EZ Bar / 4x8-12 / 75s / progress: dp(5lb, 8, 12)\npush1: Triceps Pushdown, Cable / 3x12-15 / 60s / progress: dp(2.5lb, 12, 15)"},{"name":"Pull 1","exerciseText":"pull1: T Bar Row, Leverage Machine / 1x3-5, 2x3-5 / 240s / progress: dp(5lb, 8, 12)\npull1: Lat Pulldown, Cable / 3x6-10 / 150s / progress: dp(5lb, 6, 10)\nSeated Row, Cable / 3x10-15 / 75s / progress: dp(5lb, 10, 15)\nFace Pull, Cable / 4x15-20 / 60s / progress: dp(2.5lb, 15, 20)\nBicep Curl, Barbell / 4x8-12 / 75s / progress: dp(2.5lb, 8, 12)\nHammer Curl, Dumbbell / 3x10-15 / 60s / progress: dp(2.5lb, 10, 15)"},{"name":"Leg 1","exerciseText":"Squat, Barbell / 4x6-8 / 180s / progress: lp(5lb)\nLeg Press, Leverage Machine / 3x10-15 / 105s / progress: dp(10lb, 10, 15)\nLeg Extension, Leverage Machine / 4x12-15 / 60s / progress: dp(5lb, 12, 15)\nSeated Leg Curl, Leverage Machine / 4x10-15 / 60s / progress: dp(5lb, 10, 15)\nStanding Calf Raise, Leverage Machine / 5x10-15 / 52s / progress: dp(5lb, 10, 15)"},{"name":"Push 2","exerciseText":"push2: Incline Bench Press, Dumbbell / 4x8-12 / 105s / progress: dp(5lb, 8, 12)\npush2: Overhead Press, Dumbbell / 4x10-15 / 75s / progress: dp(5lb, 10, 15)\nChest Fly, Dumbbell / 3x12-15 / 75s / progress: dp(2.5lb, 12, 15)\nCable Crossover, Cable / 3x12-15 / 60s / progress: dp(2.5lb, 12, 15)\npush2: Triceps Pushdown, Cable / 4x10-15 / 60s / progress: dp(2.5lb, 10, 15)\nFront Raise, Dumbbell / 3x12-15 / 60s / progress: dp(2.5lb, 12, 15)"},{"name":"Pull 2","exerciseText":"pull2: Lat Pulldown, Cable / 3x6-10 / 150s / progress: dp(5lb, 6, 10)\npull2: T Bar Row, Leverage Machine / 3x8-12 / 105s / progress: dp(5lb, 8, 12)\nBent Over One Arm Row, Dumbbell / 3x8-12 / 75s / progress: dp(5lb, 8, 12)\nReverse Fly, Leverage Machine / 4x15-20 / 60s / progress: dp(2.5lb, 15, 20)\nPreacher Curl, EZ Bar / 4x10-15 / 75s / progress: dp(2.5lb, 10, 15)"},{"name":"Leg 2","exerciseText":"Reverse Hyperextension, Leverage Machine / 4x8-12 / 150s / progress: lp(5lb)\nHip Thrust, Barbell / 4x8-12 / 105s / progress: dp(10lb, 8, 12)\nBulgarian Split Squat, Dumbbell / 3x10-15 / 75s / progress: dp(5lb, 10, 15)\nLying Leg Curl, Leverage Machine / 4x12-15 / 60s / progress: dp(5lb, 12, 15)\nSeated Calf Raise, Leverage Machine / 5x15-20 / 52s / progress: dp(5lb, 15, 20)"}]}]},"exercises":[],"vtype":"program","days":[],"deletedDays":[],"url":"","isMultiweek":false,"name":"PPLR 2","weeks":[],"nextDay":1,"shortDescription":"","clonedAt":1773541357095,"description":"","tags":[],"deletedWeeks":[],"author":"","id":"qpsbhcuc"},{"deletedExercises":[],"planner":{"name":"PPLR","vtype":"planner","weeks":[{"name":"Week 1","days":[{"name":"Push A","exerciseText":"Bench Press / 1x3-5 250lb, 2x5-6 210lb / warmup: 1x8 55%, 1x5 75% / progress: custom(benchTop: 250lb) {~\n if (completedReps[1] >= 5) {\n state.benchTop += 5lb\n }\n weights[1] = state.benchTop\n weights[2] = roundWeight(state.benchTop * 0.84)\n weights[3] = roundWeight(state.benchTop * 0.84)\n ~}\nSpoto Press / 3x6-8 / 175lb / progress: dp(5lb, 6, 8)\nOverhead Press, Dumbbell / 3x8-10 / 70lb / progress: dp(5lb, 8, 10)\nSkullcrusher / 3x8-12 / 85lb / progress: dp(5lb, 8, 12)\nTriceps Pushdown / 3x8-12 62.5lb, 1x8-12 64.5lb / progress: dp(2.5lb, 8, 12)\npushA: Lateral Raise, Leverage Machine / 4x15-20 / 52.5lb / progress: dp(2.5lb, 15, 20)","description":"Bench Focus + Triceps + Medial Delt"},{"name":"Pull A","exerciseText":"revgrip: Lat Pulldown / 3x9-10 / 210lb / progress: dp(5lb, 8, 10)\nPull Up / 3x5 / 0lb / warmup: none / update: custom() {~\n if (setIndex == 0) {\n weights = bodyweight\n }\n ~}\nPullA: T Bar Row / 3x11-12 / 110lb / progress: dp(5lb, 10, 12)\nSeated Row, Leverage Machine / 3x13-15 / 220lb / progress: dp(5lb, 12, 15)\nFace Pull / 3x16-20 / 45.5lb / progress: dp(2.5lb, 15, 20)\nBicep Curl, Barbell / 3x9-12 / 72.5lb / progress: dp(2.5lb, 10, 12)\nPreacher Curl, EZ Bar / 1x10-12, 1x8-12, 1x10-12 / 70lb / progress: dp(2.5lb, 10, 12)","description":"Vertical Pull + Row + Rear Delt + Bicep"},{"name":"Leg A","exerciseText":"Squat / 1x4-6 295lb, 2x4-6 262.5lb / warmup: 1x8 55%, 1x5 75% / progress: custom(squatTop: 295lb) {~\n if (completedReps[1] >= 6) {\n state.squatTop += 5lb\n }\n weights[1] = state.squatTop\n weights[2] = roundWeight(state.squatTop * 0.897)\n weights[3] = roundWeight(state.squatTop * 0.897)\n ~}\nArsenal Strength Pendulum Squat / 3x8-12 / 185lb / progress: dp(10lb, 8, 12)\nLunge, Dumbbell / 3x8-10\nLeg Extension / 3x10-15 / 125lb / progress: dp(5lb, 10, 15)\nlegsA: Seated Leg Curl / 3x10-15 / 125lb / progress: dp(5lb, 10, 15)\nSeated Calf Raise, Leverage Machine / 4x12-15 / 182.5lb / progress: dp(2.5lb, 12, 15)\n// Weighted cable crunch — focus on a full contraction at the bottom\nCrunch, Cable / 3x10 / 50lb / warmup: none / progress: dp(5lb, 10, 12)\n// Hanging leg raise — control the descent, no swinging\nHanging Leg Raise / 3x12 / 0lb / warmup: none","description":"Squat Focus + Hamstring + Calf + Abs"},{"name":"Push B","exerciseText":"// Arsenal Strength Reloaded ISO Shoulder Press\nisoShoulderB: Shoulder Press, Leverage Machine / 1x3-5 150lb, 2x6-8 117.5lb / warmup: 1x8 70lb / progress: custom(shoulderTop: 150lb) {~\n if (completedReps[1] >= 5) {\n state.shoulderTop += 5lb\n }\n weights[1] = state.shoulderTop\n weights[2] = roundWeight(state.shoulderTop * 0.786)\n weights[3] = roundWeight(state.shoulderTop * 0.786)\n ~}\nflatB: Bench Press Volume / 2x6-8 / 210lb / progress: dp(5lb, 6, 8)\nIncline Bench Press, Dumbbell / 3x8-12 / 55lb / progress: dp(5lb, 8, 12)\nTriceps Dip, Leverage Machine / 3x8-10 / 135lb / progress: dp(5lb, 8, 10)\nChest Fly, Leverage Machine / 3x12-15 / 75lb / progress: dp(2.5lb, 12, 15)\npushB: Lateral Raise Volume / 4x12-15 / 47.5lb / progress: dp(2.5lb, 12, 15)\nTriceps Extension, Cable / 3x8-12 / 32lb / progress: dp(2.5lb, 8, 12)","description":"OHP Focus + Upper Chest + Dip + Fly + Delt + Tricep"},{"name":"Pull B","exerciseText":"PullB: T Bar Row B / 3x10-12 / 110lb / progress: dp(5lb, 10, 12)\nwidegrip: Lat Pulldown Wide Grip / 3x13-15 / 205lb / progress: dp(5lb, 12, 15)\nPull Up / 3x5 / 0lb\nPullover, Leverage Machine / 1x20-20, 2x16-20 / 165lb / progress: dp(5lb, 15, 20)\nReverse Fly, Leverage Machine / 3x18-20 / 105lb / progress: dp(2.5lb, 15, 20)\nIncline Curl / 3x11-12 / 37.5lb / progress: dp(2.5lb, 10, 12)\nHammer Curl / 3x10-12 / 37.5lb / progress: dp(2.5lb, 10, 12)","description":"Row + Standard Lat Pulldown + Pullover + Rear Delt + Bicep"},{"name":"Legs B","exerciseText":"Leg Press / 2x8-12 490lb, 1x8-12 545lb / progress: dp(10lb, 8, 12)\nLunge, Dumbbell / 3x8-10\nBulgarian Split Squat / 3x10-12 / 60lb / progress: dp(5lb, 10, 12)\nlegsB: Seated Leg Curl B / 3x13-15 / 125lb / progress: dp(5lb, 12, 15)\nReverse Hyperextension, Leverage Machine / 3x8-10 / 100lb / progress: dp(5lb, 8, 10)\nDonkey Calf Raise / 4x15-20 / 170lb / progress: dp(5lb, 15, 20)\n// Ab wheel rollout — brace hard, go only as far as you can without losing lower back position\nAb Wheel / 3x8 / 0lb / warmup: none\n// Weighted cable crunch — same as Leg A\nCrunch, Cable / 3x10 / 50lb","description":"Hamstring + Posterior Chain + Unilateral + Calf + Abs"}]}]},"exercises":[],"vtype":"program","days":[],"deletedDays":[],"url":"","isMultiweek":false,"name":"PPLR","weeks":[],"nextDay":3,"shortDescription":"","clonedAt":1773540341925,"description":"","tags":[],"deletedWeeks":[],"author":"","id":"ywhgfskx"}],"stats":{"weight":{},"length":{},"percentage":{}}}