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(92.5%) / 92.5%\nt2: Incline Bench Press / 3x5 (76%) / 76%","id":"qxppifri"},{"name":"Day 2","exerciseText":"","id":"hleluchi"},{"name":"Day 3","exerciseText":"","id":"jihhazbp"},{"name":"Day 4","exerciseText":"","id":"yhklpfth"}],"id":"odsttevd"},{"name":"Week 9","days":[{"name":"Day 1","exerciseText":"t1: Bench Press / 2x2 (90%), 1x2+ (90%) / 90%\nt2: Incline Bench Press / 2x4 (80%), 1x4+ (80%) / 80%","id":"zetkzkym"},{"name":"Day 2","exerciseText":"","id":"widhkovr"},{"name":"Day 3","exerciseText":"","id":"qgckxgre"},{"name":"Day 4","exerciseText":"","id":"ywgazont"}],"id":"cvikfqrp"},{"name":"Week 10","days":[{"name":"Day 1","exerciseText":"t1: Bench Press / 1x1 (95%) / 95%\nt2: Incline Bench Press / 4x3 (85%), 1x3+ (85%) / 85%\nt3: Arnold Press / 2x10+ (75%) / 75%","id":"bodfzixx"},{"name":"Day 2","exerciseText":"","id":"jalbwlys"},{"name":"Day 3","exerciseText":"","id":"filgxrwp"},{"name":"Day 4","exerciseText":"","id":"hmvhtild"}],"id":"pzdhukry"},{"name":"Week 11","days":[{"name":"Day 1","exerciseText":"t1: Bench Press / 3x2 (85%), 1x2+ (85%) / 85%","id":"osxgfxbw"},{"name":"Day 2","exerciseText":"","id":"rwdowamf"},{"name":"Day 3","exerciseText":"","id":"utvvujfw"},{"name":"Day 4","exerciseText":"","id":"pwoyjmjl"}],"id":"cfavtwpl"},{"name":"Week 12","days":[{"name":"Day 1","exerciseText":"// **T1**. It's **week 12**, time to test your **1RM**. Do that, and then set the weight\n// you did (by long press on the set), and tap to complete the set.\nt1: Bench Press / 1x1 (95%) / 95%","id":"rnbregem"},{"name":"Day 2","exerciseText":"","id":"fpeatbap"},{"name":"Day 3","exerciseText":"","id":"nbmajohw"},{"name":"Day 4","exerciseText":"","id":"bzbhfhws"}],"id":"wxvvjwbt"}]},"exercises":[],"days":[],"deletedDays":[],"url":"https://www.gainzfever.com/","isMultiweek":true,"name":"GZCL: The Rippler","weeks":[],"nextDay":3,"shortDescription":"A 12-week GZCL program optimizing bi-weekly undulation in intensity, weight and reps. A good next step after GZCLP.","clonedAt":1742773414025,"description":"<p>A four-day upper/lower, with bi-weekly undulation in intensity, weight and reps.</p>\n\n<p>More volume and slower progression than in GZCLP, which makes it a good program for intermediate lifters.</p>\n<p>The bi-weekly waving patterns of weight change and gradual reducing of volume and increasing the weight makes it quite fun to follow!</p>\n\n<p>Please read the <a href=\"https://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html\" target=\"_blank\">program explanation</a> before start!</p>","tags":[],"deletedWeeks":[],"author":"Cody Lefever","vtype":"program","id":"gzcl-the-rippler"},{"planner":{"name":"GZCLP: Blacknoir version","vtype":"planner","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"/// The GZCLP logic is pretty tricky, so the code below may look intimidating.\n/// If you want to figure it out how it works, watch this video:\n/// https://www.youtube.com/watch?v=1sOr8pS9tl4\n///\n/// But if you just want to tweak the program slightly and add/change some T3s,\n/// simply add them at the end of each day, reusing t3: Lat Pulldown.\n/// As an example, there're some optional T3s commented out below (i.e. prefixed with ///).\n/// Remove triple slashes (///) there if you want to add them to the program.\n\n// **T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T1**.\n\n// **T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, long press **5RM Test** set, and set the weight you did\n// * Tap on the \"New 5RM\" set to mark it completed\nt1_modified: Squat / 2x5, 1x5+ / 3x3, 1x3+ / 4x2, 1x2+ / 1x5 (5RM Test) / 260lb / progress: custom(increase: 5lb) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (setVariationIndex == 4) {\n descriptionIndex = 2\n setVariationIndex = 1\n weights = completedWeights[1] * 0.85\n rm1 = completedWeights[1] / rpeMultiplier(5, 10)\n } else if (completedReps >= reps) {\n weights = completedWeights[ns] + state.increase\n } else if (setVariationIndex == 3) {\n descriptionIndex = 3\n setVariationIndex += 1\n } else {\n setVariationIndex += 1\n }\n~}\n\n\n// **T2**. Start with **55% of 1RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T2**.\nt2_modified: Incline Bench Press / 4x8 / 4x6 / 4x4 / 135lb / progress: custom(stage1weight: 0lb, increase: 5lb, stage3increase: 10lb) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (completedReps >= reps) {\n weights = completedWeights[ns] + state.increase\n } else if (setVariationIndex == 1) {\n state.stage1weight = completedWeights[ns]\n setVariationIndex += 1\n } else if (setVariationIndex == 2) {\n setVariationIndex += 1\n } else {\n setVariationIndex = 1\n weights = state.stage1weight + state.stage3increase\n }\n~}\n\n// **T3**.\nt3_modified: Lat Pulldown / 3x12, 1x12+ / 100lb 90s / warmup: none / progress: custom() {~\n if (completedReps[ns] >= 15) {\n weights = completedWeights[ns] + 5lb\n }\n~}\n\nt3_modified: Bicep Curl, EZ Bar / 2x8, 1x8+ / 75lb 90s / warmup: none / progress: custom() {~\n if (completedReps[ns] >= 10) {\n weights = completedWeights[ns] + 5lb\n }\n~}\n\n/// Other variations of T1 and T3:\n/// To use them, remove 'used: none' - or reuse those exercises\n/// in your other exercises.\nt1_advanced: Squat / used: none / 4x5, 1x5+ / 2x5, 1x5+ / 2x3, 1x3+ / 1x5 (5RM Test) / 75% / progress: custom(increase: 5lb) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (setVariationIndex == 4) {\n descriptionIndex = 2\n setVariationIndex = 1\n weights = completedWeights[1] * 0.85\n rm1 = completedWeights[1] / rpeMultiplier(5, 10)\n } else if (completedReps >= reps) {\n weights = completedWeights[ns] + state.increase\n } else if (setVariationIndex == 3) {\n descriptionIndex = 3\n setVariationIndex += 1\n } else {\n setVariationIndex += 1\n }\n~}\n\n\nt3_linear: Lat Pulldown / used: none / 3x15 / 3x12 / 3x8 / 60% 90s / progress: custom(stage1weight: 0lb, increase: 5lb, stage3increase: 10lb) {~\n if (completedReps >= reps) {\n weights = completedWeights[ns] + state.increase\n } else if (setVariationIndex == 1) {\n state.stage1weight = completedWeights[ns]\n setVariationIndex += 1\n } else if (setVariationIndex == 2) {\n setVariationIndex += 1\n } else {\n setVariationIndex = 1\n weights = state.stage1weight + state.stage3increase\n }\n~}","id":"ehdifsfq"},{"name":"Day 2","exerciseText":"// **T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T1**.\n\n// **T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, long press **5RM Test** set, and set the weight you did\n// * Tap on the \"New 5RM\" set to mark it completed\nt1_modified: Overhead Press / 2x5, 1x5+ / 3x3, 1x3+ / 4x2, 1x2+ / 1x5 (5RM Test) / 107.5lb / progress: custom(increase: 2.5lb) { ...t1_modified: Squat }\n\n\n// **T2**. Start with **55% of 1RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T2**.\nt2_modified: Deadlift / 4x8 / 4x6 / 4x4 / 245lb / progress: custom(stage3increase: 15lb) { ...t2_modified: Incline Bench Press }\n\n// **T3**.\nt3_modified: Incline Row / ...t3_modified: Lat Pulldown[1] / 45lb / warmup: none\n// **T3**.\nt3_modified: Triceps Pushdown / ...t3_modified: Bicep Curl, EZ Bar[1] / 57.5lb","id":"oodjbjkl"},{"name":"Day 3","exerciseText":"// **T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T1**.\n\n// **T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, long press **5RM Test** set, and set the weight you did\n// * Tap on the \"New 5RM\" set to mark it completed\nt1_modified: Bench Press / 2x5, 1x5+ / 3x3, 1x3+ / ! 4x2, 1x2+ / 1x5 (5RM Test) / 195lb / progress: custom() { ...t1_modified: Squat }\n\n\n// **T2**. Start with **55% of 1RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T2**.\nt2_modified: Bulgarian Split Squat / 4x8 / ! 4x6 / 4x4 / 30lb / warmup: none / progress: custom(stage1weight: 30lb) { ...t2_modified: Incline Bench Press }\n\n// **T3**.\nt3_modified: Lat Pulldown / ...t3_modified: Lat Pulldown[1] / warmup: none\nt3_modified: Hammer Curl / ...t3_modified: Bicep Curl, EZ Bar[1] / 35lb / warmup: none","id":"ziaojtsz"},{"name":"Day 4","exerciseText":"// **T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T1**.\n\n// **T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, long press **5RM Test** set, and set the weight you did\n// * Tap on the \"New 5RM\" set to mark it completed\nt1_modified: Deadlift / 2x5, 1x5+ / 3x3, 1x3+ / 4x2, 1x2+ / 1x5 (5RM Test) / 320lb / progress: custom(increase: 10lb) { ...t1_modified: Squat }\n\n\n// **T2**. Start with **55% of 1RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T2**.\nt2_modified: Overhead Press / 4x8 / 4x6 / 4x4 / 85lb / progress: custom(increase: 2.5lb, stage3increase: 5lb) { ...t2_modified: Incline Bench Press }\n\n// **T3**.\nt3_modified: Incline Row / ...t3_modified: Lat Pulldown[1] / 45lb / warmup: none\nt3_modified: Triceps Pushdown / ...t3_modified: Bicep Curl, EZ Bar[1] / 57.5lb","id":"ykigzgso"}],"id":"gcldfavm"}]},"exercises":[],"days":[],"url":"","isMultiweek":true,"name":"GZCLP: Blacknoir version","weeks":[],"nextDay":2,"description":"","tags":[],"author":"","deletedExercises":[],"deletedDays":[],"deletedWeeks":[],"vtype":"program","clonedAt":1756128098593,"id":"gzclp-blacknoir"},{"planner":{"name":"Hotel Travel Week","vtype":"planner","weeks":[{"name":"Week 1","days":[{"name":"Day 1: Hotel Full Body","exerciseText":"Bench Press, Dumbbell / 3x10-12 / 40lb\nLat Pulldown / 3x10-12 / 70lb / warmup: none\nOverhead Press, Dumbbell / 3x10-12 / 25lb\nTriceps Pushdown / 2x12-15 / 30lb / warmup: none\nBicep Curl / ...Overhead Press, Dumbbell"}]}]},"exercises":[],"vtype":"program","days":[],"url":"","isMultiweek":false,"name":"Hotel Travel Week","weeks":[],"nextDay":1,"shortDescription":"","clonedAt":1785122294149,"description":"","tags":[],"author":"","deletedExercises":[],"deletedDays":[],"deletedWeeks":[],"id":"qvfbixke"},{"planner":{"name":"Sophia's Simple Strong - Athletic Foundation (Beginner)","vtype":"planner","weeks":[{"days":[{"description":"Technique phase: use easy weights, stop well before fatigue.","exerciseText":"// Hold one dumbbell at chest. Squat down and stand tall. Start with comfortable load; progress only with clean form.\nGoblet Squat / 1x8 5lb / progress: dp(2.5lb, 8, 12) / warmup: none\n// Feet planted; lower slowly and press. Use a spotter. Start with comfortable load; progress only with clean form.\nBench Press, Dumbbell / 1x8 5lb / progress: dp(1.25lb, 8, 12) / warmup: none\n// Support one hand on bench; pull toward hip. Each arm. Start with comfortable load; progress only with clean form.\nBent Over One Arm Row / 1x8 5lb / progress: dp(1.25lb, 8, 12) / warmup: none\n// Lie on back, knees bent; lift hips by squeezing glutes. Start with comfortable load; progress only with clean form.\nGlute Bridge / 1x10 0lb / warmup: none\n// Keep lower back steady; alternate opposite arm and leg. Start with comfortable load; progress only with clean form.\nDead Bug / 1x8 0lb / warmup: none","name":"Workout A"},{"description":"Technique phase: use easy weights, stop well before fatigue.","exerciseText":"// Hinge hips back; keep dumbbells close to legs and back neutral. Start with comfortable load; progress only with clean form.\nRomanian Deadlift / 1x8 5lb / progress: dp(2.5lb, 8, 12) / warmup: none\n// Step back and return. Each leg. Hold support as needed. Start with comfortable load; progress only with clean form.\nReverse Lunge, Bodyweight / 1x8 0lb / warmup: none\n// Hands on stable bench or higher surface; straight body. Start with comfortable load; progress only with clean form.\nIncline Push Up / 1x8 0lb / warmup: none\n// Pull toward upper chest. If unavailable, use dumbbell row. Start with comfortable load; progress only with clean form.\nLat Pulldown / 1x8 5lb / progress: dp(2.5lb, 8, 12) / warmup: none\n// Hold each side for 20 seconds; bent knees are fine. Start with comfortable load; progress only with clean form.\nSide Plank / 1x1 20s|60s 0lb / warmup: none","name":"Workout B"}],"name":"Week 1"},{"days":[{"description":"Technique phase: use easy weights, stop well before fatigue.","exerciseText":"// Hold one dumbbell at chest. Squat down and stand tall. Start with comfortable load; progress only with clean form.\nGoblet Squat / 1x8 5lb / warmup: none\n// Feet planted; lower slowly and press. Use a spotter. Start with comfortable load; progress only with clean form.\nBench Press, Dumbbell / 1x8 5lb / warmup: none\n// Support one hand on bench; pull toward hip. Each arm. Start with comfortable load; progress only with clean form.\nBent Over One Arm Row / 1x8 5lb / warmup: none\n// Lie on back, knees bent; lift hips by squeezing glutes. Start with comfortable load; progress only with clean form.\nGlute Bridge / 1x10 0lb / warmup: none\n// Keep lower back steady; alternate opposite arm and leg. Start with comfortable load; progress only with clean form.\nDead Bug / 1x8 0lb / warmup: none","name":"Workout A"},{"description":"Technique phase: use easy weights, stop well before fatigue.","exerciseText":"// Hinge hips back; keep dumbbells close to legs and back neutral. Start with comfortable load; progress only with clean form.\nRomanian Deadlift / 1x8 5lb / warmup: none\n// Step back and return. Each leg. Hold support as needed. Start with comfortable load; progress only with clean form.\nReverse Lunge, Bodyweight / 1x8 0lb / warmup: none\n// Hands on stable bench or higher surface; straight body. Start with comfortable load; progress only with clean form.\nIncline Push Up / 1x8 0lb / warmup: none\n// Pull toward upper chest. If unavailable, use dumbbell row. Start with comfortable load; progress only with clean form.\nLat Pulldown / 1x8 5lb / warmup: none\n// Hold each side for 20 seconds; bent knees are fine. Start with comfortable load; progress only with clean form.\nSide Plank / 1x1 20s|60s 0lb / warmup: none","name":"Workout B"}],"name":"Week 2"},{"days":[{"description":"Two sets only if recovery from basketball is good; otherwise do one.","exerciseText":"// Hold one dumbbell at chest. Squat down and stand tall. Start with comfortable load; progress only with clean form.\nGoblet Squat / 2x8 5lb / warmup: none\n// Feet planted; lower slowly and press. Use a spotter. Start with comfortable load; progress only with clean form.\nBench Press, Dumbbell / 2x8 5lb / warmup: none\n// Support one hand on bench; pull toward hip. Each arm. Start with comfortable load; progress only with clean form.\nBent Over One Arm Row / 2x8 5lb / warmup: none\n// Lie on back, knees bent; lift hips by squeezing glutes. Start with comfortable load; progress only with clean form.\nGlute Bridge / 2x10 0lb / warmup: none\n// Keep lower back steady; alternate opposite arm and leg. Start with comfortable load; progress only with clean form.\nDead Bug / 2x8 0lb / warmup: none","name":"Workout A"},{"description":"Two sets only if recovery from basketball is good; otherwise do one.","exerciseText":"// Hinge hips back; keep dumbbells close to legs and back neutral. Start with comfortable load; progress only with clean form.\nRomanian Deadlift / 2x8 5lb / warmup: none\n// Step back and return. Each leg. Hold support as needed. Start with comfortable load; progress only with clean form.\nReverse Lunge, Bodyweight / 2x8 0lb / warmup: none\n// Hands on stable bench or higher surface; straight body. Start with comfortable load; progress only with clean form.\nIncline Push Up / 2x8 0lb / warmup: none\n// Pull toward upper chest. If unavailable, use dumbbell row. Start with comfortable load; progress only with clean form.\nLat Pulldown / 2x8 5lb / warmup: none\n// Hold each side for 20 seconds; bent knees are fine. Start with comfortable load; progress only with clean form.\nSide Plank / 2x1 20s|60s 0lb / warmup: none","name":"Workout B"}],"name":"Week 3"},{"days":[{"description":"Two sets only if recovery from basketball is good; otherwise do one.","exerciseText":"// Hold one dumbbell at chest. Squat down and stand tall. Start with comfortable load; progress only with clean form.\nGoblet Squat / 2x8 5lb / warmup: none\n// Feet planted; lower slowly and press. Use a spotter. Start with comfortable load; progress only with clean form.\nBench Press, Dumbbell / 2x8 5lb / warmup: none\n// Support one hand on bench; pull toward hip. Each arm. Start with comfortable load; progress only with clean form.\nBent Over One Arm Row / 2x8 5lb / warmup: none\n// Lie on back, knees bent; lift hips by squeezing glutes. Start with comfortable load; progress only with clean form.\nGlute Bridge / 2x10 0lb / warmup: none\n// Keep lower back steady; alternate opposite arm and leg. Start with comfortable load; progress only with clean form.\nDead Bug / 2x8 0lb / warmup: none","name":"Workout A"},{"description":"Two sets only if recovery from basketball is good; otherwise do one.","exerciseText":"// Hinge hips back; keep dumbbells close to legs and back neutral. Start with comfortable load; progress only with clean form.\nRomanian Deadlift / 2x8 5lb / warmup: none\n// Step back and return. Each leg. Hold support as needed. Start with comfortable load; progress only with clean form.\nReverse Lunge, Bodyweight / 2x8 0lb / warmup: none\n// Hands on stable bench or higher surface; straight body. Start with comfortable load; progress only with clean form.\nIncline Push Up / 2x8 0lb / warmup: none\n// Pull toward upper chest. If unavailable, use dumbbell row. Start with comfortable load; progress only with clean form.\nLat Pulldown / 2x8 5lb / warmup: none\n// Hold each side for 20 seconds; bent knees are fine. Start with comfortable load; progress only with clean form.\nSide Plank / 2x1 20s|60s 0lb / warmup: none","name":"Workout B"}],"name":"Week 4"},{"days":[{"description":"Two sets only if recovery from basketball is good; otherwise do one.","exerciseText":"// Hold one dumbbell at chest. Squat down and stand tall. Start with comfortable load; progress only with clean form.\nGoblet Squat / 2x8 5lb / warmup: none\n// Feet planted; lower slowly and press. Use a spotter. Start with comfortable load; progress only with clean form.\nBench Press, Dumbbell / 2x8 5lb / warmup: none\n// Support one hand on bench; pull toward hip. Each arm. Start with comfortable load; progress only with clean form.\nBent Over One Arm Row / 2x8 5lb / warmup: none\n// Lie on back, knees bent; lift hips by squeezing glutes. Start with comfortable load; progress only with clean form.\nGlute Bridge / 2x10 0lb / warmup: none\n// Keep lower back steady; alternate opposite arm and leg. Start with comfortable load; progress only with clean form.\nDead Bug / 2x8 0lb / warmup: none","name":"Workout A"},{"description":"Two sets only if recovery from basketball is good; otherwise do one.","exerciseText":"// Hinge hips back; keep dumbbells close to legs and back neutral. Start with comfortable load; progress only with clean form.\nRomanian Deadlift / 2x8 5lb / warmup: none\n// Step back and return. Each leg. Hold support as needed. Start with comfortable load; progress only with clean form.\nReverse Lunge, Bodyweight / 2x8 0lb / warmup: none\n// Hands on stable bench or higher surface; straight body. Start with comfortable load; progress only with clean form.\nIncline Push Up / 2x8 0lb / warmup: none\n// Pull toward upper chest. If unavailable, use dumbbell row. Start with comfortable load; progress only with clean form.\nLat Pulldown / 2x8 5lb / warmup: none\n// Hold each side for 20 seconds; bent knees are fine. Start with comfortable load; progress only with clean form.\nSide Plank / 2x1 20s|60s 0lb / warmup: none","name":"Workout B"}],"name":"Week 5"},{"days":[{"description":"Two sets only if recovery from basketball is good; otherwise do one.","exerciseText":"// Hold one dumbbell at chest. Squat down and stand tall. Start with comfortable load; progress only with clean form.\nGoblet Squat / 2x8 5lb / warmup: none\n// Feet planted; lower slowly and press. Use a spotter. Start with comfortable load; progress only with clean form.\nBench Press, Dumbbell / 2x8 5lb / warmup: none\n// Support one hand on bench; pull toward hip. Each arm. Start with comfortable load; progress only with clean form.\nBent Over One Arm Row / 2x8 5lb / warmup: none\n// Lie on back, knees bent; lift hips by squeezing glutes. Start with comfortable load; progress only with clean form.\nGlute Bridge / 2x10 0lb / warmup: none\n// Keep lower back steady; alternate opposite arm and leg. Start with comfortable load; progress only with clean form.\nDead Bug / 2x8 0lb / warmup: none","name":"Workout A"},{"description":"Two sets only if recovery from basketball is good; otherwise do one.","exerciseText":"// Hinge hips back; keep dumbbells close to legs and back neutral. Start with comfortable load; progress only with clean form.\nRomanian Deadlift / 2x8 5lb / warmup: none\n// Step back and return. Each leg. Hold support as needed. Start with comfortable load; progress only with clean form.\nReverse Lunge, Bodyweight / 2x8 0lb / warmup: none\n// Hands on stable bench or higher surface; straight body. Start with comfortable load; progress only with clean form.\nIncline Push Up / 2x8 0lb / warmup: none\n// Pull toward upper chest. If unavailable, use dumbbell row. Start with comfortable load; progress only with clean form.\nLat Pulldown / 2x8 5lb / warmup: none\n// Hold each side for 20 seconds; bent knees are fine. Start with comfortable load; progress only with clean form.\nSide Plank / 2x1 20s|60s 0lb / warmup: none","name":"Workout B"}],"name":"Week 6"},{"days":[{"description":"Two sets only if recovery from basketball is good; otherwise do one.","exerciseText":"// Hold one dumbbell at chest. Squat down and stand tall. Start with comfortable load; progress only with clean form.\nGoblet Squat / 2x8 5lb / warmup: none\n// Feet planted; lower slowly and press. Use a spotter. Start with comfortable load; progress only with clean form.\nBench Press, Dumbbell / 2x8 5lb / warmup: none\n// Support one hand on bench; pull toward hip. Each arm. Start with comfortable load; progress only with clean form.\nBent Over One Arm Row / 2x8 5lb / warmup: none\n// Lie on back, knees bent; lift hips by squeezing glutes. Start with comfortable load; progress only with clean form.\nGlute Bridge / 2x10 0lb / warmup: none\n// Keep lower back steady; alternate opposite arm and leg. Start with comfortable load; progress only with clean form.\nDead Bug / 2x8 0lb / warmup: none","name":"Workout A"},{"description":"Two sets only if recovery from basketball is good; otherwise do one.","exerciseText":"// Hinge hips back; keep dumbbells close to legs and back neutral. Start with comfortable load; progress only with clean form.\nRomanian Deadlift / 2x8 5lb / warmup: none\n// Step back and return. Each leg. Hold support as needed. Start with comfortable load; progress only with clean form.\nReverse Lunge, Bodyweight / 2x8 0lb / warmup: none\n// Hands on stable bench or higher surface; straight body. Start with comfortable load; progress only with clean form.\nIncline Push Up / 2x8 0lb / warmup: none\n// Pull toward upper chest. If unavailable, use dumbbell row. Start with comfortable load; progress only with clean form.\nLat Pulldown / 2x8 5lb / warmup: none\n// Hold each side for 20 seconds; bent knees are fine. Start with comfortable load; progress only with clean form.\nSide Plank / 2x1 20s|60s 0lb / warmup: none","name":"Workout B"}],"name":"Week 7"},{"days":[{"description":"Two sets only if recovery from basketball is good; otherwise do one.","exerciseText":"// Hold one dumbbell at chest. Squat down and stand tall. Start with comfortable load; progress only with clean form.\nGoblet Squat / 2x8 5lb / warmup: none\n// Feet planted; lower slowly and press. Use a spotter. Start with comfortable load; progress only with clean form.\nBench Press, Dumbbell / 2x8 5lb / warmup: none\n// Support one hand on bench; pull toward hip. Each arm. Start with comfortable load; progress only with clean form.\nBent Over One Arm Row / 2x8 5lb / warmup: none\n// Lie on back, knees bent; lift hips by squeezing glutes. Start with comfortable load; progress only with clean form.\nGlute Bridge / 2x10 0lb / warmup: none\n// Keep lower back steady; alternate opposite arm and leg. Start with comfortable load; progress only with clean form.\nDead Bug / 2x8 0lb / warmup: none","name":"Workout A"},{"description":"Two sets only if recovery from basketball is good; otherwise do one.","exerciseText":"// Hinge hips back; keep dumbbells close to legs and back neutral. Start with comfortable load; progress only with clean form.\nRomanian Deadlift / 2x8 5lb / warmup: none\n// Step back and return. Each leg. Hold support as needed. Start with comfortable load; progress only with clean form.\nReverse Lunge, Bodyweight / 2x8 0lb / warmup: none\n// Hands on stable bench or higher surface; straight body. Start with comfortable load; progress only with clean form.\nIncline Push Up / 2x8 0lb / warmup: none\n// Pull toward upper chest. If unavailable, use dumbbell row. Start with comfortable load; progress only with clean form.\nLat Pulldown / 2x8 5lb / warmup: none\n// Hold each side for 20 seconds; bent knees are fine. Start with comfortable load; progress only with clean form.\nSide Plank / 2x1 20s|60s 0lb / warmup: none","name":"Workout B"}],"name":"Week 8"}]},"exercises":[],"days":[],"vtype":"program","url":"","isMultiweek":true,"name":"Sophia's Simple Strong - Athletic Foundation (Beginner)","weeks":[],"nextDay":1,"shortDescription":"","clonedAt":1793377240100,"description":"","tags":[],"author":"","id":"rkjxusde"},{"planner":{"name":"5/3/1: Boring But Big","vtype":"planner","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"Overhead Press / 1x5 58%, 1x5 67%, 1x5 76%, 5x10 50% / progress: custom(increment: 5lb) {~\n if (week % 3 == 0) {\n rm1 += state.increment\n }\n~}\nLat Pulldown[1-4] / 5x10 / 85lb","id":"uyashodo"},{"name":"Day 2","exerciseText":"Deadlift / ...Overhead Press / 1x5 56%, 1x5 67%, 1x5 76%, 5x10 49% / progress: custom(increment: 10lb) { ...Overhead Press }\nTriceps Pushdown[1-4] / 5x10 / 40lb / warmup: none","id":"qypqtdee"},{"name":"Day 3","exerciseText":"Bench Press / ...Overhead Press / progress: custom(increment: 5lb) { ...Overhead Press }\nHammer Curl[1-3] / 5x10 / 30lb / warmup: 1x5 15lb","id":"brhcpgsf"},{"name":"Day 4","exerciseText":"Squat / ...Overhead Press / progress: custom(increment: 5lb) { ...Overhead Press }\nLateral Raise[1-4] / 5x10 / 15lb / warmup: 1x5 5lb","id":"wyecikme"}],"id":"xpilcpwn"},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":"Overhead Press / 1x3 63%, 1x3 72%, 1x3 81%, 5x10 50%","id":"cvbyyazo"},{"name":"Day 2","exerciseText":"Deadlift / ...Overhead Press / 1x3 63%, 1x3 72%, 1x3 81%, 5x10 49%","id":"ugkaqajv"},{"name":"Day 3","exerciseText":"Bench Press / ...Overhead Press","id":"nzrqheyt"},{"name":"Day 4","exerciseText":"Squat / ...Overhead Press","id":"cmszzouu"}],"id":"odeizgcd"},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"Overhead Press / 1x5 67%, 1x3 76%, 1x1 85%, 5x10 50%","id":"yyythood"},{"name":"Day 2","exerciseText":"Deadlift / ...Overhead Press / 1x5 67%, 1x3 76%, 1x1 85%, 5x10 49%","id":"rlfchvem"},{"name":"Day 3","exerciseText":"Bench Press / ...Overhead Press","id":"qblaqagu"},{"name":"Day 4","exerciseText":"Squat / ...Overhead Press","id":"ircyebmr"}],"id":"hnxdvitl"},{"name":"Week 4 - Deload","days":[{"name":"Day 1","exerciseText":"Overhead Press / 1x5 36%, 1x5 45%, 1x5 54%, 5x10 40%","id":"ainvwnni"},{"name":"Day 2","exerciseText":"Deadlift / ...Overhead Press","id":"gtiboepz"},{"name":"Day 3","exerciseText":"Bench Press / ...Overhead Press\nHammer Curl / 5x10 / 25lb / warmup: 1x5 15lb","id":"oersjyxc"},{"name":"Day 4","exerciseText":"Squat / ...Overhead Press","id":"ncazbtax"}],"id":"dsmcsxql"}]},"exercises":[],"days":[],"url":"","isMultiweek":true,"name":"5/3/1: Boring But Big","weeks":[],"nextDay":3,"description":"","tags":[],"author":"","deletedExercises":[],"deletedDays":[],"deletedWeeks":[],"vtype":"program","clonedAt":1756128000957,"id":"the531bbb"},{"planner":{"name":"5/3/1 - 5's PRO + FSL (Strength & Hypertrophy)","vtype":"planner","weeks":[{"days":[{"description":"Week 1: 65/75/85% of TM, 5 reps each; FSL at 65%. Focus on technique and leave reps in reserve.","exerciseText":"// Squat TM 250lb. 3x5 main then 5x5 FSL. Do not grind.\nSquat / 1x5 162.5lb, 1x5 187.5lb, 1x5 212.5lb @8+, 5x5 162.5lb / 150s\nIncline Bench Press / 3x9 / 125lb 90s / warmup: none / progress: dp(2.5lb, 8, 10)\nBent Over Row / 3x9 / 125lb 90s / warmup: none / progress: dp(2.5lb, 8, 12)\nTriceps Pushdown / 2x11 / 60lb 75s / warmup: none / progress: dp(5lb, 10, 15)","name":"Day 1 - Squat"},{"exerciseText":"// Bench TM 165lb. 3x5 main then 5x5 FSL. No AMRAP.\nBench Press / 1x5 107.5lb, 1x5 125lb, 1x5 140lb @8+, 5x5 107.5lb / 150s\nLat Pulldown / 3x12 / 105lb 90s / warmup: none / progress: dp(5lb, 8, 12)\nLateral Raise / 3x13 / 10lb 75s / warmup: none / progress: dp(2.5lb, 12, 20)\nBicep Curl, EZ Bar / 3x10 / 65lb 75s / warmup: none / progress: dp(2.5lb, 10, 15)\n// Optional: skip if short on time.\nDead Bug / 2x8 / 0lb 45s / warmup: none","name":"Day 2 - Bench"},{"exerciseText":"// Deadlift TM 335lb. 3x5 main, only 3x5 FSL. Reset between reps.\nDeadlift / 1x5 217.5lb, 1x5 250lb, 1x5 285lb @8+, 3x5 217.5lb / 180s\n// Dumbbell weight PER hand. Each set 8 reps per leg. Start at 2 sets if needed.\nBulgarian Split Squat / 3x9 / 30lb 90s / warmup: none / progress: dp(2.5lb, 8, 10)\nPlank / 3x1 30s|60s / 0lb / warmup: none","name":"Day 3 - Deadlift"},{"exerciseText":"// OHP TM 115lb. Strict press, no leg drive. 3x5 main then 5x5 FSL.\nOverhead Press / 1x5 75lb, 1x5 85lb, 1x5 97.5lb @8+, 5x5 75lb / 150s\nBent Over One Arm Row / 3x8 / 45lb 90s / warmup: none / progress: dp(2.5lb, 8, 12)\nBench Press, Dumbbell / 3x8 / 40lb 90s / warmup: none / progress: dp(2.5lb, 8, 12)\nd4: Lateral Raise / 2x13 / 10lb 75s\nHammer Curl / 2x10 / 20lb 75s / warmup: none","name":"Day 4 - Overhead Press"}],"name":"Week 1"},{"days":[{"description":"Week 2: 70/80/90% TM for 5 reps each; FSL at 70%. No AMRAP.","exerciseText":"Squat / 1x5 175lb, 1x5 200lb, 1x5 225lb @8+, 5x5 175lb\nIncline Bench Press / 3x9 / 125lb 90s\nBent Over Row / 3x9 / 125lb 90s\nTriceps Pushdown / 2x11 / 60lb 75s","name":"Day 1 - Squat"},{"exerciseText":"Bench Press / 1x5 115lb, 1x5 132.5lb, 1x5 147.5lb @8+, 5x5 115lb\nLat Pulldown / 3x12 / 105lb 90s\nLateral Raise / 3x13 / 10lb 75s\nBicep Curl, EZ Bar / 3x10 / 65lb 75s\nDead Bug / 2x8 / 0lb 45s","name":"Day 2 - Bench"},{"exerciseText":"Deadlift / 1x5 235lb, 1x5 267.5lb, 1x5 302.5lb @8+, 3x5 235lb\nBulgarian Split Squat / 3x9 / 30lb 90s\nPlank / 3x1 30s|60s / 0lb","name":"Day 3 - Deadlift"},{"exerciseText":"Overhead Press / 1x5 80lb, 1x5 92.5lb, 1x5 102.5lb @8+, 5x5 80lb\nBent Over One Arm Row / 3x8 / 45lb 90s\nBench Press, Dumbbell / 3x8 / 40lb 90s\nd4: Lateral Raise / 2x13 / 10lb 75s\nHammer Curl / 2x10 / 20lb 75s","name":"Day 4 - Overhead Press"}],"name":"Week 2"},{"days":[{"description":"Week 3: 75/85/95% TM for 5 reps each; FSL at 75%. No AMRAP. Top set must be clean.","exerciseText":"Squat / 1x5 187.5lb, 1x5 212.5lb, 1x5 237.5lb @8+, 5x5 187.5lb\nIncline Bench Press / 3x9 / 125lb 90s\nBent Over Row / 3x9 / 125lb 90s\nTriceps Pushdown / 2x11 / 60lb 75s","name":"Day 1 - Squat"},{"exerciseText":"Bench Press / 1x5 125lb, 1x5 140lb, 1x5 157.5lb @8+, 5x5 125lb\nLat Pulldown / 3x12 / 105lb 90s\nLateral Raise / 3x13 / 10lb 75s\nBicep Curl, EZ Bar / 3x10 / 65lb 75s\nDead Bug / 2x8 / 0lb 45s","name":"Day 2 - Bench"},{"exerciseText":"Deadlift / 1x5 250lb, 1x5 285lb, 1x5 317.5lb @8+, 3x5 250lb\nBulgarian Split Squat / 3x9 / 30lb 90s\nPlank / 3x1 30s|60s / 0lb","name":"Day 3 - Deadlift"},{"exerciseText":"Overhead Press / 1x5 85lb, 1x5 97.5lb, 1x5 110lb @8+, 5x5 85lb\nBent Over One Arm Row / 3x8 / 45lb 90s\nBench Press, Dumbbell / 3x8 / 40lb 90s\nd4: Lateral Raise / 2x13 / 10lb 75s\nHammer Curl / 2x10 / 20lb 75s","name":"Day 4 - Overhead Press"}],"name":"Week 3"},{"days":[{"description":"DELOAD: 40/50/60% TM x5; no FSL. Easy accessories or skip. AFTER THIS WEEK: review each lift separately. If clean, increase squat/deadlift TM +10lb, bench/OHP +5lb. Otherwise repeat TM or reduce if needed. Recalculate and manually update all 4 weeks before restarting. Do NOT edit stored 1RMs.","exerciseText":"Squat / 1x5 100lb, 1x5 125lb, 1x5 150lb\ndeload: Incline Bench Press / 2x9 / 90lb 90s\ndeload: Bent Over Row / 2x9 / 90lb 90s","name":"Day 1 - Squat"},{"exerciseText":"Bench Press / 1x5 65lb, 1x5 82.5lb, 1x5 100lb\ndeload: Lat Pulldown / 2x9 / 70lb 90s\ndeload: Lateral Raise / 2x13 / 5lb 60s","name":"Day 2 - Bench"},{"exerciseText":"Deadlift / 1x5 135lb, 1x5 167.5lb, 1x5 200lb\ndeload: Bulgarian Split Squat / 2x8 / 15lb 90s","name":"Day 3 - Deadlift"},{"exerciseText":"Overhead Press / 1x5 45lb, 1x5 57.5lb, 1x5 70lb\ndeload: Bent Over One Arm Row / 2x8 / 30lb 90s\ndeload: Lateral Raise / 2x13 / 5lb 60s","name":"Day 4 - Overhead Press"}],"name":"Week 4 - Deload"}]},"exercises":[],"days":[],"vtype":"program","url":"","isMultiweek":true,"name":"5/3/1 - 5's PRO + FSL (Strength & Hypertrophy)","weeks":[],"nextDay":4,"shortDescription":"","clonedAt":1794166096369,"description":"","tags":[],"author":"","id":"usjcqnam"},{"deletedExercises":[],"planner":{"name":"GZCLP: Blacknoir version","vtype":"planner","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"// **T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T1**.\n\n// **T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, and enter into \"5RM Test\" set weight\n// * Mark it completed!\nt1: Squat / ...t1_modified / 235lb / warmup: 1x5 45lb, 1x5 50%, 1x5 80% / progress: custom(increase: 5lb) { ...t1_modified }\n\n// **T2**. Start with **55% of 1RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T2**.\nt2: Bench Press / ...t2_modified / 140lb\n\n// ...t3_modified\nt3: Bent Over Row / ...t3_modified / 100lb / warmup: none\n\n// ...t3_modified\nt3: Triceps Pushdown / ...t3_modified / 55lb / warmup: none"},{"name":"Day 2","exerciseText":"// **T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T1**.\n\n// **T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, and enter into \"5RM Test\" set weight\n// * Mark it completed!\nt1: Overhead Press / ...t1_modified / 2x5, 1x5+ / ! 3x3, 1x3+ / 4x2, 1x2+ / 1x5 (5RM Test) / 112.5lb / progress: custom(increase: 2.5lb) { ...t1_modified }\n\n// **T2**. Start with **55% of 1RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T2**.\nt2: Deadlift / ...t2_modified / 220lb / warmup: 1x5 50%, 1x5 80%\n\n// ...t3_modified\nt3: Lat Pulldown / ...t3_modified / 105lb / warmup: none\n\n// ...t3_modified\nt3: Bicep Curl, EZ Bar / ...t3_modified / 60lb / warmup: none"},{"name":"Day 3","exerciseText":"// **T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T1**.\n\n// **T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, and enter into \"5RM Test\" set weight\n// * Mark it completed!\nt1: Bench Press / ...t1_modified / 170lb / progress: custom(increase: 5lb) { ...t1_modified }\n\n// **T2**. Start with **55% of 1RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T2**.\nt2: Squat / ...t2_modified / 200lb / warmup: 1x5 45lb, 1x5 50%, 1x5 80%\n\n// ...t3_modified\nt3: Bent Over Row / ...t3_modified / 100lb\n\n// ...t3_modified\nt3: Tricep Extension Dumbbell Single / ...t3_modified / 25lb / warmup: none"},{"name":"Day 4","exerciseText":"// **T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T1**.\n\n// **T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, and enter into \"5RM Test\" set weight\n// * Mark it completed!\nt1: Deadlift / ...t1_modified / 305lb / warmup: 1x5 50%, 1x5 80%\n\n// **T2**. Start with **55% of 1RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T2**.\nt2: Overhead Press / ...t2_modified / 90lb / warmup: 1x5 50% / progress: custom(increase: 2.5lb) { ...t2_modified }\n\n// ...t3_modified\nt3: Lat Pulldown / ...t3_modified / 105lb\n\n// ...t3_modified\nt3: Incline Curl / ...t3_modified / 25lb / warmup: none\n\n// **T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T1**.\n\n// **T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, and enter into \"5RM Test\" set weight\n// * Mark it completed!\nt1_modified / used: none / 2x5, 1x5+ / 3x3, 1x3+ / 4x2, 1x2+ / 1x5 (5RM Test) / 75% / progress: custom(increase: 10lb) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (setVariationIndex == 4) {\n descriptionIndex = 2\n setVariationIndex = 1\n weights = completedWeights[1] * 0.85\n rm1 = completedWeights[1] / rpeMultiplier(5, 10)\n } else if (completedReps >= reps) {\n weights = completedWeights[ns] + state.increase\n } else if (setVariationIndex == 3) {\n descriptionIndex = 3\n setVariationIndex += 1\n } else {\n setVariationIndex += 1\n }\n~}\n\n// **T2**. Start with **55% of 1RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T2**.\nt2_modified / used: none / 4x8 / 4x6 / 4x4 / 55% / progress: custom(stage1weight: 0lb, increase: 5lb, stage3increase: 10lb) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (completedReps >= reps) {\n weights = completedWeights[ns] + state.increase\n } else if (setVariationIndex == 1) {\n state.stage1weight = completedWeights[ns]\n setVariationIndex += 1\n } else if (setVariationIndex == 2) {\n setVariationIndex += 1\n } else {\n setVariationIndex = 1\n weights = state.stage1weight + state.stage3increase\n }\n~}\n\n// **T3**.\nt3_modified / used: none / 3x12, 1x12+ / 60% 90s / progress: custom() {~\n if (completedReps[ns] >= 18) {\n weights = completedWeights[ns] + 5lb\n }\n~}\n\n/// Other variations of T1 and T3:\n/// To use them, reuse those templates in your other exercises.\nt1_advanced / used: none / 4x5, 1x5+ / 2x5, 1x5+ / 2x3, 1x3+ / 1x5 (5RM Test) / 75% / progress: custom(increase: 5lb) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (setVariationIndex == 4) {\n descriptionIndex = 2\n setVariationIndex = 1\n weights = completedWeights[1] * 0.85\n rm1 = completedWeights[1] / rpeMultiplier(5, 10)\n } else if (completedReps >= reps) {\n weights = completedWeights[ns] + state.increase\n } else if (setVariationIndex == 3) {\n descriptionIndex = 3\n setVariationIndex += 1\n } else {\n setVariationIndex += 1\n }\n~}\n\n\nt3_linear / used: none / 3x15 / 3x12 / 3x8 / 60% 90s / progress: custom(stage1weight: 0lb, increase: 5lb, stage3increase: 10lb) {~\n if (completedReps >= reps) {\n weights = completedWeights[ns] + state.increase\n } else if (setVariationIndex == 1) {\n state.stage1weight = completedWeights[ns]\n setVariationIndex += 1\n } else if (setVariationIndex == 2) {\n setVariationIndex += 1\n } else {\n setVariationIndex = 1\n weights = state.stage1weight + state.stage3increase\n }\n~}"}]}]},"exercises":[],"vtype":"program","days":[{"name":"Day 1","exercises":[],"id":"rkbosinh"}],"deletedDays":[],"url":"https://www.reddit.com/r/gzcl/comments/1207bs7/announce_as_requested_single_spreadsheet_versions/","isMultiweek":true,"name":"GZCLP: Blacknoir version","weeks":[],"nextDay":1,"shortDescription":"Variation of GZCLP from Reddit user u/blacknoir","clonedAt":1781567924671,"description":"Modification of the GZCLP program, with slightly different set x rep schemes and progressions (maybe for somebody who doesn't like 10x1 sets :)).\nBased on a popular set of elaborate spreadsheets created by a Reddit user **/u/blacknoir.**\n\nIt contains example exercises from both **Default** GZCLP, **Modified** GZCLP and **Advanced**, making it easy to mix and match various types of T1/T2/T3 exercises and craft a weightlifting program for your needs.\n\n<!-- faq -->\n\n### How is GZCLP Blacknoir different from regular GZCLP?\n\nThe Blacknoir version uses different set and rep schemes and progressions compared to standard GZCLP. The most notable change is avoiding the 10x1 stage that some lifters dislike. It also includes Default, Modified, and Advanced exercise templates you can mix and match.\n\n### Is GZCLP Blacknoir good for beginners?\n\nYes, like standard GZCLP it's designed for beginner to early intermediate lifters. It uses the same GZCL tier system (T1/T2/T3) but with modified progression schemes that some lifters find more enjoyable. You should have a few months of training experience before starting.\n\n### How many days a week is GZCLP Blacknoir?\n\nGZCLP Blacknoir is a 3-day program. You rotate through workouts on non-consecutive days, typically Monday/Wednesday/Friday, just like standard GZCLP.\n\n### Can I customize exercises in GZCLP Blacknoir?\n\nYes, the program includes exercise templates from Default, Modified, and Advanced GZCLP configurations. You can swap T2 and T3 exercises to match your equipment and goals while keeping the progression logic intact.\n\n### What should I run after GZCLP Blacknoir?\n\nOnce you can no longer make linear progress (adding weight each session), move to an intermediate GZCL program like [The Rippler](/programs/gzcl-the-rippler) for strength or [Jacked & Tan 2.0](/programs/gzcl-jacked-and-tan-2) for hypertrophy. Both use periodized progression instead of linear.","tags":[],"deletedWeeks":[],"author":"/u/blacknoir","id":"viohtrec"}],"dashboards":[{"text":"// ## The Long Game\n// Recomposition, consistency, and sustainable sessions.\nrow {\nvalue / name: Bodyweight 7d avg / source: stats(weight) / smooth: avg(7d) / compare: 4w / trend: 3m\nvalue / name: Waist / source: stats(waist) / compare: 4w / trend: 3m\n}\ngraph / range: 1y {\nname: Bodyweight / source: stats(weight) / y: value\nname: 7d average / source: stats(weight) / y: value / smooth: avg(7d)\n}\ngraph / range: 1y {\nname: Waist / source: stats(waist) / y: value\n}\n// ## Consistency\nrow {\nvalue / name: Workouts last 7d / source: workout / smooth: count(7d) / compare: 1w\nvalue / name: Training minutes 7d / source: workout / y: duration / smooth: sum(7d) / compare: 1w\n}\ncalendar / range: 6m\ngraph / range: 6m {\nname: Workouts per week / source: workout / group: count(1w) / mark: bars\n}\ngraph / range: 3m {\nname: Session minutes 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exercise(Overhead Press) / y: e1rm / trend: 3m\n}\ngraph / range: 1y {\nname: Squat / source: exercise(Squat) / y: e1rm / group: max(1w)\nname: Bench / source: exercise(Bench Press) / y: e1rm / group: max(1w)\nname: Deadlift / source: exercise(Deadlift) / y: e1rm / group: max(1w)\nname: OHP / source: exercise(Overhead Press) / y: e1rm / group: max(1w)\n}\n// ## Training time\nrow {\nvalue / name: Workouts last 7d / source: workout / smooth: count(7d) / trend: 3m\nvalue / name: Minutes last 7d / source: workout / y: duration / smooth: sum(7d) / trend: 3m\n}\ngraph / range: 3m {\nname: Workout duration / source: workout / y: duration\n}","vtype":"dashboard","name":"Strength Without the Ego","id":"mclgslho"},{"text":"// ## Building the Muscle\n// Weekly sets are a volume proxy, not a direct measure of muscle growth.\nmuscles / range: 4w / show: map, sets(chest, lats, upperBack, sideDelts, biceps, triceps, quadriceps, hamstrings, glutes)\ngraph / range: 6m {\nname: Chest sets / source: 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