Programs

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{"programs":[{"id":"basicBeginner","name":"Basic Beginner Routine","author":"/r/fitness","authorUrl":"","url":"https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/","shortDescription":"Simple 3-day barbell program to build your first foundation of strength","description":"The go-to starting program from the r/Fitness wiki. Three days per week, two alternating workouts, six barbell movements. Every set scheme is the same: 2 straight sets of 5, then one all-out AMRAP set. Add weight each session, deload 10% when you stall, and move on after 3 months.","isMultiweek":true,"tags":[],"weeksCount":1,"exercises":[{"id":"bentOverRow","equipment":"barbell"},{"id":"benchPress","equipment":"barbell"},{"id":"squat","equipment":"barbell"},{"id":"chinUp","equipment":"bodyweight"},{"id":"overheadPress","equipment":"barbell"},{"id":"deadlift","equipment":"barbell"}],"equipment":["barbell"],"exercisesRange":[3,3],"frequency":3,"age":"less_than_3_months","duration":"30-45","goal":"strength"},{"id":"the5314b","name":"5/3/1 For Beginners","author":"Jim Wendler","authorUrl":"","url":"https://thefitness.wiki/routines/5-3-1-for-beginners","shortDescription":"Beginner-friendly 3-day full-body program based on Jim Wendler's 5/3/1 system with FSL supplemental work.","description":"A 3-day full-body program that applies Jim Wendler's 5/3/1 methodology to beginners. Each session trains two main barbell lifts through the 5/3/1 rep scheme plus 5x5 First Set Last (FSL) supplemental sets, followed by push/pull/core assistance work for 50-100 reps per category.","isMultiweek":true,"tags":[],"weeksCount":3,"exercises":[{"id":"squat","equipment":"barbell"},{"id":"benchPress","equipment":"barbell"},{"id":"hangingLegRaise","equipment":"bodyweight"},{"id":"chinUp","equipment":"bodyweight"},{"id":"pushUp","equipment":"bodyweight"},{"id":"deadlift","equipment":"barbell"},{"id":"overheadPress","equipment":"barbell"},{"id":"tricepsDip","equipment":"bodyweight"},{"id":"invertedRow","equipment":"bodyweight"},{"id":"bulgarianSplitSquat","equipment":"dumbbell"},{"id":"pullUp","equipment":"bodyweight"}],"equipment":["barbell","dumbbell"],"exercisesRange":[5,5],"frequency":3,"age":"3_to_12_months","duration":"90+","goal":"strength"},{"id":"the531bbb","name":"5/3/1: Boring But Big","author":"Jim Wendler","authorUrl":"","url":"https://www.jimwendler.com/blogs/jimwendler-com/101077382-boring-but-big","shortDescription":"Volume-focused 5/3/1 variant pairing heavy main work with 5x10 supplemental sets for size and strength.","description":"Jim Wendler's most popular 5/3/1 template for building muscle. Each session pairs the standard 5/3/1 progression on one main barbell lift with 5 sets of 10 reps of the same lift at a lighter weight, then finishes with minimal assistance work. The high-rep supplemental sets drive hypertrophy while the heavy main work maintains and builds strength.","isMultiweek":true,"tags":[],"weeksCount":4,"exercises":[{"id":"overheadPress","equipment":"barbell"},{"id":"chinUp","equipment":"bodyweight"},{"id":"skullcrusher","equipment":"ezbar"},{"id":"deadlift","equipment":"barbell"},{"id":"bicepCurl","equipment":"dumbbell"},{"id":"hangingLegRaise","equipment":"bodyweight"},{"id":"benchPress","equipment":"barbell"},{"id":"tricepsExtension","equipment":"dumbbell"},{"id":"hammerCurl","equipment":"dumbbell"},{"id":"squat","equipment":"barbell"},{"id":"pullUp","equipment":"bodyweight"},{"id":"abWheel","equipment":"bodyweight"}],"equipment":["barbell","ezbar","dumbbell"],"exercisesRange":[3,3],"frequency":4,"age":"more_than_year","duration":"45-60","goal":"hypertrophy"},{"id":"monolith531","name":"5/3/1: Building the Monolith","author":"Jim Wendler","authorUrl":"","url":"https://www.jimwendler.com/blogs/jimwendler-com/101078918-building-the-monolith-5-3-1-for-size","shortDescription":"Brutal 6-week 5/3/1 hypertrophy template with 20-rep squats, 100-rep accessory sets, and mandatory heavy eating.","description":"Jim Wendler's most demanding 5/3/1 template — a 6-week mass-building block that pairs heavy 5/3/1 barbell work with extreme accessory volume (100+ reps of chin-ups, dips, and face pulls) and weekly widowmaker squat sets of 20 reps. Requires eating 1.5 lbs of ground beef and a dozen eggs daily. Not for the faint of heart.","isMultiweek":true,"tags":[],"weeksCount":6,"exercises":[{"id":"squat","equipment":"barbell"},{"id":"overheadPress","equipment":"barbell"},{"id":"chinUp","equipment":"bodyweight"},{"id":"facePull","equipment":"band"},{"id":"chestDip","equipment":"bodyweight"},{"id":"deadlift","equipment":"barbell"},{"id":"benchPress","equipment":"barbell"},{"id":"bentOverOneArmRow","equipment":"dumbbell"},{"id":"bicepCurl","equipment":"dumbbell"},{"id":"shrug","equipment":"dumbbell"}],"equipment":["barbell","band","dumbbell"],"exercisesRange":[4,5],"frequency":3,"age":"more_than_year","duration":"90+","goal":"strength_and_hypertrophy"},{"id":"nsuns","name":"nSuns LP","author":"/u/nSuns","authorUrl":"","url":"https://thefitness.wiki/routines/nsuns-lp/","shortDescription":"High-volume 5/3/1 variant with aggressive linear progression — 17 working sets per session across two barbell lifts.","description":"A high-volume linear progression program that blends Wendler's 5/3/1 rep scheme with Sheiko-inspired volume. Each session pairs a heavy T1 compound lift (9 sets) with a lighter T2 compound lift (8 sets), plus accessories. Bench press is trained twice per week — once as a volume day and once as a 5/3/1 day. Weekly progression is driven by AMRAP performance on the T1 top set.","isMultiweek":true,"tags":[],"weeksCount":1,"exercises":[{"id":"benchPress","equipment":"barbell"},{"id":"overheadPress","equipment":"barbell"},{"id":"latPulldown","equipment":"cable"},{"id":"bicepCurl","equipment":"dumbbell"},{"id":"squat","equipment":"barbell"},{"id":"sumoDeadlift","equipment":"barbell"},{"id":"hangingLegRaise","equipment":"bodyweight"},{"id":"legExtension","equipment":"leverageMachine"},{"id":"inclineBenchPress","equipment":"barbell"},{"id":"lateralRaise","equipment":"dumbbell"},{"id":"facePull","equipment":"band"},{"id":"deadlift","equipment":"barbell"},{"id":"frontSquat","equipment":"barbell"},{"id":"abWheel","equipment":"bodyweight"},{"id":"chinUp","equipment":"bodyweight"},{"id":"benchPressCloseGrip","equipment":"barbell"},{"id":"tricepsPushdown","equipment":"cable"},{"id":"hammerCurl","equipment":"dumbbell"}],"equipment":["barbell","cable","dumbbell","leverageMachine","band"],"exercisesRange":[4,4],"frequency":5,"age":"3_to_12_months","duration":"60-90","goal":"strength"},{"id":"pzerofullbody","name":"P-Zero Full Body","author":"Cody Lefever","authorUrl":"","url":"https://www.amazon.com/P-Zero-Revisiting-Method-Cody-Lefever-ebook/dp/B0FB43HYVJ","shortDescription":"Latest GZCL program, it's like GZCLP 2.0","description":"This is a program from the latest Cody's book. Unlike GZCLP, it prioritizes higher volume, and higher variety in exercises. It's in-between powerlifting and bodybuilding, but leans a bit more to bodybuilding, with higher rep ranges.\n\nMake sure to read the book before doing the program! It gives a detailed explanation how things should work","isMultiweek":false,"tags":[],"weeksCount":1,"exercises":[{"id":"deadlift","equipment":"barbell"},{"id":"benchPress","equipment":"barbell"},{"id":"tBarRow","equipment":"leverageMachine"},{"id":"legPress","equipment":"leverageMachine"},{"id":"chestDip","equipment":"bodyweight"},{"id":"cableCrunch","equipment":"cable"},{"id":"overheadPress","equipment":"barbell"},{"id":"squat","equipment":"barbell"},{"id":"pullUp","equipment":"bodyweight"},{"id":"inclineBenchPress","equipment":"dumbbell"},{"id":"seatedLegCurl","equipment":"leverageMachine"},{"id":"bicepCurl","equipment":"dumbbell"},{"id":"seatedRow","equipment":"cable"},{"id":"shoulderPress","equipment":"dumbbell"},{"id":"legExtension","equipment":"leverageMachine"},{"id":"sideCrunch","equipment":"cable"},{"id":"romanianDeadlift","equipment":"barbell"},{"id":"benchPress","equipment":"dumbbell"},{"id":"lateralRaise","equipment":"cable"},{"id":"flatLegRaise","equipment":"bodyweight"}],"equipment":["barbell","leverageMachine","cable","dumbbell"],"exercisesRange":[6,6],"frequency":4,"age":"3_to_12_months","duration":"60-90","goal":"strength_and_hypertrophy"},{"id":"gzclp","name":"GZCLP","author":"Cody Lefever","authorUrl":"","url":"https://www.liftosaur.com/programs/gzclp","shortDescription":"Another good “next step” program after Basic Beginner or Starting Strength.. Do it after 3-9 months in gym.","description":"Popular linear progression workout routine, based on the [GZCL method](http://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html), featuring well-balanced exercise selection, and proven progression scheme. It's great for beginners, you could choose it right after 3-6 month course of 'Basic Beginner' program.","isMultiweek":true,"tags":[],"weeksCount":1,"exercises":[{"id":"squat","equipment":"barbell"},{"id":"benchPress","equipment":"barbell"},{"id":"latPulldown","equipment":"cable"},{"id":"overheadPress","equipment":"barbell"},{"id":"deadlift","equipment":"barbell"},{"id":"bentOverRow","equipment":"barbell"}],"equipment":["barbell","cable"],"exercisesRange":[3,3],"frequency":3,"age":"3_to_12_months","duration":"45-60","goal":"strength"},{"id":"gzclp-blacknoir","name":"GZCLP: Blacknoir version","author":"/u/blacknoir","authorUrl":"","url":"https://www.reddit.com/r/gzcl/comments/1207bs7/announce_as_requested_single_spreadsheet_versions/","shortDescription":"Variation of GZCLP from Reddit user u/blacknoir","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.","isMultiweek":true,"tags":[],"weeksCount":1,"exercises":[{"id":"squat","equipment":"barbell"},{"id":"benchPress","equipment":"barbell"},{"id":"latPulldown","equipment":"cable"},{"id":"overheadPress","equipment":"barbell"},{"id":"deadlift","equipment":"barbell"},{"id":"bentOverRow","equipment":"barbell"}],"equipment":["barbell","cable"],"exercisesRange":[3,3],"frequency":3,"age":"3_to_12_months","duration":"45-60","goal":"strength"},{"id":"gzcl-the-rippler","name":"GZCL: The Rippler","author":"Cody Lefever","authorUrl":"","url":"https://www.gainzfever.com/","shortDescription":"A 12-week GZCL program optimizing bi-weekly undulation in intensity, weight and reps. A good next step after GZCLP.","description":"A four-day upper/lower, with bi-weekly undulation in intensity, weight and reps.\n\nMore volume and slower progression than in GZCLP, which makes it a good program for intermediate lifters.\nThe bi-weekly waving patterns of weight change and gradual reducing of volume and increasing the weight makes it quite fun to follow!\n\nPlease read the [program explanation](https://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html) before start!","isMultiweek":true,"tags":[],"weeksCount":12,"exercises":[{"id":"benchPress","equipment":"barbell"},{"id":"inclineBenchPress","equipment":"barbell"},{"id":"behindTheNeckPress","equipment":"barbell"},{"id":"lateralRaise","equipment":"dumbbell"},{"id":"squat","equipment":"barbell"},{"id":"stiffLegDeadlift","equipment":"barbell"},{"id":"pullUp","equipment":"bodyweight"},{"id":"bicepCurl","equipment":"dumbbell"},{"id":"overheadPress","equipment":"barbell"},{"id":"benchPressCloseGrip","equipment":"barbell"},{"id":"pullover","equipment":"dumbbell"},{"id":"deadlift","equipment":"barbell"},{"id":"frontSquat","equipment":"barbell"},{"id":"bentOverRow","equipment":"barbell"},{"id":"reverseFly","equipment":"dumbbell"}],"equipment":["barbell","dumbbell"],"exercisesRange":[1,4],"frequency":4,"age":"more_than_year","duration":"45-60","goal":"strength"},{"id":"gzcl-jacked-and-tan-2","name":"GZCL: Jacked & Tan 2.0","author":"Cody Lefever","authorUrl":"","url":"https://www.gainzfever.com","shortDescription":"Another good next step after GZCLP.","description":"A good next step after GZCLP. It's a twelve-week strength and hypertrophy training regimen that focuses on a higher volume and intensity approach, employing varying rep ranges and periodization to maximize muscle growth and strength gains.\n\nBefore starting the program, please read the [program explanation](https://swoleateveryheight.blogspot.com/2016/07/jacked-tan-20.html) first!","isMultiweek":true,"tags":[],"weeksCount":12,"exercises":[{"id":"squat","equipment":"barbell"},{"id":"deficitDeadlift","equipment":"barbell"},{"id":"inclineRow","equipment":"dumbbell"},{"id":"tricepsPushdown","equipment":"cable"},{"id":"bentOverRow","equipment":"cable"},{"id":"hammerCurl","equipment":"dumbbell"},{"id":"benchPress","equipment":"barbell"},{"id":"benchPressCloseGrip","equipment":"barbell"},{"id":"shoulderPress","equipment":"dumbbell"},{"id":"shrug","equipment":"dumbbell"},{"id":"pecDeck","equipment":"leverageMachine"},{"id":"facePull","equipment":"cable"},{"id":"deadlift","equipment":"barbell"},{"id":"frontSquat","equipment":"barbell"},{"id":"latPulldown","equipment":"cable"},{"id":"legExtension","equipment":"leverageMachine"},{"id":"bentOverOneArmRow","equipment":"dumbbell"},{"id":"bicepCurl","equipment":"ezbar"},{"id":"overheadPress","equipment":"barbell"},{"id":"inclineBenchPress","equipment":"barbell"},{"id":"pushPress","equipment":"kettlebell"},{"id":"inclineCurl","equipment":"dumbbell"}],"equipment":["barbell","dumbbell","cable","leverageMachine","ezbar","kettlebell"],"exercisesRange":[1,6],"frequency":4,"age":"more_than_year","duration":"60-90","goal":"strength_and_hypertrophy"},{"id":"gzcl-uhf-9-weeks","name":"GZCL: UHF 9 weeks","author":"Cody Lefever","authorUrl":"","url":"https://www.gainzfever.com/","shortDescription":"9-week GZCL program adopting a Daily Undulating Periodization model of progression. Ultra High Frequency.","description":"The T1 resets base intensities and volumes every fourth week. The T2 progresses in the same three-week blocks but with other controls in place to maintain progression sustainability from weeks four through nine.\n\nIn the UHF model greater importance is placed on the effort of the T1, which is accomplished by AMRAP sets every workout. T2 movements experience AMRAP sets every fourth week because the decreased T1 intensity necessitates an increase in overall effort. Using an AMRAP in the T2 accomplishes this task.\n\nPlease read the [program explanation](https://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html) before starting the program!","isMultiweek":true,"tags":[],"weeksCount":9,"exercises":[{"id":"squat","equipment":"barbell"},{"id":"inclineBenchPress","equipment":"barbell"},{"id":"seatedRow","equipment":"cable"},{"id":"bicepCurl","equipment":"dumbbell"},{"id":"seatedLegCurl","equipment":"leverageMachine"},{"id":"benchPress","equipment":"barbell"},{"id":"shoulderPress","equipment":"dumbbell"},{"id":"lateralRaise","equipment":"dumbbell"},{"id":"pecDeck","equipment":"leverageMachine"},{"id":"deadlift","equipment":"barbell"},{"id":"legsUpBenchPress","equipment":"barbell"},{"id":"pullUp","equipment":"bodyweight"},{"id":"reverseHyperextension","equipment":"band"},{"id":"reverseFly","equipment":"dumbbell"},{"id":"slingShotBenchPress","equipment":"barbell"},{"id":"inclineBenchPressWideGrip","equipment":"barbell"},{"id":"chestDip","equipment":"bodyweight"},{"id":"tricepsExtension","equipment":"dumbbell"},{"id":"safetySquatBarSquat","equipment":"barbell"},{"id":"benchPressCloseGrip","equipment":"barbell"},{"id":"stiffLegDeadlift","equipment":"barbell"},{"id":"lunge","equipment":"barbell"},{"id":"latPulldown","equipment":"cable"}],"equipment":["barbell","cable","dumbbell","leverageMachine","band"],"exercisesRange":[3,5],"frequency":5,"age":"more_than_year","duration":"60-90","goal":"strength_and_hypertrophy"},{"id":"gzcl-uhf-5-weeks","name":"GZCL: UHF 5 weeks","author":"Cody Lefever","authorUrl":"","url":"https://www.gainzfever.com/","shortDescription":"5-week GZCL program adopting a Daily Undulating Periodization model of progression. Ultra High Frequency.","description":"It's a 5-week variant of original 9-week GZCL: UHF program\n\nPlease read the [program explanation](https://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html) before starting the program!","isMultiweek":true,"tags":[],"weeksCount":5,"exercises":[{"id":"squat","equipment":"barbell"},{"id":"inclineBenchPress","equipment":"barbell"},{"id":"seatedRow","equipment":"cable"},{"id":"bicepCurl","equipment":"dumbbell"},{"id":"seatedLegCurl","equipment":"leverageMachine"},{"id":"benchPress","equipment":"barbell"},{"id":"shoulderPress","equipment":"dumbbell"},{"id":"lateralRaise","equipment":"dumbbell"},{"id":"pecDeck","equipment":"leverageMachine"},{"id":"deadlift","equipment":"barbell"},{"id":"legsUpBenchPress","equipment":"barbell"},{"id":"pullUp","equipment":"bodyweight"},{"id":"reverseHyperextension","equipment":"band"},{"id":"reverseFly","equipment":"dumbbell"},{"id":"slingShotBenchPress","equipment":"barbell"},{"id":"inclineBenchPressWideGrip","equipment":"barbell"},{"id":"chestDip","equipment":"bodyweight"},{"id":"frontSquat","equipment":"barbell"},{"id":"benchPressCloseGrip","equipment":"barbell"},{"id":"stiffLegDeadlift","equipment":"barbell"},{"id":"lunge","equipment":"barbell"},{"id":"latPulldown","equipment":"cable"}],"equipment":["barbell","cable","dumbbell","leverageMachine","band"],"exercisesRange":[4,5],"frequency":5,"age":"more_than_year","duration":"60-90","goal":"strength_and_hypertrophy"},{"id":"gzcl-vdip","name":"GZCL: VDIP","author":"Cody Lefever","authorUrl":"","url":"https://www.liftosaur.com/programs/gzcl-vdip","shortDescription":"Beginner-intermediate program where each set is AMRAP.","description":"VDIP - Volume-dependent Intensity Progression. A bit unusual program, where each set for each exercise is AMRAP, and we increase the weight based on total completed reps for all sets.\n\nBefore starting the program, please read [the program explanation on author's blog](https://swoleateveryheight.blogspot.com/2016/11/volume-dependent-intensity-progression.html) first!","isMultiweek":true,"tags":[],"weeksCount":1,"exercises":[{"id":"squat","equipment":"barbell"},{"id":"stiffLegDeadlift","equipment":"barbell"},{"id":"lunge","equipment":"barbell"},{"id":"pullUp","equipment":"bodyweight"},{"id":"benchPress","equipment":"barbell"},{"id":"bentOverRow","equipment":"barbell"},{"id":"benchPressCloseGrip","equipment":"barbell"},{"id":"shoulderPress","equipment":"dumbbell"},{"id":"deadlift","equipment":"barbell"},{"id":"frontSquat","equipment":"barbell"},{"id":"bentOverOneArmRow","equipment":"dumbbell"},{"id":"seatedRow","equipment":"cable"},{"id":"overheadPress","equipment":"barbell"},{"id":"pushPress","equipment":"barbell"},{"id":"inclineBenchPress","equipment":"barbell"},{"id":"chestDip","equipment":"bodyweight"},{"id":"latPulldown","equipment":"cable"},{"id":"bicepCurl","equipment":"ezbar"}],"equipment":["barbell","dumbbell","cable","ezbar"],"exercisesRange":[4,4],"frequency":5,"age":"3_to_12_months","duration":"60-90","goal":"strength"},{"id":"gzcl-general-gainz","name":"GZCL: General Gainz","author":"Cody Lefever","authorUrl":"","url":"https://www.liftosaur.com/programs/gzcl-general-gainz","shortDescription":"Latest GZCL program combining learnings from all other GZCL programs.","description":"It's the latest Cody program, combining the elements and best parts of other GZCL programs: GZCLP, VDIP, Jacked & Tan 2.0, etc.\n\nBefore starting the program, please read [the program explanation on Reddit](https://www.reddit.com/r/gzcl/comments/aqkdgo/happy_gday_gainerz/) first!","isMultiweek":true,"tags":[],"weeksCount":1,"exercises":[{"id":"squat","equipment":"barbell"},{"id":"romanianDeadlift","equipment":"barbell"},{"id":"seatedLegCurl","equipment":"leverageMachine"},{"id":"legExtension","equipment":"leverageMachine"},{"id":"benchPress","equipment":"barbell"},{"id":"inclineBenchPress","equipment":"barbell"},{"id":"seatedRow","equipment":"cable"},{"id":"latPulldown","equipment":"cable"},{"id":"deadlift","equipment":"barbell"},{"id":"frontSquat","equipment":"barbell"},{"id":"crunch","equipment":"cable"},{"id":"goodMorning","equipment":"barbell"},{"id":"overheadPress","equipment":"barbell"},{"id":"chinUp","equipment":"bodyweight"},{"id":"bicepCurl","equipment":"dumbbell"},{"id":"skullcrusher","equipment":"ezbar"}],"equipment":["barbell","leverageMachine","cable","dumbbell","ezbar"],"exercisesRange":[4,4],"frequency":4,"age":"more_than_year","duration":"60-90","goal":"strength"},{"id":"gzcl-ggbb","name":"GZCL: General Gainz - Bodybuilding","author":"Cody Lefever","authorUrl":"","url":"https://swoleateveryheight.blogspot.com/2022/01/general-gainz-body-building.html","shortDescription":"General Gainz variation for hypertrophy/bodybuilding","description":"It's an intermediate/advanced program for hypertrophy, with very flexible progression logic.\n\nMake sure to read [Cody's program description](https://swoleateveryheight.blogspot.com/2022/01/general-gainz-body-building.html) before starting the program!\n\nThe program by default contains A days only (so Day 1A, Day 2A, etc) - feel free to change that by using other days exercises from Cody's GGBB post, or just coming up with your own. The weekly volume per muscle group may help you to come up with proper exercises. Note that the program contains TONS of volume, so feel free to adjust if you don't need that much - remove some sets, maybe the last pair of t3 exercises, etc.\n\nThe program is supposed to be done in 4 supersets each day, supersetting t2 and t3, so the exercise order is set like that - t2, t3, t2, t3, t2, t3... The weights for T2s will be automatically bumped up once you hit 6 extensions and 10 reps on the first set, and for T3s - once you hit at least 20 on each set.\n\nIn the blogpost Cody also recommends tracking effort, in the app it's done by RPE logging. So, **@8** is easy effort, **@9** is medium, **@10** is hard.\n\nOther than that - it's the same old General Gainz with T2s - so all those find,push,hold,extend actions. The app will show the last week sets/reps/RPE etc for the exercise, so based on that you can make a decision what part you'll push and what parts you'll hold this time.","isMultiweek":false,"tags":[],"weeksCount":1,"exercises":[{"id":"safetySquatBarSquat","equipment":"barbell"},{"id":"abWheel","equipment":"bodyweight"},{"id":"romanianDeadlift","equipment":"barbell"},{"id":"cableCrunch","equipment":"cable"},{"id":"legPress","equipment":"leverageMachine"},{"id":"seatedLegCurl","equipment":"leverageMachine"},{"id":"standingCalfRaise","equipment":"barbell"},{"id":"cableTwist","equipment":"cable"},{"id":"behindTheNeckPress","equipment":"barbell"},{"id":"reverseFly","equipment":"dumbbell"},{"id":"inclineBenchPress","equipment":"barbell"},{"id":"lateralRaise","equipment":"cable"},{"id":"chestDip","equipment":"bodyweight"},{"id":"frontRaise","equipment":"cable"},{"id":"pushUp","equipment":"bodyweight"},{"id":"lateralRaise","equipment":"dumbbell"},{"id":"clean","equipment":"barbell"},{"id":"pullUp","equipment":"bodyweight"},{"id":"bentOverRow","equipment":"barbell"},{"id":"latPulldown","equipment":"cable"},{"id":"seatedRow","equipment":"cable"},{"id":"shoulderPress","equipment":"dumbbell"},{"id":"bentOverOneArmRow","equipment":"dumbbell"},{"id":"shrug","equipment":"dumbbell"},{"id":"bicepCurl","equipment":"ezbar"},{"id":"tricepsPushdown","equipment":"cable"},{"id":"tricepsExtension","equipment":"dumbbell"},{"id":"bicepCurl","equipment":"cable"},{"id":"bicepCurl","equipment":"band"},{"id":"tricepsExtension","equipment":"band"},{"id":"hammerCurl","equipment":"dumbbell"},{"id":"skullcrusher","equipment":"ezbar"}],"equipment":["barbell","cable","leverageMachine","dumbbell","ezbar","band"],"exercisesRange":[8,8],"frequency":4,"age":"more_than_year","duration":"90+","goal":"hypertrophy"},{"id":"gzcl-general-gainz-burrito-but-big","name":"GZCL: General Gainz - Burrito But Big","author":"/u/benjaminbk","authorUrl":"","url":"https://www.liftosaur.com/programs/gzcl-general-gainz-burrito-but-big","shortDescription":"Hypertrophy adaptation of General Gainz, as a 12-week program.","description":"Fun adaptation of GZCL: General Gainz program, with several variations of really interesting progression schemes available.\n\nBy default the program is set up with Classic progressions, but in the there're all possible progressions in the exercise library available. Just add/change an exercise, and specify \"Reuse logic\" to one of the progression schemes you wish.\n\nMake sure to read the [original post on Reddit](https://www.reddit.com/r/gzcl/comments/12ggfn7/burrito_but_big_a_general_gainzbased_12week/) describing the program before starting!","isMultiweek":true,"tags":[],"weeksCount":12,"exercises":[{"id":"squat","equipment":"barbell"},{"id":"romanianDeadlift","equipment":"barbell"},{"id":"bicepCurl","equipment":"ezbar"},{"id":"reverseFly","equipment":"dumbbell"},{"id":"benchPress","equipment":"barbell"},{"id":"overheadPress","equipment":"barbell"},{"id":"pendlayRow","equipment":"barbell"},{"id":"lateralRaise","equipment":"dumbbell"},{"id":"deadlift","equipment":"barbell"},{"id":"frontSquat","equipment":"barbell"},{"id":"hangingLegRaise","equipment":"bodyweight"},{"id":"skullcrusher","equipment":"ezbar"},{"id":"benchPressCloseGrip","equipment":"barbell"},{"id":"pullover","equipment":"ezbar"}],"equipment":["barbell","ezbar","dumbbell"],"exercisesRange":[4,4],"frequency":4,"age":"more_than_year","duration":"60-90","goal":"hypertrophy"},{"id":"madcow","name":"Madcow 5x5","author":"Bill Starr","authorUrl":"","url":"https://marathonhandbook.com/madcow/","shortDescription":"Intermediate strength program","description":"Strength program, using Medium/Light/Heavy day approach, and weekly weight progression for main exercises.","isMultiweek":true,"tags":[],"weeksCount":1,"exercises":[{"id":"squat","equipment":"barbell"},{"id":"benchPress","equipment":"barbell"},{"id":"bentOverRow","equipment":"barbell"},{"id":"bicepCurl","equipment":"dumbbell"},{"id":"inclineBenchPress","equipment":"barbell"},{"id":"deadlift","equipment":"barbell"},{"id":"skullcrusher","equipment":"ezbar"},{"id":"hammerCurl","equipment":"dumbbell"}],"equipment":["barbell","dumbbell","ezbar"],"exercisesRange":[4,4],"frequency":3,"age":"3_to_12_months","duration":"60-90","goal":"strength"},{"id":"dbPpl","name":"Dumbbell P/P/L","author":"/u/gregariousHermit","authorUrl":"","url":"https://old.reddit.com/r/Fitness/comments/2e79y4/dumbbell_ppl_proposed_alternative_to_dumbbell/","shortDescription":"Dumbbell-only push/pull/legs split. Great if you only have dumbbells.","description":"Dumbbell-only Push/Pull/Legs routine for beginners with limited equipment. Uses double progression (work up to 12 reps, then increase weight) across all exercises. 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