By /r/fitness
This is a great starting routine for complete beginners.
It's simple, easy to follow routine, which will introduce you to weight lifting.
You should run it for ~3 months, and then switch to some other routine, like '5/3/1 for beginners'.
1
Bent Over Row
Finish Day Script: if (sum(completedReps) >= 15) {
state.weight = weights[numberOfSets] +
state.increase * (completedReps[numberOfSets] > 10 ? 2 : 1)
} else {
state.weight = state.weight * 0.9
}
Exercise State Variables changes It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
2
Bench Press
Finish Day Script: if (sum(completedReps) >= 15) {
state.weight = weights[numberOfSets] +
state.increase * (completedReps[numberOfSets] > 10 ? 2 : 1)
} else {
state.weight = state.weight * 0.9
}
Exercise State Variables changes It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
3
Squat
Finish Day Script: if (sum(completedReps) >= 15) {
state.weight = weights[numberOfSets] +
state.increase * (completedReps[numberOfSets] > 10 ? 2 : 1)
} else {
state.weight = state.weight * 0.9
}
Exercise State Variables changes It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
1
Chin Up
Finish Day Script: if (sum(completedReps) >= 15) {
state.weight = weights[numberOfSets] +
state.increase * (completedReps[numberOfSets] > 10 ? 2 : 1)
} else {
state.weight = state.weight * 0.9
}
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
2
Overhead Press
Finish Day Script: if (sum(completedReps) >= 15) {
state.weight = weights[numberOfSets] +
state.increase * (completedReps[numberOfSets] > 10 ? 2 : 1)
} else {
state.weight = state.weight * 0.9
}
Exercise State Variables changes It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
3
Deadlift
Finish Day Script: if (sum(completedReps) >= 15) {
state.weight = weights[numberOfSets] +
state.increase * (completedReps[numberOfSets] > 10 ? 2 : 1)
} else {
state.weight = state.weight * 0.9
}
Exercise State Variables changes It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
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1 :\n(week == 4) || (week == 5) || (week == 6) ? 2 :\n(week == 7) || (week == 8) || (week == 9) ? 3 :\n(week == 10) ? 4 :\n 1","variations":[{"sets":[{"repsExpr":"1 + state.addreps","weightExpr":"state.weight * 1","isAmrap":true},{"repsExpr":"1 + state.addreps","weightExpr":"state.weight * 1","isAmrap":true},{"repsExpr":"1 + state.addreps","weightExpr":"state.weight * 1","isAmrap":true},{"repsExpr":"1 + state.addreps","weightExpr":"state.weight * 1","isAmrap":true},{"repsExpr":"1 + state.addreps","weightExpr":"state.weight * 1","isAmrap":true}]},{"sets":[{"repsExpr":"1 + state.addreps","weightExpr":"state.weight * 1","isAmrap":true},{"repsExpr":"1 + state.addreps","weightExpr":"state.weight * 1","isAmrap":true},{"repsExpr":"1 + state.addreps","weightExpr":"state.weight * 1","isAmrap":true},{"repsExpr":"1 + state.addreps","weightExpr":"state.weight * 1","isAmrap":true}]},{"sets":[{"repsExpr":"1 + state.addreps","weightExpr":"state.weight * 1","isAmrap":true},{"repsExpr":"1 + state.addreps","weightExpr":"state.weight * 1","isAmrap":true},{"repsExpr":"1 + state.addreps","weightExpr":"state.weight * 1","isAmrap":true}]},{"sets":[{"repsExpr":"1 + state.addreps","weightExpr":"state.weight * 1","isAmrap":true},{"repsExpr":"1 + state.addreps","weightExpr":"state.weight * 1","isAmrap":true}]}],"exerciseType":{"equipment":"dumbbell","id":"reverseFly"},"warmupSets":[],"name":"Reverse Fly","id":"doocwudg","finishDayExpr":"","state":{"addreps":0,"addrpe":0,"weight":{"value":15,"unit":"lb"}},"reuseLogic":{"selected":"nnyqufnd","states":{"nnyqufnd":{"weight":{"value":20,"unit":"lb"}}}},"descriptions":[],"enableRpe":false,"enableRepRanges":false}],"author":"Cody Lefever","name":"GZCL: The Rippler","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>","days":[{"name":"Day 1","exercises":[{"id":"jqquqlmd"},{"id":"jkyefima"},{"id":"nnyqufnd"},{"id":"wohvprbw"}],"id":"wricjnmg"},{"name":"Day 2","exercises":[{"id":"kwnwxdsa"},{"id":"kgrwfyyr"},{"id":"uaqameei"},{"id":"slvdapoo"}],"id":"owqrzyyu"},{"name":"Day 3","exercises":[{"id":"nerlijma"},{"id":"ntlafokg"},{"id":"wqdmcekj"},{"id":"elpluqqg"}],"id":"rywsyvvg"},{"name":"Day 4","exercises":[{"id":"vnwrzlcp"},{"id":"yhfteecm"},{"id":"bykqxutd"},{"id":"doocwudg"}],"id":"mprobqvw"},{"name":"Day 1 - RM test","exercises":[{"id":"jqquqlmd"}],"id":"livmkxbm"},{"name":"Day 2 - RM test","exercises":[{"id":"kwnwxdsa"}],"id":"mhtuglfm"},{"name":"Day 3 - RM test","exercises":[{"id":"nerlijma"}],"id":"kgvyyqxe"},{"name":"Day 4 - RM test","exercises":[{"id":"vnwrzlcp"}],"id":"wwrbcnxo"}],"id":"gzcl-the-rippler","shortDescription":"A 12-week GZCL program optimizing bi-weekly undulation in intensity, weight and reps. A good next step after GZCLP.","url":"https://www.gainzfever.com/","nextDay":1,"isMultiweek":true,"tags":[]},{"weeks":[{"name":"Week 1","days":[{"id":"etkfupph"},{"id":"nqivnfgm"},{"id":"nbstwjff"},{"id":"jxxesjys"}],"id":"lrcdtavn"},{"name":"Week 2","days":[{"id":"etkfupph"},{"id":"nqivnfgm"},{"id":"nbstwjff"},{"id":"jxxesjys"}],"id":"lrcdtavn"},{"name":"Week 3","days":[{"id":"etkfupph"},{"id":"nqivnfgm"},{"id":"nbstwjff"},{"id":"jxxesjys"}],"id":"lrcdtavn"},{"name":"Week 4","days":[{"id":"etkfupph"},{"id":"nqivnfgm"},{"id":"nbstwjff"},{"id":"jxxesjys"}],"id":"lrcdtavn"},{"name":"Week 5","days":[{"id":"etkfupph"},{"id":"nqivnfgm"},{"id":"nbstwjff"},{"id":"jxxesjys"}],"id":"lrcdtavn"},{"name":"Week 6","days":[{"id":"xruitkva"},{"id":"wwtlznra"},{"id":"fervzllm"},{"id":"jwmymvio"}],"id":"vemhrkhz"},{"name":"Week 7","days":[{"id":"wlrlalle"},{"id":"fllxdwzb"},{"id":"jrukvqpi"},{"id":"ytmpeowc"}],"id":"vdznpone"},{"name":"Week 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Initially set your **tm** state variable (by clicking the edit icon and entering the value there). Then, for each workout, make a guess for your RM with reps at the first set, then update the **rm** state variable. Do the warmups, then attempt the RM weight. Update the **rm** variable after that again with the right weight. Then, do the drop sets. ","id":"sfdpdhcp","state":{"tm":{"value":100,"unit":"lb"},"rm":{"value":45,"unit":"lb"}},"finishDayExpr":"if (week < 4 && completedReps[ns] > 12) {\n state.tm *= 1.05 \n}\nif ((week == 7 || week == 8) && completedReps[ns] > 5) {\n state.tm *= 1.05\n}","descriptions":["**T1**. Before starting the sets, set your **tm** state variable with your Training Max value (by clicking the edit icon and entering the value there).\n\nThen, make a guess for your **10RM**, and update the **rm** state variable to log it. Do the warmups, then attempt the RM weight. Update the **rm** variable after that again with the right weight. \n\nAfter that, do the drop sets, which are **70%** of your training max.","**T1**. Make a guess for your **8RM**, and update the **rm** state variable to log it. Do the warmups, then attempt the RM weight. Update the **rm** variable after that again with the right weight. \n\nAfter that, do the drop sets.","**T1**. Make a guess for your **6RM**, and update the **rm** state variable to log it. Do the warmups, then attempt the RM weight. Update the **rm** variable after that again with the right weight. \n\nAfter that, do the drop sets.","**T1**. Make a guess for your **4RM**, and update the **rm** state variable to log it. Do the warmups, then attempt the RM weight. Update the **rm** variable after that again with the right weight. \n\nAfter that, do the drop sets.","**T1**. Make a guess for your **2RM**, and update the **rm** state variable to log it. Do the warmups, then attempt the RM weight. Update the **rm** variable after that again with the right weight. \n\nAfter that, do the drop sets.","**T1**. It's **week 6**, time to test your **1RM**! Work up to your 1RM, and then record your weight in **rm** state variable.","**T1**. It's start of the next cycle, where drop sets are based on your first set.\n\nMake a guess for your **6RM**, and update the **rm** state variable to log it. Do the warmups, then attempt the RM weight. Update the **rm** variable after that again with the right weight. \n\nAfter that, do the drop sets, that are 85% of your 6RM.","**T1**. Make a guess for your **4RM**, and update the **rm** state variable to log it. Do the warmups, then attempt the RM weight. Update the **rm** variable after that again with the right weight. \n\nAfter that, do the drop sets.","**T1**. Make a guess for your **2RM**, and update the **rm** state variable to log it. Do the warmups, then attempt the RM weight. Update the **rm** variable after that again with the right weight. \n\nAfter that, do the drop sets.","**T1**. Make a guess for your **5RM**, and update the **rm** state variable to log it. Do the warmups, then attempt the RM weight. Update the **rm** variable after that again with the right weight. \n\nAfter that, do the drop sets.","**T1**. Make a guess for your **3RM**, and update the **rm** state variable to log it. Do the warmups, then attempt the RM weight. Update the **rm** variable after that again with the right weight. \n\nAfter that, do the drop sets.","**T1**. It's **week 12** - last week, it's time to test your **1RM**! 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Use the TM of the T1 lift. Update the TM value of **T2a** from **T1** 1RM weight after 6th week.","id":"acwpqfga","state":{"tm":{"value":100,"unit":"lb"}},"finishDayExpr":"","descriptions":["**T2a**. Before starting the sets, set its TM of this lift (**tm** state variable) to the T1's TM.","**T2a**.","**T2a**. Before starting the sets, set TM to the T1's 1RM you got during the test last week."],"descriptionExpr":"week == 1 ? 1 :\nweek == 7 ? 3 :\n2"},{"variationExpr":"week == 6 || week == 11 || week == 12 ? 2 : 1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"state.rm","isAmrap":false,"label":"RM","repsExpr":"if (week == 1) { 15 }\nelse if (week == 2) { 12 }\nelse if (week == 3) { 10 }\nelse if (week == 4) { 8 }\nelse if (week == 5) { 6 }\nelse if (week == 7) { 12 }\nelse if (week == 8) { 10 }\nelse if (week == 9) { 8 }\nelse { 6 }\n\n"},{"weightExpr":"state.rm","isAmrap":true,"label":"MRS","repsExpr":"1"},{"weightExpr":"state.rm","isAmrap":true,"label":"MRS","repsExpr":"1"},{"weightExpr":"state.rm","isAmrap":true,"label":"MRS","repsExpr":"1"}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"label":"Skip","repsExpr":"0"}]}],"exerciseType":{"equipment":"barbell","id":"inclineRow"},"warmupSets":[{"value":0.5,"threshold":{"value":10,"unit":"lb"},"reps":5}],"name":"Incline Row","description":"**T2b**. Same as in **T1** - make a guess for your RM with reps at the first set, then update the **rm** state variable. Do the warmups, then attempt the RM weight. Update corresponding **rm** variable after that again with the right weight. Then, do the Max Rep Sets.","id":"qqwutsup","state":{"rm":{"value":100,"unit":"lb"}},"finishDayExpr":"","descriptions":["**T2b**. Same as in **T1** - make a guess for your RM with reps at the first set, then update the **rm** state variable. Do the warmups, then attempt the RM weight. Update the **rm** variable after that again with the right weight.\n\nThen, do the Max Rep Sets."],"descriptionExpr":"week == 6 ? 2 :\nweek == 12 ? 2 : \n1"},{"variationExpr":"week == 7 || week == 12 ? 2 : 1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"state.rm","isAmrap":false,"label":"RM","repsExpr":"if (week == 1) { 20 }\nelse if (week == 2) { 18 }\nelse if (week == 3) { 16 }\nelse if (week == 4) { 14 }\nelse if (week == 5) { 12 }\nelse if (week == 6) { 10 }\nelse if (week == 8) { 18 }\nelse if (week == 9) { 16 }\nelse if (week == 10) { 14 }\nelse { 12 }"},{"weightExpr":"state.rm","isAmrap":true,"label":"MRS","repsExpr":"1"},{"weightExpr":"state.rm","isAmrap":true,"label":"MRS","repsExpr":"1"},{"weightExpr":"state.rm","isAmrap":true,"label":"MRS","repsExpr":"1"}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"label":"Skip","repsExpr":"0"}]}],"exerciseType":{"equipment":"cable","id":"tricepsPushdown"},"warmupSets":[{"value":0.5,"threshold":{"value":10,"unit":"lb"},"reps":5}],"name":"Triceps Pushdown","description":"**T3**. Same as in **T1** - make a guess for your RM with reps at the first set, then update the **rm** state variable. Do the warmups, then attempt the RM weight. Update corresponding **rm** variable after that again with the right weight. Then, do the Max Rep Sets.","id":"yygiaggw","state":{"rm":{"value":10,"unit":"lb"}},"finishDayExpr":"","descriptions":["**T3**. Same as in **T1** - make a guess for your RM with reps at the first set, then update the **rm** state variable. Do the warmups if necessary, then attempt the RM weight. Update the **rm** variable after that again with the right weight.\n\nThen, do the Max Rep Sets."],"descriptionExpr":"week == 7 ? 2 :\nweek == 12 ? 3 :\n1"},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"cable","id":"bentOverRow"},"warmupSets":[{"value":0.5,"threshold":{"value":125,"unit":"lb"},"reps":5}],"name":"Bent Over Row","description":"**T3**.","id":"dvcsuxlw","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"yygiaggw","states":{"yygiaggw":{"rm":{"value":10,"unit":"lb"}}}},"descriptions":[""]},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"dumbbell","id":"hammerCurl"},"warmupSets":[{"value":0.5,"threshold":{"value":30,"unit":"lb"},"reps":5}],"name":"Hammer Curl","description":"**T3**.","id":"xulmdmsp","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"yygiaggw","states":{"yygiaggw":{"rm":{"value":20,"unit":"lb"}}}},"descriptions":[""]},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"barbell","id":"benchPress"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"name":"Bench Press","description":"**T1**. 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Update the TM value of **T2a** from **T1** 1RM weight after 6th week.","id":"nruwkylj","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"acwpqfga","states":{"acwpqfga":{"tm":{"value":100,"unit":"lb"}}}},"descriptions":[""]},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"dumbbell","id":"shoulderPress"},"warmupSets":[{"value":0.5,"threshold":{"value":30,"unit":"lb"},"reps":5}],"name":"Shoulder Press","description":"**T2b**. Same as in **T1** - make a guess for your RM with reps at the first set, then update the **rm** state variable. Do the warmups, then attempt the RM weight. Update corresponding **rm** variable after that again with the right weight. Then, do the Max Rep Sets.","id":"qfkupwma","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"qqwutsup","states":{"qqwutsup":{"rm":{"value":100,"unit":"lb"}}}},"descriptions":[""]},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"dumbbell","id":"shrug"},"warmupSets":[{"value":0.5,"threshold":{"value":30,"unit":"lb"},"reps":5}],"name":"Shrug","description":"**T3**. Same as in **T1** - make a guess for your RM with reps at the first set, then update the **rm** state variable. Do the warmups, then attempt the RM weight. Update corresponding **rm** variable after that again with the right weight. 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Just add/change an exercise, and specify \"Reuse logic\" to one of the progression schemes you wish. \n</p>\n<p>\nMake sure to read the <a href=\"https://www.reddit.com/r/gzcl/comments/12ggfn7/burrito_but_big_a_general_gainzbased_12week/\">original post on Reddit</a> describing the program before starting!\n</p>","shortDescription":"Hypertrophy adaptation of General Gainz, as a 12-week program.","userId":"tvnektbvha","url":"https://www.liftosaur.com/programs/gzcl-general-gainz-burrito-but-big","tags":[],"exercises":[{"quickAddSets":true,"variationExpr":"((week - 1) % 4) + 1","exerciseType":{"equipment":"barbell","id":"squat"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"descriptions":["**T1 Classic**. Initially set the **weight** variable to your approximate **6 RM**, and work up to that weight with warmups. 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Row","id":"ncnuossx","state":{"weight":{"value":95,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"sliercww","states":{"sliercww":{"weight":{"value":20,"unit":"lb"}}}},"descriptions":[""]},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"ezbar","id":"pullover"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"name":"Pullover","id":"waipuwhr","state":{"weight":{"value":25,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"sliercww","states":{"sliercww":{"weight":{"value":20,"unit":"lb"}}}},"descriptions":[""]},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"ezbar","id":"bicepCurl"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"name":"Bicep Curl","id":"ruamucrw","state":{"weight":{"value":20,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"sliercww","states":{"sliercww":{"weight":{"value":20,"unit":"lb"}}}},"descriptions":[""]},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"dumbbell","id":"lateralRaise"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"name":"Lateral Raise","id":"hlasrhzc","state":{"weight":{"value":15,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"sliercww","states":{"sliercww":{"weight":{"value":20,"unit":"lb"}}}},"descriptions":[""]},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"dumbbell","id":"reverseFly"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"name":"Reverse Fly","id":"nsqcdsvt","state":{"weight":{"value":15,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"sliercww","states":{"sliercww":{"weight":{"value":20,"unit":"lb"}}}},"descriptions":[""]},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"bodyweight","id":"flatLegRaise"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"name":"Flat Leg Raise","id":"eduofryp","state":{"weight":{"value":0,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"sliercww","states":{"sliercww":{"weight":{"value":0,"unit":"lb"}}}},"descriptions":[""]},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"ezbar","id":"skullcrusher"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"name":"Skullcrusher","id":"ialebygj","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"sliercww","states":{"sliercww":{"weight":{"value":20,"unit":"lb"}}}},"descriptions":[""]},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"ezbar","id":"bicepCurl"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"name":"Bicep Curl","id":"ibyfznpv","state":{"weight":{"value":20,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"sliercww","states":{"sliercww":{"weight":{"value":20,"unit":"lb"}}}},"descriptions":[""]},{"quickAddSets":true,"variationExpr":"((week - 1) % 4) + 1","exerciseType":{"equipment":"barbell","id":"squat"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"descriptions":["**T1 Classic**. **Find 6 RM** (similar to how you did it during Leader weeks), and then do 6-9 single rep sets.","**T1 Classic**. **Find 5 RM** this time, , and then do 5-8 single rep sets.","**T1 Classic**. **Find 4 RM** this time, , and then do 4-7 single rep sets.","**T1 Classic**. **Find 3 RM**. No single rep sets this week."],"descriptionExpr":"((week - 1) % 4) + 1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"state.weight","isAmrap":false,"label":"RM","repsExpr":"6","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Single","repsExpr":"1","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Single","repsExpr":"1","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Single","repsExpr":"1","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Single","repsExpr":"1","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Single","repsExpr":"1","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Single","repsExpr":"1","minRepsExpr":""}]},{"sets":[{"weightExpr":"state.weight","isAmrap":false,"label":"RM","repsExpr":"5","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Single","repsExpr":"1","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Single","repsExpr":"1","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Single","repsExpr":"1","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Single","repsExpr":"1","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Single","repsExpr":"1","minRepsExpr":""}]},{"sets":[{"weightExpr":"state.weight","isAmrap":false,"label":"RM","repsExpr":"4","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Single","repsExpr":"1","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Single","repsExpr":"1","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Single","repsExpr":"1","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Single","repsExpr":"1","minRepsExpr":""}]},{"sets":[{"weightExpr":"state.weight","isAmrap":false,"label":"RM","repsExpr":"3","minRepsExpr":""}]}],"name":"T1 Anchor Classic","id":"sehvbiif","state":{"weight":{"value":200,"unit":"lb"}},"finishDayExpr":"","enableRepRanges":true},{"quickAddSets":true,"variationExpr":"((week - 1) % 4) + 1","exerciseType":{"equipment":"barbell","id":"squat"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"descriptions":["**T1 Conditioning**. Initially set the **weight** variable to your approximate **6 RM**, and work up to that weight with warmups. Then, attempt your 6RM weight, update the **weight** variable if it was different from initial value.\n\nAfter that, do the **\"conditioning\"** part - **12-18 reps** total within **10** minutes with the same weight. You can do them by sets of 1 rep, 2 reps or 3 reps, every 60 seconds or so. Use \"+\" button to add the sets.","**T1 Conditioning**. Keep the weight, but try to **push to 7-8 RM** first set this time.\n\nThen, do the **\"conditioning** - **14-24** reps within **10** minutes.","**T1 Conditioning**. Keep the weight, but try to **push to 8-9 RM** first set this time.\n\nThen, do the **\"conditioning** - **16-27** reps within **10** minutes.","**T1 Conditioning**. Keep the weight, but try to **push to 9-10 RM** first set this time.\n\nThen, do the **\"conditioning** - **18-30** reps within **10** minutes."],"descriptionExpr":"((week - 1) % 4) + 1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"state.weight","isAmrap":false,"label":"RM","repsExpr":"6","minRepsExpr":""}]},{"sets":[{"weightExpr":"state.weight","isAmrap":false,"label":"RM","repsExpr":"8","minRepsExpr":"7"}]},{"sets":[{"weightExpr":"state.weight","isAmrap":false,"label":"RM","repsExpr":"9","minRepsExpr":"8"}]},{"sets":[{"weightExpr":"state.weight","isAmrap":false,"label":"RM","repsExpr":"10","minRepsExpr":"9"}]}],"name":"T1 Leader Conditioning","id":"qxywousv","state":{"weight":{"value":200,"unit":"lb"}},"finishDayExpr":"","enableRepRanges":true},{"quickAddSets":true,"variationExpr":"((week - 1) % 4) + 1","exerciseType":{"equipment":"barbell","id":"squat"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"descriptions":["**T1 Heavy**. **Find 6 RM** (similar to how you did it during Leader weeks), and then do 5-6 single rep sets.","**T1 Heavy**. **Find 4 RM** this time, , and then do 4-5 single rep sets.","**T1 Heavy**. **Find 2 RM** this time, , and then do 2-3 single rep sets.","**T1 Heavy**. **Find 1 RM**. No single rep sets this week."],"descriptionExpr":"((week - 1) % 4) + 1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"state.weight","isAmrap":false,"label":"RM","repsExpr":"6","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Single","repsExpr":"1","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Single","repsExpr":"1","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Single","repsExpr":"1","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Single","repsExpr":"1","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Single","repsExpr":"1","minRepsExpr":""}]},{"sets":[{"weightExpr":"state.weight","isAmrap":false,"label":"RM","repsExpr":"5","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Single","repsExpr":"1","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Single","repsExpr":"1","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Single","repsExpr":"1","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Single","repsExpr":"1","minRepsExpr":""}]},{"sets":[{"weightExpr":"state.weight","isAmrap":false,"label":"RM","repsExpr":"4","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Single","repsExpr":"1","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Single","repsExpr":"1","minRepsExpr":""}]},{"sets":[{"weightExpr":"state.weight","isAmrap":false,"label":"RM","repsExpr":"3","minRepsExpr":""}]}],"name":"T1 Anchor Heavy","id":"wisvjgbc","state":{"weight":{"value":200,"unit":"lb"}},"finishDayExpr":"","enableRepRanges":true},{"quickAddSets":true,"variationExpr":"((week - 1) % 4) + 1","exerciseType":{"equipment":"barbell","id":"squat"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"descriptions":["**T1 Flexible**. Work up to **4-6 RM**, simply adding weight in whatever way possible, and let the rep max fall where it may. Then, do the number of single rep sets == your RM number. You may add up to 3 additional single rep sets as a bonus. ","**T1 Flexible**. Work up to **3-5 RM** this time, then, do the number of single rep sets == your RM number. You may add up to 3 additional single rep sets as a bonus. ","**T1 Flexible**. Work up to **2-4 RM** this time, then, do the number of single rep sets == your RM number. You may add up to 3 additional single rep sets as a bonus. ","**T1 Flexible**. Work up to **1-3 RM** this time. No single rep sets this time."],"descriptionExpr":"((week - 1) % 4) + 1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"state.weight","isAmrap":false,"label":"RM","repsExpr":"6","minRepsExpr":"4"},{"weightExpr":"state.weight","isAmrap":false,"label":"Single","repsExpr":"1","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Single","repsExpr":"1","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Single","repsExpr":"1","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Single","repsExpr":"1","minRepsExpr":""}]},{"sets":[{"weightExpr":"state.weight","isAmrap":false,"label":"RM","repsExpr":"5","minRepsExpr":"3"},{"weightExpr":"state.weight","isAmrap":false,"label":"Single","repsExpr":"1","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Single","repsExpr":"1","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Single","repsExpr":"1","minRepsExpr":""}]},{"sets":[{"weightExpr":"state.weight","isAmrap":false,"label":"RM","repsExpr":"4","minRepsExpr":"2"},{"weightExpr":"state.weight","isAmrap":false,"label":"Single","repsExpr":"1","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Single","repsExpr":"1","minRepsExpr":""}]},{"sets":[{"weightExpr":"state.weight","isAmrap":false,"label":"RM","repsExpr":"3","minRepsExpr":"1"}]}],"name":"T1 Anchor Flexible","id":"nymoivhp","state":{"weight":{"value":200,"unit":"lb"}},"finishDayExpr":"","enableRepRanges":true},{"quickAddSets":true,"variationExpr":"((week - 1) % 4) + 1","exerciseType":{"equipment":"barbell","id":"squat"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"descriptions":["**T2 Classic**. Same as **T1**, but in the higher rep range (8-12).\n\nInitially set the **weight** variable to your approximate **8 RM**, and work up to that weight with warmups. Then, attempt your 8RM weight, update the **weight** variable if it was different from initial value, and then do 4-6 \"half\" sets (same weight, half of the reps).","**T2 Classic**. Keep the weight, but try to **push to 7-8 RM** first set this time. Then, do 4-6 \"half\" sets again.","**T2 Classic**. Keep the weight, but try to **push to 8-9 RM** first set this time. Then, do 4-6 \"half\" sets again.","**T2 Classic**. Keep the weight, but try to **push to 9-10 RM** first set this time. Then, do 4-6 \"half\" sets again."],"descriptionExpr":"((week - 1) % 4) + 1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"state.weight","isAmrap":false,"label":"RM","repsExpr":"8","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Half","repsExpr":"4","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Half","repsExpr":"4","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Half","repsExpr":"4","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Half","repsExpr":"4","minRepsExpr":""}]},{"sets":[{"weightExpr":"state.weight","isAmrap":false,"label":"RM","repsExpr":"10","minRepsExpr":"9"},{"weightExpr":"state.weight","isAmrap":false,"label":"Half","repsExpr":"4","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Half","repsExpr":"4","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Half","repsExpr":"5","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Half","repsExpr":"5","minRepsExpr":""}]},{"sets":[{"weightExpr":"state.weight","isAmrap":false,"label":"RM","repsExpr":"11","minRepsExpr":"10"},{"weightExpr":"state.weight","isAmrap":false,"label":"Half","repsExpr":"5","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Half","repsExpr":"5","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Half","repsExpr":"5","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Half","repsExpr":"5","minRepsExpr":""}]},{"sets":[{"weightExpr":"state.weight","isAmrap":false,"label":"RM","repsExpr":"12","minRepsExpr":"11"},{"weightExpr":"state.weight","isAmrap":false,"label":"Half","repsExpr":"5","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Half","repsExpr":"5","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Half","repsExpr":"6","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Half","repsExpr":"6","minRepsExpr":""}]}],"name":"T2 Leader Classic","id":"jprpzeqw","state":{"weight":{"value":200,"unit":"lb"}},"finishDayExpr":"","enableRepRanges":true},{"quickAddSets":true,"variationExpr":"((week - 1) % 4) + 1","exerciseType":{"equipment":"barbell","id":"squat"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"descriptions":["**T2 Conditioning**. Initially set the **weight** variable to your approximate **8 RM**, and work up to that weight with warmups. Then, attempt your 8RM weight, update the **weight** variable if it was different from initial value.\n\nAfter that, do the **\"conditioning\"** part - **16-27 reps** total within **10** minutes with the same weight. You can do them by sets of 1 rep, 2 reps or 3 reps, every 60 seconds or so. Use \"+\" button to add the sets.","**T2 Conditioning**. Keep the weight, but try to **push to 9-10 RM** first set this time.\n\nThen, do the **\"conditioning** - **18-30** reps within **10** minutes.","**T2 Conditioning**. Keep the weight, but try to **push to 10-11 RM** first set this time.\n\nThen, do the **\"conditioning** - **20-33** reps within **10** minutes.","**T2 Conditioning**. Keep the weight, but try to **push to 1-12 RM** first set this time.\n\nThen, do the **\"conditioning** - **22-36** reps within **10** minutes."],"descriptionExpr":"((week - 1) % 4) + 1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"state.weight","isAmrap":false,"label":"RM","repsExpr":"8","minRepsExpr":""}]},{"sets":[{"weightExpr":"state.weight","isAmrap":false,"label":"RM","repsExpr":"10","minRepsExpr":"9"}]},{"sets":[{"weightExpr":"state.weight","isAmrap":false,"label":"RM","repsExpr":"11","minRepsExpr":"10"}]},{"sets":[{"weightExpr":"state.weight","isAmrap":false,"label":"RM","repsExpr":"12","minRepsExpr":"11"}]}],"name":"T2 Leader Conditioning","id":"rdqqpbhg","state":{"weight":{"value":200,"unit":"lb"}},"finishDayExpr":"","enableRepRanges":true},{"quickAddSets":true,"variationExpr":"((week - 1) % 4) + 1","exerciseType":{"equipment":"barbell","id":"squat"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"descriptions":["**T2 High-Volume**. Initially set the **weight** variable to your approximate **10 RM**, and work up to that weight with warmups. Then, attempt your 10RM weight, update the **weight** variable if it was different from initial value.\n\nAfter that, do the **\"high volume\"** part - 3 sets of **5-7 reps**. Try to get as close to the top range as possible!","**T2 High-Volume**. Keep the weight, but try to **push to 11-12 RM** first set this time.\n\nAfter that, do the **\"high volume\"** part - 3 sets of **5-10 reps**. Try to get as close to the top range as possible!","**T2 High-Volume**. Keep the weight, but try to **push to 12-14 RM** first set this time.\n\nAfter that, do the **\"high volume\"** part - 3 sets of **6-11 reps**. Try to get as close to the top range as possible!","**T2 High-Volume**. Keep the weight, but try to **push to 13-16 RM** first set this time.\n\nAfter that, do the **\"high volume\"** part - 3 sets of **7-12 reps**. Try to get as close to the top range as possible!"],"descriptionExpr":"((week - 1) % 4) + 1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"state.weight","isAmrap":false,"label":"RM","repsExpr":"10","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"High Vol","repsExpr":"7","minRepsExpr":"5"},{"weightExpr":"state.weight","isAmrap":false,"label":"High Vol","repsExpr":"7","minRepsExpr":"5"},{"weightExpr":"state.weight","isAmrap":false,"label":"High Vol","repsExpr":"7","minRepsExpr":"5"}]},{"sets":[{"weightExpr":"state.weight","isAmrap":false,"label":"RM","repsExpr":"12","minRepsExpr":"11"},{"weightExpr":"state.weight","isAmrap":false,"label":"High Vol","repsExpr":"10","minRepsExpr":"5"},{"weightExpr":"state.weight","isAmrap":false,"label":"High Vol","repsExpr":"10","minRepsExpr":"5"},{"weightExpr":"state.weight","isAmrap":false,"label":"High Vol","repsExpr":"10","minRepsExpr":"5"}]},{"sets":[{"weightExpr":"state.weight","isAmrap":false,"label":"RM","repsExpr":"14","minRepsExpr":"12"},{"weightExpr":"state.weight","isAmrap":false,"label":"High Vol","repsExpr":"11","minRepsExpr":"6"},{"weightExpr":"state.weight","isAmrap":false,"label":"High Vol","repsExpr":"11","minRepsExpr":"6"},{"weightExpr":"state.weight","isAmrap":false,"label":"High Vol","repsExpr":"11","minRepsExpr":"6"}]},{"sets":[{"weightExpr":"state.weight","isAmrap":false,"label":"RM","repsExpr":"16","minRepsExpr":"13"},{"weightExpr":"state.weight","isAmrap":false,"label":"High Vol","repsExpr":"12","minRepsExpr":"7"},{"weightExpr":"state.weight","isAmrap":false,"label":"High Vol","repsExpr":"12","minRepsExpr":"7"},{"weightExpr":"state.weight","isAmrap":false,"label":"High Vol","repsExpr":"12","minRepsExpr":"7"}]}],"name":"T2 Leader High-Volume","id":"inklgcbd","state":{"weight":{"value":200,"unit":"lb"}},"finishDayExpr":"","enableRepRanges":true},{"quickAddSets":true,"variationExpr":"(((week - 1) % 4) + 1) == 4 ? 2 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"descriptions":["**T2 Widowmaker**. Initially set the **weight** variable to the **20 RM** you want to have on **week 4**. Each week you'll work towards that goal, trying to get closer and closer to the goal.\n\nWarmup, then attempt new RM record, and then do \"half-sets\" - do 4 sets with half of your RM set reps.","**T2 Widowmaker**.Keep the weight, and try to beat last week RM with more reps.\n\nWarmup, then attempt new RM record, and then do \"half-sets\" - do 4 sets with half of your RM set reps.","**T2 Widowmaker**.Keep the weight, and try to beat last week RM with more reps.\n\nWarmup, then attempt new RM record, and then do \"half-sets\" - do 4 sets with half of your RM set reps.","**T2 Widowmaker**.Time to make that **20 RM** real!\n\nWarmup, then attempt 20 RM record. 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This time, **find 7 RM**, and update the **weight** variable to the new weight. Then, do 4 \"half\" sets again.","**T2 Classic**. **Find 6 RM**, and update the **weight** variable to the new weight. Then, do 4 \"half\" sets again.","**T2 Classic**. **Find 5 RM**, and update the **weight** variable to the new weight. No half sets this time."],"descriptionExpr":"((week - 1) % 4) + 1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"state.weight","isAmrap":false,"label":"RM","repsExpr":"8","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Half","repsExpr":"4","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Half","repsExpr":"4","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Half","repsExpr":"4","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Half","repsExpr":"4","minRepsExpr":""}]},{"sets":[{"weightExpr":"state.weight","isAmrap":false,"label":"RM","repsExpr":"7","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Half","repsExpr":"3","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Half","repsExpr":"3","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Half","repsExpr":"4","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Half","repsExpr":"4","minRepsExpr":""}]},{"sets":[{"weightExpr":"state.weight","isAmrap":false,"label":"RM","repsExpr":"6","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Half","repsExpr":"3","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Half","repsExpr":"3","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Half","repsExpr":"3","minRepsExpr":""},{"weightExpr":"state.weight","isAmrap":false,"label":"Half","repsExpr":"3","minRepsExpr":""}]},{"sets":[{"weightExpr":"state.weight","isAmrap":false,"label":"RM","repsExpr":"5","minRepsExpr":""}]}],"name":"T2 Anchor Classic","id":"rvclxshs","state":{"weight":{"value":200,"unit":"lb"}},"finishDayExpr":"","enableRepRanges":false},{"quickAddSets":false,"variationExpr":"((week - 1) % 4) + 1","exerciseType":{"equipment":"barbell","id":"squat"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"descriptions":["**T2 Tens**. **Find 10 RM** (similar to how you did it during Leader weeks), but make sure it's comfortable 10RM. Then, do 4 \"half\" sets - 4 sets with half of your RM set reps.","**T2 Tens**. This time, **find 10 RM** again, attempt a slightly higher weight. Then, do 3 \"half\" sets.","**T2 Tens**. Again, **find 10 RM**, attempt a higher weight. Then, do 2 \"half\" sets.","**T2 Tens**. Again, **find 10 RM**, attempt a higher weight. No half sets this time."],"descriptionExpr":"((week - 1) % 4) + 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}\n}","state":{"weight":{"value":40,"unit":"lb"},"lastReps":0,"failures":0},"descriptions":[""]},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"inclineChestFly"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Incline Chest Fly","id":"rxrmcyvu","finishDayExpr":"if (cr[1] >= r[1] && cr[2] >= r[2] && cr[3] >= r[3]) {\n state.weight = state.weight + 2.5lb\n state.failures = 0\n state.lastReps = 0\n} else {\n if (cr[1] + cr[2] + cr[3] <= state.lastReps) {\n state.failures = state.failures + 1\n } else {\n state.lastReps = cr[1] + cr[2] + cr[3]\n }\n if (state.failures >= 3) {\n state.weight = state.weight - 5lb\n state.lastReps = 0\n state.failures = 0\n 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state.failures + 1\n } else {\n state.lastReps = cr[1] + cr[2] + cr[3]\n }\n if (state.failures >= 3) {\n state.weight = state.weight - 5lb\n state.lastReps = 0\n state.failures = 0\n }\n}","state":{"weight":{"value":40,"unit":"lb"},"lastReps":0,"failures":0},"descriptions":[""]},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"lunge"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Lunge","id":"emqwpejw","finishDayExpr":"if (cr[1] >= r[1] && cr[2] >= r[2] && cr[3] >= r[3]) {\n state.weight = state.weight + 2.5lb\n state.failures = 0\n state.lastReps = 0\n} else {\n if (cr[1] + cr[2] + cr[3] <= state.lastReps) {\n state.failures = state.failures + 1\n } else {\n state.lastReps = cr[1] + cr[2] + cr[3]\n }\n if (state.failures >= 3) {\n state.weight = state.weight - 5lb\n state.lastReps = 0\n state.failures = 0\n }\n}","state":{"weight":{"value":20,"unit":"lb"},"lastReps":0,"failures":0},"descriptions":[""]},{"variationExpr":"1","exerciseType":{"id":"singleLegDeadlift"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Single Leg Deadlift","id":"aufwcftx","finishDayExpr":"if (cr[1] >= r[1] && cr[2] >= r[2] && cr[3] >= r[3]) {\n state.weight = state.weight + 2.5lb\n state.failures = 0\n state.lastReps = 0\n} else {\n if (cr[1] + cr[2] + cr[3] <= state.lastReps) {\n state.failures = state.failures + 1\n } else {\n state.lastReps = cr[1] + cr[2] + cr[3]\n }\n if (state.failures >= 3) {\n state.weight = state.weight - 5lb\n state.lastReps = 0\n state.failures = 0\n }\n}","state":{"weight":{"value":50,"unit":"lb"},"lastReps":0,"failures":0},"descriptions":[""]},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"standingCalfRaise"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Standing Calf Raise","id":"iuvdsefn","finishDayExpr":"if (cr[1] >= r[1] && cr[2] >= r[2] && cr[3] >= r[3]) {\n state.weight = state.weight + 2.5lb\n state.failures = 0\n state.lastReps = 0\n} else {\n if (cr[1] + cr[2] + cr[3] <= state.lastReps) {\n state.failures = state.failures + 1\n } else {\n state.lastReps = cr[1] + cr[2] + cr[3]\n }\n if (state.failures >= 3) {\n state.weight = state.weight - 5lb\n state.lastReps = 0\n state.failures = 0\n }\n}","state":{"weight":{"value":50,"unit":"lb"},"lastReps":0,"failures":0},"descriptions":[""]}],"author":"/u/gregariousHermit","name":"Dumbbell P/P/L","days":[{"exercises":[{"id":"dqgiwzky"},{"id":"rxrmcyvu"},{"id":"gjnupmxn"},{"id":"wvisranc"},{"id":"rfopyaev"}],"name":"Push Day","id":"wxwpzbpy"},{"exercises":[{"id":"floepahq"},{"id":"hptmfoju"},{"id":"xhhmwfyk"},{"id":"eoabtkcw"},{"id":"nakyrrmt"}],"name":"Pull Day","id":"pejsiugo"},{"exercises":[{"id":"jystpbjo"},{"id":"emqwpejw"},{"id":"aufwcftx"},{"id":"iuvdsefn"},{"id":"rfopyaev"}],"name":"Legs Day","id":"aomkmjqu"}],"description":"<div><p>This is a great starting routine for beginners if you only have dumbbells available. If you have a barbell, then your better bet is 'Basic Beginner Routine'.</p><p>It's a Push/Pull/Legs routine with linear progressing, each day is focused on either Push, Pull or Legs.</p><p>You'll need a bench, adjustable dumbbells and a pull-up bar.</p></div>","id":"dbPpl","shortDescription":"Dumbbell-only push/pull/legs split. Great if you only have dumbbells.","nextDay":1,"url":"https://old.reddit.com/r/Fitness/comments/2e79y4/dumbbell_ppl_proposed_alternative_to_dumbbell/","tags":["dumbbell"],"isMultiweek":false},{"weeks":[],"exercises":[{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"squat"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Squat","id":"qaqbcysx","finishDayExpr":"if (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = w[1] + state.increment\n state.successes = 0\n state.failures = 0\n }\n} else {\n state.failures = state.failures + 1\n if (state.failures >= 2) {\n state.weight = state.weight * 0.9\n state.successes = 0\n state.failures = 0\n }\n}","state":{"increment":{"value":5,"unit":"lb"},"weight":{"value":45,"unit":"lb"},"failures":0,"successes":0},"descriptions":[""]},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"benchPress"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Bench Press","id":"qcriakad","finishDayExpr":"if (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = w[1] + state.increment\n state.successes = 0\n state.failures = 0\n }\n} else {\n state.failures = state.failures + 1\n if (state.failures >= 2) {\n state.weight = state.weight * 0.9\n state.successes = 0\n state.failures = 0\n }\n}","state":{"increment":{"value":5,"unit":"lb"},"weight":{"value":45,"unit":"lb"},"failures":0,"successes":0},"descriptions":[""]},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"overheadPress"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Overhead Press","id":"lqrhvneb","finishDayExpr":"if (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = w[1] + state.increment\n state.successes = 0\n state.failures = 0\n }\n} else {\n state.failures = state.failures + 1\n if (state.failures >= 2) {\n state.weight = state.weight * 0.9\n state.successes = 0\n state.failures = 0\n }\n}","state":{"increment":{"value":5,"unit":"lb"},"weight":{"value":45,"unit":"lb"},"failures":0,"successes":0},"descriptions":[""]},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"deadlift"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Deadlift","id":"svplezwb","finishDayExpr":"if (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = w[1] + state.increment\n state.successes = 0\n state.failures = 0\n }\n} else {\n state.failures = state.failures + 1\n if (state.failures >= 2) {\n state.weight = state.weight * 0.9\n state.successes = 0\n state.failures = 0\n }\n}","state":{"increment":{"value":5,"unit":"lb"},"weight":{"value":95,"unit":"lb"},"failures":0,"successes":0},"descriptions":[""]}],"author":"Mark Rippetoe","name":"Starting Strength Phase 1","days":[{"exercises":[{"id":"qaqbcysx"},{"id":"qcriakad"},{"id":"svplezwb"}],"name":"Workout A","id":"qqtrqcqs"},{"exercises":[{"id":"qaqbcysx"},{"id":"lqrhvneb"},{"id":"svplezwb"}],"name":"Workout B","id":"gcvvyewo"}],"description":"Great absolute beginner program from a famous trainer and powerlifter Mark Rippetoe. 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state.failures = 0\n }\n}","state":{"increment":{"value":2.5,"unit":"lb"},"weight":{"value":45,"unit":"lb"},"failures":0,"successes":0},"descriptions":[""]},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"benchPress"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Bench Press","id":"hdwltdex","finishDayExpr":"if (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = w[1] + state.increment\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps)) {\n state.failures = state.failures + 1\n if (state.failures >= 2) {\n state.weight = state.weight * 0.9\n state.successes = 0\n state.failures = 0\n 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script","state":{"successes":0,"weight":{"value":10,"unit":"lb"},"failures":0},"descriptions":[""]},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"boxSquat"},"variations":[{"sets":[{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Box Squat","id":"xdjcsizm","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression 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Initially set your training max (TM) via **tm** state variable, which is approximately your 2RM."]},{"variationExpr":"if (state.week == 1) { 1 }\nelse if (state.week == 2 || state.week == 3) { 2 }\nelse if (state.week == 4) { 3 }\nelse if (state.week == 5 || state.week == 6) { 4 }\nelse if (state.week == 7) { 5 }\nelse if (state.week == 8) { 6 }\nelse { 7 }","stateMetadata":{},"variations":[{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false}]},{"sets":[{"repsExpr":"0","weightExpr":"0lb","isAmrap":false}]}],"exerciseType":{"equipment":"barbell","id":"inclineBenchPress"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"name":"Incline Bench Press","description":"**T2**. Same as **T1** - initially set your TM based on ~2RM.","id":"miypkvzb","state":{"intensity":60,"tm":{"value":245,"unit":"lb"},"week":1,"reps":10},"finishDayExpr":"state.week += 1\nif (state.week > 9) {\n state.week = 1\n}\n\nif (state.week == 1) { state.intensity = 60 }\nif (state.week == 2) { state.intensity = 65 }\nif (state.week == 3) { state.intensity = 70 }\nif (state.week == 4) { state.intensity = 75 }\nif (state.week == 5) { state.intensity = 77.5 }\nif (state.week == 6) { state.intensity = 80 }\nif (state.week == 7) { state.intensity = 82.5 }\nif (state.week == 8) { state.intensity = 85 }\nif (state.week == 9) { state.intensity = 100 }\n\nif (state.week == 1) { state.reps = 10 }\nif (state.week == 2) { state.reps = 8 }\nif (state.week == 3) { state.reps = 6 }\nif (state.week == 4) { state.reps = 5 }\nif (state.week == 5) { state.reps = 4 }\nif (state.week == 6) { state.reps = 3 }\nif (state.week == 7) { state.reps = 2 }\nif (state.week == 8) { state.reps = 1 }\nif (state.week == 9) { state.reps = 0 }","descriptions":["**T2**. Same as **T1** - initially set your TM based on ~2RM."]},{"variationExpr":"if (state.week == 1 || state.week == 2) { 1 }\nelse if (state.week == 3 || state.week == 4) { 2 }\nelse if (state.week == 5 || state.week == 6) { 3 }\nelse if (state.week == 7 || state.week == 8) { 4 }\nelse { 5 }","stateMetadata":{},"variations":[{"sets":[{"repsExpr":"state.reps","weightExpr":"state.rm","isAmrap":false},{"repsExpr":"1","weightExpr":"state.rm","isAmrap":true},{"repsExpr":"1","weightExpr":"state.rm","isAmrap":true},{"repsExpr":"1","weightExpr":"state.rm","isAmrap":true},{"repsExpr":"1","weightExpr":"state.rm","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.rm","isAmrap":false},{"repsExpr":"1","weightExpr":"state.rm","isAmrap":true},{"repsExpr":"1","weightExpr":"state.rm","isAmrap":true},{"repsExpr":"1","weightExpr":"state.rm","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.rm","isAmrap":false},{"repsExpr":"1","weightExpr":"state.rm","isAmrap":true},{"repsExpr":"1","weightExpr":"state.rm","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.rm","isAmrap":false},{"repsExpr":"1","weightExpr":"state.rm","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.rm","isAmrap":false}]}],"exerciseType":{"equipment":"cable","id":"seatedRow"},"warmupSets":[{"value":0.3,"threshold":{"value":10,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":10,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":10,"unit":"lb"},"reps":5}],"name":"Seated Row","description":"**T3**. 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