Jacked & Tan 2.0 is a weightlifting program based on the GZCL principle, created by Cody Lefever. The GZCL name comes from his Reddit username - u/gzcl. It's a 12-week weightlifting program, following GZCL principles, and offering quite a lot of volume. It's designed both for hypertrophy and strength. It starts with lower intensity / higher volume, then progresses to higher intensity / lower volume. It's a fun program to run, offering somewhat unusual and interesting rep schemes, with testing for different RMs each workout.
It's an intermediate program, so you're going to find it most useful after your newbie gains are over. There's good variety in exercises, and a lot of people reported getting serious gains and new PRs after running this program.
You can run it after beginner GZCLP program, or after beginner/intermediate GZCL: The Rippler program.
GZCL principle
Before diving in, here's some basic terminology:
Rep Max: This refers to the maximum weight you can lift for a given number of reps. For instance, if you can do 5 reps (and no more) with 100 kg, then your 5 rep max is 100 kg. When measuring this, you should not go to full failure, but stop when you can't maintain good form for another rep.
Now, let's talk about exercises. Exercises in GZCL programs are split into 3 tiers:
T1: These are main compound exercises (e.g., Squat, Deadlift, Bench Press, Overhead Press ). These exercises involve the highest intensity (i.e., the largest weights, about 85-100% of your 2-3 rep max), but with lower volume (fewer reps and sets). Typically, you will perform 10-15 total reps, usually within 1-3 reps per set.
T2: These are secondary compound exercises (e.g., Front Squat, Romanian Deadlift, Incline Bench Press, etc). These exercises have lower intensity (lower weights), but higher volume (more reps and sets). You should pick exercises that will assist with your T1 exercises. For example, if you want to improve your Squat, you could do Front Squats as a T2 exercise. These exercises are performed with 65-85% of your 2-3 rep max, usually within 5-8 reps per set.
T3: These are isolation exercises (e.g., Leg Press, Leg Curl, Triceps Extension, Lateral Raise). These exercises have the lowest intensity (lightest weights), but highest volume (most reps and sets). The goal is to choose exercises that will assist with your T1 and T2 exercises. These are performed with less than 65% of your 2-3 rep max, usually with 8 or more reps per set.
A useful rule of thumb is the 1:2:3 rule - for every rep you perform in T1, do 2 reps in T2, and 3 in T3.
This is a very short description of the GZCL principle. For more information, and more details, I REALLY recommend to read Cody's blogpost.
Application of the GZCL Principle to the Jacked And Tan 2.0 program
T1 Exercise
For the T1 exercise, we start with high volume and low intensity (high reps, lower weight), and progress to lower volume and higher intensity (lower reps, higher weight) - so called Linear Periodization.
First, you need to define your training max (TM), which is approximately equal to your 2RM (2 Rep Max). It'll be the basis for your "drop sets" for T1 exercise. Drop sets are the sets that you do after the Rep Max set, which are based on percentage of TM.
The first set is a Rep Max set, where you have to work up to your Rep Max. For the first week it's 10RM, for the second - 8RM, etc. So, to work up your 10RM, you need to guess your approximate 10RM weight, and then do "warmup" sets, that are not fatiguing, slowly increasing the weight. Like, let's say you guessed your 10RM for Bench Press is 185lb. So, you do:
5 reps with empty bar
5 reps with 95lb
3 reps with 135lb
10 reps with 185lb
If you missed, and chose the weight that is too heavy, and let's say you only could do 8 reps. Or too light, and you did 12 reps. That's okay! You'll get better at this later on, just record your weight/reps, and move to the drop sets.
Drop sets are sets that are based on the Training Max. E.g. for week 1 it's 50% of TM, 10 reps each. Last set is As Many Reps As Possible (AMRAP) - try to do as many reps as possible (leaving 1-2 reps in the tan). It's a good way to push yourself, and also to see if you need to adjust TM - if you can get more than 12 reps there, you may want to consider increasing TM.
On week 6, you measure your 1RM. You don't do any T1 drop sets (and any T2 exercises).
After that, for the next 5 weeks, instead of %TM for the drop sets, you use percentage of your Rep Max for that week. E.g. on Week 7 you do your 6RM set first, and then the drop sets would be 85% of 6RM.
At the end, at the week 12, you do another 1RM measurement, without T1 drop sets and T2 exercises again.
It sounds pretty complicated, but should be way more clear when you look at the example below, and also after playing around with the interactive example at the bottom of this page.
Example of a T1 exercise sets/reps/weight week over week
Note that first RM sets are approximate in this example
Squat
Barbell
Week 1
10
75
2x6
70
6+
70
Week 2
8
77.5
2x5
75
5+
75
Week 3
6
82.5
2x4
80
4+
80
Week 4
4
87.5
2x3
82.5
3+
82.5
Week 5
2
92.5
3x2
85
2+
85
Week 6
1
100
Week 7
6
82.5
4x3
70
3+
70
Week 8
4
87.5
4x2
72.5
2+
72.5
Week 9
2
92.5
4x1
77.5
1+
77.5
Week 10
5
85
2x2
75
2+
75
Week 11
3
90
2x1
80
1+
80
Week 12
1
100
T2a Exercise
The T2a exercise weight is usually based on the T1 Training Max weight (since T2a exercises are auxiliary exercises to T1 ones). The exception is Front Squat, which is using its own TM.
The weight/volume is also changing week over week in a wave pattern, adding sets on lower weights, to compensate drop in volume.
You skip the exercise on the Week 6 and Week 12, when you measure your 1RM for T1 exercise.
Deficit Deadlift
Barbell
Week 1
4x10
50
Week 2
4x8
60
Week 3
4x6
70
Week 4
5x4
75
Week 5
7x2
80
Week 6
0
45
Week 7
5x6
70
Week 8
5x5
75
Week 9
5x4
80
Week 10
6x3
82.5
Week 11
7x2
85
Week 12
0
45
T2b and T3 Exercises
T2b and T3 exercises are pretty similar to each other, they just use different first set RM value. So, for the first set, you attempt to do RM for the reps of that set (similar to T1), record the weight, and then you do the so-called Max Rep Sets (MRS). Simply, try to do as many reps as possible with the same weight as you did for the first set. For the 2nd, 3rd, etc Max Reps Set you likely will be able to do less and less reps, but that's okay and expected, as you're accumulating fatigue.
You skip these exercises on the Week 7 and Week 12
Check the interactive playground below to see how the program works, and what the weights/sets/reps look like for each week. You can edit the 2RM, 5RM, etc. weights for each exercise, and see how the weight changes.
You can run the GZCL: Jacked And Tan 2.0 program in the Liftosaur app.
Muscle Balance
Muscles used, relatively to each other
Glutes
100%
Hamstrings
70%
Back
70%
Chest
70%
Shoulders
70%
Quadriceps
57%
Calves
26%
Abs
26%
Triceps
26%
Forearms
13%
Try it out in interactive playground!
Tap on squares to finish sets. Tap multiple times to reduce completed reps. Finish workout and see what the next time the workout would look like (with possibly updated weights, reps and sets).
For convenience, you can finish all the sets of an exercise by clicking on the icon. And you can adjust the exercise variables (weight, reps, TM, RIR, etc) by clicking on the icon.
Week 1 - Day 1
Squat
Barbell
10RM
TM 70%
TM 70%
TM 70%
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).
Then, 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.
After that, do the drop sets, which are 70% of your training max.
Deficit Deadlift
Barbell
TM 50%
TM 50%
TM 50%
TM 50%
T2a. Before starting the sets, set its TM of this lift (tm state variable) to the T1's TM.
Incline Row
Barbell
RM
MRS
MRS
MRS
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.
Then, do the Max Rep Sets.
Triceps Pushdown
Cable
RM
MRS
MRS
MRS
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.
Then, do the Max Rep Sets.
Bent Over Row
Cable
RM
MRS
MRS
MRS
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.
Then, do the Max Rep Sets.
Hammer Curl
Dumbbell
RM
MRS
MRS
MRS
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.
Then, do the Max Rep Sets.
Please enter weight
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Please enter reps and weight
It changes reps and weight only for this workout! If you want to change them for this and the future workouts, make changes in the program.
Week 1 - Day 2
Bench Press
Barbell
10RM
TM 70%
TM 70%
TM 70%
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).
Then, 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.
After that, do the drop sets, which are 70% of your training max.
Bench Press Close Grip
Barbell
TM 50%
TM 50%
TM 50%
TM 50%
T2a. Before starting the sets, set its TM of this lift (tm state variable) to the T1's TM.
Shoulder Press
Dumbbell
RM
MRS
MRS
MRS
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.
Then, do the Max Rep Sets.
Shrug
Dumbbell
RM
MRS
MRS
MRS
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.
Then, do the Max Rep Sets.
Pec Deck
Leverage Machine
RM
MRS
MRS
MRS
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.
Then, do the Max Rep Sets.
Face Pull
Band
RM
MRS
MRS
MRS
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.
Then, do the Max Rep Sets.
Please enter weight
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Please enter reps and weight
It changes reps and weight only for this workout! If you want to change them for this and the future workouts, make changes in the program.
Week 1 - Day 3
Deadlift
Barbell
10RM
TM 70%
TM 70%
TM 70%
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).
Then, 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.
After that, do the drop sets, which are 70% of your training max.
Front Squat
Barbell
TM 50%
TM 50%
TM 50%
TM 50%
T2a. Before starting the sets, set the Training Max of this lift (TM), via tm state variable. Unlike other T2a exercises, you set its own TM for this exercise.
Lat Pulldown
Cable
RM
MRS
MRS
MRS
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.
Then, do the Max Rep Sets.
Leg Extension
Leverage Machine
RM
MRS
MRS
MRS
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.
Then, do the Max Rep Sets.
Bent Over One Arm Row
Dumbbell
RM
MRS
MRS
MRS
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.
Then, do the Max Rep Sets.
Bicep Curl
EZ Bar
RM
MRS
MRS
MRS
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.
Then, do the Max Rep Sets.
Please enter weight
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Please enter reps and weight
It changes reps and weight only for this workout! If you want to change them for this and the future workouts, make changes in the program.
Week 1 - Day 4
Overhead Press
Barbell
10RM
TM 70%
TM 70%
TM 70%
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).
Then, 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.
After that, do the drop sets, which are 70% of your training max.
Incline Bench Press
Barbell
TM 50%
TM 50%
TM 50%
TM 50%
T2a. Before starting the sets, set its TM of this lift (tm state variable) to the T1's TM.
Push Press
Kettlebell
RM
MRS
MRS
MRS
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.
Then, do the Max Rep Sets.
Triceps Pushdown
Cable
RM
MRS
MRS
MRS
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.
Then, do the Max Rep Sets.
Shrug
Dumbbell
RM
MRS
MRS
MRS
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.
Then, do the Max Rep Sets.
Incline Curl
Dumbbell
RM
MRS
MRS
MRS
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.
Then, do the Max Rep Sets.
Please enter weight
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Please enter reps and weight
It changes reps and weight only for this workout! If you want to change them for this and the future workouts, make changes in the program.
You can use this program on Liftosaur - a weightlifting tracker app!
Log your workouts there, and have a history of all your workouts on your phone
It will automatically update weights, reps and sets for you from workout to workout - according to the program logic
And you can customize the programs in any way, change exercises, the exercise logic, sets/reps/weights, etc.
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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**! Work up to your 1RM, and then record your weight in **rm** state variable."],"descriptionExpr":"week"},{"variationExpr":"week","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"state.tm * 0.5","isAmrap":false,"label":"TM 50%","repsExpr":"10"},{"weightExpr":"state.tm * 0.5","isAmrap":false,"label":"TM 50%","repsExpr":"10"},{"weightExpr":"state.tm * 0.5","isAmrap":false,"label":"TM 50%","repsExpr":"10"},{"weightExpr":"state.tm * 0.5","isAmrap":false,"label":"TM 50%","repsExpr":"10"}]},{"sets":[{"weightExpr":"state.tm * 0.6","isAmrap":false,"label":"TM 60%","repsExpr":"8"},{"weightExpr":"state.tm * 0.6","isAmrap":false,"label":"TM 60%","repsExpr":"8"},{"weightExpr":"state.tm * 0.6","isAmrap":false,"label":"TM 60%","repsExpr":"8"},{"weightExpr":"state.tm * 0.6","isAmrap":false,"label":"TM 60%","repsExpr":"8"}]},{"sets":[{"weightExpr":"state.tm * 0.7","isAmrap":false,"label":"TM 70%","repsExpr":"6"},{"weightExpr":"state.tm * 0.7","isAmrap":false,"label":"TM 70%","repsExpr":"6"},{"weightExpr":"state.tm * 0.7","isAmrap":false,"label":"TM 70%","repsExpr":"6"},{"weightExpr":"state.tm * 0.7","isAmrap":false,"label":"TM 70%","repsExpr":"6"}]},{"sets":[{"weightExpr":"state.tm * 0.75","isAmrap":false,"label":"TM 75%","repsExpr":"4"},{"weightExpr":"state.tm * 0.75","isAmrap":false,"label":"TM 75%","repsExpr":"4"},{"weightExpr":"state.tm * 0.75","isAmrap":false,"label":"TM 75%","repsExpr":"4"},{"weightExpr":"state.tm * 0.75","isAmrap":false,"label":"TM 75%","repsExpr":"4"},{"weightExpr":"state.tm * 0.75","isAmrap":false,"label":"TM 75%","repsExpr":"4"}]},{"sets":[{"weightExpr":"state.tm * 0.8","isAmrap":false,"label":"TM 80%","repsExpr":"2"},{"weightExpr":"state.tm * 0.8","isAmrap":false,"label":"TM 80%","repsExpr":"2"},{"weightExpr":"state.tm * 0.8","isAmrap":false,"label":"TM 80%","repsExpr":"2"},{"weightExpr":"state.tm * 0.8","isAmrap":false,"label":"TM 80%","repsExpr":"2"},{"weightExpr":"state.tm * 0.8","isAmrap":false,"label":"TM 80%","repsExpr":"2"},{"weightExpr":"state.tm * 0.8","isAmrap":false,"label":"TM 80%","repsExpr":"2"},{"weightExpr":"state.tm * 0.8","isAmrap":false,"label":"TM 80%","repsExpr":"2"}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"label":"Skip","repsExpr":"0"}]},{"sets":[{"weightExpr":"state.tm * 0.7","isAmrap":false,"label":"TM 70%","repsExpr":"6"},{"weightExpr":"state.tm * 0.7","isAmrap":false,"label":"TM 70%","repsExpr":"6"},{"weightExpr":"state.tm * 0.7","isAmrap":false,"label":"TM 70%","repsExpr":"6"},{"weightExpr":"state.tm * 0.7","isAmrap":false,"label":"TM 70%","repsExpr":"6"},{"weightExpr":"state.tm * 0.7","isAmrap":false,"label":"TM 70%","repsExpr":"6"}]},{"sets":[{"weightExpr":"state.tm * 0.75","isAmrap":false,"label":"TM 75%","repsExpr":"5"},{"weightExpr":"state.tm * 0.75","isAmrap":false,"label":"TM 75%","repsExpr":"5"},{"weightExpr":"state.tm * 0.75","isAmrap":false,"label":"TM 75%","repsExpr":"5"},{"weightExpr":"state.tm * 0.75","isAmrap":false,"label":"TM 75%","repsExpr":"5"},{"weightExpr":"state.tm * 0.75","isAmrap":false,"label":"TM 75%","repsExpr":"5"}]},{"sets":[{"weightExpr":"state.tm * 0.8","isAmrap":false,"label":"TM 80%","repsExpr":"4"},{"weightExpr":"state.tm * 0.8","isAmrap":false,"label":"TM 80%","repsExpr":"4"},{"weightExpr":"state.tm * 0.8","isAmrap":false,"label":"TM 80%","repsExpr":"4"},{"weightExpr":"state.tm * 0.8","isAmrap":false,"label":"TM 80%","repsExpr":"4"},{"weightExpr":"state.tm * 0.8","isAmrap":false,"label":"TM 80%","repsExpr":"4"}]},{"sets":[{"weightExpr":"state.tm * 0.825","isAmrap":false,"label":"TM 82.5%","repsExpr":"3"},{"weightExpr":"state.tm * 0.825","isAmrap":false,"label":"TM 82.5%","repsExpr":"3"},{"weightExpr":"state.tm * 0.825","isAmrap":false,"label":"TM 82.5%","repsExpr":"3"},{"weightExpr":"state.tm * 0.825","isAmrap":false,"label":"TM 82.5%","repsExpr":"3"},{"weightExpr":"state.tm * 0.825","isAmrap":false,"label":"TM 82.5%","repsExpr":"3"},{"weightExpr":"state.tm * 0.825","isAmrap":false,"label":"TM 82.5%","repsExpr":"3"}]},{"sets":[{"weightExpr":"state.tm * 0.85","isAmrap":false,"label":"TM 85%","repsExpr":"2"},{"weightExpr":"state.tm * 0.85","isAmrap":false,"label":"TM 85%","repsExpr":"2"},{"weightExpr":"state.tm * 0.85","isAmrap":false,"label":"TM 85%","repsExpr":"2"},{"weightExpr":"state.tm * 0.85","isAmrap":false,"label":"TM 85%","repsExpr":"2"},{"weightExpr":"state.tm * 0.85","isAmrap":false,"label":"TM 85%","repsExpr":"2"},{"weightExpr":"state.tm * 0.85","isAmrap":false,"label":"TM 85%","repsExpr":"2"},{"weightExpr":"state.tm * 0.85","isAmrap":false,"label":"TM 85%","repsExpr":"2"}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"label":"Skip","repsExpr":"0"}]}],"exerciseType":{"equipment":"barbell","id":"deficitDeadlift"},"warmupSets":[{"value":0.5,"threshold":{"value":0,"unit":"lb"},"reps":5}],"name":"Deficit Deadlift","description":"**T2a**. 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**. 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":"rzkntjln","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"sfdpdhcp","states":{"sfdpdhcp":{"tm":{"value":100,"unit":"lb"},"rm":{"value":45,"unit":"lb"}}}},"descriptions":[""]},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"barbell","id":"benchPressCloseGrip"},"warmupSets":[],"name":"Bench Press Close Grip","description":"**T2a**. Use the TM of the T1 lift. 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. Then, do the Max Rep Sets.","id":"oeuesbpp","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":"leverageMachine","id":"pecDeck"},"warmupSets":[{"value":0.5,"threshold":{"value":30,"unit":"lb"},"reps":5}],"name":"Pec Deck","description":"**T3**.","id":"qnobwodp","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":"band","id":"facePull"},"warmupSets":[{"value":0.5,"threshold":{"value":30,"unit":"lb"},"reps":5}],"name":"Face Pull","description":"**T3**.","id":"zjapwdru","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":"barbell","id":"deadlift"},"warmupSets":[{"value":0.3,"threshold":{"value":150,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":125,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":95,"unit":"lb"},"reps":5}],"name":"Deadlift","id":"uryyhhoc","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"sfdpdhcp","states":{"sfdpdhcp":{"tm":{"value":100,"unit":"lb"},"rm":{"value":45,"unit":"lb"}}}},"descriptions":[""]},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"barbell","id":"frontSquat"},"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":"Front Squat","description":"**T2a**. For this one, use it's own TM.","id":"kpdqyzmq","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"acwpqfga","states":{"acwpqfga":{"tm":{"value":100,"unit":"lb"}}}},"descriptions":["**T2a**. Before starting the sets, set the Training Max of this lift (TM), via **tm** state variable. Unlike other T2a exercises, you set its own TM for this exercise.","**T2a**.","**T2a**. It's **week 6**, testing T1 1RM, skip T2a this week.","**T2a**. It's **week 12**, testing T1 1RM, skip T2a this week."],"descriptionExpr":"week == 1 ? 1 :\nweek == 6 ? 3 :\nweek == 12 ? 4 :\n2"},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"cable","id":"latPulldown"},"warmupSets":[{"value":0.5,"threshold":{"value":30,"unit":"lb"},"reps":5}],"name":"Lat Pulldown","description":"**T2b**. 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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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Same as **T1** - initially set your TM based on ~2RM.","id":"batsgbtg","state":{"intensity":65,"tm":{"value":325,"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 = 65 }\nif (state.week == 2) { state.intensity = 70 }\nif (state.week == 3) { state.intensity = 75 }\nif (state.week == 4) { state.intensity = 80 }\nif (state.week == 5) { state.intensity = 82.5 }\nif (state.week == 6) { state.intensity = 85 }\nif (state.week == 7) { state.intensity = 87.5 }\nif (state.week == 8) { state.intensity = 90 }\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":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"barbell","id":"stiffLegDeadlift"},"warmupSets":[{"value":0.3,"threshold":{"value":150,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":125,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":95,"unit":"lb"},"reps":5}],"name":"Stiff Leg Deadlift","description":"**T3**. In 3-4 sets work up to heaviest first rep. Once reached that's the first set. Set the `rm` state variable to that weight.","id":"ptxuicrt","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"uiqkwphq","states":{"uiqkwphq":{"rm":{"value":100,"unit":"lb"},"reps":15,"week":1}}},"descriptions":["**T3**. In 3-4 sets work up to heaviest first rep. Once reached that's the first set. Set the `rm` state variable to that weight."]},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"barbell","id":"lunge"},"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":"Lunge","description":"**T3**. Back Step Lunge. In 3-4 sets work up to heaviest first rep. Once reached that's the first set. Set the `rm` state variable to that weight.","id":"sgwyxmqr","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"uiqkwphq","states":{"uiqkwphq":{"rm":{"value":45,"unit":"lb"},"reps":15,"week":1}}},"descriptions":["**T3**. Back Step Lunge. In 3-4 sets work up to heaviest first rep. Once reached that's the first set. Set the `rm` state variable to that weight."]},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"cable","id":"latPulldown"},"warmupSets":[{"value":0.3,"threshold":{"value":60,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":30,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":10,"unit":"lb"},"reps":5}],"name":"Lat Pulldown","description":"**T3**. In 3-4 sets work up to heaviest first rep. Once reached that's the first set. Set the `rm` state variable to that weight.","id":"hxhsjdcp","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"uiqkwphq","states":{"uiqkwphq":{"rm":{"value":50,"unit":"lb"},"reps":15,"week":1}}},"descriptions":["**T3**. In 3-4 sets work up to heaviest first rep. Once reached that's the first set. Set the `rm` state variable to that weight."]}],"author":"Cody Lefever","name":"GZCL: UHF 9 weeks","description":"<p>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.</p>\n<p>In 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.</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 starting the program!</p>","days":[{"name":"Day 1","exercises":[{"id":"vhpcbtob"},{"id":"miypkvzb"},{"id":"uiqkwphq"},{"id":"jfiuakpx"},{"id":"dllyxplu"}],"id":"cghmivdu"},{"name":"Day 2","exercises":[{"id":"izfitzjs"},{"id":"lnidmxqh"},{"id":"txujhaej"},{"id":"yzyuzdwg"},{"id":"gozmbaog"}],"id":"nsungwuk"},{"name":"Day 3","exercises":[{"id":"mszucikb"},{"id":"nahjbylx"},{"id":"yhzkjdmu"},{"id":"itbrzmhh"},{"id":"ybtrzdot"}],"id":"bbguyzlf"},{"name":"Day 4","exercises":[{"id":"xtpithbo"},{"id":"witphhpq"},{"id":"vwtomldk"},{"id":"mvlksxdv"},{"id":"djnkirtx"}],"id":"kzqptpdh"},{"name":"Day 5","exercises":[{"id":"lzxyretc"},{"id":"batsgbtg"},{"id":"ptxuicrt"},{"id":"sgwyxmqr"},{"id":"hxhsjdcp"}],"id":"bmxwwgsn"}],"id":"gzcluhf9","shortDescription":"9-week GZCL program adopting a Daily Undulating Periodization model of progression. Ultra High Frequency.","url":"https://www.gainzfever.com/","nextDay":1,"tags":[],"isMultiweek":false},{"weeks":[],"exercises":[{"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[{"repsExpr":"state.reps","weightExpr":"state.weight","isAmrap":false},{"repsExpr&quo
Squat, 
Deadlift, 
Bench Press, 
Overhead Press ). These exercises involve the highest intensity (i.e., the largest weights, about 85-100% of your 2-3 rep max), but with lower volume (fewer reps and sets). Typically, you will perform 10-15 total reps, usually within 1-3 reps per set.
Front Squat, 
Romanian Deadlift, 
Incline Bench Press, etc). These exercises have lower intensity (lower weights), but higher volume (more reps and sets). You should pick exercises that will assist with your T1 exercises. For example, if you want to improve your Squat, you could do Front Squats as a T2 exercise. These exercises are performed with 65-85% of your 2-3 rep max, usually within 5-8 reps per set.
Leg Press, 
Leg Curl,
Triceps Extension,
Lateral Raise). These exercises have the lowest intensity (lightest weights), but highest volume (most reps and sets). The goal is to choose exercises that will assist with your T1 and T2 exercises. These are performed with less than 65% of your 2-3 rep max, usually with 8 or more reps per set.
