By Cody LeFever Show Muscles
Popular linear progression workout routine, based on the
GZCL method , featuring well-balanced exercise selection, and proven progression scheme. It's great for beginners, you could choose it right after 3-month course of 'Basic Beginner' program.
1
Playground
Tier 1 Squat
Finish Day Script: if ( completedReps >= reps) {
state. weight += state. increase
} else if ( state. stage < 3 ) {
state. stage = state. stage + 1
} else {
state. stage = 1
state. weight = state. weight * 0.85
} Show Barbell
Plates for each bar side
75 lb - 10/5
120 lb - 25/10/2.5
150 lb - 45/5/2.5
Exercise State Variables changes
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
2
Playground
Tier 2 Bench Press
Finish Day Script: if ( completedReps >= reps) {
state. weight += state. increase
} else if ( state. stage < 3 ) {
state. stage = state. stage + 1
} else {
state. stage = 1
state. weight = state. weight - state. decrease
} Show Exercise State Variables changes
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
3
Playground
Lat Pulldown
Finish Day Script: if ( completedReps[ 3 ] >= 25 ) {
state. weight = state. weight + state. increase
} Show
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
1
Playground
Tier 1 Overhead Press
Finish Day Script: if ( completedReps >= reps) {
state. weight += state. increase
} else if ( state. stage < 3 ) {
state. stage = state. stage + 1
} else {
state. stage = 1
state. weight = state. weight * 0.85
} Show Exercise State Variables changes
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
2
Playground
Tier 2 Deadlift
Finish Day Script: if ( completedReps >= reps) {
state. weight += state. increase
} else if ( state. stage < 3 ) {
state. stage = state. stage + 1
} else {
state. stage = 1
state. weight = state. weight - state. decrease
} Show Barbell
Plates for each bar side
110 lb - 25/5/2.5
140 lb - 45/2.5
Exercise State Variables changes
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
3
Playground
Bent Over Row
Finish Day Script: if ( completedReps[ 3 ] >= 25 ) {
state. weight = state. weight + state. increase
} Show
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
1
Playground
Tier 1 Bench Press
Finish Day Script: if ( completedReps >= reps) {
state. weight += state. increase
} else if ( state. stage < 3 ) {
state. stage = state. stage + 1
} else {
state. stage = 1
state. weight = state. weight * 0.85
} Show Barbell
Plates for each bar side
67.5 lb - 10/1.25
107.5 lb - 25/5/1.25
135 lb - 45
Exercise State Variables changes
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
2
Playground
Tier 2 Squat
Finish Day Script: if ( completedReps >= reps) {
state. weight += state. increase
} else if ( state. stage < 3 ) {
state. stage = state. stage + 1
} else {
state. stage = 1
state. weight = state. weight - state. decrease
} Show Barbell
Plates for each bar side
67.5 lb - 10/1.25
107.5 lb - 25/5/1.25
135 lb - 45
Exercise State Variables changes
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
3
Playground
Lat Pulldown
Finish Day Script: if ( completedReps[ 3 ] >= 25 ) {
state. weight = state. weight + state. increase
} Show
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
1
Playground
Tier 1 Deadlift
Finish Day Script: if ( completedReps >= reps) {
state. weight += state. increase
} else if ( state. stage < 3 ) {
state. stage = state. stage + 1
} else {
state. stage = 1
state. weight = state. weight * 0.85
} Show Barbell
Plates for each bar side
100 lb - 25/2.5
160 lb - 45/10/2.5
200 lb - 45/25/5/2.5
Exercise State Variables changes
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
2
Playground
Tier 2 Overhead Press
Finish Day Script: if ( completedReps >= reps) {
state. weight += state. increase
} else if ( state. stage < 3 ) {
state. stage = state. stage + 1
} else {
state. stage = 1
state. weight = state. weight - state. decrease
} Show Exercise State Variables changes
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
3
Playground
Bent Over Row
Finish Day Script: if ( completedReps[ 3 ] >= 25 ) {
state. weight = state. weight + state. increase
} Show
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
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drop **~10%** in weight.","id":"epvbejhi","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"barbell","id":"romanianDeadlift"},"warmupSets":[],"name":"Romanian Deadlift","description":"Recommended:\n* 1st week: **1 set, 6-10 reps**.\n* After 1st week: **2 sets, 6-10 reps**.\nFirst set is a top set, after it - drop **~10%** in weight.","id":"zisnnxoh","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"dumbbell","id":"lunge"},"warmupSets":[],"name":"Lunge","description":"Recommended:\n* 1st week: **2 sets, 8-12 reps**\n* After 1st week: **3 sets, 8-12 reps**","id":"rqzunbva","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"leverageMachine","id":"legExtension"},"warmupSets":[],"name":"Leg Extension","description":"Recommended:\n* 1st week: **1 set, 10-15 reps**\n* After 1st week: **2 sets, 10-15 reps**","id":"uxsnjdln","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"dumbbell","id":"hammerCurl"},"warmupSets":[],"name":"Hammer Curl","description":"Recommended: **2 sets, 8-12 reps**","id":"tvrotmfj","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"cable","id":"bicepCurl"},"warmupSets":[],"name":"Bicep Curl","description":"Recommended:\n* 1st week: **1 set, 6-10 reps**\n* After 1st week: **2 sets, 6-10 reps**","id":"twdxdebi","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"cable","id":"lateralRaise"},"warmupSets":[],"name":"Lateral Raise","description":"Recommended: **2 sets, 8-12 reps**","id":"gijcsfmv","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"barbell","id":"singleLegCalfRaise"},"warmupSets":[],"name":"Single Leg Calf Raise","description":"Recommended:\n* 1st week: **2 sets, 8-12 reps**\n* After 1st week: **3 sets, 8-12 reps**","id":"fdknerfl","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"barbell","id":"deadlift"},"warmupSets":[],"name":"Deadlift","description":"Recommended:\n* 1st week: **2 sets, 5-8 reps**.\n* After 1st week: **3 sets, 5-8 reps**.\nFirst set is a top set, after it - drop **~10%** in weight.","id":"moxpkkbb","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"barbell","id":"benchPressCloseGrip"},"warmupSets":[],"name":"Bench Press Close Grip","description":"Recommended:\n* 1st week: **2 sets, 6-10 reps**.\n* After 1st week: **3 sets, 6-10 reps**.\nFirst set is a top set, after it - drop **~10%** in weight.","id":"tcfvtkwa","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"barbell","id":"chestSupportedRow"},"warmupSets":[],"name":"Chest-Supported Row","description":"Recommended:\n* 1st week: **2 sets, 8-12 reps**\n* After 1st week: **3 sets, 8-12 reps**","id":"xozvvtju","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"dumbbell","id":"skullcrusher"},"warmupSets":[],"name":"Skullcrusher","description":"Recommended:\n* 1st week: **2 sets, 8-12 reps**\n* After 1st week: **3 sets, 8-12 reps**","id":"qqljybct","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"barbell","id":"uprightRow"},"warmupSets":[],"name":"Upright Row","description":"Recommended: **2 sets, 8-12 reps**","id":"wcbtalzf","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"dumbbell","id":"lateralRaise"},"warmupSets":[],"name":"Lateral Raise","description":"Recommended:\n* 1st week: **1 set, 12-20 reps**\n* After 1st week: **2 sets, 12-20 reps**","id":"pikysxts","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"smith","id":"squat"},"warmupSets":[],"name":"Squat","description":"Recommended:\n* 1st week: **2 sets, 8-12 reps**\n* After 1st week: **3 sets, 8-12 reps**","id":"qvebzjhz","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"leverageMachine","id":"legPress"},"warmupSets":[],"name":"Leg Press","description":"Recommended:\n* 1st week: **2 sets, 8-12 reps**\n* After 1st week: **3 sets, 8-12 reps**","id":"bbtrivwn","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"leverageMachine","id":"calfPressOnLegPress"},"warmupSets":[],"name":"Calf Press on Leg Press","description":"Recommended: **3 sets, 10-15 reps**","id":"iqacumev","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"leverageMachine","id":"legCurl"},"warmupSets":[],"name":"Leg Curl","description":"Recommended:\n* 1st week: **1 sets, 10-15 reps**\n* After 1st week: **2 sets, 10-15 reps**","id":"qokuxicb","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"dumbbell","id":"lyingBicepCurl"},"warmupSets":[],"name":"Lying Bicep Curl","description":"Recommended: **2 sets, 6-10 reps**","id":"wzepduum","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"ezbar","id":"preacherCurl"},"warmupSets":[],"name":"Preacher Curl","description":"Recommended:\n* 1st week: **1 sets, 10-15 reps**\n* After 1st week: **2 sets, 10-15 reps**","id":"syvbfsdw","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"cable","id":"lateralRaise"},"warmupSets":[],"name":"Lateral Raise","description":"Recommended: **2 sets, 10-15 reps**","id":"anvlvvxw","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"barbell","id":"overheadPress"},"warmupSets":[],"name":"Overhead Press","description":"Recommended:\n* 1st week: **2 sets, 5-8 reps**.\n* After 1st week: **3 sets, 5-8 reps**.\nFirst set is a top set, after it - 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Recommended:\n* 1st week: **2 sets, 6-10 reps**.\n* After 1st week: **3 sets, 6-10 reps**.\nFirst set is a top set, after it - drop **~10%** in weight.","id":"absecrqx","state":{},"finishDayExpr":""}],"author":"Dr. Swole","name":"Dr. Swole Upper Lower, Low Volume","description":"The upper lower split is a highly versatile training set-up. This program uses a modified version of upper lower, with some changes to the traditional split to solve its disadvantages. The workout plan is set with low volumes, well-designed for a beginner bodybuilder or someone who responds to low volume training.","days":[{"name":"Upper 1","exercises":[{"id":"yvexabrc"},{"id":"repmevwp"},{"id":"plfcedhr"},{"id":"zljjeokj"},{"id":"flldsqmm"},{"id":"gvayvdob"},{"id":"efajbjvu"}]},{"name":"Lower 1","exercises":[{"id":"epvbejhi"},{"id":"zisnnxoh"},{"id":"rqzunbva"},{"id":"uxsnjdln"},{"id":"tvrotmfj"},{"id":"twdxdebi"},{"id":"gijcsfmv"},{"id":"fdknerfl"}]},{"name":"Upper 2","exercises":[{"id":"sizerulc"},{"id":"absecrqx"},{"id":"tcfvtkwa"},{"id":"xozvvtju"},{"id":"qqljybct"},{"id":"wcbtalzf"},{"id":"pikysxts"}]},{"name":"Lower 2","exercises":[{"id":"moxpkkbb"},{"id":"qvebzjhz"},{"id":"bbtrivwn"},{"id":"iqacumev"},{"id":"qokuxicb"},{"id":"wzepduum"},{"id":"syvbfsdw"},{"id":"anvlvvxw"}]}],"id":"drswoleullowvolume","shortDescription":"A 4 day beginner hypertrophy program based on the upper lower 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Same as **T1** - initially set your TM based on ~2RM.","id":"nahjbylx","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"uiqkwphq","states":{"uiqkwphq":{"rm":{"value":200,"unit":"lb"},"reps":15,"week":1}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"bodyweight","id":"pullUp"},"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":"Pull Up","description":"**T3**. In 3-4 sets work up to heaviest first rep. Once reached that's the first set. 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Set the `rm` state variable to that weight.","id":"itbrzmhh","state":{"weight":{"value":0,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"uiqkwphq","states":{"uiqkwphq":{"rm":{"value":0,"unit":"lb"},"reps":15,"week":1}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"dumbbell","id":"reverseFly"},"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":"Reverse Fly","description":"**T3**. In 3-4 sets work up to heaviest first rep. Once reached that's the first set. 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5lb\n state.lastReps = 0\n state.failures = 0\n }\n}","state":{"weight":{"value":50,"unit":"lb"},"lastReps":0,"failures":0}},{"variationExpr":"1","exerciseType":{"id":"pullUp"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"12","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"12","isAmrap":false,"weightExpr":"0lb"}]}],"name":"Pull Up","id":"floepahq","finishDayExpr":"","state":{}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"bentOverRow"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Bent Over Row","id":"hptmfoju","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 - 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5lb\n state.lastReps = 0\n state.failures = 0\n }\n}","state":{"weight":{"value":50,"unit":"lb"},"lastReps":0,"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"bicepCurl"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Bicep Curl","id":"nakyrrmt","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}},{"variationExpr":"1","exerciseType":{"id":"hangingLegRaise"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"12","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"12","isAmrap":false,"weightExpr":"0lb"}]}],"name":"Hanging Leg Raise","id":"rfopyaev","finishDayExpr":"","state":{}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"gobletSquat"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Goblet Squat","id":"jystpbjo","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":40,"unit":"lb"},"lastReps":0,"failures":0}},{"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}},{"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}},{"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}}],"author":"/u/gregariousHermit","name":"Dumbbell P/P/L","days":[{"exercises":[{"id":"dqgiwzky"},{"id":"rxrmcyvu"},{"id":"gjnupmxn"},{"id":"wvisranc"},{"id":"rfopyaev"}],"name":"Push Day"},{"exercises":[{"id":"floepahq"},{"id":"hptmfoju"},{"id":"xhhmwfyk"},{"id":"eoabtkcw"},{"id":"nakyrrmt"}],"name":"Pull Day"},{"exercises":[{"id":"jystpbjo"},{"id":"emqwpejw"},{"id":"aufwcftx"},{"id":"iuvdsefn"},{"id":"rfopyaev"}],"name":"Legs Day"}],"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"]},{"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}},{"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}},{"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}},{"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}}],"author":"Mark Rippetoe","name":"Starting Strength Phase 1","days":[{"exercises":[{"id":"qaqbcysx"},{"id":"qcriakad"},{"id":"svplezwb"}],"name":"Workout A"},{"exercises":[{"id":"qaqbcysx"},{"id":"lqrhvneb"},{"id":"svplezwb"}],"name":"Workout B"}],"description":"Great absolute beginner program from a famous trainer and powerlifter Mark Rippetoe. 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