By /u/metallicadpa
PPL program for beginners balancing "bro" muscles, but also giving enough intensity in the main movements
1
Deadlift
Increase by 10lb after 1 successful attempts.
Decrease by 10% after 1 failed attempts.
Finish Day Script:
if (completedReps >= reps) {
state.successes = state.successes + 1
if (state.successes >= 1) {
state.weight = state.weight + 10lb
state.successes = 0
state.failures = 0
}
}
if (!(completedReps >= reps)) {
state.failures = state.failures + 1
if (state.failures >= 1) {
state.weight = roundWeight(state.weight * 0.9)
state.successes = 0
state.failures = 0
}
}
Exercise State Variables changes It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
2
Lat Pulldown
Increase by 5lb after 1 successful attempts.
Decrease by 10% after 1 failed attempts.
Finish Day Script:
if (completedReps >= reps) {
state.successes = state.successes + 1
if (state.successes >= 1) {
state.weight = state.weight + 5lb
state.successes = 0
state.failures = 0
}
}
if (!(completedReps >= reps)) {
state.failures = state.failures + 1
if (state.failures >= 1) {
state.weight = roundWeight(state.weight * 0.9)
state.successes = 0
state.failures = 0
}
}
Exercise State Variables changes It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
3
Seated Row
Increase by 5lb after 1 successful attempts.
Decrease by 10% after 1 failed attempts.
Finish Day Script:
if (completedReps >= reps) {
state.successes = state.successes + 1
if (state.successes >= 1) {
state.weight = state.weight + 5lb
state.successes = 0
state.failures = 0
}
}
if (!(completedReps >= reps)) {
state.failures = state.failures + 1
if (state.failures >= 1) {
state.weight = roundWeight(state.weight * 0.9)
state.successes = 0
state.failures = 0
}
}
Exercise State Variables changes It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
4
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
5
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
6
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
1
Bench Press Heavy
Increase by 5lb after 1 successful attempts.
Decrease by 10% after 1 failed attempts.
Finish Day Script:
if (completedReps >= reps) {
state.successes = state.successes + 1
if (state.successes >= 1) {
state.weight = state.weight + 5lb
state.successes = 0
state.failures = 0
}
}
if (!(completedReps >= reps)) {
state.failures = state.failures + 1
if (state.failures >= 1) {
state.weight = roundWeight(state.weight * 0.9)
state.successes = 0
state.failures = 0
}
}
Exercise State Variables changes- weight: 110 lb -> 97.5 lb
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
2
Overhead Press
Increase by 5lb after 1 successful attempts.
Decrease by 10% after 1 failed attempts.
Finish Day Script:
if (completedReps >= reps) {
state.successes = state.successes + 1
if (state.successes >= 1) {
state.weight = state.weight + 5lb
state.successes = 0
state.failures = 0
}
}
if (!(completedReps >= reps)) {
state.failures = state.failures + 1
if (state.failures >= 1) {
state.weight = roundWeight(state.weight * 0.9)
state.successes = 0
state.failures = 0
}
}
Exercise State Variables changes It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
3
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
4
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
5
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
6
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
1
Squat
Increase by 5lb after 1 successful attempts.
Decrease by 10% after 1 failed attempts.
Finish Day Script:
if (completedReps >= reps) {
state.successes = state.successes + 1
if (state.successes >= 1) {
state.weight = state.weight + 5lb
state.successes = 0
state.failures = 0
}
}
if (!(completedReps >= reps)) {
state.failures = state.failures + 1
if (state.failures >= 1) {
state.weight = roundWeight(state.weight * 0.9)
state.successes = 0
state.failures = 0
}
}
Barbell
Plates for each bar side
72.5 lb-10/2.5/1.25
115 lb-25/10
Exercise State Variables changes It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
2
Romanian Deadlift
Increase by 5lb after 1 successful attempts.
Decrease by 10% after 1 failed attempts.
Finish Day Script:
if (completedReps >= reps) {
state.successes = state.successes + 1
if (state.successes >= 1) {
state.weight = state.weight + 5lb
state.successes = 0
state.failures = 0
}
}
if (!(completedReps >= reps)) {
state.failures = state.failures + 1
if (state.failures >= 1) {
state.weight = roundWeight(state.weight * 0.9)
state.successes = 0
state.failures = 0
}
}
Barbell
Plates for each bar side
52.5 lb-2.5/1.25
82.5 lb-10/5/2.5/1.25
Exercise State Variables changes- weight: 105 lb -> 92.5 lb
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
3
Leg Press
Increase by 5lb after 1 successful attempts.
Decrease by 10% after 1 failed attempts.
Finish Day Script:
if (completedReps >= reps) {
state.successes = state.successes + 1
if (state.successes >= 1) {
state.weight = state.weight + 5lb
state.successes = 0
state.failures = 0
}
}
if (!(completedReps >= reps)) {
state.failures = state.failures + 1
if (state.failures >= 1) {
state.weight = roundWeight(state.weight * 0.9)
state.successes = 0
state.failures = 0
}
}
Leverage Machine
Plates for each bar side
72.5 lb-45/25/2.5
115 lb-45/45/25
Exercise State Variables changes It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
4
Seated Leg Curl
Increase by 5lb after 1 successful attempts.
Decrease by 5% after 1 failed attempts.
Finish Day Script:
if (completedReps >= reps) {
state.successes = state.successes + 1
if (state.successes >= 1) {
state.weight = state.weight + 5lb
state.successes = 0
state.failures = 0
}
}
if (!(completedReps >= reps)) {
state.failures = state.failures + 1
if (state.failures >= 1) {
state.weight = roundWeight(state.weight * 0.95)
state.successes = 0
state.failures = 0
}
}
Leverage Machine
Plates for each bar side
55 lb-45/10
87.5 lb-45/25/10/5/2.5
Exercise State Variables changes- weight: 110 lb -> 103.75 lb
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
5
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
1
Bent Over Row
Increase by 5lb after 1 successful attempts.
Decrease by 10% after 1 failed attempts.
Finish Day Script:
if (completedReps >= reps) {
state.successes = state.successes + 1
if (state.successes >= 1) {
state.weight = state.weight + 5lb
state.successes = 0
state.failures = 0
}
}
if (!(completedReps >= reps)) {
state.failures = state.failures + 1
if (state.failures >= 1) {
state.weight = roundWeight(state.weight * 0.9)
state.successes = 0
state.failures = 0
}
}
Exercise State Variables changes It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
2
Lat Pulldown
Increase by 5lb after 1 successful attempts.
Decrease by 10% after 1 failed attempts.
Finish Day Script:
if (completedReps >= reps) {
state.successes = state.successes + 1
if (state.successes >= 1) {
state.weight = state.weight + 5lb
state.successes = 0
state.failures = 0
}
}
if (!(completedReps >= reps)) {
state.failures = state.failures + 1
if (state.failures >= 1) {
state.weight = roundWeight(state.weight * 0.9)
state.successes = 0
state.failures = 0
}
}
Exercise State Variables changes It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
3
Seated Row
Increase by 5lb after 1 successful attempts.
Decrease by 10% after 1 failed attempts.
Finish Day Script:
if (completedReps >= reps) {
state.successes = state.successes + 1
if (state.successes >= 1) {
state.weight = state.weight + 5lb
state.successes = 0
state.failures = 0
}
}
if (!(completedReps >= reps)) {
state.failures = state.failures + 1
if (state.failures >= 1) {
state.weight = roundWeight(state.weight * 0.9)
state.successes = 0
state.failures = 0
}
}
Exercise State Variables changes It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
4
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
5
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
6
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
1
Overhead Press Heavy
Increase by 5lb after 1 successful attempts.
Decrease by 10% after 1 failed attempts.
Finish Day Script:
if (completedReps >= reps) {
state.successes = state.successes + 1
if (state.successes >= 1) {
state.weight = state.weight + 5lb
state.successes = 0
state.failures = 0
}
}
if (!(completedReps >= reps)) {
state.failures = state.failures + 1
if (state.failures >= 1) {
state.weight = roundWeight(state.weight * 0.9)
state.successes = 0
state.failures = 0
}
}
Exercise State Variables changes It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
2
Bench Press
Increase by 5lb after 1 successful attempts.
Decrease by 10% after 1 failed attempts.
Finish Day Script:
if (completedReps >= reps) {
state.successes = state.successes + 1
if (state.successes >= 1) {
state.weight = state.weight + 5lb
state.successes = 0
state.failures = 0
}
}
if (!(completedReps >= reps)) {
state.failures = state.failures + 1
if (state.failures >= 1) {
state.weight = roundWeight(state.weight * 0.9)
state.successes = 0
state.failures = 0
}
}
Exercise State Variables changes It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
3
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
4
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
5
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
6
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
1
Squat
Increase by 5lb after 1 successful attempts.
Decrease by 10% after 1 failed attempts.
Finish Day Script:
if (completedReps >= reps) {
state.successes = state.successes + 1
if (state.successes >= 1) {
state.weight = state.weight + 5lb
state.successes = 0
state.failures = 0
}
}
if (!(completedReps >= reps)) {
state.failures = state.failures + 1
if (state.failures >= 1) {
state.weight = roundWeight(state.weight * 0.9)
state.successes = 0
state.failures = 0
}
}
Barbell
Plates for each bar side
72.5 lb-10/2.5/1.25
115 lb-25/10
Exercise State Variables changes It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
2
Romanian Deadlift
Increase by 5lb after 1 successful attempts.
Decrease by 10% after 1 failed attempts.
Finish Day Script:
if (completedReps >= reps) {
state.successes = state.successes + 1
if (state.successes >= 1) {
state.weight = state.weight + 5lb
state.successes = 0
state.failures = 0
}
}
if (!(completedReps >= reps)) {
state.failures = state.failures + 1
if (state.failures >= 1) {
state.weight = roundWeight(state.weight * 0.9)
state.successes = 0
state.failures = 0
}
}
Barbell
Plates for each bar side
52.5 lb-2.5/1.25
82.5 lb-10/5/2.5/1.25
Exercise State Variables changes- weight: 105 lb -> 92.5 lb
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
3
Leg Press
Increase by 5lb after 1 successful attempts.
Decrease by 10% after 1 failed attempts.
Finish Day Script:
if (completedReps >= reps) {
state.successes = state.successes + 1
if (state.successes >= 1) {
state.weight = state.weight + 5lb
state.successes = 0
state.failures = 0
}
}
if (!(completedReps >= reps)) {
state.failures = state.failures + 1
if (state.failures >= 1) {
state.weight = roundWeight(state.weight * 0.9)
state.successes = 0
state.failures = 0
}
}
Leverage Machine
Plates for each bar side
72.5 lb-45/25/2.5
115 lb-45/45/25
Exercise State Variables changes It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
4
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
5
Seated Leg Curl
Increase by 5lb after 1 successful attempts.
Decrease by 5% after 1 failed attempts.
Finish Day Script:
if (completedReps >= reps) {
state.successes = state.successes + 1
if (state.successes >= 1) {
state.weight = state.weight + 5lb
state.successes = 0
state.failures = 0
}
}
if (!(completedReps >= reps)) {
state.failures = state.failures + 1
if (state.failures >= 1) {
state.weight = roundWeight(state.weight * 0.95)
state.successes = 0
state.failures = 0
}
}
Leverage Machine
Plates for each bar side
55 lb-45/10
87.5 lb-45/25/10/5/2.5
Exercise State Variables changes- weight: 110 lb -> 103.75 lb
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
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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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