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{"programs":[{"deletedDays":[],"weeks":[],"author":"/r/fitness","clonedAt":1750346217929,"description":"<div><p>This is a great starting routine for complete beginners.</p><p>It's simple, easy to follow routine, which will introduce you to weight lifting.</p><p>You should run it for ~3 months, and then switch to some other routine, like '5/3/1 for beginners'.</p></div>","shortDescription":"Great first starter program","url":"https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/","tags":[],"deletedWeeks":[],"exercises":[],"name":"Basic Beginner Routine","days":[],"id":"basicBeginner","deletedExercises":[],"planner":{"name":"Basic Beginner Routine","weeks":[{"name":"Week 1","days":[{"name":"Workout A","exerciseText":"Bent Over Row / 2x5, 1x5+ / 95lb / progress: lp(2.5lb, 1, 0, 10%, 1, 0)\nBench Press / 2x5, 1x5+ / 45lb / progress: lp(2.5lb, 1, 0, 10%, 1, 0)\nSquat / 2x5, 1x5+ / 45lb / progress: lp(5lb, 1, 0, 10%, 1, 0)","id":"jusehpvy"},{"name":"Workout B","exerciseText":"Chin Up / 2x5, 1x5+ / 0lb / progress: lp(2.5lb, 1, 0, 10%, 1, 0)\nOverhead Press / 2x5, 1x5+ / 45lb / progress: lp(2.5lb, 1, 0, 10%, 1, 0)\nDeadlift / 2x5, 1x5+ / 95lb / progress: lp(5lb, 1, 0, 10%, 1, 0)","id":"ugufekbm"}],"id":"diemlsmp"}]},"nextDay":1,"isMultiweek":true},{"deletedDays":[],"weeks":[],"author":"Jim Wendler","clonedAt":1741807895254,"description":"<div><p>A very popular weight lifting routine - 5/3/1 by Jim Wendler, adapted for beginners.</p><p>Good both for strength and size, it's well tested by time and helped thousands of lifters to achieve their goals</p></div>","shortDescription":"A good \"next step\" program. Do it after 3-9 months in gym.","url":"https://thefitness.wiki/routines/5-3-1-for-beginners","tags":[],"deletedWeeks":[],"exercises":[],"name":"5/3/1 For Beginners","days":[],"id":"the5314b","deletedExercises":[],"planner":{"name":"5/3/1 for Beginners","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"main / used: none / 1x5 58%, 1x5 67%, 1x5+ 76%, 5x5 58% / progress: custom(increment: 10lb) {~\n if (dayInWeek > 1 && week == 3) {\n rm1 += state.increment\n } \n~}\n\nSquat[1-3] / ...main\nBench Press[1-3] / ...main / progress: custom(increment: 5lb) { ...main }\nHanging Leg Raise[1-3] / 5x10 0lb\nChin Up[1-3] / 5x10 0lb\nPush Up[1-3] / 5x15 0lb"},{"name":"Day 2","exerciseText":"Deadlift[1-3] / ...main\nOverhead Press[1-3] / ...main / progress: custom(increment: 5lb) { ...main }\nTriceps Dip[1-3] / 5x10 0lb\nInverted Row[1-3] / 5x10 0lb\nBulgarian Split Squat[1-3] / 5x10 0lb"},{"name":"Day 3","exerciseText":"Bench Press[1-3] / ...main\nSquat[1-3] / ...main\nHanging Leg Raise[1-3] / 5x10 0lb\nPull Up[1-3] / 5x10 0lb\nPush Up[1-3] / 5x15 0lb"}]},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":"main / 1x3 63%, 1x3 72%, 1x3+ 81%, 5x5 63%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""}]},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"main / 1x5 67%, 1x3 76%, 1x1+ 85%, 5x5 67%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""}]}]},"nextDay":1,"isMultiweek":true},{"deletedDays":[],"weeks":[],"author":"Jim Wendler","clonedAt":1750346329379,"description":"5/3/1 hypertrophy program based on the 4 big lifts (Squat/Bench Press/Overhead Press/Deadlift), and doing a lot of volume with those.","shortDescription":"Very simple hypertrophy program based on the 5/3/1 principle.","url":"https://www.jimwendler.com/blogs/jimwendler-com/101077382-boring-but-big","tags":[],"deletedWeeks":[],"exercises":[],"name":"5/3/1: Boring But Big","days":[],"id":"the531bbb","deletedExercises":[],"planner":{"name":"5/3/1: Boring But Big","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"main / used: none / 1x5 58%, 1x5 67%, 1x5+ 76%, 5x10 50% / progress: custom(increment: 10lb) {~\n if (week % 3 == 0) {\n rm1 += state.increment\n }\n~}\n\nOverhead Press[1-4] / ...main\nLat Pulldown[1-4] / 5x10 / 73%","id":"scvterwe"},{"name":"Day 2","exerciseText":"Deadlift[1-4] / ...main / progress: custom(increment: 5lb) { ...main }\nAb Wheel[1-4] / 5x10 / 0lb","id":"wwljzyiy"},{"name":"Day 3","exerciseText":"Bench Press[1-4] / ...main / progress: custom(increment: 5lb) { ...main }\nChin Up[1-4] / 5x10 / 0lb","id":"nvfopupi"},{"name":"Day 4","exerciseText":"Squat[1-4] / ...main\nHanging Leg Raise[1-4] / 5x10 / 0lb","id":"cbasygmq"}],"id":"voqcxwuh"},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":"main / 1x3 63%, 1x3 72%, 1x3+ 81%, 5x10 50%","id":"ubpbfbyr"},{"name":"Day 2","exerciseText":"","id":"ggwowzke"},{"name":"Day 3","exerciseText":"","id":"dconuszh"},{"name":"Day 4","exerciseText":"","id":"yihmcaag"}],"id":"jzwvlonf"},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"main / 1x5 67%, 1x3 76%, 1x1+ 85%, 5x10 50%","id":"xstprrvz"},{"name":"Day 2","exerciseText":"","id":"cowudwfx"},{"name":"Day 3","exerciseText":"","id":"omfjrtax"},{"name":"Day 4","exerciseText":"","id":"ophuvrmb"}],"id":"uwrnshxd"},{"name":"Week 4 - Deload","days":[{"name":"Day 1","exerciseText":"main / 1x5 36%, 1x5 45%, 1x5 54%, 5x10 40%","id":"dadiiwvr"},{"name":"Day 2","exerciseText":"","id":"nzvrywii"},{"name":"Day 3","exerciseText":"","id":"trtxivsp"},{"name":"Day 4","exerciseText":"","id":"ospdddnh"}],"id":"edwiceua"}]},"nextDay":1,"isMultiweek":true},{"deletedDays":[],"weeks":[],"author":"Jim Wendler","clonedAt":1750346650430,"description":"5/3/1 that requires some serious time and effort investment, but will produce very impressive results.\n6 week program with brutal 2-hour sessions, 20 rep Friday squats - if you're up for a challenge, and can eat and rest to sustain it - check it out! ","shortDescription":"Challenging and intense 5/3/1 variation","url":"https://www.jimwendler.com/blogs/jimwendler-com/101078918-building-the-monolith-5-3-1-for-size","tags":[],"deletedWeeks":[],"exercises":[],"name":"5/3/1: Building the Monolith","days":[],"id":"monolith531","deletedExercises":[],"planner":{"name":"5/3/1: Building the Monolith","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"main_progress / used: none / progress: custom(increase: 10lb) {~\n if (dayInWeek > 1 && week % 3 == 0) {\n weights += state.increase\n }\n~} \n\nSquat / 1x5 60%, 1x5 68%, 5x5 76% / progress: custom(increase: 10lb) { ...main_progress }\nOverhead Press / 1x5 60%, 1x5 68%, 1x5 76%, 1x5+ 60% / progress: custom(increase: 5lb) { ...main_progress }\nChin Up[1-6] / 5x20 0lb / warmup: none\nFace Pull, Cable[1-6] / 5x20 50% / warmup: none\nChest Dip[1-6] / 5x30 0lb / warmup: none","id":"lnbaaxzn"},{"name":"Day 2","exerciseText":"Deadlift / 1x5 60%, 1x5 68%, 3x5 76% / progress: custom(increase: 10lb) { ...main_progress }\nBench Press / 1x5 60%, 1x5 68%, 5x5 76% / progress: custom(increase: 5lb) { ...main_progress }\nBent Over One Arm Row[1-6] / 5x10-20 50% / warmup: none\nBicep Curl[1-6] / 5x20 50% / warmup: none","id":"lctutxso"},{"name":"Day 3","exerciseText":"Squat / 1x5 60%, 1x5 68%, 1x5 76%, 1x20 40%\nOverhead Press / 10x5 60%\nChin Up[1-6] / 5x5 25lb / warmup: none\nFace Pull, Cable[1-6] / 5x20 50% / warmup: none\nShrug[1-6] / 5x20 50% / warmup: none","id":"oiebnymk"}],"id":"nsvjtwys"},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":"Squat / 1x5 55%, 1x5 64%, 5x5 72%\nOverhead Press / 1x5 55%, 1x5 64%, 1x5 72%, 1x5+ 55%","id":"wjxmeimy"},{"name":"Day 2","exerciseText":"Deadlift / 1x5 55%, 1x5 64%, 3x5 72%\nBench Press / 1x5 55%, 1x5 64%, 5x5 72%","id":"ckefczdh"},{"name":"Day 3","exerciseText":"Squat / 1x5 55%, 1x5 64%, 1x5 72%, 1x20 45%\nOverhead Press / 10x5 42%","id":"eycvmvqf"}],"id":"vhdgoxxl"},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"Squat / 1x5 64%, 1x5 72%, 5x5 80%\nOverhead Press / 1x5 64%, 1x5 72%, 1x5 80%, 1x5+ 64%","id":"tyrahdle"},{"name":"Day 2","exerciseText":"Deadlift / 1x5 64%, 1x5 72%, 3x5 80%\nBench Press / 1x5 64%, 1x5 72%, 5x5 80%","id":"upiibmha"},{"name":"Day 3","exerciseText":"Squat / 1x5 64%, 1x5 72%, 1x5 80%, 1x20 45%\nOverhead Press / 10x5 64%","id":"elrovdac"}],"id":"iufrutsq"},{"name":"Week 4","days":[{"name":"Day 1","exerciseText":"Squat / 1x5 60%, 1x5 68%, 5x5 76%\nOverhead Press / 1x5 60%, 1x5 68%, 1x5 76%, 1x5+ 60%","id":"lyrirfka"},{"name":"Day 2","exerciseText":"Deadlift / 1x5 60%, 1x5 68%, 3x5 76%\nBench Press / 1x5 60%, 1x5 68%, 5x5 76%","id":"ysmeqhkv"},{"name":"Day 3","exerciseText":"Squat / 1x5 60%, 1x5 68%, 1x5 76%, 1x20 42.5%\nOverhead Press / 12x5 51%","id":"wznjpgmz"}],"id":"gdecccup"},{"name":"Week 5","days":[{"name":"Day 1","exerciseText":"Squat / 1x5 55%, 1x5 64%, 5x5 72%\nOverhead Press / 1x5 55%, 1x5 64%, 1x5 72%, 1x5+ 55%","id":"rxzmdiat"},{"name":"Day 2","exerciseText":"Deadlift / 1x5 55%, 1x5 64%, 3x5 72%\nBench Press / 1x5 55%, 1x5 64%, 5x5 72%","id":"wgmuohfs"},{"name":"Day 3","exerciseText":"Squat / 1x5 55%, 1x5 64%, 1x5 72%, 1x20 55%\nOverhead Press / 15x5 55%","id":"ypmdkwvl"}],"id":"mneytmsd"},{"name":"Week 6","days":[{"name":"Day 1","exerciseText":"Squat / 1x5 64%, 1x5 72%, 5x5 80%\nOverhead Press / 1x5 64%, 1x5 72%, 1x5 80%, 1x5+ 64%","id":"bjcutwfh"},{"name":"Day 2","exerciseText":"Deadlift / 1x5 64%, 1x5 72%, 3x5 80%\nBench Press / 1x5 64%, 1x5 72%, 5x5 80%","id":"xcruptzi"},{"name":"Day 3","exerciseText":"Squat / 1x5 64%, 1x5 72%, 1x5 80%, 1x20 60%\nOverhead Press / 12x5 64%","id":"ijjgaumb"}],"id":"bqorcasi"}]},"nextDay":1,"isMultiweek":true},{"deletedDays":[],"weeks":[],"author":"/u/nsuns","clonedAt":1750346899046,"description":"A very popular program on Reddit, uses a similar to 5/3/1 approach for first sets, and then waving scheme for the last sets for the main lifts (squat, bench, deadlift).","shortDescription":"Strength program that builds on top of 5/3/1, and adds more sophisticated sets scheme","url":"https://www.liftosaur.com/programs/nsuns","tags":[],"deletedWeeks":[],"exercises":[],"name":"nSuns LP","days":[],"id":"nsuns","deletedExercises":[],"planner":{"name":"nSuns LP","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"main_progress / used: none / progress: custom() {~\n if (dayInWeek > 1 && completedReps >= reps) {\n if (completedReps[3] > 5) { rm1 += 15lb } else\n if (completedReps[3] >= 4) { rm1 += 10lb } else\n if (completedReps[3] >= 2) { rm1 += 5lb }\n }\n~}\n\nBench Press / 1x8 58%, 1x6 67%, 3x4 76%, 1x5 72%, 1x6 67%, 1x7 63%, 1x8+ 58% / progress: custom() { ...main_progress }\nOverhead Press / 1x6 45%, 1x5 54%, 1x3 63%, 1x5 63%, 1x7 63%, 1x4 63%, 1x6 63%, 1x8 63% / progress: lp(2.5lb)\nBicep Curl / 4x8-12 / progress: lp(5lb)","id":"lslbccdl"},{"name":"Day 2","exerciseText":"Squat / 1x5 67%, 1x5 76%, 1x1+ 85%, 1x3 81%, 1x3 76%, 1x3 72%, 1x5 67%, 1x5 63%, 1x5+ 58% / progress: custom() { ...main_progress }\nSumo Deadlift / 1x5 45%, 1x5 54%, 1x3 63%, 1x5 63%, 1x7 63%, 1x4 63%, 1x6 63%, 1x8 63% / progress: lp(5lb)\nHanging Leg Raise / 3x8-12","id":"ezracoko"},{"name":"Day 3","exerciseText":"Bench Press / 1x5 67%, 1x5 76%, 1x1+ 85%, 1x3 81%, 1x3 76%, 1x3 72%, 1x5 67%, 1x5 63%, 1x5+ 58%\nBench Press Close Grip / 1x6 45%, 1x5 54%, 1x3 63%, 1x5 63%, 1x7 63%, 1x4 63%, 1x6 63%, 1x8 63% / progress: lp(2.5lb)\nHammer Curl / 4x8-12 / progress: lp(5lb)","id":"rplxlsjr"},{"name":"Day 4","exerciseText":"Deadlift / 1x5 67%, 1x5 76%, 1x1+ 85%, 1x3 81%, 1x3 76%, 1x3 72%, 1x5 67%, 1x5 63%, 1x5+ 58% / progress: custom() { ...main_progress }\nFront Squat / 1x5 45%, 1x5 54%, 1x3 63%, 1x5 63%, 1x7 63%, 1x4 63%, 1x6 63%, 1x8 63% / progress: lp(5lb)\nAb Wheel / 3x8-12","id":"ekyrmnkf"}],"id":"ikqoujjm"}]},"nextDay":1,"isMultiweek":true},{"deletedDays":[],"weeks":[],"author":"Cody Lefever","clonedAt":1746669008041,"description":"Popular linear progression workout routine, based on the <a target='_blank' href='http://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html'>GZCL method</a>, featuring well-balanced exercise selection, and proven progression scheme. It's great for beginners, you could choose it right after 3-6 month course of 'Basic Beginner' program.","shortDescription":"Another good “next step” program after Basic Beginner or Starting Strength.. Do it after 3-9 months in gym.","version":1718572740959,"url":"https://www.liftosaur.com/programs/gzclp","tags":[],"deletedWeeks":[],"exercises":[],"name":"GZCLP","days":[],"id":"gzclp","deletedExercises":[],"planner":{"name":"GZCLP","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"// ...t1\nt1: Squat / ...t1\n\n// ...t2\nt2: Bench Press / ...t2\n\n// ...t3\nt3: Lat Pulldown / ...t3"},{"name":"Day 2","exerciseText":"// ...t1\nt1: Overhead Press / ...t1 / progress: custom(increase: 5lb) { ...t1 }\n\n// ...t2\nt2: Deadlift / ...t2 / progress: custom(increase: 10lb, stage3increase: 15lb) { ...t2 }\n\n// ...t3\nt3: Bent Over Row / ...t3"},{"name":"Day 3","exerciseText":"// ...t1\nt1: Bench Press / ...t1 / progress: custom(increase: 5lb) { ...t1 }\n\n// ...t2\nt2: Squat / ...t2 / progress: custom(increase: 10lb, stage3increase: 15lb) { ...t2 }\n\n// ...t3\nt3: Lat Pulldown / ...t3"},{"name":"Day 4","exerciseText":"// ...t1\nt1: Deadlift / ...t1\n\n// ...t2\nt2: Overhead Press / ...t2\n\n// ...t3\nt3: Bent Over Row / ...t3\n\n\n// **T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **1RM** link under the exercise name.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T1**.\n\n// **T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, and enter into \"5RM Test\" set weight\n// * Mark it completed!\nt1 / used: none / 4x3, 1x3+ / 5x2, 1x2+ / 9x1, 1x1+ / 1x5 (5RM Test) / 75% / progress: custom(increase: 10lb) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (setVariationIndex == 4) {\n descriptionIndex = 2\n setVariationIndex = 1\n weights = completedWeights[1] * 0.85\n rm1 = completedWeights[1] / rpeMultiplier(5, 10)\n } else if (completedReps >= reps) {\n weights = completedWeights[ns] + state.increase\n } else if (setVariationIndex == 3) {\n descriptionIndex = 3\n setVariationIndex += 1\n } else {\n setVariationIndex += 1\n }\n~}\n\n// **T2**. Start with **35% of 1RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T2**.\nt2 / used: none / 3x10 / 3x8 / 3x6 / 62% / progress: custom(stage1weight: 0lb, increase: 5lb, stage3increase: 10lb) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (completedReps >= reps) {\n weights = completedWeights[ns] + state.increase\n } else if (setVariationIndex == 1) {\n state.stage1weight = completedWeights[ns]\n setVariationIndex += 1\n } else if (setVariationIndex == 2) {\n setVariationIndex += 1\n } else {\n setVariationIndex = 1\n weights = state.stage1weight + state.stage3increase\n }\n~}\n\n// **T3**.\nt3 / used: none / 2x15, 1x15+ / 60% 90s / progress: custom() {~\n if (completedReps[ns] >= 25) {\n weights = completedWeights[ns] + 5lb\n }\n~}"}]}]},"nextDay":1,"isMultiweek":true},{"deletedDays":[],"weeks":[],"author":"/u/blacknoir","clonedAt":1750347228894,"description":"<p>Modification of the GZCLP program, with slightly different set x rep schemes and progressions (maybe for somebody who doesn't like 10x1 sets :)).\nBased on a popular set of elaborate spreadsheets created by a Reddit user <strong>/u/blacknoir.</strong><p>\n\n<p>It contains example exercises from both <strong>Default</strong> GZCLP, <strong>Modified</strong> GZCLP and <strong>Advanced</strong>, making it easy to mix and match various types of T1/T2/T3 exercises and craft a weightlifting program for your needs.</p>","shortDescription":"Variation of GZCLP from Reddit user u/blacknoir","version":1718888493975,"url":"https://www.reddit.com/r/gzcl/comments/1207bs7/announce_as_requested_single_spreadsheet_versions/","tags":[],"deletedWeeks":[],"exercises":[],"name":"GZCLP: Blacknoir version","days":[],"id":"gzclp-blacknoir","deletedExercises":[],"planner":{"name":"GZCLP: Blacknoir version","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"// ...t1_modified\nt1: Squat / ...t1_modified\n\n// ...t2_modified\nt2: Bench Press / ...t2_modified\n\n// ...t3_modified\nt3: Lat Pulldown / ...t3_modified","id":"tihserbg"},{"name":"Day 2","exerciseText":"// ...t1_modified\nt1: Overhead Press / ...t1_modified / progress: custom(increase: 5lb) { ...t1_modified }\n\n// ...t2_modified\nt2: Deadlift / ...t2_modified / progress: custom(stage1weight: 0lb, increase: 10lb, stage3increase: 15lb) { ...t2_modified }\n\n// ...t3_modified\nt3: Bent Over Row / ...t3_modified","id":"gckzerdl"},{"name":"Day 3","exerciseText":"// ...t1_modified\nt1: Bench Press / ...t1_modified / progress: custom(increase: 5lb) { ...t1_modified }\n\n// ...t2_modified\nt2: Squat / ...t2_modified / progress: custom(stage1weight: 0lb, increase: 10lb, stage3increase: 15lb) { ...t2_modified }\n\n// ...t3_modified\nt3: Lat Pulldown / ...t3_modified","id":"agdxbdcw"},{"name":"Day 4","exerciseText":"// ...t1_modified\nt1: Deadlift / ...t1_modified\n\n// ...t2_modified\nt2: Overhead Press / ...t2_modified\n\n// ...t3_modified\nt3: Bent Over Row / ...t3_modified\n\n// **T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T1**.\n\n// **T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, long press **5RM Test** set, and set the weight you did\n// * Tap on the \"New 5RM\" set to mark it completed\nt1_modified / used: none / 2x5, 1x5+ / 3x3, 1x3+ / 4x2, 1x2+ / 1x5 (5RM Test) / 75% / progress: custom(increase: 10lb) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (setVariationIndex == 4) {\n descriptionIndex = 2\n setVariationIndex = 1\n weights = completedWeights[1] * 0.85\n rm1 = completedWeights[1] / rpeMultiplier(5, 10)\n } else if (completedReps >= reps) {\n weights = completedWeights[ns] + state.increase\n } else if (setVariationIndex == 3) {\n descriptionIndex = 3\n setVariationIndex += 1\n } else {\n setVariationIndex += 1\n }\n~}\n\n// **T2**. Start with **55% of 1RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T2**.\nt2_modified / used: none / 4x8 / 4x6 / 4x4 / 55% / progress: custom(stage1weight: 0lb, increase: 5lb, stage3increase: 10lb) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (completedReps >= reps) {\n weights = completedWeights[ns] + state.increase\n } else if (setVariationIndex == 1) {\n state.stage1weight = completedWeights[ns]\n setVariationIndex += 1\n } else if (setVariationIndex == 2) {\n setVariationIndex += 1\n } else {\n setVariationIndex = 1\n weights = state.stage1weight + state.stage3increase\n }\n~}\n\n// **T3**.\nt3_modified / used: none / 3x12, 1x12+ / 60% 90s / progress: custom() {~\n if (completedReps[ns] >= 18) {\n weights = completedWeights[ns] + 5lb\n }\n~}\n\n/// Other variations of T1 and T3:\n/// To use them, reuse those templates in your other exercises.\nt1_advanced / used: none / 4x5, 1x5+ / 2x5, 1x5+ / 2x3, 1x3+ / 1x5 (5RM Test) / 75% / progress: custom(increase: 5lb) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (setVariationIndex == 4) {\n descriptionIndex = 2\n setVariationIndex = 1\n weights = completedWeights[1] * 0.85\n rm1 = completedWeights[1] / rpeMultiplier(5, 10)\n } else if (completedReps >= reps) {\n weights = completedWeights[ns] + state.increase\n } else if (setVariationIndex == 3) {\n descriptionIndex = 3\n setVariationIndex += 1\n } else {\n setVariationIndex += 1\n }\n~}\n\n\nt3_linear / used: none / 3x15 / 3x12 / 3x8 / 60% 90s / progress: custom(stage1weight: 0lb, increase: 5lb, stage3increase: 10lb) {~\n if (completedReps >= reps) {\n weights = completedWeights[ns] + state.increase\n } else if (setVariationIndex == 1) {\n state.stage1weight = completedWeights[ns]\n setVariationIndex += 1\n } else if (setVariationIndex == 2) {\n setVariationIndex += 1\n } else {\n setVariationIndex = 1\n weights = state.stage1weight + state.stage3increase\n }\n~}","id":"dudyxbgv"}],"id":"scnyjeun"}]},"nextDay":1,"isMultiweek":true},{"deletedDays":[],"weeks":[],"author":"Cody Lefever","clonedAt":1750347870329,"description":"<p>A four-day upper/lower, with bi-weekly undulation in intensity, weight and reps.</p>\n\n<p>More volume and slower progression than in GZCLP, which makes it a good program for intermediate lifters.</p>\n<p>The bi-weekly waving patterns of weight change and gradual reducing of volume and increasing the weight makes it quite fun to follow!</p>\n\n<p>Please read the <a href=\"https://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html\" target=\"_blank\">program explanation</a> before start!</p>","shortDescription":"A 12-week GZCL program optimizing bi-weekly undulation in intensity, weight and reps. A good next step after GZCLP.","url":"https://www.gainzfever.com/","tags":[],"deletedWeeks":[],"exercises":[],"name":"GZCL: The Rippler","days":[],"id":"gzcl-the-rippler","deletedExercises":[],"planner":{"name":"GZCL: The Rippler","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"// **T1**. Set your 1RM before starting the sets.\nt1 / used: none / 3x5 (80%) / 80% / progress: custom() {~\n if (week == 12) {\n rm1 = completedWeights[ns]\n }\n~}\n\n// **T2**. Set your 1RM before starting the sets.\nt2 / used: none / 5x6 (68%) / 68%\n\n// **T3**. Also start your 1RM. Don't be afraid to choose lighter\n// weights - it'll autobalance in later workouts.\nt3 / used: none / 5x10+ (75%) / 75% / progress: custom() {~\n if (week == 3 || week == 6 || week == 9) {\n if (sum(completedReps) > (week == 3 ? 70 : week == 2 ? 60 : 50)) {\n rm1 += 15lb\n } else if (sum(completedReps) > (week == 3 ? 60 : week == 2 ? 50 : 40)) {\n rm1 += 10lb\n } else if (sum(completedReps) > (week == 3 ? 50 : week == 2 ? 40 : 30)) {\n rm1 += 5lb\n }\n }\n~}\n\n// ...t1\nt1: Bench Press[1-12] / ...t1\n\n// ...t2\nt2: Incline Bench Press[1-10] / ...t2\n\n// ...t3\nt3: Behind The Neck Press[1-10] / ...t3\n\n// ...t3\nt3: Lateral Raise[1-10] / ...t3","id":"bqwzghwu"},{"name":"Day 2","exerciseText":"// ...t1\nt1: Squat[1-12] / ...t1\n\n// ...t2\nt2: Stiff Leg Deadlift[1-10] / ...t2\n\n// ...t3\nt3: Pull Up[1-10] / ...t3\n\n// ...t3\nt3: Bicep Curl[1-10] / ...t3","id":"jnslzmgh"},{"name":"Day 3","exerciseText":"// ...t1\nt1: Overhead Press[1-12] / ...t1\n\n// ...t2\nt2: Bench Press Close Grip[1-10] / ...t2\n\n// ...t3\nt3: Incline Bench Press[1-10] / ...t3\n\n// ...t3\nt3: Pullover[1-10] / ...t3","id":"hlnbvnzl"},{"name":"Day 4","exerciseText":"// ...t1\nt1: Deadlift[1-12] / ...t1\n\n// ...t2\nt2: Front Squat[1-10] / ...t2\n\n// ...t3\nt3: Bent Over Row[1-10] / ...t3\n\n// ...t3\nt3: Reverse Fly[1-10] / ...t3","id":"mohsxhzx"}],"id":"hthgatun"},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":"// **T1**.\nt1 / 3x3 (85%), 1x3+ (85%) / 85%\n\n// **T2**.\nt2 / 5x5 (72%) / 72%\n\n// **T3**.\nt3[2-3] / 5x10+ (75%) / 75%","id":"dvkukkeh"},{"name":"Day 2","exerciseText":"","id":"evudocre"},{"name":"Day 3","exerciseText":"","id":"pubarfwj"},{"name":"Day 4","exerciseText":"","id":"dqnwyxun"}],"id":"voajcajm"},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"t1 / 3x4 (82.5%) / 82.5%\nt2 / 4x4 (76%), 1x4+ (76%) / 76%","id":"goovessz"},{"name":"Day 2","exerciseText":"","id":"zfktrexm"},{"name":"Day 3","exerciseText":"","id":"ybcgwqsu"},{"name":"Day 4","exerciseText":"","id":"pzvttxlk"}],"id":"dhwasbvs"},{"name":"Week 4","days":[{"name":"Day 1","exerciseText":"t1 / 5x2 (87.5%) / 87.5%\nt2 / 4x6 (70%) / 70%\nt3[4-6] / 4x10+ (75%) / 75%","id":"lusuvqxv"},{"name":"Day 2","exerciseText":"","id":"jlmszbam"},{"name":"Day 3","exerciseText":"","id":"skfhiyye"},{"name":"Day 4","exerciseText":"","id":"heyuhbqa"}],"id":"xqngvpau"},{"name":"Week 5","days":[{"name":"Day 1","exerciseText":"t1 / 2x4 (85%), 1x4+ (85%) / 85%\nt2 / 4x5 (74%) / 74%","id":"mjgtclic"},{"name":"Day 2","exerciseText":"","id":"vpnuxqxw"},{"name":"Day 3","exerciseText":"","id":"fqxmmpsy"},{"name":"Day 4","exerciseText":"","id":"vasiizra"}],"id":"ehfkorkr"},{"name":"Week 6","days":[{"name":"Day 1","exerciseText":"t1 / 4x2 (90%) / 90%\nt2 / 3x4 (78%), 1x4+ (78%) / 78%","id":"qiwkrary"},{"name":"Day 2","exerciseText":"","id":"vvexufvc"},{"name":"Day 3","exerciseText":"","id":"augppvbw"},{"name":"Day 4","exerciseText":"","id":"ymwqmnjd"}],"id":"kpjnvedy"},{"name":"Week 7","days":[{"name":"Day 1","exerciseText":"t1 / 3x3 (87.5%) / 87.5%\nt2 / 3x6 (72%) / 72%\nt3[7-9] / 3x10+ (75%) / 75%","id":"gblhntaw"},{"name":"Day 2","exerciseText":"","id":"tbxvnpfz"},{"name":"Day 3","exerciseText":"","id":"bzzwjgqx"},{"name":"Day 4","exerciseText":"","id":"ffwowfpn"}],"id":"rkwyaugm"},{"name":"Week 8","days":[{"name":"Day 1","exerciseText":"t1 / 8x1 (92.5%), 1x1+ (92.5%) / 92.5%\nt2 / 3x5 (76%) / 76%","id":"kuhkywxs"},{"name":"Day 2","exerciseText":"","id":"honmauul"},{"name":"Day 3","exerciseText":"","id":"zhseumzd"},{"name":"Day 4","exerciseText":"","id":"bfzijjes"}],"id":"hzualtng"},{"name":"Week 9","days":[{"name":"Day 1","exerciseText":"t1 / 2x2 (90%), 1x2+ (90%) / 90%\nt2 / 2x4 (80%), 1x4+ (80%) / 80%","id":"savkaefu"},{"name":"Day 2","exerciseText":"","id":"mtqrypzu"},{"name":"Day 3","exerciseText":"","id":"sadblbfc"},{"name":"Day 4","exerciseText":"","id":"bxlkgprk"}],"id":"szswdksm"},{"name":"Week 10","days":[{"name":"Day 1","exerciseText":"t1 / 1x1 (95%) / 95%\nt2 / 4x3 (85%), 1x3+ (85%) / 85%\nt3 / 2x10+ (75%) / 75%","id":"wpbeigla"},{"name":"Day 2","exerciseText":"","id":"ibxelpgm"},{"name":"Day 3","exerciseText":"","id":"ckpuvijo"},{"name":"Day 4","exerciseText":"","id":"jiubgrzp"}],"id":"tqlnqjxq"},{"name":"Week 11","days":[{"name":"Day 1","exerciseText":"t1 / 3x2 (85%), 1x2+ (85%) / 85%","id":"jhmzewqq"},{"name":"Day 2","exerciseText":"","id":"rmyokekc"},{"name":"Day 3","exerciseText":"","id":"zspbujmg"},{"name":"Day 4","exerciseText":"","id":"vplzcybq"}],"id":"rlmbzvoy"},{"name":"Week 12","days":[{"name":"Day 1","exerciseText":"// **T1**. It's **week 12**, time to test your **1RM**. Do that, and then set the weight\n// you did, and then complete the set.\nt1 / 1x1 (95%) / 95%","id":"wfdpcejc"},{"name":"Day 2","exerciseText":"","id":"bkfyacvd"},{"name":"Day 3","exerciseText":"","id":"jtuoszdu"},{"name":"Day 4","exerciseText":"","id":"qypjipaf"}],"id":"rxuikzyq"}]},"nextDay":1,"isMultiweek":true},{"deletedDays":[],"weeks":[],"author":"Cody Lefever","clonedAt":1750353638229,"description":"A good next step after GZCLP. It's a program is a twelve-week strength and hypertrophy training regimen that focuses on a higher volume and intensity approach, employing varying rep ranges and periodization to maximize muscle growth and strength gains.\n\nBefore starting the program, please read the <a href=\"https://swoleateveryheight.blogspot.com/2016/07/jacked-tan-20.html\" target=\"_blank\">program explanation</a> first!","shortDescription":"Another good next step after GZCLP.","url":"https://www.gainzfever.com","tags":[],"deletedWeeks":[],"exercises":[],"name":"GZCL: Jacked & Tan 2.0","days":[],"id":"gzcl-jacked-and-tan-2","deletedExercises":[],"planner":{"name":"GZCL: Jacked & Tan 2.0","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"// **T1**. Warmup up to **10 RM** for the first set, then try a 10RM, tap the first\n// set and enter the 10RM weight you get. Then, do the drop sets (based on 1RM)\nt1 / used: none / 1x10 75%+ (10RM), 2x6 65% (TM 70%), 1x6+ 65% (TM 70%) / update: custom() {~\n if (week >= 7 && week <= 11 && setIndex == 1) {\n weights = completedWeights[1] * (week >= 10 ? 0.9 : 0.85)\n }\n~} / progress: custom() {~\n if (week == 6 || week == 12) {\n rm1 = completedWeights[1]\n }\n~}\n\n// **T2a.**\nt2a / used: none / 4x10 50% (TM 50%)\n\n// **T2b.** Same as in T1 - work up to 15RM, then record the weight.\n// Then, do MRS (Max Rep Sets) - i.e. AMRAP, as many reps as possible\nt2b / used: none / 1x15 60%+ (15RM), 3x10+ 60% (MRS) / update: custom() {~ if (setIndex == 1) { weights = completedWeights[1] } ~}\n\n// **T3.**. Similar to T2b, but different first set 1RM weight\nt3 / used: none / 1x20 50%+ (20RM), 3x10+ 50% (MRS) / update: custom() {~ if (setIndex == 1) { weights = completedWeights[1] } ~}\n\n// ...t1\nSquat[1,1-12] / ...t1\n\n// ...t2a\nDeficit Deadlift[2,1-5] / ...t2a\n\n// ...t2b\nIncline Row[3,1-5] / ...t2b\n\n// ...t3\nTriceps Pushdown[4,1-6] / ...t3\n\n// **T3.**\nBent Over Row, Cable[4,1-6] / ...t3\n\n// **T3.**\nHammer Curl, Dumbbell[4,1-6] / ...t3","id":"taxvkhxs"},{"name":"Day 2","exerciseText":"// ...t1\nBench Press[1,1-12] / ...t1\n// ...t2a\nBench Press Close Grip[2,1-5] / ...t2a\n// ...t2b\nShoulder Press[3,1-5] / ...t2b\n// ...t3\nShrug[4,1-6] / ...t3\n// ...t3\nPec Deck[4,1-6] / ...t3\n// ...t3\nFace Pull, Cable[4,1-6] / ...t3","id":"agsnkyty"},{"name":"Day 3","exerciseText":"// ...t1\nDeadlift[1,1-12] / ...t1\n// ...t2a\nFront Squat[2,1-5] / ...t2a\n// ...t2b\nLat Pulldown[3,1-5] / ...t2b\n// ...t3\nLeg Extension[4,1-6] / ...t3\n// ...t3\nBent Over One Arm Row[4,1-6] / ...t3\n// ...t3\nBicep Curl, EZ Bar[4,1-6] / ...t3","id":"ecvqokof"},{"name":"Day 4","exerciseText":"// ...t1\nOverhead Press[1,1-12] / ...t1\n// ...t2a\nIncline Bench Press[2,1-5] / ...t2a\n// ...t2b\nPush Press[3,1-5] / ...t2b\n// ...t3\nTriceps Pushdown[4,1-6] / ...t3\n// ...t3\nShrug[4,1-6] / ...t3\n// ...t3\nIncline Curl[4,1-6] / ...t3","id":"drjtvyjf"}],"id":"vuciodyr"},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":"// **T1**. Warmup up to **8 RM** for the first set, then try a 8RM, tap the first\n// set and enter the 8RM weight you get. Then, do the drop sets (based on 1RM)\nt1 / 1x8 80%+ (8RM), 2x6 70% (TM 75%), 1x6+ 70% (TM 75%)\nt2a / 4x8 60% (TM 60%)\n// **T2b.** Same as in T1 - work up to 12RM, then record the weight.\n// Then, do MRS (Max Rep Sets) - i.e. AMRAP, as many reps as possible\nt2b / 1x12 68%+ (12RM), 3x8+ 68% (MRS)\n// **T3.** Same as **T2b**, just 18RM\nt3 / 1x18 50%+ (18RM), 3x10+ 50% (MRS)","id":"vhmlngym"},{"name":"Day 2","exerciseText":"","id":"xtkosvwy"},{"name":"Day 3","exerciseText":"","id":"kgozogcs"},{"name":"Day 4","exerciseText":"","id":"rxxemozb"}],"id":"vpkearai"},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"// **T1**. Warmup up to **6 RM** for the first set, then try a 6RM, tap the first\n// set and enter the 6RM weight you get. Then, do the drop sets (based on 1RM)\nt1 / 1x6 85%+ (6RM), 2x4 75% (TM 80%), 1x4+ 75% (TM 80%)\nt2a / 4x6 70% (TM 70%)\n// **T2b.** Same as in T1 - work up to 10RM, then record the weight.\n// Then, do MRS (Max Rep Sets) - i.e. AMRAP, as many reps as possible\nt2b / 1x10 73%+ (10RM), 3x6+ 73% (MRS)\n// **T3.** Same as **T2b**, just 16RM\nt3 / 1x16 55%+ (16RM), 3x8+ 55% (MRS)","id":"ulxdcqmt"},{"name":"Day 2","exerciseText":"","id":"uoxylqvt"},{"name":"Day 3","exerciseText":"","id":"wmwenrby"},{"name":"Day 4","exerciseText":"","id":"tfhjsvbo"}],"id":"sqbtjzca"},{"name":"Week 4","days":[{"name":"Day 1","exerciseText":"// **T1**.\nt1 / 1x4 90%+ (4RM), 2x4 75% (TM 80%), 1x4+ 75% (TM 80%)\n// **T2a.**\nt2a / 5x4 70% (TM 70%)\n// **T2b.**\nt2b / 1x8 73%+ (8RM), 3x5+ 73% (MRS)\n// **T3.** Same as **T2b**, just 14RM\nt3 / 1x14 65%+ (14RM), 3x8+ 65% (MRS)","id":"wtjpyrbq"},{"name":"Day 2","exerciseText":"","id":"zjjlydpx"},{"name":"Day 3","exerciseText":"","id":"crzgrhqp"},{"name":"Day 4","exerciseText":"","id":"akxjestm"}],"id":"qmmzvibu"},{"name":"Week 5","days":[{"name":"Day 1","exerciseText":"t1 / 1x2 95%+ (2RM), 3x2 80% (TM 85%), 1x2+ 80% (TM 85%)\nt2a / 7x2 80% (TM 80%)\nt2b / 1x6 83%+ (6RM), 3x3+ 83% (MRS)\n// **T3.** Same as **T2b**, just 12RM\nt3 / 1x12 70%+ (12RM), 3x7+ 70% (MRS)","id":"nygaqmvf"},{"name":"Day 2","exerciseText":"","id":"oyxgfefw"},{"name":"Day 3","exerciseText":"","id":"nmcaidyw"},{"name":"Day 4","exerciseText":"","id":"nadcbwvp"}],"id":"aaesabih"},{"name":"Week 6","days":[{"name":"Day 1","exerciseText":"// **T1**. Testing your 1RM! This set will update 1RM of this exercise.\nt1 / 1x1 100%+ (1RM)\n// **T3.** Same as **T2b**, just 10RM\nt3 / 1x10 75%+ (10RM), 3x5+ 75% (MRS)","id":"bwomqpzq"},{"name":"Day 2","exerciseText":"","id":"zchqwknl"},{"name":"Day 3","exerciseText":"","id":"zucvdoqs"},{"name":"Day 4","exerciseText":"","id":"nbpdkbqc"}],"id":"qlhitfax"},{"name":"Week 7","days":[{"name":"Day 1","exerciseText":"// **T1**. It's start of the next cycle, where drop sets are based on your first set.\n// Work up to your 6RM, after that, do the drop sets, that are 85% of your new 6RM.\nt1 / 1x6 85%+ (6RM), 4x3 72.5% (6RM 85%), 1x3+ 72.5% (6RM 85%)\nt2a/ 6x5 70% (TM 70%)\nt2b / 1x12 68%+ (12RM), 3x8+ 68% (MRS)\n\nDeficit Deadlift[2,7-10] / ...t2a\nIncline Row[3,7-10] / ...t2b","id":"bvggiphw"},{"name":"Day 2","exerciseText":"Bench Press Close Grip[2,7-10] / ...t2a\nShoulder Press[3,7-10] / ...t2b","id":"zrsyofsr"},{"name":"Day 3","exerciseText":"Front Squat[2,7-10] / ...t2a\nLat Pulldown[3,7-10] / ...t2b","id":"sjwntbco"},{"name":"Day 4","exerciseText":"Incline Bench Press[2,7-10] / ...t2a\nPush Press[3,7-10] / ...t2b","id":"kvahlkeh"}],"id":"osbyadba"},{"name":"Week 8","days":[{"name":"Day 1","exerciseText":"// **T1**.\nt1 / 1x4 90%+ (4RM), 4x2 75% (4RM 85%), 1x2+ 75% (4RM 85%)\n// **T2a**.\nt2a / 5x5 75% (TM 75%)\n// **T2b**.\nt2b / 1x10 73%+ (10RM), 3x6+ 73% (MRS)\n// **T3.**\nt3 / 1x18 50%+ (18RM), 3x10+ 50% (MRS)\n\n// ...t3\nTriceps Pushdown[4,8-10] / ...t3\n// ...t3\nBent Over Row, Cable[4,8-10] / ...t3\n// ...t3\nHammer Curl, Dumbbell[4,8-10] / ...t3","id":"jwohplmw"},{"name":"Day 2","exerciseText":"// ...t3\nShrug[4,8-10] / ...t3\n// ...t3\nPec Deck[4,8-10] / ...t3\n// ...t3\nFace Pull, Cable[4,8-10] / ...t3","id":"kazvopfh"},{"name":"Day 3","exerciseText":"// ...t3\nLeg Extension[4,8-10] / ...t3\n// ...t3\nBent Over One Arm Row[4,8-10] / ...t3\n// ...t3\nBicep Curl, EZ Bar[4,8-10] / ...t3","id":"kzgksfnk"},{"name":"Day 4","exerciseText":"// ...t3\nTriceps Pushdown[4,8-10] / ...t3\n// ...t3\nShrug[4,8-10] / ...t3\n// ...t3\nIncline Curl[4,8-10] / ...t3","id":"shaupeix"}],"id":"plpllped"},{"name":"Week 9","days":[{"name":"Day 1","exerciseText":"t1 / 1x2 95%+ (2RM), 4x1 80% (2RM 85%), 1x1+ 80% (2RM 85%)\nt2a / 5x4 80% (TM 80%)\nt2b / 1x8 78%+ (8RM), 3x4+ 78% (MRS)\nt3 / 1x16 55%+ (16RM), 3x8+ 55% (MRS)","id":"ijnvjqsr"},{"name":"Day 2","exerciseText":"","id":"rohoiofk"},{"name":"Day 3","exerciseText":"","id":"cpvajgkf"},{"name":"Day 4","exerciseText":"","id":"mxkrtlfz"}],"id":"oswczrxj"},{"name":"Week 10","days":[{"name":"Day 1","exerciseText":"t1 / 1x5 85%+ (5RM), 2x2 75% (5RM 90%), 1x2+ 75% (5RM 90%)\nt2a / 6x3 82.5% (TM 82.5%)\nt2b / 1x6 83%+ (6RM), 3x3+ 83% (MRS)\nt3 / 1x14 65%+ (14RM), 3x8+ 65% (MRS)","id":"irzjytec"},{"name":"Day 2","exerciseText":"","id":"xcstexvy"},{"name":"Day 3","exerciseText":"","id":"vomjatci"},{"name":"Day 4","exerciseText":"","id":"bhtmigiu"}],"id":"zwfdjwvv"},{"name":"Week 11","days":[{"name":"Day 1","exerciseText":"t1 / 1x3 92%+ (3RM), 2x1 82% (3RM 90%), 1x1+ 82% (3RM 90%)","id":"sjunyugu"},{"name":"Day 2","exerciseText":"","id":"hwyywszo"},{"name":"Day 3","exerciseText":"","id":"zrcpfggv"},{"name":"Day 4","exerciseText":"","id":"jhmdaufl"}],"id":"bgapbpim"},{"name":"Week 12","days":[{"name":"Day 1","exerciseText":"// **T1**. It's week 12 - last week, it's time to test your 1RM! This set will update 1RM of this exercise.\nt1 / 1x1 100%+ (1RM)","id":"wflkywkm"},{"name":"Day 2","exerciseText":"","id":"wwbxamms"},{"name":"Day 3","exerciseText":"","id":"seadyyaf"},{"name":"Day 4","exerciseText":"","id":"triuhnhx"}],"id":"pmndesfh"}]},"nextDay":1,"isMultiweek":true},{"deletedDays":[],"weeks":[],"author":"Cody Lefever","clonedAt":1743431011148,"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>","shortDescription":"9-week GZCL program adopting a Daily Undulating Periodization model of progression. Ultra High Frequency.","url":"https://www.gainzfever.com/","tags":[],"deletedWeeks":[],"exercises":[],"name":"GZCL: UHF 9 weeks","days":[],"id":"gzcl-uhf-9-weeks","deletedExercises":[],"planner":{"name":"GZCL: UHF 9w","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"// **T1**. Before starting the sets, set your 1RM - by clicking \"Edit\" icon at the exercise.\nt1: Squat / 2x4 81%, 1x4+ 81% / 180s\n// **T2**. Same - set your 1RM before starting the sets\nt2: Incline Bench Press / 3x10 57%, 1x10+ 57% / 120s\n// **T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets\nt3: Seated Row / 1x12-15 60%+, 4x1+ 60% / 60s / update: custom() {~\n if (setIndex == 1) {\n weights = completedWeights[1]\n }\n~}\n// ...t3: Seated Row\nt3: Bicep Curl[1-8] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Seated Leg Curl[1-9] / ...t3: Seated Row/ update: custom() { ...t3: Seated Row }"},{"name":"Day 2","exerciseText":"// ...t1: Squat\nt1: Bench Press / ...t1: Squat\n// **T2**. Pause Squat. Set your 1RM before starting the sets.\nt2: Squat / 6x3 67%, 1x3+ 67% / 120s\n// ...t3: Seated Row\nt3: Shoulder Press[1-9] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Lateral Raise[1-8] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Pec Deck[1-9] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }"},{"name":"Day 3","exerciseText":"// **T1**. 3\" Deficit Deadlift. Before starting the sets, set your 1RM - by clicking \"Edit\" icon at the exercise.\nt1: Deadlift / 2x4 71%, 1x4+ 71% / 180s\n// ...t2: Incline Bench Press \nt2: Legs Up Bench Press / 3x10 57%, 1x10+ 57% / 120s\n// ...t3: Seated Row\nt3: Pull Up[1-9] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Reverse Hyperextension[1-8] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Reverse Fly[1-9] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }"},{"name":"Day 4","exerciseText":"// ...Squat\nt1: Sling Shot Bench Press / 2x4 86%, 1x4+ 86% / 180s\n// **T2**. Paused Deadlift. Set your 1RM before starting the sets.\nt2: Deadlift / 6x3 67%, 1x3+ 67% / 120s\n// ...t3: Seated Row\nt3: Incline Bench Press Wide Grip[1-9] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Chest Dip[1-8] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Triceps Extension[1-9] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }"},{"name":"Day 5","exerciseText":"// ...t1: Squat\nt1: Safety Squat Bar Squat / 2x4 67%, 1x4+ 67% / 180s\n// ...t2: Incline Bench Press \nt2: Bench Press Close Grip / 3x10 62%, 1x10+ 62% / 120s\n// ...t3: Seated Row\nt3: Stiff Leg Deadlift[1-9] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Lunge[1-8] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Lat Pulldown[1-9] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }"}]},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":"// **T1**\nt1: Squat / 3x3 86%, 1x3+ 86% / 190s\n// **T2**\nt2: Incline Bench Press / 4x8 62% / 128s\n// **T3**\nt3: Seated Row / 1x12-15 60%+, 4x1+ 60% / 64s"},{"name":"Day 2","exerciseText":"// **T1**\nt1: Bench Press / 3x3 86%, 1x3+ 86% / 190s\n// **T2**. Pause Squat.\nt2: Squat / 8x2 71% / 128s"},{"name":"Day 3","exerciseText":"// **T1**. 3\" Deficit Deadlift.\nt1: Deadlift / 3x3 76%, 1x3+ 76% / 190s\n// **T2**\nt2: Legs Up Bench Press / 4x8 62% / 128s"},{"name":"Day 4","exerciseText":"// **T1**\nt1: Sling Shot Bench Press / 3x3 90%, 1x3+ 90% / 190s\n// **T2**. Paused Deadlift.\nt2: Deadlift / 8x2 73% / 128s"},{"name":"Day 5","exerciseText":"// **T1**\nt1: Safety Squat Bar Squat / 3x3 71%, 1x3+ 71% / 190s\n// **T2**\nt2: Bench Press Close Grip / 4x8 67% / 128s"}]},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"t1: Squat / 4x2 90%, 1x2+ 90% / 200s\nt2: Incline Bench Press / 4x6 67% / 136s\nt3: Seated Row / 1x10-12 68%+, 3x1+ 68% / 68s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 4x2 90%, 1x2+ 90% / 200s\nt2: Squat / 10x1 76% / 136s"},{"name":"Day 3","exerciseText":"t1: Deadlift / 4x2 81%, 1x2+ 81% / 200s\nt2: Legs Up Bench Press / 4x6 67% / 136s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 4x2 95%, 1x2+ 95% / 200s\nt2: Deadlift / 10x1 78% / 136s"},{"name":"Day 5","exerciseText":"t1: Safety Squat Bar Squat / 4x2 76%, 1x2+ 76% / 200s\nt2: Bench Press Close Grip / 4x6 71% / 136s"}]},{"name":"Week 4","days":[{"name":"Day 1","exerciseText":"t1: Squat / 1x3 83%, 1x2 86%, 4x1 88%, 1x1+ 88% / 210s\nt2: Incline Bench Press / 4x5 71%, 1x5+ 71% / 144s\nt3: Seated Row / 1x10-12 68%+, 3x1+ 68% / 72s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 1x3 83%, 1x2 86%, 4x1 88%, 1x1+ 88% / 210s\n// **T2**\nt2: Squat / 4x5 74%, 1x5+ 74% / 144s"},{"name":"Day 3","exerciseText":"// **T1**. 2\" Deficit Deadlift\nt1: Deadlift / 1x3 74%, 1x2 76%, 4x1 88%, 1x1+ 88% / 210s\nt2: Legs Up Bench Press / 4x5 71%, 1x5+ 71% / 144s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 1x3 88%, 1x2 90%, 4x1 93%, 1x1+ 93% / 210s\n// **T2**\nt2: Deadlift / 4x5 84%, 1x5+ 84% / 144s"},{"name":"Day 5","exerciseText":"t1: Safety Squat Bar Squat / 1x3 69%, 1x2 71%, 4x1 74%, 1x1+ 74% / 210s\nt2: Bench Press Close Grip / 4x5 76%, 1x5+ 76% / 144s"}]},{"name":"Week 5","days":[{"name":"Day 1","exerciseText":"t1: Squat / 1x3 86%, 1x2 88%, 3x1 90%, 1x1+ 90% / 220s\nt2: Incline Bench Press / 5x4 74% / 152s\nt3: Seated Row / 1x8-10 73%+, 2x1+ 73% / 76s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 1x3 86%, 1x2 88%, 3x1 90%, 1x1+ 90% / 220s\nt2: Squat / 5x4 76% / 152s"},{"name":"Day 3","exerciseText":"t1: Deadlift / 1x3 76%, 1x2 78%, 3x1 81%, 1x1+ 81% / 220s\nt2: Legs Up Bench Press / 5x4 74% / 152s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 1x3 90%, 1x2 93%, 3x1 95%, 1x1+ 95% / 220s\nt2: Deadlift / 5x4 87% / 152s"},{"name":"Day 5","exerciseText":"t1: Safety Squat Bar Squat / 1x3 71%, 1x2 74%, 3x1 76%, 1x1+ 76% / 220s\nt2: Bench Press Close Grip / 5x4 78% / 152s"}]},{"name":"Week 6","days":[{"name":"Day 1","exerciseText":"t1: Squat / 1x3 88%, 1x2 90%, 2x1 93%, 1x1+ 93% / 230s\nt2: Incline Bench Press / 5x3 76% / 160s\nt3: Seated Row / 1x8-10 73%+, 2x1+ 73% / 80s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 1x3 88%, 1x2 90%, 2x1 93%, 1x1+ 93% / 230s\nt2: Squat / 5x3 78% / 160s"},{"name":"Day 3","exerciseText":"t1: Deadlift / 1x3 78%, 1x2 81%, 2x1 83%, 1x1+ 83% / 230s\nt2: Legs Up Bench Press / 5x3 76% / 160s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 1x3 93%, 1x2 95%, 2x1 97%, 1x1+ 97% / 230s\nt2: Deadlift / 5x3 89% / 160s"},{"name":"Day 5","exerciseText":"t1: Safety Squat Bar Squat / 1x3 74%, 1x2 76%, 2x1 78%, 1x1+ 78% / 230s\nt2: Bench Press Close Grip / 5x3 81% / 160s"}]},{"name":"Week 7","days":[{"name":"Day 1","exerciseText":"t1: Squat / 2x3 86%, 1x3+ 86% / 240s\nt2: Incline Bench Press / 9x2 78%, 1x2+ 78% / 168s\nt3: Seated Row / 1x6-8 79%+, 1x1 79% / 84s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 2x3 86%, 1x3+ 86% / 240s\n// **T2**. Pause Squat.\nt2: Squat / 4x2 71%, 1x2+ 71% / 168s"},{"name":"Day 3","exerciseText":"// **T1**.\nt1: Deadlift / 2x3 86%, 1x3+ 86% / 240s\nt2: Legs Up Bench Press / 4x2 78%, 1x2+ 78% / 168s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 2x3 90%, 1x3+ 90% / 240s\nt2: Deadlift / 4x2 92%, 1x2+ 92% / 168s"},{"name":"Day 5","exerciseText":"t1: Safety Squat Bar Squat / 2x3 71%, 1x3+ 71% / 240s\nt2: Bench Press Close Grip / 4x2 83%, 1x2+ 83% / 168s"}]},{"name":"Week 8","days":[{"name":"Day 1","exerciseText":"t1: Squat / 4x1 88%, 1x1+ 88% / 250s\nt2: Incline Bench Press / 10x1 81% / 176s\nt3: Seated Row / 1x6-8 79%+, 1x1 79% / 88s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 4x1 88%, 1x1+ 88% / 250s\nt2: Squat / 10x1 74% / 176s"},{"name":"Day 3","exerciseText":"t1: Deadlift / 4x1 88%, 1x1+ 88% / 250s\nt2: Legs Up Bench Press / 10x1 81% / 176s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 4x1 93%, 1x1+ 93% / 250s\nt2: Deadlift / 10x1 95% / 176s"},{"name":"Day 5","exerciseText":"t1: Safety Squat Bar Squat / 4x1 74%, 1x1+ 74% / 250s\nt2: Bench Press Close Grip / 10x1 86% / 176s"}]},{"name":"Week 9","days":[{"name":"Day 1","exerciseText":"t1: Squat / 1x3 90%, 1x2 93%, 1x1 95% / 260s\nt3: Seated Row / 1x10 73%+ / 92s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 1x3 90%, 1x2 93%, 1x1 95% / 260s"},{"name":"Day 3","exerciseText":"t1: Deadlift / 1x3 90%, 1x2 93%, 1x1 95% / 260s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 1x3 95%, 1x2 97%, 1x1 100% / 260s\n// **T2**. 4\" Block Deadlift\nt2: Deadlift / 3x5, 1x5+ / 90% 176s"},{"name":"Day 5","exerciseText":"t1: Safety Squat Bar Squat / 1x3 76%, 1x2 78%, 1x1 81% / 260s"}]}]},"nextDay":1,"isMultiweek":true},{"deletedDays":[],"weeks":[],"author":"Cody Lefever","clonedAt":1743431033033,"description":"<p>It's a 5-week variant of original 9-week GZCL: UHF program</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>","shortDescription":"5-week GZCL program adopting a Daily Undulating Periodization model of progression. Ultra High Frequency.","url":"https://www.gainzfever.com/","tags":[],"deletedWeeks":[],"exercises":[],"name":"GZCL: UHF 5 weeks","days":[],"id":"gzcl-uhf-5-weeks","deletedExercises":[],"planner":{"name":"GZCL: UHF 5w","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"// **T1**. Before starting the sets, set your 1RM - by clicking \"Edit\" icon at the exercise.\nt1: Squat / 2x4 81%, 1x4+ 81% / 180s \n// **T2**. Same - set your 1RM before starting the sets\nt2: Incline Bench Press / 3x10 57%, 1x10+ 57% / 120s\n// **T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets\nt3: Seated Row / 1x12-15 60%+, 4x1+ 60% / 60s / update: custom() {~\n if (setIndex == 1) {\n weights = completedWeights[1]\n }\n~}\n// ...t3: Seated Row\nt3: Bicep Curl[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Seated Leg Curl[1-5] / ...t3: Seated Row/ update: custom() { ...t3: Seated Row }"},{"name":"Day 2","exerciseText":"// ...t1: Squat\nt1: Bench Press / 2x4 81%, 1x4+ 81% / 180s\n// **T2**. Pause Squat. Same - set your 1RM before starting the sets\nt2: Squat / 6x3 67%, 1x3+ 67% / 120s\n// ...t3: Seated Row\nt3: Shoulder Press[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Lateral Raise[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Pec Deck[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }"},{"name":"Day 3","exerciseText":"// **T1**. 3\" Deficit Deadlift. Before starting the sets, set your 1RM - by clicking \"Edit\" icon at the exercise.\nt1: Deadlift / 2x4 71%, 1x4+ 71% / 180s\n// ...t2: Incline Bench Press\nt2: Legs Up Bench Press / 3x10 57%, 1x10+ 57% / 120s\n// ...t3: Seated Row\nt3: Pull Up[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Reverse Hyperextension[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Reverse Fly[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }"},{"name":"Day 4","exerciseText":"// ...t1: Squat\nt1: Sling Shot Bench Press / 2x4 86%, 1x4+ 86% / 180s\n// **T2**. Paused Deadlift. Same - set your 1RM before starting the sets\nt2: Deadlift / 6x3 57%, 1x3+ 57% / 120s\n// ...t3: Seated Row\nt3: Incline Bench Press Wide Grip[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Chest Dip[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row"},{"name":"Day 5","exerciseText":"// ...t1: Squat\nt1: Front Squat / 2x4 81%, 1x4+ 81% / 180s\n// ...t2: Incline Bench Press\nt2: Bench Press Close Grip / 3x10 62%, 1x10+ 62% / 120s\n// ...t3: Seated Row\nt3: Stiff Leg Deadlift[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Lunge[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Lat Pulldown[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }"}]},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":"// **T1**\nt1: Squat / 3x3 86%, 1x3+ 86% / 190s\n// **T2**\nt2: Incline Bench Press / 4x8 62% / 128s\nt3: Seated Row / 1x12-15 60%+, 4x1+ 60% / 64s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 3x3 86%, 1x3+ 86% / 190s\n// **T2**. Pause Squat.\nt2: Squat / 8x2 71% / 128s"},{"name":"Day 3","exerciseText":"// **T1**. 3\" Deficit Deadlift\nt1: Deadlift / 3x3 76%, 1x3+ 76% / 190s\n// **T2**\nt2: Legs Up Bench Press / 4x8 62% / 128s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 3x3 90%, 1x3+ 90% / 190s\n// **T2**. Paused Deadlift.\nt2: Deadlift / 8x2 62% / 128s"},{"name":"Day 5","exerciseText":"t1: Front Squat / 3x3 86%, 1x3+ 86% / 190s\nt2: Bench Press Close Grip / 4x8 67% / 128s"}]},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"t1: Squat / 1x3 83%, 1x2 88%, 2x1 93%, 1x1+ 93% / 200s\nt2: Incline Bench Press / 4x6 67% / 136s\nt3: Seated Row / 1x8-10 73%+, 3x1+ 73% / 68s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 1x3 83%, 1x2 88%, 2x1 93%, 1x1+ 93% / 200s\nt2: Squat / 9x1 76%, 1x1+ 76% / 136s"},{"name":"Day 3","exerciseText":"// **T1**. 2\" Deficit Deadlift\nt1: Deadlift / 4x2 81%, 1x2+ 81% / 200s\nt2: Legs Up Bench Press / 4x6 67% / 136s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 1x3 88%, 1x2 93%, 2x1 97%, 1x1+ 97% / 200s\nt2: Deadlift / 9x1 67%, 1x1+ 67% / 136s"},{"name":"Day 5","exerciseText":"t1: Front Squat / 1x3 83%, 1x2 88%, 2x1 93%, 1x1+ 93% / 200s\nt2: Bench Press Close Grip / 4x6 71% / 136s"}]},{"name":"Week 4","days":[{"name":"Day 1","exerciseText":"t1: Squat / 4x1 90%, 1x1+ 90% / 210s\nt2: Incline Bench Press / 4x5 71%, 1x5+ 71% / 144s\nt3: Seated Row / 1x6-8 79%+, 2x1+ 79% / 72s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 4x1 90%, 1x1+ 90% / 210s\n// **T2**\nt2: Squat / 4x5 74%, 1x5+ 74% / 144s"},{"name":"Day 3","exerciseText":"// **T1**. 1\" Deficit Deadlift\nt1: Deadlift / 1x3 83%, 1x2 88%, 2x1 93%, 1x1+ 93% / 210s\nt2: Legs Up Bench Press / 4x5 71%, 1x5+ 71% / 144s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 4x1 95%, 1x1+ 95% / 210s\n// **T2**\nt2: Deadlift / 4x5 71%, 1x5+ 71% / 144s"},{"name":"Day 5","exerciseText":"t1: Front Squat / 4x1 90%, 1x1+ 90% / 210s\nt2: Bench Press Close Grip / 4x5 76%, 1x5+ 76% / 144s"}]},{"name":"Week 5","days":[{"name":"Day 1","exerciseText":"t1: Squat / 1x3 86%, 1x2 90%, 1x1+ 95% / 220s\nt2: Incline Bench Press / 1x1+ 52% / 152s\nt3: Seated Row / 1x10 73%+ / 76s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 1x3 86%, 1x2 90%, 1x1+ 95% / 220s\nt2: Squat / 1x1+ 57% / 152s"},{"name":"Day 3","exerciseText":"// **T1**\nt1: Deadlift / 1x3 86%, 1x2 90%, 1x1+ 95% / 220s\nt2: Legs Up Bench Press / 1x1+ 52% / 152s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 1x3 90%, 1x2 95%, 1x1+ 100% / 220s\nt2: Deadlift / 1x1+ 52% / 152s"},{"name":"Day 5","exerciseText":"t1: Front Squat / 1x3 86%, 1x2 90%, 1x1+ 95% / 220s\nt2: Bench Press Close Grip / 1x1+ 57% / 152s"}]}]},"nextDay":1,"isMultiweek":true},{"deletedDays":[],"weeks":[],"author":"Cody Lefever","clonedAt":1750356048253,"description":"<p>VDIP - Volume-dependent Instensity Progression. A bit unusual program, where each set for each exercise is AMRAP, and we increase the weight based on total completed reps for all sets.</p>\n<p>Before starting the program, please read <a href=\"https://swoleateveryheight.blogspot.com/2016/11/volume-dependent-intensity-progression.html\" target=\"_blank\">the program explanation on author's blog</a> first!","shortDescription":"Beginner-intermediate program where each set is AMRAP.","url":"https://www.liftosaur.com/programs/gzcl-vdip","tags":[],"deletedWeeks":[],"exercises":[],"name":"GZCL: VDIP","days":[],"id":"gzcl-vdip","deletedExercises":[],"planner":{"name":"GZCL: VDIP","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"t1 / used: none / 3x1+ 80% / 180s / progress: custom() {~\n if (sum(completedReps) >= 15) {\n weights += 10lb\n } else if (sum(completedReps) >= 10) {\n weights += 5lb\n }\n~}\nt2 / used: none / 3x1+ 60% / 120s / progress: custom() {~\n if (sum(completedReps) >= 30) {\n weights += 10lb\n } else if (sum(completedReps) >= 25) {\n weights += 5lb\n }\n~}\nt3 / used: none / 4x1+ 50% / 60s / progress: sum(50, 5lb)\n\nt1: Squat / ...t1\nt2: Stiff Leg Deadlift / ...t2\nt3: Lunge / ...t3\nt3: Pull Up / ...t3","id":"hfetgfxw"},{"name":"Day 2","exerciseText":"t1: Bench Press / ...t1\nt2: Bent Over Row / ...t2\nt3: Bench Press Close Grip / ...t3\nt3: Shoulder Press / ...t3","id":"ojwqtsaa"},{"name":"Day 3","exerciseText":"t1: Deadlift / ...t1\nt2: Front Squat / ...t2\nt3: Bent Over One Arm Row / ...t3\nt3: Seated Row / ...t3","id":"infrfdni"},{"name":"Day 4","exerciseText":"t1: Overhead Press / ...t1\nt2: Push Press, Barbell / ...t2\nt3: Incline Bench Press / ...t3\nt3: Chest Dip / ...t3","id":"vxymuqxm"},{"name":"Day 5","exerciseText":"t1: Front Squat / ...t1\nt2: Squat / ...t2\nt3: Lat Pulldown / ...t3\nt3: Bicep Curl, EZ Bar / ...t3","id":"rfiqxsou"}],"id":"jqwkxbch"}]},"nextDay":1,"isMultiweek":true},{"deletedDays":[],"weeks":[],"author":"Cody Lefever","clonedAt":1750356243597,"description":"<p>It's the latest Cody program, combining the elements and best parts of other GZCL programs: GZCLP, VDIP, Jacked & Tan 2.0, etc.</p> \n\n<p>Before starting the program, please read <a href=\"https://www.reddit.com/r/gzcl/comments/aqkdgo/happy_gday_gainerz/\" target=\"_blank\">the program explanation on Reddit</a> first!</p>","shortDescription":"Latest GZCL program combining learnings from all other GZCL programs.","version":1715781344187,"url":"https://www.liftosaur.com/programs/gzcl-general-gainz","tags":[],"deletedWeeks":[],"exercises":[],"name":"GZCL: General Gainz","days":[],"id":"gzcl-general-gainz","deletedExercises":[],"planner":{"name":"GZCL: General Gainz","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"// **T1**.\n// * **Find**: Initially set your 1RM for the exercise, and work up to the first set.\n// * **Extend**: Do the same amount of singles (1 rep) as it was your RM, with the same weight. E.g. if you did 4RM, do 4 sets x 1 rep after. You can extend the number of sets up to 3 extra sets (e.g. for 4RM - up to 7 sets x 1 rep max) if 4RM was easy.\n// * Next time, you'd either try to do the same number of reps with the same weight (**Hold**), or try to **Push** and do more reps.\n// * If you are able to do 6 reps with 6 extensions, the weight will be increased next time\nt1 / used: none / 1+x3-6 85% / 180s / update: custom() {~\n if (setIndex == 1) {\n numberOfSets = completedReps[1] > 2 ? completedReps[1] + 1 : 2\n sets(2, 99, 1, 1, 0, completedWeights[1], 180, 0, 0)\n }\n~} / progress: custom() {~\n if (completedReps >= reps && numberOfSets == 7) {\n weights += 5lb\n }\n~}\n\n// **T2**.\n// * **Find**: Initially set your 1RM for the exercise, and work up to the first set.\n// * **Extend**: Do the of \"halfes\" sets (your RM from the first set / 2) so the volume would be double of your RM. E.g. if you did 10RM, do 4 sets x 5 reps (20 total) after. You can extend the number of sets up to 2 extra sets if 10RM was easy.\n// * Next time, you'd either try to do the same number of reps with the same weight (**Hold**), or try to **Push** and do more reps.\n// * If you are able to do 10RM with 4 extensions, the weight will be increased next time\nt2 / used: none / 1+x6-10 75%, 4x1 75% / 120s / update: custom() {~\n if (setIndex == 1) {\n sets(2, 99, floor(completedReps[1] / 2), floor(completedReps[1] / 2), 0, completedWeights[1], 120, 0, 0)\n }\n~} / progress: custom() {~\n if (completedReps >= reps) {\n weights += 5lb\n }\n~}\n\n// **T3**. All sets are Max Rep Sets (AMRAP).\nt3 / used: none / 3x10+ 50% / 90s\n\n// ...t1\nt1: Squat / ...t1\n// ...t2\nt2: Romanian Deadlift, Barbell / ...t2\n// ...t3\nt3: Seated Leg Curl / ...t3\n// ...t3\nt3: Leg Extension / ...t3","id":"lkiiaijb"},{"name":"Day 2","exerciseText":"// ...t1\nt1: Bench Press / ...t1\n// ...t2\nt2: Incline Bench Press / ...t2\n// ...t3\nt3: Seated Row / ...t3\n// ...t3\nt3: Lat Pulldown / ...t3","id":"tatfrnkb"},{"name":"Day 3","exerciseText":"// ...t1\nt1: Deadlift / ...t1\n// ...t2\nt2: Front Squat / ...t2\n// ...t3\nt3: Crunch, Cable / ...t3\n// ...t3\nt3: Good Morning / ...t3","id":"ozexoqij"},{"name":"Day 4","exerciseText":"// ...t1\nt1: Overhead Press / ...t1\n// ...t2\nt2: Chin Up / ...t2\n// ...t3\nt3: Bicep Curl / ...t3\n// ...t3\nt3: Skullcrusher / ...t3","id":"qwbqmder"}],"id":"akdtbuca"}]},"nextDay":1,"isMultiweek":true},{"deletedDays":[],"weeks":[],"author":"Cody Lefever","clonedAt":1750356539291,"description":"<p>It's an intermediate/advanced program for hypertrophy, with very flexible progression logic.</p>\n\n<p>\nMake sure to read <a href=\"https://swoleateveryheight.blogspot.com/2022/01/general-gainz-body-building.html\" target=\"_blank\">Cody's program description</a> before starting the program!\n</p>\n\n<p>\nThe program by default contains A days only (so Day 1A, Day 2A, etc) - feel\nfree to change that by using other days exercises from Cody's GGBB post, or\njust coming up with your own. The weekly volume per muscle group may help you\nto come up with proper exercises. Note that the program contains TONS of\nvolume, so feel free to adjust if you don't need that much - remove some sets,\nmaybe the last pair of t3 exercises, etc.\n</p>\n\n<p>\nThe program is supposed to be done in 4 supersets each day, supersetting t2 and\nt3, so the exercise order is set like that - t2, t3, t2, t3, t2, t3... The\nweights for T2s will be automatically bumped up once you hit 6 extensions and\n10 reps on the first set, and for T3s - once you hit at least 20 on each set.\n</p>\n\n<p>\nIn the blogpost Cody also recommends tracking effort, in the app it's done by\nRPE logging. So, <strong>@8</strong> is easy effort, <strong>@9</strong> is medium, <strong>@10</strong> is hard.\n</p>\n\n<p>\nOther than that - it's the same old General Gainz with T2s - so all those\nfind,push,hold,extend actions. The app will show the last week sets/reps/RPE\netc for the exercise, so based on that you can make a decision what part you'll\npush and what parts you'll hold this time.\n</p>\n\n","shortDescription":"General Gainz variation for hypertrophy/bodybuilding","url":"https://swoleateveryheight.blogspot.com/2022/01/general-gainz-body-building.html","tags":[],"deletedWeeks":[],"exercises":[],"name":"GZCL: General Gainz - Bodybuilding","days":[],"id":"gzcl-ggbb","deletedExercises":[],"planner":{"name":"GZCL: General Gainz - Bodybuilding","weeks":[{"name":"Week 1","days":[{"name":"Day 1A: Legs & Abs","exerciseText":"// **T2**.\n// * **Find**: Initially find your 6RM on the first set. After you found your weight for 6RM - update that weight by tapping on the edit icon and setting weight there, and then tap on the first set to complete it.\n// * **Extend**: Do the of \"halfes\" sets (your RM from the first set / 2) so the volume would be double of your RM. E.g. if you did 10RM, do 4 sets x 5 reps (20 total) after. You can extend the number of sets up to 2 extra sets if 10RM was easy.\n// * Next time, try to **Push** one of the variables (e.g. reps or number of sets), and **Hold** (i.e. keep the same) other variables.\n// * Once you are able to do 10RM with 6 extensions, the weight will be increased next time\nt2 / used: none / 1x6-10, 4+x3 / @8+ 10s 85% / update: custom() {~\n if (setIndex == 1) {\n sets(2, 99, floor(completedReps[1] / 2), floor(completedReps[1] / 2), 0, completedWeights[1], 10, RPE[1], 1)\n }\n~} / progress: custom(increase: 10lb) {~\n if (numberOfSets == 7 && completedReps >= reps) {\n weights += state.increase\n }\n~}\n\n// **T3**\nt3 / used: none / 1x15-20, 3x15-20+ / @8+ 120s 50% / progress: lp(5lb)\n\n// ...t2\nt2a: Safety Squat Bar Squat, Barbell / ...t2\n// ...t3\nt3a: Ab Wheel, Bodyweight / ...t3 / progress: none\n// ...t2\nt2b: Romanian Deadlift, Barbell / ...t2\n// ...t3\nt3b: Cable Crunch, Cable / ...t3\n// ...t2\nt2c: Leg Press, Leverage Machine / ...t2\n// ...t3\nt3c: Seated Leg Curl, Leverage Machine / ...t3\n// ...t3\nt3d: Standing Calf Raise, Barbell / ...t3\n// ...t3\nt3e: Cable Twist, Cable / ...t3","id":"lbdbfijf"},{"name":"Day 2A - Shoulders","exerciseText":"// ...t2\nt2a: Behind The Neck Press, Barbell / ...t2\n// ...t3\nt3a: Reverse Fly, Dumbbell / ...t3\n// ...t2\nt2b: Incline Bench Press, Barbell / ...t2\n// ...t3\nt3b: Lateral Raise, Cable / ...t3\n// ...t2\nt2c: Chest Dip, Bodyweight / ...t2\n// ...t3\nt3c: Front Raise, Cable / ...t3\n// ...t3\nt3d: Push Up, Bodyweight / ...t3\n// ...t3\nt3e: Lateral Raise, Dumbbell / ...t3","id":"dvlxfsqm"},{"name":"Day 3A - Back","exerciseText":"// ...t2\nt2a: Clean, Barbell / ...t2\n// ...t3\nt3a: Pull Up, Bodyweight / ...t3\n// ...t2\nt2b: Bent Over Row, Barbell / ...t2\n// ...t3\nt3b: Lat Pulldown, Cable / ...t3\n// ...t2\nt2c: Seated Row, Cable / ...t2\n// ...t3\nt3c: Shoulder Press, Dumbbell / ...t3\n// ...t3\nt3d: Bent Over One Arm Row, Dumbbell / ...t3\n// ...t3\nt3e: Shrug, Dumbbell / ...t3","id":"ytyahbkl"},{"name":"Day 4A - Arms","exerciseText":"// ...t2\nt2a: Bicep Curl, EZ Bar / ...t2\n// ...t3\nt3a: Triceps Pushdown, Cable / ...t3\n// ...t2\nt2b: Triceps Extension, Dumbbell / ...t2\n// ...t3\nt3b: Bicep Curl, Cable / ...t3\n// ...t3\nt3c: Bicep Curl, Band / ...t3\n// ...t3\nt3d: Triceps Extension, Band / ...t3\n// ...t3\nt3e: Hammer Curl, Dumbbell / ...t3\n// ...t3\nt3f: Skullcrusher, EZ Bar / ...t3","id":"vqupvnhv"}],"id":"wyuepgey"}]},"nextDay":1,"isMultiweek":false},{"deletedDays":[],"weeks":[],"author":"/u/benjaminbk","clonedAt":1750357506519,"description":"<p>Fun adaptation of GZCL: General Gainz program, with several variations of really interesting progression schemes available. \n</p>\n<p>By default the program is set up with Classic progressions, but in the there're all possible progressions in the exercise library available. Just add/change an exercise, and specify \"Reuse logic\" to one of the progression schemes you wish. \n</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.","url":"https://www.liftosaur.com/programs/gzcl-general-gainz-burrito-but-big","tags":[],"deletedWeeks":[],"exercises":[],"name":"GZCL: General Gainz - Burrito But Big","days":[],"id":"gzcl-general-gainz-burrito-but-big","deletedExercises":[],"planner":{"name":"GZCL: GG Burrito But Big","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"/// Classic variations of T1 and T2\n\n// **T1 Leader Classic**. Work up to the RM of the first set, then record the weight.\n// Then do 4-6 \"half\" sets (same weight, half of the reps).\nt1_classic / used: none / 1+x6 85%+, 4x3 85% / 180s / progress: custom() {~\n weights = completedWeights[1]\n~} / update: custom() {~\n if (setIndex == 1) {\n weights = completedWeights[1]\n }\n~}\n// **T2 Leader Classic**. Work up to the RM of the first set, then record the weight.\n// Then do 4-6 \"half\" sets (same weight, half of the reps).\nt2_classic / used: none / 1+x8 80%+, 4x4 80% / 180s / progress: custom() {~\n weights = completedWeights[1]\n~} / update: custom() {~\n if (setIndex == 1) {\n weights = completedWeights[1]\n }\n~}\n\n/// Additional variations of T1 and T2\n/// Those are \"templates\" (i.e. with `used: none`), you can reuse them in your exercises\n\n// **T1 Leader Conditioning**. Similar to Classic, but after\n// the first set, do the conditioning part - do the **\"conditioning\"** part - \n// **12-18 reps** total within **10** minutes with the same weight. You can do\n// them by sets of 1 rep, 2 reps or 3 reps, every 60 seconds or so.\n// Use \"+\" button to add the sets.\nt1_leader_cond / used: none / 1+x6 85%+ 180s / update: custom() {~\n var.threshold = reps[1] == 6 ? 12 :\n reps[1] == 8 ? 14 :\n reps[1] == 9 ? 16 : 18\n if ((sum(completedReps) - reps[1]) < var.threshold) {\n numberOfSets += 1\n sets(numberOfSets, numberOfSets, 1, 3, 0, completedWeights[1], 60, 0, 0)\n }\n~}\n\n// **T2 Leader Conditioning**. Similar to Classic, but after\n// the first set, do the conditioning part - do the **\"conditioning\"** part - \n// **16-27 reps** total within **10** minutes with the same weight. You can do\n// them by sets of 1 rep, 2 reps or 3 reps, every 60 seconds or so.\n// Use \"+\" button to add the sets.\nt2_leader_cond / used: none / 1+x8 80%+ 180s / progress: custom() {~\n weights = completedWeights[1]\n~} / update: custom() {~\n var.threshold = reps[1] == 8 ? 16 :\n reps[1] == 10 ? 18 :\n reps[1] == 11 ? 20 : 22 \n if ((sum(completedReps) - reps[1]) < var.threshold) {\n numberOfSets += 1\n sets(numberOfSets, numberOfSets, 1, 3, 0, completedWeights[1], 60, 0, 0)\n }\n~}\n\n// **T2 Leader High-Volume**. Similar to Classic, but after\n// the first set do the **\"high volume\"** part - 3 sets of **5-7 reps**.\n// Try to get as close to the top range as possible!\nt2_leader_high_volume / used: none / 1+x10 80%+ 180s, 3x5-7 80% / progress: custom() {~\n weights = completedWeights[1]\n~} / update: custom() {~\n if (setIndex == 1) {\n weights = completedWeights[1]\n }\n~}\n\n// **T2 Leader Widowmaker**. Initially pick the weight you want to have **20 RM** of on **week 4**.\n// Attempt it (staying within 10-20 range), record the weight.\n// Each week you'll work towards that goal, trying to get closer and closer to the goal.\n// After the attempt, do \"half-sets\" - do 4 sets with half of your RM set reps.\nt2_leader_widowmaker / used: none / 1x10-20 70%+, 4x5 70% / 180s / update: custom() {~\n if (setIndex == 1) {\n weights = completedWeights[1]\n reps = floor(completedReps[1] / 2)\n }\n~} / progress: custom() {~\n weights = completedWeights[1]\n~}\n\n// **T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.\nt3[3,1-12] / used: none / 3x10+ 70% / 60s\n\n/// Actual exercises\n\n// ...t1_classic\nt1: Squat[1,1-8] / ...t1_classic\n// ...t2_classic\nt2: Romanian Deadlift, Barbell[2,1-8] / ...t2_classic\n// ...t3\nt3: Bicep Curl, EZ Bar[3,1-12] / ...t3\n// ...t3\nt3: Reverse Fly[3,1-12] / ...t3","id":"cekaxuwv"},{"name":"Day 2","exerciseText":"// ...t1_classic\nt1: Bench Press[1,1-8] / ...t1_classic\n// ...t2_classic\nt2: Overhead Press[2,1-8] / ...t2_classic\n// ...t3\nt3: Pendlay Row[3,1-12] / ...t3\n// ...t3\nt3: Lateral Raise[3,1-12] / ...t3","id":"wogkhzsp"},{"name":"Day 3","exerciseText":"// ...t1_classic\nt1: Deadlift[1,1-8] / ...t1_classic\n// ...t2_classic\nt2: Front Squat[2,1-8] / ...t2_classic\n// ...t3\nt3: Hanging Leg Raise[3,1-12] / ...t3\n// ...t3\nt3: Skullcrusher[3,1-12] / ...t3","id":"ydkqvoxt"},{"name":"Day 4","exerciseText":"// ...t1_classic\nt1: Overhead Press[1,1-8] /...t1_classic\n// ...t2_classic\nt2: Bench Press Close Grip[2,1-8] / ...t2_classic\n// ...t3\nt3: Pullover, EZ Bar[3,1-12] / ...t3\n// ...t3\nt3: Bicep Curl, EZ Bar[3,1-12] / ...t3","id":"kehnobgd"}],"id":"vkbbngar"},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":"// **T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.\nt1_classic / 1+x7-8 85%, 4x4 85% / 180s\n// **T2 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.\nt2_classic / 1+x9-10 80%, 2x4 80%, 2x5 80% / 180s","id":"awbqapqx"},{"name":"Day 2","exerciseText":"","id":"zlztbwoj"},{"name":"Day 3","exerciseText":"","id":"zpqrhipv"},{"name":"Day 4","exerciseText":"","id":"jskasruj"}],"id":"apcnqmrr"},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"t1_classic / 1+x8-9 85%, 2x4 85%, 2x5 85% / 180s\nt2_classic / 1+x10-11 80%, 4x5 80% / 180s","id":"aeuvvgsq"},{"name":"Day 2","exerciseText":"","id":"ubdugclg"},{"name":"Day 3","exerciseText":"","id":"gmfhxzpx"},{"name":"Day 4","exerciseText":"","id":"ovnfmhxq"}],"id":"txiftcib"},{"name":"Week 4","days":[{"name":"Day 1","exerciseText":"t1_classic / 1+x9-10 85%, 4x5 85% / 180s\nt2_classic / 1+x11-12 80%, 2x5 80%, 2x6 80% / 180s","id":"wrkunmpt"},{"name":"Day 2","exerciseText":"","id":"otthgrbk"},{"name":"Day 3","exerciseText":"","id":"iqlgbfjw"},{"name":"Day 4","exerciseText":"","id":"xoullsio"}],"id":"adeeogmb"},{"name":"Week 5","days":[{"name":"Day 1","exerciseText":"// **T1 Leader Classic**. Beginning of the second mesocycle - again, work up to the RM of the first set, then record the weight.\n// Then do 4-6 \"half\" sets (same weight, half of the reps).\nt1_classic / 1+x6 85%+, 4x3 85% / 180s\n// **T2 Leader Classic**. Beginning of the second mesocycle - again, work up to the RM of the first set, then record the weight.\n// Then do 4-6 \"half\" sets (same weight, half of the reps).\nt2_classic / 1+x8 80%+, 4x4 80% / 180s","id":"yjfzzird"},{"name":"Day 2","exerciseText":"","id":"lhjmdvxl"},{"name":"Day 3","exerciseText":"","id":"bmhtuhcj"},{"name":"Day 4","exerciseText":"","id":"ikqoosrn"}],"id":"ohozdtvk"},{"name":"Week 6","days":[{"name":"Day 1","exerciseText":"// **T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.\nt1_classic / 1+x7-8 85%, 4x4 85% / 180s\n// **T2 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.\nt2_classic / 1+x9-10 80%, 2x4 80%, 2x5 80% / 180s","id":"necnggsu"},{"name":"Day 2","exerciseText":"","id":"uasxrjbi"},{"name":"Day 3","exerciseText":"","id":"ucwaalbf"},{"name":"Day 4","exerciseText":"","id":"bgzwukql"}],"id":"iqzloqlp"},{"name":"Week 7","days":[{"name":"Day 1","exerciseText":"t1_classic / 1+x8-9 85%, 2x4 85%, 2x5 85% / 180s\nt2_classic / 1+x10-11 80%, 4x5 80% / 180s","id":"apxmiwfx"},{"name":"Day 2","exerciseText":"","id":"dujlavlw"},{"name":"Day 3","exerciseText":"","id":"rjygypiw"},{"name":"Day 4","exerciseText":"","id":"mojvpwus"}],"id":"vvwtntan"},{"name":"Week 8","days":[{"name":"Day 1","exerciseText":"t1_classic / 1+x9-10 85%, 4x5 85% / 180s\nt2_classic / 1+x11-12 80%, 2x5 80%, 2x6 80% / 180s","id":"qadsccnd"},{"name":"Day 2","exerciseText":"","id":"jyuyovqu"},{"name":"Day 3","exerciseText":"","id":"wbvvbwog"},{"name":"Day 4","exerciseText":"","id":"hlusubjf"}],"id":"xgcuquir"},{"name":"Week 9","days":[{"name":"Day 1","exerciseText":"// **T1 Anchor Classic**. Work up to the RM of the first set, then record the weight.\n// Then do single sets (same weight, just one rep for each set).\nt1_anchor / used: none / 1x6 85%+, 6x1 85% / 180s / update: custom() {~\n if (setIndex == 1) {\n weights = weights[1]\n }\n~} / progress: custom() {~\n if (week == 12) {\n rm1 = weights[1] / rpeMultiplier(completedReps[1], 10)\n }\n~}\n// **T2 Anchor Classic**. Work up to the RM of the first set, then record the weight.\n// Then do 4 \"half\" sets (same weight, half of the reps).\nt2_anchor / used: none / 1x8 80%+, 4x4 80% / 180s / update: custom() {~\n if (setIndex == 1) {\n weights = weights[1]\n }\n~}\n\n// ...t1_anchor\nt1: Squat[9-12] / ...t1_anchor\n// ...t2_anchor\nt2: Romanian Deadlift, Barbell[9-12] / ...t2_anchor","id":"uzjypmow"},{"name":"Day 2","exerciseText":"// ...t1_anchor\nt1: Bench Press[9-12] / ...t1_anchor\n// ...t2_anchor\nt2: Overhead Press[9-12] / ...t2_anchor","id":"pmjoawxs"},{"name":"Day 3","exerciseText":"// ...t1_anchor\nt1: Deadlift[9-12] / ...t1_anchor\n// ...t2_anchor\nt2: Front Squat[9-12] / ...t2_anchor","id":"dmpbbhww"},{"name":"Day 4","exerciseText":"// ...t1_anchor\nt1: Overhead Press[9-12] / ...t1_anchor\n// ...t2_anchor\nt2: Bench Press Close Grip[9-12] / ...t2_anchor","id":"anbtytoh"}],"id":"snpdowtd"},{"name":"Week 10","days":[{"name":"Day 1","exerciseText":"t1_anchor / 1x5 85%+, 5x1 85% / 180s\nt2_anchor / 1x7 80%+, 2x3 80%, 2x4 80% / 180s","id":"azeeibgk"},{"name":"Day 2","exerciseText":"","id":"bmricjik"},{"name":"Day 3","exerciseText":"","id":"juwwrrtn"},{"name":"Day 4","exerciseText":"","id":"kygueunm"}],"id":"hfdttvsd"},{"name":"Week 11","days":[{"name":"Day 1","exerciseText":"t1_anchor / 1x4 85%+, 4x1 85% / 180s\nt2_anchor / 1x6 80%+, 4x3 80% / 180s","id":"ersurmei"},{"name":"Day 2","exerciseText":"","id":"exjgqgtz"},{"name":"Day 3","exerciseText":"","id":"mfaxlpnj"},{"name":"Day 4","exerciseText":"","id":"rcmqdyof"}],"id":"xumohrmu"},{"name":"Week 12","days":[{"name":"Day 1","exerciseText":"// **T1 Anchor Classic**. No single sets this time.\nt1_anchor / 1x3 85%+ / 180s\n// **T2 Anchor Classic**. No single sets this time.\nt2_anchor / 1x5 80%+ / 180s","id":"kmcqgotp"},{"name":"Day 2","exerciseText":"","id":"fmvcnduw"},{"name":"Day 3","exerciseText":"","id":"sflwfecg"},{"name":"Day 4","exerciseText":"","id":"qeqaoiht"}],"id":"lxdcdfam"}]},"nextDay":1,"isMultiweek":true},{"deletedDays":[],"weeks":[],"author":"Bill Starr","clonedAt":1750358565852,"description":"Strength program, using Medium/Light/Heavy day approach, and weekly weight progression for main exercises.","shortDescription":"Intermediate strength program","version":1718573400740,"url":"https://marathonhandbook.com/madcow/","tags":[],"deletedWeeks":[],"exercises":[],"name":"Madcow 5x5","days":[],"id":"madcow","deletedExercises":[],"planner":{"name":"Madcow 5x5","weeks":[{"name":"Week 1","days":[{"name":"Workout A","exerciseText":"main / used: none / 1x5 40%, 1x5 55%, 1x5 65%, 1x5 75%, 1x5 85% / progress: custom(increment: 5lb) {~\n if (completedReps >= reps && dayInWeek == 3) {\n weights += state.increment\n } \n~} / update: custom() {~\n if (dayInWeek == 3 && setIndex == 4) {\n if (completedReps[setIndex] >= reps[setIndex]) {\n weights[5] = weights[5] + state.increment\n }\n }\n~}\nSquat / ...main[1]\nBench Press / ...main[1] / progress: custom(increment: 2.5lb) { ...main }\nBent Over Row / ...main[1] / progress: custom(increment: 2.5lb) { ...main }\nBicep Curl / 3x8-12 / progress: lp(5lb)","id":"hlgbqcfn"},{"name":"Workout B","exerciseText":"main / 1x5 40%, 1x5 55%, 2x5 65%\nSquat / ...main[2]\nIncline Bench Press / ...main[2] / progress: lp(2.5lb)\nDeadlift / ...main[2] / progress: lp(5lb)\nSkullcrusher / 3x8-12 / progress: lp(5lb)","id":"etnwboyi"},{"name":"Workout C","exerciseText":"main / 1x5 40%, 1x5 55%, 1x5 65%, 1x5 75%, 1x3 85%, 1x8 65%\nSquat / ...main[3]\nBench Press / ...main[3]\nBent Over Row / ...main[3]\nHammer Curl / 3x8-12 / progress: lp(5lb)","id":"irtpwfeq"}],"id":"lcuwozrd"}]},"nextDay":1,"isMultiweek":true},{"deletedDays":[],"weeks":[],"author":"/u/gregariousHermit","clonedAt":1750363702832,"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>","shortDescription":"Dumbbell-only push/pull/legs split. 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