This is a program from the latest Cody's book. Unlike GZCLP, it prioritizes higher volume, and higher variety in exercises. It's in-between powerlifting and bodybuilding, but leans a bit more to bodybuilding, with higher rep ranges.
Make sure to read the book before doing the program! It gives a detailed explanation how things should work
What is P-Zero Full Body?
P-Zero Full Body is the latest program from Cody Lefever (creator of GZCL). Think of it as GZCLP 2.0 — it uses the same GZCL tier system but prioritizes higher volume, more exercise variety, and higher rep ranges than the original GZCLP.
Is P-Zero good for beginners?
P-Zero is designed for lifters with a few months of training experience. It sits between GZCLP (pure beginner) and intermediate GZCL programs like The Rippler. If you've outgrown a basic beginner program but aren't ready for advanced periodization, P-Zero is a good fit.
How many days a week is P-Zero?
P-Zero is a 4-day program. Each day is a full-body workout following the GZCL tier system, with T1 heavy compounds, T2 secondary work, and T3 isolation exercises.
How is P-Zero different from GZCLP?
P-Zero has higher volume and more exercise variety than GZCLP. It leans more toward bodybuilding with higher rep ranges, while GZCLP is more powerlifting-focused. P-Zero also uses 4 training days instead of GZCLP's 3.
Do I need to read the book to run P-Zero?
The book provides the detailed explanation of how the progression and exercise selection work. While the app handles the programming automatically, reading the book helps you understand the reasoning behind the program and how to make smart exercise substitutions.
~60-90 min per workout
4x/week, 6 exercises per day
Barbell, Leverage Machine, Cable, Dumbbell
Total Sets: 48
Strength Sets: 16, 33%
Hypertrophy Sets: 32, 67%
Upper Sets:25 (8s, 17h), 4d
Lower Sets:20 (8s, 12h), 4d
Core Sets:3 (3h), 3d
Push Sets:21 (8s, 13h), 4d
Pull Sets:12 (4s, 8h), 3d
Legs Sets:12 (4s, 8h), 4d
Shoulders:17↓ (6s, 11h), 4d
Triceps:10 (4s, 6h), 4d
Back:9↑ (2s, 7h), 4d
Abs:3↑ (3h), 3d
Glutes:14↓ (6s, 8h), 4d
Hamstrings:11 (4s, 7h), 4d
Quadriceps:15↓ (6s, 9h), 4d
Chest:17↓ (6s, 11h), 4d
Biceps:3↑ (3h), 3d
Calves:9↑ (4s, 5h), 4d
Forearms:2↑ (2h), 3d
Workout A1
Deadlift
Barbell
3 × 4 × 132.5lb
5+ × 132.5lb
T1. Set your 1RM before start.
Bench Press
Barbell
4 × 12 × 70lb
T2. Set your 1RM before start.
T Bar Row
Leverage Machine
1-60+ × 45lb
T3. You need to get total reps indicated by max reps in range in
as few sets as possible. Complete a set with some reps, then add another
set and complete again. If you do all required reps in <= 4 sets, weight goes up.
If more than 4 sets - it goes to the next stage (dropping the goal reps)
Leg Press
Leverage Machine
1-60+ × 125lb
T3. You need to get total reps indicated by max reps in range in
as few sets as possible. Complete a set with some reps, then add another
set and complete again. If you do all required reps in <= 4 sets, weight goes up.
If more than 4 sets - it goes to the next stage (dropping the goal reps)
Chest Dip
Bodyweight
1-60+ × 0lb
T3. You need to get total reps indicated by max reps in range in
as few sets as possible. Complete a set with some reps, then add another
set and complete again. If you do all required reps in <= 4 sets, weight goes up.
If more than 4 sets - it goes to the next stage (dropping the goal reps)
Cable Crunch
Cable
1-60+ × 25lb
T3. You need to get total reps indicated by max reps in range in
as few sets as possible. Complete a set with some reps, then add another
set and complete again. If you do all required reps in <= 4 sets, weight goes up.
If more than 4 sets - it goes to the next stage (dropping the goal reps)
Workout B1
Overhead Press
Barbell
3 × 4 × 52.5lb
5+ × 52.5lb
T1. Set your 1RM before start.
Squat
Barbell
4 × 12 × 70lb
T2. Set your 1RM before start.
Pull Up
Bodyweight
1-60+ × 0lb
T3. You need to get total reps indicated by max reps in range in
as few sets as possible. Complete a set with some reps, then add another
set and complete again. If you do all required reps in <= 4 sets, weight goes up.
If more than 4 sets - it goes to the next stage (dropping the goal reps)
Incline Bench Press
Dumbbell
1-60+ × 57.5lb
T3. You need to get total reps indicated by max reps in range in
as few sets as possible. Complete a set with some reps, then add another
set and complete again. If you do all required reps in <= 4 sets, weight goes up.
If more than 4 sets - it goes to the next stage (dropping the goal reps)
Seated Leg Curl
Leverage Machine
1-60+ × 30lb
T3. You need to get total reps indicated by max reps in range in
as few sets as possible. Complete a set with some reps, then add another
set and complete again. If you do all required reps in <= 4 sets, weight goes up.
If more than 4 sets - it goes to the next stage (dropping the goal reps)
Bicep Curl
Dumbbell
1-60+ × 10lb
T3. You need to get total reps indicated by max reps in range in
as few sets as possible. Complete a set with some reps, then add another
set and complete again. If you do all required reps in <= 4 sets, weight goes up.
If more than 4 sets - it goes to the next stage (dropping the goal reps)
Workout A2
Bench Press
Barbell
3 × 4 × 95lb
5+ × 95lb
T1. Set your 1RM before start.
Deadlift
Barbell
4 × 12 × 95lb
T2. Set your 1RM before start.
Seated Row
Cable
1-60+ × 35lb
T3. You need to get total reps indicated by max reps in range in
as few sets as possible. Complete a set with some reps, then add another
set and complete again. If you do all required reps in <= 4 sets, weight goes up.
If more than 4 sets - it goes to the next stage (dropping the goal reps)
Shoulder Press
Dumbbell
1-60+ × 12.5lb
T3. You need to get total reps indicated by max reps in range in
as few sets as possible. Complete a set with some reps, then add another
set and complete again. If you do all required reps in <= 4 sets, weight goes up.
If more than 4 sets - it goes to the next stage (dropping the goal reps)
Leg Extension
Leverage Machine
1-60+ × 30lb
T3. You need to get total reps indicated by max reps in range in
as few sets as possible. Complete a set with some reps, then add another
set and complete again. If you do all required reps in <= 4 sets, weight goes up.
If more than 4 sets - it goes to the next stage (dropping the goal reps)
Side Crunch
Cable
1-60+ × 0lb
T3. You need to get total reps indicated by max reps in range in
as few sets as possible. Complete a set with some reps, then add another
set and complete again. If you do all required reps in <= 4 sets, weight goes up.
If more than 4 sets - it goes to the next stage (dropping the goal reps)
Workout B2
Squat
Barbell
3 × 4 × 95lb
5+ × 95lb
T1. Set your 1RM before start.
Overhead Press
Barbell
4 × 12 × 45lb
T2. Set your 1RM before start.
Romanian Deadlift
Barbell
1-60+ × 45lb
T3. You need to get total reps indicated by max reps in range in
as few sets as possible. Complete a set with some reps, then add another
set and complete again. If you do all required reps in <= 4 sets, weight goes up.
If more than 4 sets - it goes to the next stage (dropping the goal reps)
Bench Press
Dumbbell
1-60+ × 67.5lb
T3. You need to get total reps indicated by max reps in range in
as few sets as possible. Complete a set with some reps, then add another
set and complete again. If you do all required reps in <= 4 sets, weight goes up.
If more than 4 sets - it goes to the next stage (dropping the goal reps)
Lateral Raise
Cable
1-60+ × 5lb
T3. You need to get total reps indicated by max reps in range in
as few sets as possible. Complete a set with some reps, then add another
set and complete again. If you do all required reps in <= 4 sets, weight goes up.
If more than 4 sets - it goes to the next stage (dropping the goal reps)
Flat Leg Raise
Bodyweight
1-60+ × 0lb
T3. You need to get total reps indicated by max reps in range in
as few sets as possible. Complete a set with some reps, then add another
set and complete again. If you do all required reps in <= 4 sets, weight goes up.
If more than 4 sets - it goes to the next stage (dropping the goal reps)
# Week 1
## Workout A1
// ...T1
T1: Deadlift / ...T1
// ...T2
T2: Bench Press / ...T2
// ...T3
T3: T Bar Row / ...T3
// ...T3
T3: Leg Press / ...T3
// ...T3
T3: Chest Dip / ...T3
// ...T3
T3: Cable Crunch / ...T3
## Workout B1
// ...T1
T1: Overhead Press / ...T1
// ...T2
T2: Squat / ...T2
// ...T3
T3: Pull Up / ...T3
// ...T3
T3: Incline Bench Press, Dumbbell / ...T3
// ...T3
T3: Seated Leg Curl / ...T3
// ...T3
T3: Bicep Curl / ...T3
## Workout A2
// ...T1
T1: Bench Press / ...T1
// ...T2
T2: Deadlift / ...T2
// ...T3
T3: Seated Row / ...T3
// ...T3
T3: Shoulder Press / ...T3
// ...T3
T3: Leg Extension / ...T3
// ...T3
T3: Side Crunch, Cable / ...T3
## Workout B2
// ...T1
T1: Squat / ...T1
// ...T2
T2: Overhead Press / ...T2
// ...T3
T3: Romanian Deadlift, Barbell / ...T3
// ...T3
T3: Bench Press, Dumbbell / ...T3
// ...T3
T3: Lateral Raise, Cable / ...T3
// ...T3
T3: Flat Leg Raise / ...T3
// **T1**. Set your 1RM before start.
// **T1**.
T1 /used: none/3x4, 1x5+/3x3, 1x4+/3x2, 1x3+/72%/progress: custom(increase: 5lb, stage1weight: 0lb) {~
if (descriptionIndex == 1) {
descriptionIndex = 2
}
if (setVariationIndex == 1) {
state.stage1weight = weights[ns]
}
weights += state.increase
if (completedReps[ns] < reps[ns]) {
if (setVariationIndex == 3) {
setVariationIndex = 1weights = state.stage1weight + state.increase
} else {
setVariationIndex += 1
}
}
~}
// **T2**. Set your 1RM before start.
// **T2**.
T2 /used: none/4x12/4x10/4x8/52%120s/progress: custom(increase: 5lb, stage1weight: 0lb) {~
if (descriptionIndex == 1) {
descriptionIndex = 2
}
if (setVariationIndex == 1) {
state.stage1weight = weights[ns]
}
weights += state.increase
if (!(completedReps >= reps)) {
if (setVariationIndex == 3) {
setVariationIndex = 1weights = state.stage1weight + state.increase
} else {
setVariationIndex += 1
}
}
~}
// **T3**. You need to get total reps indicated by max reps in range in
// as few sets as possible. Complete a set with some reps, then add another
// set and complete again. If you do all required reps in <= 4 sets, weight goes up.
// If more than 4 sets - it goes to the next stage (dropping the goal reps)
T3 /used: none/1x1-60+/50%90s/progress: custom(increase: 5lb, initialReps: 60, diff: 15, stage1weight: 0lb) {~
if (reps[ns] == state.initialReps) {
state.stage1weight = weights[ns]
}
if (sum(completedReps) >= reps[ns]) {
if (completedNumberOfSets <= 4) {
weights += state.increase
} else {
if (reps[ns] == state.initialReps - state.diff * 2) {
weights = state.stage1weight + state.increasereps = state.initialReps
} else {
reps -= state.diff
}
}
}
~}
// **T1 Ultra**.
// It asks you if want to go switch to the next stage at the end (0 - keep, 1 - switch).
// Switch to the next stage if the last set is significantly slower than first one.
T1Ultra /used: none/3x1/2x1/1x1/90%/progress: custom(increase: 5lb, nextstage+: 0) {~
weights += state.increase
if (state.nextstage > 0) {
setVariationIndex += 1
}
~}
Enter reps and weight for each set, then tap the checkmark to complete it. Finish the workout day and see how the program adjusts weights, reps, and sets for next time.
Workout A1
Deadlift, Barbell
Equipment: Barbell
T1. Set your 1RM before start.
Set
Reps
lb
W
Warmup
5 × 65lb
5
×
65
W
Warmup
5 × 105lb
5
×
105
1
4 × 72%132.5lb
4
×
132.5
2
4 × 72%132.5lb
4
×
132.5
3
4 × 72%132.5lb
4
×
132.5
4
5+ × 72%132.5lb
5+
×
132.5
Workout B1
Overhead Press, Barbell
Equipment: Barbell
T1. Set your 1RM before start.
Set
Reps
lb
W
Warmup
5 × 45lb
5
×
45
1
4 × 72%52.5lb
4
×
52.5
2
4 × 72%52.5lb
4
×
52.5
3
4 × 72%52.5lb
4
×
52.5
4
5+ × 72%52.5lb
5+
×
52.5
Workout A2
Bench Press, Barbell
Equipment: Barbell
T1. Set your 1RM before start.
Set
Reps
lb
W
Warmup
5 × 47.5lb
5
×
47.5
W
Warmup
5 × 75lb
5
×
75
1
4 × 72%95lb
4
×
95
2
4 × 72%95lb
4
×
95
3
4 × 72%95lb
4
×
95
4
5+ × 72%95lb
5+
×
95
Workout B2
Squat, Barbell
Equipment: Barbell
T1. Set your 1RM before start.
Set
Reps
lb
W
Warmup
5 × 47.5lb
5
×
47.5
W
Warmup
5 × 75lb
5
×
75
1
4 × 72%95lb
4
×
95
2
4 × 72%95lb
4
×
95
3
4 × 72%95lb
4
×
95
4
5+ × 72%95lb
5+
×
95
You can use this program on Liftosaur - a weightlifting tracker app!
Log your workouts there, and have a history of all your workouts on your phone
It will automatically update weights, reps and sets for you from workout to workout - according to the program logic
And you can customize the programs in any way, change exercises, the exercise logic, sets/reps/weights, etc.
{"program":{"vtype":"program","id":"pzerofullbody","name":"P-Zero Full Body","url":"https://www.amazon.com/P-Zero-Revisiting-Method-Cody-Lefever-ebook/dp/B0FB43HYVJ","author":"Cody Lefever","shortDescription":"Latest GZCL program, it's like GZCLP 2.0","description":"This is a program from the latest Cody's book. Unlike [GZCLP](/programs/gzclp), it prioritizes higher volume, and higher variety in exercises. It's in-between powerlifting and bodybuilding, but leans a bit more to bodybuilding, with higher rep ranges.\n\nMake sure to read the book before doing the program! It gives a detailed explanation how things should work\n\n<!-- faq -->\n\n### What is P-Zero Full Body?\n\nP-Zero Full Body is the latest program from Cody Lefever (creator of GZCL). Think of it as [GZCLP](/programs/gzclp) 2.0 — it uses the same GZCL tier system but prioritizes higher volume, more exercise variety, and higher rep ranges than the original [GZCLP](/programs/gzclp).\n\n### Is P-Zero good for beginners?\n\nP-Zero is designed for lifters with a few months of training experience. It sits between [GZCLP](/programs/gzclp) (pure beginner) and intermediate GZCL programs like [The Rippler](/programs/gzcl-the-rippler). If you've outgrown a basic beginner program but aren't ready for advanced periodization, P-Zero is a good fit.\n\n### How many days a week is P-Zero?\n\nP-Zero is a 4-day program. Each day is a full-body workout following the GZCL tier system, with T1 heavy compounds, T2 secondary work, and T3 isolation exercises.\n\n### How is P-Zero different from GZCLP?\n\nP-Zero has higher volume and more exercise variety than [GZCLP](/programs/gzclp). It leans more toward bodybuilding with higher rep ranges, while [GZCLP](/programs/gzclp) is more powerlifting-focused. P-Zero also uses 4 training days instead of GZCLP's 3.\n\n### Do I need to read the book to run P-Zero?\n\nThe book provides the detailed explanation of how the progression and exercise selection work. While the app handles the programming automatically, reading the book helps you understand the reasoning behind the program and how to make smart exercise substitutions.","nextDay":1,"weeks":[],"isMultiweek":false,"days":[{"id":"okmcmnkk","name":"Day 1","exercises":[]}],"exercises":[],"tags":[],"deletedDays":[],"deletedWeeks":[],"deletedExercises":[],"clonedAt":1775621468597,"planner":{"vtype":"planner","name":"P-Zero Full Body","weeks":[{"name":"Week 1","days":[{"name":"Workout A1","exerciseText":"// ...T1\nT1: Deadlift / ...T1\n\n// ...T2\nT2: Bench Press / ...T2\n\n// ...T3\nT3: T Bar Row / ...T3\n\n// ...T3\nT3: Leg Press / ...T3\n\n// ...T3\nT3: Chest Dip / ...T3\n\n// ...T3\nT3: Cable Crunch / ...T3"},{"name":"Workout B1","exerciseText":"// ...T1\nT1: Overhead Press / ...T1\n\n// ...T2\nT2: Squat / ...T2\n\n// ...T3\nT3: Pull Up / ...T3\n\n// ...T3\nT3: Incline Bench Press, Dumbbell / ...T3\n\n// ...T3\nT3: Seated Leg Curl / ...T3\n\n// ...T3\nT3: Bicep Curl / ...T3"},{"name":"Workout A2","exerciseText":"// ...T1\nT1: Bench Press / ...T1\n\n// ...T2\nT2: Deadlift / ...T2\n\n// ...T3\nT3: Seated Row / ...T3\n\n// ...T3\nT3: Shoulder Press / ...T3\n\n// ...T3\nT3: Leg Extension / ...T3\n\n// ...T3\nT3: Side Crunch, Cable / ...T3"},{"name":"Workout B2","exerciseText":"// ...T1\nT1: Squat / ...T1\n\n// ...T2\nT2: Overhead Press / ...T2\n\n// ...T3\nT3: Romanian Deadlift, Barbell / ...T3\n\n// ...T3\nT3: Bench Press, Dumbbell / ...T3\n\n// ...T3\nT3: Lateral Raise, Cable / ...T3\n\n// ...T3\nT3: Flat Leg Raise / ...T3\n\n\n\n// **T1**. Set your 1RM before start.\n\n// **T1**.\nT1 / used: none / 3x4, 1x5+ / 3x3, 1x4+ / 3x2, 1x3+ / 72% / progress: custom(increase: 5lb, stage1weight: 0lb) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (setVariationIndex == 1) {\n state.stage1weight = weights[ns]\n }\n weights += state.increase\n if (completedReps[ns] < reps[ns]) {\n if (setVariationIndex == 3) {\n setVariationIndex = 1\n weights = state.stage1weight + state.increase\n } else {\n setVariationIndex += 1\n }\n }\n~}\n\n\n// **T2**. Set your 1RM before start.\n\n// **T2**.\nT2 / used: none / 4x12 / 4x10 / 4x8 / 52% 120s / progress: custom(increase: 5lb, stage1weight: 0lb) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (setVariationIndex == 1) {\n state.stage1weight = weights[ns]\n }\n weights += state.increase\n if (!(completedReps >= reps)) {\n if (setVariationIndex == 3) {\n setVariationIndex = 1\n weights = state.stage1weight + state.increase\n } else {\n setVariationIndex += 1\n }\n }\n~}\n\n\n// **T3**. You need to get total reps indicated by max reps in range in\n// as few sets as possible. Complete a set with some reps, then add another\n// set and complete again. If you do all required reps in <= 4 sets, weight goes up.\n// If more than 4 sets - it goes to the next stage (dropping the goal reps)\nT3 / used: none / 1x1-60+ / 50% 90s / progress: custom(increase: 5lb, initialReps: 60, diff: 15, stage1weight: 0lb) {~\n if (reps[ns] == state.initialReps) {\n state.stage1weight = weights[ns]\n }\n if (sum(completedReps) >= reps[ns]) {\n if (completedNumberOfSets <= 4) {\n weights += state.increase\n } else {\n if (reps[ns] == state.initialReps - state.diff * 2) {\n weights = state.stage1weight + state.increase\n reps = state.initialReps\n } else {\n reps -= state.diff\n }\n }\n }\n~}\n\n// **T1 Ultra**.\n// It asks you if want to go switch to the next stage at the end (0 - keep, 1 - switch).\n// Switch to the next stage if the last set is significantly slower than first one.\nT1Ultra / used: none / 3x1 / 2x1 / 1x1 / 90% / progress: custom(increase: 5lb, nextstage+: 0) {~\n weights += state.increase\n if (state.nextstage > 0) {\n setVariationIndex += 1\n }\n~}"}]}]}},"fullDescription":"This is a program from the latest Cody's book. 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If you've outgrown a basic beginner program but aren't ready for advanced periodization, P-Zero is a good fit.\n\n### How many days a week is P-Zero?\n\nP-Zero is a 4-day program. Each day is a full-body workout following the GZCL tier system, with T1 heavy compounds, T2 secondary work, and T3 isolation exercises.\n\n### How is P-Zero different from GZCLP?\n\nP-Zero has higher volume and more exercise variety than [GZCLP](/programs/gzclp). It leans more toward bodybuilding with higher rep ranges, while [GZCLP](/programs/gzclp) is more powerlifting-focused. P-Zero also uses 4 training days instead of GZCLP's 3.\n\n### Do I need to read the book to run P-Zero?\n\nThe book provides the detailed explanation of how the progression and exercise selection work. While the app handles the programming automatically, reading the book helps you understand the reasoning behind the program and how to make smart exercise substitutions.","userAgent":"Mozilla/5.0 (Macintosh; Intel Mac OS X 10_15_7) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/142.0.0.0 Safari/537.36","indexEntry":{"id":"pzerofullbody","name":"P-Zero Full Body","author":"Cody Lefever","authorUrl":"","url":"https://www.amazon.com/P-Zero-Revisiting-Method-Cody-Lefever-ebook/dp/B0FB43HYVJ","shortDescription":"Latest GZCL program, it's like GZCLP 2.0","description":"This is a program from the latest Cody's book. Unlike [GZCLP](/programs/gzclp), it prioritizes higher volume, and higher variety in exercises. It's in-between powerlifting and bodybuilding, but leans a bit more to bodybuilding, with higher rep ranges.\n\nMake sure to read the book before doing the program! It gives a detailed explanation how things should work\n\n<!-- faq -->\n\n### What is P-Zero Full Body?\n\nP-Zero Full Body is the latest program from Cody Lefever (creator of GZCL). Think of it as [GZCLP](/programs/gzclp) 2.0 — it uses the same GZCL tier system but prioritizes higher volume, more exercise variety, and higher rep ranges than the original [GZCLP](/programs/gzclp).\n\n### Is P-Zero good for beginners?\n\nP-Zero is designed for lifters with a few months of training experience. It sits between [GZCLP](/programs/gzclp) (pure beginner) and intermediate GZCL programs like [The Rippler](/programs/gzcl-the-rippler). If you've outgrown a basic beginner program but aren't ready for advanced periodization, P-Zero is a good fit.\n\n### How many days a week is P-Zero?\n\nP-Zero is a 4-day program. Each day is a full-body workout following the GZCL tier system, with T1 heavy compounds, T2 secondary work, and T3 isolation exercises.\n\n### How is P-Zero different from GZCLP?\n\nP-Zero has higher volume and more exercise variety than [GZCLP](/programs/gzclp). It leans more toward bodybuilding with higher rep ranges, while [GZCLP](/programs/gzclp) is more powerlifting-focused. P-Zero also uses 4 training days instead of GZCLP's 3.\n\n### Do I need to read the book to run P-Zero?\n\nThe book provides the detailed explanation of how the progression and exercise selection work. While the app handles the programming automatically, reading the book helps you understand the reasoning behind the program and how to make smart exercise substitutions.","isMultiweek":false,"tags":[],"weeksCount":1,"exercises":[{"id":"deadlift","equipment":"barbell"},{"id":"benchPress","equipment":"barbell"},{"id":"tBarRow","equipment":"leverageMachine"},{"id":"legPress","equipment":"leverageMachine"},{"id":"chestDip","equipment":"bodyweight"},{"id":"cableCrunch","equipment":"cable"},{"id":"overheadPress","equipment":"barbell"},{"id":"squat","equipment":"barbell"},{"id":"pullUp","equipment":"bodyweight"},{"id":"inclineBenchPress","equipment":"dumbbell"},{"id":"seatedLegCurl","equipment":"leverageMachine"},{"id":"bicepCurl","equipment":"dumbbell"},{"id":"seatedRow","equipment":"cable"},{"id":"shoulderPress","equipment":"dumbbell"},{"id":"legExtension","equipment":"leverageMachine"},{"id":"sideCrunch","equipment":"cable"},{"id":"romanianDeadlift","equipment":"barbell"},{"id":"benchPress","equipment":"dumbbell"},{"id":"lateralRaise","equipment":"cable"},{"id":"flatLegRaise","equipment":"bodyweight"}],"equipment":["barbell","leverageMachine","cable","dumbbell"],"exercisesRange":[6,6],"frequency":4,"age":"3_to_12_months","duration":"60-90","goal":"strength_and_hypertrophy","datePublished":"2026-02-16T11:41:41-06:00","dateModified":"2026-02-22T19:34:23-06:00"}}
