By Mark Rippetoe Show Muscles
A good program for intermediate lifters from the famous Mark Rippetoe. A good choice when you can't progress anymore adding weight each workout - here you add weight weekly.
1
Playground
Squat
Finish Day Script: if ( ( day == 3 || day == 6 ) && cr >= r) {
state. fiverm = state. fiverm + state. increment
}
Show Barbell
Plates for each bar side
82.5 lb - 10/5/2.5/1.25
130 lb - 25/10/5/2.5
165 lb - 45/10/5
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
2
Playground
Bench Press
Finish Day Script: if ( ( day == 3 || day == 6 ) && cr >= r) {
state. fiverm = state. fiverm + state. increment
}
Show Barbell
Plates for each bar side
67.5 lb - 10/1.25
107.5 lb - 25/5/1.25
135 lb - 45
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
3
Playground
Deadlift
Finish Day Script: state. fiverm = state. fiverm + state. increment
Show Barbell
Plates for each bar side
90 lb - 10/10/2.5
142.5 lb - 45/2.5/1.25
180 lb - 45/10/10/2.5
Exercise State Variables changes
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
4
Playground
Bicep Curl Increase by 5 lb after 3 successful attempts.
Finish Day Script:
if ( completedReps >= reps) {
state. successes = state. successes + 1
if ( state. successes >= 3 ) {
state. weight = state. weight + 5 lb
state. successes = 0
state. failures = 0
}
}
Show
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
1
Playground
Squat
Finish Day Script: if ( ( day == 3 || day == 6 ) && cr >= r) {
state. fiverm = state. fiverm + state. increment
}
Show Barbell
Plates for each bar side
65 lb - 10
105 lb - 25/5
132.5 lb - 25/10/5/2.5/1.25
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
2
Playground
Overhead Press
Finish Day Script: if ( ( day == 3 || day == 6 ) && cr >= r) {
state. fiverm = state. fiverm + state. increment
}
Show
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
3
Playground
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
4
Playground
Back Extension Increase by 5 lb after 3 successful attempts.
Finish Day Script:
if ( completedReps >= reps) {
state. successes = state. successes + 1
if ( state. successes >= 3 ) {
state. weight = state. weight + 5 lb
state. successes = 0
state. failures = 0
}
}
Show
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
1
Playground
Squat
Finish Day Script: if ( ( day == 3 || day == 6 ) && cr >= r) {
state. fiverm = state. fiverm + state. increment
}
Show Barbell
Plates for each bar side
95 lb - 25
150 lb - 45/5/2.5
190 lb - 45/25/2.5
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
2
Playground
Bench Press
Finish Day Script: if ( ( day == 3 || day == 6 ) && cr >= r) {
state. fiverm = state. fiverm + state. increment
}
Show Barbell
Plates for each bar side
77.5 lb - 10/5/1.25
122.5 lb - 25/10/2.5/1.25
155 lb - 45/10
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
3
Playground
Power Clean Increase by 5 lb after 3 successful attempts.
Finish Day Script:
if ( completedReps >= reps) {
state. successes = state. successes + 1
if ( state. successes >= 3 ) {
state. weight = state. weight + 5 lb
state. successes = 0
state. failures = 0
}
}
Show Barbell
Plates for each bar side
80 lb - 10/5/2.5
100 lb - 25/2.5
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
1
Playground
Squat
Finish Day Script: if ( ( day == 3 || day == 6 ) && cr >= r) {
state. fiverm = state. fiverm + state. increment
}
Show Barbell
Plates for each bar side
82.5 lb - 10/5/2.5/1.25
130 lb - 25/10/5/2.5
165 lb - 45/10/5
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
2
Playground
Overhead Press
Finish Day Script: if ( ( day == 3 || day == 6 ) && cr >= r) {
state. fiverm = state. fiverm + state. increment
}
Show
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
3
Playground
Deadlift
Finish Day Script: state. fiverm = state. fiverm + state. increment
Show Barbell
Plates for each bar side
90 lb - 10/10/2.5
142.5 lb - 45/2.5/1.25
180 lb - 45/10/10/2.5
Exercise State Variables changes
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
4
Playground
Bicep Curl Increase by 5 lb after 3 successful attempts.
Finish Day Script:
if ( completedReps >= reps) {
state. successes = state. successes + 1
if ( state. successes >= 3 ) {
state. weight = state. weight + 5 lb
state. successes = 0
state. failures = 0
}
}
Show
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
1
Playground
Squat
Finish Day Script: if ( ( day == 3 || day == 6 ) && cr >= r) {
state. fiverm = state. fiverm + state. increment
}
Show Barbell
Plates for each bar side
65 lb - 10
105 lb - 25/5
132.5 lb - 25/10/5/2.5/1.25
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
2
Playground
Bench Press
Finish Day Script: if ( ( day == 3 || day == 6 ) && cr >= r) {
state. fiverm = state. fiverm + state. increment
}
Show Barbell
Plates for each bar side
85 lb - 10/10
107.5 lb - 25/5/1.25
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
3
Playground
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
4
Playground
Back Extension Increase by 5 lb after 3 successful attempts.
Finish Day Script:
if ( completedReps >= reps) {
state. successes = state. successes + 1
if ( state. successes >= 3 ) {
state. weight = state. weight + 5 lb
state. successes = 0
state. failures = 0
}
}
Show
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
1
Playground
Squat
Finish Day Script: if ( ( day == 3 || day == 6 ) && cr >= r) {
state. fiverm = state. fiverm + state. increment
}
Show Barbell
Plates for each bar side
95 lb - 25
150 lb - 45/5/2.5
190 lb - 45/25/2.5
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
2
Playground
Overhead Press
Finish Day Script: if ( ( day == 3 || day == 6 ) && cr >= r) {
state. fiverm = state. fiverm + state. increment
}
Show Barbell
Plates for each bar side
82.5 lb - 10/5/2.5/1.25
105 lb - 25/5
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
3
Playground
Power Clean Increase by 5 lb after 3 successful attempts.
Finish Day Script:
if ( completedReps >= reps) {
state. successes = state. successes + 1
if ( state. successes >= 3 ) {
state. weight = state. weight + 5 lb
state. successes = 0
state. failures = 0
}
}
Show Barbell
Plates for each bar side
80 lb - 10/5/2.5
100 lb - 25/2.5
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
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drop **~10%** in weight.","id":"epvbejhi","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"barbell","id":"romanianDeadlift"},"warmupSets":[],"name":"Romanian Deadlift","description":"Recommended:\n* 1st week: **1 set, 6-10 reps**.\n* After 1st week: **2 sets, 6-10 reps**.\nFirst set is a top set, after it - drop **~10%** in weight.","id":"zisnnxoh","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"dumbbell","id":"lunge"},"warmupSets":[],"name":"Lunge","description":"Recommended:\n* 1st week: **2 sets, 8-12 reps**\n* After 1st week: **3 sets, 8-12 reps**","id":"rqzunbva","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"leverageMachine","id":"legExtension"},"warmupSets":[],"name":"Leg Extension","description":"Recommended:\n* 1st week: **1 set, 10-15 reps**\n* After 1st week: **2 sets, 10-15 reps**","id":"uxsnjdln","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"dumbbell","id":"hammerCurl"},"warmupSets":[],"name":"Hammer Curl","description":"Recommended: **2 sets, 8-12 reps**","id":"tvrotmfj","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"cable","id":"bicepCurl"},"warmupSets":[],"name":"Bicep Curl","description":"Recommended:\n* 1st week: **1 set, 6-10 reps**\n* After 1st week: **2 sets, 6-10 reps**","id":"twdxdebi","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"cable","id":"lateralRaise"},"warmupSets":[],"name":"Lateral Raise","description":"Recommended: **2 sets, 8-12 reps**","id":"gijcsfmv","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"barbell","id":"singleLegCalfRaise"},"warmupSets":[],"name":"Single Leg Calf Raise","description":"Recommended:\n* 1st week: **2 sets, 8-12 reps**\n* After 1st week: **3 sets, 8-12 reps**","id":"fdknerfl","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"barbell","id":"deadlift"},"warmupSets":[],"name":"Deadlift","description":"Recommended:\n* 1st week: **2 sets, 5-8 reps**.\n* After 1st week: **3 sets, 5-8 reps**.\nFirst set is a top set, after it - drop **~10%** in weight.","id":"moxpkkbb","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"barbell","id":"benchPressCloseGrip"},"warmupSets":[],"name":"Bench Press Close Grip","description":"Recommended:\n* 1st week: **2 sets, 6-10 reps**.\n* After 1st week: **3 sets, 6-10 reps**.\nFirst set is a top set, after it - drop **~10%** in weight.","id":"tcfvtkwa","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"barbell","id":"chestSupportedRow"},"warmupSets":[],"name":"Chest-Supported Row","description":"Recommended:\n* 1st week: **2 sets, 8-12 reps**\n* After 1st week: **3 sets, 8-12 reps**","id":"xozvvtju","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"dumbbell","id":"skullcrusher"},"warmupSets":[],"name":"Skullcrusher","description":"Recommended:\n* 1st week: **2 sets, 8-12 reps**\n* After 1st week: **3 sets, 8-12 reps**","id":"qqljybct","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"barbell","id":"uprightRow"},"warmupSets":[],"name":"Upright Row","description":"Recommended: **2 sets, 8-12 reps**","id":"wcbtalzf","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"dumbbell","id":"lateralRaise"},"warmupSets":[],"name":"Lateral Raise","description":"Recommended:\n* 1st week: **1 set, 12-20 reps**\n* After 1st week: **2 sets, 12-20 reps**","id":"pikysxts","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"smith","id":"squat"},"warmupSets":[],"name":"Squat","description":"Recommended:\n* 1st week: **2 sets, 8-12 reps**\n* After 1st week: **3 sets, 8-12 reps**","id":"qvebzjhz","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"leverageMachine","id":"legPress"},"warmupSets":[],"name":"Leg Press","description":"Recommended:\n* 1st week: **2 sets, 8-12 reps**\n* After 1st week: **3 sets, 8-12 reps**","id":"bbtrivwn","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"leverageMachine","id":"calfPressOnLegPress"},"warmupSets":[],"name":"Calf Press on Leg Press","description":"Recommended: **3 sets, 10-15 reps**","id":"iqacumev","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"leverageMachine","id":"legCurl"},"warmupSets":[],"name":"Leg Curl","description":"Recommended:\n* 1st week: **1 sets, 10-15 reps**\n* After 1st week: **2 sets, 10-15 reps**","id":"qokuxicb","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"dumbbell","id":"lyingBicepCurl"},"warmupSets":[],"name":"Lying Bicep Curl","description":"Recommended: **2 sets, 6-10 reps**","id":"wzepduum","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"ezbar","id":"preacherCurl"},"warmupSets":[],"name":"Preacher Curl","description":"Recommended:\n* 1st week: **1 sets, 10-15 reps**\n* After 1st week: **2 sets, 10-15 reps**","id":"syvbfsdw","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"cable","id":"lateralRaise"},"warmupSets":[],"name":"Lateral Raise","description":"Recommended: **2 sets, 10-15 reps**","id":"anvlvvxw","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"barbell","id":"overheadPress"},"warmupSets":[],"name":"Overhead Press","description":"Recommended:\n* 1st week: **2 sets, 5-8 reps**.\n* After 1st week: **3 sets, 5-8 reps**.\nFirst set is a top set, after it - drop **~10%** in weight.","id":"sizerulc","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"bodyweight","id":"chinUp"},"warmupSets":[],"name":"Chin Up","description":"**Weighted Chinups**. 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Same as **T1** - initially set your TM based on ~2RM.","id":"miypkvzb","state":{"intensity":60,"tm":{"value":245,"unit":"lb"},"week":1,"reps":10},"finishDayExpr":"state.week += 1\nif (state.week > 9) {\n state.week = 1\n}\n\nif (state.week == 1) { state.intensity = 60 }\nif (state.week == 2) { state.intensity = 65 }\nif (state.week == 3) { state.intensity = 70 }\nif (state.week == 4) { state.intensity = 75 }\nif (state.week == 5) { state.intensity = 77.5 }\nif (state.week == 6) { state.intensity = 80 }\nif (state.week == 7) { state.intensity = 82.5 }\nif (state.week == 8) { state.intensity = 85 }\nif (state.week == 9) { state.intensity = 100 }\n\nif (state.week == 1) { state.reps = 10 }\nif (state.week == 2) { state.reps = 8 }\nif (state.week == 3) { state.reps = 6 }\nif (state.week == 4) { state.reps = 5 }\nif (state.week == 5) { state.reps = 4 }\nif (state.week == 6) { state.reps = 3 }\nif (state.week == 7) { state.reps = 2 }\nif (state.week == 8) { state.reps = 1 }\nif (state.week == 9) { state.reps = 0 }"},{"variationExpr":"if (state.week == 1 || state.week == 2) { 1 }\nelse if (state.week == 3 || state.week == 4) { 2 }\nelse if (state.week == 5 || state.week == 6) { 3 }\nelse if (state.week == 7 || state.week == 8) { 4 }\nelse { 5 }","stateMetadata":{},"variations":[{"sets":[{"repsExpr":"state.reps","weightExpr":"state.rm","isAmrap":false},{"repsExpr":"1","weightExpr":"state.rm","isAmrap":true},{"repsExpr":"1","weightExpr":"state.rm","isAmrap":true},{"repsExpr":"1","weightExpr":"state.rm","isAmrap":true},{"repsExpr":"1","weightExpr":"state.rm","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.rm","isAmrap":false},{"repsExpr":"1","weightExpr":"state.rm","isAmrap":true},{"repsExpr":"1","weightExpr":"state.rm","isAmrap":true},{"repsExpr":"1","weightExpr":"state.rm","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.rm","isAmrap":false},{"repsExpr":"1","weightExpr":"state.rm","isAmrap":true},{"repsExpr":"1","weightExpr":"state.rm","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.rm","isAmrap":false},{"repsExpr":"1","weightExpr":"state.rm","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.rm","isAmrap":false}]}],"exerciseType":{"equipment":"cable","id":"seatedRow"},"warmupSets":[{"value":0.3,"threshold":{"value":10,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":10,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":10,"unit":"lb"},"reps":5}],"name":"Seated Row","description":"**T3**. 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Same as **T1** - initially set your TM based on ~2RM.","id":"batsgbtg","state":{"intensity":65,"tm":{"value":325,"unit":"lb"},"week":1,"reps":10},"finishDayExpr":"state.week += 1\nif (state.week > 9) {\n state.week = 1\n}\n\nif (state.week == 1) { state.intensity = 65 }\nif (state.week == 2) { state.intensity = 70 }\nif (state.week == 3) { state.intensity = 75 }\nif (state.week == 4) { state.intensity = 80 }\nif (state.week == 5) { state.intensity = 82.5 }\nif (state.week == 6) { state.intensity = 85 }\nif (state.week == 7) { state.intensity = 87.5 }\nif (state.week == 8) { state.intensity = 90 }\nif (state.week == 9) { state.intensity = 100 }\n\nif (state.week == 1) { state.reps = 10 }\nif (state.week == 2) { state.reps = 8 }\nif (state.week == 3) { state.reps = 6 }\nif (state.week == 4) { state.reps = 5 }\nif (state.week == 5) { state.reps = 4 }\nif (state.week == 6) { state.reps = 3 }\nif (state.week == 7) { state.reps = 2 }\nif (state.week == 8) { state.reps = 1 }\nif (state.week == 9) { state.reps = 0 }"},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"barbell","id":"stiffLegDeadlift"},"warmupSets":[{"value":0.3,"threshold":{"value":150,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":125,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":95,"unit":"lb"},"reps":5}],"name":"Stiff Leg Deadlift","description":"**T3**. 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Dip","id":"qytkptrm","finishDayExpr":"","state":{}},{"variationExpr":"1","exerciseType":{"id":"chinUp"},"variations":[{"sets":[{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"}]}],"name":"Chin Up","id":"muxcjlnj","finishDayExpr":"","state":{}},{"variationExpr":"1","exerciseType":{"id":"bulgarianSplitSquat"},"variations":[{"sets":[{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"}]}],"name":"Bulgarian Split 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goals</p></div>","id":"the5314b","shortDescription":"A good \"next step\" program. Do it after 3-9 months in gym.","nextDay":1,"url":"https://thefitness.wiki/routines/5-3-1-for-beginners","tags":["beginner","barbell"]},{"exercises":[{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"benchPress"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Bench Press","id":"dqgiwzky","finishDayExpr":"if (cr[1] >= r[1] && cr[2] >= r[2] && cr[3] >= r[3]) {\n state.weight = state.weight + 2.5lb\n state.failures = 0\n state.lastReps = 0\n} else {\n if (cr[1] + cr[2] + cr[3] <= state.lastReps) {\n state.failures = state.failures + 1\n } else {\n state.lastReps = cr[1] + cr[2] + cr[3]\n }\n if (state.failures >= 3) {\n state.weight = state.weight - 5lb\n state.lastReps = 0\n state.failures = 0\n }\n}","state":{"weight":{"value":40,"unit":"lb"},"lastReps":0,"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"inclineChestFly"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Incline Chest Fly","id":"rxrmcyvu","finishDayExpr":"if (cr[1] >= r[1] && cr[2] >= r[2] && cr[3] >= r[3]) {\n state.weight = state.weight + 2.5lb\n state.failures = 0\n state.lastReps = 0\n} else {\n if (cr[1] + cr[2] + cr[3] <= state.lastReps) {\n state.failures = state.failures + 1\n } else {\n state.lastReps = cr[1] + cr[2] + cr[3]\n }\n if (state.failures >= 3) {\n state.weight = state.weight - 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5lb\n state.lastReps = 0\n state.failures = 0\n }\n}","state":{"weight":{"value":50,"unit":"lb"},"lastReps":0,"failures":0}},{"variationExpr":"1","exerciseType":{"id":"pullUp"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"12","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"12","isAmrap":false,"weightExpr":"0lb"}]}],"name":"Pull Up","id":"floepahq","finishDayExpr":"","state":{}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"bentOverRow"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Bent Over Row","id":"hptmfoju","finishDayExpr":"if (cr[1] >= r[1] && cr[2] >= r[2] && cr[3] >= r[3]) {\n state.weight = state.weight + 2.5lb\n state.failures = 0\n state.lastReps = 0\n} else {\n if (cr[1] + cr[2] + cr[3] <= state.lastReps) {\n state.failures = state.failures + 1\n } else {\n state.lastReps = cr[1] + cr[2] + cr[3]\n }\n if (state.failures >= 3) {\n state.weight = state.weight - 5lb\n state.lastReps = 0\n state.failures = 0\n }\n}","state":{"weight":{"value":40,"unit":"lb"},"lastReps":30,"failures":1}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"lateralRaise"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Lateral Raise","id":"xhhmwfyk","finishDayExpr":"if (cr[1] >= r[1] && cr[2] >= r[2] && cr[3] >= r[3]) {\n state.weight = state.weight + 2.5lb\n state.failures = 0\n state.lastReps = 0\n} else {\n if (cr[1] + cr[2] + cr[3] <= state.lastReps) {\n state.failures = state.failures + 1\n } else {\n state.lastReps = cr[1] + cr[2] + cr[3]\n }\n if (state.failures >= 3) {\n state.weight = state.weight - 5lb\n state.lastReps = 0\n state.failures = 0\n }\n}","state":{"weight":{"value":20,"unit":"lb"},"lastReps":0,"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"shrug"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Shrug","id":"eoabtkcw","finishDayExpr":"if (cr[1] >= r[1] && cr[2] >= r[2] && cr[3] >= r[3]) {\n state.weight = state.weight + 2.5lb\n state.failures = 0\n state.lastReps = 0\n} else {\n if (cr[1] + cr[2] + cr[3] <= state.lastReps) {\n state.failures = state.failures + 1\n } else {\n state.lastReps = cr[1] + cr[2] + cr[3]\n }\n if (state.failures >= 3) {\n state.weight = state.weight - 5lb\n state.lastReps = 0\n state.failures = 0\n }\n}","state":{"weight":{"value":50,"unit":"lb"},"lastReps":0,"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"bicepCurl"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Bicep Curl","id":"nakyrrmt","finishDayExpr":"if (cr[1] >= r[1] && cr[2] >= r[2] && cr[3] >= r[3]) {\n state.weight = state.weight + 2.5lb\n state.failures = 0\n state.lastReps = 0\n} else {\n if (cr[1] + cr[2] + cr[3] <= state.lastReps) {\n state.failures = state.failures + 1\n } else {\n state.lastReps = cr[1] + cr[2] + cr[3]\n }\n if (state.failures >= 3) {\n state.weight = state.weight - 5lb\n state.lastReps = 0\n state.failures = 0\n }\n}","state":{"weight":{"value":20,"unit":"lb"},"lastReps":0,"failures":0}},{"variationExpr":"1","exerciseType":{"id":"hangingLegRaise"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"12","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"12","isAmrap":false,"weightExpr":"0lb"}]}],"name":"Hanging Leg Raise","id":"rfopyaev","finishDayExpr":"","state":{}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"gobletSquat"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Goblet Squat","id":"jystpbjo","finishDayExpr":"if (cr[1] >= r[1] && cr[2] >= r[2] && cr[3] >= r[3]) {\n state.weight = state.weight + 2.5lb\n state.failures = 0\n state.lastReps = 0\n} else {\n if (cr[1] + cr[2] + cr[3] <= state.lastReps) {\n state.failures = state.failures + 1\n } else {\n state.lastReps = cr[1] + cr[2] + cr[3]\n }\n if (state.failures >= 3) {\n state.weight = state.weight - 5lb\n state.lastReps = 0\n state.failures = 0\n }\n}","state":{"weight":{"value":40,"unit":"lb"},"lastReps":0,"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"lunge"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Lunge","id":"emqwpejw","finishDayExpr":"if (cr[1] >= r[1] && cr[2] >= r[2] && cr[3] >= r[3]) {\n state.weight = state.weight + 2.5lb\n state.failures = 0\n state.lastReps = 0\n} else {\n if (cr[1] + cr[2] + cr[3] <= state.lastReps) {\n state.failures = state.failures + 1\n } else {\n state.lastReps = cr[1] + cr[2] + cr[3]\n }\n if (state.failures >= 3) {\n state.weight = state.weight - 5lb\n state.lastReps = 0\n state.failures = 0\n }\n}","state":{"weight":{"value":20,"unit":"lb"},"lastReps":0,"failures":0}},{"variationExpr":"1","exerciseType":{"id":"singleLegDeadlift"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Single Leg Deadlift","id":"aufwcftx","finishDayExpr":"if (cr[1] >= r[1] && cr[2] >= r[2] && cr[3] >= r[3]) {\n state.weight = state.weight + 2.5lb\n state.failures = 0\n state.lastReps = 0\n} else {\n if (cr[1] + cr[2] + cr[3] <= state.lastReps) {\n state.failures = state.failures + 1\n } else {\n state.lastReps = cr[1] + cr[2] + cr[3]\n }\n if (state.failures >= 3) {\n state.weight = state.weight - 5lb\n state.lastReps = 0\n state.failures = 0\n }\n}","state":{"weight":{"value":50,"unit":"lb"},"lastReps":0,"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"standingCalfRaise"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Standing Calf Raise","id":"iuvdsefn","finishDayExpr":"if (cr[1] >= r[1] && cr[2] >= r[2] && cr[3] >= r[3]) {\n state.weight = state.weight + 2.5lb\n state.failures = 0\n state.lastReps = 0\n} else {\n if (cr[1] + cr[2] + cr[3] <= state.lastReps) {\n state.failures = state.failures + 1\n } else {\n state.lastReps = cr[1] + cr[2] + cr[3]\n }\n if (state.failures >= 3) {\n state.weight = state.weight - 5lb\n state.lastReps = 0\n state.failures = 0\n }\n}","state":{"weight":{"value":50,"unit":"lb"},"lastReps":0,"failures":0}}],"author":"/u/gregariousHermit","name":"Dumbbell P/P/L","days":[{"exercises":[{"id":"dqgiwzky"},{"id":"rxrmcyvu"},{"id":"gjnupmxn"},{"id":"wvisranc"},{"id":"rfopyaev"}],"name":"Push Day"},{"exercises":[{"id":"floepahq"},{"id":"hptmfoju"},{"id":"xhhmwfyk"},{"id":"eoabtkcw"},{"id":"nakyrrmt"}],"name":"Pull Day"},{"exercises":[{"id":"jystpbjo"},{"id":"emqwpejw"},{"id":"aufwcftx"},{"id":"iuvdsefn"},{"id":"rfopyaev"}],"name":"Legs Day"}],"description":"<div><p>This is a great starting routine for beginners if you only have dumbbells available. If you have a barbell, then your better bet is 'Basic Beginner Routine'.</p><p>It's a Push/Pull/Legs routine with linear progressing, each day is focused on either Push, Pull or Legs.</p><p>You'll need a bench, adjustable dumbbells and a pull-up bar.</p></div>","id":"dbPpl","shortDescription":"Dumbbell-only push/pull/legs split. Great if you only have dumbbells.","nextDay":1,"url":"https://old.reddit.com/r/Fitness/comments/2e79y4/dumbbell_ppl_proposed_alternative_to_dumbbell/","tags":["dumbbell"]},{"exercises":[{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"squat"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Squat","id":"qaqbcysx","finishDayExpr":"if (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = w[1] + state.increment\n state.successes = 0\n state.failures = 0\n }\n} else {\n state.failures = state.failures + 1\n if (state.failures >= 2) {\n state.weight = state.weight * 0.9\n state.successes = 0\n state.failures = 0\n }\n}","state":{"increment":{"value":5,"unit":"lb"},"weight":{"value":45,"unit":"lb"},"failures":0,"successes":0}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"benchPress"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Bench Press","id":"qcriakad","finishDayExpr":"if (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = w[1] + state.increment\n state.successes = 0\n state.failures = 0\n }\n} else {\n state.failures = state.failures + 1\n if (state.failures >= 2) {\n state.weight = state.weight * 0.9\n state.successes = 0\n state.failures = 0\n }\n}","state":{"increment":{"value":5,"unit":"lb"},"weight":{"value":45,"unit":"lb"},"failures":0,"successes":0}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"overheadPress"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Overhead Press","id":"lqrhvneb","finishDayExpr":"if (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = w[1] + state.increment\n state.successes = 0\n state.failures = 0\n }\n} else {\n state.failures = state.failures + 1\n if (state.failures >= 2) {\n state.weight = state.weight * 0.9\n state.successes = 0\n state.failures = 0\n }\n}","state":{"increment":{"value":5,"unit":"lb"},"weight":{"value":45,"unit":"lb"},"failures":0,"successes":0}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"deadlift"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Deadlift","id":"svplezwb","finishDayExpr":"if (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = w[1] + state.increment\n state.successes = 0\n state.failures = 0\n }\n} else {\n state.failures = state.failures + 1\n if (state.failures >= 2) {\n state.weight = state.weight * 0.9\n state.successes = 0\n state.failures = 0\n }\n}","state":{"increment":{"value":5,"unit":"lb"},"weight":{"value":95,"unit":"lb"},"failures":0,"successes":0}}],"author":"Mark Rippetoe","name":"Starting Strength Phase 1","days":[{"exercises":[{"id":"qaqbcysx"},{"id":"qcriakad"},{"id":"svplezwb"}],"name":"Workout A"},{"exercises":[{"id":"qaqbcysx"},{"id":"lqrhvneb"},{"id":"svplezwb"}],"name":"Workout B"}],"description":"Great absolute beginner program from a famous trainer and powerlifter Mark Rippetoe. 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