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
132.5 lb - 25/10/5/2.5/1.25
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program. 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
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program. 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
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program. 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
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program. 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
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program. 2
Playground
Overhead Press
Finish Day Script: if ( ( day == 3 || day == 6 ) && cr >= r) {
state. fiverm = state. fiverm + state. increment
}
Show
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program. 3
Playground
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program. 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
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program. 1
Playground
Squat
Finish Day Script: if ( ( day == 3 || day == 6 ) && cr >= r) {
state. fiverm = state. fiverm + state. increment
}
Show
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program. 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
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program. 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
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program. 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
132.5 lb - 25/10/5/2.5/1.25
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program. 2
Playground
Overhead Press
Finish Day Script: if ( ( day == 3 || day == 6 ) && cr >= r) {
state. fiverm = state. fiverm + state. increment
}
Show
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program. 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
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program. 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
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program. 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
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program. 2
Playground
Bench Press
Finish Day Script: if ( ( day == 3 || day == 6 ) && cr >= r) {
state. fiverm = state. fiverm + state. increment
}
Show
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program. 3
Playground
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program. 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
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program. 1
Playground
Squat
Finish Day Script: if ( ( day == 3 || day == 6 ) && cr >= r) {
state. fiverm = state. fiverm + state. increment
}
Show
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program. 2
Playground
Overhead Press
Finish Day Script: if ( ( day == 3 || day == 6 ) && cr >= r) {
state. fiverm = state. fiverm + state. increment
}
Show
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program. 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
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program. {"maxWidth":1020}
{"programs":[{"weeks":[{"name":"Week 1","days":[{"id":"shtcrnml"},{"id":"bxgvgryn"},{"id":"ufzrahnx"}],"id":"ccntzorr"},{"name":"Week 2","days":[{"id":"uhefvrlp"},{"id":"pamefbxj"},{"id":"osdlebbn"}],"id":"ctkxgibh"}],"author":"/r/fitness","clonedAt":1708563096401,"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":[],"exercises":[{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 3 ? 2 : day == 5 ? 3 : 1","exerciseType":{"equipment":"barbell","id":"bentOverRow"},"variations":[{"sets":[{"weightExpr":"95lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"95lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"95lb","isAmrap":true,"repsExpr":"5","askWeight":false}]},{"sets":[{"weightExpr":"95lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"95lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"95lb","isAmrap":true,"repsExpr":"5","askWeight":false}]},{"sets":[{"weightExpr":"95lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"95lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"95lb","isAmrap":true,"repsExpr":"5","askWeight":false}]}],"name":"Bent Over Row","id":"oexcdvua","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(2.5lb, 1, 0, 10%, 1, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 2.5lb\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps && completedRPE <= RPE)) {\n state.failures += 1;\n if (state.failures >= 1) {\n weights -= 10%\n state.failures = 0\n state.successes = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 3 ? 2 : day == 5 ? 3 : 1","exerciseType":{"equipment":"barbell","id":"benchPress"},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"45lb","isAmrap":true,"repsExpr":"5","askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"45lb","isAmrap":true,"repsExpr":"5","askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"45lb","isAmrap":true,"repsExpr":"5","askWeight":false}]}],"name":"Bench Press","id":"uuwwnuja","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(2.5lb, 1, 0, 10%, 1, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 2.5lb\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps && completedRPE <= RPE)) {\n state.failures += 1;\n if (state.failures >= 1) {\n weights -= 10%\n state.failures = 0\n state.successes = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 3 ? 2 : day == 5 ? 3 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"45lb","isAmrap":true,"repsExpr":"5","askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"45lb","isAmrap":true,"repsExpr":"5","askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"45lb","isAmrap":true,"repsExpr":"5","askWeight":false}]}],"name":"Squat","id":"ehtntflq","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10%, 1, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps && completedRPE <= RPE)) {\n state.failures += 1;\n if (state.failures >= 1) {\n weights -= 10%\n state.failures = 0\n state.successes = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 4 ? 2 : day == 6 ? 3 : 1","exerciseType":{"equipment":"bodyweight","id":"chinUp"},"variations":[{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"0lb","isAmrap":true,"repsExpr":"5","askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"0lb","isAmrap":true,"repsExpr":"5","askWeight":false}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"0lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"0lb","isAmrap":true,"repsExpr":"5","askWeight":false}]}],"name":"Chin Up","id":"qsytoivd","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(2.5lb, 1, 0, 10%, 1, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 2.5lb\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps && completedRPE <= RPE)) {\n state.failures += 1;\n if (state.failures >= 1) {\n weights -= 10%\n state.failures = 0\n state.successes = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 4 ? 2 : day == 6 ? 3 : 1","exerciseType":{"equipment":"barbell","id":"overheadPress"},"variations":[{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"45lb","isAmrap":true,"repsExpr":"5","askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"45lb","isAmrap":true,"repsExpr":"5","askWeight":false}]},{"sets":[{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"45lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"45lb","isAmrap":true,"repsExpr":"5","askWeight":false}]}],"name":"Overhead Press","id":"lodvsiwx","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(2.5lb, 1, 0, 10%, 1, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 2.5lb\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps && completedRPE <= RPE)) {\n state.failures += 1;\n if (state.failures >= 1) {\n weights -= 10%\n state.failures = 0\n state.successes = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : day == 4 ? 2 : day == 6 ? 3 : 1","exerciseType":{"equipment":"barbell","id":"deadlift"},"variations":[{"sets":[{"weightExpr":"95lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"95lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"95lb","isAmrap":true,"repsExpr":"5","askWeight":false}]},{"sets":[{"weightExpr":"95lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"95lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"95lb","isAmrap":true,"repsExpr":"5","askWeight":false}]},{"sets":[{"weightExpr":"95lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"95lb","isAmrap":false,"repsExpr":"5","askWeight":false},{"weightExpr":"95lb","isAmrap":true,"repsExpr":"5","askWeight":false}]}],"name":"Deadlift","id":"lfdmdshh","state":{"successes":0,"failures":0},"finishDayExpr":"// progress: lp(5lb, 1, 0, 10%, 1, 0)\nif (completedReps >= reps && completedRPE <= RPE) {\n state.successes += 1;\n if (state.successes >= 1) {\n weights += 5lb\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps && completedRPE <= RPE)) {\n state.failures += 1;\n if (state.failures >= 1) {\n weights -= 10%\n state.failures = 0\n state.successes = 0\n }\n}","descriptions":[""],"descriptionExpr":"1","enableRpe":false,"enableRepRanges":false}],"name":"Basic Beginner Routine","days":[{"name":"Workout A","exercises":[{"id":"oexcdvua"},{"id":"uuwwnuja"},{"id":"ehtntflq"}],"id":"shtcrnml"},{"name":"Workout B","exercises":[{"id":"qsytoivd"},{"id":"lodvsiwx"},{"id":"lfdmdshh"}],"id":"bxgvgryn"},{"name":"Workout A","exercises":[{"id":"oexcdvua"},{"id":"uuwwnuja"},{"id":"ehtntflq"}],"id":"ufzrahnx"},{"name":"Workout A","exercises":[{"id":"qsytoivd"},{"id":"lodvsiwx"},{"id":"lfdmdshh"}],"id":"uhefvrlp"},{"name":"Workout B","exercises":[{"id":"oexcdvua"},{"id":"uuwwnuja"},{"id":"ehtntflq"}],"id":"pamefbxj"},{"name":"Workout B","exercises":[{"id":"qsytoivd"},{"id":"lodvsiwx"},{"id":"lfdmdshh"}],"id":"osdlebbn"}],"id":"basicBeginner","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)"},{"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)"},{"name":"Workout A","exerciseText":"Bent Over Row / 2x5, 1x5+ / 95lb\nBench Press / 2x5, 1x5+ / 45lb\nSquat / 2x5, 1x5+ / 45lb"}]},{"name":"Week 2","days":[{"name":"Workout A","exerciseText":"Chin Up / 2x5, 1x5+ / 0lb\nOverhead Press / 2x5, 1x5+ / 45lb\nDeadlift / 2x5, 1x5+ / 95lb"},{"name":"Workout B","exerciseText":"Bent Over Row / 2x5, 1x5+ / 95lb\nBench Press / 2x5, 1x5+ / 45lb\nSquat / 2x5, 1x5+ / 45lb"},{"name":"Workout B","exerciseText":"Chin Up / 2x5, 1x5+ / 0lb\nOverhead Press / 2x5, 1x5+ / 45lb\nDeadlift / 2x5, 1x5+ / 95lb"}]}]},"nextDay":1,"isMultiweek":true},{"weeks":[{"name":"Week 1","days":[{"id":"ssuzaxqk"},{"id":"lcujeevg"},{"id":"zxtwizln"}],"id":"iqyfqgwf"},{"name":"Week 2","days":[{"id":"cqnbswaz"},{"id":"dcvliudi"},{"id":"ktgxyfjw"}],"id":"trjizcms"},{"name":"Week 3","days":[{"id":"irnkqwpk"},{"id":"frdrzxib"},{"id":"wmzrrjwh"}],"id":"akmtkuye"}],"author":"Jim Wendler","clonedAt":1708564692302,"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":[],"exercises":[{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 3 ? 2 : day == 4 ? 3 : day == 6 ? 4 : day == 7 ? 5 : day == 9 ? 6 : 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1x3 72%, 1x3+ 81%, 5x5 63%\nSquat / 1x3 63%, 1x3 72%, 1x3+ 81%, 5x5 63%\nHanging Leg Raise / 5x10 0lb\nPull Up / 5x10 0lb\nPush Up / 5x15 0lb"}]},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"Squat / 1x5 67%, 1x3 76%, 1x1+ 85%, 5x5 67%\nBench Press / 1x5 67%, 1x3 76%, 1x1+ 85%, 5x5 67%\nHanging Leg Raise / 5x10 0lb\nChin Up / 5x10 0lb\nPush Up / 5x15 0lb"},{"name":"Day 2","exerciseText":"Deadlift / 1x5 67%, 1x3 76%, 1x1+ 85%, 5x5 67%\nOverhead Press / 1x5 67%, 1x3 76%, 1x1+ 85%, 5x5 67%\nTriceps Dip / 5x10 0lb\nInverted Row / 5x10 0lb\nBulgarian Split Squat / 5x10 0lb"},{"name":"Day 3","exerciseText":"Bench Press / 1x5 67%, 1x3 76%, 1x1+ 85%, 5x5 67%\nSquat / 1x5 67%, 1x3 76%, 1x1+ 85%, 5x5 67%\nHanging Leg Raise / 5x10 0lb\nPull Up / 5x10 0lb\nPush Up / 5x15 0lb"}]}]},"nextDay":1,"isMultiweek":true},{"weeks":[{"name":"Week 1","days":[{"id":"koexcjms"},{"id":"zftesnau"},{"id":"nxlpiqwq"},{"id":"oqjetslw"}],"id":"xuduhpyf"}],"author":"Cody Lefever","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":1708566610434,"url":"https://www.liftosaur.com/programs/gzclp","tags":[],"exercises":[{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"variations":[{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","askWeight":false},{"weightExpr":"75%","isAmrap":true,"repsExpr":"3","askWeight":false}]},{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","askWeight":false},{"weightExpr":"75%","isAmrap":true,"repsExpr":"2","askWeight":false}]},{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","askWeight":false},{"weightExpr":"75%","isAmrap":true,"repsExpr":"1","askWeight":false}]},{"sets":[{"weightExpr":"75%","isAmrap":false,"label":"5RM Test","repsExpr":"5","askWeight":false}]}],"name":"t1: Squat","id":"uaufrjfs","state":{"increase":{"value":10,"unit":"lb"}},"finishDayExpr":"{~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (setVariationIndex == 4) {\n descriptionIndex = 2\n setVariationIndex = 1\n weights = weights[1] * 0.85\n rm1 = weights[1] / rpeMultiplier(5, 10)\n } else if (completedReps >= reps) {\n weights = weights[ns] + state.increase\n } else if (setVariationIndex == 3) {\n descriptionIndex = 3\n setVariationIndex += 1\n } else {\n setVariationIndex += 1\n }\n~}","descriptions":["","**T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\nYou can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\nThere's the RM calculator there to help find it out if you don't know it","**T1**.","**T1**. Retest week, you may skip warmups. 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Start with **35% of 1RM**.\nYou can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\nThere's the RM calculator there to help find it out if you don't know it","**T2**."],"descriptionExpr":"day == 2 ? 2 : 1","variations":[{"sets":[{"weightExpr":"35%","isAmrap":false,"repsExpr":"10","askWeight":false},{"weightExpr":"35%","isAmrap":false,"repsExpr":"10","askWeight":false},{"weightExpr":"35%","isAmrap":false,"repsExpr":"10","askWeight":false}]},{"sets":[{"weightExpr":"35%","isAmrap":false,"repsExpr":"8","askWeight":false},{"weightExpr":"35%","isAmrap":false,"repsExpr":"8","askWeight":false},{"weightExpr":"35%","isAmrap":false,"repsExpr":"8","askWeight":false}]},{"sets":[{"weightExpr":"35%","isAmrap":false,"repsExpr":"6","askWeight":false},{"weightExpr":"35%","isAmrap":false,"repsExpr":"6","askWeight":false},{"weightExpr":"35%","isAmrap":false,"repsExpr":"6","askWeight":false}]}],"name":"t2: Deadlift","id":"wfvmmkca","state":{"increase":{"value":10,"unit":"lb"},"stage3increase":{"value":15,"unit":"lb"},"stage1weight":{"value":0,"unit":"lb"}},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"ntgviagp","variationExpr":"day == 2 ? 1 : day == 4 ? 2 : 1","exerciseType":{"equipment":"barbell","id":"bentOverRow"},"descriptions":["","**T3**.","**T3**."],"descriptionExpr":"day == 2 ? 2 : day == 4 ? 3 : 1","variations":[{"sets":[{"weightExpr":"60%","isAmrap":false,"repsExpr":"15","askWeight":false},{"weightExpr":"60%","isAmrap":false,"repsExpr":"15","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"15","askWeight":false}]},{"sets":[{"weightExpr":"60%","isAmrap":false,"repsExpr":"15","askWeight":false},{"weightExpr":"60%","isAmrap":false,"repsExpr":"15","askWeight":false},{"weightExpr":"60%","isAmrap":true,"repsExpr":"15","askWeight":false}]}],"name":"t3: Bent Over Row","id":"tgqyftef","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"uaufrjfs","variationExpr":"day == 3 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"benchPress"},"descriptions":["","**T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\nYou can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\nThere's the RM calculator there to help find it out if you don't know it","**T1**.","**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"],"descriptionExpr":"day == 3 ? 2 : 1","variations":[{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","askWeight":false},{"weightExpr":"75%","isAmrap":true,"repsExpr":"3","askWeight":false}]},{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","askWeight":false},{"weightExpr":"75%","isAmrap":true,"repsExpr":"2","askWeight":false}]},{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","askWeight":false},{"weightExpr":"75%","isAmrap":true,"repsExpr":"1","askWeight":false}]},{"sets":[{"weightExpr":"75%","isAmrap":false,"label":"5RM Test","repsExpr":"5","askWeight":false}]}],"name":"t1: Bench Press","id":"boumhqoq","state":{"increase":{"value":5,"unit":"lb"}},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"jowlorxo","variationExpr":"day == 3 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"descriptions":["","**T2**. Start with **35% of 1RM**.\nYou can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\nThere's the RM calculator there to help find it out if you don't know it","**T2**."],"descriptionExpr":"day == 3 ? 2 : 1","variations":[{"sets":[{"weightExpr":"35%","isAmrap":false,"repsExpr":"10","askWeight":false},{"weightExpr":"35%","isAmrap":false,"repsExpr":"10","askWeight":false},{"weightExpr":"35%","isAmrap":false,"repsExpr":"10","askWeight":false}]},{"sets":[{"weightExpr":"35%","isAmrap":false,"repsExpr":"8","askWeight":false},{"weightExpr":"35%","isAmrap":false,"repsExpr":"8","askWeight":false},{"weightExpr":"35%","isAmrap":false,"repsExpr":"8","askWeight":false}]},{"sets":[{"weightExpr":"35%","isAmrap":false,"repsExpr":"6","askWeight":false},{"weightExpr":"35%","isAmrap":false,"repsExpr":"6","askWeight":false},{"weightExpr":"35%","isAmrap":false,"repsExpr":"6","askWeight":false}]}],"name":"t2: Squat","id":"jsiclfas","state":{"increase":{"value":10,"unit":"lb"},"stage3increase":{"value":15,"unit":"lb"},"stage1weight":{"value":0,"unit":"lb"}},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"uaufrjfs","variationExpr":"day == 4 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"deadlift"},"descriptions":["","**T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\nYou can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\nThere's the RM calculator there to help find it out if you don't know it","**T1**.","**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"],"descriptionExpr":"day == 4 ? 2 : 1","variations":[{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","askWeight":false},{"weightExpr":"75%","isAmrap":true,"repsExpr":"3","askWeight":false}]},{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"2","askWeight":false},{"weightExpr":"75%","isAmrap":true,"repsExpr":"2","askWeight":false}]},{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","askWeight":false},{"weightExpr":"75%","isAmrap":true,"repsExpr":"1","askWeight":false}]},{"sets":[{"weightExpr":"75%","isAmrap":false,"label":"5RM Test","repsExpr":"5","askWeight":false}]}],"name":"t1: Deadlift","id":"ysuisrhp","state":{"increase":{"value":5,"unit":"lb"}},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"jowlorxo","variationExpr":"day == 4 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"overheadPress"},"descriptions":["","**T2**. Start with **35% of 1RM**.\nYou can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\nThere's the RM calculator there to help find it out if you don't know it","**T2**."],"descriptionExpr":"day == 4 ? 2 : 1","variations":[{"sets":[{"weightExpr":"35%","isAmrap":false,"repsExpr":"10","askWeight":false},{"weightExpr":"35%","isAmrap":false,"repsExpr":"10","askWeight":false},{"weightExpr":"35%","isAmrap":false,"repsExpr":"10","askWeight":false}]},{"sets":[{"weightExpr":"35%","isAmrap":false,"repsExpr":"8","askWeight":false},{"weightExpr":"35%","isAmrap":false,"repsExpr":"8","askWeight":false},{"weightExpr":"35%","isAmrap":false,"repsExpr":"8","askWeight":false}]},{"sets":[{"weightExpr":"35%","isAmrap":false,"repsExpr":"6","askWeight":false},{"weightExpr":"35%","isAmrap":false,"repsExpr":"6","askWeight":false},{"weightExpr":"35%","isAmrap":false,"repsExpr":"6","askWeight":false}]}],"name":"t2: Overhead Press","id":"jizcxvjj","state":{"increase":{"value":5,"unit":"lb"},"stage3increase":{"value":10,"unit":"lb"},"stage1weight":{"value":0,"unit":"lb"}},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false}],"name":"GZCLP","days":[{"name":"Day 1","exercises":[{"id":"uaufrjfs"},{"id":"jowlorxo"},{"id":"ntgviagp"}],"id":"koexcjms"},{"name":"Day 2","exercises":[{"id":"xeivbkgv"},{"id":"wfvmmkca"},{"id":"tgqyftef"}],"id":"zftesnau"},{"name":"Day 3","exercises":[{"id":"boumhqoq"},{"id":"jsiclfas"},{"id":"ntgviagp"}],"id":"nxlpiqwq"},{"name":"Day 4","exercises":[{"id":"ysuisrhp"},{"id":"jizcxvjj"},{"id":"tgqyftef"}],"id":"oqjetslw"}],"id":"gzclp","planner":{"name":"GZCLP","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"/// The GZCLP logic is pretty tricky,\n/// so the code below may look intimidating.\n/// If you want to figure it out how it\n/// works, watch this video:\n/// https://www.youtube.com/watch?v=1sOr8pS9tl4\n///\n/// But if you just want to tweak the\n/// program slightly and add/change some\n/// T3s, simply add them at the end of\n/// each day, reusing t3: Lat Pulldown.\n/// As an example, there're some optional\n/// T3s commented out below (i.e.\n/// prefixed with ///).\n/// Remove triple slashes (///) there\n/// if you want to add them to the program.\n\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: Squat / 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 = weights[1] * 0.85\n rm1 = weights[1] / rpeMultiplier(5, 10)\n } else if (completedReps >= reps) {\n weights = weights[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: Bench Press / 3x10 / 3x8 / 3x6 / 35% / progress: custom(stage1weight: 0lb, increase: 5lb, stage3increase: 10lb) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (completedReps >= reps) {\n weights = weights[ns] + state.increase\n } else if (setVariationIndex == 1) {\n state.stage1weight = weights[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: Lat Pulldown / 2x15, 1x15+ / 60% 90s / progress: custom() {~\n if (completedReps[ns] >= 25) {\n weights = weights[ns] + 5lb\n }\n~}\n/// t3: Tricep Extension / 2x15, 1x15+ / 60% / progress: custom() { ...t3: Lat Pulldown }"},{"name":"Day 2","exerciseText":"// **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: Overhead Press / 4x3, 1x3+ / 5x2, 1x2+ / 9x1, 1x1+ / 1x5 (5RM Test) / 75% / progress: custom(increase: 5lb) { ...t1: Squat }\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: Deadlift / 3x10 / 3x8 / 3x6 / 35% / progress: custom(stage1weight: 0lb, increase: 10lb, stage3increase: 15lb) { ...t2: Bench Press }\n\n// **T3**.\nt3: Bent Over Row / 2x15, 1x15+ / 60% / progress: custom() { ...t3: Lat Pulldown }\n/// t3: Bicep Curl / 2x15, 1x15+ / 60% / progress: custom() { ...t3: Lat Pulldown }"},{"name":"Day 3","exerciseText":"// **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: Bench Press / 4x3, 1x3+ / 5x2, 1x2+ / 9x1, 1x1+ / 1x5 (5RM Test) / 75% / progress: custom(increase: 5lb) { ...t1: Squat }\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: Squat / 3x10 / 3x8 / 3x6 / 35% / progress: custom(stage1weight: 0lb, increase: 10lb, stage3increase: 15lb) { ...t2: Bench Press }\n\n// **T3**.\nt3: Lat Pulldown / 2x15, 1x15+ / 60% \n/// t3: Tricep Extension / 2x15, 1x15+ / 60%"},{"name":"Day 4","exerciseText":"// **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: Deadlift / 4x3, 1x3+ / 5x2, 1x2+ / 9x1, 1x1+ / 1x5 (5RM Test) / 75% / progress: custom(increase: 5lb) { ...t1: Squat }\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: Overhead Press / 3x10 / 3x8 / 3x6 / 35% / progress: custom(stage1weight: 0lb, increase: 5lb, stage3increase: 10lb) { ...t2: Bench Press }\n\n// **T3**.\nt3: Bent Over Row / 2x15, 1x15+ / 60%\n/// t3: Bicep Curl / 2x15, 1x15+ / 60%"}]}]},"nextDay":1,"isMultiweek":true},{"deletedDays":[],"weeks":[],"author":"/u/blacknoir","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","url":"https://www.reddit.com/r/gzcl/comments/1207bs7/announce_as_requested_single_spreadsheet_versions/","tags":["beginner","barbell"],"deletedWeeks":[],"exercises":[{"variationExpr":"state.stage","exerciseType":{"equipment":"barbell","id":"squat"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"description":"**T1**.","reuseLogic":{"states":{}},"descriptions":["**T1**. Set the initial weight to **85% of 5RM** (or your **10RM**), by clicking the **edit** icon, and setting the **weight** state var. You can use the RM calculator there to find your 5RM.","**T1**.","**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, multiply it by **0.85**, update the **weight** state variable with that number\n* Tap on the \"New 5RM\" set."],"descriptionExpr":"state.stage == 4 ? 3 : (state.started == 0 ? 1 : 2)","stateMetadata":{},"variations":[{"sets":[{"repsExpr":"3","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"3","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"3","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"3","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"3","isAmrap":true,"weightExpr":"state.weight"}]},{"sets":[{"repsExpr":"2","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"2","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"2","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"2","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"2","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"2","isAmrap":true,"weightExpr":"state.weight"}]},{"sets":[{"repsExpr":"1","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"1","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"1","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"1","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"1","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"1","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"1","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"1","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"1","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"1","isAmrap":true,"weightExpr":"state.weight"}]},{"sets":[{"weightExpr":"state.weight","isAmrap":false,"label":"New 5RM","repsExpr":"5"}]}],"name":"Default T1 Squat","id":"arcbxrdq","finishDayExpr":"state.started = 1\nif (state.stage < 4 && completedReps >= reps) {\n state.weight += state.increase\n} else if (state.stage < 4) {\n state.stage = state.stage + 1\n} else {\n state.stage = 1\n}","state":{"weight":{"value":150,"unit":"lb"},"started":0,"stage":1,"increase":{"value":10,"unit":"lb"}}},{"variationExpr":"state.stage == 4 ? 2 : 1","exerciseType":{"equipment":"barbell","id":"benchPress"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"description":"**T2**.","reuseLogic":{"states":{}},"descriptions":["**T2**. Start with 30-40% of your T1 weight for that exercise - set the **weight** state variable to that value.","**T2**.","**T2**. Rest week - skip exercise this week."],"descriptionExpr":"state.stage == 4 ? 3 : (state.started == 0 ? 1 : 2)","stateMetadata":{},"variations":[{"sets":[{"repsExpr":"state.stage == 1 ? 10 : (state.stage == 2 ? 8 : 6)","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"state.stage == 1 ? 10 : (state.stage == 2 ? 8 : 6)","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"state.stage == 1 ? 10 : (state.stage == 2 ? 8 : 6)","isAmrap":false,"weightExpr":"state.weight"}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"label":"Rest","repsExpr":"0"}]}],"name":"Default T2 Bench Press","id":"obornhqj","finishDayExpr":"state.started = 1\nif (state.stage < 4 && completedReps >= reps) {\n state.weight += state.increase\n} else if (state.stage == 1) {\n state.stage1weight = state.weight\n state.stage += 1\n} else if (state.stage == 2 || state.stage == 3) {\n state.stage += 1\n} else {\n state.stage = 1\n state.weight = state.stage1weight + state.stage3increase \n}","state":{"weight":{"value":95,"unit":"lb"},"stage3increase":{"value":10,"unit":"lb"},"started":0,"stage":1,"increase":{"value":5,"unit":"lb"},"stage1weight":{"value":95,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"cable","id":"latPulldown"},"warmupSets":[],"description":"**T3**.","reuseLogic":{"states":{}},"descriptions":["**T3**."],"stateMetadata":{},"variations":[{"sets":[{"repsExpr":"15","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"15","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"15","isAmrap":true,"weightExpr":"state.weight"}]}],"name":"Default T3 Lat Pulldown","id":"funewull","finishDayExpr":"if (completedReps >= reps && completedReps[ns] >= state.repsthreshold) {\n state.weight = state.weight + state.increase\n}","state":{"increase":{"value":5,"unit":"lb"},"repsthreshold":25,"weight":{"value":20,"unit":"lb"}},"timerExpr":"90"},{"variationExpr":"state.stage","exerciseType":{"equipment":"barbell","id":"squat"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"description":"**T1**.","reuseLogic":{"states":{}},"descriptions":["**T1**. Set the initial weight to **85% of 5RM** (or your **10RM**), by clicking the **edit** icon, and setting the **weight** state var. You can use the RM calculator there to find your 5RM.","**T1**.","**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, multiply it by **0.85**, update the **weight** state variable with that number\n* Tap on the \"New 5RM\" set."],"descriptionExpr":"state.stage == 4 ? 3 : (state.started == 0 ? 1 : 2)","stateMetadata":{},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":true,"weightExpr":"state.weight"}]},{"sets":[{"repsExpr":"3","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"3","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"3","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"3","isAmrap":true,"weightExpr":"state.weight"}]},{"sets":[{"repsExpr":"2","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"2","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"2","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"2","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"2","isAmrap":true,"weightExpr":"state.weight"}]},{"sets":[{"weightExpr":"state.weight","isAmrap":false,"label":"New 5RM","repsExpr":"5"}]}],"name":"Modified T1 Squat","id":"viphktvn","finishDayExpr":"state.started = 1\nif (state.stage < 4 && completedReps >= reps) {\n if (completedReps[ns] - reps[ns] >= 5) {\n state.weight += state.increase5\n } else if (completedReps[ns] - reps[ns] >= 2) {\n state.weight += state.increase24\n } else {\n state.weight += state.increase01\n }\n} else if (state.stage < 4) {\n state.stage = state.stage + 1\n} else {\n state.stage = 1\n}","state":{"weight":{"value":150,"unit":"lb"},"started":0,"increase5":{"value":10,"unit":"lb"},"increase24":{"value":5,"unit":"lb"},"stage":1,"increase01":{"value":2.5,"unit":"lb"}}},{"variationExpr":"state.stage","exerciseType":{"equipment":"barbell","id":"squat"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"description":"**T1**.","reuseLogic":{"states":{}},"descriptions":["**T1**. Set the initial weight to **85% of 5RM** (or your **10RM**), by clicking the **edit** icon, and setting the **weight** state var. You can use the RM calculator there to find your 5RM.","**T1**.","**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, multiply it by **0.85**, update the **weight** state variable with that number\n* Tap on the \"New 5RM\" set."],"descriptionExpr":"state.stage == 4 ? 3 : (state.started == 0 ? 1 : 2)","stateMetadata":{},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":true,"weightExpr":"state.weight"}]},{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":true,"weightExpr":"state.weight"}]},{"sets":[{"repsExpr":"3","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"3","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"3","isAmrap":true,"weightExpr":"state.weight"}]},{"sets":[{"weightExpr":"state.weight","isAmrap":false,"label":"New 5RM","repsExpr":"5"}]}],"name":"Advanced T1 Squat","id":"ygijvhsf","finishDayExpr":"state.started = 1\nif (state.stage < 4 && completedReps >= reps) {\n state.weight += state.increase\n} else if (state.stage < 4) {\n state.stage = state.stage + 1\n} else {\n state.stage = 1\n}","state":{"weight":{"value":150,"unit":"lb"},"started":0,"stage":4,"increase":{"value":10,"unit":"lb"}}},{"variationExpr":"state.stage == 4 ? 2 : 1","exerciseType":{"equipment":"barbell","id":"benchPress"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"description":"**T2**.","reuseLogic":{"states":{}},"descriptions":["**T2**. Start with 30-40% of your T1 weight for that exercise - set the **weight** state variable to that value.","**T2**.","**T2**. Rest week - skip exercise this week."],"descriptionExpr":"state.stage == 4 ? 3 : (state.started == 0 ? 1 : 2)","stateMetadata":{},"variations":[{"sets":[{"repsExpr":"state.stage == 1 ? 8 : (state.stage == 2 ? 6 : 4)","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"state.stage == 1 ? 8 : (state.stage == 2 ? 6 : 4)","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"state.stage == 1 ? 8 : (state.stage == 2 ? 6 : 4)","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"state.stage == 1 ? 8 : (state.stage == 2 ? 6 : 4)","isAmrap":false,"weightExpr":"state.weight"}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"label":"Rest","repsExpr":"0"}]}],"name":"Modified T2 Bench Press","id":"oocbztma","finishDayExpr":"state.started = 1\nif (state.stage < 4 && completedReps >= reps) {\n state.weight += state.increase\n} else if (state.stage == 1) {\n state.stage1weight = state.weight\n state.stage += 1\n} else if (state.stage == 2 || state.stage == 3) {\n state.stage += 1\n} else {\n state.stage = 1\n state.weight = state.stage1weight + state.stage3increase \n}","state":{"weight":{"value":95,"unit":"lb"},"stage3increase":{"value":10,"unit":"lb"},"started":0,"stage":1,"increase":{"value":5,"unit":"lb"},"stage1weight":{"value":95,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"cable","id":"latPulldown"},"warmupSets":[],"description":"**T3**.","reuseLogic":{"states":{}},"descriptions":["**T3**."],"stateMetadata":{},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":true,"weightExpr":"state.weight"}]}],"name":"Modified T3 Lat Pulldown","id":"zxuxopxg","finishDayExpr":"if (completedReps >= reps && completedReps[ns] >= state.repsthreshold) {\n state.weight = state.weight + 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Don't be afraid to choose lighter\n// weights - it'll autobalance in later workouts.\nt3: Bent Over Row / 5x10+ (75%) / 75% / progress: custom() { ...t3: Behind The Neck Press }\n\n// **T3**. Also set your 1RM. Don't be afraid to choose lighter\n// weights - it'll autobalance in later workouts.\nt3: Reverse Fly / 5x10+ (75%) / 75% / progress: custom() { ...t3: Behind The Neck Press }"}]},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":"// **T1**.\nt1: Bench Press / 3x3 (85%), 1x3+ (85%) / 85%\n\n// **T2**.\nt2: Incline Bench Press / 5x5 (72%) / 72%\n\n// **T3**.\nt3: Behind The Neck Press / 5x10+ (75%) / 75%\n\n// **T3**.\nt3: Lateral Raise / 5x10+ (75%) / 75%"},{"name":"Day 2","exerciseText":"// **T1**.\nt1: Squat / 3x3 (85%), 1x3+ (85%) / 85%\n\n// **T2**.\nt2: Stiff Leg Deadlift / 5x5 (72%) / 72%\n\n// **T3**.\nt3: Pull Up / 5x10+ (75%) / 75%\n\n// **T3**.\nt3: Bicep Curl / 5x10+ (75%) / 75%"},{"name":"Day 3","exerciseText":"// **T1**.\nt1: Overhead Press / 3x3 (85%), 1x3+ (85%) / 85%\n\n// **T2**.\nt2: Bench Press Close Grip / 5x5 (72%) / 72%\n\n// **T3**.\nt3: Incline Bench Press / 5x10+ (75%) / 75%\n\n// **T3**.\nt3: Pullover / 5x10+ (75%) / 75%"},{"name":"Day 4","exerciseText":"// **T1**.\nt1: Deadlift / 3x3 (85%), 1x3+ (85%) / 85%\n\n// **T2**.\nt2: Front Squat / 5x5 (72%) / 72%\n\n// **T3**.\nt3: Bent Over Row / 5x10+ (75%) / 75%\n\n// **T3**.\nt3: Reverse Fly / 5x10+ (75%) / 75%"}]},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"t1: Bench Press / 3x4 (82.5%) / 82.5%\nt2: Incline Bench Press / 4x4 (76%), 1x4+ (76%) / 76%\nt3: Behind The Neck Press / 5x10+ (75%) / 75%\nt3: Lateral Raise / 5x10+ (75%) / 75%"},{"name":"Day 2","exerciseText":"t1: Squat / 3x4 (82.5%) / 82.5%\nt2: Stiff Leg Deadlift / 4x4 (76%), 1x4+ (76%) / 76%\nt3: Pull Up / 5x10+ (75%) / 75%\nt3: Bicep Curl / 5x10+ (75%) / 75%"},{"name":"Day 3","exerciseText":"t1: Overhead Press / 3x4 (82.5%) / 82.5%\nt2: Bench Press Close Grip / 4x4 (76%), 1x4+ (76%) / 76%\nt3: Incline Bench Press / 5x10+ (75%) / 75%\nt3: Pullover / 5x10+ (75%) / 75%"},{"name":"Day 4","exerciseText":"t1: Deadlift / 3x4 (82.5%) / 82.5%\nt2: Front Squat / 4x4 (76%), 1x4+ (76%) / 76%\nt3: Bent Over Row / 5x10+ (75%) / 75%\nt3: Reverse Fly / 5x10+ (75%) / 75%"}]},{"name":"Week 4","days":[{"name":"Day 1","exerciseText":"t1: Bench Press / 5x2 (87.5%) / 87.5%\nt2: Incline Bench Press / 4x6 (70%) / 70%\nt3: Behind The Neck Press / 4x10+ (75%) / 75%\nt3: Lateral Raise / 4x10+ (75%) / 75%"},{"name":"Day 2","exerciseText":"t1: Squat / 5x2 (87.5%) / 87.5%\nt2: Stiff Leg Deadlift / 4x6 (70%) / 70%\nt3: Pull Up / 4x10+ (75%) / 75%\nt3: Bicep Curl / 4x10+ (75%) / 75%"},{"name":"Day 3","exerciseText":"t1: Overhead Press / 5x2 (87.5%) / 87.5%\nt2: Bench Press Close Grip / 4x6 (70%) / 70%\nt3: Incline Bench Press / 4x10+ (75%) / 75%\nt3: Pullover / 4x10+ (75%) / 75%"},{"name":"Day 4","exerciseText":"t1: Deadlift / 5x2 (87.5%) / 87.5%\nt2: Front Squat / 4x6 (70%) / 70%\nt3: Bent Over Row / 4x10+ (75%) / 75%\nt3: Reverse Fly / 4x10+ (75%) / 75%"}]},{"name":"Week 5","days":[{"name":"Day 1","exerciseText":"t1: Bench Press / 2x4 (85%), 1x4+ (85%) / 85%\nt2: Incline Bench Press / 4x5 (74%) / 74%\nt3: Behind The Neck Press / 4x10+ (75%) / 75%\nt3: Lateral Raise / 4x10+ (75%) / 75%"},{"name":"Day 2","exerciseText":"t1: Squat / 2x4 (85%), 1x4+ (85%) / 85%\nt2: Stiff Leg Deadlift / 4x5 (74%) / 74%\nt3: Pull Up / 4x10+ (75%) / 75%\nt3: Bicep Curl / 4x10+ (75%) / 75%"},{"name":"Day 3","exerciseText":"t1: Overhead Press / 2x4 (85%), 1x4+ (85%) / 85%\nt2: Bench Press Close Grip / 4x5 (74%) / 74%\nt3: Incline Bench Press / 4x10+ (75%) / 75%\nt3: Pullover / 4x10+ (75%) / 75%"},{"name":"Day 4","exerciseText":"t1: Deadlift / 2x4 (85%), 1x4+ (85%) / 85%\nt2: Front Squat / 4x5 (74%) / 74%\nt3: Bent Over Row / 4x10+ (75%) / 75%\nt3: Reverse Fly / 4x10+ (75%) / 75%"}]},{"name":"Week 6","days":[{"name":"Day 1","exerciseText":"t1: Bench Press / 4x2 (90%) / 90%\nt2: Incline Bench Press / 3x4 (78%), 1x4+ (78%) / 78%\nt3: Behind The Neck Press / 4x10+ (75%) / 75%\nt3: Lateral Raise / 4x10+ (75%) / 75%"},{"name":"Day 2","exerciseText":"t1: Squat / 4x2 (90%) / 90%\nt2: Stiff Leg Deadlift / 3x4 (78%), 1x4+ (78%) / 78%\nt3: Pull Up / 4x10+ (75%) / 75%\nt3: Bicep Curl / 4x10+ (75%) / 75%"},{"name":"Day 3","exerciseText":"t1: Overhead Press / 4x2 (90%) / 90%\nt2: Bench Press Close Grip / 3x4 (78%), 1x4+ (78%) / 78%\nt3: Incline Bench Press / 4x10+ (75%) / 75%\nt3: Pullover / 4x10+ (75%) / 75%"},{"name":"Day 4","exerciseText":"t1: Deadlift / 4x2 (90%) / 90%\nt2: Front Squat / 3x4 (78%), 1x4+ (78%) / 78%\nt3: Bent Over Row / 4x10+ (75%) / 75%\nt3: Reverse Fly / 4x10+ (75%) / 75%"}]},{"name":"Week 7","days":[{"name":"Day 1","exerciseText":"t1: Bench Press / 3x3 (87.5%) / 87.5%\nt2: Incline Bench Press / 3x6 (72%) / 72%\nt3: Behind The Neck Press / 3x10+ (75%) / 75%\nt3: Lateral Raise / 3x10+ (75%) / 75%"},{"name":"Day 2","exerciseText":"t1: Squat / 3x3 (87.5%) / 87.5%\nt2: Stiff Leg Deadlift / 3x6 (72%) / 72%\nt3: Pull Up / 3x10+ (75%) / 75%\nt3: Bicep Curl / 3x10+ (75%) / 75%"},{"name":"Day 3","exerciseText":"t1: Overhead Press / 3x3 (87.5%) / 87.5%\nt2: Bench Press Close Grip / 3x6 (72%) / 72%\nt3: Incline Bench Press / 3x10+ (75%) / 75%\nt3: Pullover / 3x10+ (75%) / 75%"},{"name":"Day 4","exerciseText":"t1: Deadlift / 3x3 (87.5%) / 87.5%\nt2: Front Squat / 3x6 (72%) / 72%\nt3: Bent Over Row / 3x10+ (75%) / 75%\nt3: Reverse Fly / 3x10+ (75%) / 75%"}]},{"name":"Week 8","days":[{"name":"Day 1","exerciseText":"t1: Bench Press / 8x1 (92.5%), 1x1+ (92.5%) / 92.5%\nt2: Incline Bench Press / 3x5 (76%) / 76%\nt3: Behind The Neck Press / 3x10+ (75%) / 75%\nt3: Lateral Raise / 3x10+ (75%) / 75%"},{"name":"Day 2","exerciseText":"t1: Squat / 8x1 (92.5%), 1x1+ (92.5%) / 92.5%\nt2: Stiff Leg Deadlift / 3x5 (76%) / 76%\nt3: Pull Up / 3x10+ (75%) / 75%\nt3: Bicep Curl / 3x10+ (75%) / 75%"},{"name":"Day 3","exerciseText":"t1: Overhead Press / 8x1 (92.5%), 1x1+ (92.5%) / 92.5%\nt2: Bench Press Close Grip / 3x5 (76%) / 76%\nt3: Incline Bench Press / 3x10+ (75%) / 75%\nt3: Pullover / 3x10+ (75%) / 75%"},{"name":"Day 4","exerciseText":"t1: Deadlift / 8x1 (92.5%), 1x1+ (92.5%) / 92.5%\nt2: Front Squat / 3x5 (76%) / 76%\nt3: Bent Over Row / 3x10+ (75%) / 75%\nt3: Reverse Fly / 3x10+ (75%) / 75%"}]},{"name":"Week 9","days":[{"name":"Day 1","exerciseText":"t1: Bench Press / 2x2 (90%), 1x2+ (90%) / 90%\nt2: Incline Bench Press / 2x4 (80%), 1x4+ (80%) / 80%\nt3: Behind The Neck Press / 3x10+ (75%) / 75%\nt3: Lateral Raise / 3x10+ (75%) / 75%"},{"name":"Day 2","exerciseText":"t1: Squat / 2x2 (90%), 1x2+ (90%) / 90%\nt2: Stiff Leg Deadlift / 2x4 (80%), 1x4+ (80%) / 80%\nt3: Pull Up / 3x10+ (75%) / 75%\nt3: Bicep Curl / 3x10+ (75%) / 75%"},{"name":"Day 3","exerciseText":"t1: Overhead Press / 2x2 (90%), 1x2+ (90%) / 90%\nt2: Bench Press Close Grip / 2x4 (80%), 1x4+ (80%) / 80%\nt3: Incline Bench Press / 3x10+ (75%) / 75%\nt3: Pullover / 3x10+ (75%) / 75%"},{"name":"Day 4","exerciseText":"t1: Deadlift / 2x2 (90%), 1x2+ (90%) / 90%\nt2: Front Squat / 2x4 (80%), 1x4+ (80%) / 80%\nt3: Bent Over Row / 3x10+ (75%) / 75%\nt3: Reverse Fly / 3x10+ (75%) / 75%"}]},{"name":"Week 10","days":[{"name":"Day 1","exerciseText":"t1: Bench Press / 1x1 (95%) / 95%\nt2: Incline Bench Press / 4x3 (85%), 1x3+ (85%) / 85%\nt3: Behind The Neck Press / 2x10+ (75%) / 75%\nt3: Lateral Raise / 2x10+ (75%) / 75%"},{"name":"Day 2","exerciseText":"t1: Squat / 1x1 (95%) / 95%\nt2: Stiff Leg Deadlift / 4x3 (85%), 1x3+ (85%) / 85%\nt3: Pull Up / 2x10+ (75%) / 75%\nt3: Bicep Curl / 2x10+ (75%) / 75%"},{"name":"Day 3","exerciseText":"t1: Overhead Press / 1x1 (95%) / 95%\nt2: Bench Press Close Grip / 4x3 (85%), 1x3+ (85%) / 85%\nt3: Incline Bench Press / 2x10+ (75%) / 75%\nt3: Pullover / 2x10+ (75%) / 75%"},{"name":"Day 4","exerciseText":"t1: Deadlift / 1x1 (95%) / 95%\nt2: Front Squat / 4x3 (85%), 1x3+ (85%) / 85%\nt3: Bent Over Row / 2x10+ (75%) / 75%\nt3: Reverse Fly / 2x10+ (75%) / 75%"}]},{"name":"Week 11","days":[{"name":"Day 1","exerciseText":"t1: Bench Press / 3x2 (85%), 1x2+ (85%) / 85%"},{"name":"Day 2","exerciseText":"t1: Squat / 3x2 (85%), 1x2+ (85%) / 85%"},{"name":"Day 3","exerciseText":"t1: Overhead Press / 3x2 (85%), 1x2+ (85%) / 85%"},{"name":"Day 4","exerciseText":"t1: Deadlift / 3x2 (85%), 1x2+ (85%) / 85%"}]},{"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 (by long press on the set), and tap to complete the set.\nt1: Bench Press / 1x1 (95%) / 95%"},{"name":"Day 2","exerciseText":"// **T1**. It's **week 12**, time to test your **1RM**. Do that, and then set the weight\n// you did (by long press on the set), and tap to complete the set.\nt1: Squat / 1x1 (95%) / 95%"},{"name":"Day 3","exerciseText":"// **T1**. It's **week 12**, time to test your **1RM**. Do that, and then set the weight\n// you did (by long press on the set), and tap to complete the set.\nt1: Overhead Press / 1x1 (95%) / 95%"},{"name":"Day 4","exerciseText":"// **T1**. It's **week 12**, time to test your **1RM**. Do that, and then set the weight\n// you did (by long press on the set), and tap to complete the set.\nt1: Deadlift / 1x1 (95%) / 95%"}]}]},"nextDay":1,"isMultiweek":true},{"weeks":[{"name":"Week 1","days":[{"id":"nhzbness"},{"id":"uodgoqvw"},{"id":"vngrxggb"},{"id":"gdoyiigd"}],"id":"yltkojek"},{"name":"Week 2","days":[{"id":"fewhbdih"},{"id":"dbljkvid"},{"id":"qawxucag"},{"id":"rdxcxjng"}],"id":"ratodyio"},{"name":"Week 3","days":[{"id":"msjzdmyi"},{"id":"lidzxjok"},{"id":"ncqaanbd"},{"id":"prruaptn"}],"id":"pzfsrwjc"},{"name":"Week 4","days":[{"id":"kgegpsgb"},{"id":"ndnmeivh"},{"id":"ytidihru"},{"id":"jmyaygml"}],"id":"azerutia"},{"name":"Week 5","days":[{"id":"qbaoiqyr"},{"id":"eiscvdqq"},{"id":"xdsgprey"},{"id":"lsjgptut"}],"id":"dwltlqsb"},{"name":"Week 6","days":[{"id":"zdwgprkj"},{"id":"kvauoczu"},{"id":"oipomxoa"},{"id":"iknqvpme"}],"id":"acgamhca"},{"name":"Week 7","days":[{"id":"ciwhdnzm"},{"id":"xrlalgcb"},{"id":"hlwplrpo"},{"id":"zaaucmbu"}],"id":"jqmpswkd"},{"name":"Week 8","days":[{"id":"kunpzrlu"},{"id":"vcdqggsl"},{"id":"vujanhxj"},{"id":"zwgaaojp"}],"id":"pkatmyuv"},{"name":"Week 9","days":[{"id":"ragfkajl"},{"id":"vemlhlzt"},{"id":"ziefuozs"},{"id":"rgqgfrmm"}],"id":"xyrybefw"},{"name":"Week 10","days":[{"id":"dqjvkttq"},{"id":"gnxpgnfx"},{"id":"vwfhdpfm"},{"id":"dwhozqus"}],"id":"agpsagsy"},{"name":"Week 11","days":[{"id":"dchcdest"},{"id":"spsoacmp"},{"id":"kfwrlyga"},{"id":"mncxntxe"}],"id":"seupfsid"},{"name":"Week 12","days":[{"id":"daemkcxz"},{"id":"vokpqjnw"},{"id":"npsloopy"},{"id":"lyjseole"}],"id":"xjrrqgny"}],"author":"Cody Lefever","clonedAt":1708612773843,"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":[],"exercises":[{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 5 ? 2 : day == 9 ? 3 : day == 13 ? 4 : day == 17 ? 5 : day == 21 ? 6 : day == 25 ? 7 : day == 29 ? 8 : day == 33 ? 9 : day == 37 ? 10 : day == 41 ? 11 : day == 45 ? 12 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"descriptions":["","**T1**. Warmup up to **10 RM** for the first set, then try a 10RM, tap the first\nset and enter the 10RM weight you get. Then, do the drop sets (based on 1RM)","**T1**. 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Then, do the drop sets (based on 1RM)\nSquat / 1x8 80%+ (8RM), 2x6 70% (TM 75%), 1x6+ 70% (TM 75%)\n// **T2a.**\nDeficit Deadlift / 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\nIncline Row / 1x12 68%+ (12RM), 3x8+ 68% (MRS)\n// **T3.** Same as **T2b**, just 18RM\nTriceps Pushdown / 1x18 50%+ (18RM), 3x10+ 50% (MRS)\n// **T3.**\nBent Over Row, Cable / 1x18 50%+ (18RM), 3x10+ 50% (MRS)\n// **T3.**\nHammer Curl, Dumbbell / 1x18 50%+ (18RM), 3x10+ 50% (MRS)"},{"name":"Day 2","exerciseText":"Bench Press / 1x8 80%+ (8RM), 2x6 70% (TM 75%), 1x6+ 70% (TM 75%)\nBench Press Close Grip / 4x8 60% (TM 60%)\nShoulder Press / 1x12 68%+ (12RM), 3x8+ 68% (MRS)\nShrug / 1x18 50%+ (18RM), 3x10+ 50% (MRS)\nPec Deck / 1x18 50%+ (18RM), 3x10+ 50% (MRS)\nFace Pull, Cable / 1x18 50%+ (18RM), 3x10+ 50% (MRS)"},{"name":"Day 3","exerciseText":"Deadlift / 1x8 80%+ (8RM), 2x6 70% (TM 75%), 1x6+ 70% (TM 75%)\nFront Squat / 4x8 60% (TM 60%)\nLat Pulldown / 1x12 68%+ (12RM), 3x8+ 68% (MRS)\nLeg Extension / 1x18 50%+ (18RM), 3x10+ 50% (MRS)\nBent Over One Arm Row / 1x18 50%+ (18RM), 3x10+ 50% (MRS)\nBicep Curl, EZ Bar / 1x18 50%+ (18RM), 3x10+ 50% (MRS)"},{"name":"Day 4","exerciseText":"Overhead Press / 1x8 80%+ (8RM), 2x6 70% (TM 75%), 1x6+ 70% (TM 75%)\nIncline Bench Press / 4x8 60% (TM 60%)\nPush Press / 1x12 68%+ (12RM), 3x8+ 68% (MRS)\nTriceps Pushdown / 1x18 50%+ (18RM), 3x10+ 50% (MRS)\nShrug / 1x18 50%+ (18RM), 3x10+ 50% (MRS)\nIncline Curl / 1x18 50%+ (18RM), 3x10+ 50% (MRS)"}]},{"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)\nSquat / 1x6 85%+ (6RM), 2x4 75% (TM 80%), 1x4+ 75% (TM 80%)\n// **T2a.**\nDeficit Deadlift / 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\nIncline Row / 1x10 73%+ (10RM), 3x6+ 73% (MRS)\n// **T3.** Same as **T2b**, just 16RM\nTriceps Pushdown / 1x16 55%+ (16RM), 3x8+ 55% (MRS)\n// **T3.**\nBent Over Row, Cable / 1x16 55%+ (16RM), 3x8+ 55% (MRS)\n// **T3.**\nHammer Curl, Dumbbell / 1x16 55%+ (16RM), 3x8+ 55% (MRS)"},{"name":"Day 2","exerciseText":"Bench Press / 1x6 85%+ (6RM), 2x4 75% (TM 80%), 1x4+ 75% (TM 80%)\nBench Press Close Grip / 4x6 70% (TM 70%)\nShoulder Press / 1x10 73%+ (10RM), 3x6+ 73% (MRS)\nShrug / 1x16 55%+ (16RM), 3x8+ 55% (MRS)\nPec Deck / 1x16 55%+ (16RM), 3x8+ 55% (MRS)\nFace Pull, Cable / 1x16 55%+ (16RM), 3x8+ 55% (MRS)"},{"name":"Day 3","exerciseText":"Deadlift / 1x6 85%+ (6RM), 2x4 75% (TM 80%), 1x4+ 75% (TM 80%)\nFront Squat / 4x6 70% (TM 70%)\nLat Pulldown / 1x10 73%+ (10RM), 3x6+ 73% (MRS)\nLeg Extension / 1x16 55%+ (16RM), 3x8+ 55% (MRS)\nBent Over One Arm Row / 1x16 55%+ (16RM), 3x8+ 55% (MRS)\nBicep Curl, EZ Bar / 1x16 55%+ (16RM), 3x8+ 55% (MRS)"},{"name":"Day 4","exerciseText":"Overhead Press / 1x6 85%+ (6RM), 2x4 75% (TM 80%), 1x4+ 75% (TM 80%)\nIncline Bench Press / 4x6 70% (TM 70%)\nPush Press / 1x10 73%+ (10RM), 3x6+ 73% (MRS)\nTriceps Pushdown / 1x16 55%+ (16RM), 3x8+ 55% (MRS)\nShrug / 1x16 55%+ (16RM), 3x8+ 55% (MRS)\nIncline Curl / 1x16 55%+ (16RM), 3x8+ 55% (MRS)"}]},{"name":"Week 4","days":[{"name":"Day 1","exerciseText":"// **T1**.\nSquat / 1x4 90%+ (4RM), 2x4 75% (TM 80%), 1x4+ 75% (TM 80%)\n// **T2a.**\nDeficit Deadlift / 5x4 70% (TM 70%)\n// **T2b.**\nIncline Row / 1x8 73%+ (8RM), 3x5+ 73% (MRS)\n// **T3.** Same as **T2b**, just 14RM\nTriceps Pushdown / 1x14 65%+ (14RM), 3x8+ 65% (MRS)\n// **T3.**\nBent Over Row, Cable / 1x14 65%+ (14RM), 3x8+ 65% (MRS)\n// **T3.**\nHammer Curl, Dumbbell / 1x14 65%+ (14RM), 3x8+ 65% (MRS)"},{"name":"Day 2","exerciseText":"Bench Press / 1x4 90%+ (4RM), 2x4 75% (TM 80%), 1x4+ 75% (TM 80%)\nBench Press Close Grip / 5x4 70% (TM 70%)\nShoulder Press / 1x8 73%+ (8RM), 3x5+ 73% (MRS)\nShrug / 1x14 65%+ (14RM), 3x8+ 65% (MRS)\nPec Deck / 1x14 65%+ (14RM), 3x8+ 65% (MRS)\nFace Pull, Cable / 1x14 65%+ (14RM), 3x8+ 65% (MRS)"},{"name":"Day 3","exerciseText":"Deadlift / 1x4 90%+ (4RM), 2x4 75% (TM 80%), 1x4+ 75% (TM 80%)\nFront Squat / 5x4 70% (TM 70%)\nLat Pulldown / 1x8 73%+ (8RM), 3x5+ 73% (MRS)\nLeg Extension / 1x14 65%+ (14RM), 3x8+ 65% (MRS)\nBent Over One Arm Row / 1x14 65%+ (14RM), 3x8+ 65% (MRS)\nBicep Curl, EZ Bar / 1x14 65%+ (14RM), 3x8+ 65% (MRS)"},{"name":"Day 4","exerciseText":"Overhead Press / 1x4 90%+ (4RM), 2x4 75% (TM 80%), 1x4+ 75% (TM 80%)\nIncline Bench Press / 5x4 70% (TM 70%)\nPush Press / 1x8 73%+ (8RM), 3x5+ 73% (MRS)\nTriceps Pushdown / 1x14 65%+ (14RM), 3x8+ 65% (MRS)\nShrug / 1x14 65%+ (14RM), 3x8+ 65% (MRS)\nIncline Curl / 1x14 65%+ (14RM), 3x8+ 65% (MRS)"}]},{"name":"Week 5","days":[{"name":"Day 1","exerciseText":"// **T1**.\nSquat / 1x2 95%+ (2RM), 3x2 80% (TM 85%), 1x2+ 80% (TM 85%)\n// **T2a.**\nDeficit Deadlift / 7x2 80% (TM 80%)\n// **T2b.**\nIncline Row / 1x6 83%+ (6RM), 3x3+ 83% (MRS)\n// **T3.**\nTriceps Pushdown / 1x12 70%+ (12RM), 3x7+ 70% (MRS)\n// **T3.**\nBent Over Row, Cable / 1x12 70%+ (12RM), 3x7+ 70% (MRS)\n// **T3.**\nHammer Curl, Dumbbell / 1x12 70%+ (12RM), 3x7+ 70% (MRS)"},{"name":"Day 2","exerciseText":"Bench Press / 1x2 95%+ (2RM), 3x2 80% (TM 85%), 1x2+ 80% (TM 85%)\nBench Press Close Grip / 7x2 80% (TM 80%)\nShoulder Press / 1x6 83%+ (6RM), 3x3+ 83% (MRS)\nShrug / 1x12 70%+ (12RM), 3x7+ 70% (MRS)\nPec Deck / 1x12 70%+ (12RM), 3x7+ 70% (MRS)\nFace Pull, Cable / 1x12 70%+ (12RM), 3x7+ 70% (MRS)"},{"name":"Day 3","exerciseText":"Deadlift / 1x2 95%+ (2RM), 3x2 80% (TM 85%), 1x2+ 80% (TM 85%)\nFront Squat / 7x2 80% (TM 80%)\nLat Pulldown / 1x6 83%+ (6RM), 3x3+ 83% (MRS)\nLeg Extension / 1x12 70%+ (12RM), 3x7+ 70% (MRS)\nBent Over One Arm Row / 1x12 70%+ (12RM), 3x7+ 70% (MRS)\nBicep Curl, EZ Bar / 1x12 70%+ (12RM), 3x7+ 70% (MRS)"},{"name":"Day 4","exerciseText":"Overhead Press / 1x2 95%+ (2RM), 3x2 80% (TM 85%), 1x2+ 80% (TM 85%)\nIncline Bench Press / 7x2 80% (TM 80%)\nPush Press / 1x6 83%+ (6RM), 3x3+ 83% (MRS)\nTriceps Pushdown / 1x12 70%+ (12RM), 3x7+ 70% (MRS)\nShrug / 1x12 70%+ (12RM), 3x7+ 70% (MRS)\nIncline Curl / 1x12 70%+ (12RM), 3x7+ 70% (MRS)"}]},{"name":"Week 6","days":[{"name":"Day 1","exerciseText":"// **T1**. Testing your 1RM! This set will update 1RM of this exercise.\nSquat / 1x1 100%+ (1RM)\nTriceps Pushdown / 1x10 75%+ (10RM), 3x5+ 75% (MRS)\nBent Over Row, Cable / 1x10 75%+ (10RM), 3x5+ 75% (MRS)\nHammer Curl, Dumbbell / 1x10 75%+ (10RM), 3x5+ 75% (MRS)"},{"name":"Day 2","exerciseText":"// **T1**. Testing your 1RM! This set will update 1RM of this exercise.\nBench Press / 1x1 100%+ (1RM)\nShrug / 1x10 75%+ (10RM), 3x5+ 75% (MRS)\nPec Deck / 1x10 75%+ (10RM), 3x5+ 75% (MRS)\nFace Pull, Cable / 1x10 75%+ (10RM), 3x5+ 75% (MRS)"},{"name":"Day 3","exerciseText":"// **T1**. Testing your 1RM! This set will update 1RM of this exercise.\nDeadlift / 1x1 100%+ (1RM)\nLeg Extension / 1x10 75%+ (10RM), 3x5+ 75% (MRS)\nBent Over One Arm Row / 1x10 75%+ (10RM), 3x5+ 75% (MRS)\nBicep Curl, EZ Bar / 1x10 75%+ (10RM), 3x5+ 75% (MRS)"},{"name":"Day 4","exerciseText":"// **T1**. Testing your 1RM! This set will update 1RM of this exercise.\nOverhead Press / 1x1 100%+ (1RM)\nTriceps Pushdown / 1x10 75%+ (10RM), 3x5+ 75% (MRS)\nShrug / 1x10 75%+ (10RM), 3x5+ 75% (MRS)\nIncline Curl / 1x10 75%+ (10RM), 3x5+ 75% (MRS)"}]},{"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.\nSquat / 1x6 85%+ (6RM), 4x3 72.5% (6RM 85%), 1x3+ 72.5% (6RM 85%)\nDeficit Deadlift / 6x5 70% (TM 70%)\nIncline Row / 1x12 68%+ (12RM), 3x8+ 68% (MRS)"},{"name":"Day 2","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.\nBench Press / 1x4 90%+ (4RM), 2x4 75% (TM 80%), 1x4+ 75% (TM 80%)\nBench Press Close Grip / 6x5 70% (TM 70%)\nShoulder Press / 1x12 68%+ (12RM), 3x8+ 68% (MRS)"},{"name":"Day 3","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.\nDeadlift / 1x4 90%+ (4RM), 2x4 75% (TM 80%), 1x4+ 75% (TM 80%)\nFront Squat / 6x5 70% (TM 70%)\nLat Pulldown / 1x12 68%+ (12RM), 3x8+ 68% (MRS)"},{"name":"Day 4","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.\nOverhead Press / 1x4 90%+ (4RM), 2x4 75% (TM 80%), 1x4+ 75% (TM 80%)\nIncline Bench Press / 6x5 70% (TM 70%)\nPush Press / 1x12 68%+ (12RM), 3x8+ 68% (MRS)"}]},{"name":"Week 8","days":[{"name":"Day 1","exerciseText":"// **T1**.\nSquat / 1x4 90%+ (4RM), 4x2 75% (4RM 85%), 1x2+ 75% (4RM 85%)\nDeficit Deadlift / 5x5 75% (TM 75%)\nIncline Row / 1x10 73%+ (10RM), 3x6+ 73% (MRS)\nTriceps Pushdown / 1x18 50%+ (18RM), 3x10+ 50% (MRS)\nBent Over Row, Cable / 1x18 50%+ (18RM), 3x10+ 50% (MRS)\nHammer Curl / 1x18 50%+ (18RM), 3x10+ 50% (MRS)"},{"name":"Day 2","exerciseText":"// **T1**.\nBench Press / 1x4 90%+ (4RM), 4x2 75% (4RM 85%), 1x2+ 75% (4RM 85%)\nBench Press Close Grip / 5x5 75% (TM 75%)\nShoulder Press / 1x10 73%+ (10RM), 3x6+ 73% (MRS)\nShrug / 1x18 50%+ (18RM), 3x10+ 50% (MRS)\nPec Deck / 1x18 50%+ (18RM), 3x10+ 50% (MRS)\nFace Pull, Cable / 1x18 50%+ (18RM), 3x10+ 50% (MRS)"},{"name":"Day 3","exerciseText":"// **T1**.\nDeadlift / 1x4 90%+ (4RM), 4x2 75% (4RM 85%), 1x2+ 75% (4RM 85%)\nFront Squat / 5x5 75% (TM 75%)\nLat Pulldown / 1x10 73%+ (10RM), 3x6+ 73% (MRS)\nLeg Extension / 1x18 50%+ (18RM), 3x10+ 50% (MRS)\nBent Over One Arm Row / 1x18 50%+ (18RM), 3x10+ 50% (MRS)\nBicep Curl, EZ Bar / 1x18 50%+ (18RM), 3x10+ 50% (MRS)"},{"name":"Day 4","exerciseText":"// **T1**.\nOverhead Press / 1x4 90%+ (4RM), 4x2 75% (4RM 85%), 1x2+ 75% (4RM 85%)\nIncline Bench Press / 5x5 75% (TM 75%)\nPush Press / 1x10 73%+ (10RM), 3x6+ 73% (MRS)\nTriceps Pushdown / 1x18 50%+ (18RM), 3x10+ 50% (MRS)\nShrug / 1x18 50%+ (18RM), 3x10+ 50% (MRS)\nIncline Curl / 1x18 50%+ (18RM), 3x10+ 50% (MRS)"}]},{"name":"Week 9","days":[{"name":"Day 1","exerciseText":"Squat / 1x2 95%+ (2RM), 4x1 80% (2RM 85%), 1x1+ 80% (2RM 85%)\nDeficit Deadlift / 5x4 80% (TM 80%)\nIncline Row / 1x8 78%+ (8RM), 3x4+ 78% (MRS)\nTriceps Pushdown / 1x16 55%+ (16RM), 3x8+ 55% (MRS)\nBent Over Row, Cable / 1x16 55%+ (16RM), 3x8+ 55% (MRS)\nHammer Curl / 1x16 55%+ (16RM), 3x8+ 55% (MRS)"},{"name":"Day 2","exerciseText":"Bench Press / 1x2 95%+ (2RM), 4x1 80% (2RM 85%), 1x1+ 80% (2RM 85%)\nBench Press Close Grip / 5x4 80% (TM 80%)\nShoulder Press / 1x8 78%+ (8RM), 3x4+ 78% (MRS)\nShrug / 1x16 55%+ (16RM), 3x8+ 55% (MRS)\nPec Deck / 1x16 55%+ (16RM), 3x8+ 55% (MRS)\nFace Pull, Cable / 1x16 55%+ (16RM), 3x8+ 55% (MRS)"},{"name":"Day 3","exerciseText":"Deadlift / 1x2 95%+ (2RM), 4x1 80% (2RM 85%), 1x1+ 80% (2RM 85%)\nFront Squat / 5x4 80% (TM 80%)\nLat Pulldown / 1x8 78%+ (8RM), 3x4+ 78% (MRS)\nLeg Extension / 1x16 55%+ (16RM), 3x8+ 55% (MRS)\nBent Over One Arm Row / 1x16 55%+ (16RM), 3x8+ 55% (MRS)\nBicep Curl, EZ Bar / 1x16 55%+ (16RM), 3x8+ 55% (MRS)"},{"name":"Day 4","exerciseText":"Overhead Press / 1x2 95%+ (2RM), 4x1 80% (2RM 85%), 1x1+ 80% (2RM 85%)\nIncline Bench Press / 5x4 80% (TM 80%)\nPush Press / 1x8 78%+ (8RM), 3x4+ 78% (MRS)\nTriceps Pushdown / 1x16 55%+ (16RM), 3x8+ 55% (MRS)\nShrug / 1x16 55%+ (16RM), 3x8+ 55% (MRS)\nIncline Curl / 1x16 55%+ (16RM), 3x8+ 55% (MRS)"}]},{"name":"Week 10","days":[{"name":"Day 1","exerciseText":"Squat / 1x5 85%+ (5RM), 2x2 75% (5RM 90%), 1x2+ 75% (5RM 90%)\nDeficit Deadlift / 6x3 82.5% (TM 82.5%)\nIncline Row / 1x6 83%+ (6RM), 3x3+ 83% (MRS)\nTriceps Pushdown / 1x14 65%+ (14RM), 3x8+ 65% (MRS)\nBent Over Row, Cable / 1x14 65%+ (14RM), 3x8+ 65% (MRS)\nHammer Curl / 1x14 65%+ (14RM), 3x8+ 65% (MRS)"},{"name":"Day 2","exerciseText":"Bench Press / 1x5 85%+ (5RM), 2x2 75% (5RM 90%), 1x2+ 75% (5RM 90%)\nBench Press Close Grip / 6x3 82.5% (TM 82.5%)\nShoulder Press / 1x6 83%+ (6RM), 3x3+ 83% (MRS)\nShrug / 1x14 65%+ (14RM), 3x8+ 65% (MRS)\nPec Deck / 1x14 65%+ (14RM), 3x8+ 65% (MRS)\nFace Pull, Cable / 1x14 65%+ (14RM), 3x8+ 65% (MRS)"},{"name":"Day 3","exerciseText":"Deadlift / 1x5 85%+ (5RM), 2x2 75% (5RM 90%), 1x2+ 75% (5RM 90%)\nFront Squat / 6x3 82.5% (TM 82.5%)\nLat Pulldown / 1x6 83%+ (6RM), 3x3+ 83% (MRS)\nLeg Extension / 1x14 65%+ (14RM), 3x8+ 65% (MRS)\nBent Over One Arm Row / 1x14 65%+ (14RM), 3x8+ 65% (MRS)\nBicep Curl, EZ Bar / 1x14 65%+ (14RM), 3x8+ 65% (MRS)"},{"name":"Day 4","exerciseText":"Overhead Press / 1x5 85%+ (5RM), 2x2 75% (5RM 90%), 1x2+ 75% (5RM 90%)\nIncline Bench Press / 6x3 82.5% (TM 82.5%)\nPush Press / 1x6 83%+ (6RM), 3x3+ 83% (MRS)\nTriceps Pushdown / 1x14 65%+ (14RM), 3x8+ 65% (MRS)\nShrug / 1x14 65%+ (14RM), 3x8+ 65% (MRS)\nIncline Curl / 1x14 65%+ (14RM), 3x8+ 65% (MRS)"}]},{"name":"Week 11","days":[{"name":"Day 1","exerciseText":"Squat / 1x3 92%+ (3RM), 2x1 82% (3RM 90%), 1x1+ 82% (3RM 90%)\nDeficit Deadlift / 7x2 85% (TM 85%)\nTriceps Pushdown / 1x12 70%+ (12RM), 3x7+ 70% (MRS)\nBent Over Row, Cable / 1x12 70%+ (12RM), 3x7+ 70% (MRS)\nHammer Curl / 1x12 70%+ (12RM), 3x7+ 70% (MRS)"},{"name":"Day 2","exerciseText":"Bench Press / 1x3 92%+ (3RM), 2x1 82% (3RM 90%), 1x1+ 82% (3RM 90%)\nBench Press Close Grip / 7x2 85% (TM 85%)\nShrug / 1x12 70%+ (12RM), 3x7+ 70% (MRS)\nPec Deck / 1x12 70%+ (12RM), 3x7+ 70% (MRS)\nFace Pull, Cable / 1x12 70%+ (12RM), 3x7+ 70% (MRS)"},{"name":"Day 3","exerciseText":"Deadlift / 1x3 92%+ (3RM), 2x1 82% (3RM 90%), 1x1+ 82% (3RM 90%)\nFront Squat / 7x2 85% (TM 85%)\nLeg Extension / 1x12 70%+ (12RM), 3x7+ 70% (MRS)\nBent Over One Arm Row / 1x12 70%+ (12RM), 3x7+ 70% (MRS)\nBicep Curl, EZ Bar / 1x12 70%+ (12RM), 3x7+ 70% (MRS)"},{"name":"Day 4","exerciseText":"Overhead Press / 1x3 92%+ (3RM), 2x1 82% (3RM 90%), 1x1+ 82% (3RM 90%)\nIncline Bench Press / 7x2 85% (TM 85%)\nTriceps Pushdown / 1x12 70%+ (12RM), 3x7+ 70% (MRS)\nShrug / 1x12 70%+ (12RM), 3x7+ 70% (MRS)\nIncline Curl / 1x12 70%+ (12RM), 3x7+ 70% (MRS)"}]},{"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.\nSquat / 1x1 100%+ (1RM)"},{"name":"Day 2","exerciseText":"// **T1**. It's week 12 - last week, it's time to test your 1RM! This set will update 1RM of this exercise.\nBench Press / 1x1 100%+ (1RM)"},{"name":"Day 3","exerciseText":"// **T1**. It's week 12 - last week, it's time to test your 1RM! This set will update 1RM of this exercise.\nDeadlift / 1x1 100%+ (1RM)"},{"name":"Day 4","exerciseText":"// **T1**. It's week 12 - last week, it's time to test your 1RM! This set will update 1RM of this exercise.\nOverhead Press / 1x1 100%+ (1RM)"}]}]},"nextDay":1,"isMultiweek":true},{"weeks":[{"name":"Week 1","days":[{"id":"fokonllf"},{"id":"xgugddta"},{"id":"ybqmpvqf"},{"id":"bnugqipp"},{"id":"rvepwkto"}],"id":"ictmbxhi"},{"name":"Week 2","days":[{"id":"guneqjym"},{"id":"yrrclhaw"},{"id":"lgxbwirm"},{"id":"spjvmsqo"},{"id":"zbhyrimk"}],"id":"cllphtfa"},{"name":"Week 3","days":[{"id":"mncxbtjh"},{"id":"grziwduw"},{"id":"yklykuzi"},{"id":"xfhbeqpb"},{"id":"ohiyhuhf"}],"id":"xbmdxrpy"},{"name":"Week 4","days":[{"id":"lpcvzmle"},{"id":"zcshqvly"},{"id":"xlrvipcl"},{"id":"jmczwahg"},{"id":"nzivalyw"}],"id":"fkjsmstx"},{"name":"Week 5","days":[{"id":"xpdfhhgu"},{"id":"fbqtzmmx"},{"id":"fhztzyfw"},{"id":"xkkxiggk"},{"id":"sxjadxya"}],"id":"akdvrfwa"},{"name":"Week 6","days":[{"id":"yrnoomls"},{"id":"hnhfwrus"},{"id":"qlgmpnnx"},{"id":"mrpzgsni"},{"id":"myddpzts"}],"id":"ynlktbhk"},{"name":"Week 7","days":[{"id":"igcfxlzl"},{"id":"ychbrqyk"},{"id":"xpecdmid"},{"id":"altfhtsn"},{"id":"efhdljih"}],"id":"kojjzqmo"},{"name":"Week 8","days":[{"id":"cfenuoxv"},{"id":"tnyoxbog"},{"id":"svhqxqhc"},{"id":"czxdgirk"},{"id":"zapacjbr"}],"id":"wnkhavpy"},{"name":"Week 9","days":[{"id":"eorhbafp"},{"id":"kheffquk"},{"id":"enfegiyu"},{"id":"tstosjzj"},{"id":"xvyqrymy"}],"id":"uvoifvyo"}],"author":"Cody Lefever","clonedAt":1708612859630,"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. 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Pause Squat.\nt2: Squat / 6x3 67%, 1x3+ 67% / 120s\n// **T3**\nt3: Shoulder Press / 1x12-15 60%+, 4x1+ 60% / 60s / update: custom() { ...t3: Seated Row }\n// **T3**\nt3: Lateral Raise / 1x12-15 60%+, 4x1+ 60% / 60s / update: custom() { ...t3: Seated Row }\n// **T3**\nt3: Pec Deck / 1x12-15 60%+, 4x1+ 60% / 60s / update: custom() { ...t3: Seated Row }"},{"name":"Day 3","exerciseText":"// **T1**. 3\" Deficit Deadlift\nt1: Deadlift / 2x4 71%, 1x4+ 71% / 180s\n// **T2**\nt2: Legs Up Bench Press / 3x10 57%, 1x10+ 57% / 120s\n// **T3**\nt3: Pull Up / 1x12-15 60%+, 4x1+ 60% / 60s / update: custom() { ...t3: Seated Row }\n// **T3**\nt3: Reverse Hyperextension / 1x12-15 60%+, 4x1+ 60% / 60s / update: custom() { ...t3: Seated Row }\n// **T3**\nt3: Reverse Fly / 1x12-15 60%+, 4x1+ 60% / 60s / update: custom() { ...t3: Seated Row }"},{"name":"Day 4","exerciseText":"// **T1**\nt1: Sling Shot Bench Press / 2x4 86%, 1x4+ 86% / 180s\n// **T2**\nt2: Deadlift / 6x3 67%, 1x3+ 67% / 120s\n// **T3**\nt3: Incline Bench Press Wide Grip / 1x12-15 60%+, 4x1+ 60% / 60s / update: custom() { ...t3: Seated Row }\n// **T3**\nt3: Chest Dip / 1x12-15 60%+, 4x1+ 60% / 60s / update: custom() { ...t3: Seated Row }\n// **T3**\nt3: Triceps Extension / 1x12-15 60%+, 4x1+ 60% / 60s / update: custom() { ...t3: Seated Row }"},{"name":"Day 5","exerciseText":"// **T1**\nt1: Safety Squat Bar Squat / 2x4 67%, 1x4+ 67% / 180s\n// **T2**\nt2: Bench Press Close Grip / 3x10 62%, 1x10+ 62% / 120s\n// **T3**\nt3: Stiff Leg Deadlift / 1x12-15 60%+, 4x1+ 60% / 60s / update: custom() { ...t3: Seated Row }\n// **T3**\nt3: Lunge / 1x12-15 60%+, 4x1+ 60% / 60s / update: custom() { ...t3: Seated Row }\n// **T3**\nt3: Lat Pulldown / 1x12-15 60%+, 4x1+ 60% / 60s / 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\n// **T3**\nt3: Bicep Curl / 1x12-15 60%+, 4x1+ 60% / 64s\n// **T3**\nt3: Seated Leg Curl / 1x12-15 60%+, 4x1+ 60% / 64s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 3x3 86%, 1x3+ 86% / 190s\nt2: Squat / 8x2 71% / 128s\nt3: Shoulder Press / 1x12-15 60%+, 4x1+ 60% / 64s\nt3: Lateral Raise / 1x12-15 60%+, 4x1+ 60% / 64s\nt3: Pec Deck / 1x12-15 60%+, 4x1+ 60% / 64s"},{"name":"Day 3","exerciseText":"t1: Deadlift / 3x3 76%, 1x3+ 76% / 190s\nt2: Legs Up Bench Press / 4x8 62% / 128s\nt3: Pull Up / 1x12-15 60%+, 4x1+ 60% / 64s\nt3: Reverse Hyperextension / 1x12-15 60%+, 4x1+ 60% / 64s\nt3: Reverse Fly / 1x12-15 60%+, 4x1+ 60% / 64s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 3x3 90%, 1x3+ 90% / 190s\nt2: Deadlift / 8x2 73% / 128s\nt3: Incline Bench Press Wide Grip / 1x12-15 60%+, 4x1+ 60% / 64s\nt3: Chest Dip / 1x12-15 60%+, 4x1+ 60% / 64s\nt3: Triceps Extension / 1x12-15 60%+, 4x1+ 60% / 64s"},{"name":"Day 5","exerciseText":"t1: Safety Squat Bar Squat / 3x3 71%, 1x3+ 71% / 190s\nt2: Bench Press Close Grip / 4x8 67% / 128s\nt3: Stiff Leg Deadlift / 1x12-15 60%+, 4x1+ 60% / 64s\nt3: Lunge / 1x12-15 60%+, 4x1+ 60% / 64s\nt3: Lat Pulldown / 1x12-15 60%+, 4x1+ 60% / 64s"}]},{"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\nt3: Bicep Curl / 1x10-12 68%+, 3x1+ 68% / 68s\nt3: Seated Leg Curl / 1x10-12 68%+, 3x1+ 68% / 68s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 4x2 90%, 1x2+ 90% / 200s\nt2: Squat / 10x1 76% / 136s\nt3: Shoulder Press / 1x10-12 68%+, 3x1+ 68% / 68s\nt3: Lateral Raise / 1x10-12 68%+, 3x1+ 68% / 68s\nt3: Pec Deck / 1x10-12 68%+, 3x1+ 68% / 68s"},{"name":"Day 3","exerciseText":"t1: Deadlift / 4x2 81%, 1x2+ 81% / 200s\nt2: Legs Up Bench Press / 4x6 67% / 136s\nt3: Pull Up / 1x10-12 68%+, 3x1+ 68% / 68s\nt3: Reverse Hyperextension / 1x10-12 68%+, 3x1+ 68% / 68s\nt3: Reverse Fly / 1x10-12 68%+, 3x1+ 68% / 68s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 4x2 95%, 1x2+ 95% / 200s\nt2: Deadlift / 10x1 78% / 136s\nt3: Incline Bench Press Wide Grip / 1x10-12 68%+, 3x1+ 68% / 68s\nt3: Chest Dip / 1x10-12 68%+, 3x1+ 68% / 68s\nt3: Triceps Extension / 1x10-12 68%+, 3x1+ 68% / 68s"},{"name":"Day 5","exerciseText":"t1: Safety Squat Bar Squat / 4x2 76%, 1x2+ 76% / 200s\nt2: Bench Press Close Grip / 4x6 71% / 136s\nt3: Stiff Leg Deadlift / 1x10-12 68%+, 3x1+ 68% / 68s\nt3: Lunge / 1x10-12 68%+, 3x1+ 68% / 68s\nt3: Lat Pulldown / 1x10-12 68%+, 3x1+ 68% / 68s"}]},{"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\nt3: Bicep Curl / 1x10-12 68%+, 3x1+ 68% / 72s\nt3: Seated Leg Curl / 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\nt3: Shoulder Press / 1x10-12 68%+, 3x1+ 68% / 72s\nt3: Lateral Raise / 1x10-12 68%+, 3x1+ 68% / 72s\nt3: Pec Deck / 1x10-12 68%+, 3x1+ 68% / 72s"},{"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\nt3: Pull Up / 1x10-12 68%+, 3x1+ 68% / 72s\nt3: Reverse Hyperextension / 1x10-12 68%+, 3x1+ 68% / 72s\nt3: Reverse Fly / 1x10-12 68%+, 3x1+ 68% / 72s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 1x3 88%, 1x2 90%, 4x1 93%, 1x1+ 93% / 210s\nt2: Deadlift / 4x5 84%, 1x5+ 84% / 144s\nt3: Incline Bench Press Wide Grip / 1x10-12 68%+, 3x1+ 68% / 72s\nt3: Chest Dip / 1x10-12 68%+, 3x1+ 68% / 72s\nt3: Triceps Extension / 1x10-12 68%+, 3x1+ 68% / 72s"},{"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\nt3: Stiff Leg Deadlift / 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Pause Squat\nt2: Squat / 6x3 67%, 1x3+ 67% / 120s\n// **T3**\nt3: Shoulder Press / 1x12-15 60%+, 4x1+ 60% / 60s / update: custom() { ...t3: Seated Row }\n// **T3**\nt3: Lateral Raise / 1x12-15 60%+, 4x1+ 60% / 60s / update: custom() { ...t3: Seated Row }\n// **T3**\nt3: Pec Deck / 1x12-15 60%+, 4x1+ 60% / 60s / update: custom() { ...t3: Seated Row }"},{"name":"Day 3","exerciseText":"// **T1**. 3\" Deficit Deadlift\nt1: Deadlift / 2x4 71%, 1x4+ 71% / 180s\n// **T2**\nt2: Legs Up Bench Press / 3x10 57%, 1x10+ 57% / 120s\n// **T3**\nt3: Pull Up / 1x12-15 60%+, 4x1+ 60% / 60s / update: custom() { ...t3: Seated Row }\n// **T3**\nt3: Reverse Hyperextension / 1x12-15 60%+, 4x1+ 60% / 60s / update: custom() { ...t3: Seated Row }\n// **T3**\nt3: Reverse Fly / 1x12-15 60%+, 4x1+ 60% / 60s / update: custom() { ...t3: Seated Row }"},{"name":"Day 4","exerciseText":"// **T1**\nt1: Sling Shot Bench Press / 2x4 86%, 1x4+ 86% / 180s\n// **T2**. Paused Deadlift\nt2: Deadlift / 6x3 57%, 1x3+ 57% / 120s\n// **T3**\nt3: Incline Bench Press Wide Grip / 1x12-15 60%+, 4x1+ 60% / 60s / update: custom() { ...t3: Seated Row }\n// **T3**\nt3: Chest Dip / 1x12-15 60%+, 4x1+ 60% / 60s / update: custom() { ...t3: Seated Row }\n// **T3**\nt3: Triceps Extension / 1x12-15 60%+, 4x1+ 60% / 60s / update: custom() { ...t3: Seated Row }"},{"name":"Day 5","exerciseText":"// **T1**\nt1: Front Squat / 2x4 81%, 1x4+ 81% / 180s\n// **T2**\nt2: Bench Press Close Grip / 3x10 62%, 1x10+ 62% / 120s\n// **T3**\nt3: Stiff Leg Deadlift / 1x12-15 60%+, 4x1+ 60% / 60s / update: custom() { ...t3: Seated Row }\n// **T3**\nt3: Lunge / 1x12-15 60%+, 4x1+ 60% / 60s / update: custom() { ...t3: Seated Row }\n// **T3**\nt3: Lat Pulldown / 1x12-15 60%+, 4x1+ 60% / 60s / 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\n// **T3**\nt3: Bicep Curl / 1x12-15 60%+, 4x1+ 60% / 64s\n// **T3**\nt3: Seated Leg Curl / 1x12-15 60%+, 4x1+ 60% / 64s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 3x3 86%, 1x3+ 86% / 190s\nt2: Squat / 8x2 71% / 128s\nt3: Shoulder Press / 1x12-15 60%+, 4x1+ 60% / 64s\nt3: Lateral Raise / 1x12-15 60%+, 4x1+ 60% / 64s\nt3: Pec Deck / 1x12-15 60%+, 4x1+ 60% / 64s"},{"name":"Day 3","exerciseText":"t1: Deadlift / 3x3 76%, 1x3+ 76% / 190s\nt2: Legs Up Bench Press / 4x8 62% / 128s\nt3: Pull Up / 1x12-15 60%+, 4x1+ 60% / 64s\nt3: Reverse Hyperextension / 1x12-15 60%+, 4x1+ 60% / 64s\nt3: Reverse Fly / 1x12-15 60%+, 4x1+ 60% / 64s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 3x3 90%, 1x3+ 90% / 190s\nt2: Deadlift / 8x2 62% / 128s\nt3: Incline Bench Press Wide Grip / 1x12-15 60%+, 4x1+ 60% / 64s\nt3: Chest Dip / 1x12-15 60%+, 4x1+ 60% / 64s\nt3: Triceps Extension / 1x12-15 60%+, 4x1+ 60% / 64s"},{"name":"Day 5","exerciseText":"t1: Front Squat / 3x3 86%, 1x3+ 86% / 190s\nt2: Bench Press Close Grip / 4x8 67% / 128s\nt3: Stiff Leg Deadlift / 1x12-15 60%+, 4x1+ 60% / 64s\nt3: Lunge / 1x12-15 60%+, 4x1+ 60% / 64s\nt3: Lat Pulldown / 1x12-15 60%+, 4x1+ 60% / 64s"}]},{"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\nt3: Bicep Curl / 1x8-10 73%+, 3x1+ 73% / 68s\nt3: Seated Leg Curl / 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\nt3: Shoulder Press / 1x8-10 73%+, 3x1+ 73% / 68s\nt3: Lateral Raise / 1x8-10 73%+, 3x1+ 73% / 68s\nt3: Pec Deck / 1x8-10 73%+, 3x1+ 73% / 68s"},{"name":"Day 3","exerciseText":"// **T1**. 2\" Deficit Deadlift\nt1: Deadlift / 4x2 81%, 1x2+ 81% / 200s\nt2: Legs Up Bench Press / 4x6 67% / 136s\nt3: Pull Up / 1x8-10 73%+, 3x1+ 73% / 68s\nt3: Reverse Hyperextension / 1x8-10 73%+, 3x1+ 73% / 68s\nt3: Reverse Fly / 1x8-10 73%+, 3x1+ 73% / 68s"},{"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\nt3: Incline Bench Press Wide Grip / 1x8-10 73%+, 3x1+ 73% / 68s\nt3: Chest Dip / 1x8-10 73%+, 3x1+ 73% / 68s\nt3: Triceps Extension / 1x8-10 73%+, 3x1+ 73% / 68s"},{"name":"Day 5","exerciseText":"t1: Front Squat / 1x3 83%, 1x2 88%, 2x1 93%, 1x1+ 93% / 200s\nt2: Bench Press Close Grip / 4x6 71% / 136s\nt3: Stiff Leg Deadlift / 1x8-10 73%+, 3x1+ 73% / 68s\nt3: Lunge / 1x8-10 73%+, 3x1+ 73% / 68s\nt3: Lat Pulldown / 1x8-10 73%+, 3x1+ 73% / 68s"}]},{"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\nt3: Bicep Curl / 1x6-8 79%+, 2x1+ 79% / 72s\nt3: Seated Leg Curl / 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\nt3: Shoulder Press / 1x6-8 79%+, 2x1+ 79% / 72s\nt3: Lateral Raise / 1x6-8 79%+, 2x1+ 79% / 72s\nt3: Pec Deck / 1x6-8 79%+, 2x1+ 79% / 72s"},{"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\nt3: Pull Up / 1x6-8 79%+, 2x1+ 79% / 72s\nt3: Reverse Hyperextension / 1x6-8 79%+, 2x1+ 79% / 72s\nt3: Reverse Fly / 1x6-8 79%+, 2x1+ 79% / 72s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 4x1 95%, 1x1+ 95% / 210s\n// **T2**\nt2: Deadlift / 4x5 71%, 1x5+ 71% / 144s\nt3: Incline Bench Press Wide Grip / 1x6-8 79%+, 2x1+ 79% / 72s\nt3: Chest Dip / 1x6-8 79%+, 2x1+ 79% / 72s\nt3: Triceps Extension / 1x6-8 79%+, 2x1+ 79% / 72s"},{"name":"Day 5","exerciseText":"t1: Front Squat / 4x1 90%, 1x1+ 90% / 210s\nt2: Bench Press Close Grip / 4x5 76%, 1x5+ 76% / 144s\nt3: Stiff Leg Deadlift / 1x6-8 79%+, 2x1+ 79% / 72s\nt3: Lunge / 1x6-8 79%+, 2x1+ 79% / 72s\nt3: Lat Pulldown / 1x6-8 79%+, 2x1+ 79% / 72s"}]},{"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\nt3: Bicep Curl / 1x10 73%+ / 76s\nt3: Seated Leg Curl / 1x10 73%+ / 76s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 1x3 86%, 1x2 90%, 1x1+ 95% / 220s\nt2: Squat / 1x1+ 57% / 152s\nt3: Shoulder Press / 1x10 73%+ / 76s\nt3: Lateral Raise / 1x10 73%+ / 76s\nt3: Pec Deck / 1x10 73%+ / 76s"},{"name":"Day 3","exerciseText":"// **T1**\nt1: Deadlift / 1x3 86%, 1x2 90%, 1x1+ 95% / 220s\nt2: Legs Up Bench Press / 1x1+ 52% / 152s\nt3: Pull Up / 1x10 73%+ / 76s\nt3: Reverse Hyperextension / 1x10 73%+ / 76s\nt3: Reverse Fly / 1x10 73%+ / 76s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 1x3 90%, 1x2 95%, 1x1+ 100% / 220s\nt2: Deadlift / 1x1+ 52% / 152s\nt3: Incline Bench Press Wide Grip / 1x10 73%+ / 76s\nt3: Chest Dip / 1x10 73%+ / 76s\nt3: Triceps Extension / 1x10 73%+ / 76s"},{"name":"Day 5","exerciseText":"t1: Front Squat / 1x3 86%, 1x2 90%, 1x1+ 95% / 220s\nt2: Bench Press Close Grip / 1x1+ 57% / 152s\nt3: Stiff Leg Deadlift / 1x10 73%+ / 76s\nt3: Lunge / 1x10 73%+ / 76s\nt3: Lat Pulldown / 1x10 73%+ / 76s"}]}]},"nextDay":1,"isMultiweek":true},{"weeks":[{"name":"Week 1","days":[{"id":"chhjmgge"},{"id":"igaxvfxd"},{"id":"hfjfhswk"},{"id":"nnwmrgis"},{"id":"vneexjbd"}],"id":"osgwhjoi"}],"author":"Cody Lefever","clonedAt":1708613369194,"description":"<p>VDIP - Volume-dependent Instensity Progression. 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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"],"descriptionExpr":"day == 1 ? 2 : 1","variations":[{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"6","minRepsExpr":"3","timerExpr":"180","askWeight":false}]}],"name":"t1: Squat","id":"mbzkwkng","state":{},"finishDayExpr":"{~\n if (completedReps >= reps && numberOfSets == 7) {\n weights += 5lb\n }\n~}","updateDayExpr":"{~\n if (setIndex == 1) {\n numberOfSets = completedReps[1] + 1\n sets(2, 99, 1, 1, 0, weights[1], 180, 0, 0)\n }\n~}","enableRpe":false,"enableRepRanges":true},{"quickAddSets":true,"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"romanianDeadlift"},"descriptions":["","**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"],"descriptionExpr":"day == 1 ? 2 : 1","variations":[{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"10","minRepsExpr":"6","timerExpr":"120","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","timerExpr":"120","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","timerExpr":"120","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","timerExpr":"120","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","timerExpr":"120","askWeight":false}]}],"name":"t2: Romanian Deadlift","id":"iopldhpp","state":{},"finishDayExpr":"{~\n if (completedReps >= reps) {\n weights += 5lb\n }\n~}","updateDayExpr":"{~\n if (setIndex == 1) {\n sets(2, 99, floor(completedReps[1] / 2), floor(completedReps[1] / 2), 0, weights[1], 120, 0, 0)\n }\n~}","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"leverageMachine","id":"seatedLegCurl"},"variations":[{"sets":[{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","timerExpr":"90","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","timerExpr":"90","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","timerExpr":"90","askWeight":false}]}],"name":"t3: Seated Leg Curl","id":"iwvatobl","state":{},"finishDayExpr":"","descriptions":["","**T3**. All sets are Max Rep Sets (AMRAP)."],"descriptionExpr":"day == 1 ? 2 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"leverageMachine","id":"legExtension"},"variations":[{"sets":[{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","timerExpr":"90","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","timerExpr":"90","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","timerExpr":"90","askWeight":false}]}],"name":"t3: Leg Extension","id":"qrqoxpli","state":{},"finishDayExpr":"","descriptions":["","**T3**. All sets are Max Rep Sets (AMRAP)."],"descriptionExpr":"day == 1 ? 2 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":true,"reuseFinishDayScript":"mbzkwkng","variationExpr":"day == 2 ? 1 : 1","reuseUpdateDayScript":"mbzkwkng","exerciseType":{"equipment":"barbell","id":"benchPress"},"descriptions":["","**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"],"descriptionExpr":"day == 2 ? 2 : 1","variations":[{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"6","minRepsExpr":"3","timerExpr":"180","askWeight":false}]}],"name":"t1: Bench Press","id":"knuzqtkm","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":true,"reuseFinishDayScript":"iopldhpp","variationExpr":"day == 2 ? 1 : 1","reuseUpdateDayScript":"iopldhpp","exerciseType":{"equipment":"barbell","id":"inclineBenchPress"},"descriptions":["","**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"],"descriptionExpr":"day == 2 ? 2 : 1","variations":[{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"10","minRepsExpr":"6","timerExpr":"120","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","timerExpr":"120","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","timerExpr":"120","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","timerExpr":"120","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","timerExpr":"120","askWeight":false}]}],"name":"t2: Incline Bench Press","id":"srbbkuot","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : 1","exerciseType":{"equipment":"cable","id":"seatedRow"},"variations":[{"sets":[{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","timerExpr":"90","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","timerExpr":"90","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","timerExpr":"90","askWeight":false}]}],"name":"t3: Seated Row","id":"whvmptwp","state":{},"finishDayExpr":"","descriptions":["","**T3**. All sets are Max Rep Sets (AMRAP)."],"descriptionExpr":"day == 2 ? 2 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 2 ? 1 : 1","exerciseType":{"equipment":"cable","id":"latPulldown"},"variations":[{"sets":[{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","timerExpr":"90","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","timerExpr":"90","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","timerExpr":"90","askWeight":false}]}],"name":"t3: Lat Pulldown","id":"vslcmcud","state":{},"finishDayExpr":"","descriptions":["","**T3**. All sets are Max Rep Sets (AMRAP)."],"descriptionExpr":"day == 2 ? 2 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":true,"reuseFinishDayScript":"mbzkwkng","variationExpr":"day == 3 ? 1 : 1","reuseUpdateDayScript":"mbzkwkng","exerciseType":{"equipment":"barbell","id":"deadlift"},"descriptions":["","**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"],"descriptionExpr":"day == 3 ? 2 : 1","variations":[{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"6","minRepsExpr":"3","timerExpr":"180","askWeight":false}]}],"name":"t1: Deadlift","id":"fzbteuvk","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":true,"reuseFinishDayScript":"iopldhpp","variationExpr":"day == 3 ? 1 : 1","reuseUpdateDayScript":"iopldhpp","exerciseType":{"equipment":"barbell","id":"frontSquat"},"descriptions":["","**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"],"descriptionExpr":"day == 3 ? 2 : 1","variations":[{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"10","minRepsExpr":"6","timerExpr":"120","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","timerExpr":"120","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","timerExpr":"120","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","timerExpr":"120","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","timerExpr":"120","askWeight":false}]}],"name":"t2: Front Squat","id":"mfuecjie","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : 1","exerciseType":{"equipment":"cable","id":"crunch"},"variations":[{"sets":[{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","timerExpr":"90","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","timerExpr":"90","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","timerExpr":"90","askWeight":false}]}],"name":"t3: Crunch","id":"pnncgrln","state":{},"finishDayExpr":"","descriptions":["","**T3**. All sets are Max Rep Sets (AMRAP)."],"descriptionExpr":"day == 3 ? 2 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 3 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"goodMorning"},"variations":[{"sets":[{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","timerExpr":"90","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","timerExpr":"90","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","timerExpr":"90","askWeight":false}]}],"name":"t3: Good Morning","id":"xlbkxfdt","state":{},"finishDayExpr":"","descriptions":["","**T3**. All sets are Max Rep Sets (AMRAP)."],"descriptionExpr":"day == 3 ? 2 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":true,"reuseFinishDayScript":"mbzkwkng","variationExpr":"day == 4 ? 1 : 1","reuseUpdateDayScript":"mbzkwkng","exerciseType":{"equipment":"barbell","id":"overheadPress"},"descriptions":["","**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"],"descriptionExpr":"day == 4 ? 2 : 1","variations":[{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"6","minRepsExpr":"3","timerExpr":"180","askWeight":false}]}],"name":"t1: Overhead Press","id":"nmojukqq","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":true,"reuseFinishDayScript":"iopldhpp","variationExpr":"day == 4 ? 1 : 1","reuseUpdateDayScript":"iopldhpp","exerciseType":{"equipment":"bodyweight","id":"chinUp"},"descriptions":["","**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"],"descriptionExpr":"day == 4 ? 2 : 1","variations":[{"sets":[{"weightExpr":"75%","isAmrap":false,"repsExpr":"10","minRepsExpr":"6","timerExpr":"120","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","timerExpr":"120","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","timerExpr":"120","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","timerExpr":"120","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","timerExpr":"120","askWeight":false}]}],"name":"t2: Chin Up","id":"ksdnkycr","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 4 ? 1 : 1","exerciseType":{"equipment":"dumbbell","id":"bicepCurl"},"variations":[{"sets":[{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","timerExpr":"90","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","timerExpr":"90","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","timerExpr":"90","askWeight":false}]}],"name":"t3: Bicep Curl","id":"pnvhzhil","state":{},"finishDayExpr":"","descriptions":["","**T3**. All sets are Max Rep Sets (AMRAP)."],"descriptionExpr":"day == 4 ? 2 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 4 ? 1 : 1","exerciseType":{"equipment":"ezbar","id":"skullcrusher"},"variations":[{"sets":[{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","timerExpr":"90","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","timerExpr":"90","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","timerExpr":"90","askWeight":false}]}],"name":"t3: Skullcrusher","id":"tsriyiee","state":{},"finishDayExpr":"","descriptions":["","**T3**. All sets are Max Rep Sets (AMRAP)."],"descriptionExpr":"day == 4 ? 2 : 1","enableRpe":false,"enableRepRanges":false}],"name":"GZCL: General Gainz","days":[{"name":"Day 1","exercises":[{"id":"mbzkwkng"},{"id":"iopldhpp"},{"id":"iwvatobl"},{"id":"qrqoxpli"}],"id":"jzrdmaoj"},{"name":"Day 2","exercises":[{"id":"knuzqtkm"},{"id":"srbbkuot"},{"id":"whvmptwp"},{"id":"vslcmcud"}],"id":"yspirpei"},{"name":"Day 3","exercises":[{"id":"fzbteuvk"},{"id":"mfuecjie"},{"id":"pnncgrln"},{"id":"xlbkxfdt"}],"id":"qyrawlmi"},{"name":"Day 4","exercises":[{"id":"nmojukqq"},{"id":"ksdnkycr"},{"id":"pnvhzhil"},{"id":"tsriyiee"}],"id":"kdajidkg"}],"id":"gzcl-general-gainz","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: Squat / 1+x3-6 85% / 180s / update: custom() {~\n if (setIndex == 1) {\n numberOfSets = completedReps[1] + 1\n sets(2, 99, 1, 1, 0, weights[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: Romanian Deadlift, Barbell / 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, weights[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: Seated Leg Curl / 3x10+ 50% / 90s\n// **T3**. All sets are Max Rep Sets (AMRAP).\nt3: Leg Extension / 3x10+ 50% / 90s"},{"name":"Day 2","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: Bench Press / 1+x3-6 85% / 180s / progress: custom() { ...t1: Squat } / update: custom() { ...t1: Squat }\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: Incline Bench Press / 1+x6-10 75%, 4x1 75% / 120s / progress: custom() { ...t2: Romanian Deadlift, Barbell } / update: custom() { ...t2: Romanian Deadlift, Barbell }\n// **T3**. All sets are Max Rep Sets (AMRAP).\nt3: Seated Row / 3x10+ 50% / 90s\n// **T3**. All sets are Max Rep Sets (AMRAP).\nt3: Lat Pulldown / 3x10+ 50% / 90s"},{"name":"Day 3","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: Deadlift / 1+x3-6 85% / 180s / progress: custom() { ...t1: Squat } / update: custom() { ...t1: Squat }\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: Front Squat / 1+x6-10 75%, 4x1 75% / 120s / progress: custom() { ...t2: Romanian Deadlift, Barbell } / update: custom() { ...t2: Romanian Deadlift, Barbell }\n// **T3**. All sets are Max Rep Sets (AMRAP).\nt3: Crunch, Cable / 3x10+ 50% / 90s\n// **T3**. All sets are Max Rep Sets (AMRAP).\nt3: Good Morning / 3x10+ 50% / 90s"},{"name":"Day 4","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: Overhead Press / 1+x3-6 85% / 180s / progress: custom() { ...t1: Squat } / update: custom() { ...t1: Squat }\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: Chin Up / 1+x6-10 75%, 4x1 75% / 120s / progress: custom() { ...t2: Romanian Deadlift, Barbell } / update: custom() { ...t2: Romanian Deadlift, Barbell }\n// **T3**. All sets are Max Rep Sets (AMRAP).\nt3: Bicep Curl / 3x10+ 50% / 90s\n// **T3**. All sets are Max Rep Sets (AMRAP).\nt3: Skullcrusher / 3x10+ 50% / 90s"}]}]},"nextDay":1,"isMultiweek":true},{"weeks":[{"name":"Week 1","days":[{"id":"jgjfutxa"},{"id":"kwfsrbme"},{"id":"cktgjyui"},{"id":"hzdrtjlj"}],"id":"tfjnlhca"},{"name":"Week 2","days":[{"id":"toqgugfd"},{"id":"jxnooayf"},{"id":"bxjciihb"},{"id":"vbomkhnh"}],"id":"krhemnsl"},{"name":"Week 3","days":[{"id":"okwlzohv"},{"id":"ynewwcnv"},{"id":"mmmjnqyl"},{"id":"lomhayrm"}],"id":"zhzclaqu"},{"name":"Week 4","days":[{"id":"gzazioov"},{"id":"hgjtayku"},{"id":"yravwbzq"},{"id":"jhqngkln"}],"id":"namwasmc"},{"name":"Week 5","days":[{"id":"rkyugyub"},{"id":"wvcbxufm"},{"id":"duvvkwib"},{"id":"prixwehl"}],"id":"cczfkkyj"},{"name":"Week 6","days":[{"id":"lptcoojh"},{"id":"czjmvcef"},{"id":"kuspgbeo"},{"id":"yptwjlfy"}],"id":"wyweguwa"},{"name":"Week 7","days":[{"id":"dugslhrd"},{"id":"xctocgoj"},{"id":"xwnvaxlh"},{"id":"bgrloidc"}],"id":"yrbevutx"},{"name":"Week 8","days":[{"id":"trsxxdud"},{"id":"cxlihaxh"},{"id":"tcozcals"},{"id":"wsidvjkj"}],"id":"gayrwlck"},{"name":"Week 9","days":[{"id":"xsekjlur"},{"id":"boxaadpl"},{"id":"clxqwyzy"},{"id":"ztzdewmr"}],"id":"picyatji"},{"name":"Week 10","days":[{"id":"dtrbwihb"},{"id":"mqlzdaiz"},{"id":"lawgczoa"},{"id":"geefeeam"}],"id":"ibofulsd"},{"name":"Week 11","days":[{"id":"pygsmqfz"},{"id":"gzvglebz"},{"id":"hvipjaed"},{"id":"ukxtysab"}],"id":"yrwjawbi"},{"name":"Week 12","days":[{"id":"ytvgzcva"},{"id":"cwjlwmgz"},{"id":"zebswrnt"},{"id":"pxdfpxsj"}],"id":"ipkdebyc"}],"author":"/u/benjaminbk","clonedAt":1708613724361,"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":[],"exercises":[{"quickAddSets":true,"variationExpr":"day == 1 ? 1 : day == 5 ? 2 : day == 9 ? 3 : day == 13 ? 4 : day == 17 ? 5 : day == 21 ? 6 : day == 25 ? 7 : day == 29 ? 8 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"descriptions":["","**T1 Leader Classic**. Work up to the RM of the first set, then record the weight.\nThen do 4-6 \"half\" sets (same weight, half of the reps).","**T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T1 Leader Classic**. 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Now use the same weight, but attempt to do 1-2 reps more.","**T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T1 Leader Classic**. 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Work up to the RM of the first set, then record the weight.\nThen do 4-6 \"half\" sets (same weight, half of the reps).","**T2 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T2 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T2 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T2 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T2 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T2 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T2 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more."],"descriptionExpr":"day == 4 ? 2 : day == 8 ? 3 : day == 12 ? 4 : day == 16 ? 5 : day == 20 ? 6 : day == 24 ? 7 : day == 28 ? 8 : day == 32 ? 9 : 1","enableRpe":false,"enableRepRanges":true},{"quickAddSets":false,"variationExpr":"day == 4 ? 1 : day == 8 ? 2 : day == 12 ? 3 : day == 16 ? 4 : day == 20 ? 5 : day == 24 ? 6 : day == 28 ? 7 : day == 32 ? 8 : day == 36 ? 9 : day == 40 ? 10 : day == 44 ? 11 : day == 48 ? 12 : 1","exerciseType":{"equipment":"ezbar","id":"pullover"},"variations":[{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","timerExpr":"60","askWeight":false}]},{"sets":[{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","timerExpr":"60","askWeight":false},{"weightExpr":"70%","isAmrap":true,"repsExpr":"10","timerExpr":"60","askWeight":false}]}],"name":"t3: Pullover","id":"jmzscizu","state":{},"finishDayExpr":"","descriptions":["","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.","**T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps."],"descriptionExpr":"day == 4 ? 2 : day == 8 ? 3 : day == 12 ? 4 : day == 16 ? 5 : day == 20 ? 6 : day == 24 ? 7 : day == 28 ? 8 : day == 32 ? 9 : day == 36 ? 10 : day == 40 ? 11 : day == 44 ? 12 : day == 48 ? 13 : 1","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 33 ? 1 : day == 37 ? 2 : day == 41 ? 3 : day == 45 ? 4 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"descriptions":["","**T1 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do single sets (same weight, just one rep for each set).","**T1 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do single sets (same weight, just one rep for each set).","**T1 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do single sets (same weight, just one rep for each set).","**T1 Anchor Classic**. 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Work up to the RM of the first set, then record the weight.\nThen do 4 \"half\" sets (same weight, half of the reps).","**T2 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do 4 \"half\" sets (same weight, half of the reps).","**T2 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do 4 \"half\" sets (same weight, half of the reps).","**T2 Anchor Classic**. No single sets this time."],"descriptionExpr":"day == 33 ? 2 : day == 37 ? 3 : day == 41 ? 4 : day == 45 ? 5 : 1","variations":[{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"8","timerExpr":"180","askWeight":true},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"7","timerExpr":"180","askWeight":true},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"6","timerExpr":"180","askWeight":true},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","timerExpr":"180","askWeight":true}]}],"name":"t2_anchor: Romanian Deadlift","id":"repuzquv","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"reuseFinishDayScript":"icyijiur","variationExpr":"day == 34 ? 1 : day == 38 ? 2 : day == 42 ? 3 : day == 46 ? 4 : 1","reuseUpdateDayScript":"icyijiur","exerciseType":{"equipment":"barbell","id":"benchPress"},"descriptions":["","**T1 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do single sets (same weight, just one rep for each set).","**T1 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do single sets (same weight, just one rep for each set).","**T1 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do single sets (same weight, just one rep for each set).","**T1 Anchor Classic**. No single sets this time."],"descriptionExpr":"day == 34 ? 2 : day == 38 ? 3 : day == 42 ? 4 : day == 46 ? 5 : 1","variations":[{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"6","timerExpr":"180","askWeight":true},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","timerExpr":"180","askWeight":true},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","timerExpr":"180","askWeight":true},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"3","timerExpr":"180","askWeight":true}]}],"name":"t1_anchor: Bench Press","id":"vfgjzxyc","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 34 ? 1 : day == 38 ? 2 : day == 42 ? 3 : day == 46 ? 4 : 1","reuseUpdateDayScript":"icyijiur","exerciseType":{"equipment":"barbell","id":"overheadPress"},"descriptions":["","**T2 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do 4 \"half\" sets (same weight, half of the reps).","**T2 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do 4 \"half\" sets (same weight, half of the reps).","**T2 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do 4 \"half\" sets (same weight, half of the reps).","**T2 Anchor Classic**. No single sets this time."],"descriptionExpr":"day == 34 ? 2 : day == 38 ? 3 : day == 42 ? 4 : day == 46 ? 5 : 1","variations":[{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"8","timerExpr":"180","askWeight":true},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"7","timerExpr":"180","askWeight":true},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"6","timerExpr":"180","askWeight":true},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","timerExpr":"180","askWeight":true}]}],"name":"t2_anchor: Overhead Press","id":"ffzrpyhz","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 35 ? 1 : day == 39 ? 2 : day == 43 ? 3 : day == 47 ? 4 : 1","reuseUpdateDayScript":"icyijiur","exerciseType":{"equipment":"barbell","id":"deadlift"},"descriptions":["","**T1 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do single sets (same weight, just one rep for each set).","**T1 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do single sets (same weight, just one rep for each set).","**T1 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do single sets (same weight, just one rep for each set).","**T1 Anchor Classic**. No single sets this time."],"descriptionExpr":"day == 35 ? 2 : day == 39 ? 3 : day == 43 ? 4 : day == 47 ? 5 : 1","variations":[{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"6","timerExpr":"180","askWeight":true},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","timerExpr":"180","askWeight":true},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","timerExpr":"180","askWeight":true},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"3","timerExpr":"180","askWeight":true}]}],"name":"t1_anchor: Deadlift","id":"kpxecuvv","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 35 ? 1 : day == 39 ? 2 : day == 43 ? 3 : day == 47 ? 4 : 1","reuseUpdateDayScript":"icyijiur","exerciseType":{"equipment":"barbell","id":"frontSquat"},"descriptions":["","**T2 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do 4 \"half\" sets (same weight, half of the reps).","**T2 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do 4 \"half\" sets (same weight, half of the reps).","**T2 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do 4 \"half\" sets (same weight, half of the reps).","**T2 Anchor Classic**. No single sets this time."],"descriptionExpr":"day == 35 ? 2 : day == 39 ? 3 : day == 43 ? 4 : day == 47 ? 5 : 1","variations":[{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"8","timerExpr":"180","askWeight":true},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"7","timerExpr":"180","askWeight":true},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"4","timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"6","timerExpr":"180","askWeight":true},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","timerExpr":"180","askWeight":false},{"weightExpr":"80%","isAmrap":false,"repsExpr":"3","timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"repsExpr":"5","timerExpr":"180","askWeight":true}]}],"name":"t2_anchor: Front Squat","id":"qnenrvrj","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 36 ? 1 : day == 40 ? 2 : day == 44 ? 3 : day == 48 ? 4 : 1","reuseUpdateDayScript":"icyijiur","exerciseType":{"equipment":"barbell","id":"overheadPress"},"descriptions":["","**T1 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do single sets (same weight, just one rep for each set).","**T1 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do single sets (same weight, just one rep for each set).","**T1 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do single sets (same weight, just one rep for each set).","**T1 Anchor Classic**. No single sets this time."],"descriptionExpr":"day == 36 ? 2 : day == 40 ? 3 : day == 44 ? 4 : day == 48 ? 5 : 1","variations":[{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"6","timerExpr":"180","askWeight":true},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","timerExpr":"180","askWeight":true},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"4","timerExpr":"180","askWeight":true},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"1","timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"repsExpr":"3","timerExpr":"180","askWeight":true}]}],"name":"t1_anchor: Overhead Press","id":"jwqleclo","state":{},"finishDayExpr":"","enableRpe":false,"enableRepRanges":false},{"quickAddSets":false,"variationExpr":"day == 36 ? 1 : day == 40 ? 2 : day == 44 ? 3 : day == 48 ? 4 : 1","reuseUpdateDayScript":"icyijiur","exerciseType":{"equipment":"barbell","id":"benchPressCloseGrip"},"descriptions":["","**T2 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do 4 \"half\" sets (same weight, half of the reps).","**T2 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do 4 \"half\" sets (same weight, half of the reps).","**T2 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do 4 \"half\" sets (same weight, half of the reps).","**T2 Anchor Classic**. No single sets this time."],"descriptionExpr":"day == 36 ? 2 : day == 40 ? 3 : day == 44 ? 4 : day == 48 ? 5 : 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3","exercises":[{"id":"kpxecuvv"},{"id":"qnenrvrj"},{"id":"kjkdlvjg"},{"id":"phlqctcx"}],"id":"zebswrnt"},{"name":"Day 4","exercises":[{"id":"jwqleclo"},{"id":"lldjtdxr"},{"id":"jmzscizu"},{"id":"rsqwjbss"}],"id":"pxdfpxsj"}],"id":"gzcl-general-gainz-burrito-but-big","planner":{"name":"GZCL: General Gainz - Burrito But Big","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"// **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: Squat / 1+x6 85%+, 4x3 85% / 180s / progress: custom() {~\n weights = weights[1]\n~} / update: custom() {~\n if (setIndex == 1) {\n weights = weights[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: Romanian Deadlift, Barbell / 1+x8 80%+, 4x4 80% / 180s / progress: custom() { ...t1_classic: Squat } / update: custom() { ...t1_classic: Squat }\n// **T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.\nt3: Bicep Curl, EZ Bar / 3x10+ 70% / 60s\n// **T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.\nt3: Reverse Fly / 3x10+ 70% / 60s"},{"name":"Day 2","exerciseText":"// **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: Bench Press / 1+x6 85%+, 4x3 85% / 180s / progress: custom() { ...t1_classic: Squat } / update: custom() { ...t1_classic: Squat }\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: Overhead Press / 1+x8 80%+, 4x4 80% / 180s\n// **T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.\nt3: Pendlay Row / 3x10+ 70% / 60s\n// **T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.\nt3: Lateral Raise / 3x10+ 70% / 60s"},{"name":"Day 3","exerciseText":"// **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: Deadlift / 1+x6 85%+, 4x3 85% / 180s / progress: custom() { ...t1_classic: Squat } / update: custom() { ...t1_classic: Squat }\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: Front Squat / 1+x8 80%+, 4x4 80% / 180s\n// **T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.\nt3: Flat Leg Raise / 3x10+ 70% / 60s\n// **T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.\nt3: Skullcrusher / 3x10+ 70% / 60s"},{"name":"Day 4","exerciseText":"// **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: Overhead Press / 1+x6 85%+, 4x3 85% / 180s / progress: custom() { ...t1_classic: Squat } / update: custom() { ...t1_classic: Squat }\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: Bench Press Close Grip / 1+x8 80%+, 4x4 80% / 180s\n// **T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.\nt3: Pullover, EZ Bar / 3x10+ 70% / 60s\n// **T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.\nt3: Bicep Curl, EZ Bar / 3x10+ 70% / 60s"}]},{"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: Squat / 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: Romanian Deadlift, Barbell / 1+x9-10 80%, 2x4 80%, 2x5 80% / 180s\nt3: Bicep Curl, EZ Bar / 3x10+ 70% / 60s\nt3: Reverse Fly / 3x10+ 70% / 60s"},{"name":"Day 2","exerciseText":"// **T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.\nt1_classic: Bench Press / 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: Overhead Press / 1+x9-10 80%, 2x4 80%, 2x5 80% / 180s\nt3: Pendlay Row / 3x10+ 70% / 60s\nt3: Lateral Raise / 3x10+ 70% / 60s"},{"name":"Day 3","exerciseText":"// **T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.\nt1_classic: Deadlift / 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: Front Squat / 1+x9-10 80%, 2x4 80%, 2x5 80% / 180s\nt3: Flat Leg Raise / 3x10+ 70% / 60s\nt3: Skullcrusher / 3x10+ 70% / 60s"},{"name":"Day 4","exerciseText":"// **T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.\nt1_classic: Overhead Press / 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: Bench Press Close Grip / 1+x9-10 80%, 2x4 80%, 2x5 80% / 180s\nt3: Pullover, EZ Bar / 3x10+ 70% / 60s\nt3: Bicep Curl, EZ Bar / 3x10+ 70% / 60s"}]},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"t1_classic: Squat / 1+x8-9 85%, 2x4 85%, 2x5 85% / 180s\nt2_classic: Romanian Deadlift, Barbell / 1+x10-11 80%, 4x5 80% / 180s\nt3: Bicep Curl, EZ Bar / 3x10+ 70% / 60s\nt3: Reverse Fly / 3x10+ 70% / 60s"},{"name":"Day 2","exerciseText":"t1_classic: Bench Press / 1+x8-9 85%, 2x4 85%, 2x5 85% / 180s\nt2_classic: Overhead Press / 1+x10-11 80%, 4x5 80% / 180s\nt3: Pendlay Row / 3x10+ 70% / 60s\nt3: Lateral Raise / 3x10+ 70% / 60s"},{"name":"Day 3","exerciseText":"t1_classic: Deadlift / 1+x8-9 85%, 2x4 85%, 2x5 85% / 180s\nt2_classic: Front Squat / 1+x10-11 80%, 4x5 80% / 180s\nt3: Flat Leg Raise / 3x10+ 70% / 60s\nt3: Skullcrusher / 3x10+ 70% / 60s"},{"name":"Day 4","exerciseText":"t1_classic: Overhead Press / 1+x8-9 85%, 2x4 85%, 2x5 85% / 180s\nt2_classic: Bench Press Close Grip / 1+x10-11 80%, 4x5 80% / 180s\nt3: Pullover, EZ Bar / 3x10+ 70% / 60s\nt3: Bicep Curl, EZ Bar / 3x10+ 70% / 60s"}]},{"name":"Week 4","days":[{"name":"Day 1","exerciseText":"t1_classic: Squat / 1+x9-10 85%, 4x5 85% / 180s\nt2_classic: Romanian Deadlift, Barbell / 1+x11-12 80%, 2x5 80%, 2x6 80% / 180s\nt3: Bicep Curl, EZ Bar / 3x10+ 70% / 60s\nt3: Reverse Fly / 3x10+ 70% / 60s"},{"name":"Day 2","exerciseText":"t1_classic: Bench Press / 1+x9-10 85%, 4x5 85% / 180s\nt2_classic: Overhead Press / 1+x11-12 80%, 2x5 80%, 2x6 80% / 180s\nt3: Pendlay Row / 3x10+ 70% / 60s\nt3: Lateral Raise / 3x10+ 70% / 60s"},{"name":"Day 3","exerciseText":"t1_classic: Deadlift / 1+x9-10 85%, 4x5 85% / 180s\nt2_classic: Front Squat / 1+x11-12 80%, 2x5 80%, 2x6 80% / 180s\nt3: Flat Leg Raise / 3x10+ 70% / 60s\nt3: Skullcrusher / 3x10+ 70% / 60s"},{"name":"Day 4","exerciseText":"t1_classic: Overhead Press / 1+x9-10 85%, 4x5 85% / 180s\nt2_classic: Bench Press Close Grip / 1+x11-12 80%, 2x5 80%, 2x6 80% / 180s\nt3: Pullover, EZ Bar / 3x10+ 70% / 60s\nt3: Bicep Curl, EZ Bar / 3x10+ 70% / 60s"}]},{"name":"Week 5","days":[{"name":"Day 1","exerciseText":"t1_classic: Squat / 1+x6 85%+, 4x3 85% / 180s\nt2_classic: Romanian Deadlift, Barbell / 1+x8 80%+, 4x4 80% / 180s\nt3: Bicep Curl, EZ Bar / 3x10+ 70% / 60s\nt3: Reverse Fly / 3x10+ 70% / 60s"},{"name":"Day 2","exerciseText":"t1_classic: Bench Press / 1+x6 85%+, 4x3 85% / 180s\nt2_classic: Overhead Press / 1+x8 80%+, 4x4 80% / 180s\nt3: Pendlay Row / 3x10+ 70% / 60s\nt3: Lateral Raise / 3x10+ 70% / 60s"},{"name":"Day 3","exerciseText":"t1_classic: Deadlift / 1+x6 85%+, 4x3 85% / 180s\nt2_classic: Front Squat / 1+x8 80%+, 4x4 80% / 180s\nt3: Flat Leg Raise / 3x10+ 70% / 60s\nt3: Skullcrusher / 3x10+ 70% / 60s"},{"name":"Day 4","exerciseText":"t1_classic: Overhead Press / 1+x6 85%+, 4x3 85% / 180s\nt2_classic: Bench Press Close Grip / 1+x8 80%+, 4x4 80% / 180s\nt3: Pullover, EZ Bar / 3x10+ 70% / 60s\nt3: Bicep Curl, EZ Bar / 3x10+ 70% / 60s"}]},{"name":"Week 6","days":[{"name":"Day 1","exerciseText":"t1_classic: Squat / 1+x7-8 85%, 4x4 85% / 180s\nt2_classic: Romanian Deadlift, Barbell / 1+x9-10 80%, 2x4 80%, 2x5 80% / 180s\nt3: Bicep Curl, EZ Bar / 3x10+ 70% / 60s\nt3: Reverse Fly / 3x10+ 70% / 60s"},{"name":"Day 2","exerciseText":"t1_classic: Bench Press / 1+x7-8 85%, 4x4 85% / 180s\nt2_classic: Overhead Press / 1+x9-10 80%, 2x4 80%, 2x5 80% / 180s\nt3: Pendlay Row / 3x10+ 70% / 60s\nt3: Lateral Raise / 3x10+ 70% / 60s"},{"name":"Day 3","exerciseText":"t1_classic: Deadlift / 1+x7-8 85%, 4x4 85% / 180s\nt2_classic: Front Squat / 1+x9-10 80%, 2x4 80%, 2x5 80% / 180s\nt3: Flat Leg Raise / 3x10+ 70% / 60s\nt3: Skullcrusher / 3x10+ 70% / 60s"},{"name":"Day 4","exerciseText":"t1_classic: Overhead Press / 1+x7-8 85%, 4x4 85% / 180s\nt2_classic: Bench Press Close Grip / 1+x9-10 80%, 2x4 80%, 2x5 80% / 180s\nt3: Pullover, EZ Bar / 3x10+ 70% / 60s\nt3: Bicep Curl, EZ Bar / 3x10+ 70% / 60s"}]},{"name":"Week 7","days":[{"name":"Day 1","exerciseText":"t1_classic: Squat / 1+x8-9 85%, 2x4 85%, 2x5 85% / 180s\nt2_classic: Romanian Deadlift, Barbell / 1+x10-11 80%, 4x5 80% / 180s\nt3: Bicep Curl, EZ Bar / 3x10+ 70% / 60s\nt3: Reverse Fly / 3x10+ 70% / 60s"},{"name":"Day 2","exerciseText":"t1_classic: Bench Press / 1+x8-9 85%, 2x4 85%, 2x5 85% / 180s\nt2_classic: Overhead Press / 1+x10-11 80%, 4x5 80% / 180s\nt3: Pendlay Row / 3x10+ 70% / 60s\nt3: Lateral Raise / 3x10+ 70% / 60s"},{"name":"Day 3","exerciseText":"t1_classic: Deadlift / 1+x8-9 85%, 2x4 85%, 2x5 85% / 180s\nt2_classic: Front Squat / 1+x10-11 80%, 4x5 80% / 180s\nt3: Flat Leg Raise / 3x10+ 70% / 60s\nt3: Skullcrusher / 3x10+ 70% / 60s"},{"name":"Day 4","exerciseText":"t1_classic: Overhead Press / 1+x8-9 85%, 2x4 85%, 2x5 85% / 180s\nt2_classic: Bench Press Close Grip / 1+x10-11 80%, 4x5 80% / 180s\nt3: Pullover, EZ Bar / 3x10+ 70% / 60s\nt3: Bicep Curl, EZ Bar / 3x10+ 70% / 60s"}]},{"name":"Week 8","days":[{"name":"Day 1","exerciseText":"t1_classic: Squat / 1+x9-10 85%, 4x5 85% / 180s\nt2_classic: Romanian Deadlift, Barbell / 1+x11-12 80%, 2x5 80%, 2x6 80% / 180s\nt3: Bicep Curl, EZ Bar / 3x10+ 70% / 60s\nt3: Reverse Fly / 3x10+ 70% / 60s"},{"name":"Day 2","exerciseText":"t1_classic: Bench Press / 1+x9-10 85%, 4x5 85% / 180s\nt2_classic: Overhead Press / 1+x11-12 80%, 2x5 80%, 2x6 80% / 180s\nt3: Pendlay Row / 3x10+ 70% / 60s\nt3: Lateral Raise / 3x10+ 70% / 60s"},{"name":"Day 3","exerciseText":"t1_classic: Deadlift / 1+x9-10 85%, 4x5 85% / 180s\nt2_classic: Front Squat / 1+x11-12 80%, 2x5 80%, 2x6 80% / 180s\nt3: Flat Leg Raise / 3x10+ 70% / 60s\nt3: Skullcrusher / 3x10+ 70% / 60s"},{"name":"Day 4","exerciseText":"t1_classic: Overhead Press / 1+x9-10 85%, 4x5 85% / 180s\nt2_classic: Bench Press Close Grip / 1+x11-12 80%, 2x5 80%, 2x6 80% / 180s\nt3: Pullover, EZ Bar / 3x10+ 70% / 60s\nt3: Bicep Curl, EZ Bar / 3x10+ 70% / 60s"}]},{"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: Squat / 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: Romanian Deadlift, Barbell / 1x8 80%+, 4x4 80% / 180s / update: custom() { ...t1_anchor: Squat }\nt3: Bicep Curl, EZ Bar / 3x10+ 70% / 60s\nt3: Reverse Fly / 3x10+ 70% / 60s"},{"name":"Day 2","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: Bench Press / 1x6 85%+, 6x1 85% / 180s / progress: custom() { ...t1_anchor: Squat } / update: custom() { ...t1_anchor: Squat }\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: Overhead Press / 1x8 80%+, 4x4 80% / 180s / update: custom() { ...t1_anchor: Squat }\nt3: Pendlay Row / 3x10+ 70% / 60s\nt3: Lateral Raise / 3x10+ 70% / 60s"},{"name":"Day 3","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: Deadlift / 1x6 85%+, 6x1 85% / 180s / update: custom() { ...t1_anchor: Squat }\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: Front Squat / 1x8 80%+, 4x4 80% / 180s / update: custom() { ...t1_anchor: Squat }\nt3: Flat Leg Raise / 3x10+ 70% / 60s\nt3: Skullcrusher / 3x10+ 70% / 60s"},{"name":"Day 4","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: Overhead Press / 1x6 85%+, 6x1 85% / 180s / update: custom() { ...t1_anchor: Squat }\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: Bench Press Close Grip / 1x8 80%+, 4x4 80% / 180s / update: custom() { ...t1_anchor: Squat }\nt3: Pullover, EZ Bar / 3x10+ 70% / 60s\nt3: Bicep Curl, EZ Bar / 3x10+ 70% / 60s"}]},{"name":"Week 10","days":[{"name":"Day 1","exerciseText":"t1_anchor: Squat / 1x5 85%+, 5x1 85% / 180s\nt2_anchor: Romanian Deadlift, Barbell / 1x7 80%+, 2x3 80%, 2x4 80% / 180s\nt3: Bicep Curl, EZ Bar / 3x10+ 70% / 60s\nt3: Reverse Fly / 3x10+ 70% / 60s"},{"name":"Day 2","exerciseText":"t1_anchor: Bench Press / 1x5 85%+, 5x1 85% / 180s\nt2_anchor: Overhead Press / 1x7 80%+, 2x3 80%, 2x4 80% / 180s\nt3: Pendlay Row / 3x10+ 70% / 60s\nt3: Lateral Raise / 3x10+ 70% / 60s"},{"name":"Day 3","exerciseText":"t1_anchor: Deadlift / 1x5 85%+, 5x1 85% / 180s\nt2_anchor: Front Squat / 1x7 80%+, 2x3 80%, 2x4 80% / 180s\nt3: Flat Leg Raise / 3x10+ 70% / 60s\nt3: Skullcrusher / 3x10+ 70% / 60s"},{"name":"Day 4","exerciseText":"t1_anchor: Overhead Press / 1x5 85%+, 5x1 85% / 180s\nt2_anchor: Bench Press Close Grip / 1x7 80%+, 2x3 80%, 2x4 80% / 180s\nt3: Pullover, EZ Bar / 3x10+ 70% / 60s\nt3: Bicep Curl, EZ Bar / 3x10+ 70% / 60s"}]},{"name":"Week 11","days":[{"name":"Day 1","exerciseText":"t1_anchor: Squat / 1x4 85%+, 4x1 85% / 180s\nt2_anchor: Romanian Deadlift, Barbell / 1x6 80%+, 4x3 80% / 180s\nt3: Bicep Curl, EZ Bar / 3x10+ 70% / 60s\nt3: Reverse Fly / 3x10+ 70% / 60s"},{"name":"Day 2","exerciseText":"t1_anchor: Bench Press / 1x4 85%+, 4x1 85% / 180s\nt2_anchor: Overhead Press / 1x6 80%+, 4x3 80% / 180s\nt3: Pendlay Row / 3x10+ 70% / 60s\nt3: Lateral Raise / 3x10+ 70% / 60s"},{"name":"Day 3","exerciseText":"t1_anchor: Deadlift / 1x4 85%+, 4x1 85% / 180s\nt2_anchor: Front Squat / 1x6 80%+, 4x3 80% / 180s\nt3: Flat Leg Raise / 3x10+ 70% / 60s\nt3: Skullcrusher / 3x10+ 70% / 60s"},{"name":"Day 4","exerciseText":"t1_anchor: Overhead Press / 1x4 85%+, 4x1 85% / 180s\nt2_anchor: Bench Press Close Grip / 1x6 80%+, 4x3 80% / 180s\nt3: Pullover, EZ Bar / 3x10+ 70% / 60s\nt3: Bicep Curl, EZ Bar / 3x10+ 70% / 60s"}]},{"name":"Week 12","days":[{"name":"Day 1","exerciseText":"// **T1 Anchor Classic**. No single sets this time.\nt1_anchor: Squat / 1x3 85%+ / 180s\n// **T2 Anchor Classic**. No single sets this time.\nt2_anchor: Romanian Deadlift, Barbell / 1x5 80%+ / 180s\nt3: Bicep Curl, EZ Bar / 3x10+ 70% / 60s\nt3: Reverse Fly / 3x10+ 70% / 60s"},{"name":"Day 2","exerciseText":"// **T1 Anchor Classic**. No single sets this time.\nt1_anchor: Bench Press / 1x3 85%+ / 180s\n// **T2 Anchor Classic**. No single sets this time.\nt2_anchor: Overhead Press / 1x5 80%+ / 180s\nt3: Pendlay Row / 3x10+ 70% / 60s\nt3: Lateral Raise / 3x10+ 70% / 60s"},{"name":"Day 3","exerciseText":"// **T1 Anchor Classic**. No single sets this time.\nt1_anchor: Deadlift / 1x3 85%+ / 180s\n// **T2 Anchor Classic**. No single sets this time.\nt2_anchor: Front Squat / 1x5 80%+ / 180s\nt3: Flat Leg Raise / 3x10+ 70% / 60s\nt3: Skullcrusher / 3x10+ 70% / 60s"},{"name":"Day 4","exerciseText":"// **T1 Anchor Classic**. No single sets this time.\nt1_anchor: Overhead Press / 1x3 85%+ / 180s\n// **T2 Anchor Classic**. No single sets this time.\nt2_anchor: Bench Press Close Grip / 1x5 80%+ / 180s\nt3: Pullover, EZ Bar / 3x10+ 70% / 60s\nt3: Bicep Curl, EZ Bar / 3x10+ 70% / 60s\n\n\n/// Additional variations of T1 and T2\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.\n/// t1_leader_cond: Squat / 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, weights[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.\n/// t2_leader_cond: Squat / 1+x8 80%+ 180s / progress: custom() {~\n/// weights = weights[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, weights[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!\n/// t2_leader_high_volume: Squat / 1+x10 80%+ 180s, 3x5-7 80% / progress: custom() {~\n/// weights = weights[1]\n/// ~} / update: custom() {~\n/// if (setIndex == 1) {\n/// weights = weights[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.\n/// t2_leader_widowmaker: Squat / 1x10-20 70%+, 4x5 70% / 180s / update: custom() {~\n/// if (setIndex == 1) {\n/// weights = weights[1]\n/// reps = floor(completedReps[1] / 2)\n/// }\n/// ~} / progress: custom() {~\n/// weights = weights[1]\n/// ~}"}]}]},"nextDay":1,"isMultiweek":true},{"deletedDays":[],"weeks":[],"author":"/u/gregariousHermit","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. Great if you only have dumbbells.","url":"https://old.reddit.com/r/Fitness/comments/2e79y4/dumbbell_ppl_proposed_alternative_to_dumbbell/","tags":["dumbbell"],"deletedWeeks":[],"exercises":[{"variationExpr":"1","stateMetadata":{},"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},"reuseLogic":{"states":{}},"descriptions":[""]},{"variationExpr":"1","stateMetadata":{},"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 - 5lb\n state.lastReps = 0\n state.failures = 0\n }\n}","state":{"weight":{"value":30,"unit":"lb"},"lastReps":0,"failures":0},"reuseLogic":{"states":{}},"descriptions":[""]},{"variationExpr":"1","stateMetadata":{},"exerciseType":{"equipment":"dumbbell","id":"arnoldPress"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Arnold Press","id":"gjnupmxn","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},"reuseLogic":{"states":{}},"descriptions":[""]},{"variationExpr":"1","stateMetadata":{},"exerciseType":{"equipment":"dumbbell","id":"tricepsExtension"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Triceps Extension","id":"wvisranc","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},"reuseLogic":{"states":{}},"descriptions":[""]},{"variationExpr":"1","stateMetadata":{},"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":{},"reuseLogic":{"states":{}},"descriptions":[""]},{"variationExpr":"1","stateMetadata":{},"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},"reuseLogic":{"states":{}},"descriptions":[""]},{"variationExpr":"1","stateMetadata":{},"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},"reuseLogic":{"states":{}},"descriptions":[""]},{"variationExpr":"1","stateMetadata":{},"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},"reuseLogic":{"states":{}},"descriptions":[""]},{"variationExpr":"1","stateMetadata":{},"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},"reuseLogic":{"states":{}},"descriptions":[""]},{"variationExpr":"1","stateMetadata":{},"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":{},"reuseLogic":{"states":{}},"descriptions":[""]},{"variationExpr":"1","stateMetadata":{},"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 - 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