By Mark Rippetoe Show Muscles
A good program for intermediate lifters from the famous Mark Rippetoe. A good choice when you can't progress anymore adding weight each workout - here you add weight weekly.
1
Playground
Squat
Finish Day Script: if ( ( day == 3 || day == 6 ) && cr >= r) {
state. fiverm = state. fiverm + state. increment
} Show Barbell
Plates for each bar side
82.5 lb - 10/5/2.5/1.25
130 lb - 25/10/5/2.5
165 lb - 45/10/5
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
2
Playground
Bench Press
Finish Day Script: if ( ( day == 3 || day == 6 ) && cr >= r) {
state. fiverm = state. fiverm + state. increment
} Show Barbell
Plates for each bar side
67.5 lb - 10/1.25
107.5 lb - 25/5/1.25
135 lb - 45
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
3
Playground
Deadlift
Finish Day Script: state. fiverm = state. fiverm + state. incrementShow Barbell
Plates for each bar side
90 lb - 10/10/2.5
142.5 lb - 45/2.5/1.25
180 lb - 45/10/10/2.5
Exercise State Variables changes
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
4
Playground
Bicep Curl Increase by 5 lb after 3 successful attempts.
Finish Day Script:
if ( completedReps >= reps) {
state. successes = state. successes + 1
if ( state. successes >= 3 ) {
state. weight = state. weight + 5 lb
state. successes = 0
state. failures = 0
}
}
Show
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
1
Playground
Squat
Finish Day Script: if ( ( day == 3 || day == 6 ) && cr >= r) {
state. fiverm = state. fiverm + state. increment
} Show Barbell
Plates for each bar side
65 lb - 10
105 lb - 25/5
132.5 lb - 25/10/5/2.5/1.25
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
2
Playground
Overhead Press
Finish Day Script: if ( ( day == 3 || day == 6 ) && cr >= r) {
state. fiverm = state. fiverm + state. increment
} Show
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
3
Playground
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
4
Playground
Back Extension Increase by 5 lb after 3 successful attempts.
Finish Day Script:
if ( completedReps >= reps) {
state. successes = state. successes + 1
if ( state. successes >= 3 ) {
state. weight = state. weight + 5 lb
state. successes = 0
state. failures = 0
}
}
Show
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
1
Playground
Squat
Finish Day Script: if ( ( day == 3 || day == 6 ) && cr >= r) {
state. fiverm = state. fiverm + state. increment
} Show Barbell
Plates for each bar side
95 lb - 25
150 lb - 45/5/2.5
190 lb - 45/25/2.5
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
2
Playground
Bench Press
Finish Day Script: if ( ( day == 3 || day == 6 ) && cr >= r) {
state. fiverm = state. fiverm + state. increment
} Show Barbell
Plates for each bar side
77.5 lb - 10/5/1.25
122.5 lb - 25/10/2.5/1.25
155 lb - 45/10
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
3
Playground
Power Clean Increase by 5 lb after 3 successful attempts.
Finish Day Script:
if ( completedReps >= reps) {
state. successes = state. successes + 1
if ( state. successes >= 3 ) {
state. weight = state. weight + 5 lb
state. successes = 0
state. failures = 0
}
}
Show Barbell
Plates for each bar side
80 lb - 10/5/2.5
100 lb - 25/2.5
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
1
Playground
Squat
Finish Day Script: if ( ( day == 3 || day == 6 ) && cr >= r) {
state. fiverm = state. fiverm + state. increment
} Show Barbell
Plates for each bar side
82.5 lb - 10/5/2.5/1.25
130 lb - 25/10/5/2.5
165 lb - 45/10/5
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
2
Playground
Overhead Press
Finish Day Script: if ( ( day == 3 || day == 6 ) && cr >= r) {
state. fiverm = state. fiverm + state. increment
} Show
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
3
Playground
Deadlift
Finish Day Script: state. fiverm = state. fiverm + state. incrementShow Barbell
Plates for each bar side
90 lb - 10/10/2.5
142.5 lb - 45/2.5/1.25
180 lb - 45/10/10/2.5
Exercise State Variables changes
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
4
Playground
Bicep Curl Increase by 5 lb after 3 successful attempts.
Finish Day Script:
if ( completedReps >= reps) {
state. successes = state. successes + 1
if ( state. successes >= 3 ) {
state. weight = state. weight + 5 lb
state. successes = 0
state. failures = 0
}
}
Show
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
1
Playground
Squat
Finish Day Script: if ( ( day == 3 || day == 6 ) && cr >= r) {
state. fiverm = state. fiverm + state. increment
} Show Barbell
Plates for each bar side
65 lb - 10
105 lb - 25/5
132.5 lb - 25/10/5/2.5/1.25
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
2
Playground
Bench Press
Finish Day Script: if ( ( day == 3 || day == 6 ) && cr >= r) {
state. fiverm = state. fiverm + state. increment
} Show Barbell
Plates for each bar side
85 lb - 10/10
107.5 lb - 25/5/1.25
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
3
Playground
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
4
Playground
Back Extension Increase by 5 lb after 3 successful attempts.
Finish Day Script:
if ( completedReps >= reps) {
state. successes = state. successes + 1
if ( state. successes >= 3 ) {
state. weight = state. weight + 5 lb
state. successes = 0
state. failures = 0
}
}
Show
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
1
Playground
Squat
Finish Day Script: if ( ( day == 3 || day == 6 ) && cr >= r) {
state. fiverm = state. fiverm + state. increment
} Show Barbell
Plates for each bar side
95 lb - 25
150 lb - 45/5/2.5
190 lb - 45/25/2.5
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
2
Playground
Overhead Press
Finish Day Script: if ( ( day == 3 || day == 6 ) && cr >= r) {
state. fiverm = state. fiverm + state. increment
} Show Barbell
Plates for each bar side
82.5 lb - 10/5/2.5/1.25
105 lb - 25/5
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
3
Playground
Power Clean Increase by 5 lb after 3 successful attempts.
Finish Day Script:
if ( completedReps >= reps) {
state. successes = state. successes + 1
if ( state. successes >= 3 ) {
state. weight = state. weight + 5 lb
state. successes = 0
state. failures = 0
}
}
Show Barbell
Plates for each bar side
80 lb - 10/5/2.5
100 lb - 25/2.5
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
{"programs":[{"exercises":[{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"bentOverRow"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":true,"weightExpr":"state.weight"}]}],"name":"Bent Over Row","id":"hsoqxnes","finishDayExpr":"if (cr[1] + cr[2] + cr[3] >= 15) {\n state.weight = w[3] +\n (cr[3] > 10 ? 5lb : 2.5lb)\n} else {\n state.weight = state.weight * 0.9\n}","state":{"weight":{"value":95,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"benchPress"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":true,"weightExpr":"state.weight"}]}],"name":"Bench Press","id":"dfrqoklv","finishDayExpr":"if (cr[1] + cr[2] + cr[3] >= 15) {\n state.weight = w[3] +\n (cr[3] > 10 ? 5lb : 2.5lb)\n} else {\n state.weight = state.weight * 0.9\n}","state":{"weight":{"value":45,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"squat"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":true,"weightExpr":"state.weight"}]}],"name":"Squat","id":"cbehuuki","finishDayExpr":"if (cr[1] + cr[2] + cr[3] >= 15) {\n state.weight = w[3] +\n (cr[3] > 10 ? 10lb : 5lb)\n} else {\n state.weight = state.weight * 0.9\n}","state":{"weight":{"value":45,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"bodyweight","id":"chinUp"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"5","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"5","isAmrap":true,"weightExpr":"0lb"}]}],"name":"Chin Up","id":"xjvluydi","finishDayExpr":"","state":{}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"overheadPress"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":true,"weightExpr":"state.weight"}]}],"name":"Overhead Press","id":"wtygaluo","finishDayExpr":"if (cr[1] + cr[2] + cr[3] >= 15) {\n state.weight = w[3] +\n (cr[3] > 10 ? 5lb : 2.5lb)\n} else {\n state.weight = state.weight * 0.9\n}","state":{"weight":{"value":45,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"deadlift"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":true,"weightExpr":"state.weight"}]}],"name":"Deadlift","id":"aclndsos","finishDayExpr":"if (cr[1] + cr[2] + cr[3] >= 15) {\n state.weight = w[3] +\n (cr[3] > 10 ? 10lb : 5lb)\n} else {\n state.weight = state.weight * 0.9\n}","state":{"weight":{"value":95,"unit":"lb"}}}],"author":"/r/fitness","name":"Basic Beginner Routine","days":[{"exercises":[{"id":"hsoqxnes"},{"id":"dfrqoklv"},{"id":"cbehuuki"}],"name":"Workout A"},{"exercises":[{"id":"xjvluydi"},{"id":"wtygaluo"},{"id":"aclndsos"}],"name":"Workout B"}],"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>","id":"basicBeginner","shortDescription":"Great first starter program","nextDay":1,"url":"https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/","tags":["first-starter","barbell"]},{"exercises":[{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"dumbbell","id":"benchPress"},"warmupSets":[],"name":"Bench Press","description":"Recommended:\n* 1st week: **3 sets, 5-8 reps**.\n* After 1st week: **4 sets, 5-8 reps**.\nFirst set is a top set, after it - drop **~10%** in weight.","id":"yvexabrc","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"dumbbell","id":"bentOverOneArmRow"},"warmupSets":[],"name":"Bent Over One Arm Row","description":"Recommended:\n* 1st week: **2 sets, 6-10 reps**\n* After 1st week: **3 sets, 6-10 reps**","id":"repmevwp","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"leverageMachine","id":"chestFly"},"warmupSets":[],"name":"Chest Fly","description":"Recommended:\n* 1st week: **2 sets, 10-15 reps**.\n* After 1st week: **3 sets, 10-15 reps**.","id":"plfcedhr","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"cable","id":"reverseLatPulldown"},"warmupSets":[],"name":"Reverse Lat Pulldown","description":"Recommended:\n* 1st week: **2 sets, 10-15 reps**.\n* After 1st week: **3 sets, 10-5 reps**.","id":"zljjeokj","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"cable","id":"tricepsPushdown"},"warmupSets":[],"name":"Triceps Pushdown","description":"Recommended:\n* 1st week: **2 sets, 10-15 reps**.\n* After 1st week: **3 sets, 10-15 reps**.","id":"flldsqmm","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"barbell","id":"uprightRow"},"warmupSets":[],"name":"Upright Row","description":"Recommended: **2 sets, 6-10 reps**","id":"gvayvdob","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"dumbbell","id":"lateralRaise"},"warmupSets":[],"name":"Lateral Raise","description":"Recommended:\n* 1st week: **1 set, 8-12 reps**.\n* After 1st week: **2 sets, 8-12 reps**.","id":"efajbjvu","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"barbell","id":"squat"},"warmupSets":[],"name":"Squat","description":"Recommended:\n* 1st week: **3 sets, 5-8 reps**.\n* After 1st week: **4 sets, 5-8 reps**.\nFirst set is a top set, after it - drop **~10%** in weight.","id":"epvbejhi","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"barbell","id":"romanianDeadlift"},"warmupSets":[],"name":"Romanian Deadlift","description":"Recommended:\n* 1st week: **1 set, 6-10 reps**.\n* After 1st week: **2 sets, 6-10 reps**.\nFirst set is a top set, after it - drop **~10%** in weight.","id":"zisnnxoh","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"dumbbell","id":"lunge"},"warmupSets":[],"name":"Lunge","description":"Recommended:\n* 1st week: **2 sets, 8-12 reps**\n* After 1st week: **3 sets, 8-12 reps**","id":"rqzunbva","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"leverageMachine","id":"legExtension"},"warmupSets":[],"name":"Leg Extension","description":"Recommended:\n* 1st week: **1 set, 10-15 reps**\n* After 1st week: **2 sets, 10-15 reps**","id":"uxsnjdln","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"dumbbell","id":"hammerCurl"},"warmupSets":[],"name":"Hammer Curl","description":"Recommended: **2 sets, 8-12 reps**","id":"tvrotmfj","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"cable","id":"bicepCurl"},"warmupSets":[],"name":"Bicep Curl","description":"Recommended:\n* 1st week: **1 set, 6-10 reps**\n* After 1st week: **2 sets, 6-10 reps**","id":"twdxdebi","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"cable","id":"lateralRaise"},"warmupSets":[],"name":"Lateral Raise","description":"Recommended: **2 sets, 8-12 reps**","id":"gijcsfmv","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"barbell","id":"singleLegCalfRaise"},"warmupSets":[],"name":"Single Leg Calf Raise","description":"Recommended:\n* 1st week: **2 sets, 8-12 reps**\n* After 1st week: **3 sets, 8-12 reps**","id":"fdknerfl","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"barbell","id":"deadlift"},"warmupSets":[],"name":"Deadlift","description":"Recommended:\n* 1st week: **2 sets, 5-8 reps**.\n* After 1st week: **3 sets, 5-8 reps**.\nFirst set is a top set, after it - drop **~10%** in weight.","id":"moxpkkbb","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"barbell","id":"benchPressCloseGrip"},"warmupSets":[],"name":"Bench Press Close Grip","description":"Recommended:\n* 1st week: **2 sets, 6-10 reps**.\n* After 1st week: **3 sets, 6-10 reps**.\nFirst set is a top set, after it - drop **~10%** in weight.","id":"tcfvtkwa","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"barbell","id":"chestSupportedRow"},"warmupSets":[],"name":"Chest-Supported Row","description":"Recommended:\n* 1st week: **2 sets, 8-12 reps**\n* After 1st week: **3 sets, 8-12 reps**","id":"xozvvtju","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"dumbbell","id":"skullcrusher"},"warmupSets":[],"name":"Skullcrusher","description":"Recommended:\n* 1st week: **2 sets, 8-12 reps**\n* After 1st week: **3 sets, 8-12 reps**","id":"qqljybct","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"barbell","id":"uprightRow"},"warmupSets":[],"name":"Upright Row","description":"Recommended: **2 sets, 8-12 reps**","id":"wcbtalzf","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"dumbbell","id":"lateralRaise"},"warmupSets":[],"name":"Lateral Raise","description":"Recommended:\n* 1st week: **1 set, 12-20 reps**\n* After 1st week: **2 sets, 12-20 reps**","id":"pikysxts","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"smith","id":"squat"},"warmupSets":[],"name":"Squat","description":"Recommended:\n* 1st week: **2 sets, 8-12 reps**\n* After 1st week: **3 sets, 8-12 reps**","id":"qvebzjhz","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"leverageMachine","id":"legPress"},"warmupSets":[],"name":"Leg Press","description":"Recommended:\n* 1st week: **2 sets, 8-12 reps**\n* After 1st week: **3 sets, 8-12 reps**","id":"bbtrivwn","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"leverageMachine","id":"calfPressOnLegPress"},"warmupSets":[],"name":"Calf Press on Leg Press","description":"Recommended: **3 sets, 10-15 reps**","id":"iqacumev","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"leverageMachine","id":"legCurl"},"warmupSets":[],"name":"Leg Curl","description":"Recommended:\n* 1st week: **1 sets, 10-15 reps**\n* After 1st week: **2 sets, 10-15 reps**","id":"qokuxicb","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"dumbbell","id":"lyingBicepCurl"},"warmupSets":[],"name":"Lying Bicep Curl","description":"Recommended: **2 sets, 6-10 reps**","id":"wzepduum","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"ezbar","id":"preacherCurl"},"warmupSets":[],"name":"Preacher Curl","description":"Recommended:\n* 1st week: **1 sets, 10-15 reps**\n* After 1st week: **2 sets, 10-15 reps**","id":"syvbfsdw","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"cable","id":"lateralRaise"},"warmupSets":[],"name":"Lateral Raise","description":"Recommended: **2 sets, 10-15 reps**","id":"anvlvvxw","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"barbell","id":"overheadPress"},"warmupSets":[],"name":"Overhead Press","description":"Recommended:\n* 1st week: **2 sets, 5-8 reps**.\n* After 1st week: **3 sets, 5-8 reps**.\nFirst set is a top set, after it - drop **~10%** in weight.","id":"sizerulc","state":{},"finishDayExpr":""},{"quickAddSets":true,"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[]}],"exerciseType":{"equipment":"bodyweight","id":"chinUp"},"warmupSets":[],"name":"Chin Up","description":"**Weighted Chinups**. Recommended:\n* 1st week: **2 sets, 6-10 reps**.\n* After 1st week: **3 sets, 6-10 reps**.\nFirst set is a top set, after it - drop **~10%** in weight.","id":"absecrqx","state":{},"finishDayExpr":""}],"author":"Dr. Swole","name":"Dr. Swole Upper Lower, Low Volume","description":"The upper lower split is a highly versatile training set-up. This program uses a modified version of upper lower, with some changes to the traditional split to solve its disadvantages. The workout plan is set with low volumes, well-designed for a beginner bodybuilder or someone who responds to low volume training.","days":[{"name":"Upper 1","exercises":[{"id":"yvexabrc"},{"id":"repmevwp"},{"id":"plfcedhr"},{"id":"zljjeokj"},{"id":"flldsqmm"},{"id":"gvayvdob"},{"id":"efajbjvu"}]},{"name":"Lower 1","exercises":[{"id":"epvbejhi"},{"id":"zisnnxoh"},{"id":"rqzunbva"},{"id":"uxsnjdln"},{"id":"tvrotmfj"},{"id":"twdxdebi"},{"id":"gijcsfmv"},{"id":"fdknerfl"}]},{"name":"Upper 2","exercises":[{"id":"sizerulc"},{"id":"absecrqx"},{"id":"tcfvtkwa"},{"id":"xozvvtju"},{"id":"qqljybct"},{"id":"wcbtalzf"},{"id":"pikysxts"}]},{"name":"Lower 2","exercises":[{"id":"moxpkkbb"},{"id":"qvebzjhz"},{"id":"bbtrivwn"},{"id":"iqacumev"},{"id":"qokuxicb"},{"id":"wzepduum"},{"id":"syvbfsdw"},{"id":"anvlvvxw"}]}],"id":"drswoleullowvolume","shortDescription":"A 4 day beginner hypertrophy program based on the upper lower split.","url":"https://www.youtube.com/@DrSwole","nextDay":1,"tags":[]},{"exercises":[{"stateMetadata":{},"variationExpr":"state.stage","exerciseType":{"equipment":"barbell","id":"squat"},"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"}]}],"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"name":"Tier 1 Squat","id":"arcbxrdq","finishDayExpr":"if (completedReps >= reps) {\n state.weight += state.increase\n} else if (state.stage < 3) {\n state.stage = state.stage + 1\n} else {\n state.stage = 1\n state.weight = state.weight * 0.85\n}","state":{"increase":{"value":10,"unit":"lb"},"stage":1,"weight":{"value":150,"unit":"lb"}}},{"variationExpr":"state.stage","exerciseType":{"equipment":"barbell","id":"deadlift"},"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"}]}],"warmupSets":[{"value":0.3,"threshold":{"value":150,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":125,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":95,"unit":"lb"},"reps":5}],"name":"Tier 1 Deadlift","id":"sowdutxd","finishDayExpr":"if (cr >= r) {\n state.weight = w[5] + 10lb\n} else if (state.stage < 3) {\n state.stage = state.stage + 1\n} else {\n state.stage = 1\n state.weight = state.weight * 0.85\n}","state":{"stage":1,"weight":{"value":200,"unit":"lb"}},"reuseLogic":{"selected":"arcbxrdq","states":{"arcbxrdq":{"increase":{"value":10,"unit":"lb"},"stage":1,"weight":{"value":200,"unit":"lb"}}}}},{"variationExpr":"state.stage","exerciseType":{"equipment":"barbell","id":"benchPress"},"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"}]}],"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"name":"Tier 1 Bench Press","id":"gtydkkay","finishDayExpr":"if (cr >= r) {\n state.weight = w[5] + 5lb\n} else if (state.stage < 3) {\n state.stage = state.stage + 1\n} else {\n state.stage = 1\n state.weight = state.weight * 0.85\n}","state":{"stage":1,"weight":{"value":135,"unit":"lb"}},"reuseLogic":{"selected":"arcbxrdq","states":{"arcbxrdq":{"increase":{"value":5,"unit":"lb"},"stage":1,"weight":{"value":135,"unit":"lb"}}}}},{"variationExpr":"state.stage","exerciseType":{"equipment":"barbell","id":"overheadPress"},"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"}]}],"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"name":"Tier 1 Overhead Press","id":"mspcbocr","finishDayExpr":"if (cr >= r) {\n state.weight = w[5] + 5lb\n} else if (state.stage < 3) {\n state.stage = state.stage + 1\n} else {\n state.stage = 1\n state.weight = state.weight * 0.85\n}","state":{"stage":1,"weight":{"value":100,"unit":"lb"}},"reuseLogic":{"selected":"arcbxrdq","states":{"arcbxrdq":{"increase":{"value":5,"unit":"lb"},"stage":1,"weight":{"value":85,"unit":"lb"}}}}},{"variationExpr":"state.stage","exerciseType":{"equipment":"barbell","id":"deadlift"},"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"}]}],"warmupSets":[{"value":0.3,"threshold":{"value":150,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":125,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":95,"unit":"lb"},"reps":5}],"name":"Tier 2 Deadlift","id":"nzzpijbv","finishDayExpr":"if (cr >= r) {\n state.weight = w[3] + 10lb\n} else if (state.stage < 3) {\n state.stage = state.stage + 1\n} else {\n state.stage = 1\n state.weight = state.weight - 20lb\n}","state":{"stage":1,"weight":{"value":140,"unit":"lb"}},"reuseLogic":{"selected":"obornhqj","states":{"obornhqj":{"weight":{"value":140,"unit":"lb"},"increase":{"value":10,"unit":"lb"},"stage":1,"decrease":{"value":20,"unit":"lb"}},"lrzellmp":{"stage":1,"weight":{"value":135,"unit":"lb"}}}}},{"variationExpr":"state.stage","exerciseType":{"equipment":"barbell","id":"squat"},"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"}]}],"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"name":"Tier 2 Squat","id":"lrzellmp","finishDayExpr":"if (cr >= r) {\n state.weight = w[3] + 10lb\n} else if (state.stage < 3) {\n state.stage = state.stage + 1\n} else {\n state.stage = 1\n state.weight = state.weight - 20lb\n}","state":{"stage":1,"weight":{"value":135,"unit":"lb"}},"reuseLogic":{"selected":"obornhqj","states":{"obornhqj":{"weight":{"value":135,"unit":"lb"},"increase":{"value":10,"unit":"lb"},"stage":1,"decrease":{"value":20,"unit":"lb"}}}}},{"stateMetadata":{},"variationExpr":"state.stage","exerciseType":{"equipment":"barbell","id":"benchPress"},"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"}]}],"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"name":"Tier 2 Bench Press","id":"obornhqj","finishDayExpr":"if (completedReps >= reps) {\n state.weight += state.increase\n} else if (state.stage < 3) {\n state.stage = state.stage + 1\n} else {\n state.stage = 1\n state.weight = state.weight - state.decrease\n}","state":{"weight":{"value":95,"unit":"lb"},"increase":{"value":5,"unit":"lb"},"stage":1,"decrease":{"value":15,"unit":"lb"}}},{"variationExpr":"state.stage","exerciseType":{"equipment":"barbell","id":"overheadPress"},"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"}]}],"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"name":"Tier 2 Overhead Press","id":"ygknxmbg","finishDayExpr":"if (cr >= r) {\n state.weight = w[3] + 5lb\n} else if (state.stage < 3) {\n state.stage = state.stage + 1\n} else {\n state.stage = 1\n state.weight = state.weight - 15lb\n}","state":{"stage":1,"weight":{"value":75,"unit":"lb"}},"reuseLogic":{"selected":"obornhqj","states":{"obornhqj":{"weight":{"value":75,"unit":"lb"},"increase":{"value":5,"unit":"lb"},"stage":1,"decrease":{"value":15,"unit":"lb"}}}}},{"stateMetadata":{},"variationExpr":"1","exerciseType":{"equipment":"cable","id":"latPulldown"},"variations":[{"sets":[{"repsExpr":"15","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"15","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"15","isAmrap":true,"weightExpr":"state.weight"}]}],"warmupSets":[{"value":0.3,"threshold":{"value":60,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":30,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":10,"unit":"lb"},"reps":5}],"name":"Lat Pulldown","id":"funewull","finishDayExpr":"if (completedReps[3] >= 25) {\n state.weight = state.weight + state.increase\n}","state":{"increase":{"value":5,"unit":"lb"},"weight":{"value":20,"unit":"lb"}},"timerExpr":"90"},{"stateMetadata":{},"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"bentOverRow"},"variations":[{"sets":[{"repsExpr":"15","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"15","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"15","isAmrap":true,"weightExpr":"state.weight"}]}],"warmupSets":[{"value":0.3,"threshold":{"value":150,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":125,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":95,"unit":"lb"},"reps":5}],"name":"Bent Over Row","id":"hbyrdbsw","finishDayExpr":"if (completedReps[3] >= 25) {\n state.weight = state.weight + state.increase\n}","state":{"increase":{"value":5,"unit":"lb"},"weight":{"value":50,"unit":"lb"}},"reuseLogic":{"selected":"funewull","states":{"funewull":{"increase":{"value":5,"unit":"lb"},"weight":{"value":20,"unit":"lb"}}}},"timerExpr":"90"}],"author":"Cody LeFever","name":"GZCLP","days":[{"exercises":[{"id":"arcbxrdq"},{"id":"obornhqj"},{"id":"funewull"}],"name":"Day 1"},{"exercises":[{"id":"mspcbocr"},{"id":"nzzpijbv"},{"id":"hbyrdbsw"}],"name":"Day 2"},{"exercises":[{"id":"gtydkkay"},{"id":"lrzellmp"},{"id":"funewull"}],"name":"Day 3"},{"exercises":[{"id":"sowdutxd"},{"id":"ygknxmbg"},{"id":"hbyrdbsw"}],"name":"Day 4"}],"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-month course of 'Basic Beginner' program.","id":"gzclp","shortDescription":"Another good “next step” program. Do it after 3-9 months in gym.","nextDay":1,"url":"https://old.reddit.com/r/Fitness/comments/44hnbc/strength_training_using_the_gzcl_method_from/","tags":["beginner","barbell"]},{"exercises":[{"variationExpr":"state.week","stateMetadata":{},"variations":[{"sets":[{"repsExpr":"10","weightExpr":"state.rm","isAmrap":false},{"repsExpr":"6","weightExpr":"state.tm * 0.7","isAmrap":false},{"repsExpr":"6","weightExpr":"state.tm * 0.7","isAmrap":false},{"repsExpr":"6","weightExpr":"state.tm * 0.7","isAmrap":true}]},{"sets":[{"repsExpr":"8","weightExpr":"state.rm","isAmrap":false},{"repsExpr":"5","weightExpr":"state.tm * 0.75","isAmrap":false},{"repsExpr":"5","weightExpr":"state.tm * 0.75","isAmrap":false},{"repsExpr":"5","weightExpr":"state.tm * 0.75","isAmrap":true}]},{"sets":[{"repsExpr":"6","weightExpr":"state.rm","isAmrap":false},{"repsExpr":"4","weightExpr":"state.tm * 0.8","isAmrap":false},{"repsExpr":"4","weightExpr":"state.tm * 0.8","isAmrap":false},{"repsExpr":"4","weightExpr":"state.tm * 0.8","isAmrap":true}]},{"sets":[{"repsExpr":"4","weightExpr":"state.rm","isAmrap":false},{"repsExpr":"3","weightExpr":"state.tm * 0.825","isAmrap":false},{"repsExpr":"3","weightExpr":"state.tm * 0.825","isAmrap":false},{"repsExpr":"3","weightExpr":"state.tm * 0.825","isAmrap":true}]},{"sets":[{"repsExpr":"2","weightExpr":"state.rm","isAmrap":false},{"repsExpr":"2","weightExpr":"state.tm * 0.85","isAmrap":false},{"repsExpr":"2","weightExpr":"state.tm * 0.85","isAmrap":false},{"repsExpr":"2","weightExpr":"state.tm * 0.85","isAmrap":false},{"repsExpr":"2","weightExpr":"state.tm * 0.85","isAmrap":true}]},{"sets":[{"repsExpr":"1","weightExpr":"state.rm","isAmrap":false}]},{"sets":[{"repsExpr":"6","weightExpr":"state.rm","isAmrap":false},{"repsExpr":"3","weightExpr":"state.rm * 0.85","isAmrap":false},{"repsExpr":"3","weightExpr":"state.rm * 0.85","isAmrap":false},{"repsExpr":"3","weightExpr":"state.rm * 0.85","isAmrap":false},{"repsExpr":"3","weightExpr":"state.rm * 0.85","isAmrap":false},{"repsExpr":"3","weightExpr":"state.rm * 0.85","isAmrap":true}]},{"sets":[{"repsExpr":"4","weightExpr":"state.rm","isAmrap":false},{"repsExpr":"2","weightExpr":"state.rm * 0.85","isAmrap":false},{"repsExpr":"2","weightExpr":"state.rm * 0.85","isAmrap":false},{"repsExpr":"2","weightExpr":"state.rm * 0.85","isAmrap":false},{"repsExpr":"2","weightExpr":"state.rm * 0.85","isAmrap":false},{"repsExpr":"2","weightExpr":"state.rm * 0.85","isAmrap":true}]},{"sets":[{"repsExpr":"2","weightExpr":"state.rm","isAmrap":false},{"repsExpr":"1","weightExpr":"state.rm * 0.85","isAmrap":false},{"repsExpr":"1","weightExpr":"state.rm * 0.85","isAmrap":false},{"repsExpr":"1","weightExpr":"state.rm * 0.85","isAmrap":false},{"repsExpr":"1","weightExpr":"state.rm * 0.85","isAmrap":false},{"repsExpr":"1","weightExpr":"state.rm * 0.85","isAmrap":true}]},{"sets":[{"repsExpr":"5","weightExpr":"state.rm","isAmrap":false},{"repsExpr":"2","weightExpr":"state.rm * 0.9","isAmrap":false},{"repsExpr":"2","weightExpr":"state.rm * 0.9","isAmrap":false},{"repsExpr":"2","weightExpr":"state.rm * 0.9","isAmrap":true}]},{"sets":[{"repsExpr":"3","weightExpr":"state.rm","isAmrap":false},{"repsExpr":"1","weightExpr":"state.rm * 0.9","isAmrap":false},{"repsExpr":"1","weightExpr":"state.rm * 0.9","isAmrap":false},{"repsExpr":"1","weightExpr":"state.rm * 0.9","isAmrap":true}]},{"sets":[{"repsExpr":"1","weightExpr":"state.rm","isAmrap":false}]}],"exerciseType":{"equipment":"barbell","id":"squat"},"warmupSets":[{"value":0.3,"threshold":{"value":45,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":45,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"name":"Squat","description":"**T1**. Initially set your **tm** state variable (by clicking the edit icon and entering the value there). Then, for each workout, make a guess for your RM with reps at the first set, then update the **rm** state variable. Do the warmups, then attempt the RM weight. Update the **rm** variable after that again with the right weight. Then, do the drop sets. ","id":"sfdpdhcp","state":{"tm":{"value":100,"unit":"lb"},"week":1,"rm":{"value":45,"unit":"lb"}},"finishDayExpr":"state.week += 1\nif (state.week > 12) {\n state.week = 1\n}\nif (state.week < 4 && completedReps[ns] > 12) {\n state.tm *= 1.05 \n}\nif ((state.week == 7 || state.week == 8) && completedReps[ns] > 5) {\n state.tm *= 1.05\n}"},{"variationExpr":"state.week","stateMetadata":{},"variations":[{"sets":[{"repsExpr":"10","weightExpr":"state.tm * 0.5","isAmrap":false},{"repsExpr":"10","weightExpr":"state.tm * 0.5","isAmrap":false},{"repsExpr":"10","weightExpr":"state.tm * 0.5","isAmrap":false},{"repsExpr":"10","weightExpr":"state.tm * 0.5","isAmrap":false}]},{"sets":[{"repsExpr":"8","weightExpr":"state.tm * 0.6","isAmrap":false},{"repsExpr":"8","weightExpr":"state.tm * 0.6","isAmrap":false},{"repsExpr":"8","weightExpr":"state.tm * 0.6","isAmrap":false},{"repsExpr":"8","weightExpr":"state.tm * 0.6","isAmrap":false}]},{"sets":[{"repsExpr":"6","weightExpr":"state.tm * 0.7","isAmrap":false},{"repsExpr":"6","weightExpr":"state.tm * 0.7","isAmrap":false},{"repsExpr":"6","weightExpr":"state.tm * 0.7","isAmrap":false},{"repsExpr":"6","weightExpr":"state.tm * 0.7","isAmrap":false}]},{"sets":[{"repsExpr":"4","weightExpr":"state.tm * 0.75","isAmrap":false},{"repsExpr":"4","weightExpr":"state.tm * 0.75","isAmrap":false},{"repsExpr":"4","weightExpr":"state.tm * 0.75","isAmrap":false},{"repsExpr":"4","weightExpr":"state.tm * 0.75","isAmrap":false},{"repsExpr":"4","weightExpr":"state.tm * 0.75","isAmrap":false}]},{"sets":[{"repsExpr":"2","weightExpr":"state.tm * 0.8","isAmrap":false},{"repsExpr":"2","weightExpr":"state.tm * 0.8","isAmrap":false},{"repsExpr":"2","weightExpr":"state.tm * 0.8","isAmrap":false},{"repsExpr":"2","weightExpr":"state.tm * 0.8","isAmrap":false},{"repsExpr":"2","weightExpr":"state.tm * 0.8","isAmrap":false},{"repsExpr":"2","weightExpr":"state.tm * 0.8","isAmrap":false},{"repsExpr":"2","weightExpr":"state.tm * 0.8","isAmrap":false}]},{"sets":[{"repsExpr":"0","weightExpr":"0lb","isAmrap":false}]},{"sets":[{"repsExpr":"6","weightExpr":"state.tm * 0.7","isAmrap":false},{"repsExpr":"6","weightExpr":"state.tm * 0.7","isAmrap":false},{"repsExpr":"6","weightExpr":"state.tm * 0.7","isAmrap":false},{"repsExpr":"6","weightExpr":"state.tm * 0.7","isAmrap":false},{"repsExpr":"6","weightExpr":"state.tm * 0.7","isAmrap":false}]},{"sets":[{"repsExpr":"5","weightExpr":"state.tm * 0.7","isAmrap":false},{"repsExpr":"5","weightExpr":"state.tm * 0.7","isAmrap":false},{"repsExpr":"5","weightExpr":"state.tm * 0.7","isAmrap":false},{"repsExpr":"5","weightExpr":"state.tm * 0.7","isAmrap":false},{"repsExpr":"5","weightExpr":"state.tm * 0.7","isAmrap":false}]},{"sets":[{"repsExpr":"4","weightExpr":"state.tm * 0.8","isAmrap":false},{"repsExpr":"4","weightExpr":"state.tm * 0.8","isAmrap":false},{"repsExpr":"4","weightExpr":"state.tm * 0.8","isAmrap":false},{"repsExpr":"4","weightExpr":"state.tm * 0.8","isAmrap":false},{"repsExpr":"4","weightExpr":"state.tm * 0.8","isAmrap":false}]},{"sets":[{"repsExpr":"3","weightExpr":"state.tm * 0.825","isAmrap":false},{"repsExpr":"3","weightExpr":"state.tm * 0.825","isAmrap":false},{"repsExpr":"3","weightExpr":"state.tm * 0.825","isAmrap":false},{"repsExpr":"3","weightExpr":"state.tm * 0.825","isAmrap":false},{"repsExpr":"3","weightExpr":"state.tm * 0.825","isAmrap":false},{"repsExpr":"3","weightExpr":"state.tm * 0.825","isAmrap":false}]},{"sets":[{"repsExpr":"2","weightExpr":"state.tm * 0.85","isAmrap":false},{"repsExpr":"2","weightExpr":"state.tm * 0.85","isAmrap":false},{"repsExpr":"2","weightExpr":"state.tm * 0.85","isAmrap":false},{"repsExpr":"2","weightExpr":"state.tm * 0.85","isAmrap":false},{"repsExpr":"2","weightExpr":"state.tm * 0.85","isAmrap":false},{"repsExpr":"2","weightExpr":"state.tm * 0.85","isAmrap":false},{"repsExpr":"2","weightExpr":"state.tm * 0.85","isAmrap":false}]},{"sets":[{"repsExpr":"0","weightExpr":"0lb","isAmrap":false}]}],"exerciseType":{"equipment":"barbell","id":"deficitDeadlift"},"warmupSets":[{"value":0.5,"threshold":{"value":0,"unit":"lb"},"reps":5}],"name":"Deficit Deadlift","description":"**T2a**. Use the TM of the T1 lift. Update the TM value of **T2a** from **T1** 1RM weight after 6th week.","id":"acwpqfga","state":{"tm":{"value":100,"unit":"lb"},"week":1},"finishDayExpr":"state.week += 1\nif (state.week > 12) {\n state.week = 1\n}"},{"variationExpr":"state.week == 6 || state.week == 11 || state.week == 12 ? 2 : 1","stateMetadata":{},"variations":[{"sets":[{"repsExpr":"if (state.week == 1) { 15 }\nelse if (state.week == 2) { 12 }\nelse if (state.week == 3) { 10 }\nelse if (state.week == 4) { 8 }\nelse if (state.week == 5) { 6 }\nelse if (state.week == 7) { 12 }\nelse if (state.week == 8) { 10 }\nelse if (state.week == 9) { 8 }\nelse { 6 }\n\n","weightExpr":"state.rm","isAmrap":false},{"repsExpr":"1","weightExpr":"state.rm","isAmrap":true},{"repsExpr":"1","weightExpr":"state.rm","isAmrap":true},{"repsExpr":"1","weightExpr":"state.rm","isAmrap":true}]},{"sets":[{"repsExpr":"0","weightExpr":"0lb","isAmrap":false}]}],"exerciseType":{"equipment":"barbell","id":"inclineRow"},"warmupSets":[{"value":0.3,"threshold":{"value":10,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":10,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":10,"unit":"lb"},"reps":5}],"name":"Incline Row","description":"**T2b**. Same as in **T1** - make a guess for your RM with reps at the first set, then update the **rm** state variable. Do the warmups, then attempt the RM weight. Update corresponding **rm** variable after that again with the right weight. Then, do the Max Rep Sets.","id":"qqwutsup","state":{"rm":{"value":100,"unit":"lb"},"week":1},"finishDayExpr":"state.week += 1\nif (state.week > 12) {\n state.week = 1\n}"},{"variationExpr":"state.week == 7 || state.week == 12 ? 2 : 1","stateMetadata":{},"variations":[{"sets":[{"repsExpr":"if (state.week == 1) { 20 }\nelse if (state.week == 2) { 18 }\nelse if (state.week == 3) { 16 }\nelse if (state.week == 4) { 14 }\nelse if (state.week == 5) { 12 }\nelse if (state.week == 6) { 10 }\nelse if (state.week == 8) { 18 }\nelse if (state.week == 9) { 16 }\nelse if (state.week == 10) { 14 }\nelse { 12 }","weightExpr":"state.rm","isAmrap":false},{"repsExpr":"1","weightExpr":"state.rm","isAmrap":true},{"repsExpr":"1","weightExpr":"state.rm","isAmrap":true},{"repsExpr":"1","weightExpr":"state.rm","isAmrap":true}]},{"sets":[{"repsExpr":"0","weightExpr":"0lb","isAmrap":false}]}],"exerciseType":{"equipment":"cable","id":"tricepsPushdown"},"warmupSets":[{"value":0.3,"threshold":{"value":10,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":10,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":10,"unit":"lb"},"reps":5}],"name":"Triceps Pushdown","description":"**T3**. Same as in **T1** - make a guess for your RM with reps at the first set, then update the **rm** state variable. Do the warmups, then attempt the RM weight. Update corresponding **rm** variable after that again with the right weight. Then, do the Max Rep Sets.","id":"yygiaggw","state":{"rm":{"value":10,"unit":"lb"},"week":1},"finishDayExpr":"state.week += 1\nif (state.week > 12) {\n state.week = 1\n}"},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"cable","id":"bentOverRow"},"warmupSets":[{"value":0.3,"threshold":{"value":150,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":125,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":95,"unit":"lb"},"reps":5}],"name":"Bent Over Row","description":"**T3**.","id":"dvcsuxlw","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"yygiaggw","states":{"yygiaggw":{"rm":{"value":10,"unit":"lb"},"week":1}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"dumbbell","id":"hammerCurl"},"warmupSets":[{"value":0.3,"threshold":{"value":60,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":30,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":10,"unit":"lb"},"reps":5}],"name":"Hammer Curl","description":"**T3**.","id":"xulmdmsp","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"yygiaggw","states":{"yygiaggw":{"rm":{"value":20,"unit":"lb"},"week":1}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"barbell","id":"benchPress"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"name":"Bench Press","description":"**T1**. Initially set your **tm** state variable (by clicking the edit icon and entering the value there). Then, for each workout, make a guess for your RM with reps at the first set, then update the **rm** state variable. Do the warmups, then attempt the RM weight. Update the **rm** variable after that again with the right weight. Then, do the drop sets. ","id":"rzkntjln","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"sfdpdhcp","states":{"sfdpdhcp":{"tm":{"value":100,"unit":"lb"},"week":1,"rm":{"value":45,"unit":"lb"}}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"barbell","id":"benchPressCloseGrip"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"name":"Bench Press Close Grip","description":"**T2a**. Use the TM of the T1 lift. Update the TM value of **T2a** from **T1** 1RM weight after 6th week.","id":"nruwkylj","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"acwpqfga","states":{"acwpqfga":{"tm":{"value":100,"unit":"lb"},"week":1}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"dumbbell","id":"shoulderPress"},"warmupSets":[{"value":0.3,"threshold":{"value":60,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":30,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":10,"unit":"lb"},"reps":5}],"name":"Shoulder Press","description":"**T2b**. Same as in **T1** - make a guess for your RM with reps at the first set, then update the **rm** state variable. Do the warmups, then attempt the RM weight. Update corresponding **rm** variable after that again with the right weight. Then, do the Max Rep Sets.","id":"qfkupwma","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"qqwutsup","states":{"qqwutsup":{"rm":{"value":100,"unit":"lb"},"week":1}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"dumbbell","id":"shrug"},"warmupSets":[{"value":0.3,"threshold":{"value":60,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":30,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":10,"unit":"lb"},"reps":5}],"name":"Shrug","description":"**T3**. Same as in **T1** - make a guess for your RM with reps at the first set, then update the **rm** state variable. Do the warmups, then attempt the RM weight. Update corresponding **rm** variable after that again with the right weight. Then, do the Max Rep Sets.","id":"oeuesbpp","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"yygiaggw","states":{"yygiaggw":{"rm":{"value":10,"unit":"lb"},"week":1}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"leverageMachine","id":"pecDeck"},"warmupSets":[{"value":0.3,"threshold":{"value":60,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":30,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":10,"unit":"lb"},"reps":5}],"name":"Pec Deck","description":"**T3**.","id":"qnobwodp","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"yygiaggw","states":{"yygiaggw":{"rm":{"value":10,"unit":"lb"},"week":1}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"band","id":"facePull"},"warmupSets":[{"value":0.3,"threshold":{"value":60,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":30,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":10,"unit":"lb"},"reps":5}],"name":"Face Pull","description":"**T3**.","id":"zjapwdru","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"yygiaggw","states":{"yygiaggw":{"rm":{"value":10,"unit":"lb"},"week":1}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"barbell","id":"deadlift"},"warmupSets":[{"value":0.3,"threshold":{"value":150,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":125,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":95,"unit":"lb"},"reps":5}],"name":"Deadlift","id":"uryyhhoc","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"sfdpdhcp","states":{"sfdpdhcp":{"tm":{"value":100,"unit":"lb"},"week":1,"rm":{"value":45,"unit":"lb"}}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"barbell","id":"frontSquat"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"name":"Front Squat","description":"**T2a**. For this one, use it's own TM.","id":"kpdqyzmq","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"acwpqfga","states":{"acwpqfga":{"tm":{"value":100,"unit":"lb"},"week":1}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"cable","id":"latPulldown"},"warmupSets":[{"value":0.3,"threshold":{"value":60,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":30,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":10,"unit":"lb"},"reps":5}],"name":"Lat Pulldown","description":"**T2b**. Same as in **T1** - make a guess for your RM with reps at the first set, then update the **rm** state variable. Do the warmups, then attempt the RM weight. Update corresponding **rm** variable after that again with the right weight. Then, do the Max Rep Sets.","id":"xyrfzupi","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"qqwutsup","states":{"qqwutsup":{"rm":{"value":100,"unit":"lb"},"week":1}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"leverageMachine","id":"legExtension"},"warmupSets":[{"value":0.3,"threshold":{"value":60,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":30,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":10,"unit":"lb"},"reps":5}],"name":"Leg Extension","description":"**T3**. Same as in **T1** - make a guess for your RM with reps at the first set, then update the **rm** state variable. Do the warmups, then attempt the RM weight. Update corresponding **rm** variable after that again with the right weight. Then, do the Max Rep Sets.","id":"ylbyvvpn","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"yygiaggw","states":{"yygiaggw":{"rm":{"value":10,"unit":"lb"},"week":1}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"dumbbell","id":"bentOverOneArmRow"},"warmupSets":[{"value":0.3,"threshold":{"value":60,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":30,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":10,"unit":"lb"},"reps":5}],"name":"Bent Over One Arm Row","description":"**T3**.","id":"ruepybuk","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"yygiaggw","states":{"yygiaggw":{"rm":{"value":10,"unit":"lb"},"week":1}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"ezbar","id":"bicepCurl"},"warmupSets":[{"value":0.3,"threshold":{"value":60,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":30,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":10,"unit":"lb"},"reps":5}],"name":"Bicep Curl","description":"**T3**.","id":"iwxnrwll","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"yygiaggw","states":{"yygiaggw":{"rm":{"value":10,"unit":"lb"},"week":1}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"barbell","id":"overheadPress"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"name":"Overhead Press","id":"cnuukpqc","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"sfdpdhcp","states":{"sfdpdhcp":{"tm":{"value":100,"unit":"lb"},"week":1,"rm":{"value":45,"unit":"lb"}}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"barbell","id":"inclineBenchPress"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"name":"Incline Bench Press","description":"**T2a**. Use the TM of the T1 lift. Update the TM value of **T2a** from **T1** 1RM weight after 6th week.","id":"wdnnundk","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"acwpqfga","states":{"acwpqfga":{"tm":{"value":100,"unit":"lb"},"week":1}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"kettlebell","id":"pushPress"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"name":"Push Press","description":"**T2b**. Same as in **T1** - make a guess for your RM with reps at the first set, then update the **rm** state variable. Do the warmups, then attempt the RM weight. Update corresponding **rm** variable after that again with the right weight. Then, do the Max Rep Sets.","id":"qbhmawtj","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"qqwutsup","states":{"qqwutsup":{"rm":{"value":20,"unit":"lb"},"week":1}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"dumbbell","id":"inclineCurl"},"warmupSets":[{"value":0.3,"threshold":{"value":60,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":30,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":10,"unit":"lb"},"reps":5}],"name":"Incline Curl","description":"**T3**.","id":"fdqvvxmp","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"yygiaggw","states":{"yygiaggw":{"rm":{"value":10,"unit":"lb"},"week":1}}}}],"author":"Cody Lefever","name":"GZCL: Jacked & Tan 2.0","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!","days":[{"name":"Day 1","exercises":[{"id":"sfdpdhcp"},{"id":"acwpqfga"},{"id":"qqwutsup"},{"id":"yygiaggw"},{"id":"dvcsuxlw"},{"id":"xulmdmsp"}]},{"name":"Day 2","exercises":[{"id":"rzkntjln"},{"id":"nruwkylj"},{"id":"qfkupwma"},{"id":"oeuesbpp"},{"id":"qnobwodp"},{"id":"zjapwdru"}]},{"name":"Day 3","exercises":[{"id":"uryyhhoc"},{"id":"kpdqyzmq"},{"id":"xyrfzupi"},{"id":"ylbyvvpn"},{"id":"ruepybuk"},{"id":"iwxnrwll"}]},{"name":"Day 4","exercises":[{"id":"cnuukpqc"},{"id":"wdnnundk"},{"id":"qbhmawtj"},{"id":"yygiaggw"},{"id":"oeuesbpp"},{"id":"fdqvvxmp"}]}],"id":"jackedtan2","shortDescription":"Good next step after GZCLP.","url":"https://www.gainzfever.com","nextDay":1,"tags":[]},{"exercises":[{"quickAddSets":false,"variationExpr":"if (state.week == 1 || state.week == 3 || state.week == 7) { 1 }\nelse if (state.week == 5 || state.week == 9) { 2 }\nelse if (state.week == 6) { 3 }\nelse if (state.week == 2 || state.week == 11) { 4 }\nelse if (state.week == 4) { 5 }\nelse if (state.week == 8) { 6 }\nelse if (state.week == 10) { 7 }\nelse { 8 }","stateMetadata":{},"variations":[{"sets":[{"repsExpr":"state.reps","weightExpr":"state.rm2 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm2 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm2 * (state.intensity / 100)","isAmrap":false}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.rm2 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm2 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm2 * (state.intensity / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.rm2 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm2 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm2 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm2 * (state.intensity / 100)","isAmrap":false}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.rm2 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm2 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm2 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm2 * (state.intensity / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.rm2 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm2 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm2 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm2 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm2 * (state.intensity / 100)","isAmrap":false}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.rm2 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm2 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm2 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm2 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm2 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm2 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm2 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm2 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm2 * (state.intensity / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"1","weightExpr":"state.rm2","isAmrap":true}]},{"sets":[{"repsExpr":"1","weightExpr":"state.rm1","isAmrap":true}]}],"exerciseType":{"equipment":"barbell","id":"benchPress"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"name":"Bench Press","description":"**T1**. Initially set your 2RM (by setting **rm2** state var). On **week 12**, test 1RM, and update **rm1** state var.","id":"xsrvweon","state":{"intensity":85,"week":1,"reps":5,"rm2":{"value":315,"unit":"lb"},"rm1":{"value":0,"unit":"lb"}},"finishDayExpr":"state.week += 1\nif (state.week > 12) {\n state.week = 1\n}\n\nif (state.week == 1) { state.intensity = 85 }\nif (state.week == 2) { state.intensity = 90 }\nif (state.week == 3) { state.intensity = 87.5 }\nif (state.week == 4) { state.intensity = 92.5 }\nif (state.week == 5) { state.intensity = 90 }\nif (state.week == 6) { state.intensity = 95 }\nif (state.week == 7) { state.intensity = 92.5 }\nif (state.week == 8) { state.intensity = 97.5 }\nif (state.week == 9) { state.intensity = 95 }\nif (state.week == 10) { state.intensity = 100 }\nif (state.week == 11) { state.intensity = 90 }\nif (state.week == 12) { state.intensity = 100 }\n\nif (state.week == 1) { state.reps = 5 }\nif (state.week == 2) { state.reps = 3 }\nif (state.week == 3) { state.reps = 4 }\nif (state.week == 4) { state.reps = 2 }\nif (state.week == 5) { state.reps = 4 }\nif (state.week == 6) { state.reps = 2 }\nif (state.week == 7) { state.reps = 3 }\nif (state.week == 8) { state.reps = 1 }\nif (state.week == 9) { state.reps = 2 }\nif (state.week == 10) { state.reps = 1 }\nif (state.week == 11) { state.reps = 2 }\nif (state.week == 12) { state.reps = 1 }"},{"variationExpr":"if (state.week == 1 || state.week == 2) { 1 }\nelse if (state.week == 3 || state.week == 10) { 2 }\nelse if (state.week == 4 || state.week == 5) { 3 }\nelse if (state.week == 6) { 4 }\nelse if (state.week == 7 || state.week == 8) { 5 }\nelse if (state.week == 9) { 6 }\nelse { 7 }","stateMetadata":{},"variations":[{"sets":[{"repsExpr":"state.reps","weightExpr":"state.rm5 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm5 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm5 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm5 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm5 * (state.intensity / 100)","isAmrap":false}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.rm5 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm5 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm5 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm5 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm5 * (state.intensity / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.rm5 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm5 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm5 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm5 * (state.intensity / 100)","isAmrap":false}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.rm5 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm5 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm5 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm5 * (state.intensity / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.rm5 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm5 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm5 * (state.intensity / 100)","isAmrap":false}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.rm5 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm5 * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.rm5 * (state.intensity / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"0","weightExpr":"0lb","isAmrap":false}]}],"exerciseType":{"equipment":"barbell","id":"inclineBenchPress"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"name":"Incline Bench Press","description":"**T2**. Initially set your 5RM (by setting **rm5** state var).","id":"afisblse","state":{"intensity":80,"rm5":225,"week":1,"reps":6},"finishDayExpr":"state.week += 1\nif (state.week > 12) {\n state.week = 1\n}\n\nif (state.week == 1) { state.intensity = 80 }\nif (state.week == 2) { state.intensity = 95 }\nif (state.week == 3) { state.intensity = 90 }\nif (state.week == 4) { state.intensity = 82.5 }\nif (state.week == 5) { state.intensity = 87.5 }\nif (state.week == 6) { state.intensity = 92.5 }\nif (state.week == 7) { state.intensity = 85 }\nif (state.week == 8) { state.intensity = 90 }\nif (state.week == 9) { state.intensity = 95 }\nif (state.week == 10) { state.intensity = 100 }\nif (state.week == 11) { state.intensity = 100 }\nif (state.week == 12) { state.intensity = 100 }\n\nif (state.week == 1) { state.reps = 6 }\nif (state.week == 2) { state.reps = 5 }\nif (state.week == 3) { state.reps = 4 }\nif (state.week == 4) { state.reps = 6 }\nif (state.week == 5) { state.reps = 5 }\nif (state.week == 6) { state.reps = 4 }\nif (state.week == 7) { state.reps = 6 }\nif (state.week == 8) { state.reps = 5 }\nif (state.week == 9) { state.reps = 4 }\nif (state.week == 10) { state.reps = 3 }\nif (state.week == 11) { state.reps = 0 }\nif (state.week == 12) { state.reps = 0 }"},{"variationExpr":"if (state.week == 1 || state.week == 2 || state.week == 3) { 1 }\nelse if (state.week == 4 || state.week == 5 || state.week == 6) { 2 }\nelse if (state.week == 7 || state.week == 8 || state.week == 9) { 3 }\nelse if (state.week == 10) { 4 }\nelse { 5 }","stateMetadata":{},"variations":[{"sets":[{"repsExpr":"1","weightExpr":"state.rm10","isAmrap":true},{"repsExpr":"1","weightExpr":"state.rm10","isAmrap":true},{"repsExpr":"1","weightExpr":"state.rm10","isAmrap":true},{"repsExpr":"1","weightExpr":"state.rm10","isAmrap":true},{"repsExpr":"1","weightExpr":"state.rm10","isAmrap":true}]},{"sets":[{"repsExpr":"1","weightExpr":"state.rm10","isAmrap":true},{"repsExpr":"1","weightExpr":"state.rm10","isAmrap":true},{"repsExpr":"1","weightExpr":"state.rm10","isAmrap":true},{"repsExpr":"1","weightExpr":"state.rm10","isAmrap":true}]},{"sets":[{"repsExpr":"1","weightExpr":"state.rm10","isAmrap":true},{"repsExpr":"1","weightExpr":"state.rm10","isAmrap":true},{"repsExpr":"1","weightExpr":"state.rm10","isAmrap":true}]},{"sets":[{"repsExpr":"1","weightExpr":"state.rm10","isAmrap":true},{"repsExpr":"1","weightExpr":"state.rm10","isAmrap":true}]},{"sets":[{"repsExpr":"0","weightExpr":"0lb","isAmrap":false}]}],"exerciseType":{"equipment":"barbell","id":"behindTheNeckPress"},"warmupSets":[],"name":"Behind The Neck Press","description":"**T3a**. Initially set your **10RM** (by updating **rm10** state var). It will update automatically after that.","id":"dvwrbsue","state":{"rm10":{"value":45,"unit":"lb"},"week":1},"finishDayExpr":"state.week += 1\nif (state.week > 12) {\n state.week = 1\n}\n\nif (state.week == 4) {\n if (cr[1] + cr[2] + cr[3] + cr[4] + cr[5] > 70) {\n state.rm10 += 15lb\n } else if (cr[1] + cr[2] + cr[3] + cr[4] + cr[5] > 60) {\n state.rm10 += 10lb\n } else if (cr[1] + cr[2] + cr[3] + cr[4] + cr[5] > 50) {\n state.rm10 += 5lb\n }\n}\n\nif (state.week == 7) {\n if (cr[1] + cr[2] + cr[3] + cr[4] > 60) {\n state.rm10 += 15lb\n } else if (cr[1] + cr[2] + cr[3] + cr[4] > 50) {\n state.rm10 += 10lb\n } else if (cr[1] + cr[2] + cr[3] + cr[4] > 40) {\n state.rm10 += 5lb\n }\n}\n\nif (state.week == 10) {\n if (cr[1] + cr[2] + cr[3] > 50) {\n state.rm10 += 15lb\n } else if (cr[1] + cr[2] + cr[3] > 40) {\n state.rm10 += 10lb\n } else if (cr[1] + cr[2] + cr[3] > 30) {\n state.rm10 += 5lb\n }\n}"},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"dumbbell","id":"lateralRaise"},"warmupSets":[{"value":0.5,"threshold":{"value":10,"unit":"lb"},"reps":5}],"name":"Lateral Raise","description":"**T3b**. Initially set your **10RM** (by updating **rm10** state var). It will update automatically after that.","id":"zmsmwvgj","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"dvwrbsue","states":{"dvwrbsue":{"rm10":{"value":30,"unit":"lb"},"week":1}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"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}],"name":"Squat","description":"**T1**. Initially set your 2RM (by setting **rm2** state var). On **week 12**, test 1RM, and update **rm1** state var.","id":"qupmnomp","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"xsrvweon","states":{"xsrvweon":{"intensity":85,"week":1,"reps":5,"rm2":{"value":455,"unit":"lb"},"rm1":{"value":0,"unit":"lb"}}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"barbell","id":"stiffLegDeadlift"},"warmupSets":[{"value":0.5,"threshold":{"value":125,"unit":"lb"},"reps":5}],"name":"Stiff Leg Deadlift","description":"**T2**. Initially set your 5RM (by setting **rm5** state var).","id":"yvqcckpp","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"afisblse","states":{"afisblse":{"intensity":80,"rm5":185,"week":1,"reps":6}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"bodyweight","id":"pullUp"},"warmupSets":[],"name":"Pull Up","description":"**T3a**. Initially set your **10RM** (by updating **rm10** state var). It will update automatically after that.","id":"ukjucxea","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"dvwrbsue","states":{"dvwrbsue":{"rm10":{"value":0,"unit":"lb"},"week":1}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"ezbar","id":"bicepCurl"},"warmupSets":[{"value":0.5,"threshold":{"value":30,"unit":"lb"},"reps":5}],"name":"Bicep Curl","description":"**T3b**. Initially set your **10RM** (by updating **rm10** state var). It will update automatically after that.","id":"zmdivwts","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"dvwrbsue","states":{"dvwrbsue":{"rm10":{"value":40,"unit":"lb"},"week":1}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"barbell","id":"overheadPress"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"name":"Overhead Press","description":"**T1**. Initially set your 2RM (by setting **rm2** state var). On **week 12**, test 1RM, and update **rm1** state var.","id":"qkssdkiu","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"xsrvweon","states":{"xsrvweon":{"intensity":85,"week":1,"reps":5,"rm2":{"value":195,"unit":"lb"},"rm1":{"value":0,"unit":"lb"}}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"barbell","id":"benchPressCloseGrip"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"name":"Bench Press Close Grip","description":"**T2**. Initially set your 5RM (by setting **rm5** state var).","id":"qjkasrnr","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"afisblse","states":{"afisblse":{"intensity":80,"rm5":245,"week":1,"reps":6}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"barbell","id":"inclineBenchPress"},"warmupSets":[{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5}],"name":"Incline Bench Press","description":"**T3a**. Initially set your **10RM** (by updating **rm10** state var). It will update automatically after that.","id":"tshdsedx","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"dvwrbsue","states":{"dvwrbsue":{"rm10":{"value":95,"unit":"lb"},"week":1}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"ezbar","id":"pullover"},"warmupSets":[{"value":0.5,"threshold":{"value":30,"unit":"lb"},"reps":5}],"name":"Pullover","description":"**T3b**. Initially set your **10RM** (by updating **rm10** state var). It will update automatically after that.","id":"laztjlbc","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"dvwrbsue","states":{"dvwrbsue":{"rm10":{"value":60,"unit":"lb"},"week":1}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"barbell","id":"deadlift"},"warmupSets":[{"value":0.3,"threshold":{"value":150,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":125,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":95,"unit":"lb"},"reps":5}],"name":"Deadlift","description":"**T1**. Initially set your 2RM (by setting **rm2** state var). On **week 12**, test 1RM, and update **rm1** state var.","id":"cvrjokpv","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"xsrvweon","states":{"xsrvweon":{"intensity":85,"week":1,"reps":5,"rm2":{"value":535,"unit":"lb"},"rm1":{"value":0,"unit":"lb"}}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"barbell","id":"frontSquat"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"name":"Front Squat","description":"**T2**. Initially set your 5RM (by setting **rm5** state var).","id":"umxhiaqx","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"afisblse","states":{"afisblse":{"intensity":80,"rm5":225,"week":1,"reps":6}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"barbell","id":"bentOverRow"},"warmupSets":[{"value":0.5,"threshold":{"value":125,"unit":"lb"},"reps":5}],"name":"Bent Over Row","description":"**T3a**. Initially set your **10RM** (by updating **rm10** state var). It will update automatically after that.","id":"ypsmcbmn","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"dvwrbsue","states":{"dvwrbsue":{"rm10":{"value":105,"unit":"lb"},"week":1}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"dumbbell","id":"reverseFly"},"warmupSets":[{"value":0.5,"threshold":{"value":30,"unit":"lb"},"reps":5}],"name":"Reverse Fly","description":"**T3b**. Initially set your **10RM** (by updating **rm10** state var). It will update automatically after that.","id":"qkwyjsuv","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"dvwrbsue","states":{"dvwrbsue":{"rm10":{"value":55,"unit":"lb"},"week":1}}}}],"author":"Code Lefever","name":"GZCL: The Rippler","description":"<p>A four-day basic upper/lower split sustainable progression model of bi-weekly undulation in intensity and reps per set.</p>\n\n<p>Volume in the T1 and T2 still closely match GZCL guidelines but instead of weekly increases in weight it follows a “Two-Up, One-Down” model with 5% additions on up weeks and 2.5% decreases on down weeks. Greater volume at intensity, thereby building ability more sustainably with a longer and more consistent upward average slope.</p>\n\n<p>Please read the <a href=\"https://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html\" target=\"_blank\">program explanation</a> before start!</p>","days":[{"name":"Day 1","exercises":[{"id":"xsrvweon"},{"id":"afisblse"},{"id":"dvwrbsue"},{"id":"zmsmwvgj"}]},{"name":"Day 2","exercises":[{"id":"qupmnomp"},{"id":"yvqcckpp"},{"id":"ukjucxea"},{"id":"zmdivwts"}]},{"name":"Day 3","exercises":[{"id":"qkssdkiu"},{"id":"qjkasrnr"},{"id":"tshdsedx"},{"id":"laztjlbc"}]},{"name":"Day 4","exercises":[{"id":"cvrjokpv"},{"id":"umxhiaqx"},{"id":"ypsmcbmn"},{"id":"qkwyjsuv"}]}],"id":"therippler","shortDescription":"A 12-week GZCL program optimizing bi-weekly undulation in intensity and reps per set.","url":"https://www.gainzfever.com/","nextDay":1,"tags":[]},{"exercises":[{"variationExpr":"if (state.week == 1 || state.week == 7) { 1 }\nelse if (state.week == 2) { 2 }\nelse if (state.week == 3 || state.week == 8) { 3 }\nelse if (state.week == 4) { 4 }\nelse if (state.week == 5) { 5 }\nelse if (state.week == 6) { 6 }\nelse { 7 }","stateMetadata":{},"variations":[{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps - 1","weightExpr":"state.tm * ((state.intensity + 2.5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps - 1","weightExpr":"state.tm * ((state.intensity + 2.5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps - 1","weightExpr":"state.tm * ((state.intensity + 2.5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps - 1","weightExpr":"state.tm * ((state.intensity + 2.5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":true}]}],"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}],"name":"Squat","description":"**T1**. Initially set your training max (TM) via **tm** state variable, which is approximately your 2RM.","id":"vhpcbtob","state":{"intensity":85,"tm":{"value":455,"unit":"lb"},"week":1,"reps":4},"finishDayExpr":"state.week += 1\nif (state.week > 9) {\n state.week = 1\n}\n\nif (state.week == 1) { state.intensity = 85 }\nif (state.week == 2) { state.intensity = 90 }\nif (state.week == 3) { state.intensity = 85 }\nif (state.week == 4) { state.intensity = 87.5 }\nif (state.week == 5) { state.intensity = 90 }\nif (state.week == 6) { state.intensity = 92.5 }\nif (state.week == 7) { state.intensity = 90 }\nif (state.week == 8) { state.intensity = 92.5 }\nif (state.week == 9) { state.intensity = 95 }\n\nif (state.week == 1) { state.reps = 4 }\nif (state.week == 2) { state.reps = 3 }\nif (state.week == 3) { state.reps = 2 }\nif (state.week == 4) { state.reps = 3 }\nif (state.week == 5) { state.reps = 3 }\nif (state.week == 6) { state.reps = 3 }\nif (state.week == 7) { state.reps = 3 }\nif (state.week == 8) { state.reps = 1 }\nif (state.week == 9) { state.reps = 3 }","timerExpr":"180 + (state.week - 1) * 10"},{"variationExpr":"if (state.week == 1) { 1 }\nelse if (state.week == 2 || state.week == 3) { 2 }\nelse if (state.week == 4) { 3 }\nelse if (state.week == 5 || state.week == 6) { 4 }\nelse if (state.week == 7) { 5 }\nelse if (state.week == 8) { 6 }\nelse { 7 }","stateMetadata":{},"variations":[{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false}]},{"sets":[{"repsExpr":"0","weightExpr":"0lb","isAmrap":false}]}],"exerciseType":{"equipment":"barbell","id":"inclineBenchPress"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"name":"Incline Bench Press","description":"**T2**. Same as **T1** - initially set your TM based on ~2RM.","id":"miypkvzb","state":{"intensity":60,"tm":{"value":245,"unit":"lb"},"week":1,"reps":10},"finishDayExpr":"state.week += 1\nif (state.week > 9) {\n state.week = 1\n}\n\nif (state.week == 1) { state.intensity = 60 }\nif (state.week == 2) { state.intensity = 65 }\nif (state.week == 3) { state.intensity = 70 }\nif (state.week == 4) { state.intensity = 75 }\nif (state.week == 5) { state.intensity = 77.5 }\nif (state.week == 6) { state.intensity = 80 }\nif (state.week == 7) { state.intensity = 82.5 }\nif (state.week == 8) { state.intensity = 85 }\nif (state.week == 9) { state.intensity = 100 }\n\nif (state.week == 1) { state.reps = 10 }\nif (state.week == 2) { state.reps = 8 }\nif (state.week == 3) { state.reps = 6 }\nif (state.week == 4) { state.reps = 5 }\nif (state.week == 5) { state.reps = 4 }\nif (state.week == 6) { state.reps = 3 }\nif (state.week == 7) { state.reps = 2 }\nif (state.week == 8) { state.reps = 1 }\nif (state.week == 9) { state.reps = 0 }"},{"variationExpr":"if (state.week == 1 || state.week == 2) { 1 }\nelse if (state.week == 3 || state.week == 4) { 2 }\nelse if (state.week == 5 || state.week == 6) { 3 }\nelse if (state.week == 7 || state.week == 8) { 4 }\nelse { 5 }","stateMetadata":{},"variations":[{"sets":[{"repsExpr":"state.reps","weightExpr":"state.rm","isAmrap":false},{"repsExpr":"1","weightExpr":"state.rm","isAmrap":true},{"repsExpr":"1","weightExpr":"state.rm","isAmrap":true},{"repsExpr":"1","weightExpr":"state.rm","isAmrap":true},{"repsExpr":"1","weightExpr":"state.rm","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.rm","isAmrap":false},{"repsExpr":"1","weightExpr":"state.rm","isAmrap":true},{"repsExpr":"1","weightExpr":"state.rm","isAmrap":true},{"repsExpr":"1","weightExpr":"state.rm","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.rm","isAmrap":false},{"repsExpr":"1","weightExpr":"state.rm","isAmrap":true},{"repsExpr":"1","weightExpr":"state.rm","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.rm","isAmrap":false},{"repsExpr":"1","weightExpr":"state.rm","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.rm","isAmrap":false}]}],"exerciseType":{"equipment":"cable","id":"seatedRow"},"warmupSets":[{"value":0.3,"threshold":{"value":10,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":10,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":10,"unit":"lb"},"reps":5}],"name":"Seated Row","description":"**T3**. In 3-4 sets work up to heaviest first rep. Once reached that's the first set. Set the `rm` state variable to that weight.\t\t\t\t","id":"uiqkwphq","state":{"rm":{"value":50,"unit":"lb"},"reps":15,"week":1},"finishDayExpr":"state.week += 1\nif (state.week > 9) {\n state.week = 1\n}\n\nif (state.week == 1) { state.reps = 15 }\nif (state.week == 2) { state.reps = 15 }\nif (state.week == 3) { state.reps = 12 }\nif (state.week == 4) { state.reps = 12 }\nif (state.week == 5) { state.reps = 10 }\nif (state.week == 6) { state.reps = 10 }\nif (state.week == 7) { state.reps = 8 }\nif (state.week == 8) { state.reps = 8 }\nif (state.week == 9) { state.reps = 10 }","timerExpr":"60 + (state.week - 1) * 3"},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"ezbar","id":"bicepCurl"},"warmupSets":[{"value":0.3,"threshold":{"value":60,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":30,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":10,"unit":"lb"},"reps":5}],"name":"Bicep Curl","description":"**T3**. In 3-4 sets work up to heaviest first rep. Once reached that's the first set. Set the `rm` state variable to that weight.","id":"jfiuakpx","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"uiqkwphq","states":{"uiqkwphq":{"rm":{"value":50,"unit":"lb"},"reps":15,"week":1}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"leverageMachine","id":"seatedLegCurl"},"warmupSets":[{"value":0.3,"threshold":{"value":60,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":30,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":10,"unit":"lb"},"reps":5}],"name":"Seated Leg Curl","description":"**T3**. In 3-4 sets work up to heaviest first rep. Once reached that's the first set. Set the `rm` state variable to that weight.","id":"dllyxplu","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"uiqkwphq","states":{"uiqkwphq":{"rm":{"value":50,"unit":"lb"},"reps":15,"week":1}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"barbell","id":"benchPress"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"name":"Bench Press","id":"izfitzjs","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"vhpcbtob","states":{"vhpcbtob":{"intensity":85,"tm":{"value":325,"unit":"lb"},"week":1,"reps":4}}}},{"variationExpr":"if (state.week == 1) { 1 }\nelse if (state.week == 2) { 2 }\nelse if (state.week == 3 || state.week == 8) { 3 }\nelse if (state.week == 4 || state.week == 7) { 4 }\nelse if (state.week == 5 || state.week == 6) { 5 }\nelse { 6 }","stateMetadata":{},"variations":[{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false}]},{"sets":[{"repsExpr":"0","weightExpr":"0lb","isAmrap":false}]}],"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}],"name":"Squat","description":"**T2**. **Pause Squat** on weeks **1-3** and **7-8**. Same as **T1** - initially set your TM based on ~2RM.","id":"lnidmxqh","state":{"intensity":79,"tm":{"value":455,"unit":"lb"},"week":1,"reps":3},"finishDayExpr":"state.week += 1\nif (state.week > 9) {\n state.week = 1\n}\n\nif (state.week == 1) { state.intensity = 70 }\nif (state.week == 2) { state.intensity = 75 }\nif (state.week == 3) { state.intensity = 80 }\nif (state.week == 4) { state.intensity = 77.5 }\nif (state.week == 5) { state.intensity = 80 }\nif (state.week == 6) { state.intensity = 82.5 }\nif (state.week == 7) { state.intensity = 75 }\nif (state.week == 8) { state.intensity = 77.5 }\nif (state.week == 9) { state.intensity = 100 }\n\nif (state.week == 1) { state.reps = 3 }\nif (state.week == 2) { state.reps = 2 }\nif (state.week == 3) { state.reps = 1 }\nif (state.week == 4) { state.reps = 5 }\nif (state.week == 5) { state.reps = 4 }\nif (state.week == 6) { state.reps = 3 }\nif (state.week == 7) { state.reps = 2 }\nif (state.week == 8) { state.reps = 1 }\nif (state.week == 9) { state.reps = 0 }"},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"dumbbell","id":"seatedOverheadPress"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"name":"Seated Overhead Press","description":"**T3**. In 3-4 sets work up to heaviest first rep. Once reached that's the first set. Set the `rm` state variable to that weight.","id":"txujhaej","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"uiqkwphq","states":{"uiqkwphq":{"rm":{"value":50,"unit":"lb"},"reps":15,"week":1}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"dumbbell","id":"lateralRaise"},"warmupSets":[{"value":0.3,"threshold":{"value":60,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":30,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":10,"unit":"lb"},"reps":5}],"name":"Lateral Raise","description":"**T3**. In 3-4 sets work up to heaviest first rep. Once reached that's the first set. Set the `rm` state variable to that weight.","id":"yzyuzdwg","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"uiqkwphq","states":{"uiqkwphq":{"rm":{"value":30,"unit":"lb"},"reps":15,"week":1}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"leverageMachine","id":"pecDeck"},"warmupSets":[{"value":0.3,"threshold":{"value":60,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":30,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":10,"unit":"lb"},"reps":5}],"name":"Pec Deck","description":"**T3**. In 3-4 sets work up to heaviest first rep. Once reached that's the first set. Set the `rm` state variable to that weight.","id":"gozmbaog","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"uiqkwphq","states":{"uiqkwphq":{"rm":{"value":50,"unit":"lb"},"reps":15,"week":1}}}},{"variationExpr":"if (state.week == 1 || state.week == 7) { 1 }\nelse if (state.week == 2) { 2 }\nelse if (state.week == 3 || state.week == 8) { 3 }\nelse if (state.week == 4) { 4 }\nelse if (state.week == 5) { 5 }\nelse if (state.week == 6) { 6 }\nelse { 7 }","stateMetadata":{},"variations":[{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps - 1","weightExpr":"state.tm * ((state.intensity + 2.5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps - 1","weightExpr":"state.tm * ((state.intensity + 2.5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps - 1","weightExpr":"state.tm * ((state.intensity + 2.5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps - 1","weightExpr":"state.tm * ((state.intensity + 2.5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":true}]}],"exerciseType":{"equipment":"barbell","id":"deadlift"},"warmupSets":[{"value":0.3,"threshold":{"value":150,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":125,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":95,"unit":"lb"},"reps":5}],"name":"Deadlift","description":"**T1**. Do: \n* **3\" Deficit** on weeks **1-3**\n* **2\" Deficit** on weeks **4-6** \n* **Regular** on weeks **7-9**","id":"mszucikb","state":{"intensity":75,"tm":{"value":455,"unit":"lb"},"week":1,"reps":4},"finishDayExpr":"state.week += 1\nif (state.week > 9) {\n state.week = 1\n}\n\nif (state.week == 1) { state.intensity = 75 }\nif (state.week == 2) { state.intensity = 80 }\nif (state.week == 3) { state.intensity = 85 }\nif (state.week == 4) { state.intensity = 77.5 }\nif (state.week == 5) { state.intensity = 80 }\nif (state.week == 6) { state.intensity = 82.5 }\nif (state.week == 7) { state.intensity = 90 }\nif (state.week == 8) { state.intensity = 92.5 }\nif (state.week == 9) { state.intensity = 95 }\n\nif (state.week == 1) { state.reps = 4 }\nif (state.week == 2) { state.reps = 3 }\nif (state.week == 3) { state.reps = 2 }\nif (state.week == 4) { state.reps = 3 }\nif (state.week == 5) { state.reps = 3 }\nif (state.week == 6) { state.reps = 3 }\nif (state.week == 7) { state.reps = 3 }\nif (state.week == 8) { state.reps = 1 }\nif (state.week == 9) { state.reps = 3 }","timerExpr":"180 + (state.week - 1) * 10"},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"barbell","id":"legsUpBenchPress"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"name":"Legs Up Bench Press","description":"**T2**. Same as **T1** - initially set your TM based on ~2RM.","id":"nahjbylx","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"uiqkwphq","states":{"uiqkwphq":{"rm":{"value":200,"unit":"lb"},"reps":15,"week":1}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"bodyweight","id":"pullUp"},"warmupSets":[{"value":0.3,"threshold":{"value":60,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":30,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":10,"unit":"lb"},"reps":5}],"name":"Pull Up","description":"**T3**. In 3-4 sets work up to heaviest first rep. Once reached that's the first set. Set the `rm` state variable to that weight.","id":"yhzkjdmu","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"uiqkwphq","states":{"uiqkwphq":{"rm":{"value":0,"unit":"lb"},"reps":15,"week":1}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"band","id":"reverseHyperextension"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"name":"Reverse Hyperextension","description":"**T3**. In 3-4 sets work up to heaviest first rep. Once reached that's the first set. Set the `rm` state variable to that weight.","id":"itbrzmhh","state":{"weight":{"value":0,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"uiqkwphq","states":{"uiqkwphq":{"rm":{"value":0,"unit":"lb"},"reps":15,"week":1}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"dumbbell","id":"reverseFly"},"warmupSets":[{"value":0.3,"threshold":{"value":60,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":30,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":10,"unit":"lb"},"reps":5}],"name":"Reverse Fly","description":"**T3**. In 3-4 sets work up to heaviest first rep. Once reached that's the first set. Set the `rm` state variable to that weight.","id":"ybtrzdot","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"uiqkwphq","states":{"uiqkwphq":{"rm":{"value":20,"unit":"lb"},"reps":15,"week":1}}}},{"variationExpr":"if (state.week == 1 || state.week == 7) { 1 }\nelse if (state.week == 2) { 2 }\nelse if (state.week == 3 || state.week == 8) { 3 }\nelse if (state.week == 4) { 4 }\nelse if (state.week == 5) { 5 }\nelse if (state.week == 6) { 6 }\nelse { 7 }","stateMetadata":{},"variations":[{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps - 1","weightExpr":"state.tm * ((state.intensity + 2.5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps - 1","weightExpr":"state.tm * ((state.intensity + 2.5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps - 1","weightExpr":"state.tm * ((state.intensity + 2.5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps - 1","weightExpr":"state.tm * ((state.intensity + 2.5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":true}]}],"exerciseType":{"equipment":"barbell","id":"slingShotBenchPress"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"name":"Sling Shot Bench Press","id":"xtpithbo","state":{"intensity":85,"tm":{"value":325,"unit":"lb"},"week":1,"reps":4},"finishDayExpr":"state.week += 1\nif (state.week > 9) {\n state.week = 1\n}\n\nif (state.week == 1) { state.intensity = 90 }\nif (state.week == 2) { state.intensity = 95 }\nif (state.week == 3) { state.intensity = 100 }\nif (state.week == 4) { state.intensity = 92.5 }\nif (state.week == 5) { state.intensity = 95 }\nif (state.week == 6) { state.intensity = 97.5 }\nif (state.week == 7) { state.intensity = 95 }\nif (state.week == 8) { state.intensity = 97.5 }\nif (state.week == 9) { state.intensity = 100 }\n\nif (state.week == 1) { state.reps = 4 }\nif (state.week == 2) { state.reps = 3 }\nif (state.week == 3) { state.reps = 2 }\nif (state.week == 4) { state.reps = 3 }\nif (state.week == 5) { state.reps = 3 }\nif (state.week == 6) { state.reps = 3 }\nif (state.week == 7) { state.reps = 3 }\nif (state.week == 8) { state.reps = 1 }\nif (state.week == 9) { state.reps = 3 }","timerExpr":"180 + (state.week - 1) * 10"},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"barbell","id":"deadlift"},"warmupSets":[{"value":0.3,"threshold":{"value":150,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":125,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":95,"unit":"lb"},"reps":5}],"name":"Deadlift","description":"**T2**. Same as **T1** - initially set your TM based on ~2RM.","id":"witphhpq","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"miypkvzb","states":{"miypkvzb":{"intensity":60,"tm":{"value":535,"unit":"lb"},"week":1,"reps":10}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"barbell","id":"inclineBenchPressWideGrip"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"name":"Incline Bench Press Wide Grip","description":"**T3**. In 3-4 sets work up to heaviest first rep. Once reached that's the first set. Set the `rm` state variable to that weight.","id":"vwtomldk","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"uiqkwphq","states":{"uiqkwphq":{"rm":{"value":150,"unit":"lb"},"reps":15,"week":1}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"bodyweight","id":"chestDip"},"warmupSets":[{"value":0.3,"threshold":{"value":60,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":30,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":10,"unit":"lb"},"reps":5}],"name":"Chest Dip","description":"**T3**. In 3-4 sets work up to heaviest first rep. Once reached that's the first set. Set the `rm` state variable to that weight.","id":"mvlksxdv","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"uiqkwphq","states":{"uiqkwphq":{"rm":{"value":0,"unit":"lb"},"reps":15,"week":1}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"cable","id":"tricepsExtension"},"warmupSets":[{"value":0.3,"threshold":{"value":60,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":30,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":10,"unit":"lb"},"reps":5}],"name":"Triceps Extension","description":"**T3**. In 3-4 sets work up to heaviest first rep. Once reached that's the first set. Set the `rm` state variable to that weight.","id":"djnkirtx","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"uiqkwphq","states":{"uiqkwphq":{"rm":{"value":50,"unit":"lb"},"reps":15,"week":1}}}},{"variationExpr":"if (state.week == 1 || state.week == 7) { 1 }\nelse if (state.week == 2) { 2 }\nelse if (state.week == 3 || state.week == 8) { 3 }\nelse if (state.week == 4) { 4 }\nelse if (state.week == 5) { 5 }\nelse if (state.week == 6) { 6 }\nelse { 7 }","stateMetadata":{},"variations":[{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps - 1","weightExpr":"state.tm * ((state.intensity + 2.5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps - 1","weightExpr":"state.tm * ((state.intensity + 2.5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps - 1","weightExpr":"state.tm * ((state.intensity + 2.5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps - 1","weightExpr":"state.tm * ((state.intensity + 2.5) / 100)","isAmrap":false},{"repsExpr":"state.reps - 2","weightExpr":"state.tm * ((state.intensity + 5) / 100)","isAmrap":true}]}],"exerciseType":{"equipment":"barbell","id":"safetySquatBarSquat"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"name":"Safety Squat Bar Squat","id":"lzxyretc","state":{"intensity":85,"tm":{"value":455,"unit":"lb"},"week":1,"reps":4},"finishDayExpr":"state.week += 1\nif (state.week > 9) {\n state.week = 1\n}\n\nif (state.week == 1) { state.intensity = 70 }\nif (state.week == 2) { state.intensity = 95 }\nif (state.week == 3) { state.intensity = 80 }\nif (state.week == 4) { state.intensity = 72.5 }\nif (state.week == 5) { state.intensity = 75 }\nif (state.week == 6) { state.intensity = 77.5 }\nif (state.week == 7) { state.intensity = 75 }\nif (state.week == 8) { state.intensity = 77.5 }\nif (state.week == 9) { state.intensity = 80 }\n\nif (state.week == 1) { state.reps = 4 }\nif (state.week == 2) { state.reps = 3 }\nif (state.week == 3) { state.reps = 2 }\nif (state.week == 4) { state.reps = 3 }\nif (state.week == 5) { state.reps = 3 }\nif (state.week == 6) { state.reps = 3 }\nif (state.week == 7) { state.reps = 3 }\nif (state.week == 8) { state.reps = 1 }\nif (state.week == 9) { state.reps = 3 }","timerExpr":"180 + (state.week - 1) * 10"},{"variationExpr":"if (state.week == 1) { 1 }\nelse if (state.week == 2 || state.week == 3) { 2 }\nelse if (state.week == 4) { 3 }\nelse if (state.week == 5 || state.week == 6) { 4 }\nelse if (state.week == 7) { 5 }\nelse if (state.week == 8) { 6 }\nelse { 7 }","stateMetadata":{},"variations":[{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":true}]},{"sets":[{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.tm * (state.intensity / 100)","isAmrap":false}]},{"sets":[{"repsExpr":"0","weightExpr":"0lb","isAmrap":false}]}],"exerciseType":{"equipment":"barbell","id":"benchPressCloseGrip"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"name":"Bench Press Close Grip","description":"**T2**. Same as **T1** - initially set your TM based on ~2RM.","id":"batsgbtg","state":{"intensity":65,"tm":{"value":325,"unit":"lb"},"week":1,"reps":10},"finishDayExpr":"state.week += 1\nif (state.week > 9) {\n state.week = 1\n}\n\nif (state.week == 1) { state.intensity = 65 }\nif (state.week == 2) { state.intensity = 70 }\nif (state.week == 3) { state.intensity = 75 }\nif (state.week == 4) { state.intensity = 80 }\nif (state.week == 5) { state.intensity = 82.5 }\nif (state.week == 6) { state.intensity = 85 }\nif (state.week == 7) { state.intensity = 87.5 }\nif (state.week == 8) { state.intensity = 90 }\nif (state.week == 9) { state.intensity = 100 }\n\nif (state.week == 1) { state.reps = 10 }\nif (state.week == 2) { state.reps = 8 }\nif (state.week == 3) { state.reps = 6 }\nif (state.week == 4) { state.reps = 5 }\nif (state.week == 5) { state.reps = 4 }\nif (state.week == 6) { state.reps = 3 }\nif (state.week == 7) { state.reps = 2 }\nif (state.week == 8) { state.reps = 1 }\nif (state.week == 9) { state.reps = 0 }"},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"barbell","id":"stiffLegDeadlift"},"warmupSets":[{"value":0.3,"threshold":{"value":150,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":125,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":95,"unit":"lb"},"reps":5}],"name":"Stiff Leg Deadlift","description":"**T3**. In 3-4 sets work up to heaviest first rep. Once reached that's the first set. Set the `rm` state variable to that weight.","id":"ptxuicrt","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"uiqkwphq","states":{"uiqkwphq":{"rm":{"value":100,"unit":"lb"},"reps":15,"week":1}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"barbell","id":"lunge"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"name":"Lunge","description":"**T3**. Back Step Lunge. In 3-4 sets work up to heaviest first rep. Once reached that's the first set. Set the `rm` state variable to that weight.","id":"sgwyxmqr","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"uiqkwphq","states":{"uiqkwphq":{"rm":{"value":45,"unit":"lb"},"reps":15,"week":1}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"cable","id":"latPulldown"},"warmupSets":[{"value":0.3,"threshold":{"value":60,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":30,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":10,"unit":"lb"},"reps":5}],"name":"Lat Pulldown","description":"**T3**. In 3-4 sets work up to heaviest first rep. Once reached that's the first set. Set the `rm` state variable to that weight.","id":"hxhsjdcp","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"uiqkwphq","states":{"uiqkwphq":{"rm":{"value":50,"unit":"lb"},"reps":15,"week":1}}}}],"author":"Cody Lefever","name":"GZCL: UHF 9 weeks","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>","days":[{"name":"Day 1","exercises":[{"id":"vhpcbtob"},{"id":"miypkvzb"},{"id":"uiqkwphq"},{"id":"jfiuakpx"},{"id":"dllyxplu"}]},{"name":"Day 2","exercises":[{"id":"izfitzjs"},{"id":"lnidmxqh"},{"id":"txujhaej"},{"id":"yzyuzdwg"},{"id":"gozmbaog"}]},{"name":"Day 3","exercises":[{"id":"mszucikb"},{"id":"nahjbylx"},{"id":"yhzkjdmu"},{"id":"itbrzmhh"},{"id":"ybtrzdot"}]},{"name":"Day 4","exercises":[{"id":"xtpithbo"},{"id":"witphhpq"},{"id":"vwtomldk"},{"id":"mvlksxdv"},{"id":"djnkirtx"}]},{"name":"Day 5","exercises":[{"id":"lzxyretc"},{"id":"batsgbtg"},{"id":"ptxuicrt"},{"id":"sgwyxmqr"},{"id":"hxhsjdcp"}]}],"id":"gzcluhf9","shortDescription":"9-week GZCL program adopting a Daily Undulating Periodization model of progression. Ultra High Frequency.","url":"https://www.gainzfever.com/","nextDay":1,"tags":[]},{"exercises":[{"variationExpr":"if (day >= 4 && day <= 6) {\n 2\n} else { if (day >= 7 && day <= 9) {\n 3\n} else {\n 1\n}}","exerciseType":{"equipment":"barbell","id":"squat"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.65"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.75"},{"repsExpr":"5","isAmrap":true,"weightExpr":"state.tm * 0.85"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.65"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.65"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.65"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.65"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.65"}]},{"sets":[{"repsExpr":"3","isAmrap":false,"weightExpr":"state.tm * 0.7"},{"repsExpr":"3","isAmrap":false,"weightExpr":"state.tm * 0.8"},{"repsExpr":"3","isAmrap":true,"weightExpr":"state.tm * 0.9"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.7"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.7"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.7"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.7"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.7"}]},{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.75"},{"repsExpr":"3","isAmrap":false,"weightExpr":"state.tm * 0.85"},{"repsExpr":"1","isAmrap":true,"weightExpr":"state.tm * 0.95"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.75"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.75"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.75"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.75"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.75"}]}],"name":"Squat","id":"cqwecfka","finishDayExpr":"if (day == 9) {\n state.tm = state.tm + 10lb\n}","state":{"tm":{"value":200,"unit":"lb"}}},{"variationExpr":"if (day >= 4 && day <= 6) {\n 2\n} else { if (day >= 7 && day <= 9) {\n 3\n} else {\n 1\n}}","exerciseType":{"equipment":"barbell","id":"deadlift"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.65"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.75"},{"repsExpr":"5","isAmrap":true,"weightExpr":"state.tm * 0.85"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.65"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.65"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.65"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.65"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.65"}]},{"sets":[{"repsExpr":"3","isAmrap":false,"weightExpr":"state.tm * 0.7"},{"repsExpr":"3","isAmrap":false,"weightExpr":"state.tm * 0.8"},{"repsExpr":"3","isAmrap":true,"weightExpr":"state.tm * 0.9"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.7"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.7"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.7"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.7"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.7"}]},{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.75"},{"repsExpr":"3","isAmrap":false,"weightExpr":"state.tm * 0.85"},{"repsExpr":"1","isAmrap":true,"weightExpr":"state.tm * 0.95"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.75"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.75"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.75"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.75"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.75"}]}],"name":"Deadlift","id":"qmgmhghb","finishDayExpr":"if (day == 8) {\n state.tm = state.tm + 10lb\n}","state":{"tm":{"value":200,"unit":"lb"}}},{"variationExpr":"if (day >= 4 && day <= 6) {\n 2\n} else { if (day >= 7 && day <= 9) {\n 3\n} else {\n 1\n}}","exerciseType":{"equipment":"barbell","id":"benchPress"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.65"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.75"},{"repsExpr":"5","isAmrap":true,"weightExpr":"state.tm * 0.85"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.65"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.65"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.65"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.65"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.65"}]},{"sets":[{"repsExpr":"3","isAmrap":false,"weightExpr":"state.tm * 0.7"},{"repsExpr":"3","isAmrap":false,"weightExpr":"state.tm * 0.8"},{"repsExpr":"3","isAmrap":true,"weightExpr":"state.tm * 0.9"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.7"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.7"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.7"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.7"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.7"}]},{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.75"},{"repsExpr":"3","isAmrap":false,"weightExpr":"state.tm * 0.85"},{"repsExpr":"1","isAmrap":true,"weightExpr":"state.tm * 0.95"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.75"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.75"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.75"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.75"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.75"}]}],"name":"Bench Press","id":"tjvruqaq","finishDayExpr":"if (day == 9) {\n state.tm = state.tm + 5lb\n}","state":{"tm":{"value":150,"unit":"lb"}}},{"variationExpr":"if (day >= 4 && day <= 6) {\n 2\n} else { if (day >= 7 && day <= 9) {\n 3\n} else {\n 1\n}}","exerciseType":{"equipment":"barbell","id":"overheadPress"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.65"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.75"},{"repsExpr":"5","isAmrap":true,"weightExpr":"state.tm * 0.85"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.65"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.65"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.65"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.65"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.65"}]},{"sets":[{"repsExpr":"3","isAmrap":false,"weightExpr":"state.tm * 0.7"},{"repsExpr":"3","isAmrap":false,"weightExpr":"state.tm * 0.8"},{"repsExpr":"3","isAmrap":true,"weightExpr":"state.tm * 0.9"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.7"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.7"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.7"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.7"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.7"}]},{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.75"},{"repsExpr":"3","isAmrap":false,"weightExpr":"state.tm * 0.85"},{"repsExpr":"1","isAmrap":true,"weightExpr":"state.tm * 0.95"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.75"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.75"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.75"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.75"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.tm * 0.75"}]}],"name":"Overhead Press","id":"gourotgq","finishDayExpr":"if (day == 8) {\n state.tm = state.tm + 5lb\n}","state":{"tm":{"value":115,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"id":"pullUp"},"variations":[{"sets":[{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"}]}],"name":"Pull Up","id":"utlkbjvu","finishDayExpr":"","state":{}},{"variationExpr":"1","exerciseType":{"id":"pushUp"},"variations":[{"sets":[{"repsExpr":"15","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"15","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"15","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"15","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"15","isAmrap":false,"weightExpr":"0lb"}]}],"name":"Push Up","id":"qpysyaui","finishDayExpr":"","state":{}},{"variationExpr":"1","exerciseType":{"id":"hangingLegRaise"},"variations":[{"sets":[{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"}]}],"name":"Hanging Leg Raise","id":"knnvjouy","finishDayExpr":"","state":{}},{"variationExpr":"1","exerciseType":{"id":"tricepsDip"},"variations":[{"sets":[{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"}]}],"name":"Triceps Dip","id":"qytkptrm","finishDayExpr":"","state":{}},{"variationExpr":"1","exerciseType":{"id":"chinUp"},"variations":[{"sets":[{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"}]}],"name":"Chin Up","id":"muxcjlnj","finishDayExpr":"","state":{}},{"variationExpr":"1","exerciseType":{"id":"bulgarianSplitSquat"},"variations":[{"sets":[{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"}]}],"name":"Bulgarian Split Squat","id":"dadirdeh","finishDayExpr":"","state":{}},{"variationExpr":"1","exerciseType":{"id":"invertedRow"},"variations":[{"sets":[{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"10","isAmrap":false,"weightExpr":"0lb"}]}],"name":"Inverted Row","id":"eaqzsxix","finishDayExpr":"","state":{}}],"author":"Jim Wendler","name":"5/3/1 For Beginners","days":[{"exercises":[{"id":"cqwecfka"},{"id":"tjvruqaq"},{"id":"knnvjouy"},{"id":"muxcjlnj"},{"id":"qpysyaui"}],"name":"Week 1 Day 1"},{"exercises":[{"id":"qmgmhghb"},{"id":"gourotgq"},{"id":"qytkptrm"},{"id":"eaqzsxix"},{"id":"dadirdeh"}],"name":"Week 1 Day 2"},{"exercises":[{"id":"tjvruqaq"},{"id":"cqwecfka"},{"id":"knnvjouy"},{"id":"utlkbjvu"},{"id":"qpysyaui"}],"name":"Week 1 Day 3"},{"exercises":[{"id":"cqwecfka"},{"id":"tjvruqaq"},{"id":"knnvjouy"},{"id":"muxcjlnj"},{"id":"qpysyaui"}],"name":"Week 2 Day 1"},{"exercises":[{"id":"qmgmhghb"},{"id":"gourotgq"},{"id":"qytkptrm"},{"id":"eaqzsxix"},{"id":"dadirdeh"}],"name":"Week 2 Day 2"},{"exercises":[{"id":"tjvruqaq"},{"id":"cqwecfka"},{"id":"knnvjouy"},{"id":"utlkbjvu"},{"id":"qpysyaui"}],"name":"Week 2 Day 3"},{"exercises":[{"id":"cqwecfka"},{"id":"tjvruqaq"},{"id":"knnvjouy"},{"id":"muxcjlnj"},{"id":"qpysyaui"}],"name":"Week 3 Day 1"},{"exercises":[{"id":"qmgmhghb"},{"id":"gourotgq"},{"id":"qytkptrm"},{"id":"eaqzsxix"},{"id":"dadirdeh"}],"name":"Week 3 Day 2"},{"exercises":[{"id":"tjvruqaq"},{"id":"cqwecfka"},{"id":"knnvjouy"},{"id":"utlkbjvu"},{"id":"qpysyaui"}],"name":"Week 3 Day 3"}],"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>","id":"the5314b","shortDescription":"A good \"next step\" program. Do it after 3-9 months in gym.","nextDay":1,"url":"https://thefitness.wiki/routines/5-3-1-for-beginners","tags":["beginner","barbell"]},{"exercises":[{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"benchPress"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Bench Press","id":"dqgiwzky","finishDayExpr":"if (cr[1] >= r[1] && cr[2] >= r[2] && cr[3] >= r[3]) {\n state.weight = state.weight + 2.5lb\n state.failures = 0\n state.lastReps = 0\n} else {\n if (cr[1] + cr[2] + cr[3] <= state.lastReps) {\n state.failures = state.failures + 1\n } else {\n state.lastReps = cr[1] + cr[2] + cr[3]\n }\n if (state.failures >= 3) {\n state.weight = state.weight - 5lb\n state.lastReps = 0\n state.failures = 0\n }\n}","state":{"weight":{"value":40,"unit":"lb"},"lastReps":0,"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"inclineChestFly"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Incline Chest Fly","id":"rxrmcyvu","finishDayExpr":"if (cr[1] >= r[1] && cr[2] >= r[2] && cr[3] >= r[3]) {\n state.weight = state.weight + 2.5lb\n state.failures = 0\n state.lastReps = 0\n} else {\n if (cr[1] + cr[2] + cr[3] <= state.lastReps) {\n state.failures = state.failures + 1\n } else {\n state.lastReps = cr[1] + cr[2] + cr[3]\n }\n if (state.failures >= 3) {\n state.weight = state.weight - 5lb\n state.lastReps = 0\n state.failures = 0\n }\n}","state":{"weight":{"value":30,"unit":"lb"},"lastReps":0,"failures":0}},{"variationExpr":"1","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}},{"variationExpr":"1","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}},{"variationExpr":"1","exerciseType":{"id":"pullUp"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"12","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"12","isAmrap":false,"weightExpr":"0lb"}]}],"name":"Pull Up","id":"floepahq","finishDayExpr":"","state":{}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"bentOverRow"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Bent Over Row","id":"hptmfoju","finishDayExpr":"if (cr[1] >= r[1] && cr[2] >= r[2] && cr[3] >= r[3]) {\n state.weight = state.weight + 2.5lb\n state.failures = 0\n state.lastReps = 0\n} else {\n if (cr[1] + cr[2] + cr[3] <= state.lastReps) {\n state.failures = state.failures + 1\n } else {\n state.lastReps = cr[1] + cr[2] + cr[3]\n }\n if (state.failures >= 3) {\n state.weight = state.weight - 5lb\n state.lastReps = 0\n state.failures = 0\n }\n}","state":{"weight":{"value":40,"unit":"lb"},"lastReps":30,"failures":1}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"lateralRaise"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Lateral Raise","id":"xhhmwfyk","finishDayExpr":"if (cr[1] >= r[1] && cr[2] >= r[2] && cr[3] >= r[3]) {\n state.weight = state.weight + 2.5lb\n state.failures = 0\n state.lastReps = 0\n} else {\n if (cr[1] + cr[2] + cr[3] <= state.lastReps) {\n state.failures = state.failures + 1\n } else {\n state.lastReps = cr[1] + cr[2] + cr[3]\n }\n if (state.failures >= 3) {\n state.weight = state.weight - 5lb\n state.lastReps = 0\n state.failures = 0\n }\n}","state":{"weight":{"value":20,"unit":"lb"},"lastReps":0,"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"shrug"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Shrug","id":"eoabtkcw","finishDayExpr":"if (cr[1] >= r[1] && cr[2] >= r[2] && cr[3] >= r[3]) {\n state.weight = state.weight + 2.5lb\n state.failures = 0\n state.lastReps = 0\n} else {\n if (cr[1] + cr[2] + cr[3] <= state.lastReps) {\n state.failures = state.failures + 1\n } else {\n state.lastReps = cr[1] + cr[2] + cr[3]\n }\n if (state.failures >= 3) {\n state.weight = state.weight - 5lb\n state.lastReps = 0\n state.failures = 0\n }\n}","state":{"weight":{"value":50,"unit":"lb"},"lastReps":0,"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"bicepCurl"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Bicep Curl","id":"nakyrrmt","finishDayExpr":"if (cr[1] >= r[1] && cr[2] >= r[2] && cr[3] >= r[3]) {\n state.weight = state.weight + 2.5lb\n state.failures = 0\n state.lastReps = 0\n} else {\n if (cr[1] + cr[2] + cr[3] <= state.lastReps) {\n state.failures = state.failures + 1\n } else {\n state.lastReps = cr[1] + cr[2] + cr[3]\n }\n if (state.failures >= 3) {\n state.weight = state.weight - 5lb\n state.lastReps = 0\n state.failures = 0\n }\n}","state":{"weight":{"value":20,"unit":"lb"},"lastReps":0,"failures":0}},{"variationExpr":"1","exerciseType":{"id":"hangingLegRaise"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"12","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"12","isAmrap":false,"weightExpr":"0lb"}]}],"name":"Hanging Leg Raise","id":"rfopyaev","finishDayExpr":"","state":{}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"gobletSquat"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Goblet Squat","id":"jystpbjo","finishDayExpr":"if (cr[1] >= r[1] && cr[2] >= r[2] && cr[3] >= r[3]) {\n state.weight = state.weight + 2.5lb\n state.failures = 0\n state.lastReps = 0\n} else {\n if (cr[1] + cr[2] + cr[3] <= state.lastReps) {\n state.failures = state.failures + 1\n } else {\n state.lastReps = cr[1] + cr[2] + cr[3]\n }\n if (state.failures >= 3) {\n state.weight = state.weight - 5lb\n state.lastReps = 0\n state.failures = 0\n }\n}","state":{"weight":{"value":40,"unit":"lb"},"lastReps":0,"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"lunge"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Lunge","id":"emqwpejw","finishDayExpr":"if (cr[1] >= r[1] && cr[2] >= r[2] && cr[3] >= r[3]) {\n state.weight = state.weight + 2.5lb\n state.failures = 0\n state.lastReps = 0\n} else {\n if (cr[1] + cr[2] + cr[3] <= state.lastReps) {\n state.failures = state.failures + 1\n } else {\n state.lastReps = cr[1] + cr[2] + cr[3]\n }\n if (state.failures >= 3) {\n state.weight = state.weight - 5lb\n state.lastReps = 0\n state.failures = 0\n }\n}","state":{"weight":{"value":20,"unit":"lb"},"lastReps":0,"failures":0}},{"variationExpr":"1","exerciseType":{"id":"singleLegDeadlift"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Single Leg Deadlift","id":"aufwcftx","finishDayExpr":"if (cr[1] >= r[1] && cr[2] >= r[2] && cr[3] >= r[3]) {\n state.weight = state.weight + 2.5lb\n state.failures = 0\n state.lastReps = 0\n} else {\n if (cr[1] + cr[2] + cr[3] <= state.lastReps) {\n state.failures = state.failures + 1\n } else {\n state.lastReps = cr[1] + cr[2] + cr[3]\n }\n if (state.failures >= 3) {\n state.weight = state.weight - 5lb\n state.lastReps = 0\n state.failures = 0\n }\n}","state":{"weight":{"value":50,"unit":"lb"},"lastReps":0,"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"standingCalfRaise"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Standing Calf Raise","id":"iuvdsefn","finishDayExpr":"if (cr[1] >= r[1] && cr[2] >= r[2] && cr[3] >= r[3]) {\n state.weight = state.weight + 2.5lb\n state.failures = 0\n state.lastReps = 0\n} else {\n if (cr[1] + cr[2] + cr[3] <= state.lastReps) {\n state.failures = state.failures + 1\n } else {\n state.lastReps = cr[1] + cr[2] + cr[3]\n }\n if (state.failures >= 3) {\n state.weight = state.weight - 5lb\n state.lastReps = 0\n state.failures = 0\n }\n}","state":{"weight":{"value":50,"unit":"lb"},"lastReps":0,"failures":0}}],"author":"/u/gregariousHermit","name":"Dumbbell P/P/L","days":[{"exercises":[{"id":"dqgiwzky"},{"id":"rxrmcyvu"},{"id":"gjnupmxn"},{"id":"wvisranc"},{"id":"rfopyaev"}],"name":"Push Day"},{"exercises":[{"id":"floepahq"},{"id":"hptmfoju"},{"id":"xhhmwfyk"},{"id":"eoabtkcw"},{"id":"nakyrrmt"}],"name":"Pull Day"},{"exercises":[{"id":"jystpbjo"},{"id":"emqwpejw"},{"id":"aufwcftx"},{"id":"iuvdsefn"},{"id":"rfopyaev"}],"name":"Legs Day"}],"description":"<div><p>This is a great starting routine for beginners if you only have dumbbells available. If you have a barbell, then your better bet is 'Basic Beginner Routine'.</p><p>It's a Push/Pull/Legs routine with linear progressing, each day is focused on either Push, Pull or Legs.</p><p>You'll need a bench, adjustable dumbbells and a pull-up bar.</p></div>","id":"dbPpl","shortDescription":"Dumbbell-only push/pull/legs split. Great if you only have dumbbells.","nextDay":1,"url":"https://old.reddit.com/r/Fitness/comments/2e79y4/dumbbell_ppl_proposed_alternative_to_dumbbell/","tags":["dumbbell"]},{"exercises":[{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"squat"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Squat","id":"qaqbcysx","finishDayExpr":"if (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = w[1] + state.increment\n state.successes = 0\n state.failures = 0\n }\n} else {\n state.failures = state.failures + 1\n if (state.failures >= 2) {\n state.weight = state.weight * 0.9\n state.successes = 0\n state.failures = 0\n }\n}","state":{"increment":{"value":5,"unit":"lb"},"weight":{"value":45,"unit":"lb"},"failures":0,"successes":0}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"benchPress"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Bench Press","id":"qcriakad","finishDayExpr":"if (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = w[1] + state.increment\n state.successes = 0\n state.failures = 0\n }\n} else {\n state.failures = state.failures + 1\n if (state.failures >= 2) {\n state.weight = state.weight * 0.9\n state.successes = 0\n state.failures = 0\n }\n}","state":{"increment":{"value":5,"unit":"lb"},"weight":{"value":45,"unit":"lb"},"failures":0,"successes":0}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"overheadPress"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Overhead Press","id":"lqrhvneb","finishDayExpr":"if (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = w[1] + state.increment\n state.successes = 0\n state.failures = 0\n }\n} else {\n state.failures = state.failures + 1\n if (state.failures >= 2) {\n state.weight = state.weight * 0.9\n state.successes = 0\n state.failures = 0\n }\n}","state":{"increment":{"value":5,"unit":"lb"},"weight":{"value":45,"unit":"lb"},"failures":0,"successes":0}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"deadlift"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Deadlift","id":"svplezwb","finishDayExpr":"if (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = w[1] + state.increment\n state.successes = 0\n state.failures = 0\n }\n} else {\n state.failures = state.failures + 1\n if (state.failures >= 2) {\n state.weight = state.weight * 0.9\n state.successes = 0\n state.failures = 0\n }\n}","state":{"increment":{"value":5,"unit":"lb"},"weight":{"value":95,"unit":"lb"},"failures":0,"successes":0}}],"author":"Mark Rippetoe","name":"Starting Strength Phase 1","days":[{"exercises":[{"id":"qaqbcysx"},{"id":"qcriakad"},{"id":"svplezwb"}],"name":"Workout A"},{"exercises":[{"id":"qaqbcysx"},{"id":"lqrhvneb"},{"id":"svplezwb"}],"name":"Workout B"}],"description":"Great absolute beginner program from a famous trainer and powerlifter Mark Rippetoe. One of the most popular starting weightlifting routines.","id":"ss1","shortDescription":"Another first-starter program, from a popular weightlifter Mark Rippetoe.","nextDay":1,"url":"https://startingstrength.com/get-started/programs","tags":["first-starter","barbell"]},{"exercises":[{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"squat"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Squat","id":"eqjdeqiv","finishDayExpr":"if (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = w[1] + state.increment\n state.successes = 0\n state.failures = 0\n }\n} else {\n state.failures = state.failures + 1\n if (state.failures >= 2) {\n state.weight = state.weight * 0.9\n state.successes = 0\n state.failures = 0\n }\n}","state":{"increment":{"value":2.5,"unit":"lb"},"weight":{"value":45,"unit":"lb"},"failures":0,"successes":0}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"benchPress"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Bench Press","id":"ofbircmq","finishDayExpr":"if (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = w[1] + state.increment\n state.successes = 0\n state.failures = 0\n }\n} else {\n state.failures = state.failures + 1\n if (state.failures >= 2) {\n state.weight = state.weight * 0.9\n state.successes = 0\n state.failures = 0\n }\n}","state":{"increment":{"value":2.5,"unit":"lb"},"weight":{"value":45,"unit":"lb"},"failures":0,"successes":0}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"overheadPress"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Overhead Press","id":"eyvhakiq","finishDayExpr":"if (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = w[1] + state.increment\n state.successes = 0\n state.failures = 0\n }\n} else {\n state.failures = state.failures + 1\n if (state.failures >= 2) {\n state.weight = state.weight * 0.9\n state.successes = 0\n state.failures = 0\n }\n}","state":{"increment":{"value":2.5,"unit":"lb"},"weight":{"value":45,"unit":"lb"},"failures":0,"successes":0}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"deadlift"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Deadlift","id":"qmishaon","finishDayExpr":"if (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = w[1] + state.increment\n state.successes = 0\n state.failures = 0\n }\n} else {\n state.failures = state.failures + 1\n if (state.failures >= 2) {\n state.weight = state.weight * 0.9\n state.successes = 0\n state.failures = 0\n }\n}","state":{"increment":{"value":2.5,"unit":"lb"},"weight":{"value":95,"unit":"lb"},"failures":0,"successes":0}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"powerClean"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Power Clean","id":"lspzzuha","finishDayExpr":"if (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = w[1] + state.increment\n state.successes = 0\n state.failures = 0\n }\n} else {\n state.failures = state.failures + 1\n if (state.failures >= 2) {\n state.weight = state.weight * 0.9\n state.successes = 0\n state.failures = 0\n }\n}","state":{"increment":{"value":2.5,"unit":"lb"},"weight":{"value":95,"unit":"lb"},"failures":0,"successes":0}}],"author":"Mark Rippetoe","name":"Starting Strength Phase 2","days":[{"exercises":[{"id":"eqjdeqiv"},{"id":"ofbircmq"},{"id":"qmishaon"}],"name":"Workout A"},{"exercises":[{"id":"eqjdeqiv"},{"id":"eyvhakiq"},{"id":"lspzzuha"}],"name":"Workout B"}],"description":"Great absolute beginner program from a famous trainer and powerlifter Mark Rippetoe. One of the most popular starting weightlifting routines.","id":"ss2","shortDescription":"Another first-starter program, from a popular weightlifter Mark Rippetoe.","nextDay":1,"url":"https://startingstrength.com/get-started/programs","tags":["first-starter","barbell"]},{"exercises":[{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"squat"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Squat","id":"itgftegk","finishDayExpr":"if (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = w[1] + state.increment\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps)) {\n state.failures = state.failures + 1\n if (state.failures >= 2) {\n state.weight = state.weight * 0.9\n state.successes = 0\n state.failures = 0\n }\n}","state":{"increment":{"value":2.5,"unit":"lb"},"weight":{"value":45,"unit":"lb"},"failures":0,"successes":0}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"benchPress"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Bench Press","id":"hdwltdex","finishDayExpr":"if (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = w[1] + state.increment\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps)) {\n state.failures = state.failures + 1\n if (state.failures >= 2) {\n state.weight = state.weight * 0.9\n state.successes = 0\n state.failures = 0\n }\n}","state":{"increment":{"value":2.5,"unit":"lb"},"weight":{"value":45,"unit":"lb"},"failures":0,"successes":0}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"overheadPress"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Overhead Press","id":"hxhwumoq","finishDayExpr":"if (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = w[1] + state.increment\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps)) {\n state.failures = state.failures + 1\n if (state.failures >= 2) {\n state.weight = state.weight * 0.9\n state.successes = 0\n state.failures = 0\n }\n}","state":{"increment":{"value":2.5,"unit":"lb"},"weight":{"value":45,"unit":"lb"},"failures":0,"successes":0}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"deadlift"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Deadlift","id":"lisweeak","finishDayExpr":"if (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = w[1] + state.increment\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps)) {\n state.failures = state.failures + 1\n if (state.failures >= 2) {\n state.weight = state.weight * 0.9\n state.successes = 0\n state.failures = 0\n }\n}","state":{"increment":{"value":2.5,"unit":"lb"},"weight":{"value":95,"unit":"lb"},"failures":0,"successes":0}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"powerClean"},"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":false,"weightExpr":"state.weight"}]}],"name":"Power Clean","id":"ixwzdzdt","finishDayExpr":"if (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = w[1] + state.increment\n state.successes = 0\n state.failures = 0\n }\n}\nif (!(completedReps >= reps)) {\n state.failures = state.failures + 1\n if (state.failures >= 2) {\n state.weight = state.weight * 0.9\n state.successes = 0\n state.failures = 0\n }\n}","state":{"increment":{"value":2.5,"unit":"lb"},"weight":{"value":95,"unit":"lb"},"failures":0,"successes":0}},{"variationExpr":"1","exerciseType":{"equipment":"bodyweight","id":"chinUp"},"variations":[{"sets":[{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Chin Up","id":"fhqdkyhw","finishDayExpr":"","state":{"weight":{"value":0,"unit":"lb"}}}],"author":"Mark Rippetoe","name":"Starting Strength Phase 3","days":[{"exercises":[{"id":"itgftegk"},{"id":"hdwltdex"},{"id":"lisweeak"}],"name":"Day A 1"},{"exercises":[{"id":"itgftegk"},{"id":"hxhwumoq"},{"id":"fhqdkyhw"}],"name":"Day B 1"},{"exercises":[{"id":"itgftegk"},{"id":"hxhwumoq"},{"id":"ixwzdzdt"}],"name":"Day A 2"},{"exercises":[{"id":"itgftegk"},{"id":"hdwltdex"},{"id":"fhqdkyhw"}],"name":"Day B 2"}],"description":"Great absolute beginner program from a famous trainer and powerlifter Mark Rippetoe. One of the most popular starting weightlifting routines.","id":"ss3","shortDescription":"Another first-starter program, from a popular weightlifter Mark Rippetoe.","nextDay":1,"url":"https://startingstrength.com/get-started/programs","tags":["first-starter","barbell"]},{"exercises":[{"variationExpr":"1","exerciseType":{"equipment":"bodyweight","id":"hipThrust"},"variations":[{"sets":[{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Glute Bridge","id":"revcxpio","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script","state":{"successes":0,"weight":{"value":0,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"bentOverOneArmRow"},"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 One Arm Row","id":"bzlwzvdw","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script","state":{"successes":0,"weight":{"value":10,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"boxSquat"},"variations":[{"sets":[{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Box Squat","id":"xdjcsizm","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script","state":{"successes":0,"weight":{"value":10,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"benchPress"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Bench Press","id":"hkgabffh","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script","state":{"successes":0,"weight":{"value":20,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"romanianDeadlift"},"variations":[{"sets":[{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Romanian Deadlift","id":"djganfrm","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script","state":{"successes":0,"weight":{"value":10,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"bodyweight","id":"sideHipAbductor"},"variations":[{"sets":[{"repsExpr":"30","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Side Hip Abductor","id":"amttmviw","finishDayExpr":"","state":{"successes":0,"weight":{"value":0,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"bodyweight","id":"plank"},"variations":[{"sets":[{"repsExpr":"1","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"RKC Plank","id":"kkeyrprx","finishDayExpr":"","state":{"weight":{"value":0,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"bodyweight","id":"sidePlank"},"variations":[{"sets":[{"repsExpr":"1","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Side Plank","id":"dhdoaxpd","finishDayExpr":"","state":{"weight":{"value":0,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"bodyweight","id":"singleLegGluteBridgeStraight"},"variations":[{"sets":[{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Single Leg Glute Bridge Straight Leg","id":"jojhpuch","finishDayExpr":"","state":{"weight":{"value":0,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"cable","id":"latPulldown"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Lat Pulldown","id":"rndepdiy","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script","state":{"successes":0,"weight":{"value":10,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"stepUp"},"variations":[{"sets":[{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Step up","id":"kajpuxjc","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script","state":{"successes":0,"weight":{"value":10,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"overheadPress"},"variations":[{"sets":[{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Overhead Press","id":"exyxuwvj","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script","state":{"successes":0,"weight":{"value":10,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"bodyweight","id":"backExtension"},"variations":[{"sets":[{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Back Extension","id":"rvedqyvg","finishDayExpr":"","state":{"weight":{"value":0,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"bodyweight","id":"sideLyingClam"},"variations":[{"sets":[{"repsExpr":"30","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Side Lying Clam","id":"muirfkyj","finishDayExpr":"","state":{"weight":{"value":0,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"bodyweight","id":"gluteBridgeMarch"},"variations":[{"sets":[{"repsExpr":"1","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"1","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"1","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Glute Bridge March 60s","id":"babxxmbd","finishDayExpr":"","state":{"weight":{"value":0,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"cable","id":"seatedRow"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Seated Row","id":"xxvmatlu","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script","state":{"successes":0,"weight":{"value":20,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"squat"},"variations":[{"sets":[{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Squat","id":"rtzygfrw","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script","state":{"successes":0,"weight":{"value":20,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"inclineBenchPress"},"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 Bench Press","id":"wqifvjeq","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script","state":{"successes":0,"weight":{"value":10,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"singleLegDeadlift"},"variations":[{"sets":[{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Single Leg Deadlift","id":"bbnbhere","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script","state":{"successes":0,"weight":{"value":10,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"cable","id":"sideHipAbductor"},"variations":[{"sets":[{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Side Hip Abductor (Cable)","id":"xseuaeas","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script","state":{"successes":0,"weight":{"value":10,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"cable","id":"cableTwist"},"variations":[{"sets":[{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Cable Twist","id":"adsvzizq","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script","state":{"successes":0,"weight":{"value":10,"unit":"lb"},"failures":0}}],"author":"Bret Contreras","name":"Strong Curves Week 1-4","days":[{"exercises":[{"id":"revcxpio"},{"id":"bzlwzvdw"},{"id":"xdjcsizm"},{"id":"hkgabffh"},{"id":"djganfrm"},{"id":"amttmviw"},{"id":"kkeyrprx"},{"id":"dhdoaxpd"}],"name":"Workout A"},{"exercises":[{"id":"jojhpuch"},{"id":"rndepdiy"},{"id":"kajpuxjc"},{"id":"exyxuwvj"},{"id":"rvedqyvg"},{"id":"muirfkyj"},{"id":"kkeyrprx"},{"id":"dhdoaxpd"}],"name":"Workout B"},{"exercises":[{"id":"babxxmbd"},{"id":"xxvmatlu"},{"id":"rtzygfrw"},{"id":"wqifvjeq"},{"id":"bbnbhere"},{"id":"xseuaeas"},{"id":"kkeyrprx"},{"id":"adsvzizq"}],"name":"Workout C"}],"description":"The program focused on gluteal muscles, and it's a good introduction for women into lifting weights.","id":"strongcurves1","shortDescription":"Tailored for women hypertrophy program.","nextDay":1,"url":"https://www.reddit.com/r/StrongCurves/wiki/index","tags":["woman","first-starter","dumbbell"]},{"exercises":[{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"hipThrust"},"variations":[{"sets":[{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Hip Thrust","id":"fsecdrjb","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script","state":{"successes":0,"weight":{"value":45,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"cable","id":"seatedRow"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Seated Row","id":"zuhzglfs","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script","state":{"successes":0,"weight":{"value":20,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"gobletSquat"},"variations":[{"sets":[{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Goblet Squat","id":"gpdowzcb","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script","state":{"successes":0,"weight":{"value":20,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"benchPress"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Bench Press","id":"heblpfgc","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script","state":{"successes":0,"weight":{"value":30,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"romanianDeadlift"},"variations":[{"sets":[{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Romanian Deadlift","id":"srfqvryj","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script","state":{"successes":0,"weight":{"value":30,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"bodyweight","id":"sideHipAbductor"},"variations":[{"sets":[{"repsExpr":"30","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Side Hip Abductor","id":"tshtmwzu","finishDayExpr":"","state":{"weight":{"value":0,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"bodyweight","id":"plank"},"variations":[{"sets":[{"repsExpr":"1","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Plank","id":"vtbesakn","finishDayExpr":"","state":{"weight":{"value":0,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"bodyweight","id":"sidePlank"},"variations":[{"sets":[{"repsExpr":"1","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Side Plank","id":"xpkzfuuc","finishDayExpr":"","state":{"successes":0,"weight":{"value":0,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"bodyweight","id":"singleLegGluteBridgeStraight"},"variations":[{"sets":[{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Single Leg Glute Bridge Straight Leg","id":"wjexorur","finishDayExpr":"","state":{"weight":{"value":0,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"bodyweight","id":"chinUp"},"variations":[{"sets":[{"repsExpr":"3","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"3","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"3","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Chin Up","id":"nrnninrp","finishDayExpr":"","state":{"weight":{"value":0,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"lunge"},"variations":[{"sets":[{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Lunge","id":"cdybxnfk","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script","state":{"successes":0,"weight":{"value":15,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"overheadPress"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Overhead Press","id":"qflovvrw","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script","state":{"successes":0,"weight":{"value":20,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"band","id":"reverseHyperextension"},"variations":[{"sets":[{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Reverse Hyperextension","id":"hggptzqw","finishDayExpr":"","state":{"weight":{"value":0,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"bodyweight","id":"sideLyingClam"},"variations":[{"sets":[{"repsExpr":"30","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Side Lying Clam","id":"qqmggqpf","finishDayExpr":"","state":{"weight":{"value":0,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"bodyweight","id":"sideCrunch"},"variations":[{"sets":[{"repsExpr":"30","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Side Crunch","id":"vxpaauxo","finishDayExpr":"","state":{"weight":{"value":0,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"bodyweight","id":"sidePlank"},"variations":[{"sets":[{"repsExpr":"1","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Side Plank","id":"lrtsodjk","finishDayExpr":"","state":{"weight":{"value":0,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"bodyweight","id":"invertedRow"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Inverted Row","id":"enqksduq","finishDayExpr":"","state":{"weight":{"value":0,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"benchPressCloseGrip"},"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 Close Grip","id":"ijvnloal","finishDayExpr":"","state":{"weight":{"value":45,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"kettlebellSwing"},"variations":[{"sets":[{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Kettlebell Swing","id":"ggaohxjl","finishDayExpr":"","state":{"weight":{"value":15,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"cable","id":"hipAbductor"},"variations":[{"sets":[{"repsExpr":"30","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Hip Abductor","id":"chiasjvc","finishDayExpr":"","state":{"weight":{"value":10,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"cable","id":"cableTwist"},"variations":[{"sets":[{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Cable Twist","id":"gbuztphp","finishDayExpr":"","state":{"weight":{"value":10,"unit":"lb"}}}],"author":"Bret Contreras","name":"Strong Curves Week 5-8","days":[{"exercises":[{"id":"fsecdrjb"},{"id":"zuhzglfs"},{"id":"gpdowzcb"},{"id":"heblpfgc"},{"id":"srfqvryj"},{"id":"tshtmwzu"},{"id":"vtbesakn"},{"id":"xpkzfuuc"}],"name":"Workout A"},{"exercises":[{"id":"wjexorur"},{"id":"nrnninrp"},{"id":"cdybxnfk"},{"id":"qflovvrw"},{"id":"hggptzqw"},{"id":"qqmggqpf"},{"id":"vxpaauxo"},{"id":"lrtsodjk"}],"name":"Workout B"},{"exercises":[{"id":"fsecdrjb"},{"id":"enqksduq"},{"id":"gpdowzcb"},{"id":"ijvnloal"},{"id":"ggaohxjl"},{"id":"chiasjvc"},{"id":"vtbesakn"},{"id":"gbuztphp"}],"name":"Workout C"}],"description":"The program focused on gluteal muscles, and it's a good introduction for women into lifting weights.","id":"strongcurves2","shortDescription":"Tailored for women hypertrophy program.","nextDay":1,"url":"https://www.reddit.com/r/StrongCurves/wiki/index","tags":["woman","first-starter","dumbbell"]},{"exercises":[{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"hipThrust"},"variations":[{"sets":[{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Hip Thrust","id":"lrapruzz","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script","state":{"successes":0,"weight":{"value":55,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"bentOverRow"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Bent Over Row","id":"wqxqiijd","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script","state":{"successes":0,"weight":{"value":30,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"boxSquat"},"variations":[{"sets":[{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Box Squat","id":"wbasxwuq","finishDayExpr":"","state":{"weight":{"value":45,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"bodyweight","id":"pushUp"},"variations":[{"sets":[{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Push Up","id":"wbdutaxc","finishDayExpr":"","state":{"weight":{"value":0,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"deadlift"},"variations":[{"sets":[{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Deadlift","id":"gesszfou","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script","state":{"successes":0,"weight":{"value":65,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"bodyweight","id":"sideHipAbductor"},"variations":[{"sets":[{"repsExpr":"30","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Side Hip Abductor","id":"qqpwxmqc","finishDayExpr":"","state":{"weight":{"value":0,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"bodyweight","id":"crunch"},"variations":[{"sets":[{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Crunch","id":"vketzpgq","finishDayExpr":"","state":{"weight":{"value":0,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"bodyweight","id":"crossBodyCrunch"},"variations":[{"sets":[{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Cross Body Crunch","id":"pwgfaatf","finishDayExpr":"","state":{"weight":{"value":0,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"bodyweight","id":"singleLegHipThrust"},"variations":[{"sets":[{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Single Leg Hip Thrust","id":"vduyvmwc","finishDayExpr":"","state":{"weight":{"value":0,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"bodyweight","id":"chinUp"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Chin Up","id":"fyqmoabq","finishDayExpr":"","state":{"weight":{"value":0,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"bulgarianSplitSquat"},"variations":[{"sets":[{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Bulgarian Split Squat","id":"sqqqfroa","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script","state":{"successes":0,"weight":{"value":10,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"overheadPress"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Overhead Press","id":"xtcokwnl","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script","state":{"successes":0,"weight":{"value":45,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"goodMorning"},"variations":[{"sets":[{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Good Morning","id":"nezxjvno","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script","state":{"successes":0,"weight":{"value":45,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"cable","id":"hipAbductor"},"variations":[{"sets":[{"repsExpr":"30","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Hip Abductor","id":"ryrdvtdj","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script","state":{"successes":0,"weight":{"value":20,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"bodyweight","id":"plank"},"variations":[{"sets":[{"repsExpr":"1","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Plank","id":"ktonzxpl","finishDayExpr":"","state":{"successes":0,"weight":{"value":0,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"bodyweight","id":"sidePlank"},"variations":[{"sets":[{"repsExpr":"1","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Side Plank","id":"ekxelpql","finishDayExpr":"","state":{"weight":{"value":0,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"hipThrust"},"variations":[{"sets":[{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Hip Thrust","id":"mbfrsjox","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script","state":{"successes":0,"weight":{"value":45,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"inclineRow"},"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 Row","id":"hqvicqoe","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script","state":{"successes":0,"weight":{"value":30,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"squat"},"variations":[{"sets":[{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Squat","id":"ktkrgowq","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script","state":{"successes":0,"weight":{"value":45,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"bodyweight","id":"backExtension"},"variations":[{"sets":[{"repsExpr":"30","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"30","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"30","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Back Extension","id":"hrugcphd","finishDayExpr":"","state":{"weight":{"value":0,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"inclineBenchPress"},"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 Bench Press","id":"ypulxldo","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script","state":{"successes":0,"weight":{"value":45,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"bodyweight","id":"sideLyingClam"},"variations":[{"sets":[{"repsExpr":"30","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Side Lying Clam","id":"xyfxhdzs","finishDayExpr":"","state":{"weight":{"value":0,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"bodyweight","id":"hangingLegRaise"},"variations":[{"sets":[{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Hanging Leg Raise","id":"aawcmgdt","finishDayExpr":"","state":{"weight":{"value":0,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"cable","id":"cableTwist"},"variations":[{"sets":[{"repsExpr":"15","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Cable Twist","id":"heffxadl","finishDayExpr":"","state":{"weight":{"value":10,"unit":"lb"}}}],"author":"Bret Contreras","name":"Strong Curves Week 9-12","days":[{"exercises":[{"id":"lrapruzz"},{"id":"wqxqiijd"},{"id":"wbasxwuq"},{"id":"wbdutaxc"},{"id":"gesszfou"},{"id":"qqpwxmqc"},{"id":"vketzpgq"},{"id":"pwgfaatf"}],"name":"Workout A"},{"exercises":[{"id":"vduyvmwc"},{"id":"fyqmoabq"},{"id":"sqqqfroa"},{"id":"xtcokwnl"},{"id":"nezxjvno"},{"id":"ryrdvtdj"},{"id":"ktonzxpl"},{"id":"ekxelpql"}],"name":"Workout B"},{"exercises":[{"id":"lrapruzz"},{"id":"hqvicqoe"},{"id":"ktkrgowq"},{"id":"ypulxldo"},{"id":"hrugcphd"},{"id":"xyfxhdzs"},{"id":"aawcmgdt"},{"id":"heffxadl"}],"name":"Workout C"}],"description":"The program focused on gluteal muscles, and it's a good introduction for women into lifting weights.","id":"strongcurves3","shortDescription":"Tailored for women hypertrophy program.","nextDay":1,"url":"https://www.reddit.com/r/StrongCurves/wiki/index","tags":["woman","first-starter","dumbbell"]},{"exercises":[{"variationExpr":"day > 3 ? day - 3 : day","exerciseType":{"equipment":"barbell","id":"squat"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.fiverm * 0.9"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.fiverm * 0.9"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.fiverm * 0.9"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.fiverm * 0.9"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.fiverm * 0.9"}]},{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"(state.fiverm * 0.9) * 0.8"},{"repsExpr":"5","isAmrap":false,"weightExpr":"(state.fiverm * 0.9) * 0.8"}]},{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.fiverm + state.increment"}]}],"name":"Squat","id":"nixoxbou","finishDayExpr":"if ((day == 3 || day == 6) && cr >= r) {\n state.fiverm = state.fiverm + state.increment\n}","state":{"fiverm":{"value":185,"unit":"lb"},"increment":{"value":5,"unit":"lb"}}},{"variationExpr":"day > 3 ? day - 3 : day","exerciseType":{"equipment":"barbell","id":"benchPress"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.fiverm * 0.9"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.fiverm * 0.9"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.fiverm * 0.9"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.fiverm * 0.9"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.fiverm * 0.9"}]},{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"(state.fiverm * 0.9) * 0.8"},{"repsExpr":"5","isAmrap":false,"weightExpr":"(state.fiverm * 0.9) * 0.8"},{"repsExpr":"5","isAmrap":false,"weightExpr":"(state.fiverm * 0.9) * 0.8"}]},{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.fiverm + state.increment"}]}],"name":"Bench Press","id":"iuhxbqqv","finishDayExpr":"if ((day == 3 || day == 6) && cr >= r) {\n state.fiverm = state.fiverm + state.increment\n}","state":{"fiverm":{"value":150,"unit":"lb"},"increment":{"value":5,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"deadlift"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.fiverm * 0.9"}]}],"name":"Deadlift","id":"byohnziw","finishDayExpr":"state.fiverm = state.fiverm + state.increment","state":{"fiverm":{"value":200,"unit":"lb"},"increment":{"value":5,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"bicepCurl"},"variations":[{"sets":[{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Bicep Curl","id":"handahlf","finishDayExpr":"// Simple Exercise Progression script '5lb,3'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 3) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script","state":{"successes":0,"weight":{"value":50,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"bodyweight","id":"chinUp"},"variations":[{"sets":[{"repsExpr":"1","isAmrap":true,"weightExpr":"state.weight"},{"repsExpr":"1","isAmrap":true,"weightExpr":"state.weight"},{"repsExpr":"1","isAmrap":true,"weightExpr":"state.weight"}]}],"name":"Chin Up","id":"iijwfnee","finishDayExpr":"","state":{"weight":{"value":0,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"bodyweight","id":"backExtension"},"variations":[{"sets":[{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Back Extension","id":"jojajgpt","finishDayExpr":"// Simple Exercise Progression script '5lb,3'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 3) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script","state":{"successes":0,"weight":{"value":0,"unit":"lb"},"failures":0}},{"variationExpr":"day > 3 ? day - 3 : day","exerciseType":{"equipment":"barbell","id":"overheadPress"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.fiverm * 0.9"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.fiverm * 0.9"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.fiverm * 0.9"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.fiverm * 0.9"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.fiverm * 0.9"}]},{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"(state.fiverm * 0.9) * 0.8"},{"repsExpr":"5","isAmrap":false,"weightExpr":"(state.fiverm * 0.9) * 0.8"},{"repsExpr":"5","isAmrap":false,"weightExpr":"(state.fiverm * 0.9) * 0.8"}]},{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.fiverm + state.increment"}]}],"name":"Overhead Press","id":"qxgsztsw","finishDayExpr":"if ((day == 3 || day == 6) && cr >= r) {\n state.fiverm = state.fiverm + state.increment\n}","state":{"fiverm":{"value":100,"unit":"lb"},"increment":{"value":5,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"powerClean"},"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":false,"weightExpr":"state.weight"}]}],"name":"Power Clean","id":"fdlmaebd","finishDayExpr":"// Simple Exercise Progression script '5lb,3'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 3) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script","state":{"successes":0,"weight":{"value":100,"unit":"lb"},"failures":0}}],"author":"Mark Rippetoe","name":"Texas Method","days":[{"exercises":[{"id":"nixoxbou"},{"id":"iuhxbqqv"},{"id":"byohnziw"},{"id":"handahlf"}],"name":"Volume Day BP"},{"exercises":[{"id":"nixoxbou"},{"id":"qxgsztsw"},{"id":"iijwfnee"},{"id":"jojajgpt"}],"name":"Recovery Day BP"},{"exercises":[{"id":"nixoxbou"},{"id":"iuhxbqqv"},{"id":"fdlmaebd"}],"name":"Intensity Day BP"},{"exercises":[{"id":"nixoxbou"},{"id":"qxgsztsw"},{"id":"byohnziw"},{"id":"handahlf"}],"name":"Volume Day OH"},{"exercises":[{"id":"nixoxbou"},{"id":"iuhxbqqv"},{"id":"iijwfnee"},{"id":"jojajgpt"}],"name":"Recovery Day OH"},{"exercises":[{"id":"nixoxbou"},{"id":"qxgsztsw"},{"id":"fdlmaebd"}],"name":"Intensity Day OH"}],"description":"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.","id":"texasmethod","shortDescription":"\"Next step\" program after Starting Strength cycle.","nextDay":1,"url":"https://www.t-nation.com/training/texas-method","tags":["intermediate","barbell"]},{"exercises":[{"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[{"repsExpr":"state.reps","weightExpr":"state.weight","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.weight","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.weight","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.weight","isAmrap":true}]}],"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}],"name":"Squat","id":"rxkcooft","state":{"weight":{"value":45,"unit":"lb"},"increment":{"value":5,"unit":"lb"},"reps":10},"finishDayExpr":"if (\n completedReps >= reps &&\n completedReps[numberOfSets] >= reps[numberOfSets] + 3\n) {\n state.weight += state.increment\n}"},{"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[{"repsExpr":"state.reps","weightExpr":"state.weight","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.weight","isAmrap":false},{"repsExpr":"state.reps","weightExpr":"state.weight","isAmrap":true}]}],"exerciseType":{"equipment":"barbell","id":"benchPressWideGrip"},"warmupSets":[{"value":0.3,"threshold":{"value":120,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":45,"unit":"lb"},"reps":5}],"name":"Bench Press Wide Grip","id":"dokekhet","state":{"weight":{"value":45,"unit":"lb"},"increment":{"value":5,"unit":"lb"},"reps":10},"finishDayExpr":"if (\n completedReps >= reps &&\n completedReps[numberOfSets] >= reps[numberOfSets] + 3\n) {\n state.weight += state.increment\n}"},{"variationExpr":"1","stateMetadata":{},"variations":[{"sets":[{"repsExpr":"state.reps","weightExpr":"state.weight","isAmrap":true}]}],"exerciseType":{"equipment":"bodyweight","id":"chinUp"},"warmupSets":[],"name":"Chin Up","id":"urnbtgkl","state":{"weight":{"value":0,"unit":"lb"},"reps":1},"finishDayExpr":"if (completedReps >= reps) {\n state.reps = completedReps[ns] + 1\n}"},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"barbell","id":"behindTheNeckPress"},"warmupSets":[{"value":0.5,"threshold":{"value":90,"unit":"lb"},"reps":5}],"name":"Behind The Neck Press","id":"cwclrgiv","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"rxkcooft","states":{"dokekhet":{"weight":{"value":45,"unit":"lb"},"increment":{"value":5,"unit":"lb"},"reps":10},"rxkcooft":{"weight":{"value":45,"unit":"lb"},"increment":{"value":5,"unit":"lb"},"reps":10}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"dumbbell","id":"bicepCurl"},"warmupSets":[],"name":"Bicep Curl","id":"alfarblb","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"dokekhet","states":{"dokekhet":{"weight":{"value":20,"unit":"lb"},"increment":{"value":5,"unit":"lb"},"reps":10}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"bodyweight","id":"crunch"},"warmupSets":[],"name":"Crunch","description":"**Bent Knee**.","id":"zqhuwgzz","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"urnbtgkl","states":{"urnbtgkl":{"weight":{"value":0,"unit":"lb"},"reps":1}}}}],"author":"Arnold Schwarzenegger","name":"Arnold's Golden Six","description":"<p>Very simple hypertrophy program - just 6 exercises repeated each day, with progression if you hit 13+ reps on last set.</p>\n<p>Choose starting weights and set them to the <code>weight</code> variable. Tend to go on the light side - autoprogression will balance it soon anyway</p>","days":[{"name":"Day 1","exercises":[{"id":"rxkcooft"},{"id":"dokekhet"},{"id":"urnbtgkl"},{"id":"cwclrgiv"},{"id":"alfarblb"},{"id":"zqhuwgzz"}]}],"id":"arnoldgoldensix","shortDescription":"Arnold Schwarzenegger’s 3 day beginner hypertrophy program","url":"https://www.liftosaur.com/programs/arnoldgoldensix","nextDay":1,"tags":[]},{"exercises":[{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"squat"},"variations":[{"sets":[{"repsExpr":"state.reps","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"state.reps","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"state.reps","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"state.reps","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Squat","id":"ywvkyhff","finishDayExpr":"if (completedReps >= reps) {\n if (state.reps < 8) {\n state.reps = state.reps + 1\n } else {\n state.success = state.success + 1\n } \n if (state.success > 1) {\n state.reps = 6\n state.success = 0\n state.weight = state.weight + 5lb\n }\n}","state":{"weight":{"value":135,"unit":"lb"},"success":0,"reps":6}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"stiffLegDeadlift"},"variations":[{"sets":[{"repsExpr":"state.reps","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"state.reps","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"state.reps","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Stiff Leg Deadlift","id":"zkjlnahj","finishDayExpr":"if (completedReps >= reps) {\n if (state.reps < 8) {\n state.reps = state.reps + 1\n } else {\n state.success = state.success + 1\n } \n if (state.success > 1) {\n state.reps = 6\n state.success = 0\n state.weight = state.weight + 5lb\n }\n}","state":{"weight":{"value":135,"unit":"lb"},"success":0,"reps":6}},{"variationExpr":"1","exerciseType":{"equipment":"leverageMachine","id":"legPress"},"variations":[{"sets":[{"repsExpr":"state.reps","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"state.reps","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"state.reps","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Leg Press","id":"vaohqtqv","finishDayExpr":"if (completedReps >= reps) {\n if (state.reps < 12) {\n state.reps = state.reps + 1\n } else {\n state.success = state.success + 1\n } \n if (state.success > 1) {\n state.reps = 10\n state.success = 0\n state.weight = state.weight + 5lb\n }\n}","state":{"weight":{"value":100,"unit":"lb"},"success":0,"reps":10}},{"variationExpr":"1","exerciseType":{"equipment":"leverageMachine","id":"seatedLegCurl"},"variations":[{"sets":[{"repsExpr":"state.reps","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"state.reps","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Seated Leg Curl","id":"ciwxlkql","finishDayExpr":"if (completedReps >= reps) {\n if (state.reps < 12) {\n state.reps = state.reps + 1\n } else {\n state.success = state.success + 1\n } \n if (state.success > 1) {\n state.reps = 10\n state.success = 0\n state.weight = state.weight + 5lb\n }\n}","state":{"weight":{"value":100,"unit":"lb"},"success":0,"reps":10}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"standingCalfRaise"},"variations":[{"sets":[{"repsExpr":"state.reps","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"state.reps","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"state.reps","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Standing Calf Raise","id":"ywcadtyu","finishDayExpr":"if (completedReps >= reps) {\n if (state.reps < 8) {\n state.reps = state.reps + 1\n } else {\n state.success = state.success + 1\n } \n if (state.success > 1) {\n state.reps = 6\n state.success = 0\n state.weight = state.weight + 5lb\n }\n}","state":{"weight":{"value":100,"unit":"lb"},"success":0,"reps":6}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"seatedCalfRaise"},"variations":[{"sets":[{"repsExpr":"state.reps","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"state.reps","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"state.reps","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Seated Calf Raise","id":"aokjreoq","finishDayExpr":"if (completedReps >= reps) {\n if (state.reps < 8) {\n state.reps = state.reps + 1\n } else {\n state.success = state.success + 1\n } \n if (state.success > 1) {\n state.reps = 6\n state.success = 0\n state.weight = state.weight + 5lb\n }\n}","state":{"weight":{"value":100,"unit":"lb"},"success":0,"reps":6}},{"variationExpr":"1","exerciseType":{"equipment":"bodyweight","id":"hangingLegRaise"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Hanging Leg Raise","id":"darooyno","finishDayExpr":"","state":{"weight":{"value":0,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"benchPress"},"variations":[{"sets":[{"repsExpr":"state.reps","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"state.reps","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"state.reps","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"state.reps","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Bench Press","id":"ofufdniv","finishDayExpr":"if (completedReps >= reps) {\n if (state.reps < 8) {\n state.reps = state.reps + 1\n } else {\n state.success = state.success + 1\n } \n if (state.success > 1) {\n state.reps = 6\n state.success = 0\n state.weight = state.weight + 5lb\n }\n}","state":{"weight":{"value":135,"unit":"lb"},"success":0,"reps":6}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"bentOverRow"},"variations":[{"sets":[{"repsExpr":"state.reps","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"state.reps","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"state.reps","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Bent Over Row","id":"fgypggos","finishDayExpr":"if (completedReps >= reps) {\n if (state.reps < 8) {\n state.reps = state.reps + 1\n } else {\n state.success = state.success + 1\n } \n if (state.success > 1) {\n state.reps = 6\n state.success = 0\n state.weight = state.weight + 5lb\n }\n}","state":{"weight":{"value":135,"unit":"lb"},"success":0,"reps":6}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"shoulderPress"},"variations":[{"sets":[{"repsExpr":"state.reps","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"state.reps","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"state.reps","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Shoulder Press","id":"rkeckrni","finishDayExpr":"if (completedReps >= reps) {\n if (state.reps < 12) {\n state.reps = state.reps + 1\n } else {\n state.success = state.success + 1\n } \n if (state.success > 1) {\n state.reps = 10\n state.success = 0\n state.weight = state.weight + 5lb\n }\n}","state":{"weight":{"value":30,"unit":"lb"},"success":0,"reps":10}},{"variationExpr":"1","exerciseType":{"equipment":"bodyweight","id":"chinUp"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Chin Up","id":"hvgqkxpn","finishDayExpr":"","state":{"weight":{"value":0,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"ezbar","id":"skullcrusher"},"variations":[{"sets":[{"repsExpr":"state.reps","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"state.reps","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Skullcrusher","id":"nfpmvgnr","finishDayExpr":"if (completedReps >= reps) {\n if (state.reps < 15) {\n state.reps = state.reps + 1\n } else {\n state.success = state.success + 1\n } \n if (state.success > 1) {\n state.reps = 12\n state.success = 0\n state.weight = state.weight + 5lb\n }\n}","state":{"weight":{"value":50,"unit":"lb"},"success":0,"reps":12}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"hammerCurl"},"variations":[{"sets":[{"repsExpr":"state.reps","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"state.reps","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Hammer Curl","id":"nwdhbpka","finishDayExpr":"if (completedReps >= reps) {\n if (state.reps < 15) {\n state.reps = state.reps + 1\n } else {\n state.success = state.success + 1\n } \n if (state.success > 1) {\n state.reps = 12\n state.success = 0\n state.weight = state.weight + 5lb\n }\n}","state":{"weight":{"value":30,"unit":"lb"},"success":0,"reps":12}}],"author":"Lyle McDonald","name":"Lyle's Generic Bulking","days":[{"exercises":[{"id":"ywvkyhff"},{"id":"zkjlnahj"},{"id":"vaohqtqv"},{"id":"ciwxlkql"},{"id":"ywcadtyu"},{"id":"aokjreoq"},{"id":"darooyno"}],"name":"Lower Body"},{"exercises":[{"id":"ofufdniv"},{"id":"fgypggos"},{"id":"rkeckrni"},{"id":"hvgqkxpn"},{"id":"nfpmvgnr"},{"id":"nwdhbpka"}],"name":"Upper Body"}],"description":"Good intermediate hypertrophy program. 4 day/week program, upper/lower body split.","id":"lylegenericbulking","shortDescription":"Intermediate hypertrophy program from a famous coach. 4 day/week program, upper/lower body split.","nextDay":1,"url":"https://jcdfitness.com/2009/01/lyle-mcdonalds-bulking-routine/","tags":["hypertrophy","intermediate"]},{"exercises":[{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"deadlift"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Deadlift","id":"imoygoev","finishDayExpr":"// Simple Exercise Progression script '10lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 10lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script\n// Simple Exercise Deload script '10%,1'\nif (!(completedReps >= reps)) {\n state.failures = state.failures + 1\n if (state.failures >= 1) {\n state.weight = roundWeight(state.weight * 0.9)\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Deload script","state":{"successes":0,"weight":{"value":190,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"cable","id":"seatedRow"},"variations":[{"sets":[{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Seated Row","id":"dwuechre","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script\n// Simple Exercise Deload script '10%,1'\nif (!(completedReps >= reps)) {\n state.failures = state.failures + 1\n if (state.failures >= 1) {\n state.weight = roundWeight(state.weight * 0.9)\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Deload script","state":{"successes":0,"weight":{"value":80,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"bentOverRow"},"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"}]}],"name":"Bent Over Row","id":"eihmwaxj","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script\n// Simple Exercise Deload script '10%,1'\nif (!(completedReps >= reps)) {\n state.failures = state.failures + 1\n if (state.failures >= 1) {\n state.weight = roundWeight(state.weight * 0.9)\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Deload script","state":{"successes":0,"weight":{"value":90,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"squat"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Squat","id":"zkdcsyps","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script\n// Simple Exercise Deload script '10%,1'\nif (!(completedReps >= reps)) {\n state.failures = state.failures + 1\n if (state.failures >= 1) {\n state.weight = roundWeight(state.weight * 0.9)\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Deload script","state":{"successes":0,"weight":{"value":145,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"romanianDeadlift"},"variations":[{"sets":[{"repsExpr":"8","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"8","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"8","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Romanian Deadlift","id":"dlsmxtso","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script\n// Simple Exercise Deload script '10%,1'\nif (!(completedReps >= reps)) {\n state.failures = state.failures + 1\n if (state.failures >= 1) {\n state.weight = roundWeight(state.weight * 0.9)\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Deload script","state":{"successes":0,"weight":{"value":105,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"leverageMachine","id":"legPress"},"variations":[{"sets":[{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Leg Press","id":"ogkltosr","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script\n// Simple Exercise Deload script '10%,1'\nif (!(completedReps >= reps)) {\n state.failures = state.failures + 1\n if (state.failures >= 1) {\n state.weight = roundWeight(state.weight * 0.9)\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Deload script","state":{"successes":0,"weight":{"value":145,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"cable","id":"latPulldown"},"variations":[{"sets":[{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Lat Pulldown","id":"tovwsbhq","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script\n// Simple Exercise Deload script '10%,1'\nif (!(completedReps >= reps)) {\n state.failures = state.failures + 1\n if (state.failures >= 1) {\n state.weight = roundWeight(state.weight * 0.9)\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Deload script","state":{"successes":0,"weight":{"value":40,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"leverageMachine","id":"seatedLegCurl"},"variations":[{"sets":[{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Seated Leg Curl","id":"qytsuiri","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script\n// Simple Exercise Deload script '5%,1'\nif (!(completedReps >= reps)) {\n state.failures = state.failures + 1\n if (state.failures >= 1) {\n state.weight = roundWeight(state.weight * 0.95)\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Deload script","state":{"successes":0,"weight":{"value":110,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"cable","id":"facePull"},"variations":[{"sets":[{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Face Pull","id":"hgfrumdj","finishDayExpr":"","state":{"weight":{"value":20,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"hammerCurl"},"variations":[{"sets":[{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Hammer Curl","id":"ktmbthsg","finishDayExpr":"","state":{"successes":0,"weight":{"value":20,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"bicepCurl"},"variations":[{"sets":[{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Bicep Curl","id":"cagtvhwh","finishDayExpr":"","state":{"weight":{"value":15,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"inclineBenchPress"},"variations":[{"sets":[{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Incline Bench Press","id":"ualdtibo","finishDayExpr":"","state":{"weight":{"value":40,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"cable","id":"tricepsPushdown"},"variations":[{"sets":[{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Triceps Pushdown","id":"zdholhnq","finishDayExpr":"","state":{"weight":{"value":30,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"tricepsExtension"},"variations":[{"sets":[{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Triceps Extension","id":"pabhjogh","finishDayExpr":"","state":{"weight":{"value":30,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"lateralRaise"},"variations":[{"sets":[{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Lateral Raise","id":"kjhnubhh","finishDayExpr":"","state":{"weight":{"value":20,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"benchPress"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":true,"weightExpr":"state.weight"}]}],"name":"Bench Press Heavy","id":"jncrokce","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script\n// Simple Exercise Deload script '10%,1'\nif (!(completedReps >= reps)) {\n state.failures = state.failures + 1\n if (state.failures >= 1) {\n state.weight = roundWeight(state.weight * 0.9)\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Deload script","state":{"successes":0,"weight":{"value":110,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"benchPress"},"variations":[{"sets":[{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Bench Press","id":"eajqfrlb","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script\n// Simple Exercise Deload script '10%,1'\nif (!(completedReps >= reps)) {\n state.failures = state.failures + 1\n if (state.failures >= 1) {\n state.weight = roundWeight(state.weight * 0.9)\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Deload script","state":{"successes":0,"weight":{"value":70,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"overheadPress"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":true,"weightExpr":"state.weight"}]}],"name":"Overhead Press Heavy","id":"nltumghd","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script\n// Simple Exercise Deload script '10%,1'\nif (!(completedReps >= reps)) {\n state.failures = state.failures + 1\n if (state.failures >= 1) {\n state.weight = roundWeight(state.weight * 0.9)\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Deload script","state":{"successes":0,"weight":{"value":90,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"overheadPress"},"variations":[{"sets":[{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Overhead Press","id":"kezvnjtu","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script\n// Simple Exercise Deload script '10%,1'\nif (!(completedReps >= reps)) {\n state.failures = state.failures + 1\n if (state.failures >= 1) {\n state.weight = roundWeight(state.weight * 0.9)\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Deload script","state":{"successes":0,"weight":{"value":50,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"standingCalfRaise"},"variations":[{"sets":[{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"10","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Standing Calf Raise","id":"lahaqsof","finishDayExpr":"","state":{"successes":0,"weight":{"value":60,"unit":"lb"},"failures":0}}],"author":"/u/metallicadpa","name":"Metallicadpa PPL","days":[{"exercises":[{"id":"imoygoev"},{"id":"tovwsbhq"},{"id":"dwuechre"},{"id":"hgfrumdj"},{"id":"ktmbthsg"},{"id":"cagtvhwh"}],"name":"Monday - Pull"},{"exercises":[{"id":"jncrokce"},{"id":"kezvnjtu"},{"id":"ualdtibo"},{"id":"zdholhnq"},{"id":"pabhjogh"},{"id":"kjhnubhh"}],"name":"Tuesday - Push"},{"exercises":[{"id":"zkdcsyps"},{"id":"dlsmxtso"},{"id":"ogkltosr"},{"id":"qytsuiri"},{"id":"lahaqsof"}],"name":"Wednesday - Legs"},{"exercises":[{"id":"eihmwaxj"},{"id":"tovwsbhq"},{"id":"dwuechre"},{"id":"hgfrumdj"},{"id":"ktmbthsg"},{"id":"cagtvhwh"}],"name":"Friday - Pull"},{"exercises":[{"id":"nltumghd"},{"id":"eajqfrlb"},{"id":"ualdtibo"},{"id":"zdholhnq"},{"id":"pabhjogh"},{"id":"kjhnubhh"}],"name":"Saturday - Push"},{"exercises":[{"id":"zkdcsyps"},{"id":"dlsmxtso"},{"id":"ogkltosr"},{"id":"lahaqsof"},{"id":"qytsuiri"}],"name":"Sunday - Legs"}],"description":"PPL program for beginners balancing \"bro\" muscles, but also giving enough intensity in the main movements","id":"metallicadpappl","shortDescription":"Beginner Push/Pull/Legs split","userId":"tiolnbjbleke","nextDay":1,"url":"https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/","tags":["ppl","beginner","barbell"]}],"selectedProgramId":"texasmethod"}
