[ { "id": "ad5e4019-9a47-479a-acaa-c35f17b151a9", "title": "OPT DAY (RECOMP)", "folder_id": 1335189, "updated_at": "2025-08-30T22:39:18.406Z", "created_at": "2025-07-29T16:57:42.712Z", "exercises": [ { "index": 0, "title": "Pull Up (Assisted)", "notes": null, "exercise_template_id": "2C37EC5E", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 63, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 49, "reps": 12, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 42, "reps": 10, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 75 }, { "index": 1, "title": "Push Up", "notes": null, "exercise_template_id": "392887AA", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 0, "reps": 4, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 0, "reps": 10, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 0, "reps": 6, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 60 }, { "index": 2, "title": "Bench Dip", "notes": null, "exercise_template_id": "CD6DC8E5", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 0, "reps": 10, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 0, "reps": 12, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 0, "reps": 12, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 60 }, { "index": 3, "title": "Bicep Curl (Dumbbell)", "notes": "UNILATERAL", "exercise_template_id": "37FCC2BB", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 20, "reps": 12, "distance_meters": 0, 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"index": 0, "type": "normal", "weight_kg": 15, "reps": 12, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 15, "reps": 12, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 15, "reps": 12, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 45 }, { "index": 6, "title": "Leg Raise Parallel Bars", "notes": null, "exercise_template_id": "0482DA98", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 0, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 0, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 0, "reps": 16, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 75 } ] }, { "id": "1fd9df39-6e0c-4ba9-8888-328b2d51bd01", "title": "FULL BODY B (RECOMP)", "folder_id": 1335189, "updated_at": "2025-09-03T21:43:46.318Z", "created_at": "2025-07-29T16:57:24.984Z", "exercises": [ { "index": 0, "title": "Deadlift (Barbell)", "notes": null, "exercise_template_id": "C6272009", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 40, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 60, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 80, "reps": 11, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 3, "type": "normal", "weight_kg": 80, "reps": 10, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 150 }, { "index": 1, "title": "Standing Military Press (Barbell)", "notes": null, "exercise_template_id": "073032BB", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 20, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 25, "reps": 10, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 25, "reps": 9, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 3, "type": "normal", "weight_kg": 27.5, "reps": 9, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 120 }, { "index": 2, "title": "Pull Up (Assisted)", "notes": null, "exercise_template_id": "2C37EC5E", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 36, "reps": 8, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 40, "reps": 10, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 85, "reps": 9, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 3, "type": "normal", "weight_kg": 85, "reps": 10, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 90 }, { "index": 3, "title": "Triceps Kickback (Dumbbell)", "notes": null, "exercise_template_id": "6127A3AD", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 12, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 10, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 10, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 45 }, { "index": 4, "title": "Seated Leg Curl (Machine)", "notes": null, "exercise_template_id": "11A123F3", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 45, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 52.5, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 55, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 75 }, { "index": 5, "title": "Hammer Curl (Dumbbell)", "notes": null, "exercise_template_id": "7E3BC8B6", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 20, "reps": 10, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 20, "reps": 9, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 20, "reps": 7, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 45 }, { "index": 6, "title": "Plank", "notes": null, "exercise_template_id": "C6C9B8A0", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 0, "reps": 0, "distance_meters": 0, "duration_seconds": 66, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 0, "reps": 0, "distance_meters": 0, "duration_seconds": 66, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 0, "reps": 0, "distance_meters": 0, "duration_seconds": 63, "custom_metric": 0 } ], "rest_seconds": 60 } ] }, { "id": "2e547ef3-f069-41e6-9e05-d93fb43cc8ef", "title": "FULL BODY A (RECOMP)", "folder_id": 1335189, "updated_at": "2025-09-01T21:40:37.614Z", "created_at": "2025-07-29T16:57:06.820Z", "exercises": [ { "index": 0, "title": "Squat (Smith Machine)", "notes": null, "exercise_template_id": "DDCC3821", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 40, "reps": 12, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 50, "reps": 10, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 55, "reps": 8, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 3, "type": "normal", "weight_kg": 60, "reps": 8, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 150 }, { "index": 1, "title": "Bench Press (Barbell)", "notes": null, "exercise_template_id": "79D0BB3A", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 35, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 40, "reps": 12, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 45, "reps": 10, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 3, "type": "normal", "weight_kg": 45, "reps": 6, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 150 }, { "index": 2, "title": "Bent Over Row (Barbell)", "notes": null, "exercise_template_id": "55E6546F", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 40, "reps": 8, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 50, "reps": 8, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 55, "reps": 8, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 3, "type": "normal", "weight_kg": 60, "reps": 8, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 120 }, { "index": 3, "title": "Preacher Curl (Barbell)", "notes": null, "exercise_template_id": "4F942934", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 22, "reps": 10, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 22, "reps": 10, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 22, "reps": 5, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 60 }, { "index": 4, "title": "Triceps Rope Pushdown", "notes": null, "exercise_template_id": "94B7239B", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 15, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 18, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 20, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 60 }, { "index": 5, "title": "Lateral Raise (Dumbbell)", "notes": null, "exercise_template_id": "422B08F1", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 15, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 15, "reps": 12, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 15, "reps": 12, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 45 }, { "index": 6, "title": "Leg Raise Parallel Bars", "notes": null, "exercise_template_id": "0482DA98", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 0, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 0, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 0, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 60 } ] }, { "id": "e1a7c002-937d-4f54-8575-abdcf5fca6c0", "title": "LEG DAY (RECOMP)", "folder_id": 1335189, "updated_at": "2025-09-07T18:03:30.517Z", "created_at": "2025-07-29T16:56:48.634Z", "exercises": [ { "index": 0, "title": "Hack Squat (Machine)", "notes": null, "exercise_template_id": "1E42FD5F", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 40, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 60, "reps": 10, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 70, "reps": 6, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 3, "type": "normal", "weight_kg": 70, "reps": 6, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 150 }, { "index": 1, "title": "Leg Press (Machine)", "notes": null, "exercise_template_id": "C7973E0E", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 80, "reps": 10, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 120, "reps": 10, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 160, "reps": 8, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 3, "type": "normal", "weight_kg": 160, "reps": 8, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 120 }, { "index": 2, "title": "Leg Extension (Machine)", "notes": null, "exercise_template_id": "75A4F6C4", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 40, "reps": 12, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 60, "reps": 10, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 70, "reps": 10, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 60 }, { "index": 3, "title": "Seated Leg Curl (Machine)", "notes": null, "exercise_template_id": "11A123F3", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 50, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 50, "reps": 12, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 50, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 75 }, { "index": 4, "title": "Hip Adduction (Machine)", "notes": null, "exercise_template_id": "8BEBFED6", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 20, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 30, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 30, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 60 }, { "index": 5, "title": "Hip Abduction (Machine)", "notes": null, "exercise_template_id": "F4B4C6EE", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 40, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 40, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 40, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 60 }, { "index": 6, "title": "Seated Calf Raise", "notes": null, "exercise_template_id": "062AB91A", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 40, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 50, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 60, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 60 }, { "index": 7, "title": "Lunge (Dumbbell)", "notes": null, "exercise_template_id": "B537D09F", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 20, "reps": 12, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 20, "reps": 12, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 20, "reps": 12, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 75 } ] }, { "id": "d7168328-2879-47ef-844a-9d310a2aaff0", "title": "Full Body #1", "folder_id": 1510714, "updated_at": "2025-10-22T21:19:39.661Z", "created_at": "2025-09-03T17:18:27.173Z", "exercises": [ { "index": 0, "title": "Squat (Smith Machine)", "notes": "Sit back and down, 15 degree toe flare, drive your knees out laterally. RPE 7.", "exercise_template_id": "DDCC3821", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 55, "reps": 6, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 55, "reps": 6, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 55, "reps": 6, "distance_meters": null, "duration_seconds": null, "custom_metric": null } ], "rest_seconds": 180 }, { "index": 1, "title": "Bench Press (Barbell)", "notes": "Tuck elbows at a 45 degree angle, squeeze your shoulder blades and stay firm on the bench. RPE 7.", "exercise_template_id": "79D0BB3A", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 40, "reps": 8, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 40, "reps": 8, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 40, "reps": 8, "distance_meters": null, "duration_seconds": null, "custom_metric": null } ], "rest_seconds": 180 }, { "index": 2, "title": "Lat Pulldown (Cable)", "notes": "Pull your elbows down and in, use a 1.5x shoulder width grip. RPE 8.", "exercise_template_id": "6A6C31A5", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 35, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 35, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 35, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null } ], "rest_seconds": 120 }, { "index": 3, "title": "Romanian Deadlift (Barbell)", "notes": "Maintain a neutral lower back, set your hips back, don't allow your spine to round. RPE 7.", "exercise_template_id": "2B4B7310", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 50, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 50, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 50, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null } ], "rest_seconds": 120 }, { "index": 4, "title": "Triceps Dip (Assisted)", "notes": "Tuck elbows at a 45 degree angle, lean your torso forward 15 degrees. RPE 7.", "exercise_template_id": "4B4BF8C2", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": null, "reps": 8, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": null, "reps": 8, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": null, "reps": 8, "distance_meters": null, "duration_seconds": null, "custom_metric": null } ], "rest_seconds": 60 }, { "index": 5, "title": "Standing Calf Raise", "notes": "Press all the way up to your toes, stretch your calves at the bottom, don't bounce. RPE 8.", "exercise_template_id": "06745E58", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": null, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": null, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": null, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null } ], "rest_seconds": 60 }, { "index": 6, "title": "Dumbell Supinated Curl", "notes": "Drive your pinky into the handle harder than your pointer finger. RPE 8.", "exercise_template_id": "fddc3605-88a3-467e-b9be-fe11fb78b7e9", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 20, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 20, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 20, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null } ], "rest_seconds": 60 } ] }, { "id": "237be926-00fe-4e5d-a283-0cf9a3e2539d", "title": "Full Body", "folder_id": 1723116, "updated_at": "2026-03-16T21:36:02.965Z", "created_at": "2025-10-22T21:19:19.406Z", "exercises": [ { "index": 0, "title": "Warm Up", "notes": "Light cardio of my choice (treadmill, stair climber, elliptical, bike, etc.)", "exercise_template_id": "79EF4E4F", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": null, "reps": null, "distance_meters": null, "duration_seconds": 600, "custom_metric": null } ], "rest_seconds": 0 }, { "index": 1, "title": "Warm Up", "notes": "10 reps per side of ARM SWINGS\n10 reps per side of ARM CIRCLES\n10 reps per side of FRONT-TO-BACK LEG SWINGS\n10 reps per side of SIDE-TO-SIDE LEG SWINGS\n15 reps per side of CABLE EXTERNAL ROTATIONS", "exercise_template_id": "79EF4E4F", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": null, "reps": null, "distance_meters": null, "duration_seconds": 240, "custom_metric": null } ], "rest_seconds": 0 }, { "index": 2, "title": "Lying Leg Curl (Machine)", "notes": "Set the machine so that you get the biggest stretch possible at the bottom. Prevent your butt from popping up as you curl.\nSET 1: RIR 1, SET 2: RIR 0\nAlternatives: Seated Leg Curl, Nordic Ham Curl\nWarmup1: 50% de kgs de failure\nWarmup2: 70% de kgs de failure", "exercise_template_id": "B8127AD1", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 20, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 30, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "normal", "weight_kg": 40, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 8 } }, { "index": 3, "type": "failure", "weight_kg": 40, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 8 } } ], "rest_seconds": 120 }, { "index": 3, "title": "Squat (Smith Machine)", "notes": "SET 1: RIR 3, SET 2: RIR 2\nAlternatives: Barbell Back Squat, Barbell Front Squat, Pendulum Squat, Hack Squat or Belt Squat.\nWarmup1: 45% de kgs de failure\nWarmup2: 60% de kgs de failure\nWarmup3: 75% de kgs de failure\nWarmup4: 85% de kgs de failure", "exercise_template_id": "DDCC3821", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 10, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 15, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "warmup", "weight_kg": 20, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 3, "end": 5 } }, { "index": 3, "type": "warmup", "weight_kg": 25, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 2, "end": 4 } }, { "index": 4, "type": "normal", "weight_kg": 35, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 8 } }, { "index": 5, "type": "failure", "weight_kg": 45, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 8 } } ], "rest_seconds": 300 }, { "index": 4, "title": "Incline Bench Press (Barbell)", "notes": "A 30° or 45° bench will work here. Pause for 1 second at the bottom of each rep while maintaining tension on the pecs.\nSET 1: RIR 2, SET 2: RIR 1\nAlternatives: Smith Machine Incline Press, DB Incline Press\nWarmup1: 45% de kgs de failure\nWarmup2: 60% de kgs de failure\nWarmup3: 75% de kgs de failure\nWarmup4: 85% de kgs de failure", "exercise_template_id": "50DFDFAB", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 20, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 20, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "warmup", "weight_kg": 20, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 3, "end": 5 } }, { "index": 3, "type": "warmup", "weight_kg": 20, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 2, "end": 4 } }, { "index": 4, "type": "normal", "weight_kg": 22.5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 8 } }, { "index": 5, "type": "failure", "weight_kg": 25, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 8 } } ], "rest_seconds": 300 }, { "index": 5, "title": "Incline DB Y-Raise", "notes": "Use a 30° incline bench (back against the bench) and lift the weight up and out in a Y shape.\nSET 1: RIR 0, SET 2: N/A\nAlternatives: Cable Y-Raise, Machine Lateral Raise\nWarmup: 60% de kgs de failure (reps or until you feel loose and ready to lift)", "exercise_template_id": "afbbf3e8-66d9-4622-8b2e-55dfcdab16f1", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "failure", "weight_kg": 5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 10 } } ], "rest_seconds": 120 }, { "index": 6, "title": "Lat Pulldown (Cable)", "notes": "Control the negative and feel your lats pulling apart. Full ROM!\nSET 1: RIR 2, SET 2: 1\nAlternatives: Lat Pulldown (Wide Grip), 1-Arm Cable Pulldown\nWarmup1: 50% de kgs de failure\nWarmup2: 70% de kgs de failure", "exercise_template_id": "6A6C31A5", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 11, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 18, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "normal", "weight_kg": 25, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 8 } }, { "index": 3, "type": "failure", "weight_kg": 32, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 8 } } ], "rest_seconds": 180 }, { "index": 7, "title": "Seated Calf Raise", "notes": null, "exercise_template_id": "062AB91A", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 30, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 1, "type": "failure", "weight_kg": 40, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null } ], "rest_seconds": 120 } ] }, { "id": "bbaf4a25-8d69-41de-b97f-b7a875e80d30", "title": "Upper (Strength Focus)", "folder_id": 1726073, "updated_at": "2025-10-31T14:35:39.916Z", "created_at": "2025-10-27T21:03:09.992Z", "exercises": [ { "index": 0, "title": "Warm Up", "notes": "10min Light cardio on treadmill, stairmaster, elliptical, bike, etc.\n10 r.p.s. Arm Swings\n10 r.p.s. Arm Circles\n10 r.p.s. Front-to-Back Leg Swings\n10 r.p.s. Side-to-Side Leg Swings\n15 r.p.s. Cable External Rotation", "exercise_template_id": "79EF4E4F", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": null, "reps": null, "distance_meters": null, "duration_seconds": 900, "custom_metric": null } ], "rest_seconds": 60 }, { "index": 1, "title": "Incline Bench Press (Dumbbell)", "notes": null, "exercise_template_id": "07B38369", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 3.62, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 1, "type": "warmup", "weight_kg": 4.53, "reps": 6, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 2, "type": "warmup", "weight_kg": 5.44, "reps": 4, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 3, "type": "normal", "weight_kg": 6.8, "reps": 8, "distance_meters": null, "duration_seconds": null, "custom_metric": null } ], "rest_seconds": 300 }, { "index": 2, "title": "Butterfly (Pec Deck)", "notes": "LSRPE ~7\nWarm-Up Set #1 = ~50% of planned working weight\nWarm-Up Set #2 = ~70% of planned working weight\n\nhttps://youtu.be/CI88L1VNvEs?si=UjPZ3Ep5QaYBM5rC", "exercise_template_id": "9DCE2D64", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 31.5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 38.5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "normal", "weight_kg": 45, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 10 } } ], "rest_seconds": 120 }, { "index": 3, "title": "Pull Up (Assisted)", "notes": "LSRPE ~6\nWarm-Up Set #1 = ~50% of planned working weight\nWarm-Up Set #2 = ~70% of planned working weight\n\n1.5x shoulder width overhand grip. Slow 2-3 second negative. Feel your lats pulling apart on the way down.\n\nhttps://youtu.be/yGnp0HU8BnA?si=g9lS7YfxwnBQ5gbR", "exercise_template_id": "2C37EC5E", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 44.5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 40.5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "normal", "weight_kg": 44.5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 10 } } ], "rest_seconds": 180 }, { "index": 4, "title": "Single Arm Lateral Raise (Cable)", "notes": "LSRPE ~6\nWarm-Up Set #1 = ~50% of planned working weight\nWarm-Up Set #2 = ~70% of planned working weight\n\nFocus on squeezing your lateral delt to move the weight.\n\nhttps://youtu.be/MnMux3Wc0Ac?si=diOk1ZKwTwTa4Sx0", "exercise_template_id": "DE68C825", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 3, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "normal", "weight_kg": 6, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 10 } } ], "rest_seconds": 120 }, { "index": 5, "title": "T Bar Row", "notes": null, "exercise_template_id": "08A2974E", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 15, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 1, "type": "warmup", "weight_kg": 21.5, "reps": 6, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 30, "reps": 8, "distance_meters": null, "duration_seconds": null, "custom_metric": null } ], "rest_seconds": 180 }, { "index": 6, "title": "Overhead Triceps Extension (Cable)", "notes": "LSRPE ~7\nWarmup set, use ~60% of your planned working weight for ~6-10 reps (or until you feel warm and loose)\n\nOptionally pause for 0.5-1 second in the stretched aspect of each rep\n\nhttps://youtu.be/9_I1PqZAjdA?si=hLmz2aLH05YfsUTF", "exercise_template_id": "B5EFBF9C", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 5.75, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "normal", "weight_kg": 10.25, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 10 } } ], "rest_seconds": 120 }, { "index": 7, "title": "Behind the Back Curl (Cable)", "notes": "LSRPE ~7\nWarmup set, use ~60% of your planned working weight for ~6-10 reps (or until you feel warm and loose)\t\t\t\n\nIf you have a left-right bicep size imbalance, do these 1 arm at a time, starting with the weaker arm. Take the weaker arm to the listed RPE. Then match the reps with the other arm (stop once you've matched the reps, even if the RPE is lower). If you don't have a size imbalance, do these both arms at the same time.\n\nhttps://youtu.be/CWH5J_7kzjM?si=FlPzreLDPHogRxve", "exercise_template_id": "2DBCA395", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 12.5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "normal", "weight_kg": 20, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 10 } } ], "rest_seconds": 120 } ] }, { "id": "58d8aeee-1502-4791-9d27-b86d4c73e47f", "title": "Pull (Hypertrophy Focus)", "folder_id": 1726073, "updated_at": "2025-10-31T14:35:39.913Z", "created_at": "2025-10-29T15:28:18.406Z", "exercises": [ { "index": 0, "title": "Lat Pulldown (Cable)", "notes": "Neutral-Grip\nLSRPE ~6\nWarm-Up Set #1 = ~45% of planned working weight\nWarm-Up Set #2 = ~65% of planned working weight\nWarm-Up Set #3 = ~85% of planned working weight\n\nDo these pulldowns with the handle more out in front of you, more like a cross between pullover and a pulldown. Focus on feeling your lats working more than the weight you're using.\n\nhttps://youtu.be/lA4_1F9EAFU?si=5Bh19rDwBplX5QUz", "exercise_template_id": "6A6C31A5", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 8.61, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 14.96, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "warmup", "weight_kg": 18.14, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 3, "end": 4 } }, { "index": 3, "type": "normal", "weight_kg": 21.31, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 10 } } ], "rest_seconds": 180 }, { "index": 1, "title": "Seated Row (Machine)", "notes": "LSRPE ~6\nWarm-Up Set #1 = ~45% of planned working weight\nWarm-Up Set #2 = ~65% of planned working weight\nWarm-Up Set #3 = ~85% of planned working weight\n\nFlare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep.\n\nhttps://youtu.be/ijsSiWSzYw0?si=ADBJRkNSajLiVayN", "exercise_template_id": "1DF4A847", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 10, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 15, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "warmup", "weight_kg": 25, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 3, "end": 4 } }, { "index": 3, "type": "normal", "weight_kg": 30, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 10 } } ], "rest_seconds": 180 }, { "index": 2, "title": "Reverse Fly Single Arm (Cable)", "notes": "1-Arm 45° Cable Rear Delt Flye\nLSRPE ~7\nWarm-Up Set #1 = ~50% of planned working weight\nWarm-Up Set #2 = ~70% of planned working weight\n\nPause for 1-2 seconds in the squeeze of each rep. Contract the rear delts hard!\n\nhttps://youtu.be/6G5DmVaocGM", "exercise_template_id": "9264ADA1", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 2.5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "normal", "weight_kg": 7.5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 10, "end": 12 } } ], "rest_seconds": 120 }, { "index": 3, "title": "Shrug (Dumbbell)", "notes": "LSRPE ~6\nWarm-Up Set #1 = ~45% of planned working weight\nWarm-Up Set #2 = ~65% of planned working weight\nWarm-Up Set #3 = ~85% of planned working weight\n\nBrief pause at the top of the bottom of ROM. Think about pulling your shoulders up to your ears!\n\nhttps://youtu.be/moFqLlptX7Q?si=vsQXeROXKVa3beB7", "exercise_template_id": "ABEC557F", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 7, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "warmup", "weight_kg": 9, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 3, "end": 4 } }, { "index": 3, "type": "normal", "weight_kg": 12, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 10, "end": 12 } } ], "rest_seconds": 120 }, { "index": 4, "title": "Bicep Curl (Cable)", "notes": "EZ-Bar Cable Curl\nLSRPE ~7\nWarm-Up Set = ~60% of your planned working weight or until you feel warm and loose\n\nSet up the cable at the lowest position. Maintain constant tension on the biceps. Slow, controlled reps!\n\nhttps://youtu.be/ck1zjNTnFew?si=EgggtiVFxulCoYXU", "exercise_template_id": "ADA8623C", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 10, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "normal", "weight_kg": 17.5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 10, "end": 12 } } ], "rest_seconds": 120 }, { "index": 5, "title": "Preacher Curl (Machine)", "notes": "LSRPE ~7\nWarm-Up Set = ~60% of your planned working weight or until you feel warm and loose\n\nSmooth, controlled reps. Mind-muscle connection with the biceps.\n\nhttps://youtu.be/R2iUnBxFtis", "exercise_template_id": "1E9A6B8E", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 7.5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "normal", "weight_kg": 15, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 12, "end": 15 } } ], "rest_seconds": 120 } ] }, { "id": "2e3d68ed-745c-466d-ae6c-add7890bdf61", "title": "Lower (Strength Focus)", "folder_id": 1726073, "updated_at": "2025-10-31T14:35:39.910Z", "created_at": "2025-10-27T21:21:55.509Z", "exercises": [ { "index": 0, "title": "Warm Up", "notes": "10min Light cardio on treadmill, stairmaster, elliptical, bike, etc.\n10 r.p.s. Arm Swings\n10 r.p.s. Arm Circles\n10 r.p.s. Front-to-Back Leg Swings\n10 r.p.s. Side-to-Side Leg Swings\n15 r.p.s. Cable External Rotation", "exercise_template_id": "79EF4E4F", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": null, "reps": null, "distance_meters": null, "duration_seconds": 916, "custom_metric": null } ], "rest_seconds": 60 }, { "index": 1, "title": "Lying Leg Curl (Machine)", "notes": "LSRPE ~7\nWarm-Up Set #1 = ~50% of planned working weight\nWarm-Up Set #2 = ~70% of planned working weight\n\nSet the machine so that you get the biggest stretch possible at the bottom. Prevent your butt from popping up as you curl. ", "exercise_template_id": "B8127AD1", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 20, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 27.5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "normal", "weight_kg": 40, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 10 } } ], "rest_seconds": 120 }, { "index": 2, "title": "Squat (Smith Machine)", "notes": "LSRPE ~6\nWarm-Up Set #1 = ~45% of planned working weight\nWarm-Up Set #2 = ~60% of planned working weight\nWarm-Up Set #3 = ~75% of planned working weight\nWarm-Up Set #4 = ~85% of planned working weight\n\nOnce you are under the bar, set up your feet as you would a normal squat and then bring them forward ~3-6 inches. This will cause you to lean back into the bar slightly, allowing for a more upright squat, while also placing more tension on the quads. If your heels are raising at the bottom, you may need to bring your feet more forward. If your feet feel like they are slipping or your lower back is rounding at the bottom, try bringing your feet back a bit.", "exercise_template_id": "DDCC3821", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 12.5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 18, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "warmup", "weight_kg": 22.5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 3, "end": 5 } }, { "index": 3, "type": "warmup", "weight_kg": 25, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 2, "end": 4 } }, { "index": 4, "type": "normal", "weight_kg": 30, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 8 } } ], "rest_seconds": 300 }, { "index": 3, "title": "Romanian Deadlift (Barbell)", "notes": "LSRPE ~6\nWarm-Up Set #1 = ~45% of planned working weight\nWarm-Up Set #2 = ~60% of planned working weight\nWarm-Up Set #3 = ~75% of planned working weight\nWarm-Up Set #4 = ~85% of planned working weight\n\nTo keep tension on the hamstrings, stop about 75% of the way to full lockout on each rep (i.e. stay in the bottom 3/4 of the range of motion).", "exercise_template_id": "2B4B7310", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 20, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 25, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "warmup", "weight_kg": 30, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 3, "end": 5 } }, { "index": 3, "type": "warmup", "weight_kg": 35, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 2, "end": 4 } }, { "index": 4, "type": "normal", "weight_kg": 40, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 8 } } ], "rest_seconds": 180 }, { "index": 4, "title": "Leg Extension (Machine)", "notes": "LSRPE ~7\nWarm-Up Set #1 = ~50% of planned working weight\nWarm-Up Set #2 = ~70% of planned working weight\n\nSet the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you can to pull your butt down into the seat. Use a 2-3 second negative. Feel your quads pulling apart on the negative. ", "exercise_template_id": "75A4F6C4", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 30, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 40, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "normal", "weight_kg": 50, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 10 } } ], "rest_seconds": 120 }, { "index": 5, "title": "Standing Calf Raise", "notes": "LSRPE ~7\nWarm-Up Set #1 = ~50% of planned working weight\nWarm-Up Set #2 = ~70% of planned working weight\n\n1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.", "exercise_template_id": "06745E58", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": null, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": null, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "normal", "weight_kg": null, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 8 } } ], "rest_seconds": 120 }, { "index": 6, "title": "Cable Crunch", "notes": "LSRPE ~7\nWarmup set, use ~60% of your planned working weight for ~6-10 reps (or until you feel warm and loose)\n\nRound your lower back as you crunch. Maintain a mind-muscle connection with your 6-pack.", "exercise_template_id": "23A48484", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": null, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "normal", "weight_kg": null, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 10 } } ], "rest_seconds": 120 } ] }, { "id": "a4bc4176-c5f8-433b-988a-eb8c1a3df1b9", "title": "Push (Hypertrophy Focus)", "folder_id": 1726073, "updated_at": "2025-10-31T21:00:13.812Z", "created_at": "2025-10-31T14:19:42.765Z", "exercises": [ { "index": 0, "title": "Warm Up", "notes": "10min Light cardio on treadmill, stairmaster, elliptical, bike, etc.\n10 r.p.s. Arm Swings\n10 r.p.s. Arm Circles\n10 r.p.s. Front-to-Back Leg Swings\n10 r.p.s. Side-to-Side Leg Swings\n15 r.p.s. Cable External Rotation", "exercise_template_id": "79EF4E4F", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": null, "reps": null, "distance_meters": null, "duration_seconds": 991, "custom_metric": null } ], "rest_seconds": 60 }, { "index": 1, "title": "Bench Press (Barbell)", "notes": "LSRPE ~6\nWarm-Up Set #1 = ~45% of planned working weight\nWarm-Up Set #2 = ~60% of planned working weight\nWarm-Up Set #3 = ~75% of planned working weight\nWarm-Up Set #4 = ~85% of planned working weight\n\t\t\t\t\t\t\t\nSet up a comfortable arch, quick pause on the chest and explode up on each rep.\nhttps://youtu.be/nQL5ieH39sw?si=RjZSWBZ3CGKg-pax", "exercise_template_id": "79D0BB3A", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 20, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 25, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "warmup", "weight_kg": 30, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 3, "end": 5 } }, { "index": 3, "type": "warmup", "weight_kg": 35, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 2, "end": 4 } }, { "index": 4, "type": "normal", "weight_kg": 40, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 10 } } ], "rest_seconds": 300 }, { "index": 2, "title": "Shoulder Press (Machine Plates)", "notes": "LSRPE ~6\nWarm-Up Set #1 = ~45% of planned working weight\nWarm-Up Set #2 = ~65% of planned working weight\nWarm-Up Set #3 = ~85% of planned working weight\n\nEnsure that your elbows break at least 90°. Mind-muscle connection with your delts. Smooth, controlled reps.\nhttps://youtu.be/SCQVmN1gYsk?si=Enyh4L6ZDiCc6RyU", "exercise_template_id": "059E835D", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 2.5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "warmup", "weight_kg": 7.5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 3, "end": 4 } }, { "index": 3, "type": "normal", "weight_kg": 10, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 10 } } ], "rest_seconds": 180 }, { "index": 3, "title": "Chest Fly (Dumbbell)", "notes": "BOTTOM-HALF DB FLYE\nLSRPE ~7\nWarm-Up Set #1 = ~50% of planned working weight\nWarm-Up Set #2 = ~70% of planned working weight\n\nAll reps and sets are to be performed in the bottom half of the ROM. Focus on feeling a deep stretch in your pecs at the bottom of each rep.\nhttps://youtu.be/qJzc-iHKGdg?si=GGd61Dr4uoDUI9b6", "exercise_template_id": "12017185", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 2, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 3, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "normal", "weight_kg": 4, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 10, "end": 12 } } ], "rest_seconds": 120 }, { "index": 4, "title": "Single Arm Lateral Raise (Cable)", "notes": "High-Cable Lateral Raise\nLSRPE ~7\nWarmup set, use ~60% of your planned working weight for ~6-10 reps (or until you feel warm and loose)\n\nFocus on squeezing your lateral delt to move the weight.\nhttps://youtu.be/MnMux3Wc0Ac?si=diOk1ZKwTwTa4Sx0", "exercise_template_id": "DE68C825", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 2.5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "normal", "weight_kg": 5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 10, "end": 12 } } ], "rest_seconds": 120 }, { "index": 5, "title": "Overhead Triceps Extension (Cable)", "notes": "LSRPE ~7\nWarmup set, use ~60% of your planned working weight for ~6-10 reps (or until you feel warm and loose)\n\nOptionally pause for 0.5-1 second in the stretched aspect of each rep\nhttps://youtu.be/9_I1PqZAjdA?si=hLmz2aLH05YfsUTF", "exercise_template_id": "B5EFBF9C", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "normal", "weight_kg": 10, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 10, "end": 12 } } ], "rest_seconds": 180 }, { "index": 6, "title": "Triceps Kickback (Cable)", "notes": "LSRPE ~7\nWarmup set, use ~60% of your planned working weight for ~6-10 reps (or until you feel warm and loose)\n\nThere are two ways you can do this: upright or bent over. Choose the one that feels more comfortable for you. The main thing is that when you're in the full squeeze, your shoulder should be positioned back behind your torso.\nhttps://youtu.be/oRxTKRtP8RE?si=S_C_5SZAal_SIFBq", "exercise_template_id": "EC3B69A3", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 2.5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "normal", "weight_kg": 5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 12, "end": 15 } } ], "rest_seconds": 120 }, { "index": 7, "title": "Lying Leg Raise", "notes": "LSRPE ~7\nWarm-Up Set #1 = ~50% of planned working weight\nWarm-Up Set #2 = ~70% of planned working weight\n\nPerform these slowly, focus on keeping your lower back against the ground throughout the set\nhttps://youtu.be/w86Ph4iQgBM?si=IihE5X5en99z1H82", "exercise_template_id": "09C9F635", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": null, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": null, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "normal", "weight_kg": null, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 10, "end": 20 } } ], "rest_seconds": 120 } ] }, { "id": "7d0985ad-8808-493b-8ee0-83ec3e22adfb", "title": "Legs (Hypertrophy Focus)", "folder_id": 1726073, "updated_at": "2025-11-01T17:12:14.839Z", "created_at": "2025-10-31T14:35:34.098Z", "exercises": [ { "index": 0, "title": "Warm Up", "notes": "10min Light cardio on treadmill, stairmaster, elliptical, bike, etc.\n10 r.p.s. Arm Swings\n10 r.p.s. Arm Circles\n10 r.p.s. Front-to-Back Leg Swings\n10 r.p.s. Side-to-Side Leg Swings\n15 r.p.s. Cable External Rotation", "exercise_template_id": "79EF4E4F", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": null, "reps": null, "distance_meters": null, "duration_seconds": 624, "custom_metric": null } ], "rest_seconds": 60 }, { "index": 1, "title": "Leg Press (Machine)", "notes": "LSRPE ~6\nWarm-Up Set #1 = ~45% of planned working weight\nWarm-Up Set #2 = ~65% of planned working weight\nWarm-Up Set #3 = ~85% of planned working weight\n\nFeet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding. Control the negative and do a slight pause at the bottom of each rep.\nhttps://youtu.be/1yKAQLVV_XI?si=G0wEZEbz8Kq9vFnF", "exercise_template_id": "C7973E0E", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 60, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 80, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "warmup", "weight_kg": 100, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 3, "end": 4 } }, { "index": 3, "type": "normal", "weight_kg": 120, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 10 } } ], "rest_seconds": 180 }, { "index": 2, "title": "Seated Leg Curl (Machine)", "notes": "LSRPE ~7\nWarm-Up Set #1 = ~50% of planned working weight\nWarm-Up Set #2 = ~70% of planned working weight\n\nLean forward over the machine to get a maximum stretch in your hamstrings.\nhttps://youtu.be/yv0aAY7M1mk?si=Z1Cx7ih-vWTSTqq-", "exercise_template_id": "11A123F3", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 25, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 35, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "normal", "weight_kg": 50, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 10, "end": 12 } } ], "rest_seconds": 120 }, { "index": 3, "title": "Walking Lunge (Dumbbell)", "notes": "LSRPE ~6\nWarm-Up Set #1 = ~45% of planned working weight\nWarm-Up Set #2 = ~65% of planned working weight\nWarm-Up Set #3 = ~85% of planned working weight\n\nTake medium strides. Minimize contribution from the back leg\nhttps://youtu.be/BC_eDtrB-M4?si=j6tHLEbqdJRbGeTW", "exercise_template_id": "A733CC5B", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 10, "reps": null, "distance_meters": 10, "duration_seconds": null, "custom_metric": null }, { "index": 1, "type": "warmup", "weight_kg": 10, "reps": null, "distance_meters": 6, "duration_seconds": null, "custom_metric": null }, { "index": 2, "type": "warmup", "weight_kg": 15, "reps": null, "distance_meters": 4, "duration_seconds": null, "custom_metric": null }, { "index": 3, "type": "normal", "weight_kg": 20, "reps": null, "distance_meters": 10, "duration_seconds": null, "custom_metric": null } ], "rest_seconds": 180 }, { "index": 4, "title": "Hip Abduction (Machine)", "notes": "LSRPE ~7\nWarm-Up Set #1 = ~50% of planned working weight\nWarm-Up Set #2 = ~70% of planned working weight\n\nIf possible, use pads to increase the range of motion on the machine. Lean forward and grab onto the machine rails to stretch the glutes further.\nhttps://youtu.be/pozooPg6PBE?si=uVtC8JPKXvZKeVlE", "exercise_template_id": "F4B4C6EE", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 24, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 34, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "normal", "weight_kg": 49, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 10, "end": 12 } } ], "rest_seconds": 120 }, { "index": 5, "title": "Seated Calf Raise", "notes": null, "exercise_template_id": "062AB91A", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 25, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 1, "type": "warmup", "weight_kg": 35, "reps": 6, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 50, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null } ], "rest_seconds": 120 } ] } ]