{ "Lifts": [ { "Name": "Squat", "Max": 200, "Increment": 5, "IncrementPercent": false, "Bar": 0 }, { "Name": "Deadlift", "Max": 250, "Increment": 5, "IncrementPercent": false, "Bar": 0 }, { "Name": "Bench", "Max": 120, "Increment": 2.5, "IncrementPercent": false, "Bar": 0 }, { "Name": "Press", "Max": 90, "Increment": 2.5, "IncrementPercent": false, "Bar": 0 } ], "Plates": null, "SetTemplates": [ { "Name": "warmup", "Items": [ { "Set": { "Reps": 5, "Percentage": 40, "PlusWeight": 0, "Amount": 0, "Notice": "" }, "ReferenceName": "", "Amount": 0 }, { "Set": { "Reps": 5, "Percentage": 50, "PlusWeight": 0, "Amount": 0, "Notice": "" }, "ReferenceName": "", "Amount": 0 }, { "Set": { "Reps": 3, "Percentage": 60, "PlusWeight": 0, "Amount": 0, "Notice": "" }, "ReferenceName": "", "Amount": 0 } ] }, { "Name": "fiveRep", "Items": [ { "Set": { "Reps": 0, "Percentage": 0, "PlusWeight": 0, "Amount": 0, "Notice": "" }, "ReferenceName": "warmup", "Amount": 0 }, { "Set": { "Reps": 5, "Percentage": 65, "PlusWeight": 0, "Amount": 0, "Notice": "" }, "ReferenceName": "", "Amount": 0 }, { "Set": { "Reps": 5, "Percentage": 75, "PlusWeight": 0, "Amount": 0, "Notice": "" }, "ReferenceName": "", "Amount": 0 }, { "Set": { "Reps": 5, "Percentage": 85, "PlusWeight": 0, "Amount": 0, "Notice": "" }, "ReferenceName": "", "Amount": 0 }, { "Set": { "Reps": 10, "Percentage": 50, "PlusWeight": 0, "Amount": 5, "Notice": "" }, "ReferenceName": "", "Amount": 0 } ] }, { "Name": "threeRep", "Items": [ { "Set": { "Reps": 0, "Percentage": 0, "PlusWeight": 0, "Amount": 0, "Notice": "" }, "ReferenceName": "warmup", "Amount": 0 }, { "Set": { "Reps": 3, "Percentage": 70, "PlusWeight": 0, "Amount": 0, "Notice": "" }, "ReferenceName": "", "Amount": 0 }, { "Set": { "Reps": 3, "Percentage": 80, "PlusWeight": 0, "Amount": 0, "Notice": "" }, "ReferenceName": "", "Amount": 0 }, { "Set": { "Reps": 3, "Percentage": 90, "PlusWeight": 0, "Amount": 0, "Notice": "" }, "ReferenceName": "", "Amount": 0 }, { "Set": { "Reps": 10, "Percentage": 50, "PlusWeight": 0, "Amount": 5, "Notice": "" }, "ReferenceName": "", "Amount": 0 } ] }, { "Name": "oneRep", "Items": [ { "Set": { "Reps": 0, "Percentage": 0, "PlusWeight": 0, "Amount": 0, "Notice": "" }, "ReferenceName": "warmup", "Amount": 0 }, { "Set": { "Reps": 5, "Percentage": 75, "PlusWeight": 0, "Amount": 0, "Notice": "" }, "ReferenceName": "", "Amount": 0 }, { "Set": { "Reps": 3, "Percentage": 85, "PlusWeight": 0, "Amount": 0, "Notice": "" }, "ReferenceName": "", "Amount": 0 }, { "Set": { "Reps": 1, "Percentage": 95, "PlusWeight": 0, "Amount": 0, "Notice": "" }, "ReferenceName": "", "Amount": 0 }, { "Set": { "Reps": 10, "Percentage": 50, "PlusWeight": 0, "Amount": 5, "Notice": "" }, "ReferenceName": "", "Amount": 0 } ] }, { "Name": "deload", "Items": [ { "Set": { "Reps": 5, "Percentage": 40, "PlusWeight": 0, "Amount": 2, "Notice": "" }, "ReferenceName": "", "Amount": 0 }, { "Set": { "Reps": 5, "Percentage": 50, "PlusWeight": 0, "Amount": 2, "Notice": "" }, "ReferenceName": "", "Amount": 0 }, { "Set": { "Reps": 3, "Percentage": 60, "PlusWeight": 0, "Amount": 2, "Notice": "" }, "ReferenceName": "", "Amount": 0 } ] } ], "TrainingDays": [ { "Items": [ { "LiftSchedule": { "LiftName": "Press", "Items": [ { "Set": { "Reps": 0, "Percentage": 0, "PlusWeight": 0, "Amount": 0, "Notice": "" }, "ReferenceName": "fiveRep", "Amount": 0 } ], "Increase": false, "IncreaseAmount": 0, "IncreasePercent": false }, "Raw": "" }, { "LiftSchedule": { "LiftName": "", "Items": null, "Increase": false, "IncreaseAmount": 0, "IncreasePercent": false }, "Raw": "5 sets of 10 chin-ups" } ] }, { "Items": [ { "LiftSchedule": { "LiftName": "Deadlift", "Items": [ { "Set": { "Reps": 0, "Percentage": 0, "PlusWeight": 0, "Amount": 0, "Notice": "" }, "ReferenceName": "fiveRep", "Amount": 0 } ], "Increase": false, "IncreaseAmount": 0, "IncreasePercent": false }, "Raw": "" }, { "LiftSchedule": { "LiftName": "", "Items": null, "Increase": false, "IncreaseAmount": 0, "IncreasePercent": false }, "Raw": "5 sets of 15 hanging leg raises" } ] }, { "Items": [ { "LiftSchedule": { "LiftName": "Bench", "Items": [ { "Set": { "Reps": 0, "Percentage": 0, "PlusWeight": 0, "Amount": 0, "Notice": "" }, "ReferenceName": "fiveRep", "Amount": 0 } ], "Increase": false, "IncreaseAmount": 0, "IncreasePercent": false }, "Raw": "" }, { "LiftSchedule": { "LiftName": "", "Items": null, "Increase": false, "IncreaseAmount": 0, "IncreasePercent": false }, "Raw": "5 sets of 10 dumbbell rows" } ] }, { "Items": [ { "LiftSchedule": { "LiftName": "Squat", "Items": [ { "Set": { "Reps": 0, "Percentage": 0, "PlusWeight": 0, "Amount": 0, "Notice": "" }, "ReferenceName": "fiveRep", "Amount": 0 } ], "Increase": false, "IncreaseAmount": 0, "IncreasePercent": false }, "Raw": "" }, { "LiftSchedule": { "LiftName": "", "Items": null, "Increase": false, "IncreaseAmount": 0, "IncreasePercent": false }, "Raw": "5 sets of 10 leg curls" } ] }, { "Items": [ { "LiftSchedule": { "LiftName": "Press", "Items": [ { "Set": { "Reps": 0, "Percentage": 0, "PlusWeight": 0, "Amount": 0, "Notice": "" }, "ReferenceName": "threeRep", "Amount": 0 } ], "Increase": false, "IncreaseAmount": 0, "IncreasePercent": false }, "Raw": "" }, { "LiftSchedule": { "LiftName": "", "Items": null, "Increase": false, "IncreaseAmount": 0, "IncreasePercent": false }, "Raw": "5 sets of 10 chin-ups" } ] }, { "Items": [ { "LiftSchedule": { "LiftName": "Deadlift", "Items": [ { "Set": { "Reps": 0, "Percentage": 0, "PlusWeight": 0, "Amount": 0, "Notice": "" }, "ReferenceName": "threeRep", "Amount": 0 } ], "Increase": false, "IncreaseAmount": 0, "IncreasePercent": false }, "Raw": "" }, { "LiftSchedule": { "LiftName": "", "Items": null, "Increase": false, "IncreaseAmount": 0, "IncreasePercent": false }, "Raw": "5 sets of 15 hanging leg raises" } ] }, { "Items": [ { "LiftSchedule": { "LiftName": "Bench", "Items": [ { "Set": { "Reps": 0, "Percentage": 0, "PlusWeight": 0, "Amount": 0, "Notice": "" }, "ReferenceName": "threeRep", "Amount": 0 } ], "Increase": false, "IncreaseAmount": 0, "IncreasePercent": false }, "Raw": "" }, { "LiftSchedule": { "LiftName": "", "Items": null, "Increase": false, "IncreaseAmount": 0, "IncreasePercent": false }, "Raw": "5 sets of 10 dumbbell rows" } ] }, { "Items": [ { "LiftSchedule": { "LiftName": "Squat", "Items": [ { "Set": { "Reps": 0, "Percentage": 0, "PlusWeight": 0, "Amount": 0, "Notice": "" }, "ReferenceName": "threeRep", "Amount": 0 } ], "Increase": false, "IncreaseAmount": 0, "IncreasePercent": false }, "Raw": "" }, { "LiftSchedule": { "LiftName": "", "Items": null, "Increase": false, "IncreaseAmount": 0, "IncreasePercent": false }, "Raw": "5 sets of 10 leg curls" } ] }, { "Items": [ { "LiftSchedule": { "LiftName": "Press", "Items": [ { "Set": { "Reps": 0, "Percentage": 0, "PlusWeight": 0, "Amount": 0, "Notice": "" }, "ReferenceName": "oneRep", "Amount": 0 } ], "Increase": false, "IncreaseAmount": 0, "IncreasePercent": false }, "Raw": "" }, { "LiftSchedule": { "LiftName": "", "Items": null, "Increase": false, "IncreaseAmount": 0, "IncreasePercent": false }, "Raw": "5 sets of 10 chin-ups" } ] }, { "Items": [ { "LiftSchedule": { "LiftName": "Deadlift", "Items": [ { "Set": { "Reps": 0, "Percentage": 0, "PlusWeight": 0, "Amount": 0, "Notice": "" }, "ReferenceName": "oneRep", "Amount": 0 } ], "Increase": false, "IncreaseAmount": 0, "IncreasePercent": false }, "Raw": "" }, { "LiftSchedule": { "LiftName": "", "Items": null, "Increase": false, "IncreaseAmount": 0, "IncreasePercent": false }, "Raw": "5 sets of 15 hanging leg raises" } ] }, { "Items": [ { "LiftSchedule": { "LiftName": "Bench", "Items": [ { "Set": { "Reps": 0, "Percentage": 0, "PlusWeight": 0, "Amount": 0, "Notice": "" }, "ReferenceName": "oneRep", "Amount": 0 } ], "Increase": false, "IncreaseAmount": 0, "IncreasePercent": false }, "Raw": "" }, { "LiftSchedule": { "LiftName": "", "Items": null, "Increase": false, "IncreaseAmount": 0, "IncreasePercent": false }, "Raw": "5 sets of 10 dumbbell rows" } ] }, { "Items": [ { "LiftSchedule": { "LiftName": "Squat", "Items": [ { "Set": { "Reps": 0, "Percentage": 0, "PlusWeight": 0, "Amount": 0, "Notice": "" }, "ReferenceName": "oneRep", "Amount": 0 } ], "Increase": false, "IncreaseAmount": 0, "IncreasePercent": false }, "Raw": "" }, { "LiftSchedule": { "LiftName": "", "Items": null, "Increase": false, "IncreaseAmount": 0, "IncreasePercent": false }, "Raw": "5 sets of 10 leg curls" } ] }, { "Items": [ { "LiftSchedule": { "LiftName": "Press", "Items": [ { "Set": { "Reps": 0, "Percentage": 0, "PlusWeight": 0, "Amount": 0, "Notice": "" }, "ReferenceName": "deload", "Amount": 0 } ], "Increase": true, "IncreaseAmount": 0, "IncreasePercent": false }, "Raw": "" }, { "LiftSchedule": { "LiftName": "", "Items": null, "Increase": false, "IncreaseAmount": 0, "IncreasePercent": false }, "Raw": "5 sets of 10 chin-ups" } ] }, { "Items": [ { "LiftSchedule": { "LiftName": "Deadlift", "Items": [ { "Set": { "Reps": 0, "Percentage": 0, "PlusWeight": 0, "Amount": 0, "Notice": "" }, "ReferenceName": "deload", "Amount": 0 } ], "Increase": true, "IncreaseAmount": 0, "IncreasePercent": false }, "Raw": "" }, { "LiftSchedule": { "LiftName": "", "Items": null, "Increase": false, "IncreaseAmount": 0, "IncreasePercent": false }, "Raw": "5 sets of 15 hanging leg raises" } ] }, { "Items": [ { "LiftSchedule": { "LiftName": "Bench", "Items": [ { "Set": { "Reps": 0, "Percentage": 0, "PlusWeight": 0, "Amount": 0, "Notice": "" }, "ReferenceName": "deload", "Amount": 0 } ], "Increase": true, "IncreaseAmount": 0, "IncreasePercent": false }, "Raw": "" }, { "LiftSchedule": { "LiftName": "", "Items": null, "Increase": false, "IncreaseAmount": 0, "IncreasePercent": false }, "Raw": "5 sets of 10 dumbbell rows" } ] }, { "Items": [ { "LiftSchedule": { "LiftName": "Squat", "Items": [ { "Set": { "Reps": 0, "Percentage": 0, "PlusWeight": 0, "Amount": 0, "Notice": "" }, "ReferenceName": "deload", "Amount": 0 } ], "Increase": true, "IncreaseAmount": 0, "IncreasePercent": false }, "Raw": "" }, { "LiftSchedule": { "LiftName": "", "Items": null, "Increase": false, "IncreaseAmount": 0, "IncreasePercent": false }, "Raw": "5 sets of 10 leg curls" } ] } ] }