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5970 lines (5944 loc) · 111 KB
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[
{
"plan_id":1,
"plan_name":"Upper Push (Strength)",
"date":"2025-04-28",
"exercises":[
{
"exercise_id":1,
"exercise_name":"Barbell Overhead Press",
"sets":[
{
"reps":7,
"weight_kg":25,
"rir":2
},
{
"reps":7,
"weight_kg":20,
"rir":2
},
{
"reps":8,
"weight_kg":20,
"rir":1
},
{
"reps":8,
"weight_kg":20,
"rir":1
}
]
},
{
"exercise_id":2,
"exercise_name":"Incline Dumbbell Press",
"sets":[
{
"reps":8,
"weight_kg":45,
"rir":2
},
{
"reps":6,
"weight_kg":45,
"rir":2
},
{
"reps":6,
"weight_kg":40,
"rir":2
},
{
"reps":6,
"weight_kg":35,
"rir":2
}
]
},
{
"exercise_id":3,
"exercise_name":"Flat Barbell Press",
"sets":[
{
"reps":8,
"weight_kg":25,
"rir":2
},
{
"reps":10,
"weight_kg":35,
"rir":1
},
{
"reps":8,
"weight_kg":40,
"rir":1
}
]
},
{
"exercise_id":4,
"exercise_name":"Cable / Machine Fly",
"sets":[
{
"reps":13,
"weight_kg":15,
"rir":2
},
{
"reps":15,
"weight_kg":15,
"rir":1
},
{
"reps":15,
"weight_kg":15,
"rir":1
},
{
"reps":10,
"weight_kg":15,
"rir":2
}
]
},
{
"exercise_id":5,
"exercise_name":"V-Bar Push-down",
"sets":[
{
"reps":10,
"weight_kg":45,
"rir":2
},
{
"reps":9,
"weight_kg":40,
"rir":2
},
{
"reps":15,
"weight_kg":30,
"rir":1
}
]
},
{
"exercise_id":6,
"exercise_name":"Overhead Rope Extension",
"sets":[
{
"reps":6,
"weight_kg":20,
"rir":2
},
{
"reps":15,
"weight_kg":10,
"rir":3
},
{
"reps":18,
"weight_kg":15,
"rir":2
},
{
"reps":15,
"weight_kg":15,
"rir":2
}
]
}
]
},
{
"plan_id":2,
"plan_name":"Lower A (Quads)",
"date":"2025-04-29",
"exercises":[
{
"exercise_id":7,
"exercise_name":"Back Squat",
"sets":[
{
"reps":10,
"weight_kg":22.5,
"rir":2
},
{
"reps":8,
"weight_kg":27.5,
"rir":2
},
{
"reps":7,
"weight_kg":27.5,
"rir":2
},
{
"reps":6,
"weight_kg":27.5,
"rir":3
}
]
},
{
"exercise_id":8,
"exercise_name":"Leg Press",
"sets":[
{
"reps":12,
"weight_kg":50,
"rir":2
},
{
"reps":13,
"weight_kg":60,
"rir":2
},
{
"reps":14,
"weight_kg":60,
"rir":2
},
{
"reps":14,
"weight_kg":60,
"rir":2
}
]
},
{
"exercise_id":9,
"exercise_name":"Leg Extension (1½ reps)",
"sets":[
{
"reps":15,
"weight_kg":20,
"rir":1
},
{
"reps":15,
"weight_kg":15,
"rir":1
},
{
"reps":15,
"weight_kg":15,
"rir":1
}
]
},
{
"exercise_id":10,
"exercise_name":"Seated Calf Raise",
"sets":[
{
"reps":15,
"weight_kg":25,
"rir":2
},
{
"reps":14,
"weight_kg":25,
"rir":2
},
{
"reps":14,
"weight_kg":17,
"rir":2
},
{
"reps":13,
"weight_kg":17,
"rir":3
}
]
},
{
"exercise_id":11,
"exercise_name":"Tibialis Raise",
"sets":[
{
"reps":15,
"weight_kg":60,
"rir":2
},
{
"reps":15,
"weight_kg":60,
"rir":2
},
{
"reps":15,
"weight_kg":60,
"rir":2
}
]
},
{
"exercise_id":31,
"exercise_name":"Hip Abduction",
"sets":[
{
"reps":15,
"weight_kg":60,
"rir":2
},
{
"reps":15,
"weight_kg":60,
"rir":2
},
{
"reps":15,
"weight_kg":60,
"rir":2
}
]
}
]
},
{
"plan_id":3,
"plan_name":"Upper Pull (Width)",
"date":"2025-04-30",
"exercises":[
{
"exercise_id":12,
"exercise_name":"Wide-grip Lat Pulldown",
"sets":[
{
"reps":10,
"weight_kg":55,
"rir":2
},
{
"reps":8,
"weight_kg":55,
"rir":2
},
{
"reps":10,
"weight_kg":45,
"rir":2
},
{
"reps":12,
"weight_kg":40,
"rir":1
}
]
},
{
"exercise_id":13,
"exercise_name":"Seated Cable Row (close)",
"sets":[
{
"reps":13,
"weight_kg":30,
"rir":2
},
{
"reps":15,
"weight_kg":25,
"rir":2
},
{
"reps":15,
"weight_kg":25,
"rir":2
},
{
"reps":15,
"weight_kg":25,
"rir":2
}
]
},
{
"exercise_id":14,
"exercise_name":"Straight-arm Pulldown",
"sets":[
{
"reps":15,
"weight_kg":30,
"rir":1
},
{
"reps":12,
"weight_kg":30,
"rir":2
},
{
"reps":15,
"weight_kg":25,
"rir":1
},
{
"reps":15,
"weight_kg":25,
"rir":1
}
]
},
{
"exercise_id":15,
"exercise_name":"Face Pull",
"sets":[
{
"reps":15,
"weight_kg":25,
"rir":2
},
{
"reps":15,
"weight_kg":25,
"rir":2
},
{
"reps":20,
"weight_kg":20,
"rir":1
}
]
},
{
"exercise_id":16,
"exercise_name":"Barbell Curl",
"sets":[
{
"reps":7,
"weight_kg":40,
"rir":2
},
{
"reps":8,
"weight_kg":20,
"rir":2
},
{
"reps":7,
"weight_kg":20,
"rir":2
},
{
"reps":10,
"weight_kg":10,
"rir":1
}
]
},
{
"exercise_id":17,
"exercise_name":"Incline DB Curl",
"sets":[
{
"reps":10,
"weight_kg":10,
"rir":2
},
{
"reps":25,
"weight_kg":5,
"rir":1
},
{
"reps":9,
"weight_kg":7,
"rir":2
}
]
},
{
"exercise_id":18,
"exercise_name":"Wrist / Reverse Curl superset",
"sets":[
{
"reps":10,
"weight_kg":10,
"rir":2
},
{
"reps":8,
"weight_kg":10,
"rir":2
},
{
"reps":9,
"weight_kg":10,
"rir":2
}
]
},
{
"exercise_id":34,
"exercise_name":"Wrist Curl",
"sets":[
{
"reps":15,
"weight_kg":20,
"rir":2
},
{
"reps":10,
"weight_kg":20,
"rir":3
},
{
"reps":15,
"weight_kg":10,
"rir":3
}
]
},
{
"exercise_id":19,
"exercise_name":"Cable Crunch",
"sets":[
{
"reps":10,
"weight_kg":25,
"rir":2
},
{
"reps":9,
"weight_kg":25,
"rir":3
}
]
}
]
},
{
"plan_id":4,
"plan_name":"Push-Pull Hybrid (Pump)",
"date":"2025-05-02",
"exercises":[
{
"exercise_id":20,
"exercise_name":"Decline Barbell Press",
"sets":[
{
"reps":10,
"weight_kg":10,
"rir":2
},
{
"reps":10,
"weight_kg":20,
"rir":2
},
{
"reps":11,
"weight_kg":15,
"rir":2
},
{
"reps":10,
"weight_kg":15,
"rir":2
}
]
},
{
"exercise_id":21,
"exercise_name":"Chest-Supported Row (light)",
"sets":[
{
"reps":15,
"weight_kg":15,
"rir":5
},
{
"reps":12,
"weight_kg":20,
"rir":2
},
{
"reps":9,
"weight_kg":20,
"rir":1
}
]
},
{
"exercise_id":22,
"exercise_name":"Cable Lateral Raise",
"sets":[
{
"reps":8,
"weight_kg":15,
"rir":6
},
{
"reps":11,
"weight_kg":10,
"rir":0
},
{
"reps":12,
"weight_kg":5,
"rir":1
},
{
"reps":15,
"weight_kg":5,
"rir":1
}
]
},
{
"exercise_id":23,
"exercise_name":"Reverse Cable Fly",
"sets":[
{
"reps":13,
"weight_kg":10,
"rir":3
},
{
"reps":13,
"weight_kg":10,
"rir":1
},
{
"reps":15,
"weight_kg":5,
"rir":2
}
]
},
{
"exercise_id":24,
"exercise_name":"Hammer Curl",
"sets":[
{
"reps":11,
"weight_kg":15,
"rir":2
},
{
"reps":12,
"weight_kg":10,
"rir":1
},
{
"reps":12,
"weight_kg":10,
"rir":1
}
]
},
{
"exercise_id":25,
"exercise_name":"Parallel-bar Dips",
"sets":[
{
"reps":10,
"weight_kg":0,
"rir":2
},
{
"reps":10,
"weight_kg":0,
"rir":2
},
{
"reps":12,
"weight_kg":0,
"rir":2
}
]
},
{
"exercise_id":26,
"exercise_name":"Concentration Curl",
"sets":[
{
"reps":15,
"weight_kg":10,
"rir":1
},
{
"reps":12,
"weight_kg":7.5,
"rir":2
}
]
},
{
"exercise_id":27,
"exercise_name":"Hanging Leg Raise",
"sets":[
]
}
]
},
{
"plan_id":5,
"plan_name":"Lower B (Posterior Chain)",
"date":"2025-05-03",
"exercises":[
{
"exercise_id":28,
"exercise_name":"Romanian Deadlift",
"sets":[
{
"reps":10,
"weight_kg":30,
"rir":2
},
{
"reps":10,
"weight_kg":30,
"rir":2
},
{
"reps":8,
"weight_kg":30,
"rir":2
},
{
"reps":8,
"weight_kg":25,
"rir":2
}
]
},
{
"exercise_id":29,
"exercise_name":"Seated Leg Curl",
"sets":[
{
"reps":12,
"weight_kg":50,
"rir":2
},
{
"reps":12,
"weight_kg":55,
"rir":2
},
{
"reps":10,
"weight_kg":55,
"rir":2
},
{
"reps":12,
"weight_kg":45,
"rir":2
}
]
},
{
"exercise_id":30,
"exercise_name":"Glute Kick-back Machine",
"sets":[
{
"reps":10,
"weight_kg":30,
"rir":2
},
{
"reps":15,
"weight_kg":25,
"rir":2
},
{
"reps":13,
"weight_kg":20,
"rir":2
}
]
},
{
"exercise_id":31,
"exercise_name":"Hip Abduction",
"sets":[
{
"reps":20,
"weight_kg":50,
"rir":0
},
{
"reps":20,
"weight_kg":45,
"rir":1
},
{
"reps":20,
"weight_kg":40,
"rir":1
},
{
"reps":20,
"weight_kg":30,
"rir":1
}
]
},
{
"exercise_id":10,
"exercise_name":"Seated Calf Raise",
"sets":[
{
"reps":15,
"weight_kg":25,
"rir":2
},
{
"reps":15,
"weight_kg":25,
"rir":2
},
{
"reps":13,
"weight_kg":25,
"rir":2
},
{
"reps":13,
"weight_kg":25,
"rir":2
}
]
},
{
"exercise_id":33,
"exercise_name":"Side-plank Hip Dips",
"sets":[
]
}
]
},
{
"plan_id":1,
"plan_name":"Upper Push (Strength)",
"date":"2025-05-05",
"exercises":[
{
"exercise_id":1,
"exercise_name":"Barbell Overhead Press",
"sets":[
{
"reps":12,
"weight_kg":22.5,
"rir":2
},
{
"reps":9,
"weight_kg":22.5,
"rir":2
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