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routine.example.json
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routine.example.json
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{
"Name": "Big But Boring 5/3/1",
"Weeks": [
{
"WeekName": "Week 1",
"Days": [
{
"DayName": "Press Day",
"Movements": [
{
"Exercise": "OVERHEAD_PRESS",
"SetType": "WARMUP",
"Sets": [
{
"RepTarget": 5,
"ToFailure": false,
"TrainingMaxPercentage": 40
},
{
"RepTarget": 5,
"ToFailure": false,
"TrainingMaxPercentage": 50
},
{
"RepTarget": 3,
"ToFailure": false,
"TrainingMaxPercentage": 60
}
]
},
{
"Exercise": "OVERHEAD_PRESS",
"SetType": "MAIN",
"Sets": [
{
"RepTarget": 5,
"ToFailure": false,
"TrainingMaxPercentage": 65
},
{
"RepTarget": 5,
"ToFailure": false,
"TrainingMaxPercentage": 75
},
{
"RepTarget": 5,
"ToFailure": true,
"TrainingMaxPercentage": 85
}
]
},
{
"Exercise": "OVERHEAD_PRESS",
"SetType": "ASSISTANCE",
"Sets": [
{
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"ToFailure": false,
"TrainingMaxPercentage": 60
},
{
"RepTarget": 10,
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"TrainingMaxPercentage": 60
},
{
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"TrainingMaxPercentage": 50
},
{
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"TrainingMaxPercentage": 50
},
{
"RepTarget": 10,
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"TrainingMaxPercentage": 40
}
]
}
]
},
{
"DayName": "Squat Day",
"Movements": [
{
"Exercise": "SQUAT",
"SetType": "WARMUP",
"Sets": [
{
"RepTarget": 5,
"ToFailure": false,
"TrainingMaxPercentage": 40
},
{
"RepTarget": 5,
"ToFailure": false,
"TrainingMaxPercentage": 50
},
{
"RepTarget": 3,
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"TrainingMaxPercentage": 60
}
]
},
{
"Exercise": "SQUAT",
"SetType": "MAIN",
"Sets": [
{
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},
{
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},
{
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}
]
},
{
"Exercise": "SQUAT",
"SetType": "ASSISTANCE",
"Sets": [
{
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"TrainingMaxPercentage": 40
},
{
"RepTarget": 10,
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},
{
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"TrainingMaxPercentage": 40
},
{
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"TrainingMaxPercentage": 30
},
{
"RepTarget": 10,
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"TrainingMaxPercentage": 30
}
]
}
]
},
{
"DayName": "Bench Day",
"Movements": [
{
"Exercise": "BENCH_PRESS",
"SetType": "WARMUP",
"Sets": [
{
"RepTarget": 5,
"ToFailure": false,
"TrainingMaxPercentage": 40
},
{
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},
{
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}
]
},
{
"Exercise": "BENCH_PRESS",
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},
{
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}
]
},
{
"Exercise": "BENCH_PRESS",
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{
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},
{
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}
]
}
]
},
{
"DayName": "Deadlift Day",
"Movements": [
{
"Exercise": "DEADLIFT",
"SetType": "WARMUP",
"Sets": [
{
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},
{
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{
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}
]
},
{
"Exercise": "DEADLIFT",
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},
{
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},
{
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}
]
},
{
"Exercise": "DEADLIFT",
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},
{
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},
{
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}
]
}
]
}
]
},
{
"WeekName": "Week 2",
"Days": [
{
"DayName": "Press Day",
"Movements": [
{
"Exercise": "OVERHEAD_PRESS",
"SetType": "WARMUP",
"Sets": [
{
"RepTarget": 5,
"ToFailure": false,
"TrainingMaxPercentage": 40
},
{
"RepTarget": 5,
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},
{
"RepTarget": 3,
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"TrainingMaxPercentage": 60
}
]
},
{
"Exercise": "OVERHEAD_PRESS",
"SetType": "MAIN",
"Sets": [
{
"RepTarget": 3,
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"TrainingMaxPercentage": 70
},
{
"RepTarget": 3,
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"TrainingMaxPercentage": 80
},
{
"RepTarget": 3,
"ToFailure": true,
"TrainingMaxPercentage": 90
}
]
},
{
"Exercise": "OVERHEAD_PRESS",
"SetType": "ASSISTANCE",
"Sets": [
{
"RepTarget": 10,
"ToFailure": false,
"TrainingMaxPercentage": 60
},
{
"RepTarget": 10,
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},
{
"RepTarget": 10,
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},
{
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"TrainingMaxPercentage": 50
},
{
"RepTarget": 10,
"ToFailure": false,
"TrainingMaxPercentage": 40
}
]
}
]
},
{
"DayName": "Squat Day",
"Movements": [
{
"Exercise": "SQUAT",
"SetType": "WARMUP",
"Sets": [
{
"RepTarget": 5,
"ToFailure": false,
"TrainingMaxPercentage": 40
},
{
"RepTarget": 5,
"ToFailure": false,
"TrainingMaxPercentage": 50
},
{
"RepTarget": 3,
"ToFailure": false,
"TrainingMaxPercentage": 60
}
]
},
{
"Exercise": "SQUAT",
"SetType": "MAIN",
"Sets": [
{
"RepTarget": 3,
"ToFailure": false,
"TrainingMaxPercentage": 70
},
{
"RepTarget": 3,
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"TrainingMaxPercentage": 80
},
{
"RepTarget": 3,
"ToFailure": true,
"TrainingMaxPercentage": 90
}
]
},
{
"Exercise": "SQUAT",
"SetType": "ASSISTANCE",
"Sets": [
{
"RepTarget": 10,
"ToFailure": false,
"TrainingMaxPercentage": 40
},
{
"RepTarget": 10,
"ToFailure": false,
"TrainingMaxPercentage": 40
},
{
"RepTarget": 10,
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"TrainingMaxPercentage": 40
},
{
"RepTarget": 10,
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"TrainingMaxPercentage": 30
},
{
"RepTarget": 10,
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"TrainingMaxPercentage": 30
}
]
}
]
},
{
"DayName": "Bench Day",
"Movements": [
{
"Exercise": "BENCH_PRESS",
"SetType": "WARMUP",
"Sets": [
{
"RepTarget": 5,
"ToFailure": false,
"TrainingMaxPercentage": 40
},
{
"RepTarget": 5,
"ToFailure": false,
"TrainingMaxPercentage": 50
},
{
"RepTarget": 3,
"ToFailure": false,
"TrainingMaxPercentage": 60
}
]
},
{
"Exercise": "BENCH_PRESS",
"SetType": "MAIN",
"Sets": [
{
"RepTarget": 3,
"ToFailure": false,
"TrainingMaxPercentage": 70
},
{
"RepTarget": 3,
"ToFailure": false,
"TrainingMaxPercentage": 80
},
{
"RepTarget": 3,
"ToFailure": true,
"TrainingMaxPercentage": 90
}
]
},
{
"Exercise": "BENCH_PRESS",
"SetType": "ASSISTANCE",
"Sets": [
{
"RepTarget": 10,
"ToFailure": false,
"TrainingMaxPercentage": 60
},
{
"RepTarget": 10,
"ToFailure": false,
"TrainingMaxPercentage": 60
},
{
"RepTarget": 10,
"ToFailure": false,
"TrainingMaxPercentage": 50
},
{
"RepTarget": 10,
"ToFailure": false,
"TrainingMaxPercentage": 50
},
{
"RepTarget": 10,
"ToFailure": false,
"TrainingMaxPercentage": 40
}
]
}
]
},
{
"DayName": "Deadlift Day",
"Movements": [
{
"Exercise": "DEADLIFT",
"SetType": "WARMUP",
"Sets": [
{
"RepTarget": 5,
"ToFailure": false,
"TrainingMaxPercentage": 40
},
{
"RepTarget": 5,
"ToFailure": false,
"TrainingMaxPercentage": 50
},
{
"RepTarget": 3,
"ToFailure": false,
"TrainingMaxPercentage": 60
}
]
},
{
"Exercise": "DEADLIFT",
"SetType": "MAIN",
"Sets": [
{
"RepTarget": 3,
"ToFailure": false,
"TrainingMaxPercentage": 70
},
{
"RepTarget": 3,
"ToFailure": false,
"TrainingMaxPercentage": 80
},
{
"RepTarget": 3,
"ToFailure": true,
"TrainingMaxPercentage": 90
}
]
},
{
"Exercise": "DEADLIFT",
"SetType": "ASSISTANCE",
"Sets": [
{
"RepTarget": 10,
"ToFailure": false,
"TrainingMaxPercentage": 60
},
{
"RepTarget": 10,
"ToFailure": false,
"TrainingMaxPercentage": 60
},
{
"RepTarget": 10,
"ToFailure": false,
"TrainingMaxPercentage": 50
},
{
"RepTarget": 10,
"ToFailure": false,
"TrainingMaxPercentage": 50
},
{
"RepTarget": 10,
"ToFailure": false,
"TrainingMaxPercentage": 40
}
]
}
]
}
]
},
{
"WeekName": "Week 3",
"Days": [
{
"DayName": "Press Day",
"Movements": [
{
"Exercise": "OVERHEAD_PRESS",
"SetType": "WARMUP",
"Sets": [
{
"RepTarget": 5,
"ToFailure": false,
"TrainingMaxPercentage": 40
},
{
"RepTarget": 5,
"ToFailure": false,
"TrainingMaxPercentage": 50
},
{
"RepTarget": 3,
"ToFailure": false,
"TrainingMaxPercentage": 60
}
]
},
{
"Exercise": "OVERHEAD_PRESS",
"SetType": "MAIN",
"Sets": [
{
"RepTarget": 5,
"ToFailure": false,
"TrainingMaxPercentage": 75
},
{
"RepTarget": 3,
"ToFailure": false,
"TrainingMaxPercentage": 85
},
{
"RepTarget": 1,
"ToFailure": true,
"TrainingMaxPercentage": 95
}
]
},
{
"Exercise": "OVERHEAD_PRESS",
"SetType": "ASSISTANCE",
"Sets": [
{
"RepTarget": 10,
"ToFailure": false,
"TrainingMaxPercentage": 60
},
{
"RepTarget": 10,
"ToFailure": false,
"TrainingMaxPercentage": 60
},
{
"RepTarget": 10,
"ToFailure": false,
"TrainingMaxPercentage": 50
},
{
"RepTarget": 10,
"ToFailure": false,
"TrainingMaxPercentage": 50
},
{
"RepTarget": 10,
"ToFailure": false,
"TrainingMaxPercentage": 40
}
]
}
]
},
{
"DayName": "Squat Day",
"Movements": [
{
"Exercise": "SQUAT",
"SetType": "WARMUP",
"Sets": [
{
"RepTarget": 5,
"ToFailure": false,
"TrainingMaxPercentage": 40
},
{
"RepTarget": 5,
"ToFailure": false,
"TrainingMaxPercentage": 50
},
{
"RepTarget": 3,
"ToFailure": false,
"TrainingMaxPercentage": 60
}
]
},
{
"Exercise": "SQUAT",
"SetType": "MAIN",
"Sets": [
{
"RepTarget": 5,
"ToFailure": false,
"TrainingMaxPercentage": 75
},
{
"RepTarget": 3,
"ToFailure": false,
"TrainingMaxPercentage": 85
},
{
"RepTarget": 1,
"ToFailure": true,
"TrainingMaxPercentage": 95
}
]
},
{
"Exercise": "SQUAT",
"SetType": "ASSISTANCE",
"Sets": [
{
"RepTarget": 10,
"ToFailure": false,
"TrainingMaxPercentage": 40
},
{
"RepTarget": 10,
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"TrainingMaxPercentage": 40
},
{
"RepTarget": 10,
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"TrainingMaxPercentage": 40
},
{
"RepTarget": 10,
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"TrainingMaxPercentage": 30
},
{
"RepTarget": 10,
"ToFailure": false,
"TrainingMaxPercentage": 30
}
]
}
]
},
{
"DayName": "Bench Day",
"Movements": [
{
"Exercise": "BENCH_PRESS",
"SetType": "WARMUP",
"Sets": [
{
"RepTarget": 5,
"ToFailure": false,
"TrainingMaxPercentage": 40
},
{
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