{
  "opengym_plan": 1,
  "exported": "2026-11-08",
  "name": "Bar and floor, getting stronger",
  "unit": "kg",
  "week": {
    "1": [
      "r0"
    ],
    "2": [
      "r1"
    ],
    "4": [
      "r0"
    ],
    "5": [
      "r1"
    ]
  },
  "routines": [
    {
      "id": "r0",
      "name": "Strength A",
      "emoji": "pullup",
      "ex": [
        {
          "id": "0652",
          "sets": 5,
          "reps": 5,
          "restSec": 150,
          "note": "Add a backpack with books once 5 × 5 feels easy."
        },
        {
          "id": "0251",
          "sets": 4,
          "reps": 8,
          "restSec": 120
        },
        {
          "id": "1762",
          "sets": 3,
          "reps": 6,
          "restSec": 90,
          "note": "Each leg, holding a door frame."
        },
        {
          "id": "3419",
          "sets": 4,
          "mode": "time",
          "sec": 20,
          "restSec": 60
        },
        {
          "id": "0283",
          "sets": 3,
          "reps": 12,
          "restSec": 60
        }
      ]
    },
    {
      "id": "r1",
      "name": "Strength B",
      "emoji": "pullup",
      "ex": [
        {
          "id": "1326",
          "sets": 4,
          "reps": 8,
          "restSec": 120
        },
        {
          "id": "2921",
          "sets": 4,
          "reps": 8,
          "restSec": 90
        },
        {
          "id": "3743",
          "sets": 3,
          "reps": 10,
          "restSec": 90,
          "note": "Each leg."
        },
        {
          "id": "0472",
          "sets": 3,
          "reps": 10,
          "restSec": 60
        },
        {
          "id": "0499",
          "sets": 3,
          "reps": 12,
          "restSec": 60
        },
        {
          "id": "1246",
          "sets": 3,
          "mode": "time",
          "sec": 30,
          "restSec": 45
        }
      ]
    }
  ],
  "customEx": [],
  "from": "openGym"
}