{
  "opengym_plan": 1,
  "exported": "2026-11-08",
  "name": "Three lifts a day, a bit more each time",
  "unit": "kg",
  "week": {
    "1": [
      "r0"
    ],
    "3": [
      "r1"
    ],
    "5": [
      "r0"
    ]
  },
  "routines": [
    {
      "id": "r0",
      "name": "Day A",
      "emoji": "barbell",
      "ex": [
        {
          "id": "0043",
          "sets": 3,
          "reps": 5,
          "restSec": 180
        },
        {
          "id": "0025",
          "sets": 3,
          "reps": 5,
          "restSec": 180
        },
        {
          "id": "0027",
          "sets": 3,
          "reps": 5,
          "restSec": 150
        }
      ]
    },
    {
      "id": "r1",
      "name": "Day B",
      "emoji": "barbell",
      "ex": [
        {
          "id": "0043",
          "sets": 3,
          "reps": 5,
          "restSec": 180
        },
        {
          "id": "1162",
          "sets": 3,
          "reps": 5,
          "restSec": 180
        },
        {
          "id": "0032",
          "sets": 1,
          "reps": 5,
          "restSec": 240,
          "note": "One heavy set after warm-ups. That is the whole point."
        }
      ]
    }
  ],
  "customEx": [],
  "from": "openGym"
}