{
  "opengym_plan": 1,
  "exported": "2026-11-08",
  "name": "Push, pull, legs, twice",
  "unit": "kg",
  "week": {
    "1": [
      "r0"
    ],
    "2": [
      "r1"
    ],
    "3": [
      "r2"
    ],
    "4": [
      "r3"
    ],
    "5": [
      "r4"
    ],
    "6": [
      "r5"
    ]
  },
  "routines": [
    {
      "id": "r0",
      "name": "Push, heavy",
      "emoji": "barbell",
      "ex": [
        {
          "id": "0025",
          "sets": 4,
          "reps": 6,
          "restSec": 150
        },
        {
          "id": "1162",
          "sets": 3,
          "reps": 8,
          "restSec": 120
        },
        {
          "id": "0047",
          "sets": 3,
          "reps": 10,
          "restSec": 90
        },
        {
          "id": "0334",
          "sets": 4,
          "reps": 15,
          "restSec": 60
        },
        {
          "id": "0241",
          "sets": 3,
          "reps": 12,
          "restSec": 60
        }
      ]
    },
    {
      "id": "r1",
      "name": "Pull, heavy",
      "emoji": "barbell",
      "ex": [
        {
          "id": "0032",
          "sets": 3,
          "reps": 5,
          "restSec": 180
        },
        {
          "id": "0652",
          "sets": 4,
          "reps": 8,
          "restSec": 120
        },
        {
          "id": "0027",
          "sets": 3,
          "reps": 10,
          "restSec": 90
        },
        {
          "id": "5609",
          "sets": 3,
          "reps": 15,
          "restSec": 60
        },
        {
          "id": "0031",
          "sets": 3,
          "reps": 10,
          "restSec": 60
        }
      ]
    },
    {
      "id": "r2",
      "name": "Legs, heavy",
      "emoji": "barbell",
      "ex": [
        {
          "id": "0043",
          "sets": 4,
          "reps": 6,
          "restSec": 180
        },
        {
          "id": "0085",
          "sets": 3,
          "reps": 10,
          "restSec": 120
        },
        {
          "id": "0739",
          "sets": 3,
          "reps": 12,
          "restSec": 90
        },
        {
          "id": "0586",
          "sets": 3,
          "reps": 12,
          "restSec": 60
        },
        {
          "id": "0605",
          "sets": 4,
          "reps": 15,
          "restSec": 45
        }
      ]
    },
    {
      "id": "r3",
      "name": "Push, volume",
      "emoji": "dumbbell",
      "ex": [
        {
          "id": "0289",
          "sets": 4,
          "reps": 10,
          "restSec": 90
        },
        {
          "id": "0426",
          "sets": 3,
          "reps": 10,
          "restSec": 90
        },
        {
          "id": "0251",
          "sets": 3,
          "reps": 10,
          "restSec": 90
        },
        {
          "id": "0178",
          "sets": 3,
          "reps": 15,
          "restSec": 45
        },
        {
          "id": "0200",
          "sets": 3,
          "reps": 12,
          "restSec": 45
        }
      ]
    },
    {
      "id": "r4",
      "name": "Pull, volume",
      "emoji": "dumbbell",
      "ex": [
        {
          "id": "2330",
          "sets": 4,
          "reps": 10,
          "restSec": 90
        },
        {
          "id": "1323",
          "sets": 4,
          "reps": 10,
          "restSec": 90
        },
        {
          "id": "0293",
          "sets": 3,
          "reps": 12,
          "restSec": 60
        },
        {
          "id": "0348",
          "sets": 3,
          "reps": 15,
          "restSec": 45
        },
        {
          "id": "0313",
          "sets": 3,
          "reps": 12,
          "restSec": 45
        }
      ]
    },
    {
      "id": "r5",
      "name": "Legs, volume",
      "emoji": "barbell",
      "ex": [
        {
          "id": "2290",
          "sets": 3,
          "reps": 10,
          "restSec": 90,
          "note": "Each leg."
        },
        {
          "id": "1060",
          "sets": 3,
          "reps": 10,
          "restSec": 90
        },
        {
          "id": "0585",
          "sets": 3,
          "reps": 15,
          "restSec": 60
        },
        {
          "id": "0586",
          "sets": 3,
          "reps": 15,
          "restSec": 60
        },
        {
          "id": "0605",
          "sets": 4,
          "reps": 15,
          "restSec": 45
        },
        {
          "id": "0472",
          "sets": 3,
          "reps": 10,
          "restSec": 60
        }
      ]
    }
  ],
  "customEx": [],
  "from": "openGym"
}