Bug: Generated program imports without errors but the Playground shows no exercises / empty workout.

[tinuva]

Bug

Generated program imports without errors but the Playground shows no exercises / empty workout.

Program

Anatoly Home Powerbuilding — 5-week cycle, 3 days/week, generated via the liftosaur-program-creator skill.

Steps to reproduce

1. Generate program using the skill
2. Copy output from .liftosaur file
3. On website go to https://www.liftosaur.com/planner
4. Go to code view, delete default content, paste generated plan
5. Click view button to get to playground, = empty

Expected

All exercises visible and playable in Playground.

Actual

Playground is empty after import.

Notes

• Program uses ## Week N / ### Day N heading structure
• Possible issue: skill generates heading-based structure that Liftosaur's importer doesn't parse correctly
• Workaround unknown
• Used Claude Opus 4.6

Prompt:

I want you to create a Liftosaur workout program based on the following specifications. Please build this as a complete, importable Liftosaur program with all days, exercises, sets, reps, and progression rules configured correctly.

---

## PROGRAM OVERVIEW

- **Program name:** Anatoly Home Powerbuilding
- **Style:** Powerbuilding (Strength + Hypertrophy blend)
- **Frequency:** 3 days per week — Monday, Wednesday, Friday
- **Session duration target:** 60–90 minutes
- **Goal:** Build strength and muscle simultaneously using compound-first structure

---

## EQUIPMENT AVAILABLE

- Power rack
- 20kg barbell bar
- Flat bench
- Plates available: 2×20kg, 2×10kg, 2×5kg, 2×2.5kg, 2×1.25kg, 2×0.5kg, 2×0.25kg
- **Maximum loadable weight: 98kg total** (bar + all plates)
- **Smallest possible increment: 0.5kg total (0.25kg per side)**
- No dumbbells, no cables, no pull-up bar

---

## PROGRESSION RULES

- **Main compound lifts (Squat, Bench, Deadlift, OHP):** Add 1kg total (0.5kg per side) every week
- **Accessory lifts:** Add 1kg total every 2 weeks
- **Deload:** Every 5th week — drop to 70% of working weight, same sets and reps
- **Failure policy:** Never train to failure — always stop 1–2 reps before failure (1–2 reps in reserve / RIR)
- **Rest between heavy compound sets:** 3–5 minutes
- **Rest between accessory sets:** 60–90 seconds

---

## STARTING WEIGHTS (approximate — adjust to individual)

| Exercise | Starting Weight |
|---|---|
| Back Squat | 50kg |
| Bench Press | 40kg |
| Conventional Deadlift | 60kg |
| Overhead Press (OHP) | 30kg |
| Romanian Deadlift | 45kg |
| Rack Pull | 60kg |
| All other accessories | 25–30kg |

---

## DAY A — MONDAY (Squat Focus / Full Body)

**Warm-up note:** 10 minutes of joint mobility and bodyweight movement before lifting

| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 4 | 5 | 4 min |
| Romanian Deadlift | 3 | 8 | 3 min |
| Barbell Hip Thrust (upper back on bench) | 3 | 12 | 90 sec |
| Barbell Bent-Over Row (overhand) | 3 | 10 | 90 sec |
| Bulgarian Split Squat (rear foot on bench) | 3 | 10 each leg | 90 sec |
| Barbell Good Morning | 3 | 12 | 90 sec |
| Wall Sit | 3 | 45 sec hold | 60 sec |
| Plank | 3 | 40 sec hold | 60 sec |
| Glute Bridge Hold (bodyweight) | 2 | 30 sec hold | 60 sec |

---

## DAY B — WEDNESDAY (Bench Press Focus / Full Body)

**Warm-up note:** 10 minutes of shoulder mobility and push-up prep before lifting

| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 4 | 5 | 4 min |
| Overhead Press (standing, barbell) | 3 | 5 | 3 min |
| Close-Grip Bench Press | 3 | 10 | 90 sec |
| Barbell Bent-Over Row (overhand) | 3 | 10 | 90 sec |
| Floor Press (barbell) | 3 | 12 | 90 sec |
| Barbell Skull Crushers (on bench) | 3 | 12 | 90 sec |
| Push-Ups | 3 | AMRAP | 60 sec |
| Bench Dips | 3 | 12 | 60 sec |
| Dead Bug | 3 | 10 each side | 60 sec |

---

## DAY C — FRIDAY (Deadlift Focus / Full Body)

**Warm-up note:** 10 minutes of hip hinge mobility and lower back activation before lifting

| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Conventional Deadlift | 4 | 5 | 4 min |
| Rack Pull (bar set at knee height) | 3 | 5 | 3 min |
| Stiff-Leg Deadlift | 3 | 8 | 90 sec |
| Barbell Row (underhand / Pendlay) | 3 | 10 | 90 sec |
| Barbell Step-Up (onto flat bench) | 3 | 8 each leg | 90 sec |
| Back Extension (over bench edge, bodyweight or plate) | 3 | 15 | 90 sec |
| Superman Hold | 3 | 10 reps (3 sec hold each) | 60 sec |
| Reverse Hyperextension (face-down on bench) | 3 | 15 | 60 sec |
| Hollow Body Hold | 3 | 25 sec hold | 60 sec |

---

## ADDITIONAL CONFIGURATION NOTES

- **Progression type:** Linear periodization with weekly increments
- **Deload trigger:** Every 5th week automatically, OR if the lifter fails to complete reps on 2 consecutive sessions for the same lift
- **AMRAP sets:** Push-Ups on Day B should be logged as AMRAP (as many reps as possible)
- **Timed sets:** Wall Sit, Plank, Glute Bridge Hold, Superman Hold, Hollow Body Hold are all time-based — configure as timed holds where supported
- **Single-leg/unilateral exercises:** Bulgarian Split Squat and Barbell Step-Up are per-leg — configure as such
- **Barbell only:** All loaded exercises use the barbell. No dumbbells or cables
- **Weight cap:** Do not allow any programmed weight to exceed 98kg total (bar included)
- **Bar weight:** Always include the 20kg bar in all weight calculations

---

IMPORTANT: Always use liftosaur built-in  excercises. If an exercise doesnt exist, swap it out with something that work with the equipment I have available and has a built-in exercise in liftosaur

Agent log:

Reading file: /Volumes/workplace/obsidian-vaults/Obsidian Vault/.kiro/skills/liftosaur-program-creator/SKILL.md, all lines (using tool: read)
 ✓ Successfully read 4956 bytes from /Volumes/workplace/obsidian-vaults/Obsidian Vault/.kiro/skills/liftosaur-program-creator/SKILL.md
 - Completed in 0.0s

Batch fs_read operation with 2 operations (using tool: read)

↱ Operation 1: Reading file: /Volumes/workplace/obsidian-vaults/Obsidian Vault/.kiro/skills/liftosaur-program-creator/references/language-core.md, all lines
↱ Operation 2: Reading file: /Volumes/workplace/obsidian-vaults/Obsidian Vault/.kiro/skills/liftosaur-program-creator/references/progression-builtins.md, all lines
 ✓ Successfully read 3536 bytes from /Volumes/workplace/obsidian-vaults/Obsidian Vault/.kiro/skills/liftosaur-program-creator/references/language-core.md

 ✓ Successfully read 1430 bytes from /Volumes/workplace/obsidian-vaults/Obsidian Vault/.kiro/skills/liftosaur-program-creator/references/progression-builtins.md

 ⋮ 

- Summary: 2 operations processed, 2 successful, 0 failed
 - Completed in 0.0s

Batch fs_read operation with 2 operations (using tool: read)

↱ Operation 1: Reading file: /Volumes/workplace/obsidian-vaults/Obsidian Vault/.kiro/skills/liftosaur-program-creator/references/program-structure.md, all lines
↱ Operation 2: Reading file: /Volumes/workplace/obsidian-vaults/Obsidian Vault/.kiro/skills/liftosaur-program-creator/references/exercise-name-resolution.md, all lines
 ✓ Successfully read 2383 bytes from /Volumes/workplace/obsidian-vaults/Obsidian Vault/.kiro/skills/liftosaur-program-creator/references/program-structure.md

 ✓ Successfully read 749 bytes from /Volumes/workplace/obsidian-vaults/Obsidian Vault/.kiro/skills/liftosaur-program-creator/references/exercise-name-resolution.md

 ⋮ 

- Summary: 2 operations processed, 2 successful, 0 failed
 - Completed in 0.1s

Reading file: /Volumes/workplace/obsidian-vaults/Obsidian Vault/.kiro/skills/liftosaur-program-creator/references/exercise-list.md, all lines (using tool: read)
 ✓ Successfully read 6822 bytes from /Volumes/workplace/obsidian-vaults/Obsidian Vault/.kiro/skills/liftosaur-program-creator/references/exercise-list.md
 - Completed in 0.1s

Batch fs_read operation with 2 operations (using tool: read)

↱ Operation 1: Reading file: /Volumes/workplace/obsidian-vaults/Obsidian Vault/.kiro/skills/liftosaur-program-creator/references/custom-progress-scripts.md, all lines
↱ Operation 2: Reading file: /Volumes/workplace/obsidian-vaults/Obsidian Vault/.kiro/skills/liftosaur-program-creator/references/recipes.md, all lines
 ✓ Successfully read 1511 bytes from /Volumes/workplace/obsidian-vaults/Obsidian Vault/.kiro/skills/liftosaur-program-creator/references/custom-progress-scripts.md

 ✓ Successfully read 2603 bytes from /Volumes/workplace/obsidian-vaults/Obsidian Vault/.kiro/skills/liftosaur-program-creator/references/recipes.md

 ⋮ 

- Summary: 2 operations processed, 2 successful, 0 failed
 - Completed in 0.0s

> Now I have everything I need. Let me map exercises to built-in names and build the program.

Exercise mapping:
- Back Squat → Squat
- Romanian Deadlift → Romanian Deadlift, Barbell
- Barbell Hip Thrust → Hip Thrust (barbell is default)
- Barbell Bent-Over Row → Bent Over Row
- Bulgarian Split Squat → Bulgarian Split Squat
- Barbell Good Morning → Good Morning
- Wall Sit → not in list → swap to Side Plank (timed, bodyweight, barbell-compatible) — actually better swap: Squat, Bodyweight hold isn't in list either. Best swap: Plank (already in list, timed hold)... but 
Plank is already used. Use Side Plank for wall sit substitute.
- Plank → Plank
- Glute Bridge Hold → Glute Bridge, Bodyweight → Glute Bridge (bodyweight variant exists? No — Glute Bridge and Glute Bridge, Barbell exist. Use Glute Bridge for bodyweight)
- Bench Press → Bench Press
- Overhead Press → Overhead Press
- Close-Grip Bench Press → Bench Press Close Grip
- Floor Press → not in list → swap to Incline Bench Press ... actually Floor Press isn't listed. Best barbell-only swap: Legs Up Bench Press (in list, barbell, chest variation). Use that.
- Skull Crushers → Skullcrusher, Barbell
- Push-Ups → Push Up
- Bench Dips → Bench Dip
- Dead Bug → not in list → swap to Reverse Crunch (core, bodyweight, in list)
- Conventional Deadlift → Deadlift
- Rack Pull → not in list → swap to Deficit Deadlift ... no, rack pull is above-knee. Best swap: Straight Leg Deadlift — no, that's different. Use Deadlift with a label. Actually Stiff Leg Deadlift is in list. 
For rack pull (partial ROM deadlift), best available swap is Deadlift with a label like rackpull:. But that conflicts with main deadlift identity. Use label rack: → rack: Deadlift.
- Stiff-Leg Deadlift → Stiff Leg Deadlift
- Barbell Row underhand/Pendlay →     
Pendlay Row
- Barbell Step-Up → Step up, Barbell
- Back Extension → Back Extension (bodyweight or plate — use Back Extension, Bodyweight for bodyweight version... Back Extension, Bodyweight is in list)
- Superman Hold → Superman
- Reverse Hyperextension → Reverse Hyperextension
- Hollow Body Hold → not in list → swap to V Up (core, bodyweight, in list)

Now for progression:
- Main compounds (Squat, Bench, Deadlift, OHP): lp(1kg) — add 1kg every week
- Accessories: lp(1kg, 2) — add 1kg every 2 successful sessions
- Deload week 5: progress: none with 70% weight

For the 5-week deload cycle, I'll use weeks 1-4 normal + week 5 deload with progress: none and explicit 70% load. Then repeat weeks 1-4 pattern.

For timed holds (Plank, Side Plank, Glute Bridge, Superman, Hollow Body): use numeric reps as seconds workaround per language-core rules (3x40 for 40-second hold).

For AMRAP Push-Ups: 3x1+ (AMRAP notation).

For unilateral (Bulgarian Split Squat, Step-Up): note per-leg in description.
Reading file: /Volumes/workplace/obsidian-vaults/Obsidian Vault/.kiro/skills/liftosaur-program-creator/references/reuse-and-templates.md, all lines (using tool: read)
 ✓ Successfully read 1751 bytes from /Volumes/workplace/obsidian-vaults/Obsidian Vault/.kiro/skills/liftosaur-program-creator/references/reuse-and-templates.md
 - Completed in 0.0s

> Now I have everything. Let me build the full 5-week program with deload on week 5.
TODO:
[ ] Map all exercises to built-in names and resolve swaps
[ ] Draft weeks 1-4 (working weeks) with all 3 days
[ ] Draft week 5 (deload) with 70% loads and progress: none
[ ] Validate preflight checklist and write final file - Completed in 0.2s

TODO:
[x] Map all exercises to built-in names and resolve swaps
[ ] Draft weeks 1-4 (working weeks) with all 3 days - Completed in 0.1s

> Now let me draft the full program. I'll use week ranges [1-4] for working weeks and week 5 for deload. For deload, I'll use explicit weights at 70% of starting weights.

Deload weights (70% of starting, rounded to nearest 0.5kg):
- Squat: 50 × 0.7 = 35kg
- Bench: 40 × 0.7 = 28kg → 28kg
- Deadlift: 60 × 0.7 = 42kg
- OHP: 30 × 0.7 = 21kg
- Romanian Deadlift: 45 × 0.7 = 31.5kg → 31.5kg
- Hip Thrust: 25 × 0.7 = 17.5kg
- Bent Over Row: 25 × 0.7 = 17.5kg
- Bulgarian Split Squat: 25 × 0.7 = 17.5kg
- Good Morning: 25 × 0.7 = 17.5kg
- Bench Press Close Grip: 25 × 0.7 = 17.5kg
- Legs Up Bench Press: 25 × 0.7 = 17.5kg
- Skullcrusher, Barbell: 25 × 0.7 = 17.5kg
- rack: Deadlift: 60 × 0.7 = 42kg
- Stiff Leg Deadlift: 45 × 0.7 = 31.5kg
- Pendlay Row: 25 × 0.7 = 17.5kg
- Step up, Barbell: 25 × 0.7 = 17.5kg

Now let me write the program file:
TODO:
[x] Draft weeks 1-4 (working weeks) with all 3 days
[ ] Draft week 5 (deload) with 70% loads and progress: none - Completed in 0.5s

TODO:
[x] Draft week 5 (deload) with 70% loads and progress: none
[ ] Validate preflight checklist and write final file - Completed in 0.2s

> Now let me run the preflight checklist mentally before writing:

Preflight:
- ✅ All separators use / style consistently
- ✅ No 3x60s timed rep tokens — using numeric (3x45, 3x40, 2x30, 3x10, 3x25)
- ✅ progress: lp(1kg) for compounds, lp(1kg, 2) for accessories
- ✅ Week 5 uses progress: none with explicit kg loads
- ✅ AMRAP Push-Up: 3x1+
- ✅ All exercise names verified against exercise-list.md
- ✅ Swaps noted: Side Plank (Wall Sit), Legs Up Bench Press (Floor Press), Reverse Crunch (Dead Bug), V Up (Hollow Body Hold), rack: Deadlift (Rack Pull)
- ✅ rack: Deadlift label separates it from main Deadlift identity — different progression
- ✅ Units: all kg, no mixing
- ✅ Template lines not needed (no reuse across days needed for this structure)
- ✅ Back Extension, Bodyweight is in the list
- ✅ Glute Bridge (no equipment suffix) is in the list for bodyweight
- ✅ Superman is in the list
- ✅ Reverse Hyperextension is in the list
I will run the following command: find "/Volumes/workplace/obsidian-vaults/Obsidian Vault/02 - Projects" -type d | head -20 (using tool: shell)
Purpose: Find projects folder structure
 - Completed in 0.629s

I'll create the following file: /Volumes/workplace/obsidian-vaults/Obsidian Vault/04 - Knowledge/anatoly-home-powerbuilding.liftosaur (using tool: write)
Purpose: Anatoly Home Powerbuilding Liftosaur program — 5-week cycle, 3 days/week

Creating: /Volumes/workplace/obsidian-vaults/Obsidian Vault/04 - Knowledge/anatoly-home-powerbuilding.liftosaur
 - Completed in 0.5s

TODO:
[x] Map all exercises to built-in names and resolve swaps
[x] Draft weeks 1-4 (working weeks) with all 3 days
[x] Draft week 5 (deload) with 70% loads and progress: none
[x] Validate preflight checklist and write final file - Completed in 0.3s

> Done. File saved to 04 - Knowledge/anatoly-home-powerbuilding.liftosaur.

This is the program it came up with (playground seems empty)

# Anatoly Home Powerbuilding

## Week 1
### Day 1 (Monday — Squat Focus)
// Warm-up: 10 min joint mobility and bodyweight movement
Squat / 4x5 50kg 240s / progress: lp(1kg)
Romanian Deadlift, Barbell / 3x8 45kg 180s / progress: lp(1kg, 2)
Hip Thrust / 3x12 25kg 90s / progress: lp(1kg, 2)
Bent Over Row / 3x10 25kg 90s / progress: lp(1kg, 2)
// Per leg — set up rear foot on bench
Bulgarian Split Squat / 3x10 25kg 90s / progress: lp(1kg, 2)
Good Morning / 3x12 25kg 90s / progress: lp(1kg, 2)
// Swap: Wall Sit → Side Plank (timed hold, reps = seconds)
Side Plank / 3x45 90s / progress: none
// Reps = seconds held
Plank / 3x40 60s / progress: none
Glute Bridge / 2x30 60s / progress: none

### Day 2 (Wednesday — Bench Focus)
// Warm-up: 10 min shoulder mobility and push-up prep
Bench Press / 4x5 40kg 240s / progress: lp(1kg)
Overhead Press / 3x5 30kg 180s / progress: lp(1kg)
Bench Press Close Grip / 3x10 25kg 90s / progress: lp(1kg, 2)
Bent Over Row / 3x10 25kg 90s / progress: lp(1kg, 2)
// Swap: Floor Press → Legs Up Bench Press
Legs Up Bench Press / 3x12 25kg 90s / progress: lp(1kg, 2)
Skullcrusher, Barbell / 3x12 25kg 90s / progress: lp(1kg, 2)
// AMRAP — log all reps completed
Push Up / 3x1+ 60s / progress: none
Bench Dip / 3x12 60s / progress: none
// Swap: Dead Bug → Reverse Crunch
Reverse Crunch / 3x10 60s / progress: none

### Day 3 (Friday — Deadlift Focus)
// Warm-up: 10 min hip hinge mobility and lower back activation
Deadlift / 4x5 60kg 240s / progress: lp(1kg)
// Swap: Rack Pull → Deadlift with label (partial ROM, set bar at knee height)
rack: Deadlift / 3x5 60kg 180s / progress: lp(1kg, 2)
Stiff Leg Deadlift / 3x8 45kg 90s / progress: lp(1kg, 2)
Pendlay Row / 3x10 25kg 90s / progress: lp(1kg, 2)
// Per leg — step onto flat bench
Step up, Barbell / 3x8 25kg 90s / progress: lp(1kg, 2)
Back Extension, Bodyweight / 3x15 90s / progress: none
// Reps = seconds held per rep (3 sec hold each)
Superman / 3x10 60s / progress: none
Reverse Hyperextension / 3x15 60s / progress: none
// Swap: Hollow Body Hold → V Up (reps = seconds held)
V Up / 3x25 60s / progress: none

## Week 2
### Day 1 (Monday — Squat Focus)
// Warm-up: 10 min joint mobility and bodyweight movement
Squat / 4x5 51kg 240s / progress: lp(1kg)
Romanian Deadlift, Barbell / 3x8 45kg 180s / progress: lp(1kg, 2)
Hip Thrust / 3x12 25kg 90s / progress: lp(1kg, 2)
Bent Over Row / 3x10 25kg 90s / progress: lp(1kg, 2)
// Per leg — set up rear foot on bench
Bulgarian Split Squat / 3x10 25kg 90s / progress: lp(1kg, 2)
Good Morning / 3x12 25kg 90s / progress: lp(1kg, 2)
Side Plank / 3x45 90s / progress: none
Plank / 3x40 60s / progress: none
Glute Bridge / 2x30 60s / progress: none

### Day 2 (Wednesday — Bench Focus)
// Warm-up: 10 min shoulder mobility and push-up prep
Bench Press / 4x5 41kg 240s / progress: lp(1kg)
Overhead Press / 3x5 31kg 180s / progress: lp(1kg)
Bench Press Close Grip / 3x10 25kg 90s / progress: lp(1kg, 2)
Bent Over Row / 3x10 25kg 90s / progress: lp(1kg, 2)
Legs Up Bench Press / 3x12 25kg 90s / progress: lp(1kg, 2)
Skullcrusher, Barbell / 3x12 25kg 90s / progress: lp(1kg, 2)
Push Up / 3x1+ 60s / progress: none
Bench Dip / 3x12 60s / progress: none
Reverse Crunch / 3x10 60s / progress: none

### Day 3 (Friday — Deadlift Focus)
// Warm-up: 10 min hip hinge mobility and lower back activation
Deadlift / 4x5 61kg 240s / progress: lp(1kg)
rack: Deadlift / 3x5 60kg 180s / progress: lp(1kg, 2)
Stiff Leg Deadlift / 3x8 45kg 90s / progress: lp(1kg, 2)
Pendlay Row / 3x10 25kg 90s / progress: lp(1kg, 2)
// Per leg — step onto flat bench
Step up, Barbell / 3x8 25kg 90s / progress: lp(1kg, 2)
Back Extension, Bodyweight / 3x15 90s / progress: none
Superman / 3x10 60s / progress: none
Reverse Hyperextension / 3x15 60s / progress: none
V Up / 3x25 60s / progress: none

## Week 3
### Day 1 (Monday — Squat Focus)
// Warm-up: 10 min joint mobility and bodyweight movement
Squat / 4x5 52kg 240s / progress: lp(1kg)
Romanian Deadlift, Barbell / 3x8 46kg 180s / progress: lp(1kg, 2)
Hip Thrust / 3x12 26kg 90s / progress: lp(1kg, 2)
Bent Over Row / 3x10 26kg 90s / progress: lp(1kg, 2)
// Per leg — set up rear foot on bench
Bulgarian Split Squat / 3x10 26kg 90s / progress: lp(1kg, 2)
Good Morning / 3x12 26kg 90s / progress: lp(1kg, 2)
Side Plank / 3x45 90s / progress: none
Plank / 3x40 60s / progress: none
Glute Bridge / 2x30 60s / progress: none

### Day 2 (Wednesday — Bench Focus)
// Warm-up: 10 min shoulder mobility and push-up prep
Bench Press / 4x5 42kg 240s / progress: lp(1kg)
Overhead Press / 3x5 32kg 180s / progress: lp(1kg)
Bench Press Close Grip / 3x10 26kg 90s / progress: lp(1kg, 2)
Bent Over Row / 3x10 26kg 90s / progress: lp(1kg, 2)
Legs Up Bench Press / 3x12 26kg 90s / progress: lp(1kg, 2)
Skullcrusher, Barbell / 3x12 26kg 90s / progress: lp(1kg, 2)
Push Up / 3x1+ 60s / progress: none
Bench Dip / 3x12 60s / progress: none
Reverse Crunch / 3x10 60s / progress: none

### Day 3 (Friday — Deadlift Focus)
// Warm-up: 10 min hip hinge mobility and lower back activation
Deadlift / 4x5 62kg 240s / progress: lp(1kg)
rack: Deadlift / 3x5 61kg 180s / progress: lp(1kg, 2)
Stiff Leg Deadlift / 3x8 46kg 90s / progress: lp(1kg, 2)
Pendlay Row / 3x10 26kg 90s / progress: lp(1kg, 2)
// Per leg — step onto flat bench
Step up, Barbell / 3x8 26kg 90s / progress: lp(1kg, 2)
Back Extension, Bodyweight / 3x15 90s / progress: none
Superman / 3x10 60s / progress: none
Reverse Hyperextension / 3x15 60s / progress: none
V Up / 3x25 60s / progress: none

## Week 4
### Day 1 (Monday — Squat Focus)
// Warm-up: 10 min joint mobility and bodyweight movement
Squat / 4x5 53kg 240s / progress: lp(1kg)
Romanian Deadlift, Barbell / 3x8 47kg 180s / progress: lp(1kg, 2)
Hip Thrust / 3x12 27kg 90s / progress: lp(1kg, 2)
Bent Over Row / 3x10 27kg 90s / progress: lp(1kg, 2)
// Per leg — set up rear foot on bench
Bulgarian Split Squat / 3x10 27kg 90s / progress: lp(1kg, 2)
Good Morning / 3x12 27kg 90s / progress: lp(1kg, 2)
Side Plank / 3x45 90s / progress: none
Plank / 3x40 60s / progress: none
Glute Bridge / 2x30 60s / progress: none

### Day 2 (Wednesday — Bench Focus)
// Warm-up: 10 min shoulder mobility and push-up prep
Bench Press / 4x5 43kg 240s / progress: lp(1kg)
Overhead Press / 3x5 33kg 180s / progress: lp(1kg)
Bench Press Close Grip / 3x10 27kg 90s / progress: lp(1kg, 2)
Bent Over Row / 3x10 27kg 90s / progress: lp(1kg, 2)
Legs Up Bench Press / 3x12 27kg 90s / progress: lp(1kg, 2)
Skullcrusher, Barbell / 3x12 27kg 90s / progress: lp(1kg, 2)
Push Up / 3x1+ 60s / progress: none
Bench Dip / 3x12 60s / progress: none
Reverse Crunch / 3x10 60s / progress: none

### Day 3 (Friday — Deadlift Focus)
// Warm-up: 10 min hip hinge mobility and lower back activation
Deadlift / 4x5 63kg 240s / progress: lp(1kg)
rack: Deadlift / 3x5 62kg 180s / progress: lp(1kg, 2)
Stiff Leg Deadlift / 3x8 47kg 90s / progress: lp(1kg, 2)
Pendlay Row / 3x10 27kg 90s / progress: lp(1kg, 2)
// Per leg — step onto flat bench
Step up, Barbell / 3x8 27kg 90s / progress: lp(1kg, 2)
Back Extension, Bodyweight / 3x15 90s / progress: none
Superman / 3x10 60s / progress: none
Reverse Hyperextension / 3x15 60s / progress: none
V Up / 3x25 60s / progress: none

## Week 5 (Deload — 70% load, same sets/reps)
### Day 1 (Monday — Squat Focus)
// DELOAD WEEK — 70% of starting weights, stop well short of failure
Squat / 4x5 35kg 240s / progress: none
Romanian Deadlift, Barbell / 3x8 31.5kg 180s / progress: none
Hip Thrust / 3x12 17.5kg 90s / progress: none
Bent Over Row / 3x10 17.5kg 90s / progress: none
Bulgarian Split Squat / 3x10 17.5kg 90s / progress: none
Good Morning / 3x12 17.5kg 90s / progress: none
Side Plank / 3x45 90s / progress: none
Plank / 3x40 60s / progress: none
Glute Bridge / 2x30 60s / progress: none

### Day 2 (Wednesday — Bench Focus)
// DELOAD WEEK — 70% of starting weights, stop well short of failure
Bench Press / 4x5 28kg 240s / progress: none
Overhead Press / 3x5 21kg 180s / progress: none
Bench Press Close Grip / 3x10 17.5kg 90s / progress: none
Bent Over Row / 3x10 17.5kg 90s / progress: none
Legs Up Bench Press / 3x12 17.5kg 90s / progress: none
Skullcrusher, Barbell / 3x12 17.5kg 90s / progress: none
Push Up / 3x1+ 60s / progress: none
Bench Dip / 3x12 60s / progress: none
Reverse Crunch / 3x10 60s / progress: none

### Day 3 (Friday — Deadlift Focus)
// DELOAD WEEK — 70% of starting weights, stop well short of failure
Deadlift / 4x5 42kg 240s / progress: none
rack: Deadlift / 3x5 42kg 180s / progress: none
Stiff Leg Deadlift / 3x8 31.5kg 90s / progress: none
Pendlay Row / 3x10 17.5kg 90s / progress: none
Step up, Barbell / 3x8 17.5kg 90s / progress: none
Back Extension, Bodyweight / 3x15 90s / progress: none
Superman / 3x10 60s / progress: none
Reverse Hyperextension / 3x15 60s / progress: none
V Up / 3x25 60s / progress: none