powerlift.ing — AI assistant guide

If a user says “make me a workout for powerlift.ing”, they usually want a program that can be opened in powerlift.ing via a share link.

How powerlift.ing works
- powerlift.ing is stateless and client-only.
- Workout programs are stored entirely inside the share URL.
- URL formats:
  - https://powerlift.ing/p/<STATE>
  - https://powerlift.ing/#/p/<STATE>

Encoding steps (v1)
1) Create a JSON object for the program state (schema below).
2) JSON.stringify it.
3) Compress with lz-string: compressToUint8Array(json).
4) Convert bytes -> base64, then base64url-encode:
   - replace '+' with '-', '/' with '_'
   - remove '=' padding
5) Append to https://powerlift.ing/p/<STATE>

Important constraint
- Do not output a fake /p/<STATE> URL without performing compression.
- If you can’t execute code, output:
  - the program (human readable)
  - the JSON
  - a short browser-console snippet that generates the real URL on powerlift.ing

Defaults (if user doesn’t specify)
- Units: kg
- Frequency: 3 days/week
- Duration: 4 weeks
- Audience: general population

Program state schema (v1)
{
  "v": 1,
  "u": "lb" | "kg",
  "c": [{ "n": "Meso 1" }, ...],
  "weeks": [
    {
      "c": 0,
      "days": [
        {
          "label": "DAY 1 - MON",
          "rows": [
            { "ex": "", "mode": "", "sets": "", "reps": "", "load": "", "pct": "", "rpe": "", "rest": "" }
          ]
        }
      ]
    }
  ]
}

Example program JSON (3 days/week, 4 weeks, kg)
{
  "v": 1,
  "u": "kg",
  "c": [{ "n": "Meso 1" }],
  "weeks": [
    {
      "c": 0,
      "days": [
        {
          "label": "DAY 1 - MON",
          "rows": [
            { "ex": "Squat", "mode": "High bar", "sets": "4", "reps": "5", "load": "", "pct": "", "rpe": "7.5", "rest": "03:00" },
            { "ex": "Bench Press", "mode": "", "sets": "4", "reps": "6", "load": "", "pct": "", "rpe": "7.5", "rest": "02:30" },
            { "ex": "Row", "mode": "Chest-supported", "sets": "3", "reps": "10", "load": "", "pct": "", "rpe": "8", "rest": "02:00" }
          ]
        },
        {
          "label": "DAY 2 - WED",
          "rows": [
            { "ex": "Deadlift", "mode": "", "sets": "3", "reps": "5", "load": "", "pct": "", "rpe": "7.5", "rest": "03:30" },
            { "ex": "Overhead Press", "mode": "", "sets": "3", "reps": "8", "load": "", "pct": "", "rpe": "8", "rest": "02:00" },
            { "ex": "Lat Pulldown", "mode": "", "sets": "3", "reps": "10", "load": "", "pct": "", "rpe": "8", "rest": "02:00" }
          ]
        },
        {
          "label": "DAY 3 - FRI",
          "rows": [
            { "ex": "Squat", "mode": "Paused (2s)", "sets": "3", "reps": "4", "load": "", "pct": "", "rpe": "8", "rest": "03:00" },
            { "ex": "Bench Press", "mode": "Paused (1s)", "sets": "3", "reps": "5", "load": "", "pct": "", "rpe": "8", "rest": "02:30" },
            { "ex": "Romanian Deadlift", "mode": "", "sets": "3", "reps": "8", "load": "", "pct": "", "rpe": "8", "rest": "02:30" }
          ]
        }
      ]
    },
    {
      "c": 0,
      "days": [
        {
          "label": "DAY 1 - MON",
          "rows": [
            { "ex": "Squat", "mode": "High bar", "sets": "4", "reps": "5", "load": "", "pct": "", "rpe": "8", "rest": "03:00" },
            { "ex": "Bench Press", "mode": "", "sets": "4", "reps": "6", "load": "", "pct": "", "rpe": "8", "rest": "02:30" },
            { "ex": "Row", "mode": "Chest-supported", "sets": "3", "reps": "10", "load": "", "pct": "", "rpe": "8", "rest": "02:00" }
          ]
        },
        {
          "label": "DAY 2 - WED",
          "rows": [
            { "ex": "Deadlift", "mode": "", "sets": "3", "reps": "5", "load": "", "pct": "", "rpe": "8", "rest": "03:30" },
            { "ex": "Overhead Press", "mode": "", "sets": "3", "reps": "8", "load": "", "pct": "", "rpe": "8.5", "rest": "02:00" },
            { "ex": "Lat Pulldown", "mode": "", "sets": "3", "reps": "10", "load": "", "pct": "", "rpe": "8", "rest": "02:00" }
          ]
        },
        {
          "label": "DAY 3 - FRI",
          "rows": [
            { "ex": "Squat", "mode": "Paused (2s)", "sets": "3", "reps": "4", "load": "", "pct": "", "rpe": "8.5", "rest": "03:00" },
            { "ex": "Bench Press", "mode": "Paused (1s)", "sets": "3", "reps": "5", "load": "", "pct": "", "rpe": "8.5", "rest": "02:30" },
            { "ex": "Romanian Deadlift", "mode": "", "sets": "3", "reps": "8", "load": "", "pct": "", "rpe": "8", "rest": "02:30" }
          ]
        }
      ]
    },
    {
      "c": 0,
      "days": [
        {
          "label": "DAY 1 - MON",
          "rows": [
            { "ex": "Squat", "mode": "High bar", "sets": "4", "reps": "4", "load": "", "pct": "", "rpe": "8.5", "rest": "03:00" },
            { "ex": "Bench Press", "mode": "", "sets": "4", "reps": "5", "load": "", "pct": "", "rpe": "8.5", "rest": "02:30" },
            { "ex": "Row", "mode": "Chest-supported", "sets": "3", "reps": "10", "load": "", "pct": "", "rpe": "8.5", "rest": "02:00" }
          ]
        },
        {
          "label": "DAY 2 - WED",
          "rows": [
            { "ex": "Deadlift", "mode": "", "sets": "3", "reps": "4", "load": "", "pct": "", "rpe": "8.5", "rest": "03:30" },
            { "ex": "Overhead Press", "mode": "", "sets": "3", "reps": "6", "load": "", "pct": "", "rpe": "8.5", "rest": "02:00" },
            { "ex": "Lat Pulldown", "mode": "", "sets": "3", "reps": "10", "load": "", "pct": "", "rpe": "8", "rest": "02:00" }
          ]
        },
        {
          "label": "DAY 3 - FRI",
          "rows": [
            { "ex": "Squat", "mode": "Paused (2s)", "sets": "3", "reps": "3", "load": "", "pct": "", "rpe": "9", "rest": "03:00" },
            { "ex": "Bench Press", "mode": "Paused (1s)", "sets": "3", "reps": "4", "load": "", "pct": "", "rpe": "9", "rest": "02:30" },
            { "ex": "Romanian Deadlift", "mode": "", "sets": "3", "reps": "8", "load": "", "pct": "", "rpe": "8.5", "rest": "02:30" }
          ]
        }
      ]
    },
    {
      "c": 0,
      "days": [
        {
          "label": "DAY 1 - MON",
          "rows": [
            { "ex": "Squat", "mode": "High bar", "sets": "3", "reps": "3", "load": "", "pct": "", "rpe": "9", "rest": "03:00" },
            { "ex": "Bench Press", "mode": "", "sets": "3", "reps": "4", "load": "", "pct": "", "rpe": "9", "rest": "02:30" },
            { "ex": "Row", "mode": "Chest-supported", "sets": "2", "reps": "10", "load": "", "pct": "", "rpe": "8", "rest": "02:00" }
          ]
        },
        {
          "label": "DAY 2 - WED",
          "rows": [
            { "ex": "Deadlift", "mode": "", "sets": "2", "reps": "3", "load": "", "pct": "", "rpe": "9", "rest": "03:30" },
            { "ex": "Overhead Press", "mode": "", "sets": "3", "reps": "6", "load": "", "pct": "", "rpe": "8.5", "rest": "02:00" },
            { "ex": "Lat Pulldown", "mode": "", "sets": "2", "reps": "10", "load": "", "pct": "", "rpe": "8", "rest": "02:00" }
          ]
        },
        {
          "label": "DAY 3 - FRI",
          "rows": [
            { "ex": "Squat", "mode": "Paused (2s)", "sets": "2", "reps": "3", "load": "", "pct": "", "rpe": "9", "rest": "03:00" },
            { "ex": "Bench Press", "mode": "Paused (1s)", "sets": "2", "reps": "3", "load": "", "pct": "", "rpe": "9", "rest": "02:30" },
            { "ex": "Romanian Deadlift", "mode": "", "sets": "2", "reps": "8", "load": "", "pct": "", "rpe": "8", "rest": "02:30" }
          ]
        }
      ]
    }
  ]
}

Full schema example (multiple mesocycles, 4 weeks each, 4 days/week)

Notes:
- `c` is the mesocycle list (names).
- Each week has `c` = mesocycle index (0-based).
- 4-day preset uses: MON, TUE, THU, FRI.
- This example intentionally mixes `load` and `%1RM` usage to show both fields.

{
  "v": 1,
  "u": "kg",
  "c": [{ "n": "Hypertrophy" }, { "n": "Strength" }],
  "weeks": [
    { "c": 0, "days": [
      { "label": "DAY 1 - MON", "rows": [
        { "ex": "Squat", "mode": "High bar", "sets": "4", "reps": "8", "load": "100", "pct": "", "rpe": "7.5", "rest": "03:00" },
        { "ex": "Bench Press", "mode": "", "sets": "4", "reps": "8", "load": "70", "pct": "", "rpe": "7.5", "rest": "02:30" },
        { "ex": "Lat Pulldown", "mode": "", "sets": "3", "reps": "12", "load": "", "pct": "", "rpe": "8", "rest": "02:00" }
      ]},
      { "label": "DAY 2 - TUE", "rows": [
        { "ex": "Deadlift", "mode": "", "sets": "3", "reps": "6", "load": "140", "pct": "", "rpe": "7.5", "rest": "03:30" },
        { "ex": "Overhead Press", "mode": "", "sets": "3", "reps": "10", "load": "", "pct": "", "rpe": "8", "rest": "02:00" },
        { "ex": "Split Squat", "mode": "", "sets": "3", "reps": "10", "load": "", "pct": "", "rpe": "8", "rest": "02:00" }
      ]},
      { "label": "DAY 3 - THU", "rows": [
        { "ex": "Bench Press", "mode": "Paused (1s)", "sets": "4", "reps": "6", "load": "", "pct": "75", "rpe": "8", "rest": "02:30" },
        { "ex": "Squat", "mode": "Tempo", "sets": "3", "reps": "6", "load": "", "pct": "70", "rpe": "8", "rest": "03:00" },
        { "ex": "Row", "mode": "Chest-supported", "sets": "3", "reps": "10", "load": "", "pct": "", "rpe": "8", "rest": "02:00" }
      ]},
      { "label": "DAY 4 - FRI", "rows": [
        { "ex": "Deadlift", "mode": "Paused (1s)", "sets": "3", "reps": "5", "load": "", "pct": "75", "rpe": "8", "rest": "03:30" },
        { "ex": "Bench Press", "mode": "Close grip", "sets": "3", "reps": "8", "load": "", "pct": "", "rpe": "8", "rest": "02:30" },
        { "ex": "Hamstring Curl", "mode": "", "sets": "3", "reps": "12", "load": "", "pct": "", "rpe": "8", "rest": "01:30" }
      ]}
    ]},
    { "c": 0, "days": [
      { "label": "DAY 1 - MON", "rows": [
        { "ex": "Squat", "mode": "High bar", "sets": "4", "reps": "8", "load": "102", "pct": "", "rpe": "8", "rest": "03:00" },
        { "ex": "Bench Press", "mode": "", "sets": "4", "reps": "8", "load": "72", "pct": "", "rpe": "8", "rest": "02:30" },
        { "ex": "Lat Pulldown", "mode": "", "sets": "3", "reps": "12", "load": "", "pct": "", "rpe": "8", "rest": "02:00" }
      ]},
      { "label": "DAY 2 - TUE", "rows": [
        { "ex": "Deadlift", "mode": "", "sets": "3", "reps": "6", "load": "145", "pct": "", "rpe": "8", "rest": "03:30" },
        { "ex": "Overhead Press", "mode": "", "sets": "3", "reps": "10", "load": "", "pct": "", "rpe": "8", "rest": "02:00" },
        { "ex": "Split Squat", "mode": "", "sets": "3", "reps": "10", "load": "", "pct": "", "rpe": "8", "rest": "02:00" }
      ]},
      { "label": "DAY 3 - THU", "rows": [
        { "ex": "Bench Press", "mode": "Paused (1s)", "sets": "4", "reps": "6", "load": "", "pct": "77", "rpe": "8.5", "rest": "02:30" },
        { "ex": "Squat", "mode": "Tempo", "sets": "3", "reps": "6", "load": "", "pct": "72", "rpe": "8.5", "rest": "03:00" },
        { "ex": "Row", "mode": "Chest-supported", "sets": "3", "reps": "10", "load": "", "pct": "", "rpe": "8", "rest": "02:00" }
      ]},
      { "label": "DAY 4 - FRI", "rows": [
        { "ex": "Deadlift", "mode": "Paused (1s)", "sets": "3", "reps": "5", "load": "", "pct": "77", "rpe": "8.5", "rest": "03:30" },
        { "ex": "Bench Press", "mode": "Close grip", "sets": "3", "reps": "8", "load": "", "pct": "", "rpe": "8", "rest": "02:30" },
        { "ex": "Hamstring Curl", "mode": "", "sets": "3", "reps": "12", "load": "", "pct": "", "rpe": "8", "rest": "01:30" }
      ]}
    ]},
    { "c": 0, "days": [
      { "label": "DAY 1 - MON", "rows": [
        { "ex": "Squat", "mode": "High bar", "sets": "4", "reps": "6", "load": "105", "pct": "", "rpe": "8.5", "rest": "03:00" },
        { "ex": "Bench Press", "mode": "", "sets": "4", "reps": "6", "load": "75", "pct": "", "rpe": "8.5", "rest": "02:30" },
        { "ex": "Lat Pulldown", "mode": "", "sets": "3", "reps": "10", "load": "", "pct": "", "rpe": "8", "rest": "02:00" }
      ]},
      { "label": "DAY 2 - TUE", "rows": [
        { "ex": "Deadlift", "mode": "", "sets": "3", "reps": "5", "load": "150", "pct": "", "rpe": "8.5", "rest": "03:30" },
        { "ex": "Overhead Press", "mode": "", "sets": "3", "reps": "8", "load": "", "pct": "", "rpe": "8.5", "rest": "02:00" },
        { "ex": "Split Squat", "mode": "", "sets": "3", "reps": "8", "load": "", "pct": "", "rpe": "8", "rest": "02:00" }
      ]},
      { "label": "DAY 3 - THU", "rows": [
        { "ex": "Bench Press", "mode": "Paused (1s)", "sets": "4", "reps": "5", "load": "", "pct": "80", "rpe": "8.5", "rest": "02:30" },
        { "ex": "Squat", "mode": "Tempo", "sets": "3", "reps": "5", "load": "", "pct": "75", "rpe": "8.5", "rest": "03:00" },
        { "ex": "Row", "mode": "Chest-supported", "sets": "3", "reps": "10", "load": "", "pct": "", "rpe": "8", "rest": "02:00" }
      ]},
      { "label": "DAY 4 - FRI", "rows": [
        { "ex": "Deadlift", "mode": "Paused (1s)", "sets": "3", "reps": "4", "load": "", "pct": "80", "rpe": "8.5", "rest": "03:30" },
        { "ex": "Bench Press", "mode": "Close grip", "sets": "3", "reps": "6", "load": "", "pct": "", "rpe": "8.5", "rest": "02:30" },
        { "ex": "Hamstring Curl", "mode": "", "sets": "3", "reps": "10", "load": "", "pct": "", "rpe": "8", "rest": "01:30" }
      ]}
    ]},
    { "c": 0, "days": [
      { "label": "DAY 1 - MON", "rows": [
        { "ex": "Squat", "mode": "High bar", "sets": "3", "reps": "6", "load": "107", "pct": "", "rpe": "9", "rest": "03:00" },
        { "ex": "Bench Press", "mode": "", "sets": "3", "reps": "6", "load": "77", "pct": "", "rpe": "9", "rest": "02:30" },
        { "ex": "Lat Pulldown", "mode": "", "sets": "2", "reps": "10", "load": "", "pct": "", "rpe": "8", "rest": "02:00" }
      ]},
      { "label": "DAY 2 - TUE", "rows": [
        { "ex": "Deadlift", "mode": "", "sets": "2", "reps": "5", "load": "155", "pct": "", "rpe": "9", "rest": "03:30" },
        { "ex": "Overhead Press", "mode": "", "sets": "2", "reps": "8", "load": "", "pct": "", "rpe": "8.5", "rest": "02:00" },
        { "ex": "Split Squat", "mode": "", "sets": "2", "reps": "8", "load": "", "pct": "", "rpe": "8", "rest": "02:00" }
      ]},
      { "label": "DAY 3 - THU", "rows": [
        { "ex": "Bench Press", "mode": "Paused (1s)", "sets": "3", "reps": "5", "load": "", "pct": "82", "rpe": "9", "rest": "02:30" },
        { "ex": "Squat", "mode": "Tempo", "sets": "2", "reps": "5", "load": "", "pct": "77", "rpe": "8.5", "rest": "03:00" },
        { "ex": "Row", "mode": "Chest-supported", "sets": "2", "reps": "10", "load": "", "pct": "", "rpe": "8", "rest": "02:00" }
      ]},
      { "label": "DAY 4 - FRI", "rows": [
        { "ex": "Deadlift", "mode": "Paused (1s)", "sets": "2", "reps": "4", "load": "", "pct": "82", "rpe": "9", "rest": "03:30" },
        { "ex": "Bench Press", "mode": "Close grip", "sets": "2", "reps": "6", "load": "", "pct": "", "rpe": "8.5", "rest": "02:30" },
        { "ex": "Hamstring Curl", "mode": "", "sets": "2", "reps": "10", "load": "", "pct": "", "rpe": "8", "rest": "01:30" }
      ]}
    ]},

    { "c": 1, "days": [
      { "label": "DAY 1 - MON", "rows": [
        { "ex": "Squat", "mode": "", "sets": "4", "reps": "5", "load": "", "pct": "80", "rpe": "7.5", "rest": "03:30" },
        { "ex": "Bench Press", "mode": "", "sets": "4", "reps": "5", "load": "", "pct": "80", "rpe": "7.5", "rest": "03:00" },
        { "ex": "Row", "mode": "", "sets": "3", "reps": "8", "load": "", "pct": "", "rpe": "8", "rest": "02:00" }
      ]},
      { "label": "DAY 2 - TUE", "rows": [
        { "ex": "Deadlift", "mode": "", "sets": "3", "reps": "4", "load": "", "pct": "80", "rpe": "7.5", "rest": "04:00" },
        { "ex": "Overhead Press", "mode": "", "sets": "3", "reps": "6", "load": "", "pct": "", "rpe": "8", "rest": "02:30" },
        { "ex": "Hamstring Curl", "mode": "", "sets": "3", "reps": "10", "load": "", "pct": "", "rpe": "8", "rest": "01:30" }
      ]},
      { "label": "DAY 3 - THU", "rows": [
        { "ex": "Bench Press", "mode": "Paused (1s)", "sets": "3", "reps": "4", "load": "", "pct": "82", "rpe": "8", "rest": "03:00" },
        { "ex": "Squat", "mode": "Paused (2s)", "sets": "3", "reps": "3", "load": "", "pct": "78", "rpe": "8", "rest": "03:30" },
        { "ex": "Lat Pulldown", "mode": "", "sets": "3", "reps": "10", "load": "", "pct": "", "rpe": "8", "rest": "02:00" }
      ]},
      { "label": "DAY 4 - FRI", "rows": [
        { "ex": "Deadlift", "mode": "Paused (1s)", "sets": "2", "reps": "3", "load": "", "pct": "82", "rpe": "8", "rest": "04:00" },
        { "ex": "Bench Press", "mode": "Close grip", "sets": "3", "reps": "6", "load": "", "pct": "", "rpe": "8", "rest": "02:30" },
        { "ex": "Split Squat", "mode": "", "sets": "3", "reps": "8", "load": "", "pct": "", "rpe": "8", "rest": "02:00" }
      ]}
    ]},
    { "c": 1, "days": [
      { "label": "DAY 1 - MON", "rows": [
        { "ex": "Squat", "mode": "", "sets": "4", "reps": "4", "load": "", "pct": "83", "rpe": "8", "rest": "03:30" },
        { "ex": "Bench Press", "mode": "", "sets": "4", "reps": "4", "load": "", "pct": "83", "rpe": "8", "rest": "03:00" },
        { "ex": "Row", "mode": "", "sets": "3", "reps": "8", "load": "", "pct": "", "rpe": "8", "rest": "02:00" }
      ]},
      { "label": "DAY 2 - TUE", "rows": [
        { "ex": "Deadlift", "mode": "", "sets": "3", "reps": "3", "load": "", "pct": "83", "rpe": "8", "rest": "04:00" },
        { "ex": "Overhead Press", "mode": "", "sets": "3", "reps": "6", "load": "", "pct": "", "rpe": "8.5", "rest": "02:30" },
        { "ex": "Hamstring Curl", "mode": "", "sets": "3", "reps": "10", "load": "", "pct": "", "rpe": "8", "rest": "01:30" }
      ]},
      { "label": "DAY 3 - THU", "rows": [
        { "ex": "Bench Press", "mode": "Paused (1s)", "sets": "3", "reps": "3", "load": "", "pct": "85", "rpe": "8.5", "rest": "03:00" },
        { "ex": "Squat", "mode": "Paused (2s)", "sets": "3", "reps": "3", "load": "", "pct": "80", "rpe": "8.5", "rest": "03:30" },
        { "ex": "Lat Pulldown", "mode": "", "sets": "3", "reps": "10", "load": "", "pct": "", "rpe": "8", "rest": "02:00" }
      ]},
      { "label": "DAY 4 - FRI", "rows": [
        { "ex": "Deadlift", "mode": "Paused (1s)", "sets": "2", "reps": "3", "load": "", "pct": "85", "rpe": "8.5", "rest": "04:00" },
        { "ex": "Bench Press", "mode": "Close grip", "sets": "3", "reps": "6", "load": "", "pct": "", "rpe": "8.5", "rest": "02:30" },
        { "ex": "Split Squat", "mode": "", "sets": "3", "reps": "8", "load": "", "pct": "", "rpe": "8", "rest": "02:00" }
      ]}
    ]},
    { "c": 1, "days": [
      { "label": "DAY 1 - MON", "rows": [
        { "ex": "Squat", "mode": "", "sets": "4", "reps": "3", "load": "", "pct": "86", "rpe": "8.5", "rest": "03:30" },
        { "ex": "Bench Press", "mode": "", "sets": "4", "reps": "3", "load": "", "pct": "86", "rpe": "8.5", "rest": "03:00" },
        { "ex": "Row", "mode": "", "sets": "3", "reps": "8", "load": "", "pct": "", "rpe": "8", "rest": "02:00" }
      ]},
      { "label": "DAY 2 - TUE", "rows": [
        { "ex": "Deadlift", "mode": "", "sets": "3", "reps": "2", "load": "", "pct": "86", "rpe": "8.5", "rest": "04:00" },
        { "ex": "Overhead Press", "mode": "", "sets": "3", "reps": "5", "load": "", "pct": "", "rpe": "8.5", "rest": "02:30" },
        { "ex": "Hamstring Curl", "mode": "", "sets": "3", "reps": "10", "load": "", "pct": "", "rpe": "8", "rest": "01:30" }
      ]},
      { "label": "DAY 3 - THU", "rows": [
        { "ex": "Bench Press", "mode": "Paused (1s)", "sets": "3", "reps": "2", "load": "", "pct": "88", "rpe": "9", "rest": "03:00" },
        { "ex": "Squat", "mode": "Paused (2s)", "sets": "3", "reps": "2", "load": "", "pct": "83", "rpe": "9", "rest": "03:30" },
        { "ex": "Lat Pulldown", "mode": "", "sets": "3", "reps": "10", "load": "", "pct": "", "rpe": "8", "rest": "02:00" }
      ]},
      { "label": "DAY 4 - FRI", "rows": [
        { "ex": "Deadlift", "mode": "Paused (1s)", "sets": "2", "reps": "2", "load": "", "pct": "88", "rpe": "9", "rest": "04:00" },
        { "ex": "Bench Press", "mode": "Close grip", "sets": "2", "reps": "6", "load": "", "pct": "", "rpe": "8", "rest": "02:30" },
        { "ex": "Split Squat", "mode": "", "sets": "2", "reps": "8", "load": "", "pct": "", "rpe": "8", "rest": "02:00" }
      ]}
    ]},
    { "c": 1, "days": [
      { "label": "DAY 1 - MON", "rows": [
        { "ex": "Squat", "mode": "", "sets": "3", "reps": "2", "load": "", "pct": "90", "rpe": "9", "rest": "03:30" },
        { "ex": "Bench Press", "mode": "", "sets": "3", "reps": "2", "load": "", "pct": "90", "rpe": "9", "rest": "03:00" },
        { "ex": "Row", "mode": "", "sets": "2", "reps": "8", "load": "", "pct": "", "rpe": "8", "rest": "02:00" }
      ]},
      { "label": "DAY 2 - TUE", "rows": [
        { "ex": "Deadlift", "mode": "", "sets": "2", "reps": "2", "load": "", "pct": "90", "rpe": "9", "rest": "04:00" },
        { "ex": "Overhead Press", "mode": "", "sets": "2", "reps": "5", "load": "", "pct": "", "rpe": "8", "rest": "02:30" },
        { "ex": "Hamstring Curl", "mode": "", "sets": "2", "reps": "10", "load": "", "pct": "", "rpe": "8", "rest": "01:30" }
      ]},
      { "label": "DAY 3 - THU", "rows": [
        { "ex": "Bench Press", "mode": "Paused (1s)", "sets": "2", "reps": "2", "load": "", "pct": "92", "rpe": "9", "rest": "03:00" },
        { "ex": "Squat", "mode": "Paused (2s)", "sets": "2", "reps": "2", "load": "", "pct": "87", "rpe": "9", "rest": "03:30" },
        { "ex": "Lat Pulldown", "mode": "", "sets": "2", "reps": "10", "load": "", "pct": "", "rpe": "8", "rest": "02:00" }
      ]},
      { "label": "DAY 4 - FRI", "rows": [
        { "ex": "Deadlift", "mode": "Paused (1s)", "sets": "2", "reps": "2", "load": "", "pct": "92", "rpe": "9", "rest": "04:00" },
        { "ex": "Bench Press", "mode": "Close grip", "sets": "2", "reps": "6", "load": "", "pct": "", "rpe": "8", "rest": "02:30" },
        { "ex": "Split Squat", "mode": "", "sets": "2", "reps": "8", "load": "", "pct": "", "rpe": "8", "rest": "02:00" }
      ]}
    ]}
  ]
}

Attribution
- Creator: James L. Cowan (@jameslcowan) — https://jameslcowan.com/
- Source: https://github.com/jameslcowan/powerlift.ing