{
  "opengym_plan": 1,
  "exported": "2026-10-06",
  "name": "12-week weight loss (women, no weights)",
  "unit": "kg",
  "week": {
    "0": [
      "wlnw-e"
    ],
    "1": [
      "wlnw-a"
    ],
    "2": [
      "wlnw-b"
    ],
    "4": [
      "wlnw-c"
    ],
    "6": [
      "wlnw-d"
    ]
  },
  "routines": [
    {
      "id": "wlnw-a",
      "name": "Lower · Glutes",
      "emoji": "legs",
      "ex": [
        {
          "id": "1685",
          "sets": 2,
          "reps": 15,
          "restSec": 45
        },
        {
          "id": "3013",
          "sets": 2,
          "reps": 20,
          "restSec": 45
        },
        {
          "id": "1460",
          "sets": 2,
          "reps": 20,
          "side": true,
          "restSec": 45
        },
        {
          "id": "3236",
          "sets": 2,
          "reps": 15,
          "sg": "a1",
          "restSec": 45
        },
        {
          "id": "0710",
          "sets": 2,
          "reps": 20,
          "side": true,
          "sg": "a1",
          "restSec": 45
        },
        {
          "id": "3561",
          "sets": 2,
          "reps": 20,
          "restSec": 45
        },
        {
          "id": "0464",
          "sets": 2,
          "mode": "time",
          "sec": 30,
          "prog": "time",
          "restSec": 45
        },
        {
          "id": "3666",
          "sets": 1,
          "min": 20,
          "speed": 5.5
        }
      ]
    },
    {
      "id": "wlnw-b",
      "name": "Cardio",
      "emoji": "figureRun",
      "ex": [
        {
          "id": "3666",
          "sets": 1,
          "min": 40,
          "speed": 5.5
        },
        {
          "id": "0276",
          "sets": 2,
          "mode": "time",
          "sec": 40,
          "prog": "time",
          "restSec": 45
        }
      ]
    },
    {
      "id": "wlnw-c",
      "name": "Upper & Core",
      "emoji": "figureStrength",
      "ex": [
        {
          "id": "0662",
          "sets": 2,
          "reps": 8,
          "sg": "c1",
          "restSec": 45
        },
        {
          "id": "0499",
          "sets": 2,
          "reps": 8,
          "sg": "c1",
          "restSec": 45
        },
        {
          "id": "0129",
          "sets": 2,
          "reps": 10,
          "restSec": 45
        },
        {
          "id": "2801",
          "sets": 2,
          "reps": 12,
          "sg": "c2",
          "restSec": 45
        },
        {
          "id": "0687",
          "sets": 2,
          "reps": 20,
          "sg": "c2",
          "restSec": 45
        },
        {
          "id": "0630",
          "sets": 2,
          "mode": "time",
          "sec": 40,
          "prog": "time",
          "restSec": 45
        },
        {
          "id": "2612",
          "sets": 5,
          "mode": "time",
          "sec": 60,
          "prog": "time",
          "restSec": 30
        }
      ]
    },
    {
      "id": "wlnw-d",
      "name": "Full Body Circuit",
      "emoji": "bolt",
      "ex": [
        {
          "id": "3769",
          "sets": 2,
          "reps": 20,
          "side": true,
          "restSec": 45
        },
        {
          "id": "2368",
          "sets": 2,
          "reps": 16,
          "side": true,
          "restSec": 45
        },
        {
          "id": "0489",
          "sets": 2,
          "reps": 12,
          "restSec": 45
        },
        {
          "id": "0514",
          "sets": 2,
          "reps": 10,
          "restSec": 60
        },
        {
          "id": "1160",
          "sets": 2,
          "mode": "reps",
          "reps": 8,
          "restSec": 60
        },
        {
          "id": "0459",
          "sets": 2,
          "mode": "time",
          "sec": 30,
          "prog": "time",
          "restSec": 45
        },
        {
          "id": "3666",
          "sets": 1,
          "min": 15,
          "speed": 5.5
        }
      ]
    },
    {
      "id": "wlnw-e",
      "name": "Easy Cardio",
      "emoji": "heart",
      "ex": [
        {
          "id": "2141",
          "sets": 1,
          "min": 35,
          "speed": 6
        },
        {
          "id": "3013",
          "sets": 2,
          "reps": 20,
          "restSec": 30
        }
      ]
    }
  ],
  "customEx": []
}