{ "format": "maxfit.plan", "schemaVersion": 1, "plan": { "id": "nolimitlift-sample-four-day", "title": "NoLimitLift sample — four-day training", "description": "Import demonstration: a four-day upper/lower training template. Adjust exercise selection and training loads to your experience and goals.", "startDate": "2026-11-02", "blockWeeks": 4, "profile": {}, "workouts": [ { "id": "monday-upper-a", "title": "Upper A", "notes": "Finish most working sets with about two clean repetitions available. Working sets exclude warm-ups.", "exercises": [ { "id": "barbell-bench-press", "name": "Barbell bench press", "type": "weight_reps", "muscle": "Chest", "equipment": "Barbell", "loadMultiplier": 1, "unilateral": false, "instructions": [ "Use safeties or a spotter; controlled descent." ], "notes": "", "restSeconds": 180, "supersetGroup": "", "sets": [ { "type": "work", "repsMin": 6, "repsMax": 8, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 6, "repsMax": 8, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 6, "repsMax": 8, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null } ] }, { "id": "chest-supported-row", "name": "Chest-supported row", "type": "weight_reps", "muscle": "Back", "equipment": "Machine", "loadMultiplier": 1, "unilateral": false, "instructions": [ "Keep chest supported; pull without jerking." ], "notes": "", "restSeconds": 120, "supersetGroup": "", "sets": [ { "type": "work", "repsMin": 8, "repsMax": 12, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 8, "repsMax": 12, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 8, "repsMax": 12, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null } ] }, { "id": "lat-pulldown", "name": "Lat pulldown", "type": "weight_reps", "muscle": "Back", "equipment": "Cable", "loadMultiplier": 1, "unilateral": false, "instructions": [ "Use a comfortable grip; pull in front of the head." ], "notes": "", "restSeconds": 120, "supersetGroup": "", "sets": [ { "type": "work", "repsMin": 8, "repsMax": 12, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 8, "repsMax": 12, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 8, "repsMax": 12, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null } ] }, { "id": "seated-dumbbell-shoulder-press", "name": "Seated dumbbell shoulder press", "type": "weight_reps", "muscle": "Shoulders", "equipment": "Dumbbell", "loadMultiplier": 2, "unilateral": false, "instructions": [ "Use a comfortable grip and pain-free range." ], "notes": "Record dumbbell weight per hand.", "restSeconds": 120, "supersetGroup": "", "sets": [ { "type": "work", "repsMin": 8, "repsMax": 12, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 8, "repsMax": 12, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null } ] }, { "id": "cable-chest-fly", "name": "Cable chest fly", "type": "weight_reps", "muscle": "Chest", "equipment": "Cable", "loadMultiplier": 1, "unilateral": false, "instructions": [ "Keep a slight elbow bend; avoid an excessive stretch." ], "notes": "", "restSeconds": 90, "supersetGroup": "", "sets": [ { "type": "work", "repsMin": 12, "repsMax": 15, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 12, "repsMax": 15, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null } ] }, { "id": "dumbbell-lateral-raise", "name": "Dumbbell lateral raise", "type": "weight_reps", "muscle": "Shoulders", "equipment": "Dumbbell", "loadMultiplier": 2, "unilateral": false, "instructions": [ "Raise with control; avoid swinging." ], "notes": "Record dumbbell weight per hand.", "restSeconds": 90, "supersetGroup": "", "sets": [ { "type": "work", "repsMin": 12, "repsMax": 20, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 12, "repsMax": 20, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null } ] }, { "id": "dumbbell-curl", "name": "Dumbbell curl", "type": "weight_reps", "muscle": "Biceps", "equipment": "Dumbbell", "loadMultiplier": 2, "unilateral": false, "instructions": [ "Keep upper arms still." ], "notes": "Record dumbbell weight per hand.", "restSeconds": 90, "supersetGroup": "", "sets": [ { "type": "work", "repsMin": 10, "repsMax": 15, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 10, "repsMax": 15, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null } ] }, { "id": "rope-triceps-pushdown", "name": "Rope triceps pushdown", "type": "weight_reps", "muscle": "Triceps", "equipment": "Cable", "loadMultiplier": 1, "unilateral": false, "instructions": [ "Control the return; keep elbows near the torso." ], "notes": "", "restSeconds": 90, "supersetGroup": "", "sets": [ { "type": "work", "repsMin": 10, "repsMax": 15, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 10, "repsMax": 15, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null } ] } ] }, { "id": "tuesday-lower-a", "title": "Lower A", "notes": "Finish most working sets with about two clean repetitions available. Working sets exclude warm-ups.", "exercises": [ { "id": "back-squat", "name": "Back squat", "type": "weight_reps", "muscle": "Quads", "equipment": "Barbell", "loadMultiplier": 1, "unilateral": false, "instructions": [ "Use rack safeties and a controlled, comfortable depth." ], "notes": "", "restSeconds": 180, "supersetGroup": "", "sets": [ { "type": "work", "repsMin": 6, "repsMax": 8, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 6, "repsMax": 8, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 6, "repsMax": 8, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null } ] }, { "id": "romanian-deadlift", "name": "Romanian deadlift", "type": "weight_reps", "muscle": "Hamstrings", "equipment": "Barbell", "loadMultiplier": 1, "unilateral": false, "instructions": [ "Hinge at the hips; stop before losing back position." ], "notes": "", "restSeconds": 180, "supersetGroup": "", "sets": [ { "type": "work", "repsMin": 8, "repsMax": 10, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 8, "repsMax": 10, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 8, "repsMax": 10, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null } ] }, { "id": "bulgarian-split-squat", "name": "Bulgarian split squat", "type": "weight_reps", "muscle": "Quads", "equipment": "Dumbbell", "loadMultiplier": 2, "unilateral": true, "instructions": [ "Reps per leg. One set includes both sides." ], "notes": "Record dumbbell weight per hand.", "restSeconds": 120, "supersetGroup": "", "sets": [ { "type": "work", "repsMin": 8, "repsMax": 12, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 8, "repsMax": 12, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null } ] }, { "id": "lying-leg-curl", "name": "Lying leg curl", "type": "weight_reps", "muscle": "Hamstrings", "equipment": "Machine", "loadMultiplier": 1, "unilateral": false, "instructions": [ "Control both directions; avoid lifting the hips." ], "notes": "", "restSeconds": 90, "supersetGroup": "", "sets": [ { "type": "work", "repsMin": 10, "repsMax": 15, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 10, "repsMax": 15, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null } ] }, { "id": "standing-calf-raise", "name": "Standing calf raise", "type": "weight_reps", "muscle": "Calves", "equipment": "Machine", "loadMultiplier": 1, "unilateral": false, "instructions": [ "Use a controlled stretch and full comfortable raise." ], "notes": "", "restSeconds": 90, "supersetGroup": "", "sets": [ { "type": "work", "repsMin": 10, "repsMax": 15, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 10, "repsMax": 15, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 10, "repsMax": 15, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null } ] }, { "id": "cable-crunch", "name": "Cable crunch", "type": "weight_reps", "muscle": "Abs", "equipment": "Cable", "loadMultiplier": 1, "unilateral": false, "instructions": [ "Move the trunk with control; avoid pulling with the arms." ], "notes": "", "restSeconds": 90, "supersetGroup": "", "sets": [ { "type": "work", "repsMin": 10, "repsMax": 15, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 10, "repsMax": 15, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 10, "repsMax": 15, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null } ] } ] }, { "id": "thursday-upper-b", "title": "Upper B", "notes": "Finish most working sets with about two clean repetitions available. Working sets exclude warm-ups.", "exercises": [ { "id": "incline-dumbbell-bench-press", "name": "Incline dumbbell bench press", "type": "weight_reps", "muscle": "Chest", "equipment": "Dumbbell", "loadMultiplier": 2, "unilateral": false, "instructions": [ "Use a low-to-moderate incline and comfortable grip." ], "notes": "Record dumbbell weight per hand.", "restSeconds": 180, "supersetGroup": "", "sets": [ { "type": "work", "repsMin": 8, "repsMax": 12, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 8, "repsMax": 12, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 8, "repsMax": 12, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null } ] }, { "id": "pull-up-assisted-pull-up", "name": "Pull-up / assisted pull-up", "type": "assisted_reps", "muscle": "Back", "equipment": "Bodyweight", "loadMultiplier": 1, "unilateral": false, "instructions": [ "Use enough assistance to keep every rep controlled." ], "notes": "", "restSeconds": 120, "supersetGroup": "", "sets": [ { "type": "work", "repsMin": 6, "repsMax": 10, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 6, "repsMax": 10, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 6, "repsMax": 10, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null } ] }, { "id": "machine-chest-press", "name": "Machine chest press", "type": "weight_reps", "muscle": "Chest", "equipment": "Machine", "loadMultiplier": 1, "unilateral": false, "instructions": [ "Choose a comfortable seat height and range." ], "notes": "", "restSeconds": 120, "supersetGroup": "", "sets": [ { "type": "work", "repsMin": 8, "repsMax": 12, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 8, "repsMax": 12, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null } ] }, { "id": "seated-cable-row", "name": "Seated cable row", "type": "weight_reps", "muscle": "Back", "equipment": "Cable", "loadMultiplier": 1, "unilateral": false, "instructions": [ "Keep torso steady; avoid excessive lean." ], "notes": "", "restSeconds": 120, "supersetGroup": "", "sets": [ { "type": "work", "repsMin": 8, "repsMax": 12, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 8, "repsMax": 12, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 8, "repsMax": 12, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null } ] }, { "id": "reverse-pec-deck", "name": "Reverse pec deck", "type": "weight_reps", "muscle": "Shoulders", "equipment": "Machine", "loadMultiplier": 1, "unilateral": false, "instructions": [ "Lead with the arms; avoid shrugging." ], "notes": "", "restSeconds": 90, "supersetGroup": "", "sets": [ { "type": "work", "repsMin": 12, "repsMax": 20, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 12, "repsMax": 20, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null } ] }, { "id": "cable-lateral-raise", "name": "Cable lateral raise", "type": "weight_reps", "muscle": "Shoulders", "equipment": "Cable", "loadMultiplier": 1, "unilateral": true, "instructions": [ "Work each side with control." ], "notes": "", "restSeconds": 90, "supersetGroup": "", "sets": [ { "type": "work", "repsMin": 12, "repsMax": 20, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 12, "repsMax": 20, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null } ] }, { "id": "ez-bar-curl", "name": "EZ-bar curl", "type": "weight_reps", "muscle": "Biceps", "equipment": "Barbell", "loadMultiplier": 1, "unilateral": false, "instructions": [ "Use a comfortable grip; avoid swinging." ], "notes": "", "restSeconds": 90, "supersetGroup": "", "sets": [ { "type": "work", "repsMin": 10, "repsMax": 15, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 10, "repsMax": 15, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null } ] }, { "id": "overhead-cable-triceps-extension", "name": "Overhead cable triceps extension", "type": "weight_reps", "muscle": "Triceps", "equipment": "Cable", "loadMultiplier": 1, "unilateral": false, "instructions": [ "Use a comfortable shoulder position and controlled range." ], "notes": "", "restSeconds": 90, "supersetGroup": "", "sets": [ { "type": "work", "repsMin": 10, "repsMax": 15, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 10, "repsMax": 15, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null } ] } ] }, { "id": "friday-lower-b", "title": "Lower B", "notes": "Finish most working sets with about two clean repetitions available. Working sets exclude warm-ups.", "exercises": [ { "id": "leg-press", "name": "Leg press", "type": "weight_reps", "muscle": "Quads", "equipment": "Machine", "loadMultiplier": 1, "unilateral": false, "instructions": [ "Keep hips supported; stop before the lower back rounds." ], "notes": "", "restSeconds": 180, "supersetGroup": "", "sets": [ { "type": "work", "repsMin": 10, "repsMax": 12, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 10, "repsMax": 12, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 10, "repsMax": 12, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null } ] }, { "id": "romanian-deadlift", "name": "Romanian deadlift", "type": "weight_reps", "muscle": "Hamstrings", "equipment": "Barbell", "loadMultiplier": 1, "unilateral": false, "instructions": [ "A lighter second hinge session; keep about 2 reps in reserve." ], "notes": "", "restSeconds": 180, "supersetGroup": "", "sets": [ { "type": "work", "repsMin": 8, "repsMax": 12, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 8, "repsMax": 12, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null } ] }, { "id": "leg-extension", "name": "Leg extension", "type": "weight_reps", "muscle": "Quads", "equipment": "Machine", "loadMultiplier": 1, "unilateral": false, "instructions": [ "Use controlled reps through a comfortable range." ], "notes": "", "restSeconds": 90, "supersetGroup": "", "sets": [ { "type": "work", "repsMin": 12, "repsMax": 15, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 12, "repsMax": 15, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null } ] }, { "id": "seated-leg-curl", "name": "Seated leg curl", "type": "weight_reps", "muscle": "Hamstrings", "equipment": "Machine", "loadMultiplier": 1, "unilateral": false, "instructions": [ "Keep hips and torso against the pads." ], "notes": "", "restSeconds": 90, "supersetGroup": "", "sets": [ { "type": "work", "repsMin": 10, "repsMax": 15, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 10, "repsMax": 15, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 10, "repsMax": 15, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null } ] }, { "id": "seated-calf-raise", "name": "Seated calf raise", "type": "weight_reps", "muscle": "Calves", "equipment": "Machine", "loadMultiplier": 1, "unilateral": false, "instructions": [ "Pause briefly at the top and bottom." ], "notes": "", "restSeconds": 90, "supersetGroup": "", "sets": [ { "type": "work", "repsMin": 12, "repsMax": 20, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 12, "repsMax": 20, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 12, "repsMax": 20, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null } ] }, { "id": "hanging-knee-raise", "name": "Hanging knee raise", "type": "bodyweight_reps", "muscle": "Abs", "equipment": "Bodyweight", "loadMultiplier": 1, "unilateral": false, "instructions": [ "Avoid swinging. Use a captain chair if grip limits you." ], "notes": "", "restSeconds": 90, "supersetGroup": "", "sets": [ { "type": "work", "repsMin": 8, "repsMax": 15, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 8, "repsMax": 15, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null }, { "type": "work", "repsMin": 8, "repsMax": 15, "targetRir": 2, "weightKg": null, "durationSeconds": null, "distanceMeters": null } ] } ] } ], "weekSchedule": [ { "day": 1, "label": "Upper A", "workoutIds": [ "monday-upper-a" ], "cardio": { "minutes": 0, "mode": "", "intensity": "" }, "nutrition": { "calories": 0, "proteinGrams": 0, "carbGrams": 0, "fatGrams": 0 } }, { "day": 2, "label": "Lower A", "workoutIds": [ "tuesday-lower-a" ], "cardio": { "minutes": 0, "mode": "", "intensity": "" }, "nutrition": { "calories": 0, "proteinGrams": 0, "carbGrams": 0, "fatGrams": 0 } }, { "day": 3, "label": "None", "workoutIds": [], "cardio": { "minutes": 0, "mode": "", "intensity": "" }, "nutrition": { "calories": 0, "proteinGrams": 0, "carbGrams": 0, "fatGrams": 0 } }, { "day": 4, "label": "Upper B", "workoutIds": [ "thursday-upper-b" ], "cardio": { "minutes": 0, "mode": "", "intensity": "" }, "nutrition": { "calories": 0, "proteinGrams": 0, "carbGrams": 0, "fatGrams": 0 } }, { "day": 5, "label": "Lower B", "workoutIds": [ "friday-lower-b" ], "cardio": { "minutes": 0, "mode": "", "intensity": "" }, "nutrition": { "calories": 0, "proteinGrams": 0, "carbGrams": 0, "fatGrams": 0 } }, { "day": 6, "label": "None", "workoutIds": [], "cardio": { "minutes": 0, "mode": "", "intensity": "" }, "nutrition": { "calories": 0, "proteinGrams": 0, "carbGrams": 0, "fatGrams": 0 } }, { "day": 7, "label": "Rest", "workoutIds": [], "cardio": { "minutes": 0, "mode": "", "intensity": "" }, "nutrition": { "calories": 0, "proteinGrams": 0, "carbGrams": 0, "fatGrams": 0 } } ], "phases": [ { "weeks": [ 1, 2, 3, 4 ], "maxSetsPerExercise": 40, "targetRir": 2, "cardioScale": 1 } ], "guidance": [ "This file demonstrates the NoLimitLift import format. Set your own training loads and nutrition goals." ] } }