### Install Dependencies and Start Application

Source: https://github.com/astashov/liftosaur/blob/master/README.md

After configuring webpack, install project dependencies using npm install and start the application with npm start. The app will be accessible at http://localhost:8080/app.

```bash
$ npm install
$ npm start
```

--------------------------------

### Start Local Server

Source: https://github.com/astashov/liftosaur/blob/master/README.md

After deploying the AWS CDK stack, start the local server using the 'npm start:server' command. This command initiates the backend server for local development.

```bash
npm start:server
```

--------------------------------

### GZCLP Implementation Example

Source: https://github.com/astashov/liftosaur/blob/master/blog/posts/combine-workout-planner-and-liftoscript.md

A comment indicating the start of a GZCLP implementation within the Workout Planner, suggesting the use of the previously defined custom logic and syntax.

```plaintext
# Week 1
```

--------------------------------

### Start Frontend Development Server

Source: https://github.com/astashov/liftosaur/blob/master/CLAUDE.md

Use this command to start the frontend development server for live updates.

```bash
npm start
```

--------------------------------

### Bullmastiff Program - Week 1 Example

Source: https://github.com/astashov/liftosaur/blob/master/programs/builtin/bullmastiff.md

This snippet shows the start of the Bullmastiff program's structure for Week 1, indicating the beginning of the training cycle.

```liftoscript
# Week 1

```

--------------------------------

### Start Android Emulator

Source: https://github.com/astashov/liftosaur/blob/master/CLAUDE.md

Starts a specified Android emulator. Ensure the path to the emulator executable is correct.

```bash
~/Library/Android/sdk/emulator/emulator -avd <name> &     # Start emulator
```

--------------------------------

### Start Backend Development Server

Source: https://github.com/astashov/liftosaur/blob/master/CLAUDE.md

Starts the backend development server with hot reload capabilities.

```bash
npm run start:server
```

--------------------------------

### Start Local Lambda API

Source: https://github.com/astashov/liftosaur/blob/master/CLAUDE.md

Starts a local API for testing AWS Lambda functions.

```bash
npm run start:lambda
```

--------------------------------

### Get a Program Response

Source: https://github.com/astashov/liftosaur/blob/master/docs/content/api.md

Example JSON response for retrieving a single program. It includes the program's ID, name, source text, and active status.

```json
{
  "data": {
    "id": "abc123",
    "name": "My Program",
    "text": "# Week 1\n## Day 1\nSquat / 3x5 / 135lb / progress: lp(5lb)",
    "isCurrent": true
  }
}
```

--------------------------------

### Bench Day Main Lift Example

Source: https://github.com/astashov/liftosaur/blob/master/programs/builtin/bullmastiff.md

Example of the main lift for Bench Day.

```Liftscript
Bench Press[1-18] / ...main
```

--------------------------------

### Starting Strength Phase 2 Workout Structure

Source: https://github.com/astashov/liftosaur/blob/master/programs/builtin/ss2.md

This snippet outlines the weekly workout structure for Starting Strength Phase 2, detailing exercises, sets, reps, starting weights, and the linear progression (lp) model used for each lift.

```liftoscript
# Week 1
## Workout A
Squat / 3x5 / 45lb / progress: lp(5lb, 1, 0, 10%, 2, 0)
Bench Press / 3x5 / 45lb / progress: lp(5lb, 1, 0, 10%, 2, 0)
Deadlift / 1x5 / 95lb / progress: lp(5lb, 1, 0, 10%, 2, 0)

## Workout B
Squat / 3x5 / 45lb
Overhead Press / 3x5 / 45lb / progress: lp(5lb, 1, 0, 10%, 2, 0)
Power Clean / 5x3 / 95lb / progress: lp(5lb, 1, 0, 10%, 2, 0)
```

--------------------------------

### Squat Day Main Lift Example

Source: https://github.com/astashov/liftosaur/blob/master/programs/builtin/bullmastiff.md

Example of the main lift for Squat Day, specifying sets, reps, percentage, and rest time.

```Liftscript
main[1-18] / ...main
```

--------------------------------

### P-Zero Full Body - Week 1 Workout A1 Example

Source: https://github.com/astashov/liftosaur/blob/master/programs/builtin/pzerofullbody.md

Example structure for Workout A1 in Week 1, detailing T1, T2, and T3 exercises.

```liftoscript
# Week 1
## Workout A1
// ...T1
T1: Deadlift / ...T1

// ...T2
T2: Bench Press / ...T2

// ...T3
T3: T Bar Row / ...T3

// ...T3
T3: Leg Press / ...T3

// ...T3
T3: Chest Dip / ...T3

// ...T3
T3: Cable Crunch / ...T3

```

--------------------------------

### P-Zero Full Body - Week 1 Workout B1 Example

Source: https://github.com/astashov/liftosaur/blob/master/programs/builtin/pzerofullbody.md

Example structure for Workout B1 in Week 1, detailing T1, T2, and T3 exercises.

```liftoscript
## Workout B1
// ...T1
T1: Overhead Press / ...T1

// ...T2
T2: Squat / ...T2

// ...T3
T3: Pull Up / ...T3

// ...T3
T3: Incline Bench Press, Dumbbell / ...T3

// ...T3
T3: Seated Leg Curl / ...T3

// ...T3
T3: Bicep Curl / ...T3

```

--------------------------------

### Get a History Record Response

Source: https://github.com/astashov/liftosaur/blob/master/docs/content/api.md

Example JSON response for a single workout history record. It includes the record's ID and its detailed text.

```json
{
  "data": {
    "id": 1,
    "text": "2026-03-01T10:00:00Z / program: \"5/3/1\" / dayName: \"Squat Day\" / exercises: {
  Squat, Barbell / 3x5 185lb
}"
  }
}
```

--------------------------------

### Basic Workout Planner Program Example

Source: https://github.com/astashov/liftosaur/blob/master/blog/posts/combine-workout-planner-and-liftoscript.md

Demonstrates a simple program structure in Liftosaur's Workout Planner using basic exercise and progression notation.

```LiftScript
Squat / 5x5
Bench Press / 3x8 @8 / progress: lp(5lb)
```

--------------------------------

### Create a Program Response (201)

Source: https://github.com/astashov/liftosaur/blob/master/docs/content/api.md

Example JSON response upon successful creation of a program. It returns the details of the newly created program, including its ID.

```json
{
  "data": {
    "id": "abc123",
    "name": "My Program",
    "text": "# Week 1\n## Day 1\nSquat / 3x5 / 135lb / progress: lp(5lb)"
  }
}
```

--------------------------------

### OHP Day Accessory Lift Examples

Source: https://github.com/astashov/liftosaur/blob/master/programs/builtin/bullmastiff.md

Examples of accessory lifts for OHP Day.

```Liftscript
Bicep Curl, Barbell[1-15] / ...acc
```

```Liftscript
Lateral Raise[1-15] / ...acc
```

```Liftscript
Reverse Fly[1-15] / ...acc
```

--------------------------------

### OHP Day Developmental Lift Example

Source: https://github.com/astashov/liftosaur/blob/master/programs/builtin/bullmastiff.md

Example of the developmental lift for OHP Day.

```Liftscript
Bench Press Close Grip[1-18] / ...dev
```

--------------------------------

### 5/3/1 Basic Beginner Main Lift

Source: https://github.com/astashov/liftosaur/blob/master/blog/posts/launched-workout-planner.md

Example for the 5/3/1 program's main lift, specifying percentages for different rep schemes.

```planner
Bench Press / 5 75%, 3 85%, 1+ 95%, 5x5 75%
```

--------------------------------

### Liftoscript Example: Week 1, Day 1 - T1, T2a, T2b, T3 Exercises

Source: https://github.com/astashov/liftosaur/blob/master/programs/builtin/gzcl-jacked-and-tan-2.md

This snippet shows the Liftoscript configuration for Day 1 of Week 1, including T1 with a 10RM calculation, T2a, T2b with a 15RM, and T3 with a 20RM. It also includes example exercise assignments.

```liftoscript
# Week 1
## Day 1
// **T1**. Warmup up to **10 RM** for the first set, then try a 10RM, tap the first
// set and enter the 10RM weight you get. Then, do the drop sets (based on 1RM)
t1 / used: none / 1x10 75%+ (10RM), 2x6 65% (TM 70%), 1x6+ 65% (TM 70%) / update: custom() {~
  if (week >= 7 && week <= 11 && setIndex == 1) {
    weights = completedWeights[1] * (week >= 10 ? 0.9 : 0.85)
  }
~} / progress: custom() {~
  if (week == 6 || week == 12) {
    rm1 = completedWeights[1]
  }
~}

// **T2a.**
t2a / used: none / 4x10 50% (TM 50%)

// **T2b.** Same as in T1 - work up to 15RM, then record the weight.
// Then, do MRS (Max Rep Sets) - i.e. AMRAP, as many reps as possible
t2b / used: none / 1x15 60%+ (15RM), 3x10+ 60% (MRS) / update: custom() { if (setIndex == 1) { weights = completedWeights[1] } ~}

// **T3.**. Similar to T2b, but different first set 1RM weight
t3 / used: none / 1x20 50%+ (20RM), 3x10+ 50% (MRS) / update: custom() {~ if (setIndex == 1) { weights = completedWeights[1] } ~}

// ...t1
Squat[1,1-12] / ...t1

// ...t2a
Deficit Deadlift[2,1-5] / ...t2a

// ...t2b
Incline Row[3,1-5] / ...t2b

// ...t3
Triceps Pushdown[4,1-6] / ...t3

// **T3.**
Bent Over Row, Cable[4,1-6] / ...t3

// **T3.**
Hammer Curl, Dumbbell[4,1-6] / ...t3

## Day 2
// ...t1
Bench Press[1,1-12] / ...t1
// ...t2a
Bench Press Close Grip[2,1-5] / ...t2a
// ...t2b
Shoulder Press[3,1-5] / ...t2b
// ...t3
Shrug[4,1-6] / ...t3
// ...t3
Pec Deck[4,1-6] / ...t3
// ...t3
Face Pull, Cable[4,1-6] / ...t3

## Day 3
// ...t1
Deadlift[1,1-12] / ...t1
// ...t2a
Front Squat[2,1-5] / ...t2a
// ...t2b
Lat Pulldown[3,1-5] / ...t2b
// ...t3
Leg Extension[4,1-6] / ...t3
// ...t3
Bent Over One Arm Row[4,1-6] / ...t3
// ...t3
Bicep Curl, EZ Bar[4,1-6] / ...t3

## Day 4
// ...t1
Overhead Press[1,1-12] / ...t1
// ...t2a
Incline Bench Press[2,1-5] / ...t2a
// ...t2b
Push Press[3,1-5] / ...t2b
// ...t3
Triceps Pushdown[4,1-6] / ...t3
// ...t3
Shrug[4,1-6] / ...t3
// ...t3
Incline Curl[4,1-6] / ...t3
```

--------------------------------

### OHP Day Main Lift Example

Source: https://github.com/astashov/liftosaur/blob/master/programs/builtin/bullmastiff.md

Example of the main lift for OHP Day.

```Liftscript
Overhead Press[1-18] / ...main
```

--------------------------------

### Build Production Application

Source: https://github.com/astashov/liftosaur/blob/master/CLAUDE.md

Generates a production-ready build of the application.

```bash
npm run build
```

--------------------------------

### Deadlift Day Accessory Lift Examples

Source: https://github.com/astashov/liftosaur/blob/master/programs/builtin/bullmastiff.md

Examples of accessory lifts for Deadlift Day.

```Liftscript
Seated Row[1-15] / ...acc
```

```Liftscript
Seated Leg Curl[1-15] / ...acc
```

```Liftscript
Crunch, Cable[1-15] / ...acc
```

--------------------------------

### Deadlift Day Developmental Lift Example

Source: https://github.com/astashov/liftosaur/blob/master/programs/builtin/bullmastiff.md

Example of the developmental lift for Deadlift Day.

```Liftscript
Front Squat[1-18] / ...dev
```

--------------------------------

### Deadlift Day Main Lift Example

Source: https://github.com/astashov/liftosaur/blob/master/programs/builtin/bullmastiff.md

Example of the main lift for Deadlift Day.

```Liftscript
Deadlift[1-18] / ...main
```

--------------------------------

### Myo Reps Workout Example

Source: https://github.com/astashov/liftosaur/blob/master/blog/posts/launched-workout-planner.md

Demonstrates the 'Myo reps' technique, involving an activating set followed by multiple sets with reduced reps at the same weight.

```planner
Squat / 12, 3x5 / 20s 60%
```

--------------------------------

### Bench Day Accessory Lift Examples

Source: https://github.com/astashov/liftosaur/blob/master/programs/builtin/bullmastiff.md

Examples of accessory lifts for Bench Day.

```Liftscript
Triceps Pushdown[1-15] / ...acc
```

```Liftscript
Lateral Raise[1-15] / ...acc
```

```Liftscript
Face Pull[1-15] / ...acc
```

--------------------------------

### Combining Templates and Reuse for Multi-Week Programs

Source: https://github.com/astashov/liftosaur/blob/master/blog/docs/index.md

An example program demonstrating the combination of exercise templates, description reuse, and repeat syntax for creating multi-week training plans.

```Liftosaur Planner Code
# Week 1
## Day 1
/// Specifying templates for our exercises
t1 / used: none / 1x6, 3x3 / 80%
t2 / used: none / 1x8, 3x4 / 70%
t3[1-4] / used: none / 3x10+ / 60% / progress: sum(30, 5lb)

/// Now the actual exercises:
Squat[1,1-4] / ...t1
Romanian Deadlift[2,1-4] / ...t2
Bicep Curl[3,1-4] / ...t3

## Day 2
Bench Press[1,1-4] / ...t1
Overhead Press[2,1-4] / ...t2
Lat Pulldown[3,1-4] / ...t3

## Day 3
Deadlift[1,1-4] / ...t1
Front Squat[2,1-4] / ...t2
Hanging Leg Raise[3,1-4] / ...t3


# Week 2
## Day 1
/// Now we only need to specify undulating sets for main templates exercises 
t1 / 1x7, 3x4 / 80%
t2 / 1x9, 3x5 / 70%
## Day 2
## Day 3

# Week 3
## Day 1
t1 / 1x8, 3x4 / 80%
t2 / 1x10, 3x5 / 70%
## Day 2
## Day 3

# Week 4
## Day 1
t1 / 1x9, 3x5 / 80%
t2 / 1x11, 3x6 / 70%
## Day 2
## Day 3
```

--------------------------------

### Bench Day Developmental Lift Example

Source: https://github.com/astashov/liftosaur/blob/master/programs/builtin/bullmastiff.md

Example of the developmental lift for Bench Day.

```Liftscript
Behind The Neck Press[1-18] / ...dev
```

--------------------------------

### Document Initialization and Splitting

Source: https://github.com/astashov/liftosaur/blob/master/assets/editorWebview/editor.html

Demonstrates how to initialize a document from an array of strings and split it into smaller chunks if it exceeds a certain size. This is useful for managing large documents efficiently.

```javascript
e>=56320&&e<57344}function u(e){return e>=55296&&e<56320}function c(e){return e<65536?1:2}(()=>{let i="lc,34,7n,7,7b,19,,,,2,,2,,,20,b,1c,l,g,,2t,7,2,6,2,2,,4,z,,u,r,2j,b,1m,9,9,,o,4,,9,,3,,5,17,3,3b,f,,w,1j,,,,4,8,4,,3,7,a,2,t,,1m,,,,2,4,8,,9,,a,2,q,,2,2,1l,,4,2,4,2,2,3,3,,u,2,3,,b,2,1l,,4,5,,2,4,,k,2,m,6,,,1m,,,2,,4,8,,7,3,a,2,u,,1n,,,,c,,9,,14,,3,,1l,3,5,3,,4,7,2,b,2,t,,1m,,2,,2,,3,,5,2,7,2,b,2,s,2,1l,2,,,2,4,8,,9,,a,2,t,,20,,4,,2,3,,,8,,29,,2,7,c,8,2q,,2,9,b,6,22,2,r,,,,,,1j,e,,5,,2,5,b,,10,9,,2u,4,,6,,2,2,2,p,2,4,3,g,4,d,,2,2,6,,f,,jj,3,qa,3,t,3,t,2,u,2,1s,2,,7,8,,2,b,9,,19,3,3b,2,y,,3a,3,4,2,9,,6,3,63,2,2,,1m,,,7,,,,,2,8,6,a,2,,1c,h,1r,4,1c,7,,,5,,14,9,c,2,w,4,2,2,,3,1k,,,2,3,,,3,1m,8,2,2,48,3,,d,,7,4,,6,,3,2,5i,1m,,5,ek,,5f,x,2da,3,3x,,2o,w,fe,6,2x,2,n9w,4,,a,w,2,28,2,7k,,3,,4,,p,2,5,,47,2,q,i,d,,12,8,p,b,1a,3,1c,,2,4,2,2,13,,1v,6,2,2,2,2,c,,8,,1b,,1f,,,3,2,2,5,2,,,16,2,8,,6m,,2,,4,,fn4,,kh,g,g,g,a6,2,gt,,6a,,45,5,1ae,3,,2,5,4,14,3,4,,4l,2,fx,4,ar,2,49,b,4w,,1i,f,1k,3,1d,4,2,2,1x,3,10,5,,8,1q,,c,2,1g,9,a,4,2,,2n,3,2,,,2,6,,4g,,3,8,l,2,1l,2,,,,,m,,e,7,3,5,5f,8,2,3,,,n,,29,,2,6,,,2,,,2,,2,6j,,2,4,6,2,,2,r,2,2d,8,2,,,2,2y,,,,2,6,,,2t,3,2,4,,5,77,9,,2,6t,,a,2,,,4,,40,4,2,2,4,,w,a,14,6,2,4,8,,9,6,2,3,1a,d,,2,ba,7,,6,,,2a,m,2,7,,2,,2,3e,6,3,,,2,,7,,,20,2,3,,,,9n,2,f0b,5,1n,7,t4,,1r,4,29,,f5k,2,43q,,,3,4,5,8,8,2,7,u,4,44,3,1iz,1j,4,1e,8,,e,,m,5,,f,11s,7,,h,2,7,,2,,5,79,7,c5,4,15s,7,31,7,240,5,gx7k,2o,3k,6o".split(",").map(e=>e?parseInt(e,36):1);for(let r=0,s=0;r<i.length;r++)(r%2?t:e).push(s+=i[r])})();class d{lineAt(e){if(e<0||e>this.length)throw new RangeError(`Invalid position ${e} in document of length ${this.length}`);return this.lineInner(e,!1,1,0)}line(e){if(e<1||e>this.lines)throw new RangeError(`Invalid line number ${e} in ${this.lines}-line document`);return this.lineInner(e,!0,1,0)}replace(e,t,i){[e,t]=k(this,e,t);let r=[]}append(e){return this.replace(this.length,this.length,e)}slice(e,t=this.length){[e,t]=k(this,e,t);let i=[]}eq(e){if(e==this)return!0;if(e.length!=this.length||e.lines!=this.lines)return!1;let t=this.scanIdentical(e,1),i=this.length-this.scanIdentical(e,-1),r=new b(this),s=new b(e);for(let e=t,n=t;;){if(r.next(e),s.next(e),e=0,r.lineBreak!=s.lineBreak||r.done!=s.done||r.value!=s.value)return!1;if(n+=r.value.length,r.done||n>=i)return!0}}iter(e=1){return new b(this,e)}iterRange(e,t=this.length){return new y(this,e,t)}iterLines(e,t){let i;if(null==e)i=this.iter();else{null==t&&(t=this.lines+1);let r=this.line(e).from;i=this.iterRange(r,Math.max(r,t==this.lines+1?this.length:t<=1?0:this.line(t-1).to))}return new v(i)}toString(){return this.sliceString(0)}toJSON(){let e=[]}constructor(){}static of(e){if(0==e.length)throw new RangeError("A document must have at least one line");return 1!=e.length||e[0]?e.length<=32?new p(e):f.from(p.split(e,[])):d.empty}}class p extends d{constructor(e,t=function(e){let t=-1;for(let i of e)t+=i.length+1;return t}(e)){super(),this.text=e,this.length=t}get lines(){return this.text.length}get children(){return null}lineInner(e,t,i,r){for(let s=0;;s++){let n=this.text[s],o=r+n.length;if((t?i:o)>=e)return new w(r,o,i,n);r=o+1,i++}}decompose(e,t,i,r){let s=e<=0&&t>=this.length?this:new p(m(this.text,e,t),Math.min(t,this.length)-Math.max(0,e));if(1&r){let e=i.pop(),t=g(s.text,e.text.slice(),0,s.length);if(t.length<=32)i.push(new p(t,e.length+s.length));else{let e=t.length>>1;i.push(new p(t.slice(0,e)),new p(t.slice(e)))}}else i.push(s)}replace(e,t,i){if(!(i instanceof p))return super.replace(e,t,i);[e,t]=k(this,e,t);let r=g(this.text,g(i.text,m(this.text,0,e)),t),s=this.length+i.length-(t-e);return r.length<=32?new p(r,s):f.from(p.split(r,[]),s)}sliceString(e,t=this.length,i="\n"){[e,t]=k(this,e,t);let r="";for(let s=0,n=0;s<=t&&n<this.text.length;n++){let o=this.text[n],l=s+o.length;s>e&&n&&(r+=i),e<l&&t>s&&(r+=o.slice(Math.max(0,e-s),t-s)),s=l+1}return r}flatten(e){for(let t of this.text)e.push(t)}scanIdentical(){return 0}static split(e,t){let i=[],r=-1;for(let s of e)i.push(s),r+=s.length+1,32==i.length&&(t.push(new p(i,r)),i=[],r=-1);return r>-1&&t.push(new p(i,r)),t)}}class f extends d{constructor(e,t){super(),this.children=e,this.length=t,this.lines=0;for(let t of e)this.lines+=t.lines}lineInner(e,t,i,r){for(let s=0;;s++){let n=this.children[s],o=r+n.length,l=i+n.lines-1;if((t?l:o)>=e)return n.lineInner(e,t,i,r);r=o+1,i=l+1}}decompose(e,t,i,r){for(let s=0,n=0;n<=t&&s<this.children.length;s++){let o=this.children[s],l=n+o.length;if(e<=l&&t>=n){let s=r&((n<=e?1:0)|(l>=t?2:0));n>=e&&l<=t&&!s?i.push(o):o.decompose(e-n,t-n,i,s)}n=l+1}}replace(e,t,i){if([e,t]=k(this,e,t),i.lines<this.lines)for(let r=0,s=0;r<this.children.length;r++){let n=this.children[r],o=s+n.length;if(e>=s&&t<=o){let l=n.replace(e-s,t-s,i)
```

--------------------------------

### Exercise Reuse Example

Source: https://github.com/astashov/liftosaur/blob/master/llms/liftoscript_llm.md

Demonstrates reusing sets, reps, weight, and other parameters from one exercise to another using the '...ExerciseName' syntax.

```liftsoscript
Squat / 3x8 200lb 60s / progress: lp(5lb)
Bench Press / ...Squat / 150lb
```

--------------------------------

### Create a Program Request

Source: https://github.com/astashov/liftosaur/blob/master/docs/content/api.md

Send a POST request with program details in JSON format to create a new program. The `text` field must contain valid Liftoscript. Syntax errors will result in a 422 response.

```http
POST /api/v1/programs
Content-Type: application/json

{
  "name": "My Program",
  "text": "# Week 1\n## Day 1\nSquat / 3x5 / 135lb / progress: lp(5lb)"
}
```

--------------------------------

### Squat Sets/Reps/Weight Example

Source: https://github.com/astashov/liftosaur/blob/master/programs/builtin/tactical-barbell-mass-protocol.md

Illustrates the progression of sets, reps, and weight for the Squat exercise across a 6-week block, based on different Training Max percentages.

```text
Week 1: 4x6 @ 67%
Week 2: 4x5 @ 72%
Week 3: 3x3 + 1x3+ (AMRAP) @ 81%
Week 4: 4x6 @ 67%
Week 5: 4x4 @ 76%
Week 6: 3x3 + 1x3+ (AMRAP) @ 81%
```

--------------------------------

### Boot iOS Simulator

Source: https://github.com/astashov/liftosaur/blob/master/CLAUDE.md

Boots a specific iOS simulator using its device ID.

```bash
xcrun simctl boot <device-id>
```

--------------------------------

### Liftoscript Example: Week 5, Day 1 - T1, T2a, T2b, T3 Exercises

Source: https://github.com/astashov/liftosaur/blob/master/programs/builtin/gzcl-jacked-and-tan-2.md

This snippet shows the Liftoscript configuration for Day 1 of Week 5, including T1 with a 2RM, T2a, T2b with a 6RM, and T3 with a 12RM.

```liftoscript
# Week 5
## Day 1
t1 / 1x2 95%+ (2RM), 3x2 80% (TM 85%), 1x2+ 80% (TM 85%)
t2a / 7x2 80% (TM 80%)
t2b / 1x6 83%+ (6RM), 3x3+ 83% (MRS)
// **T3.** Same as **T2b**, just 12RM
t3 / 1x12 70%+ (12RM), 3x7+ 70% (MRS)
```

--------------------------------

### nSuns LP Ab Wheel Example

Source: https://github.com/astashov/liftosaur/blob/master/llms/liftoscript_examples.md

Example of an Ab Wheel workout within the nSuns LP program.

```liftoscript
Ab Wheel / 3x8-12
```

--------------------------------

### Linear Progression (lp) Examples

Source: https://github.com/astashov/liftosaur/blob/master/llms/liftoscript_llm.md

Demonstrates various configurations of the linear progression function, including increment, success attempts, and failure handling.

```LiftOScript
Squat / 3x8 / progress: lp(5lb)
```

```LiftOScript
Squat / 3x8 / progress: lp(5lb, 2)
```

```LiftOScript
Squat / 3x8 / progress: lp(5lb, 2, 1)
```

```LiftOScript
Squat / 3x8 / progress: lp(5lb, 1, 0, 10lb, 3)
```

```LiftOScript
Squat / 3x8 / progress: lp(5%)
```

--------------------------------

### Squat Day Accessory Lift Examples

Source: https://github.com/astashov/liftosaur/blob/master/programs/builtin/bullmastiff.md

Examples of accessory lifts for Squat Day, linking to the general definition.

```Liftscript
Lat Pulldown[1-15] / ...acc
```

```Liftscript
Leg Extension[1-15] / ...acc
```

```Liftscript
Hanging Leg Raise[1-15] / ...acc
```

--------------------------------

### List Android Emulators

Source: https://github.com/astashov/liftosaur/blob/master/CLAUDE.md

Lists available Android Virtual Devices (AVDs) for starting an emulator.

```bash
~/Library/Android/sdk/emulator/emulator -list-avds        # List available
```

--------------------------------

### Squat Day Developmental Lift Example

Source: https://github.com/astashov/liftosaur/blob/master/programs/builtin/bullmastiff.md

Example of the developmental lift for Squat Day, linking to the general definition.

```Liftscript
Stiff Leg Deadlift[1-18] / ...dev
```

--------------------------------

### Week 10 OHP Day Targeted Lift Example

Source: https://github.com/astashov/liftosaur/blob/master/programs/builtin/bullmastiff.md

Example of a targeted lift for Week 10 OHP Day.

```Liftscript
Push Press, Barbell[10-18] / ...tgt
```

--------------------------------

### 5/3/1 for Beginners - Week 1 Structure

Source: https://github.com/astashov/liftosaur/blob/master/programs/builtin/the5314b.md

This snippet outlines the structure for Week 1 of the 5/3/1 for Beginners program, detailing the main lifts, percentages, rep schemes, and supplemental/assistance exercises for each training day. It includes custom progressional logic for Training Max increments.

```liftoscript
# Week 1
## Day 1
main / used: none / 1x5 58%, 1x5 67%, 1x5+ 76%, 5x5 58% / progress: custom(increment: 10lb) {
  if (dayInWeek > 1 && week == 3) {
    rm1 += state.increment
  }
}

Squat[1-3] / ...main
Bench Press[1-3] / ...main / progress: custom(increment: 5lb) { ...main }
Hanging Leg Raise[1-3] / 5x10 0lb
Chin Up[1-3] / 5x10 0lb
Push Up[1-3] / 5x15 0lb

## Day 2
Deadlift[1-3] / ...main
Overhead Press[1-3] / ...main / progress: custom(increment: 5lb) { ...main }
Triceps Dip[1-3] / 5x10 0lb
Inverted Row[1-3] / 5x10 0lb
Bulgarian Split Squat[1-3] / 5x10 0lb

## Day 3
Bench Press[1-3] / ...main
Squat[1-3] / ...main
Hanging Leg Raise[1-3] / 5x10 0lb
Pull Up[1-3] / 5x10 0lb
Push Up[1-3] / 5x15 0lb


# Week 2
## Day 1
main / 1x3 63%, 1x3 72%, 1x3+ 81%, 5x5 63%

## Day 2


## Day 3



# Week 3
## Day 1
main / 1x5 67%, 1x3 76%, 1x1+ 85%, 5x5 67%

## Day 2


## Day 3

```

--------------------------------

### Juggernaut Method Main Lift Progression Example

Source: https://github.com/astashov/liftosaur/blob/master/programs/builtin/juggernaut-method.md

This example illustrates the main lift progression across all four waves and phases of the Juggernaut Method. It shows the set and rep scheme for each phase (Accumulation, Intensification, Realization, Deload) within each wave (10s, 8s, 5s, 3s).

```text
:::exercise-example{exercise="squat" equipment="barbell" key="squat_barbell" weeks="1-16" weekLabels="10s Accum,10s Intens,10s Real,10s Deload,8s Accum,8s Intens,8s Real,8s Deload,5s Accum,5s Intens,5s Real,5s Deload,3s Accum,3s Intens,3s Real,3s Deload"}

**Deload** weeks use the same light percentages regardless of wave: 1x5 at 36%, 1x5 at 45%, 1x5 at 54%.

Accessories use 3 sets with double progression (hit the top of the rep range on all sets, then increase weight).
```

--------------------------------

### Week 10 Deadlift Day Targeted Lift Example

Source: https://github.com/astashov/liftosaur/blob/master/programs/builtin/bullmastiff.md

Example of a targeted lift for Week 10 Deadlift Day.

```Liftscript
Deficit Deadlift[10-18] / ...tgt
```

--------------------------------

### Xo Class Constructor and Initialization

Source: https://github.com/astashov/liftosaur/blob/master/assets/editorWebview/editor.html

Initializes the Xo class, setting up buffer, stack, and yielding the initial node or buffer.

```javascript
class Xo{get name(){return this.type.name}constructor(e,t=0){if(this.mode=t,this.buffer=null,this.stack=[],this.index=0,this.bufferNode=null,e instanceof Uo)this.yieldNode(e);else{this._tree=e.context.parent,this.buffer=e.context;for(let t=e._parent;t;t=t._parent)this.stack.unshift(t.index);this.bufferNode=e,this.yieldBuf(e.index)}}yieldNode(e){return!!e&&(this._tree=e,this.type=e.type,this.from=e.from,this.to=e.to,!0)}yieldBuf(e,t){this.index=e;let{start:i,buffer:r}=this.buffer;return this.type=t||r.set.types[r.buffer[e]],this.from=i+r.buffer[e+1],this.to=i+r.buffer[e+2],!0}yield(e){return!!e&&(e instanceof Uo?(this.buffer=null,this.yieldNode(e)):(this.buffer=e.context,this.yieldBuf(e.index,e.type)))}}
```

--------------------------------

### Week 10 Bench Day Targeted Lift Example

Source: https://github.com/astashov/liftosaur/blob/master/programs/builtin/bullmastiff.md

Example of a targeted lift for Week 10 Bench Day.

```Liftscript
Incline Bench Press[10-18] / ...tgt
```