{"badger":"share/v1","app_version":"1.1.1","created_at":"2026-07-25T23:42:17.115979Z","type":"routine","payload":{"routine":{"name":"Full Body (3-Day)","notes":"3 days/week full body training. Rest at least one day between sessions.","weight_source":"last_performance","history_scope":"any_workout"},"days":[{"name":"Full Body","scheduled_days":[1,3,5],"exercises":[{"exercise_name":"Barbell Back Squat","exercise_type":"weight_reps","predefined_sets":[{"is_warmup":false,"reps":5},{"is_warmup":false,"reps":5},{"is_warmup":false,"reps":5}]},{"exercise_name":"Flat Barbell Bench Press","exercise_type":"weight_reps","predefined_sets":[{"is_warmup":false,"reps":8},{"is_warmup":false,"reps":8},{"is_warmup":false,"reps":8}]},{"exercise_name":"Deadlift","exercise_type":"weight_reps","predefined_sets":[{"is_warmup":false,"reps":5},{"is_warmup":false,"reps":5},{"is_warmup":false,"reps":5}]},{"exercise_name":"Lat Pulldown","exercise_type":"weight_reps","predefined_sets":[{"is_warmup":false,"reps":10},{"is_warmup":false,"reps":10},{"is_warmup":false,"reps":10}]},{"exercise_name":"Overhead Barbell Press","exercise_type":"weight_reps","predefined_sets":[{"is_warmup":false,"reps":8},{"is_warmup":false,"reps":8},{"is_warmup":false,"reps":8}]},{"exercise_name":"Barbell Curl","exercise_type":"weight_reps","predefined_sets":[{"is_warmup":false,"reps":10},{"is_warmup":false,"reps":10},{"is_warmup":false,"reps":10}]},{"exercise_name":"Calf Raise (Standing)","exercise_type":"weight_reps","predefined_sets":[{"is_warmup":false,"reps":15},{"is_warmup":false,"reps":15},{"is_warmup":false,"reps":15}]}]}],"exercises":[{"name":"Barbell Back Squat","type":"weight_reps","category_name":"Legs"},{"name":"Flat Barbell Bench Press","type":"weight_reps","category_name":"Chest"},{"name":"Deadlift","type":"weight_reps","category_name":"Back"},{"name":"Lat Pulldown","type":"weight_reps","category_name":"Back"},{"name":"Overhead Barbell Press","type":"weight_reps","category_name":"Shoulders"},{"name":"Barbell Curl","type":"weight_reps","category_name":"Biceps"},{"name":"Calf Raise (Standing)","type":"weight_reps","category_name":"Legs"}],"machines":[]}}