19:["$","$L1d",null,{"locale":"en-us","now":"$D2025-07-22T18:16:42.168Z","timeZone":"UTC","messages":{"login":{"success":"Successfully signed in","my_profile":"My Profile","signin_account":"Sign in to your account","or":"Or","create_account":"Create your account","failed":"Login Failed","default_error":"Wrong User Or Password","email":"Email Address","password":"Password","remember_me":"Remember me","forgot_password":"Forgot your password?","signin":"Sign in","go_sso":"Or continue with"},"forgotpassword":{"go_back":"Go Back","reset":"Reset","email":"Email Address","check_email":"Please check your e-mail","forgot_password":"Forgot Password"},"payment":{"success":"Payment successful","welcome":"Welcome to MuscleWiki Premium","subheader":"The Better Version of Yourself","subtotal":"Subtotal","total":"Total","payment_info":"Payment Information","go_back":"Go Back To Training"},"register":{"create_account":"Create your","account":"Account","apple":"Sign up with Apple","google":"Sign up with Google","accept":"I accept the","terms":"Terms and Conditions","you_need_accept":"You need to accept terms and conditions to open an account.","create_an_account":"Create an Account","already_account":"Already have an account?","login_here":"Login Here","newsletter":"Get updates, newsletter, and promotional materials via email.","free":"Free"},"auth_error":{"title":"Account Already Exists","message":"An account with that email already exists. You will need to login with email and password.","reset_password_button":"Reset Password"},"workout_generator_cta":{"your_workout":"YOUR WORKOUT","view_results":"Please create a free account or subscribe to save your workout","limit_exceeded":"Free workout limit (3) exceeded. Upgrade to Premium to continue saving workouts.","fitness_journey":"Your fitness journey starts here!","features":"Features","create_free_account":"CREATE A FREE ACCOUNT","have_account":"Already have an account?","sign_in":"Sign in","start_trial":"START YOUR 7 DAY FREE TRIAL","start_yearly":"START YOUR YEARLY SUBSCRIPTION","track":"TRACK","understand":"UNDERSTAND","simplify":"SIMPLIFY","free":"Free","premium":"Premium","limit":"Save up to 3","complete_exercise_library":"Complete Exercise Library","fitness_tools":"Fitness Tools","ai_generated_workouts":"AI Generated Workouts","workout_tracking":"Workout Tracking","workout_plans":"Workout Plans","routines":"Routines","ad_free_experience":"Ad Free Experience"},"workout_generator":{"level":"Level","exercises":"Exercises","goal":"Goal","saved":"Saved!","save_workout":"Save Workout!","view_my_workouts":"View My Workouts","age":"Age","back":"Back","complete_survey":"Please complete the survey","equipment_all":"Select All","exercisesZ":"Exercises","fatigue_gradient":"Fatigue Gradient","fitness_goal":"YOUR FITNESS GOAL?","fitness_level":"YOUR FITNESS LEVEL?","generate":"Generate","lets_start":"LETS GET STARTED","muscles_group":"Muscle Groups","muscles_to_workout":"WHAT DO YOU WANT TO WORKOUT?","next":"Next","select_equipment":"SELECT YOUR EQUIPMENT"},"sharing":{"volume":"Volume","total_volume":"Total Volume","exercises":"Exercises","equipment":"Equipment","link_copied":"Link Copied","copy_link":"Copy Workout Link","impact":"Impact Summary","duplicate_workout_title":"Workout Already Exists","duplicate_workout_body":"A workout with this title already exists in your saved workouts. Download the mobile app to change it","close":"Close"},"track-modal":{"your-workout":"YOUR WORKOUT","download-the-app":"Don't lose your progress. Open the app and save your workout now!"},"sets-reps-grid":{"sets":"SETS","measureName":"{denominator, select, distance {Distance /} weight {Weight /} duration {Duration /} reps {Reps /} other {}}{measure, select, duration { Duration} reps { Reps} weight { Weight} distance { Distance} height { Height} other {}}"},"error":{"something-wrong":"Something went wrong! {error}","try-again":"Try Again"},"metadata":{"title":"Come check out my {workout} workout on Musclewiki"},"not-found":{"page-not-found":"Page not Found","workout-not-found":"This workout does not exist","sorry":"Sorry, we couldn't find the page you're looking for.","support-contact":"If you think something is broken, email us at support@musclewiki.com","popular-pages":"Popular pages","back-home":"Back to home","rights":"MuscleWiki SEZC. Some rights reserved.","workout-generator":"Workout Generator","workouts":"Explore detailed workout plans.","exercise-library":"Comprehensive Exercise Library","routines":"Curated Fitness Routines","tags":{"workout-generator":"Create personalized workout plans tailored to your fitness goals and preferences using our Workout Generator.","workouts":"Explore a variety of pre-made workout plans designed for all fitness levels, from beginners to advanced athletes.","exercise-library":"Access our comprehensive exercise library with detailed instructions and videos for over 2000 exercises.","routines":"Discover curated fitness routines that target specific goals, such as strength building, weight loss, or endurance."}},"directory":{"directory":"Directory","exercise":"Exercise","video":"Video","equipment":"Equipment","difficulty":"Difficulty","filters":"Filters","filter":"Filter","clear":"Clear all","showing":"Showing","of":"of","muscles":"Muscles","male":"Male","female":"Female","novice":"Novice","intermediate":"Intermediate","advanced":"Advanced","beginner":"Beginner"},"navigation":{},"sidebar":{"close":"Close Sidebar","open":"Open Sidebar","workouts":"Workouts","my_workouts":"My Workouts","workout_originals":"Originals","workout_builder":"Builder","workout_tracker":"Tracker","workout_generator":"Generator","workout_generator_full":"Workout Generator","routines":"Routines","calculators":"Calculators","tools":"Tools","calorie":"Calorie Calculator","macro":"Macro Calculator","onerep":"One Rep Max Calculator","calculator_onerep":"One Rep Max Calculator","calculator_calorie":"Calorie Calculator","calculator_macro":"Macro Calculator","directory":"Directory","articles":"Articles","disclaimer":"Disclaimer","copyright":"Copyright","newsLetter":"NewsLetter","privacyPolicy":"Privacy Policy","support":"Support","translation":"Translation","home":"Home","settings":"Settings","cta_mobile":"Remove ads & unlock cool features go Premium.","current_sub":"Current Subscription","get_premium":" Get\n MuscleWiki\n Premium","login":"Login","register":"Register","profile":"Profile","signout":"Sign Out"},"footer":{"newsletter_title":"Subscribe to our newsletter","newsletter_header":"The latest news, articles, and resources, sent to your inbox weekly.","some_rights":"Some rights reserved.","slogan":"simplify your workout","disclaimer":"Disclaimer","copyright":"Copyright","privacyPolicy":"Privacy Policy","newsLetter":"Newsletter","support":"Support"},"new_feature":{"new":"NEW!","try_now":"Try it out now","workout_generator":"Workout Generator"},"topnav":{"gopremium":"Go Premium","profile":"Profile","login":"Login","register":"Register","signout":"Sign out","search":"Search"},"WorkoutGenerator":{"letsGetStarted":"LETS GET STARTED","level":"Level","shuffle":"Shuffle","delete":"delete","exercises":"Exercises","goal":"Goal","saved":"Saved!","male":"Male","female":"Female","ageQuestion":"Age","height":"Height","weight":"Weight","gender":"Gender","gender_placeholder":"Select your gender","goBack":"Go Back","next":"Next","age":"Age","whatsAge":"WHATS YOUR AGE?","goalQuestion":"YOUR FITNESS GOAL?","goalBuild":"Build Muscle","goalStrength":"Gain Strength","goalWeight":"Lose Weight","goalBuildDesc":"Build muscle and strength","goalStrengthDesc":"Increase strength and power","goalWeightDesc":"Lose weight and improve body composition","levelQuestion":"YOUR FITNESS LEVEL?","levelBeginner":"Beginner","levelIntermediate":"Intermediate","levelAdvanced":"Advanced","levelHelp":"Choose your fitness level to get personalized workout recommendations.","equipmentQuestion":"SELECT YOUR EQUIPMENT","musclesQuestion":"WHAT DO YOU WANT TO WORKOUT?","musclesHelp":"Choose the muscle groups you want to target for a personalized workout plan.","equipmentHelp":"Choose the equipment you have access to for a personalized workout plan.","equipmentAll":"Select All","generate":"Generate","select_equipment":"SELECT YOUR EQUIPMENT","select_muscles":"WHAT DO YOU WANT TO WORKOUT?","select_muscles_help":"Choose the muscle groups you want to target for a personalized workout plan.","select_equipment_help":"Choose the equipment you have access to for a personalized workout plan.","errorLoadingLevels":"Error loading fitness levels","tryAgain":"Try Again","noLevelsAvailable":"No fitness levels available","refreshPage":"Refresh Page","fitnessLevel":"Fitness Level","levelDisclaimerInfo":"Disclaimer\n\nThe tables provided are not all-encompassing as there is large variation from person to person. Use these tables to help you get a general sense of where you stand.","levelBeginnerInfo":"Beginner\n\n• 0-9 months in the gym\n• 10 min mile\n• 1-3 Pushups\n• Bench Press .5x your BW\n• Squat .75x your BW\n• Deadlift 1x your BW","levelIntermediateInfo":"Intermediate\n\n• 9-24 months in the gym\n• 9 min mile\n• 3-8 pushups\n• Bench Press .75x your BW\n• Squat 1x your BW\n• Deadlift 1.25x your BW","levelAdvancedInfo":"Advanced\n\n• 24+ months in the gym\n• 8 min mile\n• 8+ pushups\n• Bench Press 1x your BW\n• Squat 1.25x your BW\n• Deadlift 1.5x your BW","levelMaleBeginnerInfo":"Beginner\n\n• 0-9 months in the gym\n• 9 min mile\n• 2-5 Chin ups\n• 4-10 Pushups\n• Bench Press .75x your BW\n• Squat 1x your BW\n• Deadlift 1.25x your BW","levelMaleIntermediateInfo":"Intermediate\n\n• 9-24 months in the gym\n• 8 min mile\n• 5-10 Chin ups\n• 12-20 Pushups\n• Bench Press 1x your BW\n• Squat 1.25x your BW\n• Deadlift 1.5x your BW","levelMaleAdvancedInfo":"Advanced\n\n• 24+ months in the gym\n• 7 min mile\n• 10+ Chin ups\n• 20+ Pushups\n• Bench Press 1.5x your BW\n• Squat 2x your BW\n• Deadlift 2.5x your BW","levelNoviceInfo":"Novice\n\n• New to lifting and fitness\n• No prior experience in gym","errorLoadingGoals":"Error loading fitness goals","noGoalsAvailable":"No fitness goals available","levelFemaleBeginnerInfo":"Beginner\n\n• 0-9 months in the gym\n• 10 min mile\n• 1-3 Pushups\n• Bench Press .5x your BW\n• Squat .75x your BW\n• Deadlift 1x your BW","levelFemaleIntermediateInfo":"Intermediate\n\n• 9-24 months in the gym\n• 9 min mile\n• 3-8 pushups\n• Bench Press .75x your BW\n• Squat 1x your BW\n• Deadlift 1.25x your BW","levelFemaleAdvancedInfo":"Advanced\n\n• 24+ months in the gym\n• 8 min mile\n• 8+ pushups\n• Bench Press 1x your BW\n• Squat 1.25x your BW\n• Deadlift 1.5x your BW","muscles_group":"Muscle Groups","muscleGroups":"Muscle Groups","close":"Close","muscleAbs":"Abs","muscleChest":"Chest","muscleBack":"Back","muscleShoulders":"Shoulders","muscleBiceps":"Biceps","muscleTriceps":"Triceps","muscleQuads":"Quads","muscleHamstrings":"Hamstrings","muscleCalves":"Calves","muscleGlutes":"Glutes","categoryCore":"Core","categoryUpper":"Upper Body","categoryLower":"Lower Body","categoryArms":"Arms","categoryLegs":"Legs","muscleGroupSelection":"Select Muscle Group","completeSurvey":"Please complete the survey","workoutGenerator":"Workout Generator","selectedMuscles":"Selected Muscles","selectedEquipment":"Selected Equipment","workout":"Workout","selectGender":"Select Gender","selectAge":"Select Age","selectEquipment":"Select Equipment","selectGoal":"Select Goal","selectLevel":"Select your fitness level","info":"Info","loading_data":"Loading...","targetMuscles":"Target Muscles","openMuscleGroups":"Open Muscle Groups","save_workout":"Save Workout","regenerateWorkout":"Regenerate Workout","editWorkout":"Edit Workout","show_details":"Show Details","hide_details":"Hide Details","backToGenerator":"Back to Generator","generatingWorkout":"Generating workout...","noExercises":"No exercises","equipment":"Equipment","muscles":"Muscles","sets":"Sets","reps":"Reps","rest":"Rest","generatingTakesTime":"Generating workout takes time, please be patient.","workout_generator":{"stretching":"Stretching out muscles...","lacing":"Lacing up shoes...","setting":"Setting up the weights...","hydrating":"Hydrating...","warmed":"All warmed up and ready to go!"},"unsavedChanges":{"title":"Unsaved Changes","message":"You have unsaved changes. Are you sure you want to leave this page?","cancel":"Stay & Keep Editing","discard":"Discard Changes"}},"homepage":{"bodymap":{"standard":"Standard","advanced":"Advanced","joints":"Joints","close_menu":"CLOSE MENU"},"equipment":"Equipment"},"third-page":{"gender":{"male":"Male","female":"Female"},"exercises":{"primary":"Primary","secondary":"Secondary","tertiary":"Tertiary","force":"Force","grips":"Grips","mechanic":"Mechanic","alternative_name":"Alternative Name"},"workouts":{"difficulty":"Difficulty","full_measure":"Measure"}},"sideqr":{"header":"Simplify your workout, anywhere","sub_header":"Download MuscleWiki Mobile for Fitness on the go"},"gender_selector":{"male":"Male","female":"Female"},"side_filter":{"filter_featured":"Featured","advanced":"Advanced","male":"Male","gender":"Gender","equipment":"Equipment"},"bodymap":{"advanced":"Advanced","joints":"Joints"},"articles":{"featured":"Featured","not_found":"No articles found","categories":"Categories","tags":"Tags","related":"Related Articles","loading":"Loading...","article_not_found":"Article Not Found","article_not_found_description":"The article you're looking for doesn't exist or has been removed.","back_to_articles":"Back to Articles","by":"By","citations":"Citations"},"calculator":{"calorie":"Calorie Calculator","macro":"Macro Calculator","one_rep":"One Rep Max Calculator","calculate":"Calculate","units":"Units","gender":"Gender","age":"Age","height":"Height","weight":"Weight","feet":"Feet","inches":"Inches","years":"years","reps":"reps","day":"day","calories":"Calories","metric":"Metric","imperial":"Imperial","male":"Male","female":"Female","calorie_header":"Calculate your daily calorie needs based on your personal information and activity level.","calorie_harris":"Uses the Harris-Benedict equation for accurate BMR calculation.","calorie_result":"Your Daily Calorie Needs","activity_level":"Activity Level","goal":"Goal","activity_sedentary":"Sedentary (little/no exercise)","activity_light":"Light (light exercise/sports 1-3 days/week)","activity_moderate":"Moderate (moderate exercise/sports 3-5 days/week)","activity_active":"Active (hard exercise/sports 6-7 days a week)","activity_very_active":"Very Active (very hard exercise/sports & physical job)","goal_extreme_loss":"Extreme Weight Loss (2 lbs/week)","goal_weight_loss":"Weight Loss (1 lb/week)","goal_mild_loss":"Mild Weight Loss (0.5 lb/week)","goal_maintain":"Maintain Weight","goal_mild_gain":"Mild Weight Gain (0.5 lb/week)","goal_weight_gain":"Weight Gain (1 lb/week)","goal_extreme_gain":"Extreme Weight Gain (2 lbs/week)","goal_extreme_loss_metric":"Extreme Weight Loss (1 kg/week)","goal_weight_loss_metric":"Weight Loss (0.5 kg/week)","goal_mild_loss_metric":"Mild Weight Loss (0.25 kg/week)","goal_maintain_metric":"Maintain Weight","goal_mild_gain_metric":"Mild Weight Gain (0.25 kg/week)","goal_weight_gain_metric":"Weight Gain (0.5 kg/week)","goal_extreme_gain_metric":"Extreme Weight Gain (1 kg/week)","macro_header":"Macronutrients (macros) are typically defined as the three substrates that are used by the body for the production of energy. Those energy substrates are carbohydrates, fats, and proteins. Together, the macronutrients create the caloric total for a food.","macro_read_more":"Learn more about macronutrients and their importance in your diet.","macro_read_more_click":"Read our guide","macro_distribution":"Macro Distribution","macro_calories":"Daily Calories","macro_meals_day":"Meals per Day","macro_daily_needs":"Calculate Daily Needs","macro_breakdown":"Macro Breakdown","macro_carb":"Carbs","macro_protein":"Protein","macro_fat":"Fat","per_meal":"per meal","daily_total":"Daily Total","macro_balanced":"Balanced (40/30/30)","macro_low_carb":"Low Carb (20/40/40)","macro_high_protein":"High Protein (30/40/30)","macro_ketogenic":"Ketogenic (5/25/70)","macro_nutrients":"Macronutrients","macro_carbs":"Carbohydrates (Carbs)","macro_carbs_description":"Carbs are converted to the simple sugar, glucose. Glucose is a sugar molecule that is present in all body tissues. When at rest, glucose is stored in the muscles and liver as a more complex sugar called glycogen. Glycogen is stored in muscles and is used to form ATP (adenosine triphosphate), which is the compound that the body derives its energy from.

Glycogen stores can become depleted from long intense exercise. You may have heard of the phenomenon called \"hitting the wall\". Hitting the wall is normally a phrase used by long distance runners who hit a point where it feels like their bodies are giving out on them. Hitting the wall occurs when an athlete's glycogen stores are depleted however this occurrence is usually only seen in long distance runners.

1 carbohydrate is equal to 4 kcals or Cals.","macro_fats":"Fats","macro_fats_description":"Fats provide energy during long bouts of exercise. Fats are less readily available than carbs in the body. The reason for that is the process that fats must undergo to be transformed into energy is more complex than that of carbs. Fats must be broken down from their original complex form (triglyceride) into glycerol and free fatty acids. Those free fatty acids can then be used by the body to form energy.\n

\nFats do more than just provide energy. Some types of fats (phospholipids) form protective sheaths around nerves, while others serve as the building blocks of important hormones (estrogen and testosterone).\n

\nA fat is equal to about 9 kcals or Cals.","macro_proteins":"Proteins","macro_proteins_description":"Only under extreme circumstances is protein required for energy creation. In order for protein to be used as energy, it must be converted into glucose or free fatty acids (FFAs). Without conversion to glucose or FFAs, only amino acids can be utilized for energy.\n

\nProteins shine as building blocks. Protein can serve as the foundation for creation of new tissues. Specific proteins called enzymes speed up or slow down the chemical reactions occurring in the body.\n

\nProtein is equal to about 4 kcals or Cals.","faq_title":"Frequently asked questions","faq_header":"Have a different question and can't find the answer you're looking for? Reach out to our support team by sending us an email and we'll get back to you as soon as we can.","macro_faq_q_1":"Q: Do I need to take carbs right after a workout to restore my glycogen stores?","macro_faq_a_1":"A: Only under two circumstances. If you did intense cardio (cardio uses up significantly more glycogen than weight training does), and if you train more than once per day. Otherwise, there's no need to \"restore glycogen.\" The human body is very good at maintaining glycogen stores and will restore them in less than 24 hours.","macro_faq_q_2":"Q: Do I need to take protein shakes?","macro_faq_a_2":"A: No. If you can consume all of your protein needs with whole foods, then you most certainly should do that instead. In fact, research suggests that whole protein sources (like chicken and fish) are better at supporting muscle building than protein shakes.","macro_faq_q_3":"Q: Everyone says fats are bad. Is that true?","macro_faq_a_3":"A: Fats are a necessary part of the diet. There are unhealthy forms of fat (mostly found in fried foods). However, the kinds of fat that you find in nuts, fish, and oils are healthy and should be consumed for healthy hormone production.","one_rep_header":"Calculate your one rep max based on your current lifting performance.","one_rep_warning":"⚠️ Always warm up properly and use a spotter when attempting heavy lifts.","one_rep_method":"Uses the Brzycki formula for accurate 1RM estimation.","one_rep_reps":"Reps Performed","one_rep_weight_lifted":"Weight Lifted","one_rep_result":"Your Estimated 1RM","training_percentages":"Training Percentages","percentage_explanation":"Use these percentages to plan your training loads based on your estimated 1RM.","close":"Close"},"workouts":{"mw_workouts":"MuscleWiki Workouts","my_workouts":"My Workouts","build_workout":"Build your own workout!","toggle_sorting":"Toggle Sorting","zero_content":"No workouts found. Try adjusting your filters.","category":"Category","difficulty":"Difficulty","muscles":"Muscles","goals":"Goals","equipment":"Equipment","bodymap":"Body Map","description":"Description","workout_added":"Workout Added!","full_measure":"Measure","force":"Force","grips":"Grips","reps":"Reps","mechanic":"Mechanic","series":"Series","duration":"Duration","sort":{"popular":"Most Popular","newest":"Newest First","oldest":"Oldest First","alphabetical":"A-Z","difficulty_easy":"Easiest First","difficulty_hard":"Hardest First"}},"routines":{"workout":"Workout","start_workout":"Start Workout","description":"Description","mw_routines":"MuscleWiki Routines","my_routines":"My Routines","toggle_sorting":"Toggle Sorting","zero_content":"No routines found. Try adjusting your filters.","category":"Category","difficulty":"Difficulty","muscles":"Muscles","goals":"Goals","equipment":"Equipment","clear_all":"Clear All","target_muscles":"Target Muscles","weeks":"weeks","per_week":"per week","min":"min","more":"more","workouts_per_week":"workouts per week","min_per_workout":"min per workout","add_to_my_routines":"Add to My Routines","remove_from_favorites":"Remove from favorites","add_to_favorites":"Add to favorites","no_workouts":"No Workouts Available","no_workouts_description":"This routine doesn't have any workouts configured yet.","workouts":"Workouts","exercises":"Exercises","sets":"Sets","rest":"Rest","notes":"Notes","loading_routines":"Loading routines...","login_required":"Login Required","login_required_description":"Please log in to view your saved routines.","no_saved_routines":"No Saved Routines","no_saved_routines_description":"You haven't saved any routines yet. Browse our collection to find routines you like.","sorted_alphabetically":"Sorted alphabetically","sort":{"popular":"Most Popular","newest":"Newest First","oldest":"Oldest First","alphabetical":"A-Z","difficulty_easy":"Easiest First","difficulty_hard":"Hardest First"},"meta_title":"MuscleWiki Routines | Find Your Perfect Fitness Plan","meta_description":"Explore a wide variety of fitness routines on MuscleWiki. Filter by difficulty, equipment, and goals to find the perfect workout plan for you.","meta_keywords":"fitness routines, workout plans, exercise routines, training programs, MuscleWiki routines","og_title":"MuscleWiki Routines | Personalized Fitness","og_description":"Discover and customize fitness routines on MuscleWiki.","twitter_title":"MuscleWiki Routines | Start Your Fitness Journey","twitter_description":"Find the best routines to achieve your fitness goals with MuscleWiki.","workouts_in_routine":"Workouts in this Routine","exercises_in_workout":"Exercises in this Workout"},"navbar":{"filters":"Filters","sort":"Sort","active_filters":"Active filters"},"general":{"showing":"Showing","to":"to","of":"of","results":"results","previous":"Previous","next":"Next","gender":"Gender","male":"Male","female":"Female","open_exercise":"Open","equipment":"Equipment","advanced":"Advanced","joints":"Joints","standard":"Standard","close_menu":"Close menu"},"common":{"close_menu":"Close menu","active":"active","remove_filter":"Remove filter {name}","remove_filter_for":"Remove filter for","gender_selector":"Gender Selector","previous":"Previous","next":"Next","showing":"showing","to":"to","of":"of","results":"Results","site_name":"Your Site Name"},"settings":{"title":"Settings","menu":{"account":"Account","profile":"Profile"},"account":{"title":"Account Settings","description":"Manage your account information, subscription, and preferences","loading":"Loading account information...","myAccount":{"title":"My Account","manageSubscription":"Manage","cancelAndRefund":"Cancel and Refund","accountType":"Account Type","subscription":"Subscription","memberSince":"Member Since","lastLogin":"Last Login","cancelSubscription":"Cancel","premium":"Premium","goPremium":"Go Premium","free":"Free Account"},"socialConnect":{"title":"Social Account Connections","description":"Connect your social accounts for easier login and sharing","connected":{"title":"Connected","close":"Close","message":"Successfully connected with {provider}"},"notConnected":{"title":"Not connected"},"connect":{"button":"Connect"},"disconnect":{"button":"disconnect","cancel":"Cancel","confirm":"Confirm","title":"Disconnect account","message":"Are you sure you want to disconnect your account from {provider}"}},"password":{"updateTitle":"Update Password","createTitle":"Create Password","updateDescription":"Change your account password","createDescription":"Create a password for your account","current":"Current Password","new":"New Password","confirm":"Confirm Password","requirements":"Password must be at least 8 characters long","update":"Update Password","create":"Create Password","success":"Password updated successfully","error":"An error occurred while updating your password","errors":{"currentRequired":"Current password is required","newRequired":"New password is required","confirmRequired":"Please confirm your password","tooShort":"Password must be at least 8 characters","mismatch":"Passwords do not match"}},"deleteAccount":{"title":"Delete Account","description":"Permanently delete your account and all associated data","button":"Delete Account","warning":{"title":"Warning: This action cannot be undone","point1":"All your personal data will be permanently deleted","point2":"Your subscription will be cancelled immediately","point3":"You will lose access to all premium features"},"modal":{"title":"Delete Account","message":"Are you sure you want to delete your account? This action cannot be undone.","confirm":"Yes, Delete Account","cancel":"Cancel"},"deleted":{"title":"","message":""}}},"profile":{"title":"Profile Settings","description":"Manage your personal information and preferences","loading":"Loading profile information...","form":{"title":"Profile Information","submit":"Save Changes","success":"Profile updated successfully","error":"An error occurred while updating your profile","firstName":{"label":"First Name","required":"First name is required"},"lastName":{"label":"Last Name","required":"Last name is required"},"email":{"label":"Email Address","required":"Email address is required","invalid":"Please enter a valid email address"},"gender":{"label":"Gender","placeholder":"Select your gender","required":"Please select your gender"},"language":{"label":"Language","placeholder":"Select your language","required":"Please select your language"},"newsletter":{"label":"Subscribe to newsletter","description":"Receive updates about new features and fitness tips"}}}},"search":{"no_data":"No Exercise found","cantfind":"We couldn’t find anything with that term. Please try again"},"legal":{"disclaimer":"Disclaimer","copyright":"Copyright","privacy-policy":"Privacy Policy","disclaimer_body":"$1e","copyright_body":"$1f","privacy-policy_body":"$20"}},"children":["$","$L21",null,{"children":[["$","$L22",null,{}],["$","$L2",null,{"parallelRouterKey":"children","error":"$undefined","errorStyles":"$undefined","errorScripts":"$undefined","template":["$","$L3",null,{}],"templateStyles":"$undefined","templateScripts":"$undefined","notFound":["$L23",["$","$L4",null,{"children":"$L24"}],[]],"forbidden":"$undefined","unauthorized":"$undefined"}],["$","$11",null,{"fallback":null,"children":[["$","$L25",null,{}],["$","$L26",null,{"staticRoutes":["/exercises","/workouts","/workout-generator"],"enableIntersectionPrefetch":true,"enableHoverPrefetch":true}]]}]]}]}]