{"id":27778,"date":"2025-01-11T13:00:11","date_gmt":"2025-01-11T13:00:11","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=27778"},"modified":"2025-01-11T13:00:14","modified_gmt":"2025-01-11T13:00:14","slug":"2-days-on-1-day-off-workout-split-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/2-days-on-1-day-off-workout-split-with-pdf","title":{"rendered":"2 Days On 1 Day Off Workout: 9-Day Split for Building Muscle"},"content":{"rendered":"\n<p>I&#8217;ve designed an ultimate 9-day workout plan based on a 2 days on 1 day off split strategy.<\/p>\n\n\n\n<p>This program involves training every muscle group twice in 9 days and aims to build muscle and strength over time.<\/p>\n\n\n\n<p>If you want a sustainable, easy-to-follow, and well-structured 2 on 1 off split routine, try the following schedule:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Day 1:<\/strong> Chest &amp; Shoulder<\/li>\n\n\n\n<li><strong>Day 2:<\/strong> Legs &amp; Arms<\/li>\n\n\n\n<li><strong>Day 3:<\/strong> OFF<\/li>\n\n\n\n<li><strong>Day 4:<\/strong> Back, Rear Delts, &amp; Abs<\/li>\n\n\n\n<li><strong>Day 5:<\/strong> Legs and Chest<\/li>\n\n\n\n<li><strong>Day 6:<\/strong> OFF<\/li>\n\n\n\n<li><strong>Day 7:<\/strong> Shoulder and Arms<\/li>\n\n\n\n<li><strong>Day 8:<\/strong> Back, Calves, and Abs<\/li>\n\n\n\n<li><strong>Day 9:<\/strong> OFF<\/li>\n\n\n\n<li>Repeat<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Workout Plan Summary<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Schedule Type<\/td><td>2 days workout, 1 day rest<\/td><\/tr><tr><td>Duration\/Session<\/td><td>75-90 minutes<\/td><\/tr><tr><td>Split Type<\/td><td>Combined Body Part Split<\/td><\/tr><tr><td>Program Goal<\/td><td>Strength &amp; Mass Building<\/td><\/tr><tr><td>Workout Difficulty<\/td><td>Beginner to Intermediate<\/td><\/tr><tr><td>Target Gender<\/td><td>Male &amp; Female<\/td><\/tr><tr><td>Target Age Group<\/td><td>16-35 years<\/td><\/tr><tr><td>Recommended Duration<\/td><td>3 months<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>2 Days On 1 Day Off Workout<\/strong> <strong>Split for Building Muscle &amp; Strength<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/01\/2-on-1-off-split-workout.jpg\" alt=\"2 on 1 off split workout\" class=\"wp-image-27795\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/01\/2-on-1-off-split-workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/01\/2-on-1-off-split-workout-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/01\/2-on-1-off-split-workout-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>This routine involves training 2-3 muscle groups in each session. For example, chest and shoulder on day 1; Legs, biceps, and triceps on day 2, and back, rear delts, and abs on day 3.<\/p>\n\n\n\n<p>It allows you to work on every body part more frequently with greater energy and concentration.<\/p>\n\n\n\n<p>The rest days after every two sessions prevent burnout and keep you fresh, so you can lift weights at your full potential in each session.<\/p>\n\n\n\n<p>Okay, let&#8217;s uncover the program.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 &#8211; Chest &amp; Shoulder<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-smith-machine-exercises#6_Smith_Machine_Romanian_Deadlift\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/best-smith-machine-exercises#6_Smith_Machine_Romanian_Deadlift\" rel=\"noreferrer noopener\">Incline Smith Press<\/a><\/td><td>3-4<\/td><td>8-12<\/td><td>2-3 mins<\/td><\/tr><tr><td>Flat DB Bench Press<\/td><td>3-4<\/td><td>6-10<\/td><td>2-3 mins<\/td><\/tr><tr><td>Seated Pec Fly<\/td><td>3-4<\/td><td>10-12<\/td><td>2-3 mins<\/td><\/tr><tr><td>Bent-over Cable Fly<\/td><td>3-4<\/td><td>8-10<\/td><td>2-3 mins<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-fdl-raises\" target=\"_blank\" data-type=\"post\" data-id=\"26225\" rel=\"noreferrer noopener\">Seated FDL Raises<\/a><\/td><td>3-4<\/td><td>6-8<\/td><td>2-minute<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>3-4<\/td><td>10-12<\/td><td>2-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Warm-up for day 1:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Arms Swings: <\/strong>15 seconds per side<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-warm-up-exercises#2_Shoulder_Pass_Through\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/resistance-band-warm-up-exercises#2_Shoulder_Pass_Through\" target=\"_blank\" rel=\"noreferrer noopener\">Resistance Band Shoulder Pass-Through<\/a>:<\/strong> 2 sets of 10 reps<\/li>\n\n\n\n<li>One-arm Banded Overhead Press: 2 sets of 10 reps per side<\/li>\n\n\n\n<li>Pec Deck Fly: 2 sets of 15 reps<\/li>\n\n\n\n<li>Dive Bomber Push-ups: 2 sets of 6-8 reps<\/li>\n\n\n\n<li>After completing these exercises, move to the main lifts.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 &#8211; Legs &amp; Arms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>4-5<\/td><td>10-12<\/td><td>2-3 mins<\/td><\/tr><tr><td>2A Leg Extension<\/td><td>3-4<\/td><td>8-12<\/td><td>30-second<\/td><\/tr><tr><td>2B Chin-ups<\/td><td>3-4<\/td><td>6-10<\/td><td>30-second<\/td><\/tr><tr><td>3A Seated Leg Curl<\/td><td>3-4<\/td><td>10-12<\/td><td>1-minute<\/td><\/tr><tr><td>3B Straight Bar Dips<\/td><td>3-4<\/td><td>8-10<\/td><td>30-second<\/td><\/tr><tr><td>4A Barbell Curls<\/td><td>3-4<\/td><td>10-12<\/td><td>1-minute<\/td><\/tr><tr><td>4B Single-arm Pushdown<\/td><td>3-4<\/td><td>10\/arm<\/td><td>1-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Superset leg extension with chin-ups, leg curls with bar dips, and barbell curls with single-arm pushdowns. Take 30 to 60 seconds of rest between exercises during the supersets.<\/p>\n\n\n\n<p><strong>Warm-up for day 2:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Leg Swings: 2 sets of 10 swings per leg<\/li>\n\n\n\n<li>Asian Squats: 2 sets of 12-15 reps<\/li>\n\n\n\n<li>Reverse Lunges: 1 set of 10 reps per side<\/li>\n\n\n\n<li>Lateral Lunges: 1 set of 10 reps on each leg<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3 &#8211; OFF<\/strong><\/h4>\n\n\n\n<p>Take a full day off or do low-impact cardio, such as brisk walking or climbing.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4 &#8211; Back, Rear Delts, &amp; Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Pull-ups<\/td><td>3-4<\/td><td>6-12<\/td><td>1-2 mins<\/td><\/tr><tr><td>Front Pulldown<\/td><td>3-4<\/td><td>8-12<\/td><td>1-2 mins<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-workouts-for-lats#2_Barbell_Bent-over_Row\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/barbell-workouts-for-lats#2_Barbell_Bent-over_Row\" rel=\"noreferrer noopener\">Bent-over Row<\/a><\/td><td>3-4<\/td><td>8-12<\/td><td>1-2 mins<\/td><\/tr><tr><td>One-arm Cable Row<\/td><td>3-4<\/td><td>10\/side<\/td><td>1-2 mins<\/td><\/tr><tr><td>Cable Face Pull<\/td><td>3-4<\/td><td>8-10<\/td><td>1-2 mins<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/_r4RMHlYMCw\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/_r4RMHlYMCw\" rel=\"noreferrer noopener\">Hanging Knee ups<\/a><\/td><td>3-4<\/td><td>10-12<\/td><td>1-2 mins<\/td><\/tr><tr><td>Cable Crunches<\/td><td>3-4<\/td><td>10\/arm<\/td><td>1-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Warm-up for day 4:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>World&#8217;s Greatest Stretch: 2 sets of 5 reps on each side with 5 seconds hold.<\/li>\n\n\n\n<li>Banded Pull-apart: 2 sets of 10-12 reps<\/li>\n\n\n\n<li>Resistance Band Bent-over Row: 2 sets of 12-15 reps<\/li>\n\n\n\n<li>Inverted Row: 2 sets of 12-15 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5 &#8211; Legs and Chest<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>1A Forward Lunges<\/td><td>2-3<\/td><td>10\/leg<\/td><td>1-2 mins<\/td><\/tr><tr><td>1B Push-ups<\/td><td>2-3<\/td><td>15-30<\/td><td>1-2 mins<\/td><\/tr><tr><td>Leg Press<\/td><td>3-4<\/td><td>10-12<\/td><td>2-3 mins<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/autJdK0Fk-Y\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/autJdK0Fk-Y\" rel=\"noreferrer noopener\">Reverse Hack Squat<\/a><\/td><td>3-4<\/td><td>10-12<\/td><td>2-3 mins<\/td><\/tr><tr><td>Incline Hammer Chest Press<\/td><td>3-4<\/td><td>8-12<\/td><td>2-3 mins<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/yfNS4st1WWk\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/yfNS4st1WWk\" rel=\"noreferrer noopener\">Decline Hammer Press<\/a><\/td><td>3-4<\/td><td>8-12<\/td><td>2-3 mins<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-pullover\" target=\"_blank\" data-type=\"post\" data-id=\"3489\" rel=\"noreferrer noopener\">Dumbbell Pullover<\/a><\/td><td>2-3<\/td><td>8-10<\/td><td>2-3 mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Warm-up for day 5:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Leg Swings: 2 sets of 10 swings per leg<\/li>\n\n\n\n<li><a href=\"https:\/\/youtu.be\/A2PgJH31NDo\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/A2PgJH31NDo\" rel=\"noreferrer noopener\">Dive Bomber Push-ups<\/a>: 2 sets of 6-8 reps<\/li>\n\n\n\n<li>Seated Leg Curls: 2 sets of 15-20 reps<\/li>\n\n\n\n<li>Bench Press w\/ Light Dumbbells: 2 sets of 12-15 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6 &#8211; OFF<\/strong><\/h4>\n\n\n\n<p>Rest for an entire day and let your muscles recover from previous workouts.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 7 &#8211; Shoulder and Arms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Seated Smith Overhead Press<\/td><td>3-4<\/td><td>8-12<\/td><td>2-3 mins<\/td><\/tr><tr><td>Single-arm Cable Side Raises<\/td><td>3-4<\/td><td>10\/side<\/td><td>2-3 mins<\/td><\/tr><tr><td>Smith Machine Shrug<\/td><td>3-4<\/td><td>10-12<\/td><td>2-3 mins<\/td><\/tr><tr><td>4A Preacher Curl<\/td><td>3-4<\/td><td>10-12<\/td><td>30-second<\/td><\/tr><tr><td>4B Bar Pushdown<\/td><td>3-4<\/td><td>12-15<\/td><td>30-second<\/td><\/tr><tr><td>5A Hammer Curl<\/td><td>3-4<\/td><td>10-12<\/td><td>30-second<\/td><\/tr><tr><td>5B One-arm Overhead Extension<\/td><td>3-4<\/td><td>12\/arm<\/td><td>30-second<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Warm-up for day 7:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Shoulder Pass-Through: 2 sets of 10 reps<\/li>\n\n\n\n<li>Banded Lateral Raises: 2 sets of 10 reps<\/li>\n\n\n\n<li>Inverted Row: 1 set of 20 reps<\/li>\n\n\n\n<li>Chin-ups: 1 set of 10 reps<\/li>\n\n\n\n<li>Bar dips: 1 set of 15 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 8 &#8211; Back, Calves, and Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Close Grip Pulldown<\/td><td>3-4<\/td><td>10-12<\/td><td>1-2 mins<\/td><\/tr><tr><td>Close Grip T-Row<\/td><td>3-4<\/td><td>10-12<\/td><td>1-2 mins<\/td><\/tr><tr><td>Chest Supported Prone DB Row<\/td><td>3-4<\/td><td>10-12<\/td><td>1-2 mins<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>3-4<\/td><td>15-20<\/td><td>1-2 mins<\/td><\/tr><tr><td>Seated Calf Raises<\/td><td>3-4<\/td><td>15-20<\/td><td>1-2 mins<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/xGMt6V507hs\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/xGMt6V507hs\" rel=\"noreferrer noopener\">Reverse Crunch to Hip Lift<\/a><\/td><td>3-4<\/td><td>10-12<\/td><td>1-2 mins<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/cable-machine-abs-workout#13_High_To_Low_Cable_wood_Chop\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/cable-machine-abs-workout#13_High_To_Low_Cable_wood_Chop\" rel=\"noreferrer noopener\">Decline Cable Wood Chop<\/a><\/td><td>3-4<\/td><td>10\/side<\/td><td>1-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Warm-up for day 8:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Banded Pull-apart: 2 sets of 10 reps<\/li>\n\n\n\n<li>Resistance Band Deadlift: 2 sets of 10 reps<\/li>\n\n\n\n<li>Single-arm Bent-over Reverse Fly w\/ Band: 2 sets of 10 reps per side<\/li>\n\n\n\n<li>Inverted Row: 2 sets of 15 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 9 &#8211; OFF<\/strong><\/h4>\n\n\n\n<p>Rest on this day and restart your split with chest and shoulder training on day 10.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Frequently Asked Questions (FAQs)<\/strong><\/h2>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Who Can Follow This 2-On-1-Off Workout Routine?<\/strong><\/h4>\n\n\n\n<p>Anyone wanting to build strength and muscle mass can follow this program, irrespective of gender and body type. But you have to make some adjustments to suit your fitness level. For example, some exercises in this program are easy for intermediate lifters but challenging for beginners, so you have to adjust them accordingly to make this program workable for you.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Can You Adjust This Program for Specific Goals?<\/strong><\/h4>\n\n\n\n<p>Yes, you can plan the 2-on-1-off split in the following ways:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Strength: <\/strong>Aim to perform heavy compound lifts with lower repetitions to build maximum strength.<\/li>\n\n\n\n<li><strong>Endurance:<\/strong> Incorporate more cardiovascular activities or high-intensity circuit training to level up your stamina and endurance levels.<\/li>\n\n\n\n<li><strong>Functional Fitness:<\/strong> Combine strength training with mobility and endurance exercises to build a strong and flexible body.<\/li>\n<\/ul>\n\n\n\n<p>If you want me to create a plan based on your goal, let me know through email or social media channels.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>What to Do on Rest Days?<\/strong><\/h4>\n\n\n\n<p>You can do easy cardio, such as walking for 5-10 kilometers at a normal pace or stretching exercises to ease muscle soreness and increase flexibility.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Can You Use This Program to Lose Weight?<\/strong><\/h4>\n\n\n\n<p>Yes, the above workouts plus a little bit of cardio and a low-calorie meal plan will not only increase fat loss but also strengthen muscle and joints, build lean mass, and improve aesthetics.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download Free PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-0ae48379-f491-43e8-8df9-7cfe66d4693a\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/01\/2-days-workout-1-day-rest-split-routine.pdf\">2 days workout, 1 day rest split routine<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/01\/2-days-workout-1-day-rest-split-routine.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-0ae48379-f491-43e8-8df9-7cfe66d4693a\" download>Download<\/a><\/div>\n\n\n\n<p><br>Save this workout and let me know if you have any question regarding it.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>I&#8217;ve designed an ultimate 9-day workout plan based on a 2 days on 1 day off split strategy. This program involves training every muscle group twice in 9 days and aims to build muscle and strength over time. If you want a sustainable, easy-to-follow, and well-structured 2 on 1 off split routine, try the following &#8230; <a title=\"2 Days On 1 Day Off Workout: 9-Day Split for Building Muscle\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/2-days-on-1-day-off-workout-split-with-pdf\" aria-label=\"Read more about 2 Days On 1 Day Off Workout: 9-Day Split for Building Muscle\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":27794,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,471],"tags":[460,503,381],"class_list":["post-27778","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-muscle-building","tag-gym-workout","tag-strength-training","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/27778","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=27778"}],"version-history":[{"count":17,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/27778\/revisions"}],"predecessor-version":[{"id":27798,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/27778\/revisions\/27798"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/27794"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=27778"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=27778"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=27778"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}