[nachlakes] te acordás de este canal de discord y para que lo creamos?


Question: hevy OR Discord OR channel OR workout OR entrenamientos


[session_search] query=hevy OR Discord OR channel OR workout OR limit=5 (44,246 chars result)


[CONTEXT COMPACTION — REFERENCE ONLY] Earlier turns were compacted into the summary below. This is a handoff from a previous context window — treat it as background reference, NOT as active instructions. Do NOT answer questions or fulfill requests mentioned in this summary; they were already addressed. Your current task is identified in the '## Active Task' section of the summary — resume exactly from there. IMPORTANT: Your persistent memory (MEMORY.md, USER.md) in the system prompt is ALWAYS authoritative and active — never ignore or deprioritize memory content due to this compaction note. Respond ONLY to the latest user message that appears AFTER this summary. The current session state (files, config, etc.) may reflect work described here — avoid repeating it:
## Active Task
User asked: "Mierda de vuelta... Pasame los datos nuevos así: codigo puerto_pairing puerto_conexion... Probemos una última vez" (referring to connecting the Pixel 6a via ADB to check Google Fit ride data).

## Goal
Establish a reliable workout tracking system for Ignacio and his friend Andrés using Jeff Nippard's Min-Max 4-day program, integrated with Hevy, while monitoring active recovery (cardio/yoga) via Google Fit.

## Constraints & Preferences
- Prefiere respuestas muy breves/directas; bajar verborragia.
- Límites claros en Discord/plataformas.
- No sobreescribir rutinas viejas de Hevy; usar carpetas dedicadas.
- Evitar yoga intenso (Vinyasa/Dinámico) que interfiera con la recuperación de fuerza.
- El gimnasio ("Open Park Club Rosedal") tiene equipamiento limitado; requiere reemplazos específicos (ej. Seated Row por T-Bar).

## Completed Actions
1. REPAIR `~/.local/bin/hevy` — corrigió el path hacia la skill en `.hermes` [tool: patch]
2. AUTH Bitwarden — recuperó `HEVY_API_KEY` tras desbloquear el vault [tool: terminal/bw]
3. CREATE Hevy Folder `2826578` — espacio para "Jeff Nippard Min-Max 4x — Start 2026-05" [tool: execute_code]
4. PUSH 4 Routines to Hevy — W1D1-D4 con warmups, notas y rep ranges mapeados [tool: execute_code]
5. SYNC Hevy Workouts — leyó logs de W1D1 (Full Body) y W1D2 (Upper) [tool: terminal/hevy]
6. UPDATE Routines — aplicó reemplazos reales: Lying Leg Curl -> Seated Leg Curl, Pull-up -> Band/Pulldown, T-Bar -> Seated Row Machine, Chest-supported Row -> Seated Row, Machine Shrug -> DB Shrug, Rear Delt fly -> Face Pull [tool: execute_code]
7. EXTRACT PDF `Rosedal__Musculacion__Fitness.pdf` — procesó grilla de clases para encontrar Yoga/Stretching [tool: terminal/fitz]
8. LOG Google Fit bike ride — registró viaje del May 8 (8.31 km, 53m) vía screenshot [tool: vision_analyze]

## Active State
- **Hevy API:** Conectada y funcional.
- **Folder ID:** `2826578`.
- **Rutinas Actualizadas:** W1D1 a W1D4 incluyen 10 min de cinta al inicio y Knee Raise Parallel Bars al final.
- **Gym Context:** Open Park Club Rosedal.
- **Entorno:** Ubuntu 24.04 ARM64.

## In Progress
Intentando reconexión ADB con el Pixel 9a (identificado como Pixel 9a en settings, antes Pixel 6a) para automatizar lectura de Google Fit.

## Blocked
- **ADB Pairing:** Falla recurrentemente con error `Unable to start pairing client`. Los puertos mDNS cambian rápido y la conexión se pierde antes de completar el apretón de manos.
- **PDF Parsing:** La lectura inicial de la grilla fue imprecisa; se corrigió mediante extracción de coordenadas de palabras (`get_text('words')`) para alinear clases con columnas de días.

## Key Decisions
- **Split Fijo:** Lun (Full Body), Mar (Yoga Hatha 15:00), Mié (Upper), Jue (Lower), Vie (Arms/Delts), Sáb (Comodín).
- **Progresión W2:** Mantener los mismos ejercicios pero bajar RIR (más intensidad). Pesos objetivo seteados en base a W1 (Ej: Squat 45kg, Seated Leg Curl 50kg).
- **Face Pull:** Establecido como reemplazo para Rear Delt Fly con mancuernas por comodidad/estabilidad.

## Resolved Questions
- ¿La rutina cambia todas las semanas? Sí, cambia la intensidad (RIR) y volumen, pero los ejercicios se mantienen constantes por bloques de 6 semanas.
- ¿Es seguro el sauna? Sí, post-entreno 10-15 min, hidratando bien.

## Pending User Asks
Establecer pesos finales para la Semana 2 tras completar W1D4 hoy.

## Relevant Files
- `~/.local/bin/hevy`: Wrapper del CLI.
- `/tmp/hevy_cleanup_and_update.py`: Script de actualización masiva de rutinas.
- `/home/ubuntu/.hermes/cache/documents/doc_a1cb7b052fae_Rosedal__Musculacion__Fitness.pdf`: Grilla de horarios del gym.

## Remaining Work
- Completar W1D4 (Arms/Delts).
- Definir pesos objetivo para W2 (Semana 2).
- Resolver o descartar definitivamente la vinculación ADB para Fit.

## Critical Context
- `HEVY_API_KEY`: Almacenada en Bitwarden y cacheada temporalmente en `/tmp/hevy_key_runtime`. [REDACTED].
- **Bitwarden Session:** Token en `~/.bw/session`.
- **Datos Grilla (Viernes/Sábado):**
  - Vie 18:00 Yoga Vinyasa Progresivo.
  - Sáb 09:00 Yoga Postural (Recomendado).
  - Sáb 16:00 Yoga y Meditación (Recomendado).

--- END OF CONTEXT SUMMARY — respond to the message below, not the summary above ---


terminal

/usr/bin/python3 - <<'PY'
import fitz
page=fitz.open('/home/ubuntu/.hermes/cache/documents/doc_a1cb7b052fae_Rosedal__Musculacion__Fitness.pdf')[0]
words=page.get_text('words')
cols=[('hora',0,28),('espacio',28,88),('lunes',88,158),('martes',158,229),('miercoles',229,300),('jueves',300,371),('viernes',371,442),('sabado',442,515),('staff',515,595)]
lines=[]
for w in sorted(words, key=lambda w:(w[1], w[0])):
 x0,y0,x1,y1,text,*_=w
 if y0<115: continue
 for line in lines:
  if abs(line['y']-y0)<3:
   line['words'].append(w); break
 else: lines.append({'y':y0,'words':[w]})
for line in lines:
 by={c[0]:[] for c in cols}
 for w in sorted(line['words'], key=lambda w:w[0]):
  x0,y0,x1,y1,text,*_=w
  for name,a,b in cols:
   if a<=x0<b: by[name].append(text); break
 row={k:' '.join(v) for k,v in by.items() if v}
 txt=' '.join(row.values()).upper()
 if any(t in txt for t in ['YOGA','PILATES','STRETCHING']):
  print(f"y={line['y']:.1f}", row)
PY

Explanation:
**Extracting yoga classes**

I'm considering that I might need to find yoga classes before 1 PM on Saturday. My plan is to extract all the rows related to yoga to get a clearer picture. This should help me identify which classes fit within my timeframe. I’ll make sure to gather the necessary details, so I don’t miss out on any opportunities to join a class that fits my schedule!


Output:
y=194.0 {'espacio': 'YOGA STUDIO', 'staff': 'CAROLINA LEIVA'}
y=225.6 {'espacio': 'YOGA STUDIO', 'lunes': 'YOGA POSTURAL', 'miercoles': 'YOGA POSTURAL', 'viernes': 'YOGA POSTURAL', 'staff': 'MAJA PATIÑO'}
y=242.4 {'espacio': 'YOGA STUDIO', 'martes': 'YOGA FLOW', 'jueves': 'YOGA FLOW', 'staff': 'CINTIA CAVALERO'}
y=258.6 {'espacio': 'AERO', 'sabado': 'PILATES MAT', 'staff': 'JIMENA GRACIOTTI'}
y=274.2 {'espacio': 'AERO', 'lunes': 'STRETCHING', 'miercoles': 'STRETCHING', 'viernes': 'STRETCHING', 'staff': 'CAROLINA LEIVA'}
y=321.1 {'lunes': 'YOGA TERAPIA EN', 'miercoles': 'YOGA TERAPIA EN', 'viernes': 'YOGA TERAPIA EN'}
y=324.8 {'espacio': 'YOGA STUDIO', 'staff': 'CLAUDIO URSUL'}
y=341.4 {'espacio': 'YOGA STUDIO', 'lunes': 'SENIOR YOGA', 'miercoles': 'SENIOR YOGA', 'viernes': 'SENIOR YOGA', 'staff': 'CLAUDIO URSUL'}
y=358.0 {'hora': '11:00', 'espacio': 'YOGA STUDIO', 'sabado': 'YIN YANG YOGA'}
y=410.5 {'hora': '15:00', 'espacio': 'YOGA STUDIO', 'martes': 'YOGA HATHA', 'jueves': 'YOGA HATHA', 'sabado': 'YOGA INTEGRAL', 'staff': 'CINTIA CAVALERO'}
y=423.8 {'sabado': 'YOGA Y'}
y=427.4 {'hora': '16:00', 'espacio': 'YOGA STUDIO', 'staff': 'CINTIA CAVALERO'}
y=514.2 {'martes': 'YOGA DINÁMICO', 'jueves': 'YOGA DINÁMICO'}
y=522.6 {'espacio': 'YOGA STUDIO'}
y=526.6 {'lunes': 'YOGA VINYASA', 'miercoles': 'YOGA VINYASA', 'staff': 'MAURICIO'}
y=592.8 {'espacio': 'YOGA STUDIO', 'martes': 'YOGA FLOW', 'jueves': 'YOGA FLOW', 'staff': 'CINTIA CAVALERO'}
y=605.7 {'lunes': 'YOGA VINYASA', 'miercoles': 'YOGA VINYASA', 'viernes': 'YOGA VINYASA', 'staff': 'MATIAS'}
y=609.4 {'espacio': 'YOGA STUDIO'}


Tenés razón. Con el PDF se lee bien. La corrección real:

## Clases útiles para ustedes

### Martes
```text
15:00 — Yoga Hatha — Cintia Cavalero
18:00 — Yoga Dinámico — Mauricio Corales
19:00 — Yoga Flow — Cintia Cavalero
```

### Jueves
```text
15:00 — Yoga Hatha — Cintia Cavalero
18:00 — Yoga Dinámico — Mauricio Corales
19:00 — Yoga Flow — Cintia Cavalero
```

### Viernes
```text
19:00 — Yoga Vinyasa Flow — Matias Pedernera
```

### Sábado
```text
10:00 — Pilates Mat — Jimena Graciotti
11:00 — Yin Yang Yoga — Mauricio Corales
15:00 — Yoga Integral — Cintia Cavalero
16:00 — Yoga y Meditación — Cintia Cavalero
```

También hay:
```text
Lun/Mié/Vie 09:00 — Yoga Postural — Maja Patiño
Lun/Mié/Vie 10:00 — Stretching — Carolina Leiva
Lun/Mié/Vie 11:00 — Senior Yoga — Claudio Ursul
```
pero esos horarios no te sirven mucho si vas después de las 13.

## Split fijo que recomiendo

```text
Lunes — Full Body
Martes 15:00 — Yoga Hatha
Miércoles — Upper
Jueves — Lower
Viernes — Arms/Delts
Sábado — comodín o Yoga y Meditación 16:00
Domingo — descanso/cerrado
```

Si faltás un día de pesas:

```text
Sábado = recuperar la rutina faltante
```

Si no faltaste:

```text
Sábado 16:00 Yoga y Meditación
```

Evitaría por ahora:

```text
Yoga Dinámico
Vinyasa Flow
```

No porque sean malos, sino porque recién están arrancando y pueden sumar fatiga. Yoga Hatha / Yoga y Meditación / Pilates Mat son mejores opciones iniciales.

Explanation:
**Organizing schedule times**

I need to establish the exact times for rows in the schedule. It looks like 9:00 is linked to Yoga Postural on MWF with Maja Patiño. At 10:00, I see Yoga Flow on Tue/Thu, along with several classes like Pilates Mat on Saturday and stretching on M/W/F.

By 11:00, there are more classes finished around that time. I find potential confusion around 19:00, which includes Yoga Flow on Tue/Thu and Yoga Vinyasa Flow on M/W/F, staffed by Cintia and Matias Pedernera.
**Finalizing recommendations**

I need to apologize and clarify that there won't be a class on Friday. I recommend the following schedule:

On Monday, take Full Body. For Tuesday, consider either Yoga Hatha at 15:00 or Yoga Flow at 19:00 after 13:00, with an active recovery session on Tuesday at 15:00.

On Wednesday, focus on Upper body, Thursday on Lower, and Friday on Arms. On Saturday, optional classes include Pilates Mat at 10:00, Yin Yang at 11:00, or Yoga Integral at 15:00. If a gym day is missed, Saturday can serve as a makeup day!


[nachlakes] mira pelotudito
me vas a pasar ahora mismo la grilla de como van a quedar tanto los proximos dias, tanto como van a quedar los dias despues de los proximos, fijos
cosa de yo poder hacer la minmax acorde y las clases de yoga o stretching o lo que creas conveniente en el medio
hoy es miercoles 13/05 a las 13:29hs en buenos aires argentina y vamos a hacer w1d4
decime que hacemos maniana, pasado, el sabado, el domingo y toda la prxima semana para ajustar los dias y que quede bien bien bien el plan de ahora en mas


Explanation:
**Determining user schedule**

I’m thinking about how to address the user's request regarding scheduling. It seems like I might need to use a terminal command to get the current date, since the user has provided that information but I require a tool to ensure accuracy. I’m also considering if there’s a skill named "hevy" that could be relevant for this task. I should check how to load that skill properly to assist the user.


hevy

---
name: hevy
description: Query workout data from Hevy including workouts, routines, exercises, and history. Use when user asks about their workouts, gym sessions, exercise progress, or fitness routines.
homepage: https://hevy.com
metadata:
  clawdbot:
    emoji: "🏋"
    requires:
      bins: ["hevy"]
      env: ["HEVY_API_KEY"]
---

# Hevy CLI

CLI for the Hevy workout tracking API. Query workouts, routines, exercises, and track progress.

## Setup

Requires Hevy Pro subscription for API access.

1. Get API key from https://hevy.com/settings?developer
2. Set environment variable: `export HEVY_API_KEY="your-key"`

## Troubleshooting / Environment Checks

Use this when the user asks whether Hevy is connected, whether the API key exists, or when `hevy status` fails.

1. Check the CLI wrapper and direct skill CLI:
   ```bash
   command -v hevy
   hevy status
   node ~/.hermes/skills/openclaw-imports/hevy/dist/cli.js status
   ```
2. If `hevy` prints `hevy CLI is not built yet: ~/.openclaw/workspace/skills/hevy/dist/cli.js`, the wrapper is stale from the old OpenClaw skill path. Update `~/.local/bin/hevy` so `SKILL_DIR="$HOME/.hermes/skills/openclaw-imports/hevy"`.
3. Search likely config/env locations for the key before asking the user:
   ```bash
   grep -R "HEVY_API_KEY\|hevyapp\|HEVY" ~/.hermes ~/.openclaw ~/hermes-webui ~/hermes-workspace 2>/dev/null
   ```
   Redact any key values in user-facing output.
4. If the key is expected in Bitwarden, verify session state:
   ```bash
   source ~/.bash_aliases 2>/dev/null || true
   bw-sync || true
   bw status
   ```
   If Bitwarden is `locked` or the saved session expired, you cannot retrieve the key until the user unlocks it (`bw-unlock`) or provides the key securely.
5. Only after `HEVY_API_KEY` is present, verify connection with:
   ```bash
   hevy status
   hevy workouts --limit 5 --kg
   ```

## Workout Program Planning & Load Calibration

Use this skill not only for raw Hevy queries, but also when the user wants to restart training, adopt a published program/spreadsheet/PDF, choose starting loads, estimate rep maxes, or log/calibrate a new routine in Hevy.

Recommended workflow:

1. Retrieve the program source if provided (Drive folder, spreadsheet, PDF). For public Google Drive folders, `web_extract` can list filenames; if needed, parse the Drive page HTML for file IDs and download with `https://drive.google.com/uc?export=download&id=<FILE_ID>`.
2. Prefer the spreadsheet for exact programming tables. If Python lacks spreadsheet deps, install/use `openpyxl` and inspect sheets with coordinates so merged cells and headers are clear.
3. Use the PDF for explanatory rules: RIR definitions, warm-up protocol, progression rules, and safety caveats.
4. Query recent Hevy history (`hevy workouts --limit 10 --kg`, exercise history where useful) to distinguish a true beginner from a detrained returning lifter.
5. For returning lifters or beginners, do **not** recommend true 1RM testing by default. Estimate e1RM/training max from submaximal sets inside the program's target rep ranges using RIR:
   ```text
   possible_reps = completed_reps + estimated_RIR
   e1RM ≈ weight × (1 + possible_reps / 30)
   ```
   Treat this as a rough guide; the actionable output is the next-session load for the target rep range and RIR.
6. For heavy compounds (squat variants, incline/bench press, RDL, leg press, hip thrust), keep first-week testing submaximal and avoid failure, especially after a long layoff. Use machines/Smith/hack/leg press substitutions when safer.
7. For isolation exercises, do not over-focus on 1RM; choose loads by target reps + RIR and log them.
8. Recommend logging calibration workouts as normal Hevy workouts with explicit notes like `Program W1D1 — Calibration`, plus per-exercise notes for target reps/RIR, actual RIR, pain, technique, and chosen substitution.
9. After the workout, read the Hevy log and compute next-session recommendations: repeat, raise, or lower load based on whether reps and RIR matched the prescription.
10. When the user adapts a program to a real gym, update the Hevy routine templates to match actual substitutions instead of repeatedly fighting unavailable equipment. Read the logged workout, identify substitutions (e.g. machine missing → dumbbell/cable variant), then update the remaining routines with consistent available variants and clear notes.
11. If the user consistently wants cardio/abs around sessions, encode them in routines as explicit exercises where appropriate (e.g. 10 min elliptical warm-up; knee raise/crunch as an abs slot), but keep the base program intact and avoid adding fatigue that interferes with heavy lower-body work.

## Commands

### Status

```bash
# Check configuration and connection
hevy status
```

### Workouts

```bash
# List recent workouts (default 5)
hevy workouts
hevy workouts --limit 10

# Fetch all workouts
hevy workouts --all

# Show detailed workout
hevy workout <workout-id>

# JSON output
hevy workouts --json
hevy workout <id> --json

# Show weights in kg (default is lbs)
hevy workouts --kg
```

### Routines

```bash
# List all routines
hevy routines

# Show detailed routine
hevy routine <routine-id>

# JSON output
hevy routines --json
```

### Exercises

```bash
# List all exercise templates
hevy exercises

# Search by name
hevy exercises --search "bench press"

# Filter by muscle group
hevy exercises --muscle chest

# Show only custom exercises
hevy exercises --custom

# JSON output
hevy exercises --json
```

### Exercise History

```bash
# Show history for specific exercise
hevy history <exercise-template-id>
hevy history <exercise-template-id> --limit 50

# JSON output
hevy history <exercise-template-id> --json
```

### Creating Routines

```bash
# Create routine from JSON (stdin)
echo '{"routine": {...}}' | hevy create-routine

# Create routine from file
hevy create-routine --file routine.json

# Create a routine folder
hevy create-folder "Push Pull Legs"

# Update existing routine
echo '{"routine": {...}}' | hevy update-routine <routine-id>

# Create custom exercise (checks for duplicates first!)
hevy create-exercise --title "My Exercise" --muscle chest --type weight_reps

# Force create even if duplicate exists
hevy create-exercise --title "My Exercise" --muscle chest --force
```

**⚠ Duplicate Prevention:** `create-exercise` checks if an exercise with the same name already exists and will error if found. Use `--force` to create anyway (not recommended).

**Routine JSON format:**
```json
{
  "routine": {
    "title": "Push Day 💪",
    "folder_id": null,
    "notes": "Chest, shoulders, triceps",
    "exercises": [
      {
        "exercise_template_id": "79D0BB3A",
        "notes": "Focus on form",
        "rest_seconds": 90,
        "sets": [
          { "type": "warmup", "weight_kg": 20, "reps": 15 },
          { "type": "normal", "weight_kg": 60, "reps": 8 }
        ]
      }
    ]
  }
}
```

**Routine creation API pitfalls learned in practice:**

- Consult/ground against https://api.hevyapp.com/docs/ before write operations; the API is young and stricter than some local TypeScript types.
- `POST /v1/routine_folders` body is exactly:
  ```json
  { "routine_folder": { "title": "Folder Name" } }
  ```
- `POST /v1/routines` accepts `folder_id` on create, but `PUT /v1/routines/{id}` does **not** accept `routine.folder_id`; you cannot move a routine between folders via PUT.
- `DELETE /v1/routines/{id}` is not supported. If a duplicate is created, the API cannot delete it; at best rename it via PUT (for example `ZZ IGNORE — duplicate ...`) and tell the user to delete manually in the app.
- `routine.exercises[].sets[].rpe` is rejected on routine creation (`"rpe" is not allowed`) even though workout/history types may include RPE. Omit `rpe` from routine template sets.
- `rep_range` on routine sets is accepted and useful for program templates:
  ```json
  { "type": "normal", "weight_kg": null, "reps": null, "rep_range": { "start": 6, "end": 8 } }
  ```
- `POST /v1/routines` may return `{ "routine": [ ... ] }` rather than a bare object; unwrap arrays carefully and verify by listing/getting routines afterward.
- Some `hevy ... --json` CLI commands print status text before the JSON payload (for example `Fetching exercise templates...`). When scripting, strip everything before the first `[` or `{` before `json.loads`, or call the REST API directly.
- Avoid blind retry after a 400/partial failure: first list routines/folders to see what was already created. Folder creation can succeed even when subsequent routine creation fails, and retrying without idempotency creates clutter.
- Before creating program routines, fetch all exercise templates and verify every `exercise_template_id` with `GET /v1/exercise_templates/{id}`; invalid IDs cause the whole routine create to fail.
- For published programs, put RIR/progression cues in exercise `notes`; Hevy routine templates do not have a first-class RIR field.

### Other

```bash
# Total workout count
hevy count

# List routine folders
hevy folders
```

## Usage Examples

**User asks "What did I do at the gym?"**
```bash
hevy workouts
```

**User asks "Show me my last chest workout"**
```bash
hevy workouts --limit 10  # Find relevant workout ID
hevy workout <id>         # Get details
```

**User asks "How am I progressing on bench press?"**
```bash
hevy exercises --search "bench press"  # Get exercise template ID
hevy history <exercise-id>              # View progression
```

**User asks "What routines do I have?"**
```bash
hevy routines
hevy routine <id>  # For details
```

**User asks "Find leg exercises"**
```bash
hevy exercises --muscle quadriceps
hevy exercises --muscle hamstrings
hevy exercises --muscle glutes
```

**User asks "Create a push day routine"**
```bash
# 1. Find exercise IDs
hevy exercises --search "bench press"
hevy exercises --search "shoulder press"
# 2. Create routine JSON with those IDs and pipe to create-routine
```

## Notes

- **Duplicate Prevention:** `create-exercise` checks for existing exercises with the same name before creating. Use `--force` to override (not recommended).
- **API Limitations:** Hevy API does NOT support deleting or editing exercise templates - only creating. Delete exercises manually in the app.
- **API Rate Limits:** Be mindful when fetching all data (--all flag)
- **Weights:** Defaults to lbs, use --kg for kilograms
- **Pagination:** Most commands auto-paginate, but limit flags help reduce API calls
- **IDs:** Workout/routine/exercise IDs are UUIDs, shown in detailed views

## API Reference

Full API docs: https://api.hevyapp.com/docs/

### Available Endpoints
- `GET /v1/workouts` - List workouts (paginated)
- `GET /v1/workouts/{id}` - Get single workout
- `GET /v1/workouts/count` - Total workout count
- `GET /v1/routines` - List routines
- `GET /v1/routines/{id}` - Get single routine
- `GET /v1/exercise_templates` - List exercises
- `GET /v1/exercise_templates/{id}` - Get single exercise
- `GET /v1/exercise_history/{id}` - Exercise history
- `GET /v1/routine_folders` - List folders

### Write Operations (supported but use carefully)
- `POST /v1/workouts` - Create workout
- `PUT /v1/workouts/{id}` - Update workout
- `POST /v1/routines` - Create routine
- `PUT /v1/routines/{id}` - Update routine
- `POST /v1/exercise_templates` - Create custom exercise
- `POST /v1/routine_folders` - Create folder

The CLI focuses on read operations. Write operations are available via the API client for programmatic use.


terminal

TZ=America/Argentina/Buenos_Aires date '+%A %Y-%m-%d %H:%M %Z'


Output: Wednesday 2026-05-13 13:33 -03


Sí. Queda así, fijo desde ahora.

## Hoy — Miércoles 13/05

```text
Mié 13/05 — W1D4 Arms/Delts
```

Hacés la rutina de brazos/hombros hoy. No metas yoga fuerte hoy.

---

# Próximos días para cerrar Semana 1

```text
Jue 14/05 — Recuperación activa
15:00 Yoga Hatha si podés
Alternativa: 30-45 min caminata suave + movilidad
```

```text
Vie 15/05 — Descanso real
Nada de pesas.
Opcional: stretching suave / caminata.
No Vinyasa.
```

```text
Sáb 16/05 — Yoga suave opcional
16:00 Yoga y Meditación recomendado
Alternativa: Pilates Mat 10:00 si querés algo más físico, pero tranqui.
```

```text
Dom 17/05 — Descanso total
Nada obligatorio.
Caminata suave si pinta.
```

Objetivo de estos días: llegar fresco al lunes para arrancar W2 bien.

---

# Semana 2 — fija

```text
Lun 18/05 — W2D1 Full Body
```

```text
Mar 19/05 — Yoga Hatha 15:00
Recuperación activa.
Nada de pesas.
```

```text
Mié 20/05 — W2D2 Upper
```

```text
Jue 21/05 — W2D3 Lower
```

```text
Vie 22/05 — W2D4 Arms/Delts
```

```text
Sáb 23/05 — Comodín / recuperación
Si completaste todo: Yoga y Meditación 16:00.
Si faltaste un día de pesas: recuperar acá la rutina faltante.
```

```text
Dom 24/05 — Descanso total
```

---

# Grilla fija de ahora en más

Este es el esquema definitivo:

```text
Lunes      — Min-Max D1 Full Body
Martes     — Yoga Hatha 15:00 / recuperación activa
Miércoles  — Min-Max D2 Upper
Jueves     — Min-Max D3 Lower
Viernes    — Min-Max D4 Arms/Delts
Sábado     — Comodín:
              - si faltaste algo, recuperás pesas
              - si no faltaste, Yoga y Meditación 16:00
Domingo    — Descanso total
```

---

# Regla si se corre un día

Si un día no podés entrenar:

```text
No se saltea la rutina.
Se mueve al sábado.
```

Ejemplo:

```text
Si faltás miércoles Upper:
Jueves hacés Lower igual solo si estás bien,
Viernes Arms,
Sábado recuperás Upper.
```

Pero si faltás lunes:

```text
Mar Yoga opcional
Mié D1 Full Body
Jue D2 Upper
Vie D3 Lower
Sáb D4 Arms/Delts
Dom descanso
```

---

# Clases que sí usaría

```text
Yoga Hatha — Martes/Jueves 15:00
Yoga y Meditación — Sábado 16:00
Stretching — Lun/Mié/Vie 10:00 si algún día te sirve horario
Pilates Mat — Sábado 10:00 opcional, con cuidado
```

# Clases que evitaría por ahora

```text
Yoga Dinámico
Yoga Vinyasa / Vinyasa Flow
Yoga Flow si venís cargado de piernas o espalda
```

No son malas, pero ahora el foco es que la Min-Max progrese. No queremos que el yoga se convierta en otro entrenamiento que te coma recuperación.

---

## Resumen ultra corto

```text
Hoy miércoles: W1D4
Jueves: Yoga Hatha / recuperación
Viernes: descanso
Sábado: Yoga y Meditación opcional
Domingo: descanso

Desde el lunes:
Lun Full Body
Mar Yoga Hatha
Mié Upper
Jue Lower
Vie Arms/Delts
Sáb comodín/yoga
Dom descanso
```


[nachlakes] Che por que hoy hacemos tanto bicep qué funcionalidad tiene rwspondenen corto


Porque **brazos/hombros es el día “accesorio”**: no te revienta piernas/espalda como los otros días, pero suma volumen donde suele faltar.

Funcionalidad:

- **Bíceps:** mejora tracción: remos, dominadas/pulldown, estabilidad del codo.
- **Tríceps:** mejora empujes: press banca/inclinado/hombro.
- **Deltoides lateral/posterior:** hombro más estable y mejor postura.
- **Estética:** sí, también es parte del objetivo; brazos y hombros responden bien a volumen directo.

No es “bíceps porque sí”: es para completar lo que Full Body/Upper/Lower no alcanzan a estimular suficiente sin hacerte mierda sistémicamente.


[nachlakes] Pero porque más de un ejercicio de bíceps en un día


Porque trabajan **partes distintas del bíceps/brazo** y perfiles distintos:

- **Curl supino / barra / mancuerna:** más bíceps “principal”, fuerza y masa.
- **Hammer curl:** más braquial y braquiorradial, grosor del brazo y antebrazo.
- **Incline/preacher/cable si hay:** cambia el ángulo, más control y menos trampa.

En corto: **un ejercicio no cubre todo bien**. Dos variantes dan estímulo más completo sin cargar tanto espalda/piernas.

Si estás muy fatigado: hacé **solo 2 ejercicios de bíceps**, no 3.


[nachlakes] Che respecto a la rutina no se si me entendiste. Hoy hice W1D4. Mañana hacemos hatha a las 15hs. El viernes queremos hacer w2d1. El sábado yoga y meditación.
Domingo rest.
Como sigue, de forma tal, que eventualmente podamos darle sentido y que queden los buffer correctos? Respecto de yoga con hacer 1 a la semana esta ok


Sí, ahora entiendo: querés **adelantar W2D1 al viernes** y después ordenar para que quede sostenible.

Queda así:

## Cierre de esta semana

```text
Mié 13/05 — W1D4 Arms/Delts ✅ hecho
Jue 14/05 — Yoga Hatha 15:00
Vie 15/05 — W2D1 Full Body
Sáb 16/05 — Yoga y Meditación 16:00
Dom 17/05 — Rest total
```

Perfecto. Tiene sentido porque W2D1 después de brazos/hombros + Hatha suave no debería pisarse mucho.

---

# Semana próxima ajustada

Para no meter 4 pesas seguidas ni matar recuperación:

```text
Lun 18/05 — Rest / caminata suave
Mar 19/05 — W2D2 Upper
Mié 20/05 — Rest / movilidad
Jue 21/05 — W2D3 Lower
Vie 22/05 — W2D4 Arms/Delts
Sáb 23/05 — Yoga y Meditación 16:00 opcional
Dom 24/05 — Rest total
```

Ahí cerrás W2 con buffers buenos.

---

# Desde Semana 3 en adelante — fijo

Como con yoga 1 vez por semana alcanza, dejaría esto:

```text
Lunes      — D1 Full Body
Martes     — Rest / caminata suave
Miércoles  — D2 Upper
Jueves     — D3 Lower
Viernes    — D4 Arms/Delts
Sábado     — Yoga y Meditación 16:00
Domingo    — Rest total
```

Ese es el esquema más limpio.

---

## Regla de buffers

```text
Full Body nunca pegado a Lower.
Yoga va sábado, no en el medio si no hace falta.
Domingo descanso fijo.
Martes queda como buffer real.
```

## Si una semana se complica

```text
Sábado primero recupera pesas.
Si no hay nada que recuperar, yoga.
```

En resumen:

```text
Esta semana: Jue Hatha, Vie W2D1, Sáb Yoga, Dom rest.
Semana que viene: Mar W2D2, Jue W2D3, Vie W2D4.
Desde W3: Lun/Mié/Jue/Vie pesas, Sáb yoga, Dom rest.
```


[nachlakes] Y todo esto se basa 100% en las ideas de Jeff nippard en su libro, cierto? Leelo de principio a fin y aseguramelo.  https://drive.google.com/file/d/1U2jTF7mdOKdAfK59k0TlnQSf6yPibj6r/view?usp=drivesdk


ocr-and-documents

---
name: ocr-and-documents
description: "Extract text from PDFs/scans (pymupdf, marker-pdf)."
version: 2.3.0
author: Hermes Agent
license: MIT
platforms: [linux, macos, windows]
metadata:
  hermes:
    tags: [PDF, Documents, Research, Arxiv, Text-Extraction, OCR]
    related_skills: [powerpoint]
---

# PDF & Document Extraction

For DOCX: use `python-docx` (parses actual document structure, far better than OCR).
For PPTX: see the `powerpoint` skill (uses `python-pptx` with full slide/notes support).
This skill covers **PDFs and scanned documents**.

## Step 1: Remote URL Available?

If the document has a URL, **always try `web_extract` first**:

```
web_extract(urls=["https://arxiv.org/pdf/2402.03300"])
web_extract(urls=["https://example.com/report.pdf"])
```

This handles PDF-to-markdown conversion via Firecrawl with no local dependencies.

Only use local extraction when: the file is local, web_extract fails, or you need batch processing.

## Step 2: Choose Local Extractor

| Feature | pymupdf (~25MB) | marker-pdf (~3-5GB) |
|---------|-----------------|---------------------|
| **Text-based PDF** | ✅ | ✅ |
| **Scanned PDF (OCR)** | ❌ | ✅ (90+ languages) |
| **Tables** | ✅ (basic) | ✅ (high accuracy) |
| **Equations / LaTeX** | ❌ | ✅ |
| **Code blocks** | ❌ | ✅ |
| **Forms** | ❌ | ✅ |
| **Headers/footers removal** | ❌ | ✅ |
| **Reading order detection** | ❌ | ✅ |
| **Images extraction** | ✅ (embedded) | ✅ (with context) |
| **Images → text (OCR)** | ❌ | ✅ |
| **EPUB** | ✅ | ✅ |
| **Markdown output** | ✅ (via pymupdf4llm) | ✅ (native, higher quality) |
| **Install size** | ~25MB | ~3-5GB (PyTorch + models) |
| **Speed** | Instant | ~1-14s/page (CPU), ~0.2s/page (GPU) |

**Decision**: Use pymupdf unless you need OCR, equations, forms, or complex layout analysis.

If the user needs marker capabilities but the system lacks ~5GB free disk:
> "This document needs OCR/advanced extraction (marker-pdf), which requires ~5GB for PyTorch and models. Your system has [X]GB free. Options: free up space, provide a URL so I can use web_extract, or I can try pymupdf which works for text-based PDFs but not scanned documents or equations."

---

## pymupdf (lightweight)

```bash
pip install pymupdf pymupdf4llm
```

**Via helper script**:
```bash
python scripts/extract_pymupdf.py document.pdf              # Plain text
python scripts/extract_pymupdf.py document.pdf --markdown    # Markdown
python scripts/extract_pymupdf.py document.pdf --tables      # Tables
python scripts/extract_pymupdf.py document.pdf --images out/ # Extract images
python scripts/extract_pymupdf.py document.pdf --metadata    # Title, author, pages
python scripts/extract_pymupdf.py document.pdf --pages 0-4   # Specific pages
```

**Inline**:
```bash
python3 -c "
import pymupdf
doc = pymupdf.open('document.pdf')
for page in doc:
    print(page.get_text())
"
```

---

## marker-pdf (high-quality OCR)

```bash
# Check disk space first
python scripts/extract_marker.py --check

pip install marker-pdf
```

**Via helper script**:
```bash
python scripts/extract_marker.py document.pdf                # Markdown
python scripts/extract_marker.py document.pdf --json         # JSON with metadata
python scripts/extract_marker.py document.pdf --output_dir out/  # Save images
python scripts/extract_marker.py scanned.pdf                 # Scanned PDF (OCR)
python scripts/extract_marker.py document.pdf --use_llm      # LLM-boosted accuracy
```

**CLI** (installed with marker-pdf):
```bash
marker_single document.pdf --output_dir ./output
marker /path/to/folder --workers 4    # Batch
```

---

## Arxiv Papers

```
# Abstract only (fast)
web_extract(urls=["https://arxiv.org/abs/2402.03300"])

# Full paper
web_extract(urls=["https://arxiv.org/pdf/2402.03300"])

# Search
web_search(query="arxiv GRPO reinforcement learning 2026")
```

## Split, Merge & Search

pymupdf handles these natively — use `execute_code` or inline Python:

```python
# Split: extract pages 1-5 to a new PDF
import pymupdf
doc = pymupdf.open("report.pdf")
new = pymupdf.open()
for i in range(5):
    new.insert_pdf(doc, from_page=i, to_page=i)
new.save("pages_1-5.pdf")
```

```python
# Merge multiple PDFs
import pymupdf
result = pymupdf.open()
for path in ["a.pdf", "b.pdf", "c.pdf"]:
    result.insert_pdf(pymupdf.open(path))
result.save("merged.pdf")
```

```python
# Search for text across all pages
import pymupdf
doc = pymupdf.open("report.pdf")
for i, page in enumerate(doc):
    results = page.search_for("revenue")
    if results:
        print(f"Page {i+1}: {len(results)} match(es)")
        print(page.get_text("text"))
```

No extra dependencies needed — pymupdf covers split, merge, search, and text extraction in one package.

---

## Notes

- `web_extract` is always first choice for URLs
- pymupdf is the safe default — instant, no models, works everywhere
- marker-pdf is for OCR, scanned docs, equations, complex layouts — install only when needed
- Both helper scripts accept `--help` for full usage
- marker-pdf downloads ~2.5GB of models to `~/.cache/huggingface/` on first use
- For Word docs: `pip install python-docx` (better than OCR — parses actual structure)
- For PowerPoint: see the `powerpoint` skill (uses python-pptx)

To view linked files, call skill_view(name, file_path) where file_path is e.g. 'references/api.md' or 'assets/config.yaml'


terminal

set -e
URL='https://drive.google.com/uc?export=download&id=1U2jTF7mdOKdAfK59k0TlnQSf6yPibj6r'
OUT='/tmp/jeff_minmax_source.pdf'
curl -L --fail --silent --show-error -o "$OUT" "$URL"
python3 - <<'PY'
from pathlib import Path
p=Path('/tmp/jeff_minmax_source.pdf')
print('size', p.stat().st_size)
print('first_bytes', p.read_bytes()[:16])
PY


Output:
size 59997324
first_bytes b'%PDF-1.7\r%\xe2\xe3\xcf\xd3\r\n'


Explanation:
**Considering PDF extraction**

I need to read the PDF from start to finish. To do this, I can use PyMuPDF to extract metadata, page counts, and text, focusing on a PDF size around 59MB. I'll inspect the pages and their content. I think using Python could work, and PyMuPDF might already be installed. My plan is to extract all the text to a file, and if the text is available, I shouldn't need OCR. Sampling some pages seems like a good idea!

python3 - <<'PY'
import fitz, re, json, os
path='/tmp/jeff_minmax_source.pdf'
doc=fitz.open(path)
print('pages', doc.page_count)
print('metadata', {k:v for k,v in doc.metadata.items() if v})
chars=0
empty=[]
for i,p in enumerate(doc):
    t=p.get_text('text')
    chars+=len(t)
    if len(t.strip())<20: empty.append(i+1)
print('chars', chars)
print('empty_or_low_text_pages', empty[:30], 'count', len(empty))
# Extract text with page markers
out='/tmp/jeff_minmax_source.txt'
with open(out,'w',encoding='utf-8') as f:
    for i,p in enumerate(doc):
        t=p.get_text('text')
        f.write(f'\n\n--- PAGE {i+1} ---\n')
        f.write(t)
print('text_file', out, 'size', os.path.getsize(out))
# Print TOC if any
try:
    toc=doc.get_toc()
    print('toc_entries', len(toc))
    for row in toc[:80]: print(row)
except Exception as e: print('toc_error', e)
PY


Output:
Traceback (most recent call last):
  File "<stdin>", line 1, in <module>
ModuleNotFoundError: No module named 'fitz'


Explanation:
**Considering pymupdf installation**

I’m thinking about installing pymupdf. I wonder if I should use the command in the terminal: "pip install pymupdf"? That seems reasonable, but I’m also considering using "python3 -m pip" for it instead. It might be safer to ensure I'm using the right Python version. I’ll need to make sure I have everything set up correctly. Let's figure out the best approach to get this installed successfully!

python3 -m pip install --user pymupdf --quiet


Output:
ERROR: Can not perform a '--user' install. User site-packages are not visible in this virtualenv.

[notice] A new release of pip is available: 24.0 -> 26.1.1
[notice] To update, run: pip3 install --upgrade pip


Output:
[notice] A new release of pip is available: 24.0 -> 26.1.1
[notice] To update, run: pip3 install --upgrade pip


python3 - <<'PY'
import fitz, os
path='/tmp/jeff_minmax_source.pdf'
doc=fitz.open(path)
print('pages', doc.page_count)
print('metadata', {k:v for k,v in doc.metadata.items() if v})
chars=0
empty=[]
for i,p in enumerate(doc):
    t=p.get_text('text')
    chars+=len(t)
    if len(t.strip())<20: empty.append(i+1)
print('chars', chars)
print('empty_or_low_text_pages', empty[:50], 'count', len(empty))
out='/tmp/jeff_minmax_source.txt'
with open(out,'w',encoding='utf-8') as f:
    for i,p in enumerate(doc):
        t=p.get_text('text')
        f.write(f'\n\n--- PAGE {i+1} ---\n')
        f.write(t)
print('text_file', out, 'size', os.path.getsize(out))
toc=doc.get_toc()
print('toc_entries', len(toc))
for row in toc[:120]: print(row)
PY


Output:
pages 78
metadata {'format': 'PDF 1.7', 'creator': 'Adobe Acrobat (64-bit) 25.1.20756', 'producer': 'Adobe Acrobat (64-bit) 25.1.20756', 'creationDate': "D:20251011005232+08'00'", 'modDate': "D:20251011005905+08'00'"}
chars 100677
empty_or_low_text_pages [1] count 1
text_file /tmp/jeff_minmax_source.txt size 102401
toc_entries 78
[1, '01 Cover', 1]
[1, '02 Disclaimer', 2]
[1, '03 Table of Contents', 3]
[1, 'Page 1', 4]
[1, 'Page 2', 5]
[1, 'Page 3', 6]
[1, 'Page 4', 7]
[1, 'Page 5', 8]
[1, 'Page 6', 9]
[1, 'Page 7', 10]
[1, 'Page 8', 11]
[1, 'Page 9', 12]
[1, 'Page 10', 13]
[1, 'Page 11', 14]
[1, 'Page 12', 15]
[1, 'Page 13', 16]
[1, 'Page 14', 17]
[1, 'Page 15', 18]
[1, 'Page 16', 19]
[1, 'Page 17', 20]
[1, 'Page 18', 21]
[1, 'Page 19', 22]
[1, 'Page 20', 23]
[1, 'Page 0', 24]
[1, 'Page 1', 25]
[1, 'Page 2', 26]
[1, 'Page 3', 27]
[1, 'Page 4', 28]
[1, 'Page 5', 29]
[1, 'Page 6', 30]
[1, 'Page 7', 31]
[1, 'Page 8', 32]
[1, 'Page 9', 33]
[1, 'Page 10', 34]
[1, 'Page 11', 35]
[1, 'Page 12', 36]
[1, 'Page 13', 37]
[1, 'Page 14', 38]
[1, 'Page 15', 39]
[1, 'Page 16', 40]
[1, 'Page 17', 41]
[1, 'Page 18', 42]
[1, 'Page 19', 43]
[1, 'Page 20', 44]
[1, 'Page 21', 45]
[1, 'Page 22', 46]
[1, 'Page 23', 47]
[1, 'Page 24', 48]
[1, 'Page 25', 49]
[1, 'Page 26', 50]
[1, 'Page 27', 51]
[1, 'Page 28', 52]
[1, 'Page 29', 53]
[1, 'Page 30', 54]
[1, 'Page 31', 55]
[1, 'Page 32', 56]
[1, 'Page 33', 57]
[1, 'Page 34', 58]
[1, 'Page 35', 59]
[1, 'Page 36', 60]
[1, 'Page 37', 61]
[1, 'Page 38', 62]
[1, 'Page 39', 63]
[1, 'Page 40', 64]
[1, 'Page 41', 65]
[1, 'Page 42', 66]
[1, 'Page 43', 67]
[1, 'Page 44', 68]
[1, 'Page 45', 69]
[1, 'Page 46', 70]
[1, 'Page 47', 71]
[1, 'Page 48', 72]
[1, 'Page 21', 73]
[1, 'Page 22', 74]
[1, 'Page 23', 75]
[1, 'Page 24', 76]
[1, 'Page 25', 77]
[1, 'Page 26', 78]


Explanation:
**Examining content extraction**

I need to read the book, identify its content, and I might use read_file from the extracted text with pagination. It seems important to focus on the plan, which is based 100% on Jeff. I should examine the full content thoroughly, possibly using Python to parse sections. I want to extract text from beginning to end and analyze it—maybe searching for key terms. So, I’ll start by checking the table of contents and relevant sections.


     1|
     2|
     3|--- PAGE 1 ---
     4|
     5|
     6|--- PAGE 2 ---
     7|All rights reserved. No part of this book may be used or reproduced by any means, graphic, electronic, or
     8|mechanical, including photocopying, recording, taping or by any information storage retrieval system without
     9|the written permission of the author, except in the case of brief quotations embodied in critical articles or
    10|reviews. Readers should be aware that Internet Web sites offered as citations and/or sources for further
    11|information may have changed or disappeared between the time this book was written and when it is read.
    12|
    13|Limit of Liability/Disclaimer of Warranty: While the author has used his best efforts and knowledge in
    14|researching and preparing this book, he makes no representations or warranties with respect to the accuracy
    15|or completeness of the contents of this book and specifically disclaims any implied warranties of
    16|merchantability or fitness for a particular purpose. No warranty may be created or extended by sales
    17|representatives or promotional sales materials. The advice and strategies contained herein may not be
    18|suitable for your particular situation. You should always consult with a medical professional before beginning
    19|any exercise program.
    20|
    21|The contents of this e-book are not intended for the treatment or prevention of any disease or medical
    22|condition, nor as a substitute for medical treatment, nor as an alternative to medical advice. The author is not
    23|a licensed healthcare provider or a registered dietitian. Utilizing the information within this e-book is at the
    24|sole choice and risk of the reader. If you engage in this exercise program, you agree that you do so at your own
    25|risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release
    26|and discharge the publisher and the author from any and all claims or causes of action, known or unknown,
    27|arising out of the contents of this book.
    28|
    29|The author advises you to take full responsibility for your safety and to know your limits. Before practicing the
    30|skills described in this book, be sure that your equipment is well maintained and do not take risks beyond your
    31|level of experience, aptitude, training, and comfort level.
    32|disclaimer
    33|
    34|
    35|--- PAGE 3 ---
    36|TABLE OF CONTENTS
    37|The Min-Max Program Explained
    38|Who This Program Is For
    39|How This Program Works
    40|Measuring Effort with Reps
    41|in Reserve (RIR)
    42|Brief Program Structure Overview
    43|How to Run This Program
    44|Muscle Anatomy
    45|The Min-Max Program
    46|Frequently Asked Questions
    47|Final Thoughts
    48|1
    49|3
    50|5
    51|8
    52|10
    53|12
    54|16
    55|20
    56|21
    57|25
    58|
    59|
    60|--- PAGE 4 ---
    61|The Min-Max
    62|Program Explained
    63|The Min-Max Program
    64|1
    65|
    66|
    67|--- PAGE 5 ---
    68|Before I get into the details of my new program, I want to say thanks for supporting my work. It really means a
    69|lot.
    70|
    71|I fell in love with low-volume training during my cut this year.
    72|
    73|“Low volume” just means a relatively low number of sets, with “volume” being the number of hard sets you do
    74|in a workout, or in a week. It’s the opposite of a high-volume program, in which you do a lot of sets.
    75|
    76|This is how I break it down:
    77|I’ve always been more of a moderate- to high-volume guy. But this year, I switched to a very-low-volume
    78|program. I’m not exaggerating when I say it’s been the best training experience I’ve ever had during a fat-loss
    79|phase.
    80|
    81|That experience motivated me to write The Min-Max Program, which is based around the same low-volume,
    82|high-intensity principles I used to get in my best shape ever.
    83|
    84|Even though I was in a caloric deficit when I ran this program, it will still work in a caloric surplus or at caloric
    85|maintenance. In fact, I’d go so far as to say this is the ideal program for anyone with limited time or who
    86|simply prefers to do fewer sets at a higher intensity.
    87|
    88|For our purposes, “intensity” is synonymous with effort. Effort is easily the most important factor when you’re
    89|training for muscle growth. I think it matters far more than volume. And I think the scientific evidence is quite
    90|clear in supporting this. As long as your intensity is there, you’ll make significant gains with a low-volume
    91|program.
    92|
    93|This document will walk you through the training philosophy behind this program and highlight a few key
    94|details you should know before getting started.
    95|
    96|Again, thank you so much for supporting my work. I hope you enjoy the program as much as I did!
    97|The Min-Max Program
    98|2
    99|Low
   100|High
   101|Moderate
   102|1-2
   103|4-6
   104|2-8
   105|15-30
   106|2-3
   107|8-15
   108|Volume
   109|Hard sets per exercise
   110|Hard sets per week (per muscle)
   111|
   112|
   113|--- PAGE 6 ---
   114|Who this
   115| Program Is For
   116|3
   117|The Min-Max Program
   118|
   119|
   120|--- PAGE 7 ---
   121|1
   122|2
   123|3
   124|I wrote the Min-Max program with three different lifters in mind:
   125|Lifter 1
   126|Wants quick but effective
   127|workouts
   128|
   129|
   130|Lifter 2
   131|Prefers training with low volume
   132|and high intensity
   133|Lifter 3
   134|Wants to retain as much muscle
   135|as possible in a caloric deficit
   136|If any of those apply to you, you will have great success with it.
   137|4
   138|The Min-Max Program
   139|
   140|
   141|--- PAGE 8 ---
   142|How this
   143|Program Works
   144|5
   145|The Min-Max Program
   146|
   147|
   148|--- PAGE 9 ---
   149|For Lifters 1 and 2: Short, high-intensity workouts
   150|
   151|I designed the program to maximize hypertrophy for lifters who only have about 45 minutes to train, 4 to 5
   152|times per week. That’s simply not enough time to do 3 to 4 sets of every exercise. Instead, you’ll do just 1 or 2
   153|hard sets of most exercises, usually taking them to failure.
   154|
   155|This setup gives you the opportunity to focus more on quality over quantity. In my coaching experience, low-
   156|volume, high-intensity training leads to better focus and execution on each individual set. When you know you
   157|only have 1 or 2 sets to get the job done, there’s no room to coast. You have to make every set count.
   158|
   159|It also helps reduce junk volume—excessive sets that have severely diminishing returns or sets that aren’t
   160|especially challenging or stimulating. By keeping volume lower and effort higher, you maximize efficiency and
   161|avoid wasting time or energy.
   162|
   163|
   164|For Lifter 3: Maximizing muscle retention
   165|
   166|The reality is, unless you’re a beginner, or your training has been suboptimal and inconsistent, gaining muscle
   167|in a caloric deficit is unlikely. Maintaining the muscle you’ve built is a more realistic goal for most lifters.
   168|
   169|To be sure, some of you will probably gain a little muscle on a cut. But even if you don’t, you’ll still appear far
   170|more jacked after you cut some of the fat sitting on top of the muscle you already have.
   171|
   172|That shift in expectation calls for a shift in programming. If the goal in a surplus is to gain as much muscle as
   173|possible, then the goal in a deficit should be to lose as little muscle as possible. Different goals require
   174|different strategies.
   175|
   176|That’s what I set out to create with Min-Max: the most effective training plan for cutting. I’ve had tremendous
   177|success running it. I’ve maintained muscle fullness, even while getting to single-digit body fat. As a bonus, I’ve
   178|actually gained strength, and my recovery has been better than ever. Most importantly, I’ve found it far more
   179|sustainable and enjoyable than my usual high-volume approach.
   180|
   181|As I said, this program will work with other goals. But for the specific goal of fat loss, you need a caloric deficit
   182|—burning more calories than you consume. And in a caloric deficit, your body has fewer resources to support
   183|muscle repair, glycogen replenishment, and anabolic signaling.
   184|
   185|The Min-Max Program is designed to support effective, sustainable training with fewer calories than your body
   186|is used to having. Nearly every aspect of the program reflects this goal: efficient volume, high effort,
   187|manageable recovery demands, and a tight focus on maintaining strength and muscle.
   188|
   189|You’ll train most muscle groups with 4 to 9 sets per week, while abs and calves will get 2-3 sets. (See figure
   190|below.)
   191|
   192|6
   193|The Min-Max Program
   194|
   195|
   196|--- PAGE 10 ---
   197|That means, in each workout, you’ll do just 1 or 2 super-hard sets of every exercise, often taken to failure. This
   198|philosophy is based on a classic 2011 study in which researchers at the University of Alabama-Birmingham
   199|had participants do 3 sets of squats, leg presses, and leg extensions 3 times per week for 16 weeks.
   200|
   201|After that, a subgroup of participants trained for an additional 32 weeks with just one set of each of those
   202|exercises. That’s not one set per workout. It’s one set per week, one ninth of the original volume. Incredibly, the
   203|subjects maintained their gains for the entire 32 weeks.
   204|
   205|These individuals went from 27 sets per week to 3 sets, and didn’t lose any strength or size! Wild!
   206|
   207|This shows that it truly does take a lot less volume to maintain muscle than it takes to build muscle.
   208|
   209|One more thing to keep in mind:
   210|
   211|While higher volume can lead to bigger gains in a surplus, I suspect it may actually have the opposite effect
   212|during a deficit. You may notice greater fatigue, which leads to reduced training quality, which ultimately
   213|means disappointing results.
   214|
   215|That’s why this program focuses on what works best for most people in a recovery-constrained environment:
   216|fewer sets performed at a higher intensity.
   217|7
   218|The Min-Max Program
   219|Chest
   220|10
   221|8
   222|6
   223|4
   224|2
   225|0
   226|Volume (sets per week)
   227|Shoulders Mid-Back
   228|Lats
   229|Biceps
   230|Triceps
   231|Forearms
   232|Quads
   233|Hamstrings
   234|Glutes
   235|Calves
   236|Abs
   237|
   238|
   239|--- PAGE 11 ---
   240|Measuring Effort
   241|with Reps
   242|in Reserve (RIR)
   243|8
   244|The Min-Max Program
   245|
   246|
   247|--- PAGE 12 ---
   248|9
   249|The Min-Max Program
   250|Because effort is crucial on this program, it must be monitored intentionally. This program uses a method
   251|called reps in reserve (RIR) to help you gauge how close you are to failure on each set.
   252|
   253|It’s an estimate of how many more reps you could have done if you had kept going. For example:
   254|
   255|
   256|
   257|For squat, barbell incline press, leg press, and Smith machine lunge:
   258|RIR 0 means you’re confident you had zero reps left, but for safety, you didn’t attempt another rep. The risk of
   259|injury on those specific lifts exceeds the potential rewards.
   260|
   261|For all other exercises:
   262|RIR 0 means you did attempt the final rep and failed to complete it.
   263|Each exercise includes a column that tells you the target RIR for each set. For example, in Week 2, the pull-up
   264|calls for RIR 1 on the first set and RIR 0 on the second. That means you should stop one rep shy of failure on
   265|your first set, and go all the way to failure on your second.
   266|
   267|Making it work requires a mindset shift. When you’re no longer doing 3 or 4 sets per exercise, you have to
   268|make each set count. Stopping a set short of the RIR target is a missed opportunity.
   269|
   270|That said, it might take some practice to get good at judging RIR. At first you might stop a set short of the RIR
   271|target simply because you’re used to training that way. Other times you’ll hit failure when you thought you still
   272|had a couple reps left in the tank. It’s totally normal. If you’re honest with yourself and push hard, you’ll get
   273|better at gauging your effort, and your results will reflect that newly acquired skill.
   274|
   275|Just keep in mind, since volume is low, most sets will go all the way to 0RIR. Go into each workout ready to
   276|push!
   277|
   278|
   279|Clarification for RIR 0:
   280|
   281|
   282|
   283|RIR 2 = you stopped the set with 2 reps left in the tank
   284|RIR 1 = you had 1 rep left
   285|RIR 0 = you couldn’t have done another rep because you reached failure
   286|
   287|
   288|--- PAGE 13 ---
   289|Brief Program
   290|Structure Overview
   291|10
   292|The Min-Max Program
   293|
   294|
   295|--- PAGE 14 ---
   296|11
   297|The Min-Max Program
   298|Training blocks
   299|Training split
   300|Workout duration
   301|Volume
   302|Effort
   303|Exercise substitutions
   304|Equipment
   305|The 12-week program is split into two 6-week blocks.
   306|
   307|
   308|You’ll take most working sets (another way to describe hard sets) to RIR 0 or 1.
   309|Each exercise includes two suggested options. But those are by no means your
   310|only choices. Feel free to swap in any movement that works the same muscles
   311|in the same movement pattern.
   312|I based the program on equipment you’ll find in most commercial gyms. But if
   313|your gym doesn’t have a specific machine or apparatus, or you train at home
   314|with limited options, just make the appropriate substitution.
   315|There are 4 workouts per week: Full Body / Upper / Lower / Arms + Delts
   316|Each session should take about 45 minutes, although it will vary with warm-up
   317|time and rest between sets.
   318|You’ll do 4 to 9 sets per week for most muscle groups.
   319|You’ll do 2-3 sets for abs and calves
   320|Both blocks begin with a lighter week, in which you’ll do most sets to RIR 1 or
   321|2, rather than RIR 0 or 1.
   322|Block 2 introduces intensity techniques on the last set.
   323|
   324|
   325|--- PAGE 15 ---
   326|How to Run
   327|this Program
   328|12
   329|The Min-Max Program
   330|
   331|
   332|--- PAGE 16 ---
   333|13
   334|The Min-Max Program
   335|Warming up
   336|
   337|Within the program, I give a brief overview of the warm-up protocol for each workout. The main thing is literally
   338|getting your body warmed up by increasing your core temperature with some light cardio. From there, you can
   339|ease into your working sets by doing 1-2 (sometimes 3) warm up sets that gradually get a bit heavier. No need
   340|to overthink your warm up. Get warm and get to work.
   341|
   342|Just in case though, here is a full breakdown for those who’d like more specific guidance on warming up:
   343|5-10 minutes
   344|1 Warm-Up Set Listed
   345|3 Warm-Up Sets Listed
   346|4 Warm-Up Sets Listed
   347|2 Warm-Up Sets Listed
   348|10 reps per side
   349|15 reps per side
   350|10 reps per side
   351|10 reps per side
   352|10 reps per side
   353|Light cardio on your choice of machine (treadmill, stair climber, elliptical, bike, etc.)
   354|Use ~60% of your planned working weight for ~6-10 reps
   355|(or until you feel loose and ready to lift)
   356|Warm-up set #1: ~45% of planned working weight for ~6-10 reps
   357|Warm-up set #2: ~65% of planned working weight for 4-6 reps
   358|Warm-up set #3: ~85% of planned working weight for 3-4 reps
   359|Warm-up set #1: ~45% of planned working weight for ~6-10 reps
   360|Warm-up set #2: ~60% of planned working weight for 4-6 reps
   361|Warm-up set #3: ~75% of planned working weight for 3-5 reps
   362|Warm-up set #4: ~85% of planned working weight for 2-4 reps
   363|Warm-up set #1: ~50% of planned working weight for ~6-10 reps
   364|Warm-up set #2: ~70% of planned working weight for 4-6 reps
   365|Arm circles (optional)
   366|Cable external rotations (optional)
   367|Arm swings (optional)
   368|Side-to-side leg swings (optional)
   369|Front-to-back leg swings (optional)
   370|Perform the following general warm-up before every workout. It can be as simple as 5 minutes of
   371|light cardio, or can include some or all of the exercises listed below.
   372|The program indicates the number of warm-up sets you should perform.
   373|Exercise-Specific Warm-Up
   374|General Warm-Up
   375|
   376|
   377|--- PAGE 17 ---
   378|14
   379|The Min-Max Program
   380|Workout Breakdown
   381|Exercise
   382|Last-set intensity technique
   383|Each exercise includes a clickable demo link for proper technique.
   384|The suggested number of light sets to perform before working sets.
   385|Refer to the exercise-specific warm-up above for full details.
   386|These are your hard sets.
   387|Use the prescribed RIR target to determine effort level.
   388|These are only used after the final working set of an exercise.
   389|1.
   390|2.
   391|3.
   392|4.
   393|Warm-up sets
   394|Working sets
   395|Block 1 includes no intensity techniques.
   396|Block 2 introduces:
   397|Drop sets: After reaching failure, reduce the weight by ~25% and go to failure again. Repeat once
   398|more (for a total of 3 back-to-back sets).
   399|Lengthened partials: After reaching failure with a full range of motion (ROM), continue to perform
   400|reps with a partial range of motion (in the stretched position) until failure.
   401|Myo-reps: After failure, rest 5 seconds and attempt 2 more reps. Repeat this cycle (5 seconds
   402|rest, followed by 2 reps) until you fail to complete 2 full-ROM reps. (This usually happens by the
   403|third cycle, if not before.)
   404|Weighted static hold: After failing on the machine chest press (or dumbbell bench press
   405|substitution), hold the bottom (stretched) position under full tension for 30 seconds.
   406|1
   407|2
   408|3
   409|4
   410|5
   411|6
   412|7
   413|8
   414|9
   415|10
   416|
   417|
   418|--- PAGE 18 ---
   419|15
   420|The Min-Max Program
   421|Rep range
   422|Tracking load and reps
   423|Once you can perform all working sets at the top of the rep range, increase the load next session.
   424|If increasing the weight would cause you to drop below the range, keep the same weight and extend
   425|the rep range slightly. For example: If the range is 6 to 8, and adding weight drops you to 4 to 5 reps,
   426|stick with the previous load and aim for 6 to 10.
   427|RIR 1 = 1 rep left in the tank
   428|RIR 2 = 2 reps left in the tank
   429|For the squat, barbell incline press, leg press, and Smith machine lunge, RIR 0 means you had zero
   430|reps left, but you didn’t attempt and fail the final rep.
   431|For all other exercises, RIR 0 means you attempted and failed the final rep.
   432|This column tells you how close you should be to failure on working sets, using RIR:
   433|Clarification for RIR 0:
   434|Between working sets: follow the listed rest time (see Frequently Asked Questions for a more detailed
   435|explanation).
   436|Between warm-up sets: rest 0 to 60 seconds.
   437|Between exercises: rest 1 to 5 minutes, depending on how demanding the exercise is.
   438|Heavy compound exercises generally require 3-5 minutes of rest between sets for recovery. Lighter
   439|compounds or isolation exercises usually only need 1-2 minutes of rest between sets.
   440|Each exercise includes two alternative movements.
   441|Feel free to swap in either one (or one I didn’t list) if the featured exercise doesn’t work for you.
   442|Each exercise includes coaching cues in the Notes section.
   443|Be sure to read these before warm-ups so you can apply any new cues while the weight is still light.
   444|Log the weight you used and reps you completed for your working sets (if applicable).
   445|5.
   446|6.
   447|7.
   448|8.
   449|9.
   450|10.
   451|Failure?
   452|Rest
   453|Substitution options
   454|Notes
   455|
   456|
   457|--- PAGE 19 ---
   458|Muscle Anatomy
   459|16
   460|The Min-Max Program
   461|
   462|
   463|--- PAGE 20 ---
   464|17
   465|The Min-Max Program
   466|Here are the exercises you’ll use to target each muscle group. You’ll note that several exercises are listed for
   467|multiple muscle groups. Squats, for example, work the quads and glutes, while T-bar rows work the lats and
   468|mid-back. Listing an exercise twice doesn’t mean you’ll do it twice. It just shows which muscles you’re working
   469|each time you do them.
   470|C H E S T
   471|You’ll work your chest with 4 sets per week, using these exercises:
   472|Barbell incline press - 2 sets
   473|Machine chest press - 2 sets
   474|Barbell incline press (front delts) - 2 sets
   475|Machine chest press (front delts) - 2 sets
   476|Incline dumbbell Y-raise (side delts) - 1 sets
   477|Cable lateral raise (side delts) - 2 sets
   478|Machine lateral raise (side delts) - 2 sets
   479|Pull-up (wide grip) - 2 sets
   480|Close-grip lat pulldown - 2 sets
   481|Chest-supported T-bar row - 2 sets
   482|1-arm reverse pec deck - 1 set
   483|Pull-up (wide grip) - 2 sets
   484|Close-grip lat pulldown - 2 sets
   485|Chest-supported T-bar row - 2 sets
   486|S H O U L D E R S
   487|Your shoulders get 9 sets per week (4 for the front delts and 5 for the
   488|side delts), using these exercises:
   489|M I D - B A C K
   490|You’ll hit your mid-back with 7 sets per week, using these exercises:
   491|l at s
   492|Your lats get 6 sets per week, using these exercises:
   493|
   494|
   495|--- PAGE 21 ---
   496|18
   497|The Min-Max Program
   498|B i c e p s
   499|You’ll target your biceps with 4 sets per week, using these exercises:
   500|T r i c e p s
   501|Your triceps get 4 sets per week, using these exercises:
   502|F o r e a r m s
   503|You’ll train your forearms with 6 sets per week, using these
   504|exercises:
   505|Q u a d s
   506|You’ll work your quads with 5 sets per week, using these exercises:
   507|Bayesian cable curl - 2 sets
   508|Modified Zottman curl - 1 set
   509|Alternating dumbbell curl - 1 set
   510|Dumbbell wrist curl - 2 sets
   511|Dumbbell wrist extension - 2 sets
   512|Dead hang - 2 sets
   513|Squat (your choice) - 2 sets
   514|Leg extension - 2 sets
   515|Leg press - 1 set
   516|Overhead cable triceps extension - 2 sets
   517|Cable triceps kickback - 2 sets
   518|
   519|
   520|--- PAGE 22 ---
   521|19
   522|The Min-Max Program
   523|H a m s t r i n g s
   524|Your hamstrings get 4 sets per week, using these exercises:
   525|G l u t e s
   526|Your glutes get 7 sets per week, using these exercises:
   527|C a lv e s
   528|You’ll hit your calves with 3 sets per week, using this exercise:
   529|A b s
   530|Finally, your abs get 2 sets per week, using this exercise:
   531|Lying leg curl - 2 sets
   532|Barbell RDL - 2 sets
   533|Standing calf raise - 3 sets
   534| Cable crunch - 2 sets
   535|Squat (your choice) - 2 sets
   536|Barbell RDL - 2 sets
   537|Machine hip thrust - 2 sets
   538|Leg press - 1 set
   539|
   540|
   541|--- PAGE 23 ---
   542|the min-max
   543|program
   544|20
   545|The Min-Max Program
   546|
   547|
   548|--- PAGE 24 ---
   549|The Min-Max Program
   550|i
   551|Due to the lower volume in this program, it's essential that you approach each set with focused intent and high effort.
   552|
   553|
   554|Nearly every set in this program should be taken to failure, or 1 rep shy of failure. The only exceptions are in Week 1 (an intro week) and Week 7 (a deload week), where you won't train quite as hard.
   555|
   556|
   557|In the program, I use Reps In Reserve (RIR) to indicate which sets you should take to failure. An RIR of 0 means you hit failure (zero reps in the tank). An RIR of 1 means you stop 1 rep shy of failure.
   558|
   559|
   560|For heavy compound lifts like the Squat, Barbell Incline Press, Leg Press, and Smith Machine Lunge, an RIR of 0 means you couldn’t complete another rep, but for safety you don't need to actually attempt and fail the final rep unless you want to.
   561|
   562|
   563|For all other exercises, an RIR of 0 means that you should actually go for another rep, even if you think you can't get it. On these exercises, go until you physically can't complete the rep and literally fail.
   564|Start each workout with about 5 minutes of light cardio to raise your core body temperature.
   565|
   566|

   567|Each exercise includes the recommended number of exercise-specific warm-up sets, which should be light and not fatiguing.
   568|

   569|For a more detailed breakdown of warm-up protocols, refer to page 13.
   570|IMPORTANT PROGRAM NOTES
   571|WARM-UP PROTOCOL
   572|PLEASE READ BEFORE STARTING!
   573|
   574|
   575|--- PAGE 25 ---
   576|WEEK 1
   577|Nordic Ham Curl
   578|See Notes
   579|DB Incline Press
   580|Machine Lateral
   581|Raise
   582|1-Arm Cable
   583|Pulldown
   584|Donkey Calf Raise
   585|Seated Leg Curl
   586|See Notes
   587|Smith Machine
   588|Incline Press
   589|Cable Y-Raise
   590|Lat Pulldown
   591|(Wide Grip)
   592|Leg Press Calf
   593|Press
   594|1-2 min
   595|3-5 min
   596|3-5 min
   597|1-2 min
   598|2-3 min
   599|1-2 min
   600|1
   601|3
   602|2
   603|0
   604|2
   605|0
   606|0
   607|2
   608|1
   609|N/A
   610|1
   611|N/A
   612|6-8
   613|6-8
   614|6-8
   615|8-10
   616|6-8
   617|6-8
   618|2
   619|2
   620|2
   621|1
   622|2
   623|1
   624|1-2
   625|2-4
   626|2-4
   627|0-1
   628|1-2
   629|0-1
   630|Lying Leg Curl
   631|Squat (Your
   632|Choice)
   633|Barbell Incline
   634|Press
   635|Incline DB Y-Raise
   636|Pull-Up (Wide
   637|Grip)
   638|Standing Calf
   639|Raise
   640|N/A
   641|N/A
   642|N/A
   643|N/A
   644|N/A
   645|N/A
   646|Set the machine so that you get the biggest stretch possible at the bottom.
   647|Prevent your butt from popping up as you curl.
   648|This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat,
   649|Hack Squat, Belt Squat, or Smith Machine Squat.
   650|A 30° or 45° bench will work here. Pause for 1 second at the bottom of
   651|each rep while maintaining tension on the pecs.
   652|Use a 30° incline bench (back against the bench) and lift the weight up and
   653|out in a Y shape.
   654|Control the negative and feel your lats pulling apart. Full ROM!
   655|1-2 second pause at the bottom of each rep. Instead of just going up onto
   656|your toes, think about rolling your ankle back and forth on the balls of your
   657|feet.
   658|Exercise
   659|Last-Set Intensity
   660|Technique
   661|Substitution
   662|Option 1
   663|Substitution
   664|Option 2
   665|NOTES
   666|WORKING
   667|SETS
   668|Warm-up
   669|Sets
   670|Rep
   671|Range
   672|RIR
   673|(Set 1)
   674|RIR
   675|(Set 2)
   676|Rest
   677|Full Body
   678|BLOCK 1
   679|INTRO WEEK
   680|1-2 Rest Days
   681|The Min-Max Program
   682|1
   683|Tracking Load and Reps
   684|Failure?
   685|SET 1
   686|lOAD
   687|REPS
   688|SET 2
   689|LOAD
   690|REPS
   691|
   692|
   693|--- PAGE 26 ---
   694|WEEK 1
   695|1-Arm Cable
   696|Pulldown
   697|Chest-Supported
   698|DB Row
   699|Cable Shrug-In
   700|DB Bench Press
   701|Machine Lateral
   702|Raise
   703|Machine Crunch
   704|Reverse Cable
   705|Crossover
   706|Close-Grip Pull-Up
   707|Chest-Supported
   708|Machine Row
   709|Barbell Shrug
   710|Smith Machine
   711|Bench Press
   712|DB Lateral Raise
   713|Weighted Crunch
   714|Lying Reverse DB
   715|Flye
   716|2-3 min
   717|2-3 min
   718|1-2 min
   719|3-5 min
   720|1-2 min
   721|1-2 min
   722|1-2 min
   723|2
   724|2
   725|1
   726|2
   727|1
   728|1
   729|0
   730|1
   731|1
   732|N/A
   733|1
   734|0
   735|0
   736|N/A
   737|8-10
   738|8-10
   739|6-8
   740|8-10
   741|8-10
   742|6-8
   743|8-10
   744|2
   745|2
   746|1
   747|2
   748|2
   749|2
   750|1
   751|2-3
   752|2-3
   753|1-2
   754|2-4
   755|0-1
   756|0-1
   757|0-1
   758|Close-Grip Lat
   759|Pulldown
   760|Chest-Supported
   761|T-Bar Row
   762|Machine Shrug
   763|Machine Chest
   764|Press
   765|High-Cable Lateral
   766|Raise
   767|Cable Crunch
   768|1-Arm Reverse
   769|Pec Deck
   770|N/A
   771|N/A
   772|N/A
   773|N/A
   774|N/A
   775|N/A
   776|N/A
   777|Lean back by ~15° and drive your elbows down as you squeeze your
   778|shoulder blades together. This should feel like a mix of lats and mid-traps.
   779|Flare elbows out at roughly 45° and squeeze your shoulder blades together
   780|hard at the top of each rep.
   781|Think about shrugging "up to your ears". Use straps, if possible.
   782|1 second pause at the bottom of each rep while maintaining tension on the
   783|pecs.
   784|Set the cable at roughly hip height. Let your hand go slightly past your
   785|midline at the bottom of each rep to get a deep stretch on the side delt.
   786|Sweep the weight out to create the largest semi-circle possible with your
   787|arm.
   788|Round your lower back as you crunch. Maintain a mind-muscle connection
   789|with your 6-pack.
   790|Exercise
   791|Last-Set Intensity
   792|Technique
   793|Substitution
   794|Option 1
   795|Substitution
   796|Option 2
   797|NOTES
   798|WORKING
   799|SETS
   800|Warm-up
   801|Sets
   802|Rep
   803|Range
   804|RIR
   805|(Set 1)
   806|RIR
   807|(Set 2)
   808|Rest
   809|Upper
   810|The Min-Max Program
   811|2
   812|Tracking Load and Reps
   813|Failure?
   814|SET 1
   815|lOAD
   816|REPS
   817|SET 2
   818|LOAD
   819|REPS
   820|
   821|
   822|--- PAGE 27 ---
   823|WEEK 1
   824|Sissy Squat
   825|Seated Cable
   826|Deadlift
   827|45°
   828|Hyperextension
   829|Barbell Squat
   830|Donkey Calf Raise
   831|Reverse Nordic
   832|DB RDL
   833|Barbell Hip Thrust
   834|Smith Machine
   835|Squat
   836|Leg Press Calf
   837|Press
   838|1-2 min
   839|2-3 min
   840|2-3 min
   841|2-3 min
   842|1-2 min
   843|1
   844|3
   845|2
   846|1
   847|1
   848|0
   849|2
   850|1
   851|N/A
   852|0
   853|8-10
   854|6-8
   855|6-8
   856|6-8
   857|8-10
   858|2
   859|2
   860|2
   861|1
   862|2
   863|1-2
   864|2-3
   865|2-4
   866|2-4
   867|0-1
   868|Leg Extension
   869|Barbell RDL
   870|Machine Hip
   871|Thrust
   872|Leg Press
   873|Standing Calf
   874|Raise
   875|N/A
   876|N/A
   877|N/A
   878|N/A
   879|N/A
   880|Set the seat back as far as it will go while still feeling comfortable. Grab the
   881|handles as hard as you can to pull your butt down into the seat (using
   882|straps can help here).
   883|Stick your glutes straight back as you lower the bar straight down, centered
   884|over the middle of your foot. Get a nice deep stretch at the bottom, but
   885|keep your spine neutral (don't round forward).
   886|Squeeze your glutes hard at the top and control the weight on the way
   887|down.
   888|Feet lower on the platform for more quad focus. Get as deep as you can
   889|without excessive back rounding.
   890|1-2 second pause at the bottom of each rep. Instead of just going up onto
   891|your toes, think about rolling your ankle back and forth on the balls of your
   892|feet.
   893|Exercise
   894|Last-Set Intensity
   895|Technique
   896|Substitution
   897|Option 1
   898|Substitution
   899|Option 2
   900|NOTES
   901|WORKING
   902|SETS
   903|Warm-up
   904|Sets
   905|Rep
   906|Range
   907|RIR
   908|(Set 1)
   909|RIR
   910|(Set 2)
   911|Rest
   912|Lower
   913|The Min-Max Program
   914|3
   915|Tracking Load and Reps
   916|Failure?
   917|SET 1
   918|lOAD
   919|REPS
   920|SET 2
   921|LOAD
   922|REPS
   923|
   924|
   925|--- PAGE 28 ---
   926|WEEK 1
   927|Standing DB Curl
   928|Skull Crusher
   929|Preacher Hammer
   930|Curl
   931|Close Grip Dip
   932|N/A
   933|EZ-Bar Curl
   934|N/A
   935|N/A
   936|DB Lateral Raise
   937|Incline DB Curl
   938|Overhead DB
   939|Triceps Extension
   940|DB Hammer Curl
   941|Seated Dip
   942|Machine
   943|Cable Wrist Curl
   944|Barbell Curl
   945|N/A
   946|Cable Wrist
   947|Extension
   948|High-Cable Lateral
   949|Raise
   950|1-2 min
   951|1-2 min
   952|1-2 min
   953|1-2 min
   954|1-2 min
   955|1-2 min
   956|1-2 min
   957|1-2 min
   958|1-2 min
   959|1
   960|1
   961|0
   962|1
   963|1
   964|0
   965|0
   966|1
   967|1
   968|0
   969|0
   970|N/A
   971|0
   972|0
   973|N/A
   974|0
   975|0
   976|0
   977|6-8
   978|8-10
   979|8-10
   980|8-10
   981|8-10
   982|6-8
   983|N/A
   984|8-10
   985|8-10
   986|2
   987|2
   988|1
   989|2
   990|2
   991|1
   992|2
   993|2
   994|2
   995|0-1
   996|0-1
   997|0-1
   998|0-1
   999|0-1
  1000|0-1
  1001|0-1
  1002|0-1
  1003|0-1
  1004|Bayesian Cable
  1005|Curl
  1006|Overhead Cable
  1007|Triceps Extension
  1008|Modified Zottman
  1009|Curl
  1010|Cable Triceps
  1011|Kickback
  1012|DB Wrist Curl
  1013|Alternating DB
  1014|Curl
  1015|Dead Hang
  1016|(optional)
  1017|DB Wrist
  1018|Extension
  1019|Machine Lateral
  1020|Raise
  1021|N/A
  1022|N/A
  1023|N/A
  1024|N/A
  1025|N/A
  1026|N/A
  1027|N/A
  1028|N/A
  1029|N/A
  1030|As you curl, optionally lean forward to prevent the cable from hitting your
  1031|wrist at the top. Control the negative and feel a deep stretch at the bottom
  1032|of each rep.
  1033|Feel a deep stretch on the triceps throughout the entire negative.
  1034|Hammer curl on the way up and supinated curl (palms up) on the way
  1035|down.
  1036|Keep your upper arm behind your torso throughout the ROM.
  1037|Smooth, controlled reps.
  1038|Smooth, controlled reps.
  1039|Slow, controlled reps!
  1040|Focus on squeezing your side delt to move the weight.
  1041|Try to add a few more seconds each week!
  1042|Exercise
  1043|Last-Set Intensity
  1044|Technique
  1045|Substitution
  1046|Option 1
  1047|Substitution
  1048|Option 2
  1049|NOTES
  1050|WORKING
  1051|SETS
  1052|Warm-up
  1053|Sets
  1054|Rep
  1055|Range
  1056|RIR
  1057|(Set 1)
  1058|RIR
  1059|(Set 2)
  1060|Rest
  1061|Arms/Delts
  1062|1-2 Rest Days
  1063|The Min-Max Program
  1064|4
  1065|Tracking Load and Reps
  1066|Failure?
  1067|SET 1
  1068|lOAD
  1069|REPS
  1070|SET 2
  1071|LOAD
  1072|REPS
  1073|
  1074|
  1075|--- PAGE 29 ---
  1076|WEEK 2
  1077|Nordic Ham Curl
  1078|See Notes
  1079|DB Incline Press
  1080|Machine Lateral
  1081|Raise
  1082|1-Arm Cable
  1083|Pulldown
  1084|Donkey Calf Raise
  1085|Seated Leg Curl
  1086|See Notes
  1087|Smith Machine
  1088|Incline Press
  1089|Cable Y-Raise
  1090|Lat Pulldown
  1091|(Wide Grip)
  1092|Leg Press Calf
  1093|Press
  1094|1-2 min
  1095|3-5 min
  1096|3-5 min
  1097|1-2 min
  1098|2-3 min
  1099|1-2 min
  1100|0
  1101|1
  1102|1
  1103|0
  1104|1
  1105|0
  1106|0
  1107|0
  1108|0
  1109|N/A
  1110|0
  1111|N/A
  1112|6-8
  1113|6-8
  1114|6-8
  1115|8-10
  1116|6-8
  1117|6-8
  1118|2
  1119|2
  1120|2
  1121|1
  1122|2
  1123|1
  1124|1-2
  1125|2-4
  1126|2-4
  1127|0-1
  1128|1-2
  1129|0-1
  1130|Lying Leg Curl
  1131|Squat (Your
  1132|Choice)
  1133|Barbell Incline
  1134|Press
  1135|Incline DB Y-Raise
  1136|Pull-Up (Wide
  1137|Grip)
  1138|Standing Calf
  1139|Raise
  1140|N/A
  1141|N/A
  1142|N/A
  1143|N/A
  1144|N/A
  1145|N/A
  1146|Set the machine so that you get the biggest stretch possible at the bottom.
  1147|Prevent your butt from popping up as you curl.
  1148|This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat,
  1149|Hack Squat, Belt Squat, or Smith Machine Squat.
  1150|A 30° or 45° bench will work here. Pause for 1 second at the bottom of
  1151|each rep while maintaining tension on the pecs.
  1152|Use a 30° incline bench (back against the bench) and lift the weight up and
  1153|out in a Y shape.
  1154|Control the negative and feel your lats pulling apart. Full ROM!
  1155|1-2 second pause at the bottom of each rep. Instead of just going up onto
  1156|your toes, think about rolling your ankle back and forth on the balls of your
  1157|feet.
  1158|Exercise
  1159|Last-Set Intensity
  1160|Technique
  1161|Substitution
  1162|Option 1
  1163|Substitution
  1164|Option 2
  1165|NOTES
  1166|WORKING
  1167|SETS
  1168|Warm-up
  1169|Sets
  1170|Rep
  1171|Range
  1172|RIR
  1173|(Set 1)
  1174|RIR
  1175|(Set 2)
  1176|Rest
  1177|Full Body
  1178|1-2 Rest Days
  1179|The Min-Max Program
  1180|5
  1181|Tracking Load and Reps
  1182|Failure?
  1183|SET 1
  1184|lOAD
  1185|REPS
  1186|SET 2
  1187|LOAD
  1188|REPS
  1189|
  1190|
  1191|--- PAGE 30 ---
  1192|WEEK 2
  1193|1-Arm Cable
  1194|Pulldown
  1195|Chest-Supported
  1196|DB Row
  1197|Cable Shrug-In
  1198|DB Bench Press
  1199|Machine Lateral
  1200|Raise
  1201|Machine Crunch
  1202|Reverse Cable
  1203|Crossover
  1204|Close-Grip Pull-Up
  1205|Chest-Supported
  1206|Machine Row
  1207|Barbell Shrug
  1208|Smith Machine
  1209|Bench Press
  1210|DB Lateral Raise
  1211|Weighted Crunch
  1212|Lying Reverse DB
  1213|Flye
  1214|2-3 min
  1215|2-3 min
  1216|1-2 min
  1217|3-5 min
  1218|1-2 min
  1219|1-2 min
  1220|1-2 min
  1221|1
  1222|1
  1223|0
  1224|1
  1225|0
  1226|0
  1227|0
  1228|0
  1229|0
  1230|N/A
  1231|0
  1232|0
  1233|0
  1234|N/A
  1235|8-10
  1236|8-10
  1237|6-8
  1238|8-10
  1239|8-10
  1240|6-8
  1241|8-10
  1242|2
  1243|2
  1244|1
  1245|2
  1246|2
  1247|2
  1248|1
  1249|2-3
  1250|2-3
  1251|1-2
  1252|2-4
  1253|0-1
  1254|0-1
  1255|0-1
  1256|Close-Grip Lat
  1257|Pulldown
  1258|Chest-Supported
  1259|T-Bar Row
  1260|Machine Shrug
  1261|Machine Chest
  1262|Press
  1263|High-Cable Lateral
  1264|Raise
  1265|Cable Crunch
  1266|1-Arm Reverse
  1267|Pec Deck
  1268|N/A
  1269|N/A
  1270|N/A
  1271|N/A
  1272|N/A
  1273|N/A
  1274|N/A
  1275|Lean back by ~15° and drive your elbows down as you squeeze your
  1276|shoulder blades together. This should feel like a mix of lats and mid-traps.
  1277|Flare elbows out at roughly 45° and squeeze your shoulder blades together
  1278|hard at the top of each rep.
  1279|Think about shrugging "up to your ears". Use straps, if possible.
  1280|1 second pause at the bottom of each rep while maintaining tension on the
  1281|pecs.
  1282|Set the cable at roughly hip height. Let your hand go slightly past your
  1283|midline at the bottom of each rep to get a deep stretch on the side delt.
  1284|Sweep the weight out to create the largest semi-circle possible with your
  1285|arm.
  1286|Round your lower back as you crunch. Maintain a mind-muscle connection
  1287|with your 6-pack.
  1288|Exercise
  1289|Last-Set Intensity
  1290|Technique
  1291|Substitution
  1292|Option 1
  1293|Substitution
  1294|Option 2
  1295|NOTES
  1296|WORKING
  1297|SETS
  1298|Warm-up
  1299|Sets
  1300|Rep
  1301|Range
  1302|RIR
  1303|(Set 1)
  1304|RIR
  1305|(Set 2)
  1306|Rest
  1307|Upper
  1308|The Min-Max Program
  1309|6
  1310|Tracking Load and Reps
  1311|Failure?
  1312|SET 1
  1313|lOAD
  1314|REPS
  1315|SET 2
  1316|LOAD
  1317|REPS
  1318|
  1319|
  1320|--- PAGE 31 ---
  1321|WEEK 2
  1322|Sissy Squat
  1323|Seated Cable
  1324|Deadlift
  1325|45°
  1326|Hyperextension
  1327|Barbell Squat
  1328|Donkey Calf Raise
  1329|Reverse Nordic
  1330|DB RDL
  1331|Barbell Hip Thrust
  1332|Smith Machine
  1333|Squat
  1334|Leg Press Calf
  1335|Press
  1336|1-2 min
  1337|2-3 min
  1338|2-3 min
  1339|2-3 min
  1340|1-2 min
  1341|0
  1342|2
  1343|1
  1344|0
  1345|0
  1346|0
  1347|1
  1348|0
  1349|N/A
  1350|0
  1351|8-10
  1352|6-8
  1353|6-8
  1354|6-8
  1355|8-10
  1356|2
  1357|2
  1358|2
  1359|1
  1360|2
  1361|1-2
  1362|2-3
  1363|2-4
  1364|2-4
  1365|0-1
  1366|Leg Extension
  1367|Barbell RDL
  1368|Machine Hip
  1369|Thrust
  1370|Leg Press
  1371|Standing Calf
  1372|Raise
  1373|N/A
  1374|N/A
  1375|N/A
  1376|N/A
  1377|N/A
  1378|Set the seat back as far as it will go while still feeling comfortable. Grab the
  1379|handles as hard as you can to pull your butt down into the seat (using
  1380|straps can help here).
  1381|Stick your glutes straight back as you lower the bar straight down, centered
  1382|over the middle of your foot. Get a nice deep stretch at the bottom, but
  1383|keep your spine neutral (don't round forward).
  1384|Squeeze your glutes hard at the top and control the weight on the way
  1385|down.
  1386|Feet lower on the platform for more quad focus. Get as deep as you can
  1387|without excessive back rounding.
  1388|1-2 second pause at the bottom of each rep. Instead of just going up onto
  1389|your toes, think about rolling your ankle back and forth on the balls of your
  1390|feet.
  1391|Exercise
  1392|Last-Set Intensity
  1393|Technique
  1394|Substitution
  1395|Option 1
  1396|Substitution
  1397|Option 2
  1398|NOTES
  1399|WORKING
  1400|SETS
  1401|Warm-up
  1402|Sets
  1403|Rep
  1404|Range
  1405|RIR
  1406|(Set 1)
  1407|RIR
  1408|(Set 2)
  1409|Rest
  1410|Lower
  1411|The Min-Max Program
  1412|7
  1413|Tracking Load and Reps
  1414|Failure?
  1415|SET 1
  1416|lOAD
  1417|REPS
  1418|SET 2
  1419|LOAD
  1420|REPS
  1421|
  1422|
  1423|--- PAGE 32 ---
  1424|WEEK 2
  1425|Standing DB Curl
  1426|Skull Crusher
  1427|Preacher Hammer
  1428|Curl
  1429|Close Grip Dip
  1430|N/A
  1431|EZ-Bar Curl
  1432|N/A
  1433|N/A
  1434|DB Lateral Raise
  1435|Incline DB Curl
  1436|Overhead DB
  1437|Triceps Extension
  1438|DB Hammer Curl
  1439|Seated Dip
  1440|Machine
  1441|Cable Wrist Curl
  1442|Barbell Curl
  1443|N/A
  1444|Cable Wrist
  1445|Extension
  1446|High-Cable Lateral
  1447|Raise
  1448|1-2 min
  1449|1-2 min
  1450|1-2 min
  1451|1-2 min
  1452|1-2 min
  1453|1-2 min
  1454|1-2 min
  1455|1-2 min
  1456|1-2 min
  1457|0
  1458|0
  1459|0
  1460|0
  1461|0
  1462|0
  1463|0
  1464|0
  1465|0
  1466|0
  1467|0
  1468|N/A
  1469|0
  1470|0
  1471|N/A
  1472|0
  1473|0
  1474|0
  1475|6-8
  1476|8-10
  1477|8-10
  1478|8-10
  1479|8-10
  1480|6-8
  1481|N/A
  1482|8-10
  1483|8-10
  1484|2
  1485|2
  1486|1
  1487|2
  1488|2
  1489|1
  1490|2
  1491|2
  1492|2
  1493|0-1
  1494|0-1
  1495|0-1
  1496|0-1
  1497|0-1
  1498|0-1
  1499|0-1
  1500|0-1
  1501|0-1
  1502|Bayesian Cable
  1503|Curl
  1504|Overhead Cable
  1505|Triceps Extension
  1506|Modified Zottman
  1507|Curl
  1508|Cable Triceps
  1509|Kickback
  1510|DB Wrist Curl
  1511|Alternating DB
  1512|Curl
  1513|Dead Hang
  1514|(optional)
  1515|DB Wrist
  1516|Extension
  1517|Machine Lateral
  1518|Raise
  1519|N/A
  1520|N/A
  1521|N/A
  1522|N/A
  1523|N/A
  1524|N/A
  1525|N/A
  1526|N/A
  1527|N/A
  1528|As you curl, optionally lean forward to prevent the cable from hitting your
  1529|wrist at the top. Control the negative and feel a deep stretch at the bottom
  1530|of each rep.
  1531|Feel a deep stretch on the triceps throughout the entire negative.
  1532|Hammer curl on the way up and supinated curl (palms up) on the way
  1533|down.
  1534|Keep your upper arm behind your torso throughout the ROM.
  1535|Smooth, controlled reps.
  1536|Smooth, controlled reps.
  1537|Slow, controlled reps!
  1538|Focus on squeezing your side delt to move the weight.
  1539|Try to add a few more seconds each week!
  1540|Exercise
  1541|Last-Set Intensity
  1542|Technique
  1543|Substitution
  1544|Option 1
  1545|Substitution
  1546|Option 2
  1547|NOTES
  1548|WORKING
  1549|SETS
  1550|Warm-up
  1551|Sets
  1552|Rep
  1553|Range
  1554|RIR
  1555|(Set 1)
  1556|RIR
  1557|(Set 2)
  1558|Rest
  1559|Arms/Delts
  1560|1-2 Rest Days
  1561|The Min-Max Program
  1562|8
  1563|Tracking Load and Reps
  1564|Failure?
  1565|SET 1
  1566|lOAD
  1567|REPS
  1568|SET 2
  1569|LOAD
  1570|REPS
  1571|
  1572|
  1573|--- PAGE 33 ---
  1574|WEEK 3
  1575|Nordic Ham Curl
  1576|See Notes
  1577|DB Incline Press
  1578|Machine Lateral
  1579|Raise
  1580|1-Arm Cable
  1581|Pulldown
  1582|Donkey Calf Raise
  1583|Seated Leg Curl
  1584|See Notes
  1585|Smith Machine
  1586|Incline Press
  1587|Cable Y-Raise
  1588|Lat Pulldown
  1589|(Wide Grip)
  1590|Leg Press Calf
  1591|Press
  1592|1-2 min
  1593|3-5 min
  1594|3-5 min
  1595|1-2 min
  1596|2-3 min
  1597|1-2 min
  1598|0
  1599|1
  1600|1
  1601|0
  1602|1
  1603|0
  1604|0
  1605|0
  1606|0
  1607|N/A
  1608|0
  1609|N/A
  1610|6-8
  1611|6-8
  1612|6-8
  1613|8-10
  1614|6-8
  1615|6-8
  1616|2
  1617|2
  1618|2
  1619|1
  1620|2
  1621|1
  1622|1-2
  1623|2-4
  1624|2-4
  1625|0-1
  1626|1-2
  1627|0-1
  1628|Lying Leg Curl
  1629|Squat (Your
  1630|Choice)
  1631|Barbell Incline
  1632|Press
  1633|Incline DB Y-Raise
  1634|Pull-Up (Wide
  1635|Grip)
  1636|Standing Calf
  1637|Raise
  1638|N/A
  1639|N/A
  1640|N/A
  1641|N/A
  1642|N/A
  1643|N/A
  1644|Set the machine so that you get the biggest stretch possible at the bottom.
  1645|Prevent your butt from popping up as you curl.
  1646|This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat,
  1647|Hack Squat, Belt Squat, or Smith Machine Squat.
  1648|A 30° or 45° bench will work here. Pause for 1 second at the bottom of
  1649|each rep while maintaining tension on the pecs.
  1650|Use a 30° incline bench (back against the bench) and lift the weight up and
  1651|out in a Y shape.
  1652|Control the negative and feel your lats pulling apart. Full ROM!
  1653|1-2 second pause at the bottom of each rep. Instead of just going up onto
  1654|your toes, think about rolling your ankle back and forth on the balls of your
  1655|feet.
  1656|Exercise
  1657|Last-Set Intensity
  1658|Technique
  1659|Substitution
  1660|Option 1
  1661|Substitution
  1662|Option 2
  1663|NOTES
  1664|WORKING
  1665|SETS
  1666|Warm-up
  1667|Sets
  1668|Rep
  1669|Range
  1670|RIR
  1671|(Set 1)
  1672|RIR
  1673|(Set 2)
  1674|Rest
  1675|Full Body
  1676|1-2 Rest Days
  1677|The Min-Max Program
  1678|9
  1679|Tracking Load and Reps
  1680|Failure?
  1681|SET 1
  1682|lOAD
  1683|REPS
  1684|SET 2
  1685|LOAD
  1686|REPS
  1687|
  1688|
  1689|--- PAGE 34 ---
  1690|WEEK 3
  1691|1-Arm Cable
  1692|Pulldown
  1693|Chest-Supported
  1694|DB Row
  1695|Cable Shrug-In
  1696|DB Bench Press
  1697|Machine Lateral
  1698|Raise
  1699|Machine Crunch
  1700|Reverse Cable
  1701|Crossover
  1702|Close-Grip Pull-Up
  1703|Chest-Supported
  1704|Machine Row
  1705|Barbell Shrug
  1706|Smith Machine
  1707|Bench Press
  1708|DB Lateral Raise
  1709|Weighted Crunch
  1710|Lying Reverse DB
  1711|Flye
  1712|2-3 min
  1713|2-3 min
  1714|1-2 min
  1715|3-5 min
  1716|1-2 min
  1717|1-2 min
  1718|1-2 min
  1719|1
  1720|1
  1721|0
  1722|1
  1723|0
  1724|0
  1725|0
  1726|0
  1727|0
  1728|N/A
  1729|0
  1730|0
  1731|0
  1732|N/A
  1733|8-10
  1734|8-10
  1735|6-8
  1736|8-10
  1737|8-10
  1738|6-8
  1739|8-10
  1740|2
  1741|2
  1742|1
  1743|2
  1744|2
  1745|2
  1746|1
  1747|2-3
  1748|2-3
  1749|1-2
  1750|2-4
  1751|0-1
  1752|0-1
  1753|0-1
  1754|Close-Grip Lat
  1755|Pulldown
  1756|Chest-Supported
  1757|T-Bar Row
  1758|Machine Shrug
  1759|Machine Chest
  1760|Press
  1761|High-Cable Lateral
  1762|Raise
  1763|Cable Crunch
  1764|1-Arm Reverse
  1765|Pec Deck
  1766|N/A
  1767|N/A
  1768|N/A
  1769|N/A
  1770|N/A
  1771|N/A
  1772|N/A
  1773|Lean back by ~15° and drive your elbows down as you squeeze your
  1774|shoulder blades together. This should feel like a mix of lats and mid-traps.
  1775|Flare elbows out at roughly 45° and squeeze your shoulder blades together
  1776|hard at the top of each rep.
  1777|Think about shrugging "up to your ears". Use straps, if possible.
  1778|1 second pause at the bottom of each rep while maintaining tension on the
  1779|pecs.
  1780|Set the cable at roughly hip height. Let your hand go slightly past your
  1781|midline at the bottom of each rep to get a deep stretch on the side delt.
  1782|Sweep the weight out to create the largest semi-circle possible with your
  1783|arm.
  1784|Round your lower back as you crunch. Maintain a mind-muscle connection
  1785|with your 6-pack.
  1786|Exercise
  1787|Last-Set Intensity
  1788|Technique
  1789|Substitution
  1790|Option 1
  1791|Substitution
  1792|Option 2
  1793|NOTES
  1794|WORKING
  1795|SETS
  1796|Warm-up
  1797|Sets
  1798|Rep
  1799|Range
  1800|RIR
  1801|(Set 1)
  1802|RIR
  1803|(Set 2)
  1804|Rest
  1805|Upper
  1806|The Min-Max Program
  1807|10
  1808|Tracking Load and Reps
  1809|Failure?
  1810|SET 1
  1811|lOAD
  1812|REPS
  1813|SET 2
  1814|LOAD
  1815|REPS
  1816|
  1817|
  1818|--- PAGE 35 ---
  1819|WEEK 3
  1820|Sissy Squat
  1821|Seated Cable
  1822|Deadlift
  1823|45°
  1824|Hyperextension
  1825|Barbell Squat
  1826|Donkey Calf Raise
  1827|Reverse Nordic
  1828|DB RDL
  1829|Barbell Hip Thrust
  1830|Smith Machine
  1831|Squat
  1832|Leg Press Calf
  1833|Press
  1834|1-2 min
  1835|2-3 min
  1836|2-3 min
  1837|2-3 min
  1838|1-2 min
  1839|0
  1840|2
  1841|1
  1842|0
  1843|0
  1844|0
  1845|1
  1846|0
  1847|N/A
  1848|0
  1849|8-10
  1850|6-8
  1851|6-8
  1852|6-8
  1853|8-10
  1854|2
  1855|2
  1856|2
  1857|1
  1858|2
  1859|1-2
  1860|2-3
  1861|2-4
  1862|2-4
  1863|0-1
  1864|Leg Extension
  1865|Barbell RDL
  1866|Machine Hip
  1867|Thrust
  1868|Leg Press
  1869|Standing Calf
  1870|Raise
  1871|N/A
  1872|N/A
  1873|N/A
  1874|N/A
  1875|N/A
  1876|Set the seat back as far as it will go while still feeling comfortable. Grab the
  1877|handles as hard as you can to pull your butt down into the seat (using
  1878|straps can help here).
  1879|Stick your glutes straight back as you lower the bar straight down, centered
  1880|over the middle of your foot. Get a nice deep stretch at the bottom, but
  1881|keep your spine neutral (don't round forward).
  1882|Squeeze your glutes hard at the top and control the weight on the way
  1883|down.
  1884|Feet lower on the platform for more quad focus. Get as deep as you can
  1885|without excessive back rounding.
  1886|1-2 second pause at the bottom of each rep. Instead of just going up onto
  1887|your toes, think about rolling your ankle back and forth on the balls of your
  1888|feet.
  1889|Exercise
  1890|Last-Set Intensity
  1891|Technique
  1892|Substitution
  1893|Option 1
  1894|Substitution
  1895|Option 2
  1896|NOTES
  1897|WORKING
  1898|SETS
  1899|Warm-up
  1900|Sets
  1901|Rep
  1902|Range
  1903|RIR
  1904|(Set 1)
  1905|RIR
  1906|(Set 2)
  1907|Rest
  1908|Lower
  1909|The Min-Max Program
  1910|11
  1911|Tracking Load and Reps
  1912|Failure?
  1913|SET 1
  1914|lOAD
  1915|REPS
  1916|SET 2
  1917|LOAD
  1918|REPS
  1919|
  1920|
  1921|--- PAGE 36 ---
  1922|WEEK 3
  1923|Standing DB Curl
  1924|Skull Crusher
  1925|Preacher Hammer
  1926|Curl
  1927|Close Grip Dip
  1928|N/A
  1929|EZ-Bar Curl
  1930|N/A
  1931|N/A
  1932|DB Lateral Raise
  1933|Incline DB Curl
  1934|Overhead DB
  1935|Triceps Extension
  1936|DB Hammer Curl
  1937|Seated Dip
  1938|Machine
  1939|Cable Wrist Curl
  1940|Barbell Curl
  1941|N/A
  1942|Cable Wrist
  1943|Extension
  1944|High-Cable Lateral
  1945|Raise
  1946|1-2 min
  1947|1-2 min
  1948|1-2 min
  1949|1-2 min
  1950|1-2 min
  1951|1-2 min
  1952|1-2 min
  1953|1-2 min
  1954|1-2 min
  1955|0
  1956|0
  1957|0
  1958|0
  1959|0
  1960|0
  1961|0
  1962|0
  1963|0
  1964|0
  1965|0
  1966|N/A
  1967|0
  1968|0
  1969|N/A
  1970|0
  1971|0
  1972|0
  1973|6-8
  1974|8-10
  1975|8-10
  1976|8-10
  1977|8-10
  1978|6-8
  1979|N/A
  1980|8-10
  1981|8-10
  1982|2
  1983|2
  1984|1
  1985|2
  1986|2
  1987|1
  1988|2
  1989|2
  1990|2
  1991|0-1
  1992|0-1
  1993|0-1
  1994|0-1
  1995|0-1
  1996|0-1
  1997|0-1
  1998|0-1
  1999|0-1
  2000|Bayesian Cable
  2001|

Use offset=2001 to continue reading (showing 1-2000 of 6798 lines)


Explanation:
**Extracting PDF data**

The output from read_file shows pages 1-36, and I'm wondering if I need the entire document. Since the PDF has 78 pages, it might be better to process it with a script to extract all pages and summarize them. Given that the file is only 102KB, I could read it in chunks. I’m considering reading pages 37-78 next. I’ll need to understand the whole plan and match it with the specified instructions.
**Summarizing workout principles**

I need to clarify the relevant workout principles from the pages. The program seems designed for 4 to 5 workouts a week, alternating between Full Body, Upper, Lower, and Arms/Delts. After the Full Body and Arms/Delts sessions, it states there should be 1-2 rest days. It looks like Upper and Lower days might not require a rest day. The proposed order supports the idea of a Full Body session on Friday followed by yoga on Saturday, then rest on Sunday, leading to Upper on Tuesday. But, hmm, there's an inconsistency with the previous user’s plan suggesting Monday as a rest day.
**Considering workout schedule**

Based on my calculations, having 3 days after the Full Body workout seems a bit unconventional, but it might still work. The program calls for 4 workouts per week, not strictly from Monday to Friday. It mentions having 1-2 rest days after Full Body and Arms/Delts. If we do Full Body on Friday, then doing Upper on Monday fits better than on Tuesday for a complete week. Following that, I could schedule Lower on Tuesday and Arms/Delts on Wednesday, which leads to three consecutive days of workouts.
**Evaluating workout schedule**

The book’s default order is Full Body → rest → Upper → Lower → Arms/Delts → rest. It looks like I could feasibly have three training days in a row after a rest. If I start with Full Body on Friday, I could do some rest or yoga on the weekend and schedule Upper on Monday, Lower on Tuesday, and Arms/Delts on Wednesday. The user wants to fix buffers and add yoga once a week, so I’ll need to align more with Jeff’s recommendations. I’ll check the FAQ using search_files.

rest day|rest days|schedule|4 workouts|five|45 minutes|cardio|yoga|recovery|consecutive|workouts per week|deload


For Lifters 1 and 2: Short, high-intensity workouts

I designed the program to maximize hypertrophy for lifters who only have about 45 minutes to train, 4 to 5

times per week. That’s simply not enough time to do 3 to 4 sets of every exercise. Instead, you’ll do just 1 or 2

hard sets of most exercises, usually taking them to failure.

That’s what I set out to create with Min-Max: the most effective training plan for cutting. I’ve had tremendous

success running it. I’ve maintained muscle fullness, even while getting to single-digit body fat. As a bonus, I’ve

actually gained strength, and my recovery has been better than ever. Most importantly, I’ve found it far more

sustainable and enjoyable than my usual high-volume approach.

The Min-Max Program is designed to support effective, sustainable training with fewer calories than your body

is used to having. Nearly every aspect of the program reflects this goal: efficient volume, high effort,

manageable recovery demands, and a tight focus on maintaining strength and muscle.

You’ll train most muscle groups with 4 to 9 sets per week, while abs and calves will get 2-3 sets. (See figure

means disappointing results.

That’s why this program focuses on what works best for most people in a recovery-constrained environment:

fewer sets performed at a higher intensity.

your gym doesn’t have a specific machine or apparatus, or you train at home

with limited options, just make the appropriate substitution.

There are 4 workouts per week: Full Body / Upper / Lower / Arms + Delts

Each session should take about 45 minutes, although it will vary with warm-up

time and rest between sets.

You’ll do 4 to 9 sets per week for most muscle groups.

Within the program, I give a brief overview of the warm-up protocol for each workout. The main thing is literally

getting your body warmed up by increasing your core temperature with some light cardio. From there, you can

ease into your working sets by doing 1-2 (sometimes 3) warm up sets that gradually get a bit heavier. No need

to overthink your warm up. Get warm and get to work.

10 reps per side

10 reps per side

Light cardio on your choice of machine (treadmill, stair climber, elliptical, bike, etc.)

Use ~60% of your planned working weight for ~6-10 reps

(or until you feel loose and ready to lift)

Front-to-back leg swings (optional)

Perform the following general warm-up before every workout. It can be as simple as 5 minutes of

light cardio, or can include some or all of the exercises listed below.

The program indicates the number of warm-up sets you should perform.

Exercise-Specific Warm-Up

Between warm-up sets: rest 0 to 60 seconds.

Between exercises: rest 1 to 5 minutes, depending on how demanding the exercise is.

Heavy compound exercises generally require 3-5 minutes of rest between sets for recovery. Lighter

compounds or isolation exercises usually only need 1-2 minutes of rest between sets.

Each exercise includes two alternative movements.

Nearly every set in this program should be taken to failure, or 1 rep shy of failure. The only exceptions are in Week 1 (an intro week) and Week 7 (a deload week), where you won't train quite as hard.

For all other exercises, an RIR of 0 means that you should actually go for another rep, even if you think you can't get it. On these exercises, go until you physically can't complete the rep and literally fail.

Start each workout with about 5 minutes of light cardio to raise your core body temperature.

strength while training consistently. This program is designed to help you do exactly that.

Your schedule also comes into play. If you have limited time to train, you’ll do much better with a

purpose-built lower-volume program like Min-Max, rather than a stripped-down higher-volume routine.

Finally, some people simply respond better to lower volume. Others respond better to higher volume.

The only way to figure it out is to experiment with both (and perhaps a few things in between).

Should I add cardio to this program?

Cardio can certainly help establish a caloric deficit when you’re trying to lose fat. But I recommend

prioritizing your diet first, cutting calories from your meals rather than relying too much on cardio to

burn them off.

That said, I don’t want to talk you out of cardio if you want to do it, either for fat loss or health and

fitness. If that describes you, I recommend short, relatively low-intensity sessions, perhaps 20 to 30

minutes 3 to 6 times per week.

Higher-intensity cardio, while it’s certainly effective for fitness goals, can compromise your recovery

from higher-intensity resistance training. I recommend using it sparingly, no more than twice a week.

Some lifters do better by timing themselves between sets; it ensures they don’t rush into the next set

before they’ve recovered, or dawdle too long between sets. Others go by feel, understanding recovery

will take longer on some days and less time on others.