{
  "routine": {
    "title": "Day 1 - Full Body (Week 1)",
    "folder_id": 2537059,
    "notes": "Jeff Nippard Min-Max 4x · restart version for today. Warm-up before starting: 5 min light cardio + 10 front leg swings/side + 10 side-to-side leg swings/side + 15 cable external rotations/side. Because you're coming back after a long break, keep technique strict and do not force ugly reps; on compounds treat the listed RIR as guidance and stay a bit further from failure if needed.",
    "exercises": [
      {
        "exercise_template_id": "B8127AD1",
        "notes": "Lying leg curl. Biggest stretch possible at the bottom. Prevent your butt from popping up. Week 1 target: Set 1 RIR 1, Set 2 RIR 0. Alternatives: seated leg curl or Nordic ham curl.",
        "rest_seconds": 120,
        "sets": [
          { "type": "warmup", "rep_range": { "start": 6, "end": 10 } },
          { "type": "warmup", "rep_range": { "start": 4, "end": 6 } },
          { "type": "normal", "rep_range": { "start": 6, "end": 8 } },
          { "type": "failure", "rep_range": { "start": 6, "end": 8 } }
        ]
      },
      {
        "exercise_template_id": "DDCC3821",
        "notes": "Smith machine squat as the practical squat choice for today. Week 1 target: Set 1 RIR 3, Set 2 RIR 2. Alternatives in program: back squat, front squat, pendulum squat, hack squat, belt squat. Warmups roughly 45%, 60%, 75%, 85% of working weight.",
        "rest_seconds": 300,
        "sets": [
          { "type": "warmup", "rep_range": { "start": 8, "end": 10 } },
          { "type": "warmup", "rep_range": { "start": 5, "end": 6 } },
          { "type": "warmup", "rep_range": { "start": 3, "end": 4 } },
          { "type": "warmup", "rep_range": { "start": 1, "end": 2 } },
          { "type": "normal", "rep_range": { "start": 6, "end": 8 } },
          { "type": "normal", "rep_range": { "start": 6, "end": 8 } }
        ]
      },
      {
        "exercise_template_id": "50DFDFAB",
        "notes": "Barbell incline bench press. 30° or 45° bench. Pause 1 second at the bottom while keeping tension on pecs. Week 1 target: Set 1 RIR 2, Set 2 RIR 1. Alternatives: Smith incline press or DB incline press. Warmups roughly 45%, 60%, 75%, 85% of working weight.",
        "rest_seconds": 300,
        "sets": [
          { "type": "warmup", "rep_range": { "start": 8, "end": 10 } },
          { "type": "warmup", "rep_range": { "start": 5, "end": 6 } },
          { "type": "warmup", "rep_range": { "start": 3, "end": 4 } },
          { "type": "warmup", "rep_range": { "start": 1, "end": 2 } },
          { "type": "normal", "rep_range": { "start": 6, "end": 8 } },
          { "type": "normal", "rep_range": { "start": 6, "end": 8 } }
        ]
      },
      {
        "exercise_template_id": "afbbf3e8-66d9-4622-8b2e-55dfcdab16f1",
        "notes": "Incline DB Y-raise. Use a 30° incline bench with your back against the bench and raise in a Y shape. Week 1 target: one hard set at RIR 0. Alternative: cable Y-raise or machine lateral raise.",
        "rest_seconds": 120,
        "sets": [
          { "type": "warmup", "rep_range": { "start": 8, "end": 12 } },
          { "type": "failure", "rep_range": { "start": 8, "end": 10 } }
        ]
      },
      {
        "exercise_template_id": "6A6C31A5",
        "notes": "Using lat pulldown as the practical substitution for wide-grip pull-up today. Control the negative and get full ROM. Week 1 target: Set 1 RIR 2, Set 2 RIR 1. Warmups roughly 50% and 70% of working weight.",
        "rest_seconds": 180,
        "sets": [
          { "type": "warmup", "rep_range": { "start": 6, "end": 10 } },
          { "type": "warmup", "rep_range": { "start": 4, "end": 6 } },
          { "type": "normal", "rep_range": { "start": 6, "end": 8 } },
          { "type": "normal", "rep_range": { "start": 6, "end": 8 } }
        ]
      },
      {
        "exercise_template_id": "91237BDD",
        "notes": "Machine calf press. Pause 1-2 seconds at the bottom. Think about rolling through the balls of your feet. Week 1 target: one hard set at RIR 0. Alternative: leg press calf press or donkey calf raise.",
        "rest_seconds": 120,
        "sets": [
          { "type": "warmup", "rep_range": { "start": 6, "end": 10 } },
          { "type": "failure", "rep_range": { "start": 6, "end": 8 } }
        ]
      }
    ]
  }
}