{
  "id": "78e21872-61ae-46ac-b1e8-91fcdd488d9d",
  "title": "Min-Max 4x D1 — Full Body (W5)",
  "folder_id": 2826578,
  "updated_at": "2026-06-06T16:34:11.938Z",
  "created_at": "2026-05-07T02:54:05.180Z",
  "exercises": [
    {
      "index": 0,
      "title": "Warm Up",
      "notes": "Calentamiento general 5-10min: elíptica o caminata suave",
      "exercise_template_id": "79EF4E4F",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "normal",
          "weight_kg": null,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        }
      ],
      "rest_seconds": 0
    },
    {
      "index": 1,
      "title": "Lying Leg Curl (Machine)",
      "notes": "Leg Curl — W4: 45×8@7, 60×8@9.5. W5: +2.5kg S1, sostengo S2.",
      "exercise_template_id": "B8127AD1",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 30,
          "reps": 10,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 1,
          "type": "normal",
          "weight_kg": 50,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 6,
            "end": 8
          }
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 62.5,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 6,
            "end": 8
          }
        }
      ],
      "rest_seconds": 90
    },
    {
      "index": 2,
      "title": "Squat (Smith Machine)",
      "notes": "Squat Smith — W4: 30×8@9.5, 32.5×6@9.5. W5: sostengo 32.5kg, target 6-8. Profundidad y control. NO fallar.",
      "exercise_template_id": "DDCC3821",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 15,
          "reps": 10,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 1,
          "type": "warmup",
          "weight_kg": 17.5,
          "reps": 8,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 32.5,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 6,
            "end": 8
          }
        },
        {
          "index": 3,
          "type": "normal",
          "weight_kg": 32.5,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 6,
            "end": 8
          }
        }
      ],
      "rest_seconds": 210
    },
    {
      "index": 3,
      "title": "Incline Bench Press (Barbell)",
      "notes": "Incline Bench — W4: 30×10@9, 35×5@10 (falla). W5: S1 sube a 32.5, S2 REGRESIÓN a 32.5. Pausa 1s abajo, target 6-8.",
      "exercise_template_id": "50DFDFAB",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 22.5,
          "reps": 10,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 1,
          "type": "warmup",
          "weight_kg": 25,
          "reps": 8,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 32.5,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 6,
            "end": 8
          }
        },
        {
          "index": 3,
          "type": "normal",
          "weight_kg": 32.5,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 6,
            "end": 8
          }
        }
      ],
      "rest_seconds": 210
    },
    {
      "index": 4,
      "title": "Incline DB Y-Raise",
      "notes": "Y-Raise — W4: 5×8@10 (sin terminar). W5: sostengo 5kg, target 8-10 con control. Sin impulso.",
      "exercise_template_id": "afbbf3e8-66d9-4622-8b2e-55dfcdab16f1",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 5,
          "reps": 5,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 1,
          "type": "normal",
          "weight_kg": 5,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 10
          }
        }
      ],
      "rest_seconds": 90
    },
    {
      "index": 5,
      "title": "Lat Pulldown (Cable)",
      "notes": "Lat Pulldown — W4: 45×8@8, 55×6@10 (falla). W5: S1 sube a 50, S2 REGRESIÓN a 50. Apunta a 8 reps en S2.",
      "exercise_template_id": "6A6C31A5",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 35,
          "reps": 10,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 1,
          "type": "normal",
          "weight_kg": 50,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 6,
            "end": 8
          }
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 50,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 6,
            "end": 8
          }
        }
      ],
      "rest_seconds": 150
    },
    {
      "index": 6,
      "title": "Calf Press (Machine)",
      "notes": "Calf Press — W4: 120×10@9.5. W5: +5kg a 125kg, target 10-12.",
      "exercise_template_id": "91237BDD",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 80,
          "reps": 10,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 1,
          "type": "normal",
          "weight_kg": 125,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 10,
            "end": 12
          }
        }
      ],
      "rest_seconds": 90
    },
    {
      "index": 7,
      "title": "Knee Raise Parallel Bars",
      "notes": "Knee Raise — W4: 12,12,7@10 (no completó S3). W5: 2 sets de 10-12 con control. Sin balanceo.",
      "exercise_template_id": "98237BA2",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": null,
          "reps": 12,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 1,
          "type": "normal",
          "weight_kg": null,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 10,
            "end": 12
          }
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": null,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 10,
            "end": 12
          }
        }
      ],
      "rest_seconds": 90
    }
  ]
}