{
  "routine": {
    "title": "Min-Max 4x D1 \u2014 Full Body (W5)",
    "notes": "W5 D1 \u2014 Full Body (transition week, irregular cadence). Open Park substitutions. RIR 0/0 target. Week starts the new Fri-anchored cycle.",
    "exercises": [
      {
        "exercise_template_id": "79EF4E4F",
        "notes": "W6: 5-10 min cardio liviano. El\u00edptica o caminata. No te agotes.",
        "rest_seconds": 0,
        "sets": [
          {
            "type": "normal"
          }
        ]
      },
      {
        "exercise_template_id": "B8127AD1",
        "notes": "W6: S2 +2.5 a 52.5 (W5 50). S3 sostener 62.5, target 6-8. Si S2=8 @\u22649 limpio, pr\u00f3xima W7 a 55. Cadera pegada, negativa 2s.",
        "rest_seconds": 90,
        "sets": [
          {
            "type": "warmup",
            "weight_kg": 30,
            "rep_range": {
              "start": 10,
              "end": null
            }
          },
          {
            "type": "normal",
            "weight_kg": 52.5,
            "rep_range": {
              "start": 6,
              "end": 8
            }
          },
          {
            "type": "normal",
            "weight_kg": 62.5,
            "rep_range": {
              "start": 6,
              "end": 8
            }
          }
        ]
      },
      {
        "exercise_template_id": "DDCC3821",
        "notes": "W6: Sostener 32.5 ambos sets (W5 30/32.5). Prioridad = 8 reps limpios S4. Si S4=8 @\u22649.5, W7 a 35. Profundidad completa Smith.",
        "rest_seconds": 210,
        "sets": [
          {
            "type": "warmup",
            "weight_kg": 15,
            "rep_range": {
              "start": 10,
              "end": null
            }
          },
          {
            "type": "warmup",
            "weight_kg": 17.5,
            "rep_range": {
              "start": 10,
              "end": null
            }
          },
          {
            "type": "normal",
            "weight_kg": 32.5,
            "rep_range": {
              "start": 8,
              "end": 8
            }
          },
          {
            "type": "normal",
            "weight_kg": 32.5,
            "rep_range": {
              "start": 8,
              "end": 8
            }
          }
        ]
      },
      {
        "exercise_template_id": "50DFDFAB",
        "notes": "W6: Sostener 32.5/32.5 (W5 ya consolid\u00f3). Si S3=8 @\u22649 limpio, W7 a 35. Pausa 1s abajo, sin rebote.",
        "rest_seconds": 210,
        "sets": [
          {
            "type": "warmup",
            "weight_kg": 22.5,
            "rep_range": {
              "start": 8,
              "end": null
            }
          },
          {
            "type": "warmup",
            "weight_kg": 25,
            "rep_range": {
              "start": 8,
              "end": null
            }
          },
          {
            "type": "normal",
            "weight_kg": 32.5,
            "rep_range": {
              "start": 6,
              "end": 8
            }
          },
          {
            "type": "normal",
            "weight_kg": 32.5,
            "rep_range": {
              "start": 6,
              "end": 8
            }
          }
        ]
      },
      {
        "exercise_template_id": "afbbf3e8-66d9-4622-8b2e-55dfcdab16f1",
        "notes": "W6: Sostener 5kg. W4 5\u00d78@10. Target 10 reps limpios. Si 10 @\u22649.5, W7 a 7.5kg.",
        "rest_seconds": 90,
        "sets": [
          {
            "type": "warmup",
            "weight_kg": 5,
            "rep_range": {
              "start": 5,
              "end": null
            }
          },
          {
            "type": "normal",
            "weight_kg": 5,
            "rep_range": {
              "start": 8,
              "end": 10
            }
          }
        ]
      },
      {
        "exercise_template_id": "6A6C31A5",
        "notes": "W6: S2 +2.5 a 50 (W5 47.5). S3 sostener 55, target 8 reps. Si S2=8 @\u22649 limpio, W7 a 52.5. Controlar negativa 2s.",
        "rest_seconds": 150,
        "sets": [
          {
            "type": "warmup",
            "weight_kg": 35,
            "rep_range": {
              "start": 10,
              "end": null
            }
          },
          {
            "type": "normal",
            "weight_kg": 50,
            "rep_range": {
              "start": 6,
              "end": 8
            }
          },
          {
            "type": "normal",
            "weight_kg": 55,
            "rep_range": {
              "start": 8,
              "end": 8
            }
          }
        ]
      },
      {
        "exercise_template_id": "91237BDD",
        "notes": "W6: +2.5 a 127.5 (W5 125). Target 10-12 reps. Pausa 1s abajo, push completo arriba.",
        "rest_seconds": 90,
        "sets": [
          {
            "type": "warmup",
            "weight_kg": 80,
            "rep_range": {
              "start": 10,
              "end": null
            }
          },
          {
            "type": "normal",
            "weight_kg": 127.5,
            "rep_range": {
              "start": 10,
              "end": 12
            }
          }
        ]
      },
      {
        "exercise_template_id": "98237BA2",
        "notes": "W6: 2 work sets 10-12 controlado. W4 S3 cay\u00f3 a 7. Si S1=12 limpio, S2 ir a 12. Cortar si lumbar molesta.",
        "rest_seconds": 90,
        "sets": [
          {
            "type": "warmup",
            "rep_range": {
              "start": 12,
              "end": null
            }
          },
          {
            "type": "normal",
            "rep_range": {
              "start": 10,
              "end": 12
            }
          },
          {
            "type": "normal",
            "rep_range": {
              "start": 10,
              "end": 12
            }
          }
        ]
      }
    ]
  }
}