{
  "routine": {
    "title": "Min-Max 4x D1 \u2014 Full Body (W6)",
    "exercises": [
      {
        "exercise_template_id": "79EF4E4F",
        "rest_seconds": 0,
        "sets": [
          {
            "type": "normal",
            "duration_seconds": 600
          }
        ],
        "notes": "Calentamiento general 5-10min: el\u00edptica o caminata suave"
      },
      {
        "exercise_template_id": "B8127AD1",
        "rest_seconds": 90,
        "sets": [
          {
            "type": "warmup",
            "weight_kg": 30,
            "reps": 10
          },
          {
            "type": "normal",
            "weight_kg": 52.5,
            "reps": null,
            "rep_range": {
              "start": 6,
              "end": 8
            }
          },
          {
            "type": "normal",
            "weight_kg": 62.5,
            "reps": null,
            "rep_range": {
              "start": 6,
              "end": 8
            }
          }
        ],
        "notes": "Leg Curl \u2014 W5: 50\u00d710@8, 65\u00d74@10(falla). W6: S1 +2.5 a 52.5, S2 REGRESI\u00d3N a 62.5 (4 reps era falla). Target 6-8 S2 limpio."
      },
      {
        "exercise_template_id": "DDCC3821",
        "rest_seconds": 210,
        "sets": [
          {
            "type": "warmup",
            "weight_kg": 15,
            "reps": 10
          },
          {
            "type": "warmup",
            "weight_kg": 17.5,
            "reps": 8
          },
          {
            "type": "normal",
            "weight_kg": 32.5,
            "reps": null,
            "rep_range": {
              "start": 8,
              "end": 10
            }
          },
          {
            "type": "normal",
            "weight_kg": 35,
            "reps": null,
            "rep_range": {
              "start": 6,
              "end": 8
            }
          }
        ],
        "notes": "Squat Smith \u2014 W5: 32.5\u00d710@9, 35\u00d78@8.5. W6: sostengo 32.5/35. Target 8-10 S1, 6-8 S2. Profundidad y pausa."
      },
      {
        "exercise_template_id": "50DFDFAB",
        "rest_seconds": 210,
        "sets": [
          {
            "type": "warmup",
            "weight_kg": 22.5,
            "reps": 10
          },
          {
            "type": "warmup",
            "weight_kg": 25,
            "reps": 8
          },
          {
            "type": "normal",
            "weight_kg": 35,
            "reps": null,
            "rep_range": {
              "start": 6,
              "end": 8
            }
          },
          {
            "type": "normal",
            "weight_kg": 35,
            "reps": null,
            "rep_range": {
              "start": 6,
              "end": 8
            }
          }
        ],
        "notes": "Incline Bench \u2014 W5: 32.5\u00d78@7.5, 35\u00d78@8.5. W6: S1 sube a 35, S2 sostengo. Pausa 1s abajo, target 6-8."
      },
      {
        "exercise_template_id": "afbbf3e8-66d9-4622-8b2e-55dfcdab16f1",
        "rest_seconds": 90,
        "sets": [
          {
            "type": "warmup",
            "weight_kg": 5,
            "reps": 5
          },
          {
            "type": "normal",
            "weight_kg": 5,
            "reps": null,
            "rep_range": {
              "start": 8,
              "end": 10
            }
          }
        ],
        "notes": "Y-Raise \u2014 W5: 5\u00d710@8. W6: sostengo 5kg, target 8-10 con control. Sin impulso."
      },
      {
        "exercise_template_id": "6A6C31A5",
        "rest_seconds": 150,
        "sets": [
          {
            "type": "warmup",
            "weight_kg": 35,
            "reps": 10
          },
          {
            "type": "normal",
            "weight_kg": 50,
            "reps": null,
            "rep_range": {
              "start": 6,
              "end": 8
            }
          },
          {
            "type": "normal",
            "weight_kg": 55,
            "reps": null,
            "rep_range": {
              "start": 6,
              "end": 8
            }
          }
        ],
        "notes": "Lat Pulldown \u2014 W5: 50\u00d78@8, 55\u00d78@8.5. W6: sostengo 50/55. Apunta a 8 reps limpio en ambos."
      },
      {
        "exercise_template_id": "91237BDD",
        "rest_seconds": 90,
        "sets": [
          {
            "type": "warmup",
            "weight_kg": 80,
            "reps": 10
          },
          {
            "type": "normal",
            "weight_kg": 130,
            "reps": null,
            "rep_range": {
              "start": 10,
              "end": 12
            }
          }
        ],
        "notes": "Calf Press \u2014 W5: 125. W6: +5 a 130, target 10-12."
      },
      {
        "exercise_template_id": "98237BA2",
        "rest_seconds": 90,
        "sets": [
          {
            "type": "warmup",
            "reps": 12
          },
          {
            "type": "normal",
            "reps": null,
            "rep_range": {
              "start": 10,
              "end": 12
            }
          }
        ],
        "notes": "Knee Raise \u2014 W5: 12,12,7@10 (no complet\u00f3 S3). W6: 2 sets de 10-12 con control. Sin balanceo."
      }
    ]
  }
}