{
  "id": "78e21872-61ae-46ac-b1e8-91fcdd488d9d",
  "title": "Min-Max 4x D1 — Full Body (W6)",
  "folder_id": 2826578,
  "updated_at": "2026-06-06T01:11:35.117Z",
  "created_at": "2026-05-07T02:54:05.180Z",
  "exercises": [
    {
      "index": 0,
      "title": "Warm Up",
      "notes": "W6: 5-10 min cardio liviano. Elíptica o caminata. No te agotes.",
      "exercise_template_id": "79EF4E4F",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "normal",
          "weight_kg": null,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": 600,
          "custom_metric": null
        }
      ],
      "rest_seconds": 0
    },
    {
      "index": 1,
      "title": "Lying Leg Curl (Machine)",
      "notes": "W6: S2 +2.5 a 52.5 (W5 50). S3 sostener 62.5, target 6-8. Si S2=8 @≤9 limpio, próxima W7 a 55. Cadera pegada, negativa 2s.",
      "exercise_template_id": "B8127AD1",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 30,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 10,
            "end": null
          }
        },
        {
          "index": 1,
          "type": "normal",
          "weight_kg": 52.5,
          "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": "W6: Sostener 32.5 ambos sets (W5 30/32.5). Prioridad = 8 reps limpios S4. Si S4=8 @≤9.5, W7 a 35. Profundidad completa Smith.",
      "exercise_template_id": "DDCC3821",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 15,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 10,
            "end": null
          }
        },
        {
          "index": 1,
          "type": "warmup",
          "weight_kg": 17.5,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 10,
            "end": null
          }
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 32.5,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 8
          }
        },
        {
          "index": 3,
          "type": "normal",
          "weight_kg": 32.5,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 8
          }
        }
      ],
      "rest_seconds": 210
    },
    {
      "index": 3,
      "title": "Incline Bench Press (Barbell)",
      "notes": "W6: Sostener 32.5/32.5 (W5 ya consolidó). Si S3=8 @≤9 limpio, W7 a 35. Pausa 1s abajo, sin rebote.",
      "exercise_template_id": "50DFDFAB",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 22.5,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": null
          }
        },
        {
          "index": 1,
          "type": "warmup",
          "weight_kg": 25,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 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": "W6: Sostener 5kg. W4 5×8@10. Target 10 reps limpios. Si 10 @≤9.5, W7 a 7.5kg.",
      "exercise_template_id": "afbbf3e8-66d9-4622-8b2e-55dfcdab16f1",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 5,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 5,
            "end": 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": "W6: S2 +2.5 a 50 (W5 47.5). S3 sostener 55, target 8 reps. Si S2=8 @≤9 limpio, W7 a 52.5. Controlar negativa 2s.",
      "exercise_template_id": "6A6C31A5",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 35,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 10,
            "end": 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": 55,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 8
          }
        }
      ],
      "rest_seconds": 150
    },
    {
      "index": 6,
      "title": "Calf Press (Machine)",
      "notes": "W6: +2.5 a 127.5 (W5 125). Target 10-12 reps. Pausa 1s abajo, push completo arriba.",
      "exercise_template_id": "91237BDD",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 80,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 10,
            "end": null
          }
        },
        {
          "index": 1,
          "type": "normal",
          "weight_kg": 127.5,
          "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": "W6: 2 work sets 10-12 controlado. W4 S3 cayó a 7. Si S1=12 limpio, S2 ir a 12. Cortar si lumbar molesta.",
      "exercise_template_id": "98237BA2",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": null,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 12,
            "end": 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
    }
  ]
}