{
  "id": "2164feea-1b5f-4822-adb5-aec6e58cdf88",
  "title": "Min-Max 4x D2 — Upper (W5)",
  "folder_id": 2826578,
  "updated_at": "2026-06-02T20:28:18.632Z",
  "created_at": "2026-05-07T02:54:05.613Z",
  "exercises": [
    {
      "index": 0,
      "title": "Elliptical Trainer",
      "notes": null,
      "exercise_template_id": "3303376C",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "normal",
          "weight_kg": null,
          "reps": null,
          "distance_meters": 0,
          "duration_seconds": 720,
          "custom_metric": null
        }
      ],
      "rest_seconds": 0
    },
    {
      "index": 1,
      "title": "Lat Pulldown - Close Grip (Cable)",
      "notes": "W5: top 52 (W4 RPE 10 a 52×8), backoff 47.5. 2 work sets 8-10. RPE ≤9.5.",
      "exercise_template_id": "4E5257DE",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 25,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": null
          }
        },
        {
          "index": 1,
          "type": "warmup",
          "weight_kg": 40,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 6,
            "end": null
          }
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 55,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 10
          }
        },
        {
          "index": 3,
          "type": "normal",
          "weight_kg": 55,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 10
          }
        }
      ],
      "rest_seconds": 180
    },
    {
      "index": 2,
      "title": "Seated Row (Machine)",
      "notes": "W5: top 54.5 (W4 52×8 RPE 9.5 → +2.5), backoff 52 (W4 RPE 10 a 52×8 → mantener, empujar a 9-10). RPE ≤9.5.",
      "exercise_template_id": "1DF4A847",
      "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": 8,
            "end": null
          }
        },
        {
          "index": 1,
          "type": "warmup",
          "weight_kg": 40,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 10,
            "end": null
          }
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 55,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 10
          }
        },
        {
          "index": 3,
          "type": "normal",
          "weight_kg": 55,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 10
          }
        }
      ],
      "rest_seconds": 180
    },
    {
      "index": 3,
      "title": "Shrug (Dumbbell)",
      "notes": "W5: 20kg (W4 18×10 RPE 9 → +2.5). 1 work set 8-10 estricto.",
      "exercise_template_id": "ABEC557F",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 12,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 12,
            "end": null
          }
        },
        {
          "index": 1,
          "type": "normal",
          "weight_kg": 20,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 10
          }
        }
      ],
      "rest_seconds": 90
    },
    {
      "index": 4,
      "title": "Chest Press (Machine)",
      "notes": "W5: consolidar 40/40 (W4 set 2 40×8 RPE 10 → mantener, empujar a 9-10). RPE ≤9.5.",
      "exercise_template_id": "7EB3F7C3",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 25,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 10,
            "end": null
          }
        },
        {
          "index": 1,
          "type": "warmup",
          "weight_kg": 30,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 10,
            "end": null
          }
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 40,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 10
          }
        },
        {
          "index": 3,
          "type": "normal",
          "weight_kg": 40,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 10
          }
        }
      ],
      "rest_seconds": 180
    },
    {
      "index": 5,
      "title": "Single Arm Lateral Raise (Cable)",
      "notes": "W5: 5/5 (W4 5×8 RPE 9.5 → mantener, +2.5kg en W6). 2 work sets 8-10. Cable a altura cadera, sin impulso.",
      "exercise_template_id": "DE68C825",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 2.5,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 10,
            "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
          }
        },
        {
          "index": 2,
          "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": 6,
      "title": "Decline Crunch",
      "notes": null,
      "exercise_template_id": "BC10A922",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": null,
          "reps": 9,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 1,
          "type": "normal",
          "weight_kg": null,
          "reps": 10,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": null,
          "reps": 7,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        }
      ],
      "rest_seconds": 90
    },
    {
      "index": 7,
      "title": "Face Pull",
      "notes": "W5: 17.5/17.5 (W4 15×8 RPE 8 → +2.5). 2 work sets 8-10. Codos altos, rear delt focus.",
      "exercise_template_id": "BE640BA0",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 10,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 10,
            "end": null
          }
        },
        {
          "index": 1,
          "type": "normal",
          "weight_kg": 12.5,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 10
          }
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 15,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 10
          }
        }
      ],
      "rest_seconds": 90
    },
    {
      "index": 8,
      "title": "Knee Raise Parallel Bars",
      "notes": "W5: mantener. 2 sets 10-12, control ROM completo, sin balanceo.",
      "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": 15,
            "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
    }
  ]
}