{
  "id": "d7b6da14-88c5-474e-b70a-4ae8c8a4cbb4",
  "title": "Min-Max 4x D3 — Lower (Block 1)",
  "folder_id": 2826578,
  "updated_at": "2026-05-22T00:24:29.632Z",
  "created_at": "2026-05-07T02:54:06.058Z",
  "exercises": [
    {
      "index": 0,
      "title": "Warm Up",
      "notes": "W3: ajustar carga por RIR real; si quedás fuera del rango, corregí en el momento. Jeff: 5-10 min cardio liviano para subir temperatura. No agotarse. Si están apurados: mínimo 5 min; ideal 10 min.",
      "exercise_template_id": "79EF4E4F",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "normal",
          "weight_kg": null,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": 636,
          "custom_metric": null
        }
      ],
      "rest_seconds": 0
    },
    {
      "index": 1,
      "title": "Leg Extension (Machine)",
      "notes": "W3: pesos/reps actualizados desde logs W2; RIR objetivo manda sobre el número. Leg Extension. 2 work sets 8-10. RIR base W2: 0/0. Asiento atrás, cadera pegada, controlar bajada. W3 ajuste: W2 60×8 @7 y 65×10 @8; subir.",
      "exercise_template_id": "75A4F6C4",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 40,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 10,
            "end": null
          }
        },
        {
          "index": 1,
          "type": "normal",
          "weight_kg": 65,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 10
          }
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 70,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 10
          }
        }
      ],
      "rest_seconds": 90
    },
    {
      "index": 2,
      "title": "Romanian Deadlift (Barbell)",
      "notes": "W3: pesos/reps actualizados desde logs W2; RIR objetivo manda sobre el número. Barbell RDL. 2 work sets 6-8. RIR base W2: 2/1. Conservador: cadera atrás, barra sobre medio pie, columna neutra. W3 ajuste: W2 55×8 @10; micro-subir primer set, mantener top.",
      "exercise_template_id": "2B4B7310",
      "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": "warmup",
          "weight_kg": 40,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 7,
            "end": null
          }
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 52.5,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 6,
            "end": 8
          }
        },
        {
          "index": 3,
          "type": "normal",
          "weight_kg": 55,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 6,
            "end": 8
          }
        }
      ],
      "rest_seconds": 180
    },
    {
      "index": 3,
      "title": "Hip Thrust (Barbell)",
      "notes": "W3: pesos/reps actualizados desde logs W2; RIR objetivo manda sobre el número. Reemplazo real de Machine Hip Thrust: Barbell Hip Thrust. 2 work sets 6-8. RIR base W2: 1/0. Pausa arriba, pelvis neutra. W3 ajuste: W2 70×8/6 @9.5; mantener hasta 8/8.",
      "exercise_template_id": "D57C2EC7",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 50,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 10,
            "end": null
          }
        },
        {
          "index": 1,
          "type": "warmup",
          "weight_kg": 60,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 5,
            "end": null
          }
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 70,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 6,
            "end": 8
          }
        },
        {
          "index": 3,
          "type": "normal",
          "weight_kg": 70,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 6,
            "end": 8
          }
        }
      ],
      "rest_seconds": 180
    },
    {
      "index": 4,
      "title": "Leg Press (Machine)",
      "notes": "W3: pesos/reps actualizados desde logs W2; RIR objetivo manda sobre el número. Leg Press. 1 work set 6-8. RIR base W2: 0. Pies medio/bajo para quad, profundidad sin redondear espalda. W3 ajuste: W2 80×10 @8; subir.",
      "exercise_template_id": "C7973E0E",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 40,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 10,
            "end": null
          }
        },
        {
          "index": 1,
          "type": "warmup",
          "weight_kg": 60,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": null
          }
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 90,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 6,
            "end": 8
          }
        }
      ],
      "rest_seconds": 180
    },
    {
      "index": 5,
      "title": "Seated Calf Raise",
      "notes": "W3: pesos/reps actualizados desde logs W2; RIR objetivo manda sobre el número.  W3 ajuste: Open Park: usar seated calf si no hay calf press. W2 50×9 @9.5; mantener 50 y buscar 10/10.",
      "exercise_template_id": "062AB91A",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 40,
          "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": 8,
            "end": 10
          }
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 50,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 10
          }
        }
      ],
      "rest_seconds": 90
    },
    {
      "index": 6,
      "title": "Knee Raise Parallel Bars",
      "notes": "W3: ajustar carga por RIR real; si quedás fuera del rango, corregí en el momento. Extra tuyo al final, fuera del bloque Jeff. 2 sets 8-12, controlado, sin balanceo. Cortar si molesta flexor/lumbar.",
      "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": 8,
            "end": 12
          }
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": null,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 12
          }
        }
      ],
      "rest_seconds": 90
    }
  ]
}