{
  "id": "d7b6da14-88c5-474e-b70a-4ae8c8a4cbb4",
  "title": "Min-Max 4x D3 — Lower (W5)",
  "folder_id": 2826578,
  "updated_at": "2026-06-03T01:10:17.186Z",
  "created_at": "2026-05-07T02:54:06.058Z",
  "exercises": [
    {
      "index": 0,
      "title": "Warm Up",
      "notes": "W5: 5-10 min cardio liviano. No agotarse. 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": 600,
          "custom_metric": null
        }
      ],
      "rest_seconds": 0
    },
    {
      "index": 1,
      "title": "Leg Extension (Machine)",
      "notes": "W5: 2 work sets 8-10. RIR base W3: 0-1 (pegaste 10/9 en 70/75). W5 AGGRESSIVE: +5kg sobre 70, +7.5kg sobre 75. Asiento atrás, cadera contra respaldo, dedos del pie hacia arriba, sin levantar cadera. Parar si molesta rodilla.",
      "exercise_template_id": "75A4F6C4",
      "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": 75,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 10
          }
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 82.5,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 10
          }
        }
      ],
      "rest_seconds": 150
    },
    {
      "index": 2,
      "title": "Romanian Deadlift (Barbell)",
      "notes": "W5: 2 work sets 6-8. RIR base W3: 60x3 fallaste, 50x4 backoff. CONSERVADOR: mantener 55/60 sin empujar más. Cadera atrás, rodillas blandas, barra cerca piernas, espalda neutra. Si lumbar molesta, parar.",
      "exercise_template_id": "2B4B7310",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 30,
          "reps": 10,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 1,
          "type": "warmup",
          "weight_kg": 40,
          "reps": 8,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 55,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 6,
            "end": 8
          }
        },
        {
          "index": 3,
          "type": "normal",
          "weight_kg": 60,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 6,
            "end": 8
          }
        }
      ],
      "rest_seconds": 150
    },
    {
      "index": 3,
      "title": "Hip Thrust (Barbell)",
      "notes": "W5: 2 work sets 6-8. RIR base W3: 0/0 (70x8 solido). W5 AGGRESSIVE: +5/+5kg. Barra con foam, espalda alta en banco, mentón metido, empujar con gluteos sin hiperextender lumbar.",
      "exercise_template_id": "D57C2EC7",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 30,
          "reps": 10,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 1,
          "type": "warmup",
          "weight_kg": 50,
          "reps": 8,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 65,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 6,
            "end": 8
          }
        },
        {
          "index": 3,
          "type": "normal",
          "weight_kg": 75,
          "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": "W5: 1 work set 6-8. RIR base W3: 0 (100x8 top del rango). W5 AGGRESSIVE: +10kg (margen real). Pies medio/bajo para quad, profundidad sin levantar cadera. Si rodilla o cadera molesta, bajar ROM.",
      "exercise_template_id": "C7973E0E",
      "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": "warmup",
          "weight_kg": 60,
          "reps": 8,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 110,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 6,
            "end": 8
          }
        }
      ],
      "rest_seconds": 180
    },
    {
      "index": 5,
      "title": "Calf Press (Machine)",
      "notes": "W5: 2 work sets 10. RIR base W3: 0 (100x10 facil). W5: +5/+5kg.",
      "exercise_template_id": "91237BDD",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 50,
          "reps": 10,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 1,
          "type": "normal",
          "weight_kg": 85,
          "reps": 10,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 105,
          "reps": 10,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        }
      ],
      "rest_seconds": 90
    },
    {
      "index": 6,
      "title": "Knee Raise Parallel Bars",
      "notes": "W5: 2 sets 8-12, controlado, sin balanceo. W3 pegaste 10/6, regular. W5: apuntar 12-12 con tempo controlado.",
      "exercise_template_id": "98237BA2",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "normal",
          "weight_kg": null,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 12
          }
        },
        {
          "index": 1,
          "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
    },
    {
      "index": 7,
      "title": "Hip Adduction (Machine)",
      "notes": "W5: 2 work sets 10. W3: 45/50. W5: +2.5/+2.5kg.",
      "exercise_template_id": "8BEBFED6",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 30,
          "reps": 10,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 1,
          "type": "normal",
          "weight_kg": 47.5,
          "reps": 10,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 52.5,
          "reps": 10,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        }
      ],
      "rest_seconds": 120
    },
    {
      "index": 8,
      "title": "Hip Abduction (Machine)",
      "notes": "W5: 2 work sets 10. W3: 40/50. W5: +5/+2.5kg.",
      "exercise_template_id": "F4B4C6EE",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 30,
          "reps": 10,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 1,
          "type": "normal",
          "weight_kg": 45,
          "reps": 10,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 52.5,
          "reps": 10,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        }
      ],
      "rest_seconds": 120
    }
  ]
}