{
  "routine": {
    "title": "Min-Max 4x D3 — Lower (W5)",
    "notes": "W5 progression desde logs May 27 (D3 W3 actuals). RDL conservador por 60x3 fallido en W3. Leg Press/Leg Ext/Hip Thrust: +5kg por arriba del rango.",
    "exercises": [
      {
        "exercise_template_id": "79EF4E4F",
        "notes": "W5: 5-10 min cardio liviano. No agotarse. Mínimo 5 min; ideal 10 min.",
        "rest_seconds": 0,
        "sets": [
          { "type": "normal", "weight_kg": null, "reps": null, "duration_seconds": 600 }
        ]
      },
      {
        "exercise_template_id": "75A4F6C4",
        "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.",
        "rest_seconds": 150,
        "sets": [
          { "type": "warmup", "weight_kg": 40, "reps": 10 },
          { "type": "normal", "weight_kg": 75, "rep_range": { "start": 8, "end": 10 } },
          { "type": "normal", "weight_kg": 82.5, "rep_range": { "start": 8, "end": 10 } }
        ]
      },
      {
        "exercise_template_id": "2B4B7310",
        "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.",
        "rest_seconds": 150,
        "sets": [
          { "type": "warmup", "weight_kg": 30, "reps": 10 },
          { "type": "warmup", "weight_kg": 40, "reps": 8 },
          { "type": "normal", "weight_kg": 55, "rep_range": { "start": 6, "end": 8 } },
          { "type": "normal", "weight_kg": 60, "rep_range": { "start": 6, "end": 8 } }
        ]
      },
      {
        "exercise_template_id": "D57C2EC7",
        "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.",
        "rest_seconds": 180,
        "sets": [
          { "type": "warmup", "weight_kg": 30, "reps": 10 },
          { "type": "warmup", "weight_kg": 50, "reps": 8 },
          { "type": "normal", "weight_kg": 65, "rep_range": { "start": 6, "end": 8 } },
          { "type": "normal", "weight_kg": 75, "rep_range": { "start": 6, "end": 8 } }
        ]
      },
      {
        "exercise_template_id": "C7973E0E",
        "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.",
        "rest_seconds": 180,
        "sets": [
          { "type": "warmup", "weight_kg": 40, "reps": 10 },
          { "type": "warmup", "weight_kg": 60, "reps": 8 },
          { "type": "normal", "weight_kg": 110, "rep_range": { "start": 6, "end": 8 } }
        ]
      },
      {
        "exercise_template_id": "91237BDD",
        "notes": "W5: 2 work sets 10. RIR base W3: 0 (100x10 facil). W5: +5/+5kg.",
        "rest_seconds": 90,
        "sets": [
          { "type": "warmup", "weight_kg": 50, "reps": 10 },
          { "type": "normal", "weight_kg": 85, "reps": 10 },
          { "type": "normal", "weight_kg": 105, "reps": 10 }
        ]
      },
      {
        "exercise_template_id": "98237BA2",
        "notes": "W5: 2 sets 8-12, controlado, sin balanceo. W3 pegaste 10/6, regular. W5: apuntar 12-12 con tempo controlado.",
        "rest_seconds": 90,
        "sets": [
          { "type": "normal", "weight_kg": null, "rep_range": { "start": 8, "end": 12 } },
          { "type": "normal", "weight_kg": null, "rep_range": { "start": 8, "end": 12 } }
        ]
      },
      {
        "exercise_template_id": "8BEBFED6",
        "notes": "W5: 2 work sets 10. W3: 45/50. W5: +2.5/+2.5kg.",
        "rest_seconds": 120,
        "sets": [
          { "type": "warmup", "weight_kg": 30, "reps": 10 },
          { "type": "normal", "weight_kg": 47.5, "reps": 10 },
          { "type": "normal", "weight_kg": 52.5, "reps": 10 }
        ]
      },
      {
        "exercise_template_id": "F4B4C6EE",
        "notes": "W5: 2 work sets 10. W3: 40/50. W5: +5/+2.5kg.",
        "rest_seconds": 120,
        "sets": [
          { "type": "warmup", "weight_kg": 30, "reps": 10 },
          { "type": "normal", "weight_kg": 45, "reps": 10 },
          { "type": "normal", "weight_kg": 52.5, "reps": 10 }
        ]
      }
    ]
  }
}