{
  "id": "78e21872-61ae-46ac-b1e8-91fcdd488d9d",
  "title": "Min-Max 4x D1 — Full Body (Block 1)",
  "folder_id": 2826578,
  "updated_at": "2026-05-22T00:30:53.986Z",
  "created_at": "2026-05-07T02:54:05.180Z",
  "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": 600,
          "custom_metric": null
        }
      ],
      "rest_seconds": 0
    },
    {
      "index": 1,
      "title": "Lying Leg Curl (Machine)",
      "notes": "W3 mañana en gym de casa: usar Lying Leg Curl original de Jeff. 2 work sets 6-8, RIR 0-1. Cadera pegada, máximo estiramiento abajo, negativa controlada. Peso sugerido por transferencia desde seated: 45/50 kg; si la máquina se siente más pesada, bajar 5-10 kg y cumplir RIR.",
      "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": 45,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 6,
            "end": 8
          }
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 50,
          "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": "W3: pesos/reps actualizados desde logs W2; RIR objetivo manda sobre el número. Squat choice en Smith. 2 work sets 6-8. RIR base W2: 1/0. Para RIR 0 no fallar feo: quedarte sin otra rep limpia. W3 ajuste: W2 30×8/6 @9-9.5; mantener y construir reps limpias antes de subir.",
      "exercise_template_id": "DDCC3821",
      "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": "warmup",
          "weight_kg": 10,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 10,
            "end": null
          }
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 30,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 6,
            "end": 8
          }
        },
        {
          "index": 3,
          "type": "normal",
          "weight_kg": 30,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 6,
            "end": 8
          }
        }
      ],
      "rest_seconds": 240
    },
    {
      "index": 3,
      "title": "Incline Bench Press (Barbell)",
      "notes": "W3: pesos/reps actualizados desde logs W2; RIR objetivo manda sobre el número. Barbell Incline Press. 2 work sets 6-8. RIR base W2: 1/0. Pausa 1s abajo, tensión en pecho. W3 ajuste: W2 27.5×8 @10; sostener 27.5 y buscar 2 sets dentro de rango.",
      "exercise_template_id": "50DFDFAB",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 20,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": null
          }
        },
        {
          "index": 1,
          "type": "warmup",
          "weight_kg": 22.5,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": null
          }
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 27.5,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 6,
            "end": 8
          }
        },
        {
          "index": 3,
          "type": "normal",
          "weight_kg": 27.5,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 6,
            "end": 8
          }
        }
      ],
      "rest_seconds": 240
    },
    {
      "index": 4,
      "title": "Incline DB Y-Raise",
      "notes": "W3: pesos/reps actualizados desde logs W2; RIR objetivo manda sobre el número. Incline DB Y-Raise. 1 work set 8-10. RIR base W2: 0. Si pasás 10 limpio, próxima subir a 4 kg. W3 ajuste: W2 4×10 @10; mantener.",
      "exercise_template_id": "afbbf3e8-66d9-4622-8b2e-55dfcdab16f1",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 4,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 5,
            "end": null
          }
        },
        {
          "index": 1,
          "type": "normal",
          "weight_kg": 4,
          "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": "W3: pesos/reps actualizados desde logs W2; RIR objetivo manda sobre el número. Reemplazo de Pull-Up Wide Grip: Lat Pulldown agarre amplio. 2 work sets 6-8. RIR base W2: 1/0. Controlar negativa y ROM completo. W3 ajuste: W2 40×8/10 con segundo set duro; probar 42.5 primero, backoff 40.",
      "exercise_template_id": "6A6C31A5",
      "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": "normal",
          "weight_kg": 42.5,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 6,
            "end": 8
          }
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 40,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 6,
            "end": 8
          }
        }
      ],
      "rest_seconds": 180
    },
    {
      "index": 6,
      "title": "Seated Calf Raise",
      "notes": "W3 mañana en gym de casa: usar Seated Calf Raise / caballito de gemelos, no calf press. 1 work set 8-10, RIR 0-1. Pausa 1-2s abajo, subir controlado, full ROM. Base por lo hecho ayer: 50 kg; si queda fácil, no subir durante el set, anotá RIR y subimos próxima.",
      "exercise_template_id": "062AB91A",
      "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": 50,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 10
          }
        }
      ],
      "rest_seconds": 90
    },
    {
      "index": 7,
      "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
    }
  ]
}