{
  "78e21872-61ae-46ac-b1e8-91fcdd488d9d": {
    "id": "78e21872-61ae-46ac-b1e8-91fcdd488d9d",
    "title": "Min-Max 4x D1 — Full Body (Block 1)",
    "folder_id": 2826578,
    "updated_at": "2026-05-22T00:04:47.148Z",
    "created_at": "2026-05-07T02:54:05.180Z",
    "exercises": [
      {
        "index": 0,
        "title": "Warm Up",
        "notes": "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": "Seated Leg Curl (Machine)",
        "notes": "Pesos sugeridos desde W2 según W1. Ajustar en el momento para cumplir RIR: si quedás fuera del rango, corregí carga. Reemplazo de Lying Leg Curl. 2 work sets 6-8. RIR W2: 0/0. Estirar abajo, cadera pegada. W3 ajuste: W2 quedó lejos de fallo; subir controlado. Objetivo 6-8, RIR 0-1.",
        "exercise_template_id": "11A123F3",
        "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": 10,
              "end": null
            }
          },
          {
            "index": 1,
            "type": "normal",
            "weight_kg": 50,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
              "start": 6,
              "end": 8
            }
          },
          {
            "index": 2,
            "type": "normal",
            "weight_kg": 55,
            "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": "Pesos sugeridos desde W2 según W1. Ajustar en el momento para cumplir RIR: si quedás fuera del rango, corregí carga. Squat choice en Smith. 2 work sets 6-8. RIR 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": "Pesos sugeridos desde W2 según W1. Ajustar en el momento para cumplir RIR: si quedás fuera del rango, corregí carga. Barbell Incline Press. 2 work sets 6-8. RIR 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": "Pesos sugeridos desde W2 según W1. Ajustar en el momento para cumplir RIR: si quedás fuera del rango, corregí carga. Incline DB Y-Raise. 1 work set 8-10. RIR 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": "Pesos sugeridos desde W2 según W1. Ajustar en el momento para cumplir RIR: si quedás fuera del rango, corregí carga. Reemplazo de Pull-Up Wide Grip: Lat Pulldown agarre amplio. 2 work sets 6-8. RIR 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": "Calf Press (Machine)",
        "notes": "Pesos sugeridos desde W2 según W1. Ajustar en el momento para cumplir RIR: si quedás fuera del rango, corregí carga. Reemplazo de Standing Calf Raise. 1 work set 6-8. RIR W2: 0. Pausa 1-2s abajo, subir controlado. W3 ajuste: W2 80×10 @8; subir.",
        "exercise_template_id": "91237BDD",
        "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": "normal",
            "weight_kg": 90,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
              "start": 6,
              "end": 8
            }
          }
        ],
        "rest_seconds": 90
      },
      {
        "index": 7,
        "title": "Knee Raise Parallel Bars",
        "notes": "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
      }
    ]
  },
  "2164feea-1b5f-4822-adb5-aec6e58cdf88": {
    "id": "2164feea-1b5f-4822-adb5-aec6e58cdf88",
    "title": "Min-Max 4x D2 — Upper (Block 1)",
    "folder_id": 2826578,
    "updated_at": "2026-05-22T00:06:44.538Z",
    "created_at": "2026-05-07T02:54:05.613Z",
    "exercises": [
      {
        "index": 0,
        "title": "Warm Up",
        "notes": "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": "Lat Pulldown - Close Grip (Cable)",
        "notes": "Pesos sugeridos desde W2 según W1. Ajustar en el momento para cumplir RIR: si quedás fuera del rango, corregí carga. Close-Grip Lat Pulldown. 2 work sets 8-10. RIR W2: 1/0. Inclinarse ~15° y tirar codos abajo. W3 ajuste: W2 40×10/10; subir solo primer set, backoff 40.",
        "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": 35,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
              "start": 5,
              "end": null
            }
          },
          {
            "index": 2,
            "type": "normal",
            "weight_kg": 42.5,
            "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": 2,
        "title": "Seated Row (Machine)",
        "notes": "Pesos sugeridos desde W2 según W1. Ajustar en el momento para cumplir RIR: si quedás fuera del rango, corregí carga. Reemplazo de Chest-Supported T-Bar Row: Seated Row Machine. 2 work sets 8-10. RIR W2: 1/0. Codos ~45°, apretar escápulas. W3 ajuste: W2 50×10/11 @8-9; subir.",
        "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": 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": 3,
        "title": "Shrug (Dumbbell)",
        "notes": "Pesos sugeridos desde W2 según W1. Ajustar en el momento para cumplir RIR: si quedás fuera del rango, corregí carga. Reemplazo de Machine Shrug: DB Shrug. 1 work set 6-8. RIR W2: 0. Encoger hacia orejas, usar straps si hace falta. W3 ajuste: W2 16×6 @7; subir.",
        "exercise_template_id": "ABEC557F",
        "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": 18,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
              "start": 6,
              "end": 8
            }
          }
        ],
        "rest_seconds": 90
      },
      {
        "index": 4,
        "title": "Chest Press (Machine)",
        "notes": "Pesos sugeridos desde W2 según W1. Ajustar en el momento para cumplir RIR: si quedás fuera del rango, corregí carga. Machine Chest Press. 2 work sets 8-10. RIR W2: 1/0. Pausa 1s abajo, pecho tensionado. W3 ajuste: W2 35×10/10; subir top set, backoff 35.",
        "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": 37.5,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
              "start": 8,
              "end": 10
            }
          },
          {
            "index": 3,
            "type": "normal",
            "weight_kg": 35,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
              "start": 8,
              "end": 10
            }
          }
        ],
        "rest_seconds": 240
      },
      {
        "index": 5,
        "title": "Single Arm Lateral Raise (Cable)",
        "notes": "Pesos sugeridos desde W2 según W1. Ajustar en el momento para cumplir RIR: si quedás fuera del rango, corregí carga. High-Cable/Single-Arm Lateral Raise. 2 work sets 8-10. RIR W2: 0/0. Cable a altura cadera, estirar abajo. W3 ajuste: W2 5 kg quedó fuera de rango (5/4 @10); bajar y clavar 8-10 estricto.",
        "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": 2.5,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
              "start": 8,
              "end": 10
            }
          },
          {
            "index": 2,
            "type": "normal",
            "weight_kg": 2.5,
            "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": " W3 ajuste: W2 BW 8/7 @10; mantener 6-8 controlado.",
        "exercise_template_id": "BC10A922",
        "superset_id": null,
        "sets": [
          {
            "index": 0,
            "type": "warmup",
            "weight_kg": null,
            "reps": 7,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null
          },
          {
            "index": 1,
            "type": "normal",
            "weight_kg": null,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
              "start": 6,
              "end": 8
            }
          },
          {
            "index": 2,
            "type": "normal",
            "weight_kg": null,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
              "start": 6,
              "end": 8
            }
          }
        ],
        "rest_seconds": 90
      },
      {
        "index": 7,
        "title": "Face Pull",
        "notes": "Pesos sugeridos desde W2 según W1. Ajustar en el momento para cumplir RIR: si quedás fuera del rango, corregí carga. Reemplazo de 1-Arm Reverse Pec Deck / reverse fly: Face Pull. 1 work set 8-10. RIR W2: 0. Codos altos, rear delt/escápulas, sin tirar con lumbar. W3 ajuste: W2 20 demasiado justo; unificar 15 y subir reps.",
        "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": 15,
            "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": "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
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    ]
  },
  "d7b6da14-88c5-474e-b70a-4ae8c8a4cbb4": {
    "id": "d7b6da14-88c5-474e-b70a-4ae8c8a4cbb4",
    "title": "Min-Max 4x D3 — Lower (Block 1)",
    "folder_id": 2826578,
    "updated_at": "2026-05-22T00:07:09.897Z",
    "created_at": "2026-05-07T02:54:06.058Z",
    "exercises": [
      {
        "index": 0,
        "title": "Warm Up",
        "notes": "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": "Pesos sugeridos desde W2 según W1. Ajustar en el momento para cumplir RIR: si quedás fuera del rango, corregí carga. Leg Extension. 2 work sets 8-10. RIR 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": "Pesos sugeridos desde W2 según W1. Ajustar en el momento para cumplir RIR: si quedás fuera del rango, corregí carga. Barbell RDL. 2 work sets 6-8. RIR 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",
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        "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": "Pesos sugeridos desde W2 según W1. Ajustar en el momento para cumplir RIR: si quedás fuera del rango, corregí carga. Reemplazo real de Machine Hip Thrust: Barbell Hip Thrust. 2 work sets 6-8. RIR 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
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          },
          {
            "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": "Pesos sugeridos desde W2 según W1. Ajustar en el momento para cumplir RIR: si quedás fuera del rango, corregí carga. Leg Press. 1 work set 6-8. RIR 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 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
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          {
            "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": "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
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    ]
  },
  "f3051fb9-6f03-440e-9320-cf8ea835fe52": {
    "id": "f3051fb9-6f03-440e-9320-cf8ea835fe52",
    "title": "Min-Max 4x D4 — Arms/Delts (Block 1)",
    "folder_id": 2826578,
    "updated_at": "2026-05-22T00:07:35.682Z",
    "created_at": "2026-05-07T02:54:48.813Z",
    "exercises": [
      {
        "index": 0,
        "title": "Warm Up",
        "notes": "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": "Single Arm Curl (Cable)",
        "notes": "Pesos sugeridos desde W2 según W1. Ajustar en el momento para cumplir RIR: si quedás fuera del rango, corregí carga. Bayesian Cable Curl / Single-Arm Cable Curl. 2 work sets 6-8. RIR W2: 0/0. Estirar abajo, negativo controlado. W3 ajuste: W2 7.5×8 @7.5; subir el primer working set a 7.5 también.",
        "exercise_template_id": "B33B526E",
        "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": 7.5,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
              "start": 6,
              "end": 8
            }
          },
          {
            "index": 2,
            "type": "normal",
            "weight_kg": 7.5,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
              "start": 6,
              "end": 8
            }
          }
        ],
        "rest_seconds": 90
      },
      {
        "index": 2,
        "title": "Overhead Triceps Extension (Cable)",
        "notes": "Pesos sugeridos desde W2 según W1. Ajustar en el momento para cumplir RIR: si quedás fuera del rango, corregí carga. Overhead Cable Triceps Extension. 2 work sets 8-10. RIR W2: 0/0. Estiramiento profundo en negativa. W3 ajuste: W2 10×8 @9; subir primer working set a 10 y sostener rango.",
        "exercise_template_id": "B5EFBF9C",
        "superset_id": null,
        "sets": [
          {
            "index": 0,
            "type": "warmup",
            "weight_kg": 5,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
              "start": 10,
              "end": null
            }
          },
          {
            "index": 1,
            "type": "normal",
            "weight_kg": 10,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
              "start": 8,
              "end": 10
            }
          },
          {
            "index": 2,
            "type": "normal",
            "weight_kg": 10,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
              "start": 8,
              "end": 10
            }
          }
        ],
        "rest_seconds": 90
      },
      {
        "index": 3,
        "title": "Zottman Curl (Dumbbell)",
        "notes": "Pesos sugeridos desde W2 según W1. Ajustar en el momento para cumplir RIR: si quedás fuera del rango, corregí carga. Modified Zottman Curl. 1 work set 8-10. RIR W2: 0. Hammer subiendo, supinado bajando. W3 ajuste: W2 6×9 @8.5; mantener y buscar 10.",
        "exercise_template_id": "123EE239",
        "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": 10,
              "end": null
            }
          },
          {
            "index": 1,
            "type": "normal",
            "weight_kg": 6,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
              "start": 8,
              "end": 10
            }
          }
        ],
        "rest_seconds": 90
      },
      {
        "index": 4,
        "title": "Triceps Kickback (Dumbbell)",
        "notes": " W3 ajuste: W2 5×10 @9; subir primer working set a 5.",
        "exercise_template_id": "6127A3AD",
        "superset_id": null,
        "sets": [
          {
            "index": 0,
            "type": "warmup",
            "weight_kg": 3,
            "reps": 10,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": 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": 5,
        "title": "Seated Palms Up Wrist Curl",
        "notes": "Pesos sugeridos desde W2 según W1. Ajustar en el momento para cumplir RIR: si quedás fuera del rango, corregí carga. DB Wrist Curl. 2 work sets 8-10. RIR W2: 0/0. Reps suaves y controladas. W3 ajuste: W2 7×10 @8.5; subir top set a 8.",
        "exercise_template_id": "1006DF48",
        "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": 10,
              "end": null
            }
          },
          {
            "index": 1,
            "type": "normal",
            "weight_kg": 7,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
              "start": 8,
              "end": 10
            }
          },
          {
            "index": 2,
            "type": "normal",
            "weight_kg": 8,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
              "start": 8,
              "end": 10
            }
          }
        ],
        "rest_seconds": 90
      },
      {
        "index": 6,
        "title": "Bicep Curl (Dumbbell)",
        "notes": "Pesos sugeridos desde W2 según W1. Ajustar en el momento para cumplir RIR: si quedás fuera del rango, corregí carga. Alternating DB Curl. 1 work set 6-8. RIR W2: 0. Estricto, sin balanceo. W3 ajuste: W2 6×10 @8.5; subir.",
        "exercise_template_id": "37FCC2BB",
        "superset_id": null,
        "sets": [
          {
            "index": 0,
            "type": "warmup",
            "weight_kg": 5,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
              "start": 10,
              "end": null
            }
          },
          {
            "index": 1,
            "type": "normal",
            "weight_kg": 7,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
              "start": 6,
              "end": 8
            }
          }
        ],
        "rest_seconds": 90
      },
      {
        "index": 7,
        "title": "Dead Hang",
        "notes": "Pesos sugeridos desde W2 según W1. Ajustar en el momento para cumplir RIR: si quedás fuera del rango, corregí carga. Dead Hang opcional. Jeff: intentar sumar segundos semana a semana. Objetivo W2: 30s + 30s.",
        "exercise_template_id": "B9380898",
        "superset_id": null,
        "sets": [
          {
            "index": 0,
            "type": "normal",
            "weight_kg": null,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": 32,
            "custom_metric": null
          },
          {
            "index": 1,
            "type": "normal",
            "weight_kg": null,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": 20,
            "custom_metric": null
          }
        ],
        "rest_seconds": 90
      },
      {
        "index": 8,
        "title": "Seated Wrist Extension (Barbell)",
        "notes": "Pesos sugeridos desde W2 según W1. Ajustar en el momento para cumplir RIR: si quedás fuera del rango, corregí carga. DB/Barbell Wrist Extension. 2 work sets 8-10. RIR W2: 0/0. Lento y controlado. W3 ajuste: W2 segundo set 8 @9.5; mantener.",
        "exercise_template_id": "9202CC23",
        "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": 12.5,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
              "start": 8,
              "end": 10
            }
          }
        ],
        "rest_seconds": 90
      },
      {
        "index": 9,
        "title": "Lateral Raise (Dumbbell)",
        "notes": "Pesos sugeridos desde W2 según W1. Ajustar en el momento para cumplir RIR: si quedás fuera del rango, corregí carga. Reemplazo de Machine Lateral Raise: DB Lateral Raise. 2 work sets 8-10. RIR W2: 0/0. Mover con deltoide lateral, sin trapecio. W3 ajuste: W2 dentro de rango y duro; mantener.",
        "exercise_template_id": "422B08F1",
        "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": 10,
              "end": null
            }
          },
          {
            "index": 1,
            "type": "normal",
            "weight_kg": 6,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
              "start": 8,
              "end": 10
            }
          },
          {
            "index": 2,
            "type": "normal",
            "weight_kg": 6,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
              "start": 8,
              "end": 10
            }
          }
        ],
        "rest_seconds": 90
      },
      {
        "index": 10,
        "title": "Knee Raise Parallel Bars",
        "notes": "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": {
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              "end": 12
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