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  "78e21872-61ae-46ac-b1e8-91fcdd488d9d": {
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    "title": "Min-Max 4x D1 — Full Body (Block 1)",
    "folder_id": 2826578,
    "updated_at": "2026-05-15T20:39:57.084Z",
    "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": [
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            "type": "normal",
            "weight_kg": null,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": 600,
            "custom_metric": null
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        ],
        "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.",
        "exercise_template_id": "11A123F3",
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        "sets": [
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            "type": "warmup",
            "weight_kg": 35,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
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          },
          {
            "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": "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.",
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        "superset_id": null,
        "sets": [
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            "type": "warmup",
            "weight_kg": 10,
            "reps": null,
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            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
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          {
            "index": 1,
            "type": "warmup",
            "weight_kg": 10,
            "reps": null,
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            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
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              "end": null
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          },
          {
            "index": 2,
            "type": "normal",
            "weight_kg": 30,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
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              "end": 8
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          {
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            "type": "normal",
            "weight_kg": 30,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
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              "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.",
        "exercise_template_id": "50DFDFAB",
        "superset_id": null,
        "sets": [
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            "type": "warmup",
            "weight_kg": 20,
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            "custom_metric": null,
            "rep_range": {
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            "type": "warmup",
            "weight_kg": 22.5,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
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            "type": "normal",
            "weight_kg": 25,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
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              "end": 8
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            "type": "normal",
            "weight_kg": 27.5,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
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              "end": 8
            }
          }
        ],
        "rest_seconds": 240
      },
      {
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        "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.",
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            "index": 0,
            "type": "warmup",
            "weight_kg": 4,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
              "start": 5,
              "end": null
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          {
            "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
      },
      {
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        "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.",
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        "sets": [
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            "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": 40,
            "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.",
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        "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
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          {
            "index": 1,
            "type": "normal",
            "weight_kg": 80,
            "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
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          },
          {
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            "type": "normal",
            "weight_kg": null,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
              "start": 8,
              "end": 12
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          },
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            "index": 2,
            "type": "normal",
            "weight_kg": null,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
              "start": 8,
              "end": 12
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    "id": "2164feea-1b5f-4822-adb5-aec6e58cdf88",
    "title": "Min-Max 4x D2 — Upper (Block 1)",
    "folder_id": 2826578,
    "updated_at": "2026-05-19T20:21:34.723Z",
    "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,
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            "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.",
        "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
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          {
            "index": 1,
            "type": "warmup",
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            "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": 40,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
              "start": 8,
              "end": 10
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            "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.",
        "exercise_template_id": "1DF4A847",
        "superset_id": null,
        "sets": [
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            "index": 0,
            "type": "warmup",
            "weight_kg": 35,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
              "start": 8,
              "end": null
            }
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            "index": 1,
            "type": "warmup",
            "weight_kg": 40,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
              "start": 6,
              "end": null
            }
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            "index": 2,
            "type": "normal",
            "weight_kg": 50,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
              "start": 8,
              "end": 10
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            "weight_kg": 50,
            "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.",
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        "sets": [
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            "index": 0,
            "type": "warmup",
            "weight_kg": 10,
            "reps": null,
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            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
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            "type": "normal",
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            "reps": null,
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            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
              "start": 6,
              "end": 8
            }
          }
        ],
        "rest_seconds": 90
      },
      {
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        "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.",
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        "sets": [
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            "type": "warmup",
            "weight_kg": 25,
            "reps": null,
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            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
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            "type": "warmup",
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            "reps": null,
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            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
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              "end": null
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            "type": "normal",
            "weight_kg": 35,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
              "start": 8,
              "end": 10
            }
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          {
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            "type": "normal",
            "weight_kg": 35,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
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              "end": 10
            }
          }
        ],
        "rest_seconds": 240
      },
      {
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        "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.",
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        "superset_id": null,
        "sets": [
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            "reps": null,
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            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
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            "custom_metric": null,
            "rep_range": {
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              "end": 10
            }
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            "reps": null,
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            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
              "start": 8,
              "end": 10
            }
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        ],
        "rest_seconds": 90
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      {
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        "sets": [
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            "type": "warmup",
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            "duration_seconds": null,
            "custom_metric": null
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            "reps": 8,
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            "duration_seconds": null,
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            "reps": 7,
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            "custom_metric": null
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        ],
        "rest_seconds": 90
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      {
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        "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.",
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        "sets": [
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            "type": "warmup",
            "weight_kg": 10,
            "reps": null,
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            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
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              "end": null
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            "reps": null,
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            "custom_metric": null,
            "rep_range": {
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              "end": 10
            }
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            "reps": null,
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            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
              "start": 9,
              "end": null
            }
          }
        ],
        "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",
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        "sets": [
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            "rep_range": {
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            "rep_range": {
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              "end": 12
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            "rep_range": {
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              "end": 12
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    "title": "Min-Max 4x D3 — Lower (Block 1)",
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    "updated_at": "2026-05-20T19:06:36.666Z",
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        "title": "Warm Up",
        "notes": "Jeff: 5-10 min cardio liviano para subir temperatura. No agotarse. Si están apurados: mínimo 5 min; ideal 10 min.",
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            "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.",
        "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": 60,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
              "start": 8,
              "end": 10
            }
          },
          {
            "index": 2,
            "type": "normal",
            "weight_kg": 65,
            "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.",
        "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": 50,
            "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.",
        "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": "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.",
        "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": 80,
            "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": null,
        "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": 40,
            "reps": 10,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null
          },
          {
            "index": 2,
            "type": "normal",
            "weight_kg": 50,
            "reps": 9,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null
          }
        ],
        "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
      }
    ]
  },
  "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": "2026-05-21T20:24:35.270Z",
    "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.",
        "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": 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.",
        "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": 7.5,
            "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.",
        "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": null,
        "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": 4,
            "reps": 10,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null
          },
          {
            "index": 2,
            "type": "normal",
            "weight_kg": 5,
            "reps": 10,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null
          }
        ],
        "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.",
        "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": 6,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": null,
            "custom_metric": null,
            "rep_range": {
              "start": 8,
              "end": 10
            }
          },
          {
            "index": 2,
            "type": "normal",
            "weight_kg": 7,
            "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.",
        "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": 6,
            "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.",
        "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.",
        "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": {
              "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
      },
      {
        "index": 11,
        "title": "Dead Hang",
        "notes": null,
        "exercise_template_id": "B9380898",
        "superset_id": null,
        "sets": [
          {
            "index": 0,
            "type": "normal",
            "weight_kg": null,
            "reps": null,
            "distance_meters": null,
            "duration_seconds": 20,
            "custom_metric": null
          }
        ],
        "rest_seconds": 90
      }
    ]
  }
}