[ { "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": { "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 } ] }, { "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", "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": 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 } }, { "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 }, { "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 } ] }, { "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 } ] }, { "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 } ] }, { "id": "ad5e4019-9a47-479a-acaa-c35f17b151a9", "title": "OPT DAY (RECOMP)", "folder_id": null, "updated_at": "2026-05-22T00:01:19.919Z", "created_at": "2025-07-29T16:57:42.712Z", "exercises": [ { "index": 0, "title": "Pull Up (Assisted)", "notes": null, "exercise_template_id": "2C37EC5E", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 63, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 49, "reps": 12, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 42, "reps": 10, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 75 }, { "index": 1, "title": "Push Up", "notes": null, "exercise_template_id": "392887AA", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 0, "reps": 4, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 0, "reps": 10, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 0, "reps": 6, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 60 }, { "index": 2, "title": "Bench Dip", "notes": null, "exercise_template_id": "CD6DC8E5", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 0, "reps": 10, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 0, "reps": 12, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 0, "reps": 12, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 60 }, { "index": 3, "title": "Bicep Curl (Dumbbell)", "notes": "UNILATERAL", "exercise_template_id": "37FCC2BB", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 20, "reps": 12, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 20, "reps": 8, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 20, "reps": 8, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 60 }, { "index": 4, "title": "Triceps Rope Pushdown", "notes": null, "exercise_template_id": "94B7239B", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 12.5, "reps": 10, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 10, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 10, "reps": 12, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 45 }, { "index": 5, "title": "Lateral Raise (Dumbbell)", "notes": null, "exercise_template_id": "422B08F1", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 15, "reps": 12, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 15, "reps": 12, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 15, "reps": 12, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 45 }, { "index": 6, "title": "Leg Raise Parallel Bars", "notes": null, "exercise_template_id": "0482DA98", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 0, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 0, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 0, "reps": 16, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 75 } ] }, { "id": "1fd9df39-6e0c-4ba9-8888-328b2d51bd01", "title": "FULL BODY B (RECOMP)", "folder_id": null, "updated_at": "2026-05-22T00:01:19.919Z", "created_at": "2025-07-29T16:57:24.984Z", "exercises": [ { "index": 0, "title": "Deadlift (Barbell)", "notes": null, "exercise_template_id": "C6272009", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 40, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 60, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 80, "reps": 11, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 3, "type": "normal", "weight_kg": 80, "reps": 10, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 150 }, { "index": 1, "title": "Standing Military Press (Barbell)", "notes": null, "exercise_template_id": "073032BB", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 20, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 25, "reps": 10, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 25, "reps": 9, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 3, "type": "normal", "weight_kg": 27.5, "reps": 9, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 120 }, { "index": 2, "title": "Pull Up (Assisted)", "notes": null, "exercise_template_id": "2C37EC5E", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 36, "reps": 8, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 40, "reps": 10, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 85, "reps": 9, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 3, "type": "normal", "weight_kg": 85, "reps": 10, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 90 }, { "index": 3, "title": "Triceps Kickback (Dumbbell)", "notes": null, "exercise_template_id": "6127A3AD", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 12, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 10, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 10, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 45 }, { "index": 4, "title": "Seated Leg Curl (Machine)", "notes": null, "exercise_template_id": "11A123F3", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 45, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 52.5, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 55, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 75 }, { "index": 5, "title": "Hammer Curl (Dumbbell)", "notes": null, "exercise_template_id": "7E3BC8B6", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 20, "reps": 10, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 20, "reps": 9, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 20, "reps": 7, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 45 }, { "index": 6, "title": "Plank", "notes": null, "exercise_template_id": "C6C9B8A0", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 0, "reps": 0, "distance_meters": 0, "duration_seconds": 66, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 0, "reps": 0, "distance_meters": 0, "duration_seconds": 66, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 0, "reps": 0, "distance_meters": 0, "duration_seconds": 63, "custom_metric": 0 } ], "rest_seconds": 60 } ] }, { "id": "bbaf4a25-8d69-41de-b97f-b7a875e80d30", "title": "Upper (Strength Focus)", "folder_id": null, "updated_at": "2026-05-22T00:01:09.021Z", "created_at": "2025-10-27T21:03:09.992Z", "exercises": [ { "index": 0, "title": "Warm Up", "notes": "10min Light cardio on treadmill, stairmaster, elliptical, bike, etc.\n10 r.p.s. Arm Swings\n10 r.p.s. Arm Circles\n10 r.p.s. Front-to-Back Leg Swings\n10 r.p.s. Side-to-Side Leg Swings\n15 r.p.s. Cable External Rotation", "exercise_template_id": "79EF4E4F", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": null, "reps": null, "distance_meters": null, "duration_seconds": 900, "custom_metric": null } ], "rest_seconds": 60 }, { "index": 1, "title": "Incline Bench Press (Dumbbell)", "notes": null, "exercise_template_id": "07B38369", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 3.62, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 1, "type": "warmup", "weight_kg": 4.53, "reps": 6, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 2, "type": "warmup", "weight_kg": 5.44, "reps": 4, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 3, "type": "normal", "weight_kg": 6.8, "reps": 8, "distance_meters": null, "duration_seconds": null, "custom_metric": null } ], "rest_seconds": 300 }, { "index": 2, "title": "Butterfly (Pec Deck)", "notes": "LSRPE ~7\nWarm-Up Set #1 = ~50% of planned working weight\nWarm-Up Set #2 = ~70% of planned working weight\n\nhttps://youtu.be/CI88L1VNvEs?si=UjPZ3Ep5QaYBM5rC", "exercise_template_id": "9DCE2D64", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 31.5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 38.5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "normal", "weight_kg": 45, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 10 } } ], "rest_seconds": 120 }, { "index": 3, "title": "Pull Up (Assisted)", "notes": "LSRPE ~6\nWarm-Up Set #1 = ~50% of planned working weight\nWarm-Up Set #2 = ~70% of planned working weight\n\n1.5x shoulder width overhand grip. Slow 2-3 second negative. Feel your lats pulling apart on the way down.\n\nhttps://youtu.be/yGnp0HU8BnA?si=g9lS7YfxwnBQ5gbR", "exercise_template_id": "2C37EC5E", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 44.5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 40.5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "normal", "weight_kg": 44.5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 10 } } ], "rest_seconds": 180 }, { "index": 4, "title": "Single Arm Lateral Raise (Cable)", "notes": "LSRPE ~6\nWarm-Up Set #1 = ~50% of planned working weight\nWarm-Up Set #2 = ~70% of planned working weight\n\nFocus on squeezing your lateral delt to move the weight.\n\nhttps://youtu.be/MnMux3Wc0Ac?si=diOk1ZKwTwTa4Sx0", "exercise_template_id": "DE68C825", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 3, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "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": 120 }, { "index": 5, "title": "T Bar Row", "notes": null, "exercise_template_id": "08A2974E", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 15, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 1, "type": "warmup", "weight_kg": 21.5, "reps": 6, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 30, "reps": 8, "distance_meters": null, "duration_seconds": null, "custom_metric": null } ], "rest_seconds": 180 }, { "index": 6, "title": "Overhead Triceps Extension (Cable)", "notes": "LSRPE ~7\nWarmup set, use ~60% of your planned working weight for ~6-10 reps (or until you feel warm and loose)\n\nOptionally pause for 0.5-1 second in the stretched aspect of each rep\n\nhttps://youtu.be/9_I1PqZAjdA?si=hLmz2aLH05YfsUTF", "exercise_template_id": "B5EFBF9C", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 5.75, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "normal", "weight_kg": 10.25, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 10 } } ], "rest_seconds": 120 }, { "index": 7, "title": "Behind the Back Curl (Cable)", "notes": "LSRPE ~7\nWarmup set, use ~60% of your planned working weight for ~6-10 reps (or until you feel warm and loose)\t\t\t\n\nIf you have a left-right bicep size imbalance, do these 1 arm at a time, starting with the weaker arm. Take the weaker arm to the listed RPE. Then match the reps with the other arm (stop once you've matched the reps, even if the RPE is lower). If you don't have a size imbalance, do these both arms at the same time.\n\nhttps://youtu.be/CWH5J_7kzjM?si=FlPzreLDPHogRxve", "exercise_template_id": "2DBCA395", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 12.5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "normal", "weight_kg": 20, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 10 } } ], "rest_seconds": 120 } ] }, { "id": "58d8aeee-1502-4791-9d27-b86d4c73e47f", "title": "Pull (Hypertrophy Focus)", "folder_id": null, "updated_at": "2026-05-22T00:01:09.021Z", "created_at": "2025-10-29T15:28:18.406Z", "exercises": [ { "index": 0, "title": "Lat Pulldown (Cable)", "notes": "Neutral-Grip\nLSRPE ~6\nWarm-Up Set #1 = ~45% of planned working weight\nWarm-Up Set #2 = ~65% of planned working weight\nWarm-Up Set #3 = ~85% of planned working weight\n\nDo these pulldowns with the handle more out in front of you, more like a cross between pullover and a pulldown. Focus on feeling your lats working more than the weight you're using.\n\nhttps://youtu.be/lA4_1F9EAFU?si=5Bh19rDwBplX5QUz", "exercise_template_id": "6A6C31A5", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 8.61, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 14.96, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "warmup", "weight_kg": 18.14, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 3, "end": 4 } }, { "index": 3, "type": "normal", "weight_kg": 21.31, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 10 } } ], "rest_seconds": 180 }, { "index": 1, "title": "Seated Row (Machine)", "notes": "LSRPE ~6\nWarm-Up Set #1 = ~45% of planned working weight\nWarm-Up Set #2 = ~65% of planned working weight\nWarm-Up Set #3 = ~85% of planned working weight\n\nFlare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep.\n\nhttps://youtu.be/ijsSiWSzYw0?si=ADBJRkNSajLiVayN", "exercise_template_id": "1DF4A847", "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": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 15, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "warmup", "weight_kg": 25, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 3, "end": 4 } }, { "index": 3, "type": "normal", "weight_kg": 30, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 10 } } ], "rest_seconds": 180 }, { "index": 2, "title": "Reverse Fly Single Arm (Cable)", "notes": "1-Arm 45° Cable Rear Delt Flye\nLSRPE ~7\nWarm-Up Set #1 = ~50% of planned working weight\nWarm-Up Set #2 = ~70% of planned working weight\n\nPause for 1-2 seconds in the squeeze of each rep. Contract the rear delts hard!\n\nhttps://youtu.be/6G5DmVaocGM", "exercise_template_id": "9264ADA1", "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": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "normal", "weight_kg": 7.5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 10, "end": 12 } } ], "rest_seconds": 120 }, { "index": 3, "title": "Shrug (Dumbbell)", "notes": "LSRPE ~6\nWarm-Up Set #1 = ~45% of planned working weight\nWarm-Up Set #2 = ~65% of planned working weight\nWarm-Up Set #3 = ~85% of planned working weight\n\nBrief pause at the top of the bottom of ROM. Think about pulling your shoulders up to your ears!\n\nhttps://youtu.be/moFqLlptX7Q?si=vsQXeROXKVa3beB7", "exercise_template_id": "ABEC557F", "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": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 7, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "warmup", "weight_kg": 9, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 3, "end": 4 } }, { "index": 3, "type": "normal", "weight_kg": 12, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 10, "end": 12 } } ], "rest_seconds": 120 }, { "index": 4, "title": "Bicep Curl (Cable)", "notes": "EZ-Bar Cable Curl\nLSRPE ~7\nWarm-Up Set = ~60% of your planned working weight or until you feel warm and loose\n\nSet up the cable at the lowest position. Maintain constant tension on the biceps. Slow, controlled reps!\n\nhttps://youtu.be/ck1zjNTnFew?si=EgggtiVFxulCoYXU", "exercise_template_id": "ADA8623C", "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": 6, "end": 10 } }, { "index": 1, "type": "normal", "weight_kg": 17.5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 10, "end": 12 } } ], "rest_seconds": 120 }, { "index": 5, "title": "Preacher Curl (Machine)", "notes": "LSRPE ~7\nWarm-Up Set = ~60% of your planned working weight or until you feel warm and loose\n\nSmooth, controlled reps. Mind-muscle connection with the biceps.\n\nhttps://youtu.be/R2iUnBxFtis", "exercise_template_id": "1E9A6B8E", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 7.5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "normal", "weight_kg": 15, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 12, "end": 15 } } ], "rest_seconds": 120 } ] }, { "id": "2e547ef3-f069-41e6-9e05-d93fb43cc8ef", "title": "FULL BODY A (RECOMP)", "folder_id": null, "updated_at": "2026-05-22T00:01:19.919Z", "created_at": "2025-07-29T16:57:06.820Z", "exercises": [ { "index": 0, "title": "Squat (Smith Machine)", "notes": null, "exercise_template_id": "DDCC3821", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 40, "reps": 12, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 50, "reps": 10, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 55, "reps": 8, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 3, "type": "normal", "weight_kg": 60, "reps": 8, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 150 }, { "index": 1, "title": "Bench Press (Barbell)", "notes": null, "exercise_template_id": "79D0BB3A", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 35, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 40, "reps": 12, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 45, "reps": 10, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 3, "type": "normal", "weight_kg": 45, "reps": 6, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 150 }, { "index": 2, "title": "Bent Over Row (Barbell)", "notes": null, "exercise_template_id": "55E6546F", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 40, "reps": 8, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 50, "reps": 8, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 55, "reps": 8, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 3, "type": "normal", "weight_kg": 60, "reps": 8, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 120 }, { "index": 3, "title": "Preacher Curl (Barbell)", "notes": null, "exercise_template_id": "4F942934", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 22, "reps": 10, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 22, "reps": 10, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 22, "reps": 5, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 60 }, { "index": 4, "title": "Triceps Rope Pushdown", "notes": null, "exercise_template_id": "94B7239B", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 15, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 18, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 20, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 60 }, { "index": 5, "title": "Lateral Raise (Dumbbell)", "notes": null, "exercise_template_id": "422B08F1", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 15, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 15, "reps": 12, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 15, "reps": 12, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 45 }, { "index": 6, "title": "Leg Raise Parallel Bars", "notes": null, "exercise_template_id": "0482DA98", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 0, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 0, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 0, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 60 } ] }, { "id": "2e3d68ed-745c-466d-ae6c-add7890bdf61", "title": "Lower (Strength Focus)", "folder_id": null, "updated_at": "2026-05-22T00:01:09.021Z", "created_at": "2025-10-27T21:21:55.509Z", "exercises": [ { "index": 0, "title": "Warm Up", "notes": "10min Light cardio on treadmill, stairmaster, elliptical, bike, etc.\n10 r.p.s. Arm Swings\n10 r.p.s. Arm Circles\n10 r.p.s. Front-to-Back Leg Swings\n10 r.p.s. Side-to-Side Leg Swings\n15 r.p.s. Cable External Rotation", "exercise_template_id": "79EF4E4F", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": null, "reps": null, "distance_meters": null, "duration_seconds": 916, "custom_metric": null } ], "rest_seconds": 60 }, { "index": 1, "title": "Lying Leg Curl (Machine)", "notes": "LSRPE ~7\nWarm-Up Set #1 = ~50% of planned working weight\nWarm-Up Set #2 = ~70% of planned working weight\n\nSet the machine so that you get the biggest stretch possible at the bottom. Prevent your butt from popping up as you curl. ", "exercise_template_id": "B8127AD1", "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": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 27.5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "normal", "weight_kg": 40, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 10 } } ], "rest_seconds": 120 }, { "index": 2, "title": "Squat (Smith Machine)", "notes": "LSRPE ~6\nWarm-Up Set #1 = ~45% of planned working weight\nWarm-Up Set #2 = ~60% of planned working weight\nWarm-Up Set #3 = ~75% of planned working weight\nWarm-Up Set #4 = ~85% of planned working weight\n\nOnce you are under the bar, set up your feet as you would a normal squat and then bring them forward ~3-6 inches. This will cause you to lean back into the bar slightly, allowing for a more upright squat, while also placing more tension on the quads. If your heels are raising at the bottom, you may need to bring your feet more forward. If your feet feel like they are slipping or your lower back is rounding at the bottom, try bringing your feet back a bit.", "exercise_template_id": "DDCC3821", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 12.5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 18, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "warmup", "weight_kg": 22.5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 3, "end": 5 } }, { "index": 3, "type": "warmup", "weight_kg": 25, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 2, "end": 4 } }, { "index": 4, "type": "normal", "weight_kg": 30, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 8 } } ], "rest_seconds": 300 }, { "index": 3, "title": "Romanian Deadlift (Barbell)", "notes": "LSRPE ~6\nWarm-Up Set #1 = ~45% of planned working weight\nWarm-Up Set #2 = ~60% of planned working weight\nWarm-Up Set #3 = ~75% of planned working weight\nWarm-Up Set #4 = ~85% of planned working weight\n\nTo keep tension on the hamstrings, stop about 75% of the way to full lockout on each rep (i.e. stay in the bottom 3/4 of the range of motion).", "exercise_template_id": "2B4B7310", "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": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 25, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "warmup", "weight_kg": 30, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 3, "end": 5 } }, { "index": 3, "type": "warmup", "weight_kg": 35, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 2, "end": 4 } }, { "index": 4, "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": 4, "title": "Leg Extension (Machine)", "notes": "LSRPE ~7\nWarm-Up Set #1 = ~50% of planned working weight\nWarm-Up Set #2 = ~70% of planned working weight\n\nSet the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you can to pull your butt down into the seat. Use a 2-3 second negative. Feel your quads pulling apart on the negative. ", "exercise_template_id": "75A4F6C4", "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": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 40, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "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": 120 }, { "index": 5, "title": "Standing Calf Raise", "notes": "LSRPE ~7\nWarm-Up Set #1 = ~50% of planned working weight\nWarm-Up Set #2 = ~70% of planned working weight\n\n1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.", "exercise_template_id": "06745E58", "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": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": null, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "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": 120 }, { "index": 6, "title": "Cable Crunch", "notes": "LSRPE ~7\nWarmup set, use ~60% of your planned working weight for ~6-10 reps (or until you feel warm and loose)\n\nRound your lower back as you crunch. Maintain a mind-muscle connection with your 6-pack.", "exercise_template_id": "23A48484", "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": 6, "end": 10 } }, { "index": 1, "type": "normal", "weight_kg": null, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 10 } } ], "rest_seconds": 120 } ] }, { "id": "e1a7c002-937d-4f54-8575-abdcf5fca6c0", "title": "LEG DAY (RECOMP)", "folder_id": null, "updated_at": "2026-05-22T00:01:19.919Z", "created_at": "2025-07-29T16:56:48.634Z", "exercises": [ { "index": 0, "title": "Hack Squat (Machine)", "notes": null, "exercise_template_id": "1E42FD5F", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 40, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 60, "reps": 10, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 70, "reps": 6, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 3, "type": "normal", "weight_kg": 70, "reps": 6, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 150 }, { "index": 1, "title": "Leg Press (Machine)", "notes": null, "exercise_template_id": "C7973E0E", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 80, "reps": 10, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 120, "reps": 10, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 160, "reps": 8, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 3, "type": "normal", "weight_kg": 160, "reps": 8, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 120 }, { "index": 2, "title": "Leg Extension (Machine)", "notes": null, "exercise_template_id": "75A4F6C4", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 40, "reps": 12, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 60, "reps": 10, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 70, "reps": 10, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 60 }, { "index": 3, "title": "Seated Leg Curl (Machine)", "notes": null, "exercise_template_id": "11A123F3", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 50, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 50, "reps": 12, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 50, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 75 }, { "index": 4, "title": "Hip Adduction (Machine)", "notes": null, "exercise_template_id": "8BEBFED6", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 20, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 30, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 30, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 60 }, { "index": 5, "title": "Hip Abduction (Machine)", "notes": null, "exercise_template_id": "F4B4C6EE", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 40, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 40, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 40, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 60 }, { "index": 6, "title": "Seated Calf Raise", "notes": null, "exercise_template_id": "062AB91A", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 40, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 50, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 60, "reps": 15, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 60 }, { "index": 7, "title": "Lunge (Dumbbell)", "notes": null, "exercise_template_id": "B537D09F", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 20, "reps": 12, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 1, "type": "normal", "weight_kg": 20, "reps": 12, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 }, { "index": 2, "type": "normal", "weight_kg": 20, "reps": 12, "distance_meters": 0, "duration_seconds": 0, "custom_metric": 0 } ], "rest_seconds": 75 } ] }, { "id": "d7168328-2879-47ef-844a-9d310a2aaff0", "title": "Full Body #1", "folder_id": null, "updated_at": "2026-05-22T00:01:15.080Z", "created_at": "2025-09-03T17:18:27.173Z", "exercises": [ { "index": 0, "title": "Squat (Smith Machine)", "notes": "Sit back and down, 15 degree toe flare, drive your knees out laterally. RPE 7.", "exercise_template_id": "DDCC3821", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 55, "reps": 6, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 55, "reps": 6, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 55, "reps": 6, "distance_meters": null, "duration_seconds": null, "custom_metric": null } ], "rest_seconds": 180 }, { "index": 1, "title": "Bench Press (Barbell)", "notes": "Tuck elbows at a 45 degree angle, squeeze your shoulder blades and stay firm on the bench. RPE 7.", "exercise_template_id": "79D0BB3A", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 40, "reps": 8, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 40, "reps": 8, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 40, "reps": 8, "distance_meters": null, "duration_seconds": null, "custom_metric": null } ], "rest_seconds": 180 }, { "index": 2, "title": "Lat Pulldown (Cable)", "notes": "Pull your elbows down and in, use a 1.5x shoulder width grip. RPE 8.", "exercise_template_id": "6A6C31A5", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 35, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 35, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 35, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null } ], "rest_seconds": 120 }, { "index": 3, "title": "Romanian Deadlift (Barbell)", "notes": "Maintain a neutral lower back, set your hips back, don't allow your spine to round. RPE 7.", "exercise_template_id": "2B4B7310", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 50, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 50, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 50, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null } ], "rest_seconds": 120 }, { "index": 4, "title": "Triceps Dip (Assisted)", "notes": "Tuck elbows at a 45 degree angle, lean your torso forward 15 degrees. RPE 7.", "exercise_template_id": "4B4BF8C2", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": null, "reps": 8, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": null, "reps": 8, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": null, "reps": 8, "distance_meters": null, "duration_seconds": null, "custom_metric": null } ], "rest_seconds": 60 }, { "index": 5, "title": "Standing Calf Raise", "notes": "Press all the way up to your toes, stretch your calves at the bottom, don't bounce. RPE 8.", "exercise_template_id": "06745E58", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": null, "reps": null, "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 }, { "index": 2, "type": "normal", "weight_kg": null, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null } ], "rest_seconds": 60 }, { "index": 6, "title": "Dumbell Supinated Curl", "notes": "Drive your pinky into the handle harder than your pointer finger. RPE 8.", "exercise_template_id": "fddc3605-88a3-467e-b9be-fe11fb78b7e9", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 20, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 20, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 20, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null } ], "rest_seconds": 60 } ] }, { "id": "57131698-eb80-426b-be4e-d961d16827dc", "title": "Upper", "folder_id": null, "updated_at": "2026-05-22T00:01:04.653Z", "created_at": "2026-03-18T17:53:44.000Z", "exercises": [ { "index": 0, "title": "Warm Up", "notes": "Light cardio of my choice (treadmill, stair climber, elliptical, bike, etc.)", "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": "Warm Up", "notes": "10 reps per side of ARM SWINGS\n10 reps per side of ARM CIRCLES\n10 reps per side of FRONT-TO-BACK LEG SWINGS\n10 reps per side of SIDE-TO-SIDE LEG SWINGS\n15 reps per side of CABLE EXTERNAL ROTATIONS", "exercise_template_id": "79EF4E4F", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": null, "reps": null, "distance_meters": null, "duration_seconds": 240, "custom_metric": null } ], "rest_seconds": 0 }, { "index": 2, "title": "Lat Pulldown - Close Grip (Cable)", "notes": "Lean back by ~15° and drive your elbows down as you squeeze your shoulder blades together. This should feel like a mix of lats and mid-traps.\nSET 1: RIR 2, SET 2: RIR 1\nAlternatives: Close-Grip Pull-Up, 1-Arm Cable Pulldown\nWarmup1: ~50% de kgs del set pesado\nWarmup2: ~70% de kgs del set pesado", "exercise_template_id": "4E5257DE", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 14, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 20, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "normal", "weight_kg": 27, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 10 } }, { "index": 3, "type": "failure", "weight_kg": 32, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 10 } } ], "rest_seconds": 180 }, { "index": 3, "title": "T Bar Row", "notes": "Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep.\nSET 1: RIR 2, SET 2: RIR 1\nAlternatives: Chest-Supported Machine Row, Chest-Supported DB Row\nWarmup1: ~50% de kgs del set pesado\nWarmup2: ~70% de kgs del set pesado", "exercise_template_id": "08A2974E", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 15, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 22.5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "normal", "weight_kg": 30, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 10 } }, { "index": 3, "type": "failure", "weight_kg": 32.5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 10 } } ], "rest_seconds": 180 }, { "index": 4, "title": "Shrug (Machine)", "notes": "Think about shrugging up to your ears. Use straps, if possible.\nSET 1: RIR 1\nAlternatives: Barbell Shrug, Cable Shrug-In\nWarmup1: liviano para sentir el recorrido", "exercise_template_id": "19A38071", "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": 6, "end": 10 } }, { "index": 1, "type": "normal", "weight_kg": 35, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 8 } } ], "rest_seconds": 120 }, { "index": 5, "title": "Chest Press (Machine)", "notes": "1 second pause at the bottom of each rep while maintaining tension on the pecs.\nSET 1: RIR 2, SET 2: RIR 1\nAlternatives: Smith Machine Bench Press, DB Bench Press\nWarmup1: ~45% del set pesado\nWarmup2: ~60% del set pesado\nWarmup3: ~75% del set pesado", "exercise_template_id": "7EB3F7C3", "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": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 30, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "warmup", "weight_kg": 40, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 3, "end": 5 } }, { "index": 3, "type": "normal", "weight_kg": 50, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 10 } }, { "index": 4, "type": "failure", "weight_kg": 55, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 10 } } ], "rest_seconds": 300 }, { "index": 6, "title": "Single Arm Lateral Raise (Cable)", "notes": "Set the cable at roughly hip height. Let your hand go slightly past your midline at the bottom of each rep to get a deep stretch on the side delt.\nSET 1: RIR 1, SET 2: RIR 0\nAlternatives: DB Lateral Raise, Machine Lateral Raise\nWarmup: liviano hasta sentirte listo", "exercise_template_id": "DE68C825", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 3, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "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": "failure", "weight_kg": 6, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 10 } } ], "rest_seconds": 120 }, { "index": 7, "title": "Rear Delt Reverse Fly (Machine)", "notes": "Sweep the weight out to create the largest semi-circle possible with your arm.\nSET 1: RIR 0\nAlternatives: Lying Reverse DB Flye, Reverse Cable Crossover\nWarmup: liviano hasta sentirte listo", "exercise_template_id": "D8281C62", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 15, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "failure", "weight_kg": 25, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 10 } } ], "rest_seconds": 120 }, { "index": 8, "title": "Cable Crunch", "notes": "Round your lower back as you crunch. Maintain a mind-muscle connection with your 6-pack.\nSET 1: RIR 1, SET 2: RIR 0\nAlternatives: Weighted Crunch, Machine Crunch\nWarmup: liviano hasta sentirte listo", "exercise_template_id": "23A48484", "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": 6, "end": 10 } }, { "index": 1, "type": "normal", "weight_kg": 30, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 8 } }, { "index": 2, "type": "failure", "weight_kg": 35, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 8 } } ], "rest_seconds": 120 } ] }, { "id": "a4bc4176-c5f8-433b-988a-eb8c1a3df1b9", "title": "Push (Hypertrophy Focus)", "folder_id": null, "updated_at": "2026-05-22T00:01:09.021Z", "created_at": "2025-10-31T14:19:42.765Z", "exercises": [ { "index": 0, "title": "Warm Up", "notes": "10min Light cardio on treadmill, stairmaster, elliptical, bike, etc.\n10 r.p.s. Arm Swings\n10 r.p.s. Arm Circles\n10 r.p.s. Front-to-Back Leg Swings\n10 r.p.s. Side-to-Side Leg Swings\n15 r.p.s. Cable External Rotation", "exercise_template_id": "79EF4E4F", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": null, "reps": null, "distance_meters": null, "duration_seconds": 991, "custom_metric": null } ], "rest_seconds": 60 }, { "index": 1, "title": "Bench Press (Barbell)", "notes": "LSRPE ~6\nWarm-Up Set #1 = ~45% of planned working weight\nWarm-Up Set #2 = ~60% of planned working weight\nWarm-Up Set #3 = ~75% of planned working weight\nWarm-Up Set #4 = ~85% of planned working weight\n\t\t\t\t\t\t\t\nSet up a comfortable arch, quick pause on the chest and explode up on each rep.\nhttps://youtu.be/nQL5ieH39sw?si=RjZSWBZ3CGKg-pax", "exercise_template_id": "79D0BB3A", "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": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 25, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "warmup", "weight_kg": 30, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 3, "end": 5 } }, { "index": 3, "type": "warmup", "weight_kg": 35, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 2, "end": 4 } }, { "index": 4, "type": "normal", "weight_kg": 40, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 10 } } ], "rest_seconds": 300 }, { "index": 2, "title": "Shoulder Press (Machine Plates)", "notes": "LSRPE ~6\nWarm-Up Set #1 = ~45% of planned working weight\nWarm-Up Set #2 = ~65% of planned working weight\nWarm-Up Set #3 = ~85% of planned working weight\n\nEnsure that your elbows break at least 90°. Mind-muscle connection with your delts. Smooth, controlled reps.\nhttps://youtu.be/SCQVmN1gYsk?si=Enyh4L6ZDiCc6RyU", "exercise_template_id": "059E835D", "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": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "warmup", "weight_kg": 7.5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 3, "end": 4 } }, { "index": 3, "type": "normal", "weight_kg": 10, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 10 } } ], "rest_seconds": 180 }, { "index": 3, "title": "Chest Fly (Dumbbell)", "notes": "BOTTOM-HALF DB FLYE\nLSRPE ~7\nWarm-Up Set #1 = ~50% of planned working weight\nWarm-Up Set #2 = ~70% of planned working weight\n\nAll reps and sets are to be performed in the bottom half of the ROM. Focus on feeling a deep stretch in your pecs at the bottom of each rep.\nhttps://youtu.be/qJzc-iHKGdg?si=GGd61Dr4uoDUI9b6", "exercise_template_id": "12017185", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 2, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 3, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "normal", "weight_kg": 4, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 10, "end": 12 } } ], "rest_seconds": 120 }, { "index": 4, "title": "Single Arm Lateral Raise (Cable)", "notes": "High-Cable Lateral Raise\nLSRPE ~7\nWarmup set, use ~60% of your planned working weight for ~6-10 reps (or until you feel warm and loose)\n\nFocus on squeezing your lateral delt to move the weight.\nhttps://youtu.be/MnMux3Wc0Ac?si=diOk1ZKwTwTa4Sx0", "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": 6, "end": 10 } }, { "index": 1, "type": "normal", "weight_kg": 5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 10, "end": 12 } } ], "rest_seconds": 120 }, { "index": 5, "title": "Overhead Triceps Extension (Cable)", "notes": "LSRPE ~7\nWarmup set, use ~60% of your planned working weight for ~6-10 reps (or until you feel warm and loose)\n\nOptionally pause for 0.5-1 second in the stretched aspect of each rep\nhttps://youtu.be/9_I1PqZAjdA?si=hLmz2aLH05YfsUTF", "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": 6, "end": 10 } }, { "index": 1, "type": "normal", "weight_kg": 10, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 10, "end": 12 } } ], "rest_seconds": 180 }, { "index": 6, "title": "Triceps Kickback (Cable)", "notes": "LSRPE ~7\nWarmup set, use ~60% of your planned working weight for ~6-10 reps (or until you feel warm and loose)\n\nThere are two ways you can do this: upright or bent over. Choose the one that feels more comfortable for you. The main thing is that when you're in the full squeeze, your shoulder should be positioned back behind your torso.\nhttps://youtu.be/oRxTKRtP8RE?si=S_C_5SZAal_SIFBq", "exercise_template_id": "EC3B69A3", "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": 6, "end": 10 } }, { "index": 1, "type": "normal", "weight_kg": 5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 12, "end": 15 } } ], "rest_seconds": 120 }, { "index": 7, "title": "Lying Leg Raise", "notes": "LSRPE ~7\nWarm-Up Set #1 = ~50% of planned working weight\nWarm-Up Set #2 = ~70% of planned working weight\n\nPerform these slowly, focus on keeping your lower back against the ground throughout the set\nhttps://youtu.be/w86Ph4iQgBM?si=IihE5X5en99z1H82", "exercise_template_id": "09C9F635", "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": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": null, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "normal", "weight_kg": null, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 10, "end": 20 } } ], "rest_seconds": 120 } ] }, { "id": "237be926-00fe-4e5d-a283-0cf9a3e2539d", "title": "Full Body", "folder_id": null, "updated_at": "2026-05-22T00:01:04.653Z", "created_at": "2025-10-22T21:19:19.406Z", "exercises": [ { "index": 0, "title": "Warm Up", "notes": "Light cardio of my choice (treadmill, stair climber, elliptical, bike, etc.)", "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": "Warm Up", "notes": "10 reps per side of ARM SWINGS\n10 reps per side of ARM CIRCLES\n10 reps per side of FRONT-TO-BACK LEG SWINGS\n10 reps per side of SIDE-TO-SIDE LEG SWINGS\n15 reps per side of CABLE EXTERNAL ROTATIONS", "exercise_template_id": "79EF4E4F", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": null, "reps": null, "distance_meters": null, "duration_seconds": 240, "custom_metric": null } ], "rest_seconds": 0 }, { "index": 2, "title": "Lying Leg Curl (Machine)", "notes": "Set the machine so that you get the biggest stretch possible at the bottom. Prevent your butt from popping up as you curl.\nSET 1: RIR 1, SET 2: RIR 0\nAlternatives: Seated Leg Curl, Nordic Ham Curl\nWarmup1: 50% de kgs de failure\nWarmup2: 70% de kgs de failure", "exercise_template_id": "B8127AD1", "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": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 30, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "normal", "weight_kg": 40, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 8 } }, { "index": 3, "type": "failure", "weight_kg": 40, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 8 } } ], "rest_seconds": 120 }, { "index": 3, "title": "Squat (Smith Machine)", "notes": "SET 1: RIR 3, SET 2: RIR 2\nAlternatives: Barbell Back Squat, Barbell Front Squat, Pendulum Squat, Hack Squat or Belt Squat.\nWarmup1: 45% de kgs de failure\nWarmup2: 60% de kgs de failure\nWarmup3: 75% de kgs de failure\nWarmup4: 85% de kgs de failure", "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": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 15, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "warmup", "weight_kg": 20, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 3, "end": 5 } }, { "index": 3, "type": "warmup", "weight_kg": 25, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 2, "end": 4 } }, { "index": 4, "type": "normal", "weight_kg": 35, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 8 } }, { "index": 5, "type": "failure", "weight_kg": 45, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 8 } } ], "rest_seconds": 300 }, { "index": 4, "title": "Incline Bench Press (Barbell)", "notes": "A 30° or 45° bench will work here. Pause for 1 second at the bottom of each rep while maintaining tension on the pecs.\nSET 1: RIR 2, SET 2: RIR 1\nAlternatives: Smith Machine Incline Press, DB Incline Press\nWarmup1: 45% de kgs de failure\nWarmup2: 60% de kgs de failure\nWarmup3: 75% de kgs de failure\nWarmup4: 85% de kgs de failure", "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": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 20, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "warmup", "weight_kg": 20, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 3, "end": 5 } }, { "index": 3, "type": "warmup", "weight_kg": 20, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 2, "end": 4 } }, { "index": 4, "type": "normal", "weight_kg": 22.5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 8 } }, { "index": 5, "type": "failure", "weight_kg": 25, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 8 } } ], "rest_seconds": 300 }, { "index": 5, "title": "Incline DB Y-Raise", "notes": "Use a 30° incline bench (back against the bench) and lift the weight up and out in a Y shape.\nSET 1: RIR 0, SET 2: N/A\nAlternatives: Cable Y-Raise, Machine Lateral Raise\nWarmup: 60% de kgs de failure (reps or until you feel loose and ready to lift)", "exercise_template_id": "afbbf3e8-66d9-4622-8b2e-55dfcdab16f1", "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": 6, "end": 10 } }, { "index": 1, "type": "failure", "weight_kg": 5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 10 } } ], "rest_seconds": 120 }, { "index": 6, "title": "Lat Pulldown (Cable)", "notes": "Control the negative and feel your lats pulling apart. Full ROM!\nSET 1: RIR 2, SET 2: 1\nAlternatives: Lat Pulldown (Wide Grip), 1-Arm Cable Pulldown\nWarmup1: 50% de kgs de failure\nWarmup2: 70% de kgs de failure", "exercise_template_id": "6A6C31A5", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 11, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 18, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "normal", "weight_kg": 25, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 8 } }, { "index": 3, "type": "failure", "weight_kg": 32, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 8 } } ], "rest_seconds": 180 }, { "index": 7, "title": "Seated Calf Raise", "notes": null, "exercise_template_id": "062AB91A", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 30, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 1, "type": "failure", "weight_kg": 40, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null } ], "rest_seconds": 120 } ] }, { "id": "7d0985ad-8808-493b-8ee0-83ec3e22adfb", "title": "Legs (Hypertrophy Focus)", "folder_id": null, "updated_at": "2026-05-22T00:01:09.021Z", "created_at": "2025-10-31T14:35:34.098Z", "exercises": [ { "index": 0, "title": "Warm Up", "notes": "10min Light cardio on treadmill, stairmaster, elliptical, bike, etc.\n10 r.p.s. Arm Swings\n10 r.p.s. Arm Circles\n10 r.p.s. Front-to-Back Leg Swings\n10 r.p.s. Side-to-Side Leg Swings\n15 r.p.s. Cable External Rotation", "exercise_template_id": "79EF4E4F", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": null, "reps": null, "distance_meters": null, "duration_seconds": 624, "custom_metric": null } ], "rest_seconds": 60 }, { "index": 1, "title": "Leg Press (Machine)", "notes": "LSRPE ~6\nWarm-Up Set #1 = ~45% of planned working weight\nWarm-Up Set #2 = ~65% of planned working weight\nWarm-Up Set #3 = ~85% of planned working weight\n\nFeet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding. Control the negative and do a slight pause at the bottom of each rep.\nhttps://youtu.be/1yKAQLVV_XI?si=G0wEZEbz8Kq9vFnF", "exercise_template_id": "C7973E0E", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 60, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 80, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "warmup", "weight_kg": 100, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 3, "end": 4 } }, { "index": 3, "type": "normal", "weight_kg": 120, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 10 } } ], "rest_seconds": 180 }, { "index": 2, "title": "Seated Leg Curl (Machine)", "notes": "LSRPE ~7\nWarm-Up Set #1 = ~50% of planned working weight\nWarm-Up Set #2 = ~70% of planned working weight\n\nLean forward over the machine to get a maximum stretch in your hamstrings.\nhttps://youtu.be/yv0aAY7M1mk?si=Z1Cx7ih-vWTSTqq-", "exercise_template_id": "11A123F3", "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": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 35, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "normal", "weight_kg": 50, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 10, "end": 12 } } ], "rest_seconds": 120 }, { "index": 3, "title": "Walking Lunge (Dumbbell)", "notes": "LSRPE ~6\nWarm-Up Set #1 = ~45% of planned working weight\nWarm-Up Set #2 = ~65% of planned working weight\nWarm-Up Set #3 = ~85% of planned working weight\n\nTake medium strides. Minimize contribution from the back leg\nhttps://youtu.be/BC_eDtrB-M4?si=j6tHLEbqdJRbGeTW", "exercise_template_id": "A733CC5B", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 10, "reps": null, "distance_meters": 10, "duration_seconds": null, "custom_metric": null }, { "index": 1, "type": "warmup", "weight_kg": 10, "reps": null, "distance_meters": 6, "duration_seconds": null, "custom_metric": null }, { "index": 2, "type": "warmup", "weight_kg": 15, "reps": null, "distance_meters": 4, "duration_seconds": null, "custom_metric": null }, { "index": 3, "type": "normal", "weight_kg": 20, "reps": null, "distance_meters": 10, "duration_seconds": null, "custom_metric": null } ], "rest_seconds": 180 }, { "index": 4, "title": "Hip Abduction (Machine)", "notes": "LSRPE ~7\nWarm-Up Set #1 = ~50% of planned working weight\nWarm-Up Set #2 = ~70% of planned working weight\n\nIf possible, use pads to increase the range of motion on the machine. Lean forward and grab onto the machine rails to stretch the glutes further.\nhttps://youtu.be/pozooPg6PBE?si=uVtC8JPKXvZKeVlE", "exercise_template_id": "F4B4C6EE", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 24, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 10 } }, { "index": 1, "type": "warmup", "weight_kg": 34, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 4, "end": 6 } }, { "index": 2, "type": "normal", "weight_kg": 49, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 10, "end": 12 } } ], "rest_seconds": 120 }, { "index": 5, "title": "Seated Calf Raise", "notes": null, "exercise_template_id": "062AB91A", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 25, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 1, "type": "warmup", "weight_kg": 35, "reps": 6, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 50, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null } ], "rest_seconds": 120 } ] } ]