{
  "id": "78e21872-61ae-46ac-b1e8-91fcdd488d9d",
  "title": "Min-Max 4x D1 — Full Body (W4)",
  "folder_id": 2826578,
  "updated_at": "2026-05-30T19:44:57.760Z",
  "created_at": "2026-05-07T02:54:05.180Z",
  "exercises": [
    {
      "index": 0,
      "title": "Warm Up",
      "notes": "W4: 5-10 min cardio liviano. No agotarse.",
      "exercise_template_id": "79EF4E4F",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "normal",
          "weight_kg": null,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": 600,
          "custom_metric": null
        }
      ],
      "rest_seconds": 0
    },
    {
      "index": 1,
      "title": "Lying Leg Curl (Machine)",
      "notes": "W4: 2 work sets 6-8, RIR 0-1. S1 sube a 47.5 (W3 45×8 @8 → RIR 2). S2 mantiene 55 (W3 55×8 @9.5 → construir limpio). Cadera pegada, negativa controlada.",
      "exercise_template_id": "B8127AD1",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 30,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 10,
            "end": null
          }
        },
        {
          "index": 1,
          "type": "normal",
          "weight_kg": 45,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 6,
            "end": 8
          }
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 60,
          "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": "W4: 2 work sets 6-8. Sostener 30/32.5 (W3 30×8 @9, 32.5×8 @10). Priorizar reps limpias sobre carga. Si S2 sale 8 limpio @≤9.5, próxima subimos.",
      "exercise_template_id": "DDCC3821",
      "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": 10,
            "end": null
          }
        },
        {
          "index": 1,
          "type": "warmup",
          "weight_kg": 17.5,
          "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": 32.5,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 6,
            "end": 8
          }
        }
      ],
      "rest_seconds": 210
    },
    {
      "index": 3,
      "title": "Incline Bench Press (Barbell)",
      "notes": "W4: +2.5 ambos sets (W3 27.5×8 @7.5, 30×8 @8 — buen buffer RIR). Pausa 1s abajo, tensión en pecho. 30×6-8, 32.5×6-8.",
      "exercise_template_id": "50DFDFAB",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 22.5,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": null
          }
        },
        {
          "index": 1,
          "type": "warmup",
          "weight_kg": 25,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "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": 35,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 6,
            "end": 8
          }
        }
      ],
      "rest_seconds": 210
    },
    {
      "index": 4,
      "title": "Incline DB Y-Raise",
      "notes": "W4: Sostener 5kg (W3 5×8 @10). Push para 9-10 reps limpios. Si 10 limpio, próxima 7.5kg.",
      "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": 5,
            "end": 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
          }
        }
      ],
      "rest_seconds": 90
    },
    {
      "index": 5,
      "title": "Lat Pulldown (Cable)",
      "notes": "W4: +2.5 S1 (W3 40×8 @7 → fácil). S2 mantiene 55 (W3 55×8 @8.5). Controlar negativa y ROM completo.",
      "exercise_template_id": "6A6C31A5",
      "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": 45,
          "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": 150
    },
    {
      "index": 6,
      "title": "Calf Press (Machine)",
      "notes": null,
      "exercise_template_id": "91237BDD",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 80,
          "reps": 10,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 1,
          "type": "normal",
          "weight_kg": 120,
          "reps": 10,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        }
      ],
      "rest_seconds": 90
    },
    {
      "index": 7,
      "title": "Knee Raise Parallel Bars",
      "notes": "W4: Extra tuyo. 2 sets 8-12, controlado. Empujar S1 de 10 a 12 (W3 S1=10 @8.5). Cortar si molesta.",
      "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": 10,
            "end": 12
          }
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": null,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 10,
            "end": 12
          }
        }
      ],
      "rest_seconds": 90
    }
  ]
}