[ { "id": "f3051fb9-6f03-440e-9320-cf8ea835fe52", "title": "Min-Max 4x D4 — Arms/Delts (W5)", "folder_id": 2826578, "updated_at": "2026-06-04T19:19:35.317Z", "created_at": "2026-05-07T02:54:48.813Z", "exercises": [ { "index": 0, "title": "Warm Up", "notes": "10 min cardio liviano + movilidad hombro/codo", "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, "rep_range": { "start": 1, "end": 1 } } ], "rest_seconds": 0 }, { "index": 1, "title": "Single Arm Curl (Cable)", "notes": "Single Arm Curl (Cable). W5: +0.5kg (8→8.5). Target 6-8 RIR 0-1. Si llegás a 8/8 limpio, W6 +1kg a 9.5kg.", "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": "Overhead Triceps Ext (Cable). W5: mantener 10kg. Push para 8-10/8-10 (la 2da cayó a 6 en W2). Si llegás a 8/8, W6 a 11kg.", "exercise_template_id": "B5EFBF9C", "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": 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": "Zottman Curl (DB). W5: +0.5kg (8→8.5). Top de 8-10. RIR 0-1. W6 buscar 9-10.", "exercise_template_id": "123EE239", "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": 10, "end": null } }, { "index": 1, "type": "normal", "weight_kg": 7.5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 10 } } ], "rest_seconds": 90 }, { "index": 4, "title": "Triceps Kickback (Dumbbell)", "notes": "Triceps Kickback (DB). W5: +0.5kg AMBAS (5.5/6.5 → 6/7). Top de rango confirmado en W2 (10/10 RIR 0.5).", "exercise_template_id": "6127A3AD", "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": 10, "end": null } }, { "index": 1, "type": "normal", "weight_kg": 6, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 10 } }, { "index": 2, "type": "normal", "weight_kg": 7.5, "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": "Seated Palms Up Wrist Curl. W5: +0.5/+0.5 (8/11 → 8.5/11.5). Top de 8-10 confirmado. W6 push 9-10.", "exercise_template_id": "1006DF48", "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": 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": 6, "title": "Bicep Curl (Dumbbell)", "notes": "Bicep Curl (DB). W5: +0.5kg (8→8.5). Top de 6-8 = RIR 0. W6 mantener si RPE >9.5.", "exercise_template_id": "37FCC2BB", "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": 10, "end": null } }, { "index": 1, "type": "normal", "weight_kg": 10, "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": 7, "end": null } } ], "rest_seconds": 90 }, { "index": 7, "title": "Dead Hang", "notes": "Dead Hang 30s + 30s. Opcional pre-D4.", "exercise_template_id": "B9380898", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": null, "reps": null, "distance_meters": null, "duration_seconds": 35, "custom_metric": null, "rep_range": { "start": 30, "end": 60 } }, { "index": 1, "type": "normal", "weight_kg": null, "reps": null, "distance_meters": null, "duration_seconds": 12, "custom_metric": null, "rep_range": { "start": 30, "end": 60 } } ], "rest_seconds": 90 }, { "index": 8, "title": "Seated Wrist Extension (Barbell)", "notes": "Seated Wrist Extension (BB). W5: +0.5kg (13.5→14). Top de 8-10 RIR 0.5 confirmado. W6 buscar 10/10.", "exercise_template_id": "9202CC23", "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": 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": "Lateral Raise (DB). W5: 7.5/6 → 7.5/7. Push para 8-10 en ambas. La 2da venía cayendo.", "exercise_template_id": "422B08F1", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 10, "end": null } }, { "index": 1, "type": "normal", "weight_kg": 7.5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 10 } }, { "index": 2, "type": "normal", "weight_kg": 7.5, "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": "Knee Raise Parallel Bars. W5: push para 12-15 reps. Si llegás a 15 limpio, W6 agregar lastre 2.5kg.", "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": 15 } }, { "index": 1, "type": "normal", "weight_kg": null, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 12, "end": 15 } } ], "rest_seconds": 90 } ] }, { "id": "d7b6da14-88c5-474e-b70a-4ae8c8a4cbb4", "title": "Min-Max 4x D3 — Lower (W5)", "folder_id": 2826578, "updated_at": "2026-06-03T21:28:50.897Z", "created_at": "2026-05-07T02:54:06.058Z", "exercises": [ { "index": 0, "title": "Leg Extension (Machine)", "notes": "W5: 2 work sets 8-10. RIR base W3: 0-1 (pegaste 10/9 en 70/75). W5 AGGRESSIVE: +5kg sobre 70, +7.5kg sobre 75. Asiento atrás, cadera contra respaldo, dedos del pie hacia arriba, sin levantar cadera. Parar si molesta rodilla.", "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": 70, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 10 } }, { "index": 2, "type": "normal", "weight_kg": 75, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 10 } } ], "rest_seconds": 150 }, { "index": 1, "title": "Romanian Deadlift (Barbell)", "notes": "W5: 2 work sets 6-8. RIR base W3: 60x3 fallaste, 50x4 backoff. CONSERVADOR: mantener 55/60 sin empujar más. Cadera atrás, rodillas blandas, barra cerca piernas, espalda neutra. Si lumbar molesta, parar.", "exercise_template_id": "2B4B7310", "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": 45, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": null } }, { "index": 2, "type": "normal", "weight_kg": 55, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 8 } }, { "index": 3, "type": "normal", "weight_kg": 60, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 8 } } ], "rest_seconds": 150 }, { "index": 2, "title": "Hip Thrust (Barbell)", "notes": "W5: 2 work sets 6-8. RIR base W3: 0/0 (70x8 solido). W5 AGGRESSIVE: +5/+5kg. Barra con foam, espalda alta en banco, mentón metido, empujar con gluteos sin hiperextender lumbar.", "exercise_template_id": "D57C2EC7", "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": 50, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": null } }, { "index": 2, "type": "normal", "weight_kg": 62.5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 8 } }, { "index": 3, "type": "normal", "weight_kg": 72.5, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 8 } } ], "rest_seconds": 180 }, { "index": 3, "title": "Hip Adduction (Machine)", "notes": "W5: 2 work sets 10. W3: 45/50. W5: +2.5/+2.5kg.", "exercise_template_id": "8BEBFED6", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 35, "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": 55, "reps": 8, "distance_meters": null, "duration_seconds": null, "custom_metric": null } ], "rest_seconds": 120 }, { "index": 4, "title": "Hip Abduction (Machine)", "notes": "W5: 2 work sets 10. W3: 40/50. W5: +5/+2.5kg.", "exercise_template_id": "F4B4C6EE", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 35, "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": 55, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null } ], "rest_seconds": 120 }, { "index": 5, "title": "Leg Press (Machine)", "notes": "W5: 1 work set 6-8. RIR base W3: 0 (100x8 top del rango). W5 AGGRESSIVE: +10kg (margen real). Pies medio/bajo para quad, profundidad sin levantar cadera. Si rodilla o cadera molesta, bajar ROM.", "exercise_template_id": "C7973E0E", "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": 70, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 10, "end": null } }, { "index": 2, "type": "normal", "weight_kg": 110, "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": "W5: 2 work sets 10. RIR base W3: 0 (100x10 facil). W5: +5/+5kg.", "exercise_template_id": "91237BDD", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 60, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 80, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 110, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null } ], "rest_seconds": 90 }, { "index": 7, "title": "Knee Raise Parallel Bars", "notes": "W5: 2 sets 8-12, controlado, sin balanceo. W3 pegaste 10/6, regular. W5: apuntar 12-12 con tempo controlado.", "exercise_template_id": "98237BA2", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": null, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 8, "end": 12 } }, { "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": 12, "end": null } } ], "rest_seconds": 90 } ] }, { "id": "2164feea-1b5f-4822-adb5-aec6e58cdf88", "title": "Min-Max 4x D2 — Upper (W5b)", "folder_id": 2826578, "updated_at": "2026-06-07T13:15:36.350Z", "created_at": "2026-05-07T02:54:05.613Z", "exercises": [ { "index": 0, "title": "Elliptical Trainer", "notes": "Calentamiento elíptica 10-12min, RPE 5-6. Sudar suave.", "exercise_template_id": "3303376C", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": null, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null } ], "rest_seconds": 0 }, { "index": 1, "title": "Lat Pulldown - Close Grip (Cable)", "notes": "Lat Pulldown Close — W5a: 55×8@8.5 / 55×10@10(falla). W5b: S1 +2.5 → 57.5×8 (target RIR 1.5), S2 sostengo 55×10 (no fallar, RIR 0-0.5). Codos pegados, sin impulso.", "exercise_template_id": "4E5257DE", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 25, "reps": 8, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 1, "type": "warmup", "weight_kg": 42, "reps": 6, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 57.5, "reps": 8, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 3, "type": "normal", "weight_kg": 55, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null } ], "rest_seconds": 180 }, { "index": 2, "title": "Seated Row (Machine)", "notes": "Seated Row — W5a: 55×10@9.5 / 55×10@9.5 (top). W5b: S1 +2.5 → 57.5×8 (target 8-9), S2 sostengo 55×10. Tirón al ombligo, pecho abierto.", "exercise_template_id": "1DF4A847", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 35, "reps": 8, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 1, "type": "warmup", "weight_kg": 42, "reps": 8, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 57.5, "reps": 8, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 3, "type": "normal", "weight_kg": 55, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null } ], "rest_seconds": 180 }, { "index": 3, "title": "Shrug (Dumbbell)", "notes": "Shrug — W5a: 20×10@8.5. W5b: +2.5 → 22.5×8-10 estricto, sin rebote, pausa 1s arriba.", "exercise_template_id": "ABEC557F", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 14, "reps": 12, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 22.5, "reps": 8, "distance_meters": null, "duration_seconds": null, "custom_metric": null } ], "rest_seconds": 90 }, { "index": 4, "title": "Chest Press (Machine)", "notes": "Chest Press — W5a: 40×8@9.5 / 40×8@10(falla). W5b: sostengo 40/40, objetivo 8-10 cada set, RIR ≥0.5. Si sale 10 limpio, S2 = 42.5 W6.", "exercise_template_id": "7EB3F7C3", "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": 32, "reps": 10, "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 }, { "index": 3, "type": "normal", "weight_kg": 40, "reps": 8, "distance_meters": null, "duration_seconds": null, "custom_metric": null } ], "rest_seconds": 180 }, { "index": 5, "title": "Single Arm Lateral Raise (Cable)", "notes": "Lateral Raise — W5a: 5×8@10 / 5×6@10 (ambas a falla). W5b: REGRESIÓN a 2.5kg, 2 sets de 10-12 estrictos, sin impulso. Re-subir a 5kg en W6.", "exercise_template_id": "DE68C825", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 2, "reps": 12, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 2.5, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 2.5, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null } ], "rest_seconds": 90 }, { "index": 6, "title": "Decline Crunch", "notes": "Decline Crunch — W5a: 10@9 / 7@10 (S2 cayó). W5b: sostengo 10-12 cada set, control ROM completo, sin tirones de cuello.", "exercise_template_id": "BC10A922", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": null, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": null, "reps": 12, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": null, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null } ], "rest_seconds": 90 }, { "index": 7, "title": "Face Pull", "notes": "Face Pull — W5a: 12.5×10@7 / 15×10@7.5 (RPE bajo, queda margen). W5b: S1 sube a 15, S2 sube a 17.5. Target 8-10, codos altos.", "exercise_template_id": "BE640BA0", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 10, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 15, "reps": 8, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 17.5, "reps": 8, "distance_meters": null, "duration_seconds": null, "custom_metric": null } ], "rest_seconds": 90 }, { "index": 8, "title": "Knee Raise Parallel Bars", "notes": "Knee Raise — W5a: 10/10@10 (falla). W5b: sostengo 10-12 por set, control ROM completo, sin balanceo. Push 12.", "exercise_template_id": "98237BA2", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": null, "reps": 12, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": null, "reps": 12, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": null, "reps": 12, "distance_meters": null, "duration_seconds": null, "custom_metric": null } ], "rest_seconds": 90 } ] }, { "id": "78e21872-61ae-46ac-b1e8-91fcdd488d9d", "title": "Min-Max 4x D1 — Full Body (W5)", "folder_id": 2826578, "updated_at": "2026-06-06T16:34:11.938Z", "created_at": "2026-05-07T02:54:05.180Z", "exercises": [ { "index": 0, "title": "Warm Up", "notes": "Calentamiento general 5-10min: elíptica o caminata suave", "exercise_template_id": "79EF4E4F", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": null, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null } ], "rest_seconds": 0 }, { "index": 1, "title": "Lying Leg Curl (Machine)", "notes": "Leg Curl — W4: 45×8@7, 60×8@9.5. W5: +2.5kg S1, sostengo S2.", "exercise_template_id": "B8127AD1", "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": "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": 62.5, "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": "Squat Smith — W4: 30×8@9.5, 32.5×6@9.5. W5: sostengo 32.5kg, target 6-8. Profundidad y control. NO fallar.", "exercise_template_id": "DDCC3821", "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": 17.5, "reps": 8, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 32.5, "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": "Incline Bench — W4: 30×10@9, 35×5@10 (falla). W5: S1 sube a 32.5, S2 REGRESIÓN a 32.5. Pausa 1s abajo, target 6-8.", "exercise_template_id": "50DFDFAB", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 22.5, "reps": 10, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 1, "type": "warmup", "weight_kg": 25, "reps": 8, "distance_meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 32.5, "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": 4, "title": "Incline DB Y-Raise", "notes": "Y-Raise — W4: 5×8@10 (sin terminar). W5: sostengo 5kg, target 8-10 con control. Sin impulso.", "exercise_template_id": "afbbf3e8-66d9-4622-8b2e-55dfcdab16f1", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 5, "reps": 5, "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 } } ], "rest_seconds": 90 }, { "index": 5, "title": "Lat Pulldown (Cable)", "notes": "Lat Pulldown — W4: 45×8@8, 55×6@10 (falla). W5: S1 sube a 50, S2 REGRESIÓN a 50. Apunta a 8 reps en S2.", "exercise_template_id": "6A6C31A5", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 35, "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": 6, "end": 8 } }, { "index": 2, "type": "normal", "weight_kg": 50, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 6, "end": 8 } } ], "rest_seconds": 150 }, { "index": 6, "title": "Calf Press (Machine)", "notes": "Calf Press — W4: 120×10@9.5. W5: +5kg a 125kg, target 10-12.", "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": 125, "reps": null, "distance_meters": null, "duration_seconds": null, "custom_metric": null, "rep_range": { "start": 10, "end": 12 } } ], "rest_seconds": 90 }, { "index": 7, "title": "Knee Raise Parallel Bars", "notes": "Knee Raise — W4: 12,12,7@10 (no completó S3). W5: 2 sets de 10-12 con control. Sin balanceo.", "exercise_template_id": "98237BA2", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": null, "reps": 12, "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": 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 } ] }, { "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": "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": "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": "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 } ] } ]