[ { "id": "078903cd-4190-4b27-b9c9-bdcf93aef72f", "title": "Min-Max 4x D1 — Full Body (W5)", "routine_id": null, "description": "Logged from Fitbit Sense 2", "start_time": "2026-06-06T16:50:05+00:00", "end_time": "2026-06-06T18:32:14+00:00", "updated_at": "2026-06-08T03:06:14.450Z", "created_at": "2026-06-06T18:29:42.477Z", "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": 600, "rpe": null, "custom_metric": null } ] }, { "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, "rpe": 6, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 50, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 8, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 65, "reps": 4, "distance_meters": null, "duration_seconds": null, "rpe": 10, "custom_metric": null } ] }, { "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": 20, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 7, "custom_metric": null }, { "index": 1, "type": "warmup", "weight_kg": 25, "reps": 8, "distance_meters": null, "duration_seconds": null, "rpe": 7.5, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 32.5, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 9, "custom_metric": null }, { "index": 3, "type": "normal", "weight_kg": 35, "reps": 8, "distance_meters": null, "duration_seconds": null, "rpe": 8.5, "custom_metric": null } ] }, { "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": 25, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 7, "custom_metric": null }, { "index": 1, "type": "warmup", "weight_kg": 27.5, "reps": 9, "distance_meters": null, "duration_seconds": null, "rpe": 7, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 32.5, "reps": 8, "distance_meters": null, "duration_seconds": null, "rpe": 7.5, "custom_metric": null }, { "index": 3, "type": "normal", "weight_kg": 35, "reps": 8, "distance_meters": null, "duration_seconds": null, "rpe": 8.5, "custom_metric": null } ] }, { "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": 10, "distance_meters": null, "duration_seconds": null, "rpe": 8, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 5, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 8, "custom_metric": null } ] }, { "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": 39, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 7, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 52, "reps": 8, "distance_meters": null, "duration_seconds": null, "rpe": 9, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 52, "reps": 8, "distance_meters": null, "duration_seconds": null, "rpe": 9.5, "custom_metric": null } ] }, { "index": 6, "title": "Seated Calf Raise", "notes": "", "exercise_template_id": "062AB91A", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 30, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 6, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 50, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 7.5, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 60, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 9.5, "custom_metric": null } ] }, { "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": 15, "distance_meters": null, "duration_seconds": null, "rpe": 7.5, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": null, "reps": 15, "distance_meters": null, "duration_seconds": null, "rpe": 8.5, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": null, "reps": 15, "distance_meters": null, "duration_seconds": null, "rpe": 9, "custom_metric": null } ] } ] }, { "id": "e384d728-fda6-45cd-bea2-21a6702c9706", "title": "Min-Max 4x D4 — Arms/Delts (W5)", "routine_id": "f3051fb9-6f03-440e-9320-cf8ea835fe52", "description": "", "start_time": "2026-06-04T17:36:12+00:00", "end_time": "2026-06-04T19:19:32+00:00", "updated_at": "2026-06-04T19:19:36.040Z", "created_at": "2026-06-04T19:19:36.040Z", "exercises": [ { "index": 0, "title": "Warm Up", "notes": "", "exercise_template_id": "79EF4E4F", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": null, "reps": null, "distance_meters": null, "duration_seconds": 600, "rpe": null, "custom_metric": null } ] }, { "index": 1, "title": "Single Arm Curl (Cable)", "notes": "", "exercise_template_id": "B33B526E", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 2.5, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 6, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 7.5, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 10, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 7.5, "reps": 8, "distance_meters": null, "duration_seconds": null, "rpe": 10, "custom_metric": null } ] }, { "index": 2, "title": "Overhead Triceps Extension (Cable)", "notes": "", "exercise_template_id": "B5EFBF9C", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 7.5, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 7, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 10, "reps": 8, "distance_meters": null, "duration_seconds": null, "rpe": 8, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 10, "reps": 8, "distance_meters": null, "duration_seconds": null, "rpe": 9, "custom_metric": null } ] }, { "index": 3, "title": "Zottman Curl (Dumbbell)", "notes": "", "exercise_template_id": "123EE239", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 7.5, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 10, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 7.5, "reps": 9, "distance_meters": null, "duration_seconds": null, "rpe": 10, "custom_metric": null } ] }, { "index": 4, "title": "Triceps Kickback (Dumbbell)", "notes": "", "exercise_template_id": "6127A3AD", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 3, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 6, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 6, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 7.5, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 7.5, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 9.5, "custom_metric": null } ] }, { "index": 5, "title": "Seated Palms Up Wrist Curl", "notes": "Por alguna razón me hace doler mucho el antebrazo derecho. Tanto set 1 como 2 tuve q parar en la rep 9 porque no podía más del dolor.", "exercise_template_id": "1006DF48", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 7.5, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 7, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 10, "reps": 9, "distance_meters": null, "duration_seconds": null, "rpe": 10, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 10, "reps": 9, "distance_meters": null, "duration_seconds": null, "rpe": 10, "custom_metric": null } ] }, { "index": 6, "title": "Bicep Curl (Dumbbell)", "notes": "Me quise pasar de vivo subiendo de 7.5 a 10 y pasé vergüenza. Agregué un set en compensación.", "exercise_template_id": "37FCC2BB", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 7.5, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 9, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 10, "reps": 3, "distance_meters": null, "duration_seconds": null, "rpe": 10, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 7.5, "reps": 7, "distance_meters": null, "duration_seconds": null, "rpe": 10, "custom_metric": null } ] }, { "index": 7, "title": "Dead Hang", "notes": "El primer deadhang bien. El segundo me dejó las manos hechas mierda, no pude sostenerme más.", "exercise_template_id": "B9380898", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": null, "reps": null, "distance_meters": null, "duration_seconds": 35, "rpe": null, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": null, "reps": null, "distance_meters": null, "duration_seconds": 12, "rpe": null, "custom_metric": null } ] }, { "index": 8, "title": "Seated Wrist Extension (Barbell)", "notes": "Hice todos los set con 12.5 por que sino saltaba de una a 15. No hay muchos intermedios. Van de 2.5 en 2.5. Ya en la 8va repe no podía más en el 1er set. En el segundo set llegue al fallo con 7!", "exercise_template_id": "9202CC23", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 12.5, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 7.5, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 12.5, "reps": 8, "distance_meters": null, "duration_seconds": null, "rpe": 10, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 12.5, "reps": 7, "distance_meters": null, "duration_seconds": null, "rpe": 10, "custom_metric": null } ] }, { "index": 9, "title": "Lateral Raise (Dumbbell)", "notes": "", "exercise_template_id": "422B08F1", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 5, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 7, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 7.5, "reps": 8, "distance_meters": null, "duration_seconds": null, "rpe": 10, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 7.5, "reps": 8, "distance_meters": null, "duration_seconds": null, "rpe": 10, "custom_metric": null } ] }, { "index": 10, "title": "Knee Raise Parallel Bars", "notes": "", "exercise_template_id": "98237BA2", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": null, "reps": 20, "distance_meters": null, "duration_seconds": null, "rpe": 8.5, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": null, "reps": 18, "distance_meters": null, "duration_seconds": null, "rpe": 9, "custom_metric": null } ] } ] }, { "id": "2b26b77d-db64-45cc-a2e1-7dc9d6a601cf", "title": "Min-Max 4x D3 — Lower (W5)", "routine_id": "d7b6da14-88c5-474e-b70a-4ae8c8a4cbb4", "description": "", "start_time": "2026-06-03T18:51:18+00:00", "end_time": "2026-06-03T20:41:21+00:00", "updated_at": "2026-06-03T21:28:51.251Z", "created_at": "2026-06-03T21:28:51.251Z", "exercises": [ { "index": 0, "title": "Leg Extension (Machine)", "notes": "", "exercise_template_id": "75A4F6C4", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 40, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 7.5, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 70, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 8.5, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 75, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 9.5, "custom_metric": null } ] }, { "index": 1, "title": "Romanian Deadlift (Barbell)", "notes": "", "exercise_template_id": "2B4B7310", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 40, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 7.5, "custom_metric": null }, { "index": 1, "type": "warmup", "weight_kg": 45, "reps": 8, "distance_meters": null, "duration_seconds": null, "rpe": 8, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 55, "reps": 8, "distance_meters": null, "duration_seconds": null, "rpe": 9, "custom_metric": null }, { "index": 3, "type": "normal", "weight_kg": 60, "reps": 8, "distance_meters": null, "duration_seconds": null, "rpe": 9.5, "custom_metric": null } ] }, { "index": 2, "title": "Hip Thrust (Barbell)", "notes": "", "exercise_template_id": "D57C2EC7", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 40, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 7, "custom_metric": null }, { "index": 1, "type": "warmup", "weight_kg": 50, "reps": 8, "distance_meters": null, "duration_seconds": null, "rpe": 8, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 62.5, "reps": 8, "distance_meters": null, "duration_seconds": null, "rpe": 9, "custom_metric": null }, { "index": 3, "type": "normal", "weight_kg": 72.5, "reps": 8, "distance_meters": null, "duration_seconds": null, "rpe": 9, "custom_metric": null } ] }, { "index": 3, "title": "Hip Adduction (Machine)", "notes": "", "exercise_template_id": "8BEBFED6", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 35, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 7, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 50, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 7.5, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 55, "reps": 8, "distance_meters": null, "duration_seconds": null, "rpe": 9.5, "custom_metric": null } ] }, { "index": 4, "title": "Hip Abduction (Machine)", "notes": "", "exercise_template_id": "F4B4C6EE", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 35, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 6, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 50, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 7, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 55, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 8, "custom_metric": null } ] }, { "index": 5, "title": "Leg Press (Machine)", "notes": "", "exercise_template_id": "C7973E0E", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 50, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 6, "custom_metric": null }, { "index": 1, "type": "warmup", "weight_kg": 70, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 7, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 110, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 8, "custom_metric": null } ] }, { "index": 6, "title": "Calf Press (Machine)", "notes": "", "exercise_template_id": "91237BDD", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 60, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 6, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 80, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 7.5, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 110, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 8.5, "custom_metric": null } ] }, { "index": 7, "title": "Knee Raise Parallel Bars", "notes": "", "exercise_template_id": "98237BA2", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": null, "reps": 15, "distance_meters": null, "duration_seconds": null, "rpe": 9.5, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": null, "reps": 15, "distance_meters": null, "duration_seconds": null, "rpe": 9, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": null, "reps": 12, "distance_meters": null, "duration_seconds": null, "rpe": 9, "custom_metric": null } ] } ] }, { "id": "eefa5e1e-b030-4870-97b8-ae77d4e962a2", "title": "Min-Max 4x D2 — Upper (W5)", "routine_id": "2164feea-1b5f-4822-adb5-aec6e58cdf88", "description": "", "start_time": "2026-06-02T18:46:06+00:00", "end_time": "2026-06-02T20:28:14+00:00", "updated_at": "2026-06-02T20:28:19.160Z", "created_at": "2026-06-02T20:28:19.160Z", "exercises": [ { "index": 0, "title": "Elliptical Trainer", "notes": "", "exercise_template_id": "3303376C", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": null, "reps": null, "distance_meters": 0, "duration_seconds": 720, "rpe": null, "custom_metric": null } ] }, { "index": 1, "title": "Lat Pulldown - Close Grip (Cable)", "notes": "", "exercise_template_id": "4E5257DE", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 25, "reps": 8, "distance_meters": null, "duration_seconds": null, "rpe": 6, "custom_metric": null }, { "index": 1, "type": "warmup", "weight_kg": 40, "reps": 6, "distance_meters": null, "duration_seconds": null, "rpe": 6, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 55, "reps": 8, "distance_meters": null, "duration_seconds": null, "rpe": 8.5, "custom_metric": null }, { "index": 3, "type": "normal", "weight_kg": 55, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 10, "custom_metric": null } ] }, { "index": 2, "title": "Seated Row (Machine)", "notes": "", "exercise_template_id": "1DF4A847", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 35, "reps": 8, "distance_meters": null, "duration_seconds": null, "rpe": 6, "custom_metric": null }, { "index": 1, "type": "warmup", "weight_kg": 40, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 6, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 55, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 9.5, "custom_metric": null }, { "index": 3, "type": "normal", "weight_kg": 55, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 9.5, "custom_metric": null } ] }, { "index": 3, "title": "Shrug (Dumbbell)", "notes": "", "exercise_template_id": "ABEC557F", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 12, "reps": 12, "distance_meters": null, "duration_seconds": null, "rpe": 7, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 20, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 8.5, "custom_metric": null } ] }, { "index": 4, "title": "Chest Press (Machine)", "notes": "", "exercise_template_id": "7EB3F7C3", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 25, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 7, "custom_metric": null }, { "index": 1, "type": "warmup", "weight_kg": 30, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 7.5, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 40, "reps": 8, "distance_meters": null, "duration_seconds": null, "rpe": 9.5, "custom_metric": null }, { "index": 3, "type": "normal", "weight_kg": 40, "reps": 8, "distance_meters": null, "duration_seconds": null, "rpe": 10, "custom_metric": null } ] }, { "index": 5, "title": "Single Arm Lateral Raise (Cable)", "notes": "", "exercise_template_id": "DE68C825", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 2.5, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 7, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 5, "reps": 8, "distance_meters": null, "duration_seconds": null, "rpe": 10, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 5, "reps": 6, "distance_meters": null, "duration_seconds": null, "rpe": 10, "custom_metric": null } ] }, { "index": 6, "title": "Decline Crunch", "notes": "", "exercise_template_id": "BC10A922", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": null, "reps": 9, "distance_meters": null, "duration_seconds": null, "rpe": 8.5, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": null, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 9, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": null, "reps": 7, "distance_meters": null, "duration_seconds": null, "rpe": 10, "custom_metric": null } ] }, { "index": 7, "title": "Face Pull", "notes": "", "exercise_template_id": "BE640BA0", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 10, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 6, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 12.5, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 7, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 15, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 7.5, "custom_metric": null } ] }, { "index": 8, "title": "Knee Raise Parallel Bars", "notes": "", "exercise_template_id": "98237BA2", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": null, "reps": 15, "distance_meters": null, "duration_seconds": null, "rpe": 9, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": null, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 10, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": null, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 10, "custom_metric": null } ] } ] }, { "id": "a75ae981-41af-483b-b577-72ee2a82e7bd", "title": "Min-Max 4x D1 — Full Body (W4)", "routine_id": "78e21872-61ae-46ac-b1e8-91fcdd488d9d", "description": "", "start_time": "2026-05-30T18:09:02+00:00", "end_time": "2026-05-30T19:44:55+00:00", "updated_at": "2026-05-30T19:44:58.265Z", "created_at": "2026-05-30T19:44:58.265Z", "exercises": [ { "index": 0, "title": "Warm Up", "notes": "", "exercise_template_id": "79EF4E4F", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": null, "reps": null, "distance_meters": null, "duration_seconds": 600, "rpe": null, "custom_metric": null } ] }, { "index": 1, "title": "Lying Leg Curl (Machine)", "notes": "", "exercise_template_id": "B8127AD1", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 30, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 6, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 45, "reps": 8, "distance_meters": null, "duration_seconds": null, "rpe": 7, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 60, "reps": 8, "distance_meters": null, "duration_seconds": null, "rpe": 9.5, "custom_metric": null } ] }, { "index": 2, "title": "Squat (Smith Machine)", "notes": "", "exercise_template_id": "DDCC3821", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 15, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 7.5, "custom_metric": null }, { "index": 1, "type": "warmup", "weight_kg": 17.5, "reps": 8, "distance_meters": null, "duration_seconds": null, "rpe": 8, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 30, "reps": 8, "distance_meters": null, "duration_seconds": null, "rpe": 9.5, "custom_metric": null }, { "index": 3, "type": "normal", "weight_kg": 32.5, "reps": 6, "distance_meters": null, "duration_seconds": null, "rpe": 9.5, "custom_metric": null } ] }, { "index": 3, "title": "Incline Bench Press (Barbell)", "notes": "", "exercise_template_id": "50DFDFAB", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 22.5, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 7, "custom_metric": null }, { "index": 1, "type": "warmup", "weight_kg": 25, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 7.5, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 30, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 9, "custom_metric": null }, { "index": 3, "type": "normal", "weight_kg": 35, "reps": 5, "distance_meters": null, "duration_seconds": null, "rpe": 10, "custom_metric": null } ] }, { "index": 4, "title": "Incline DB Y-Raise", "notes": "", "exercise_template_id": "afbbf3e8-66d9-4622-8b2e-55dfcdab16f1", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 5, "reps": 8, "distance_meters": null, "duration_seconds": null, "rpe": 10, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 5, "reps": 8, "distance_meters": null, "duration_seconds": null, "rpe": 10, "custom_metric": null } ] }, { "index": 5, "title": "Lat Pulldown (Cable)", "notes": "", "exercise_template_id": "6A6C31A5", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 35, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 7, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 45, "reps": 8, "distance_meters": null, "duration_seconds": null, "rpe": 8, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 55, "reps": 6, "distance_meters": null, "duration_seconds": null, "rpe": 10, "custom_metric": null } ] }, { "index": 6, "title": "Calf Press (Machine)", "notes": "", "exercise_template_id": "91237BDD", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 80, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 7.5, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 120, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 9.5, "custom_metric": null } ] }, { "index": 7, "title": "Knee Raise Parallel Bars", "notes": "", "exercise_template_id": "98237BA2", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": null, "reps": 12, "distance_meters": null, "duration_seconds": null, "rpe": 10, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": null, "reps": 12, "distance_meters": null, "duration_seconds": null, "rpe": 10, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": null, "reps": 7, "distance_meters": null, "duration_seconds": null, "rpe": 10, "custom_metric": null } ] } ] } ]