{"id":"f01","code":"F01","name":"Fuerza · Principiante","discipline":"fuerza","experience":"beginner","sport":null,"schemaVersion":2,"status":"francisco-reference","review":{"state":"source-provided","authoredBy":"Francisco Martin","reviewedBy":null,"date":"2026-11-06"},"description":"Aprender sentadilla, press banca, press militar, peso muerto y remo   con barra, y subir carga cada sesión mientras sea posible   (progresión lineal).","eligibility":"- Menos de 1 año de entrenamiento de fuerza con barra, o nunca hizo\n  los básicos con técnica supervisada.\n- Puede hacer una sentadilla goblet y una bisagra de cadera sin dolor.","purpose":"- Aprender sentadilla, press banca, press militar, peso muerto y remo\n  con barra, y subir carga cada sesión mientras sea posible\n  (progresión lineal).","equipment":["- Rack con barra olímpica y discos (ideal discos de 1,25 kg),\n  banco plano, barra de dominadas o jalón."],"limitations":["Conversión de la fuente proporcionada; Francisco Martin no ha aprobado personalmente esta conversión.","Imprescindible: ejercicios 1 y 2 de cada entrenamiento; peso muerto en B.\nImportante: remo (A) y dominadas (B).\nOpcional: plancha y face pull.\nRecorte: primero accesorios; nunca los básicos.\nSi solo puede 2 días: A y B, y subir carga una sesión por semana menos.","- Si la sentadilla con barra todavía no sale: 2-4 semanas de\n  sentadilla goblet 3 x 8 y sentadilla al cajón con barra.\n- Si el peso muerto desde el piso no sale con espalda neutra: desde\n  bloques o trap bar.\n- Sin barra de dominadas: jalón al pecho.\n- Duración mínima viable: 40' (los 3 básicos del día).\n- No se cambia: 3 x 5 en básicos, alternancia A/B, 48 h entre sesiones."],"cycleWeeks":2,"periodization":"- Cada sesión, si completó todas las series y reps con buena técnica:\n  · Sentadilla y peso muerto: +2,5 a 5 kg.\n  · Press banca, press militar y remo: +1 a 2,5 kg.\n- Si no completa las reps: repetir el mismo peso la próxima sesión.\n- Si falla 3 sesiones seguidas con el mismo peso: bajar 10% y volver\n  a subir (reseteo).\n- Peso muerto: subir de a 5 kg mientras la técnica no se rompa.\n- Semana de descarga: cada 6-8 semanas o tras 2 reseteos del mismo\n  ejercicio (3 x 5 al 80%).\n\nCuándo pasar a F02\n- Cuando ya no puede subir carga sesión a sesión en 2 o más básicos\n  (2 reseteos en el mismo ejercicio), o tras ~3-6 meses.","progression":{"entry":"- Menos de 1 año de entrenamiento de fuerza con barra, o nunca hizo\n  los básicos con técnica supervisada.\n- Puede hacer una sentadilla goblet y una bisagra de cadera sin dolor.","advance":"- Cada sesión, si completó todas las series y reps con buena técnica:\n  · Sentadilla y peso muerto: +2,5 a 5 kg.\n  · Press banca, press militar y remo: +1 a 2,5 kg.\n- Si no completa las reps: repetir el mismo peso la próxima sesión.\n- Si falla 3 sesiones seguidas con el mismo peso: bajar 10% y volver\n  a subir (reseteo).\n- Peso muerto: subir de a 5 kg mientras la técnica no se rompa.\n- Semana de descarga: cada 6-8 semanas o tras 2 reseteos del mismo\n  ejercicio (3 x 5 al 80%).\n\nCuándo pasar a F02\n- Cuando ya no puede subir carga sesión a sesión en 2 o más básicos\n  (2 reseteos en el mismo ejercicio), o tras ~3-6 meses.","deload":"- Cada sesión, si completó todas las series y reps con buena técnica:\n  · Sentadilla y peso muerto: +2,5 a 5 kg.\n  · Press banca, press militar y remo: +1 a 2,5 kg.\n- Si no completa las reps: repetir el mismo peso la próxima sesión.\n- Si falla 3 sesiones seguidas con el mismo peso: bajar 10% y volver\n  a subir (reseteo).\n- Peso muerto: subir de a 5 kg mientras la técnica no se rompa.\n- Semana de descarga: cada 6-8 semanas o tras 2 reseteos del mismo\n  ejercicio (3 x 5 al 80%).\n\nCuándo pasar a F02\n- Cuando ya no puede subir carga sesión a sesión en 2 o más básicos\n  (2 reseteos en el mismo ejercicio), o tras ~3-6 meses.","stop":"Experiencia mínima (criterio principal)\n- Menos de 1 año de entrenamiento de fuerza con barra, o nunca hizo\n  los básicos con técnica supervisada.\n- Puede hacer una sentadilla goblet y una bisagra de cadera sin dolor."},"adaptationRules":{"automatic":[],"manual":["3 sesiones · alternando entrenamiento A y B\n\nSemana impar: Lunes A · Miércoles B · Viernes A\nSemana par:   Lunes B · Miércoles A · Viernes B\nMartes, jueves, sábado y domingo: descanso.\n\nRegla: siempre un día libre entre sesiones (48 h).","Imprescindible: ejercicios 1 y 2 de cada entrenamiento; peso muerto en B.\nImportante: remo (A) y dominadas (B).\nOpcional: plancha y face pull.\nRecorte: primero accesorios; nunca los básicos.\nSi solo puede 2 días: A y B, y subir carga una sesión por semana menos.","- Si la sentadilla con barra todavía no sale: 2-4 semanas de\n  sentadilla goblet 3 x 8 y sentadilla al cajón con barra.\n- Si el peso muerto desde el piso no sale con espalda neutra: desde\n  bloques o trap bar.\n- Sin barra de dominadas: jalón al pecho.\n- Duración mínima viable: 40' (los 3 básicos del día).\n- No se cambia: 3 x 5 en básicos, alternancia A/B, 48 h entre sesiones."],"forbidden":["- No se cambia: 3 x 5 en básicos, alternancia A/B, 48 h entre sesiones."]},"exerciseAlternatives":[],"sourceIds":[],"sourceDocument":{"filename":"F01_Fuerza_principiante.txt","text":"==========================================================\nF01 · FUERZA PRINCIPIANTE\nFrancisco Martín · Biblioteca de plantillas v1\n==========================================================\n\nNotación\n- Nombre del ejercicio en castellano [TH: nombre en TrainHeroic].\n- RPE = esfuerzo percibido 1-10 (RPE 8 = quedan 2 reps).\n- Duración máxima de cada sesión: 60 minutos.\n\n\n----------------------------------------------------------\n1. PERFIL\n----------------------------------------------------------\nExperiencia mínima (criterio principal)\n- Menos de 1 año de entrenamiento de fuerza con barra, o nunca hizo\n  los básicos con técnica supervisada.\n- Puede hacer una sentadilla goblet y una bisagra de cadera sin dolor.\n\nMarcas orientativas (NO excluyentes)\n- Sentadilla menor a 1 x peso corporal · Peso muerto menor a 1,25 x PC.\n\nObjetivo\n- Aprender sentadilla, press banca, press militar, peso muerto y remo\n  con barra, y subir carga cada sesión mientras sea posible\n  (progresión lineal).\n\nQué lo distingue de F02\n- F01: 3 días full body, progresión lineal sesión a sesión.\n- F02: 4 días upper/lower con ondulación semanal por RPE.\n\nEquipamiento necesario\n- Rack con barra olímpica y discos (ideal discos de 1,25 kg),\n  banco plano, barra de dominadas o jalón.\n\n\n----------------------------------------------------------\n2. CALENDARIO\n----------------------------------------------------------\n3 sesiones · alternando entrenamiento A y B\n\nSemana impar: Lunes A · Miércoles B · Viernes A\nSemana par:   Lunes B · Miércoles A · Viernes B\nMartes, jueves, sábado y domingo: descanso.\n\nRegla: siempre un día libre entre sesiones (48 h).\n\n\n----------------------------------------------------------\n3. SESIONES\n----------------------------------------------------------\nCalentamiento (10'):\n- 3' de bici o remo suave.\n- Movilidad: sentadilla profunda con pausa 2 x 5, bisagra con palo\n  2 x 8, rotaciones de hombro con banda 2 x 10.\n- Aproximaciones del primer ejercicio: barra sola x 10, 40% x 5,\n  60% x 3, 80% x 2 del peso de trabajo.\n- Repetir aproximaciones cortas (2 series) en cada básico.\n\nVuelta a la calma (3'): caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).\n\nEntrenamiento A\n- Objetivo: sentadilla, press banca y remo.\n- Duración estimada: 55'.\n\nEntrenamiento B\n- Objetivo: sentadilla, press militar y peso muerto; dominadas.\n- Duración estimada: 55'.\n\n\n----------------------------------------------------------\n4. EJERCICIOS\n----------------------------------------------------------\n\nEntrenamiento A\n..........................................................\n1 · Sentadilla trasera [TH: Back Squat]\n    3 x 5 · RPE 7-8 · descanso 3'\n    Barra en trapecios, pecho arriba, bajar hasta que la cadera\n    pase la rodilla, rodillas siguiendo los pies.\n2 · Press banca [TH: Bench Press]\n    3 x 5 · RPE 7-8 · descanso 3'\n    Escápulas juntas, barra al esternón bajo, pies firmes.\n3 · Remo con barra [TH: Bent Over Row]\n    3 x 8 · RPE 7 · descanso 2'\n4 · Plancha frontal [TH: Plank]\n    3 x 30-45\" · descanso 45\"\n\nEntrenamiento B\n..........................................................\n1 · Sentadilla trasera [TH: Back Squat]\n    3 x 5 · RPE 7-8 · descanso 3'\n2 · Press militar de pie [TH: Standing Barbell Press]\n    3 x 5 · RPE 7-8 · descanso 2'30\"\n    Glúteos y abdomen firmes, la cabeza \"pasa\" bajo la barra arriba.\n3 · Peso muerto convencional [TH: Deadlift]\n    1 x 5 (semanas 1-2: 2 x 5 livianas para técnica) · descanso 3'\n    Barra sobre el medio del pie, espalda neutra, empujar el piso.\n4 · Dominadas o jalón [TH: Pull-Up]\n    3 x 6-10 · RPE 8 · descanso 1'30\"\n    Asistidas con banda o jalón al pecho si no llega a 6.\n5 · Face pull [TH: Cable Facepull]\n    2 x 15 · descanso 45\"\n\n\n----------------------------------------------------------\n5. PRIORIDADES\n----------------------------------------------------------\nImprescindible: ejercicios 1 y 2 de cada entrenamiento; peso muerto en B.\nImportante: remo (A) y dominadas (B).\nOpcional: plancha y face pull.\nRecorte: primero accesorios; nunca los básicos.\nSi solo puede 2 días: A y B, y subir carga una sesión por semana menos.\n\n\n----------------------------------------------------------\n6. ADAPTACIONES PERMITIDAS\n----------------------------------------------------------\n- Si la sentadilla con barra todavía no sale: 2-4 semanas de\n  sentadilla goblet 3 x 8 y sentadilla al cajón con barra.\n- Si el peso muerto desde el piso no sale con espalda neutra: desde\n  bloques o trap bar.\n- Sin barra de dominadas: jalón al pecho.\n- Duración mínima viable: 40' (los 3 básicos del día).\n- No se cambia: 3 x 5 en básicos, alternancia A/B, 48 h entre sesiones.\n\n\n----------------------------------------------------------\n7. PROGRESIÓN (lineal)\n----------------------------------------------------------\n- Cada sesión, si completó todas las series y reps con buena técnica:\n  · Sentadilla y peso muerto: +2,5 a 5 kg.\n  · Press banca, press militar y remo: +1 a 2,5 kg.\n- Si no completa las reps: repetir el mismo peso la próxima sesión.\n- Si falla 3 sesiones seguidas con el mismo peso: bajar 10% y volver\n  a subir (reseteo).\n- Peso muerto: subir de a 5 kg mientras la técnica no se rompa.\n- Semana de descarga: cada 6-8 semanas o tras 2 reseteos del mismo\n  ejercicio (3 x 5 al 80%).\n\nCuándo pasar a F02\n- Cuando ya no puede subir carga sesión a sesión en 2 o más básicos\n  (2 reseteos en el mismo ejercicio), o tras ~3-6 meses.\n\n\n----------------------------------------------------------\n8. FUNDAMENTOS\n----------------------------------------------------------\n1. En principiantes la progresión lineal funciona: periodizar no\n   mostró ventajas sobre progresiones simples en no entrenados; la\n   ondulación solo ganó en entrenados.\n   · Moesgaard y col. 2022, Sports Med. doi.org/10.1007/s40279-021-01636-1\n2. Principiantes: 2-3 días por semana; subir 2-10% cuando supera las reps.\n   · ACSM 2009. doi.org/10.1249/MSS.0b013e3181915670\n3. Fuerza: cargas altas (5 reps ~80-85%), ejercicio al inicio de la\n   sesión y 2 o más estímulos por semana (sentadilla 3x).\n   · ACSM 2026. doi.org/10.1249/MSS.0000000000003897\n   · Pelland y col. 2025 (frecuencia suma para la fuerza).\n     doi.org/10.1007/s40279-025-02344-w\n4. Lejos del fallo (RPE 7-8): no hace falta fallar para ganar fuerza.\n   · Grgic y col. 2022. doi.org/10.1016/j.jshs.2021.01.007\n5. Descansos de 3-5' en series pesadas.\n   · ACSM 2009.\n\nCriterio propio de Francisco Martín\n- Aprendizaje técnico primero; reseteo del 10% ante estancamiento.\n\nMovilidad en turno separado (sin estiramiento post entreno)\n- El estiramiento post entreno no reduce el dolor muscular ni acelera\n  la recuperación; la vuelta a la calma queda como actividad suave y la\n  movilidad (para rango de movimiento) se hace en otro momento.\n  · Herbert y col. 2011, Cochrane. doi.org/10.1002/14651858.CD004577.pub3\n","correctedText":"==========================================================\nF01 · FUERZA PRINCIPIANTE\nFrancisco Martín · Biblioteca de plantillas v1\n==========================================================\n\nNotación\n- Nombre del ejercicio en castellano [TH: nombre en TrainHeroic].\n- RPE = esfuerzo percibido 1-10 (RPE 8 = quedan 2 reps).\n- Duración máxima de cada sesión: 60 minutos.\n\n\n----------------------------------------------------------\n1. PERFIL\n----------------------------------------------------------\nExperiencia mínima (criterio principal)\n- Menos de 1 año de entrenamiento de fuerza con barra, o nunca hizo\n  los básicos con técnica supervisada.\n- Puede hacer una sentadilla goblet y una bisagra de cadera sin dolor.\n\nMarcas orientativas (NO excluyentes)\n- Sentadilla menor a 1 x peso corporal · Peso muerto menor a 1,25 x PC.\n\nObjetivo\n- Aprender sentadilla, press banca, press militar, peso muerto y remo\n  con barra, y subir carga cada sesión mientras sea posible\n  (progresión lineal).\n\nQué lo distingue de F02\n- F01: 3 días full body, progresión lineal sesión a sesión.\n- F02: 4 días upper/lower con ondulación semanal por RPE.\n\nEquipamiento necesario\n- Rack con barra olímpica y discos (ideal discos de 1,25 kg),\n  banco plano, barra de dominadas o jalón.\n\n\n----------------------------------------------------------\n2. CALENDARIO\n----------------------------------------------------------\n3 sesiones · alternando entrenamiento A y B\n\nSemana impar: Lunes A · Miércoles B · Viernes A\nSemana par:   Lunes B · Miércoles A · Viernes B\nMartes, jueves, sábado y domingo: descanso.\n\nRegla: siempre un día libre entre sesiones (48 h).\n\n\n----------------------------------------------------------\n3. SESIONES\n----------------------------------------------------------\nCalentamiento (10'):\n- 3' de bici o remo suave.\n- Movilidad: sentadilla profunda con pausa 2 x 5, bisagra con palo\n  2 x 8, rotaciones de hombro con banda 2 x 10.\n- Aproximaciones del primer ejercicio: barra sola x 10, 40% x 5,\n  60% x 3, 80% x 2 del peso de trabajo.\n- Repetir aproximaciones cortas (2 series) en cada básico.\n\nVuelta a la calma (3'): caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).\n\nEntrenamiento A\n- Objetivo: sentadilla, press banca y remo.\n- Duración estimada: 55'.\n\nEntrenamiento B\n- Objetivo: sentadilla, press militar y peso muerto; dominadas.\n- Duración estimada: 55'.\n\n\n----------------------------------------------------------\n4. EJERCICIOS\n----------------------------------------------------------\n\nEntrenamiento A\n..........................................................\n1 · Sentadilla trasera [TH: Back Squat]\n    3 x 5 · RPE 7-8 · descanso 3'\n    Barra en trapecios, pecho arriba, bajar hasta que la cadera\n    pase la rodilla, rodillas siguiendo los pies.\n2 · Press banca [TH: Bench Press]\n    3 x 5 · RPE 7-8 · descanso 3'\n    Escápulas juntas, barra al esternón bajo, pies firmes.\n3 · Remo con barra [TH: Bent Over Row]\n    3 x 8 · RPE 7 · descanso 2'\n4 · Plancha frontal [TH: Plank]\n    3 x 30-45\" · descanso 45\"\n\nEntrenamiento B\n..........................................................\n1 · Sentadilla trasera [TH: Back Squat]\n    3 x 5 · RPE 7-8 · descanso 3'\n2 · Press militar de pie [TH: Standing Barbell Press]\n    3 x 5 · RPE 7-8 · descanso 2'30\"\n    Glúteos y abdomen firmes, la cabeza \"pasa\" bajo la barra arriba.\n3 · Peso muerto convencional [TH: Deadlift]\n    1 x 5 (semanas 1-2: 2 x 5 livianas para técnica) · descanso 3'\n    Barra sobre el medio del pie, espalda neutra, empujar el piso.\n4 · Dominadas o jalón [TH: Pull-Up]\n    3 x 6-10 · RPE 8 · descanso 1'30\"\n    Asistidas con banda o jalón al pecho si no llega a 6.\n5 · Face pull [TH: Cable Facepull]\n    2 x 15 · descanso 45\"\n\n\n----------------------------------------------------------\n5. PRIORIDADES\n----------------------------------------------------------\nImprescindible: ejercicios 1 y 2 de cada entrenamiento; peso muerto en B.\nImportante: remo (A) y dominadas (B).\nOpcional: plancha y face pull.\nRecorte: primero accesorios; nunca los básicos.\nSi solo puede 2 días: A y B, y subir carga una sesión por semana menos.\n\n\n----------------------------------------------------------\n6. ADAPTACIONES PERMITIDAS\n----------------------------------------------------------\n- Si la sentadilla con barra todavía no sale: 2-4 semanas de\n  sentadilla goblet 3 x 8 y sentadilla al cajón con barra.\n- Si el peso muerto desde el piso no sale con espalda neutra: desde\n  bloques o trap bar.\n- Sin barra de dominadas: jalón al pecho.\n- Duración mínima viable: 40' (los 3 básicos del día).\n- No se cambia: 3 x 5 en básicos, alternancia A/B, 48 h entre sesiones.\n\n\n----------------------------------------------------------\n7. PROGRESIÓN (lineal)\n----------------------------------------------------------\n- Cada sesión, si completó todas las series y reps con buena técnica:\n  · Sentadilla y peso muerto: +2,5 a 5 kg.\n  · Press banca, press militar y remo: +1 a 2,5 kg.\n- Si no completa las reps: repetir el mismo peso la próxima sesión.\n- Si falla 3 sesiones seguidas con el mismo peso: bajar 10% y volver\n  a subir (reseteo).\n- Peso muerto: subir de a 5 kg mientras la técnica no se rompa.\n- Semana de descarga: cada 6-8 semanas o tras 2 reseteos del mismo\n  ejercicio (3 x 5 al 80%).\n\nCuándo pasar a F02\n- Cuando ya no puede subir carga sesión a sesión en 2 o más básicos\n  (2 reseteos en el mismo ejercicio), o tras ~3-6 meses.\n\n\n----------------------------------------------------------\n8. FUNDAMENTOS\n----------------------------------------------------------\n1. En principiantes la progresión lineal funciona: periodizar no\n   mostró ventajas sobre progresiones simples en no entrenados; la\n   ondulación solo ganó en entrenados.\n   · Moesgaard y col. 2022, Sports Med. doi.org/10.1007/s40279-021-01636-1\n2. Principiantes: 2-3 días por semana; subir 2-10% cuando supera las reps.\n   · ACSM 2009. doi.org/10.1249/MSS.0b013e3181915670\n3. Fuerza: cargas altas (5 reps ~80-85%), ejercicio al inicio de la\n   sesión y 2 o más estímulos por semana (sentadilla 3x).\n   · ACSM 2026. doi.org/10.1249/MSS.0000000000003897\n   · Pelland y col. 2025 (frecuencia suma para la fuerza).\n     doi.org/10.1007/s40279-025-02344-w\n4. Lejos del fallo (RPE 7-8): no hace falta fallar para ganar fuerza.\n   · Grgic y col. 2022. doi.org/10.1016/j.jshs.2021.01.007\n5. Descansos de 3-5' en series pesadas.\n   · ACSM 2009.\n\nCriterio propio de Francisco Martín\n- Aprendizaje técnico primero; reseteo del 10% ante estancamiento.\n\nMovilidad en turno separado (sin estiramiento post entreno)\n- El estiramiento post entreno no reduce el dolor muscular ni acelera\n  la recuperación; la vuelta a la calma queda como actividad suave y la\n  movilidad (para rango de movimiento) se hace en otro momento.\n  · Herbert y col. 2011, Cochrane. doi.org/10.1002/14651858.CD004577.pub3\n"},"editorialCorrections":[],"scheduling":{"minimumRestDays":1,"constraints":"3 sesiones · alternando entrenamiento A y B\n\nSemana impar: Lunes A · Miércoles B · Viernes A\nSemana par:   Lunes B · Miércoles A · Viernes B\nMartes, jueves, sábado y domingo: descanso.\n\nRegla: siempre un día libre entre sesiones (48 h)."},"reviewChecklist":["Revisar la conversión estructural con Francisco Martin antes de marcarla aprobada.","Confirmar cargas, selección de escala, técnica y recuperación individuales.","Las duraciones de bloques no indicadas por la fuente son estimaciones editoriales."],"weeks":[{"number":1,"theme":"Alternancia A/B · semana impar","sessions":[{"title":"Sentadilla, banca y remo","day":0,"slot":"am","minutes":55,"minimumMinutes":40,"intensity":"Según la prescripción original de cada ejercicio.","instructions":"Trabajo principal: Sentadilla trasera, Press banca, Remo con barra.","priority":"core","groups":[{"title":"Calentamiento","rounds":1,"restSeconds":null,"estimatedMinutes":10,"durationIsEstimate":false,"instructions":"","exercises":[{"catalogId":"custom","name":"Bici o remo suave","sourceExerciseName":"Bici o remo suave","trainHeroicName":null,"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"de bici o remo suave.","prescription":"","priority":"core","id":"f01-w1-s1-g1-e1","sourceExerciseText":"3' de bici o remo suave.","sourcePrescription":"3' de bici o remo suave.","timeUnit":"min","distanceUnit":"km","sourceComments":"de bici o remo suave.","sourceDose":{"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"simple-dose","scope":"complete-dose","originalMetrics":{"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null}},"rpe":null},{"catalogId":"custom","name":"Sentadilla profunda con pausa","sourceExerciseName":"Sentadilla profunda con pausa","trainHeroicName":null,"mode":"reps","sets":2,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"Con pausa.","prescription":"","priority":"core","id":"f01-w1-s1-g1-e2","sourceExerciseText":"sentadilla profunda con pausa 2 x 5","sourcePrescription":"sentadilla profunda con pausa 2 x 5","timeUnit":"min","distanceUnit":"km","sourceComments":"Con pausa.","sourceDose":{"mode":"reps","sets":2,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"embedded-native","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":2,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":null}},"rpe":null},{"catalogId":"lower-back-bisagra-con-baston","name":"Bisagra con palo","sourceExerciseName":"Bisagra con palo","trainHeroicName":null,"mode":"reps","sets":2,"reps":8,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"","prescription":"","priority":"core","id":"f01-w1-s1-g1-e3","sourceExerciseText":"bisagra con palo\n  2 x 8","sourcePrescription":"bisagra con palo\n  2 x 8","timeUnit":"min","distanceUnit":"km","sourceComments":"","sourceDose":{"mode":"reps","sets":2,"reps":8,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"embedded-native","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":2,"reps":8,"durationMinutes":null,"distanceKm":null,"restSeconds":null}},"rpe":null},{"catalogId":"custom","name":"Rotaciones de hombro con banda","sourceExerciseName":"Rotaciones de hombro con banda","trainHeroicName":null,"mode":"reps","sets":2,"reps":10,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"Activación con banda.","prescription":"","priority":"core","id":"f01-w1-s1-g1-e4","sourceExerciseText":"rotaciones de hombro con banda 2 x 10.","sourcePrescription":"rotaciones de hombro con banda 2 x 10.","timeUnit":"min","distanceUnit":"km","sourceComments":"Activación con banda.","sourceDose":{"mode":"reps","sets":2,"reps":10,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"embedded-native","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":2,"reps":10,"durationMinutes":null,"distanceKm":null,"restSeconds":null}},"rpe":null},{"catalogId":"quadriceps-sentadilla","name":"Aproximaciones de los básicos","sourceExerciseName":"Aproximaciones de los básicos","trainHeroicName":"Back Squat","mode":"reps","sets":1,"reps":10,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"Realizá las aproximaciones en este orden:\nAproximaciones del primer ejercicio: barra sola x 10, 40% x 5,\n60% x 3, 80% x 2 del peso de trabajo.\n- Repetir aproximaciones cortas (2 series) en cada básico.","prescription":"","priority":"core","id":"f01-w1-s1-g1-e5","sourceExerciseText":"Aproximaciones del primer ejercicio: barra sola x 10, 40% x 5,\n  60% x 3, 80% x 2 del peso de trabajo.\n- Repetir aproximaciones cortas (2 series) en cada básico.","sourcePrescription":"Aproximaciones del primer ejercicio: barra sola x 10, 40% x 5,\n  60% x 3, 80% x 2 del peso de trabajo.\n- Repetir aproximaciones cortas (2 series) en cada básico.","timeUnit":"min","distanceUnit":"km","sourceComments":"Realizá las aproximaciones en este orden:\nAproximaciones del primer ejercicio: barra sola x 10, 40% x 5,\n60% x 3, 80% x 2 del peso de trabajo.\n- Repetir aproximaciones cortas (2 series) en cada básico.","sourceDose":{"mode":"reps","sets":1,"reps":10,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"ramp-up","scope":"first-stage","originalMetrics":{"mode":"reps","sets":null,"reps":null,"durationMinutes":null,"distanceKm":null,"restSeconds":null}},"rpe":null}],"id":"f01-w1-s1-g1","sourceTitle":"Calentamiento","sourceInstructions":"Calentamiento (10'):\n- 3' de bici o remo suave.\n- Movilidad: sentadilla profunda con pausa 2 x 5, bisagra con palo\n  2 x 8, rotaciones de hombro con banda 2 x 10.\n- Aproximaciones del primer ejercicio: barra sola x 10, 40% x 5,\n  60% x 3, 80% x 2 del peso de trabajo.\n- Repetir aproximaciones cortas (2 series) en cada básico.","preparation":true,"sharedSequence":false,"standalone":false},{"title":"","rounds":1,"restSeconds":180,"estimatedMinutes":10,"durationIsEstimate":true,"instructions":"","exercises":[{"catalogId":"quadriceps-sentadilla","name":"Sentadilla trasera","sourceExerciseName":"Sentadilla trasera","trainHeroicName":"Back Squat","mode":"reps","sets":3,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":180,"intensity":"RPE 7-8","comments":"Barra en trapecios, pecho arriba, bajar hasta que la cadera\npase la rodilla, rodillas siguiendo los pies.\nPodés aumentar el esfuerzo hasta 8/10 manteniendo la técnica.","prescription":"","priority":"core","id":"f01-w1-s1-g2-e1","sourceExerciseText":"1 · Sentadilla trasera [TH: Back Squat]\n    3 x 5 · RPE 7-8 · descanso 3'\n    Barra en trapecios, pecho arriba, bajar hasta que la cadera\n    pase la rodilla, rodillas siguiendo los pies.","sourcePrescription":"3 x 5 · RPE 7-8 · descanso 3'\n    Barra en trapecios, pecho arriba, bajar hasta que la cadera\n    pase la rodilla, rodillas siguiendo los pies.","timeUnit":"min","distanceUnit":"km","sourceComments":"Barra en trapecios, pecho arriba, bajar hasta que la cadera\npase la rodilla, rodillas siguiendo los pies.\nPodés aumentar el esfuerzo hasta 8/10 manteniendo la técnica.","sourceDose":{"mode":"reps","sets":3,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":180,"timeUnit":"min","distanceUnit":"km","rpe":7},"nativeNormalization":{"version":1,"rule":"simple-dose","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":3,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":180}},"rpe":7,"rpeNormalization":{"version":3,"originalComments":"RPE 7-8\nBarra en trapecios, pecho arriba, bajar hasta que la cadera\npase la rodilla, rodillas siguiendo los pies.","sourceValues":["RPE 7-8"]}}],"id":"f01-w1-s1-g2","sourceInstructions":"1 · Sentadilla trasera [TH: Back Squat]\n    3 x 5 · RPE 7-8 · descanso 3'\n    Barra en trapecios, pecho arriba, bajar hasta que la cadera\n    pase la rodilla, rodillas siguiendo los pies.\nDuración del bloque: estimación editorial, no indicada por la fuente.","standalone":true,"sourceTitle":"Ejercicio 1","preparation":false,"sharedSequence":false},{"title":"","rounds":1,"restSeconds":180,"estimatedMinutes":10,"durationIsEstimate":true,"instructions":"","exercises":[{"catalogId":"chest-press-de-banca","name":"Press banca","sourceExerciseName":"Press banca","trainHeroicName":"Bench Press","mode":"reps","sets":3,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":180,"intensity":"RPE 7-8","comments":"Escápulas juntas, barra al esternón bajo, pies firmes.\nPodés aumentar el esfuerzo hasta 8/10 manteniendo la técnica.","prescription":"","priority":"core","id":"f01-w1-s1-g3-e1","sourceExerciseText":"2 · Press banca [TH: Bench Press]\n    3 x 5 · RPE 7-8 · descanso 3'\n    Escápulas juntas, barra al esternón bajo, pies firmes.","sourcePrescription":"3 x 5 · RPE 7-8 · descanso 3'\n    Escápulas juntas, barra al esternón bajo, pies firmes.","timeUnit":"min","distanceUnit":"km","sourceComments":"Escápulas juntas, barra al esternón bajo, pies firmes.\nPodés aumentar el esfuerzo hasta 8/10 manteniendo la técnica.","sourceDose":{"mode":"reps","sets":3,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":180,"timeUnit":"min","distanceUnit":"km","rpe":7},"nativeNormalization":{"version":1,"rule":"simple-dose","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":3,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":180}},"rpe":7,"rpeNormalization":{"version":3,"originalComments":"RPE 7-8\nEscápulas juntas, barra al esternón bajo, pies firmes.","sourceValues":["RPE 7-8"]}}],"id":"f01-w1-s1-g3","sourceInstructions":"2 · Press banca [TH: Bench Press]\n    3 x 5 · RPE 7-8 · descanso 3'\n    Escápulas juntas, barra al esternón bajo, pies firmes.\nDuración del bloque: estimación editorial, no indicada por la fuente.","standalone":true,"sourceTitle":"Ejercicio 2","preparation":false,"sharedSequence":false},{"title":"","rounds":1,"restSeconds":120,"estimatedMinutes":10,"durationIsEstimate":true,"instructions":"","exercises":[{"catalogId":"lats-remo-con-barra","name":"Remo con barra","sourceExerciseName":"Remo con barra","trainHeroicName":"Bent Over Row","mode":"reps","sets":3,"reps":8,"durationMinutes":null,"distanceKm":null,"restSeconds":120,"intensity":"RPE 7","comments":"","prescription":"","priority":"core","id":"f01-w1-s1-g4-e1","sourceExerciseText":"3 · Remo con barra [TH: Bent Over Row]\n    3 x 8 · RPE 7 · descanso 2'","sourcePrescription":"3 x 8 · RPE 7 · descanso 2'","timeUnit":"min","distanceUnit":"km","sourceComments":"","sourceDose":{"mode":"reps","sets":3,"reps":8,"durationMinutes":null,"distanceKm":null,"restSeconds":120,"timeUnit":"min","distanceUnit":"km","rpe":7},"nativeNormalization":{"version":1,"rule":"simple-dose","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":3,"reps":8,"durationMinutes":null,"distanceKm":null,"restSeconds":120}},"rpe":7,"rpeNormalization":{"version":3,"originalComments":"RPE 7","sourceValues":["RPE 7"]}}],"id":"f01-w1-s1-g4","sourceInstructions":"3 · Remo con barra [TH: Bent Over Row]\n    3 x 8 · RPE 7 · descanso 2'\nDuración del bloque: estimación editorial, no indicada por la fuente.","standalone":true,"sourceTitle":"Ejercicio 3","preparation":false,"sharedSequence":false},{"title":"","rounds":1,"restSeconds":45,"estimatedMinutes":12,"durationIsEstimate":true,"instructions":"","exercises":[{"catalogId":"core-plancha","name":"Plancha frontal","sourceExerciseName":"Plancha frontal","trainHeroicName":"Plank","mode":"time","sets":3,"reps":null,"durationMinutes":0.5,"distanceKm":null,"restSeconds":45,"intensity":"","comments":"Extendé cada serie hasta 45 s.","prescription":"","priority":"optional","id":"f01-w1-s1-g5-e1","sourceExerciseText":"4 · Plancha frontal [TH: Plank]\n    3 x 30-45\" · descanso 45\"","sourcePrescription":"3 x 30-45\" · descanso 45\"","timeUnit":"s","distanceUnit":"km","sourceComments":"Extendé cada serie hasta 45 s.","sourceDose":{"mode":"time","sets":3,"reps":null,"durationMinutes":0.5,"distanceKm":null,"restSeconds":45,"timeUnit":"s","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"range-baseline","scope":"complete-dose","originalMetrics":{"mode":"time","sets":3,"reps":null,"durationMinutes":null,"distanceKm":null,"restSeconds":45}},"rpe":null}],"id":"f01-w1-s1-g5","sourceInstructions":"4 · Plancha frontal [TH: Plank]\n    3 x 30-45\" · descanso 45\"\nDuración del bloque: estimación editorial, no indicada por la fuente.","standalone":true,"sourceTitle":"Ejercicio 4","preparation":false,"sharedSequence":false},{"title":"Vuelta a la calma","rounds":1,"restSeconds":null,"estimatedMinutes":3,"durationIsEstimate":false,"instructions":"","exercises":[{"catalogId":"conditioning-walk","name":"Caminata suave","sourceExerciseName":"Caminata suave","trainHeroicName":null,"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).","prescription":"","priority":"core","id":"f01-w1-s1-g6-e1","sourceExerciseText":"Vuelta a la calma (3'): caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).","sourcePrescription":"Vuelta a la calma (3'): caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).","timeUnit":"min","distanceUnit":"km","sourceComments":"caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).","sourceDose":{"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"timed-preparation","scope":"complete-dose","originalMetrics":{"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null}},"rpe":null}],"id":"f01-w1-s1-g6","sourceTitle":"Vuelta a la calma","sourceInstructions":"Vuelta a la calma (3'): caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).","preparation":true,"sharedSequence":false,"standalone":false}],"sourceSessionText":"1 · Sentadilla trasera [TH: Back Squat]\n    3 x 5 · RPE 7-8 · descanso 3'\n    Barra en trapecios, pecho arriba, bajar hasta que la cadera\n    pase la rodilla, rodillas siguiendo los pies.\n2 · Press banca [TH: Bench Press]\n    3 x 5 · RPE 7-8 · descanso 3'\n    Escápulas juntas, barra al esternón bajo, pies firmes.\n3 · Remo con barra [TH: Bent Over Row]\n    3 x 8 · RPE 7 · descanso 2'\n4 · Plancha frontal [TH: Plank]\n    3 x 30-45\" · descanso 45\"","durationIsEstimate":true,"id":"f01-w1-s1","sourceTitle":"Entrenamiento A","sourceInstructions":"Calentamiento (10'):\n- 3' de bici o remo suave.\n- Movilidad: sentadilla profunda con pausa 2 x 5, bisagra con palo\n  2 x 8, rotaciones de hombro con banda 2 x 10.\n- Aproximaciones del primer ejercicio: barra sola x 10, 40% x 5,\n  60% x 3, 80% x 2 del peso de trabajo.\n- Repetir aproximaciones cortas (2 series) en cada básico.\n\nVuelta a la calma (3'): caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).\n\nEntrenamiento A\n- Objetivo: sentadilla, press banca y remo.\n- Duración estimada: 55'.\n\nEntrenamiento B\n- Objetivo: sentadilla, press militar y peso muerto; dominadas.\n- Duración estimada: 55'.\n\nImprescindible: ejercicios 1 y 2 de cada entrenamiento; peso muerto en B.\nImportante: remo (A) y dominadas (B).\nOpcional: plancha y face pull.\nRecorte: primero accesorios; nunca los básicos.\nSi solo puede 2 días: A y B, y subir carga una sesión por semana menos.","description":"Trabajo principal: Sentadilla trasera, Press banca, Remo con barra."},{"title":"Sentadilla, press y peso muerto","day":2,"slot":"am","minutes":55,"minimumMinutes":40,"intensity":"Según la prescripción original de cada ejercicio.","instructions":"Trabajo principal: Sentadilla trasera, Press militar de pie, Peso muerto convencional.","priority":"core","groups":[{"title":"Calentamiento","rounds":1,"restSeconds":null,"estimatedMinutes":10,"durationIsEstimate":false,"instructions":"","exercises":[{"catalogId":"custom","name":"Bici o remo suave","sourceExerciseName":"Bici o remo suave","trainHeroicName":null,"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"de bici o remo suave.","prescription":"","priority":"core","id":"f01-w1-s2-g1-e1","sourceExerciseText":"3' de bici o remo suave.","sourcePrescription":"3' de bici o remo suave.","timeUnit":"min","distanceUnit":"km","sourceComments":"de bici o remo suave.","sourceDose":{"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"simple-dose","scope":"complete-dose","originalMetrics":{"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null}},"rpe":null},{"catalogId":"custom","name":"Sentadilla profunda con pausa","sourceExerciseName":"Sentadilla profunda con pausa","trainHeroicName":null,"mode":"reps","sets":2,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"Con pausa.","prescription":"","priority":"core","id":"f01-w1-s2-g1-e2","sourceExerciseText":"sentadilla profunda con pausa 2 x 5","sourcePrescription":"sentadilla profunda con pausa 2 x 5","timeUnit":"min","distanceUnit":"km","sourceComments":"Con pausa.","sourceDose":{"mode":"reps","sets":2,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"embedded-native","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":2,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":null}},"rpe":null},{"catalogId":"lower-back-bisagra-con-baston","name":"Bisagra con palo","sourceExerciseName":"Bisagra con palo","trainHeroicName":null,"mode":"reps","sets":2,"reps":8,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"","prescription":"","priority":"core","id":"f01-w1-s2-g1-e3","sourceExerciseText":"bisagra con palo\n  2 x 8","sourcePrescription":"bisagra con palo\n  2 x 8","timeUnit":"min","distanceUnit":"km","sourceComments":"","sourceDose":{"mode":"reps","sets":2,"reps":8,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"embedded-native","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":2,"reps":8,"durationMinutes":null,"distanceKm":null,"restSeconds":null}},"rpe":null},{"catalogId":"custom","name":"Rotaciones de hombro con banda","sourceExerciseName":"Rotaciones de hombro con banda","trainHeroicName":null,"mode":"reps","sets":2,"reps":10,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"Activación con banda.","prescription":"","priority":"core","id":"f01-w1-s2-g1-e4","sourceExerciseText":"rotaciones de hombro con banda 2 x 10.","sourcePrescription":"rotaciones de hombro con banda 2 x 10.","timeUnit":"min","distanceUnit":"km","sourceComments":"Activación con banda.","sourceDose":{"mode":"reps","sets":2,"reps":10,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"embedded-native","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":2,"reps":10,"durationMinutes":null,"distanceKm":null,"restSeconds":null}},"rpe":null},{"catalogId":"quadriceps-sentadilla","name":"Aproximaciones de los básicos","sourceExerciseName":"Aproximaciones de los básicos","trainHeroicName":"Back Squat","mode":"reps","sets":1,"reps":10,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"Realizá las aproximaciones en este orden:\nAproximaciones del primer ejercicio: barra sola x 10, 40% x 5,\n60% x 3, 80% x 2 del peso de trabajo.\n- Repetir aproximaciones cortas (2 series) en cada básico.","prescription":"","priority":"core","id":"f01-w1-s2-g1-e5","sourceExerciseText":"Aproximaciones del primer ejercicio: barra sola x 10, 40% x 5,\n  60% x 3, 80% x 2 del peso de trabajo.\n- Repetir aproximaciones cortas (2 series) en cada básico.","sourcePrescription":"Aproximaciones del primer ejercicio: barra sola x 10, 40% x 5,\n  60% x 3, 80% x 2 del peso de trabajo.\n- Repetir aproximaciones cortas (2 series) en cada básico.","timeUnit":"min","distanceUnit":"km","sourceComments":"Realizá las aproximaciones en este orden:\nAproximaciones del primer ejercicio: barra sola x 10, 40% x 5,\n60% x 3, 80% x 2 del peso de trabajo.\n- Repetir aproximaciones cortas (2 series) en cada básico.","sourceDose":{"mode":"reps","sets":1,"reps":10,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"ramp-up","scope":"first-stage","originalMetrics":{"mode":"reps","sets":null,"reps":null,"durationMinutes":null,"distanceKm":null,"restSeconds":null}},"rpe":null}],"id":"f01-w1-s2-g1","sourceTitle":"Calentamiento","sourceInstructions":"Calentamiento (10'):\n- 3' de bici o remo suave.\n- Movilidad: sentadilla profunda con pausa 2 x 5, bisagra con palo\n  2 x 8, rotaciones de hombro con banda 2 x 10.\n- Aproximaciones del primer ejercicio: barra sola x 10, 40% x 5,\n  60% x 3, 80% x 2 del peso de trabajo.\n- Repetir aproximaciones cortas (2 series) en cada básico.","preparation":true,"sharedSequence":false,"standalone":false},{"title":"","rounds":1,"restSeconds":180,"estimatedMinutes":9,"durationIsEstimate":true,"instructions":"","exercises":[{"catalogId":"quadriceps-sentadilla","name":"Sentadilla trasera","sourceExerciseName":"Sentadilla trasera","trainHeroicName":"Back Squat","mode":"reps","sets":3,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":180,"intensity":"RPE 7-8","comments":"Podés aumentar el esfuerzo hasta 8/10 manteniendo la técnica.","prescription":"","priority":"core","id":"f01-w1-s2-g2-e1","sourceExerciseText":"1 · Sentadilla trasera [TH: Back Squat]\n    3 x 5 · RPE 7-8 · descanso 3'","sourcePrescription":"3 x 5 · RPE 7-8 · descanso 3'","timeUnit":"min","distanceUnit":"km","sourceComments":"Podés aumentar el esfuerzo hasta 8/10 manteniendo la técnica.","sourceDose":{"mode":"reps","sets":3,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":180,"timeUnit":"min","distanceUnit":"km","rpe":7},"nativeNormalization":{"version":1,"rule":"simple-dose","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":3,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":180}},"rpe":7,"rpeNormalization":{"version":3,"originalComments":"RPE 7-8","sourceValues":["RPE 7-8"]}}],"id":"f01-w1-s2-g2","sourceInstructions":"1 · Sentadilla trasera [TH: Back Squat]\n    3 x 5 · RPE 7-8 · descanso 3'\nDuración del bloque: estimación editorial, no indicada por la fuente.","standalone":true,"sourceTitle":"Ejercicio 1","preparation":false,"sharedSequence":false},{"title":"","rounds":1,"restSeconds":150,"estimatedMinutes":9,"durationIsEstimate":true,"instructions":"","exercises":[{"catalogId":"shoulders-press-militar","name":"Press militar de pie","sourceExerciseName":"Press militar de pie","trainHeroicName":"Standing Barbell Press","mode":"reps","sets":3,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":150,"intensity":"RPE 7-8","comments":"Glúteos y abdomen firmes, la cabeza \"pasa\" bajo la barra arriba.\nPodés aumentar el esfuerzo hasta 8/10 manteniendo la técnica.","prescription":"","priority":"core","id":"f01-w1-s2-g3-e1","sourceExerciseText":"2 · Press militar de pie [TH: Standing Barbell Press]\n    3 x 5 · RPE 7-8 · descanso 2'30\"\n    Glúteos y abdomen firmes, la cabeza \"pasa\" bajo la barra arriba.","sourcePrescription":"3 x 5 · RPE 7-8 · descanso 2'30\"\n    Glúteos y abdomen firmes, la cabeza \"pasa\" bajo la barra arriba.","timeUnit":"min","distanceUnit":"km","sourceComments":"Glúteos y abdomen firmes, la cabeza \"pasa\" bajo la barra arriba.\nPodés aumentar el esfuerzo hasta 8/10 manteniendo la técnica.","sourceDose":{"mode":"reps","sets":3,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":150,"timeUnit":"min","distanceUnit":"km","rpe":7},"nativeNormalization":{"version":1,"rule":"simple-dose","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":3,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":150}},"rpe":7,"rpeNormalization":{"version":3,"originalComments":"RPE 7-8\nGlúteos y abdomen firmes, la cabeza \"pasa\" bajo la barra arriba.","sourceValues":["RPE 7-8"]}}],"id":"f01-w1-s2-g3","sourceInstructions":"2 · Press militar de pie [TH: Standing Barbell Press]\n    3 x 5 · RPE 7-8 · descanso 2'30\"\n    Glúteos y abdomen firmes, la cabeza \"pasa\" bajo la barra arriba.\nDuración del bloque: estimación editorial, no indicada por la fuente.","standalone":true,"sourceTitle":"Ejercicio 2","preparation":false,"sharedSequence":false},{"title":"","rounds":1,"restSeconds":180,"estimatedMinutes":9,"durationIsEstimate":true,"instructions":"","exercises":[{"catalogId":"lower-back-peso-muerto-con-tecnica","name":"Peso muerto convencional","sourceExerciseName":"Peso muerto convencional","trainHeroicName":"Deadlift","mode":"reps","sets":2,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":180,"intensity":"","comments":"Semanas 1–2: dos series livianas para técnica. Después: una serie de cinco repeticiones.\nBarra sobre el medio del pie, espalda neutra, empujar el piso.","prescription":"","priority":"core","id":"f01-w1-s2-g4-e1","sourceExerciseText":"3 · Peso muerto convencional [TH: Deadlift]\n    1 x 5 (semanas 1-2: 2 x 5 livianas para técnica) · descanso 3'\n    Barra sobre el medio del pie, espalda neutra, empujar el piso.","sourcePrescription":"1 x 5 (semanas 1-2: 2 x 5 livianas para técnica) · descanso 3'\n    Barra sobre el medio del pie, espalda neutra, empujar el piso.","timeUnit":"min","distanceUnit":"km","sourceComments":"Semanas 1–2: dos series livianas para técnica. Después: una serie de cinco repeticiones.\nBarra sobre el medio del pie, espalda neutra, empujar el piso.","sourceDose":{"mode":"reps","sets":2,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":180,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"introductory-deadlift","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":null,"reps":null,"durationMinutes":null,"distanceKm":null,"restSeconds":180}},"rpe":null}],"id":"f01-w1-s2-g4","sourceInstructions":"3 · Peso muerto convencional [TH: Deadlift]\n    1 x 5 (semanas 1-2: 2 x 5 livianas para técnica) · descanso 3'\n    Barra sobre el medio del pie, espalda neutra, empujar el piso.\nDuración del bloque: estimación editorial, no indicada por la fuente.","standalone":true,"sourceTitle":"Ejercicio 3","preparation":false,"sharedSequence":false},{"title":"","rounds":1,"restSeconds":90,"estimatedMinutes":9,"durationIsEstimate":true,"instructions":"","exercises":[{"catalogId":"lats-dominadas","name":"Dominadas o jalón","sourceExerciseName":"Dominadas o jalón","trainHeroicName":"Pull-Up","mode":"reps","sets":3,"reps":6,"durationMinutes":null,"distanceKm":null,"restSeconds":90,"intensity":"RPE 8","comments":"Asistidas con banda o jalón al pecho si no llega a 6.\nPodés aumentar hasta 10 repeticiones por serie.","prescription":"","priority":"core","id":"f01-w1-s2-g5-e1","sourceExerciseText":"4 · Dominadas o jalón [TH: Pull-Up]\n    3 x 6-10 · RPE 8 · descanso 1'30\"\n    Asistidas con banda o jalón al pecho si no llega a 6.","sourcePrescription":"3 x 6-10 · RPE 8 · descanso 1'30\"\n    Asistidas con banda o jalón al pecho si no llega a 6.","timeUnit":"min","distanceUnit":"km","sourceComments":"Asistidas con banda o jalón al pecho si no llega a 6.\nPodés aumentar hasta 10 repeticiones por serie.","sourceDose":{"mode":"reps","sets":3,"reps":6,"durationMinutes":null,"distanceKm":null,"restSeconds":90,"timeUnit":"min","distanceUnit":"km","rpe":8},"nativeNormalization":{"version":1,"rule":"range-baseline","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":3,"reps":null,"durationMinutes":null,"distanceKm":null,"restSeconds":90}},"rpe":8,"rpeNormalization":{"version":3,"originalComments":"RPE 8\nAsistidas con banda o jalón al pecho si no llega a 6.\nPodés aumentar hasta 10 repeticiones por serie.","sourceValues":["RPE 8"]}}],"id":"f01-w1-s2-g5","sourceInstructions":"4 · Dominadas o jalón [TH: Pull-Up]\n    3 x 6-10 · RPE 8 · descanso 1'30\"\n    Asistidas con banda o jalón al pecho si no llega a 6.\nDuración del bloque: estimación editorial, no indicada por la fuente.","standalone":true,"sourceTitle":"Ejercicio 4","preparation":false,"sharedSequence":false},{"title":"","rounds":1,"restSeconds":45,"estimatedMinutes":6,"durationIsEstimate":true,"instructions":"","exercises":[{"catalogId":"upper-back-face-pull","name":"Face pull","sourceExerciseName":"Face pull","trainHeroicName":"Cable Facepull","mode":"reps","sets":2,"reps":15,"durationMinutes":null,"distanceKm":null,"restSeconds":45,"intensity":"","comments":"","prescription":"","priority":"optional","id":"f01-w1-s2-g6-e1","sourceExerciseText":"5 · Face pull [TH: Cable Facepull]\n    2 x 15 · descanso 45\"","sourcePrescription":"2 x 15 · descanso 45\"","timeUnit":"min","distanceUnit":"km","sourceComments":"","sourceDose":{"mode":"reps","sets":2,"reps":15,"durationMinutes":null,"distanceKm":null,"restSeconds":45,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"simple-dose","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":2,"reps":15,"durationMinutes":null,"distanceKm":null,"restSeconds":45}},"rpe":null}],"id":"f01-w1-s2-g6","sourceInstructions":"5 · Face pull [TH: Cable Facepull]\n    2 x 15 · descanso 45\"\nDuración del bloque: estimación editorial, no indicada por la fuente.","standalone":true,"sourceTitle":"Ejercicio 5","preparation":false,"sharedSequence":false},{"title":"Vuelta a la calma","rounds":1,"restSeconds":null,"estimatedMinutes":3,"durationIsEstimate":false,"instructions":"","exercises":[{"catalogId":"conditioning-walk","name":"Caminata suave","sourceExerciseName":"Caminata suave","trainHeroicName":null,"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).","prescription":"","priority":"core","id":"f01-w1-s2-g7-e1","sourceExerciseText":"Vuelta a la calma (3'): caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).","sourcePrescription":"Vuelta a la calma (3'): caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).","timeUnit":"min","distanceUnit":"km","sourceComments":"caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).","sourceDose":{"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"timed-preparation","scope":"complete-dose","originalMetrics":{"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null}},"rpe":null}],"id":"f01-w1-s2-g7","sourceTitle":"Vuelta a la calma","sourceInstructions":"Vuelta a la calma (3'): caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).","preparation":true,"sharedSequence":false,"standalone":false}],"sourceSessionText":"1 · Sentadilla trasera [TH: Back Squat]\n    3 x 5 · RPE 7-8 · descanso 3'\n2 · Press militar de pie [TH: Standing Barbell Press]\n    3 x 5 · RPE 7-8 · descanso 2'30\"\n    Glúteos y abdomen firmes, la cabeza \"pasa\" bajo la barra arriba.\n3 · Peso muerto convencional [TH: Deadlift]\n    1 x 5 (semanas 1-2: 2 x 5 livianas para técnica) · descanso 3'\n    Barra sobre el medio del pie, espalda neutra, empujar el piso.\n4 · Dominadas o jalón [TH: Pull-Up]\n    3 x 6-10 · RPE 8 · descanso 1'30\"\n    Asistidas con banda o jalón al pecho si no llega a 6.\n5 · Face pull [TH: Cable Facepull]\n    2 x 15 · descanso 45\"","durationIsEstimate":true,"id":"f01-w1-s2","sourceTitle":"Entrenamiento B","sourceInstructions":"Calentamiento (10'):\n- 3' de bici o remo suave.\n- Movilidad: sentadilla profunda con pausa 2 x 5, bisagra con palo\n  2 x 8, rotaciones de hombro con banda 2 x 10.\n- Aproximaciones del primer ejercicio: barra sola x 10, 40% x 5,\n  60% x 3, 80% x 2 del peso de trabajo.\n- Repetir aproximaciones cortas (2 series) en cada básico.\n\nVuelta a la calma (3'): caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).\n\nEntrenamiento A\n- Objetivo: sentadilla, press banca y remo.\n- Duración estimada: 55'.\n\nEntrenamiento B\n- Objetivo: sentadilla, press militar y peso muerto; dominadas.\n- Duración estimada: 55'.\n\nImprescindible: ejercicios 1 y 2 de cada entrenamiento; peso muerto en B.\nImportante: remo (A) y dominadas (B).\nOpcional: plancha y face pull.\nRecorte: primero accesorios; nunca los básicos.\nSi solo puede 2 días: A y B, y subir carga una sesión por semana menos.","description":"Trabajo principal: Sentadilla trasera, Press militar de pie, Peso muerto convencional."},{"title":"Sentadilla, banca y remo","day":4,"slot":"am","minutes":55,"minimumMinutes":40,"intensity":"Según la prescripción original de cada ejercicio.","instructions":"Trabajo principal: Sentadilla trasera, Press banca, Remo con barra.","priority":"core","groups":[{"title":"Calentamiento","rounds":1,"restSeconds":null,"estimatedMinutes":10,"durationIsEstimate":false,"instructions":"","exercises":[{"catalogId":"custom","name":"Bici o remo suave","sourceExerciseName":"Bici o remo suave","trainHeroicName":null,"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"de bici o remo suave.","prescription":"","priority":"core","id":"f01-w1-s3-g1-e1","sourceExerciseText":"3' de bici o remo suave.","sourcePrescription":"3' de bici o remo suave.","timeUnit":"min","distanceUnit":"km","sourceComments":"de bici o remo suave.","sourceDose":{"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"simple-dose","scope":"complete-dose","originalMetrics":{"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null}},"rpe":null},{"catalogId":"custom","name":"Sentadilla profunda con pausa","sourceExerciseName":"Sentadilla profunda con pausa","trainHeroicName":null,"mode":"reps","sets":2,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"Con pausa.","prescription":"","priority":"core","id":"f01-w1-s3-g1-e2","sourceExerciseText":"sentadilla profunda con pausa 2 x 5","sourcePrescription":"sentadilla profunda con pausa 2 x 5","timeUnit":"min","distanceUnit":"km","sourceComments":"Con pausa.","sourceDose":{"mode":"reps","sets":2,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"embedded-native","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":2,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":null}},"rpe":null},{"catalogId":"lower-back-bisagra-con-baston","name":"Bisagra con palo","sourceExerciseName":"Bisagra con palo","trainHeroicName":null,"mode":"reps","sets":2,"reps":8,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"","prescription":"","priority":"core","id":"f01-w1-s3-g1-e3","sourceExerciseText":"bisagra con palo\n  2 x 8","sourcePrescription":"bisagra con palo\n  2 x 8","timeUnit":"min","distanceUnit":"km","sourceComments":"","sourceDose":{"mode":"reps","sets":2,"reps":8,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"embedded-native","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":2,"reps":8,"durationMinutes":null,"distanceKm":null,"restSeconds":null}},"rpe":null},{"catalogId":"custom","name":"Rotaciones de hombro con banda","sourceExerciseName":"Rotaciones de hombro con banda","trainHeroicName":null,"mode":"reps","sets":2,"reps":10,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"Activación con banda.","prescription":"","priority":"core","id":"f01-w1-s3-g1-e4","sourceExerciseText":"rotaciones de hombro con banda 2 x 10.","sourcePrescription":"rotaciones de hombro con banda 2 x 10.","timeUnit":"min","distanceUnit":"km","sourceComments":"Activación con banda.","sourceDose":{"mode":"reps","sets":2,"reps":10,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"embedded-native","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":2,"reps":10,"durationMinutes":null,"distanceKm":null,"restSeconds":null}},"rpe":null},{"catalogId":"quadriceps-sentadilla","name":"Aproximaciones de los básicos","sourceExerciseName":"Aproximaciones de los básicos","trainHeroicName":"Back Squat","mode":"reps","sets":1,"reps":10,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"Realizá las aproximaciones en este orden:\nAproximaciones del primer ejercicio: barra sola x 10, 40% x 5,\n60% x 3, 80% x 2 del peso de trabajo.\n- Repetir aproximaciones cortas (2 series) en cada básico.","prescription":"","priority":"core","id":"f01-w1-s3-g1-e5","sourceExerciseText":"Aproximaciones del primer ejercicio: barra sola x 10, 40% x 5,\n  60% x 3, 80% x 2 del peso de trabajo.\n- Repetir aproximaciones cortas (2 series) en cada básico.","sourcePrescription":"Aproximaciones del primer ejercicio: barra sola x 10, 40% x 5,\n  60% x 3, 80% x 2 del peso de trabajo.\n- Repetir aproximaciones cortas (2 series) en cada básico.","timeUnit":"min","distanceUnit":"km","sourceComments":"Realizá las aproximaciones en este orden:\nAproximaciones del primer ejercicio: barra sola x 10, 40% x 5,\n60% x 3, 80% x 2 del peso de trabajo.\n- Repetir aproximaciones cortas (2 series) en cada básico.","sourceDose":{"mode":"reps","sets":1,"reps":10,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"ramp-up","scope":"first-stage","originalMetrics":{"mode":"reps","sets":null,"reps":null,"durationMinutes":null,"distanceKm":null,"restSeconds":null}},"rpe":null}],"id":"f01-w1-s3-g1","sourceTitle":"Calentamiento","sourceInstructions":"Calentamiento (10'):\n- 3' de bici o remo suave.\n- Movilidad: sentadilla profunda con pausa 2 x 5, bisagra con palo\n  2 x 8, rotaciones de hombro con banda 2 x 10.\n- Aproximaciones del primer ejercicio: barra sola x 10, 40% x 5,\n  60% x 3, 80% x 2 del peso de trabajo.\n- Repetir aproximaciones cortas (2 series) en cada básico.","preparation":true,"sharedSequence":false,"standalone":false},{"title":"","rounds":1,"restSeconds":180,"estimatedMinutes":10,"durationIsEstimate":true,"instructions":"","exercises":[{"catalogId":"quadriceps-sentadilla","name":"Sentadilla trasera","sourceExerciseName":"Sentadilla trasera","trainHeroicName":"Back Squat","mode":"reps","sets":3,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":180,"intensity":"RPE 7-8","comments":"Barra en trapecios, pecho arriba, bajar hasta que la cadera\npase la rodilla, rodillas siguiendo los pies.\nPodés aumentar el esfuerzo hasta 8/10 manteniendo la técnica.","prescription":"","priority":"core","id":"f01-w1-s3-g2-e1","sourceExerciseText":"1 · Sentadilla trasera [TH: Back Squat]\n    3 x 5 · RPE 7-8 · descanso 3'\n    Barra en trapecios, pecho arriba, bajar hasta que la cadera\n    pase la rodilla, rodillas siguiendo los pies.","sourcePrescription":"3 x 5 · RPE 7-8 · descanso 3'\n    Barra en trapecios, pecho arriba, bajar hasta que la cadera\n    pase la rodilla, rodillas siguiendo los pies.","timeUnit":"min","distanceUnit":"km","sourceComments":"Barra en trapecios, pecho arriba, bajar hasta que la cadera\npase la rodilla, rodillas siguiendo los pies.\nPodés aumentar el esfuerzo hasta 8/10 manteniendo la técnica.","sourceDose":{"mode":"reps","sets":3,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":180,"timeUnit":"min","distanceUnit":"km","rpe":7},"nativeNormalization":{"version":1,"rule":"simple-dose","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":3,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":180}},"rpe":7,"rpeNormalization":{"version":3,"originalComments":"RPE 7-8\nBarra en trapecios, pecho arriba, bajar hasta que la cadera\npase la rodilla, rodillas siguiendo los pies.","sourceValues":["RPE 7-8"]}}],"id":"f01-w1-s3-g2","sourceInstructions":"1 · Sentadilla trasera [TH: Back Squat]\n    3 x 5 · RPE 7-8 · descanso 3'\n    Barra en trapecios, pecho arriba, bajar hasta que la cadera\n    pase la rodilla, rodillas siguiendo los pies.\nDuración del bloque: estimación editorial, no indicada por la fuente.","standalone":true,"sourceTitle":"Ejercicio 1","preparation":false,"sharedSequence":false},{"title":"","rounds":1,"restSeconds":180,"estimatedMinutes":10,"durationIsEstimate":true,"instructions":"","exercises":[{"catalogId":"chest-press-de-banca","name":"Press banca","sourceExerciseName":"Press banca","trainHeroicName":"Bench Press","mode":"reps","sets":3,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":180,"intensity":"RPE 7-8","comments":"Escápulas juntas, barra al esternón bajo, pies firmes.\nPodés aumentar el esfuerzo hasta 8/10 manteniendo la técnica.","prescription":"","priority":"core","id":"f01-w1-s3-g3-e1","sourceExerciseText":"2 · Press banca [TH: Bench Press]\n    3 x 5 · RPE 7-8 · descanso 3'\n    Escápulas juntas, barra al esternón bajo, pies firmes.","sourcePrescription":"3 x 5 · RPE 7-8 · descanso 3'\n    Escápulas juntas, barra al esternón bajo, pies firmes.","timeUnit":"min","distanceUnit":"km","sourceComments":"Escápulas juntas, barra al esternón bajo, pies firmes.\nPodés aumentar el esfuerzo hasta 8/10 manteniendo la técnica.","sourceDose":{"mode":"reps","sets":3,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":180,"timeUnit":"min","distanceUnit":"km","rpe":7},"nativeNormalization":{"version":1,"rule":"simple-dose","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":3,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":180}},"rpe":7,"rpeNormalization":{"version":3,"originalComments":"RPE 7-8\nEscápulas juntas, barra al esternón bajo, pies firmes.","sourceValues":["RPE 7-8"]}}],"id":"f01-w1-s3-g3","sourceInstructions":"2 · Press banca [TH: Bench Press]\n    3 x 5 · RPE 7-8 · descanso 3'\n    Escápulas juntas, barra al esternón bajo, pies firmes.\nDuración del bloque: estimación editorial, no indicada por la fuente.","standalone":true,"sourceTitle":"Ejercicio 2","preparation":false,"sharedSequence":false},{"title":"","rounds":1,"restSeconds":120,"estimatedMinutes":10,"durationIsEstimate":true,"instructions":"","exercises":[{"catalogId":"lats-remo-con-barra","name":"Remo con barra","sourceExerciseName":"Remo con barra","trainHeroicName":"Bent Over Row","mode":"reps","sets":3,"reps":8,"durationMinutes":null,"distanceKm":null,"restSeconds":120,"intensity":"RPE 7","comments":"","prescription":"","priority":"core","id":"f01-w1-s3-g4-e1","sourceExerciseText":"3 · Remo con barra [TH: Bent Over Row]\n    3 x 8 · RPE 7 · descanso 2'","sourcePrescription":"3 x 8 · RPE 7 · descanso 2'","timeUnit":"min","distanceUnit":"km","sourceComments":"","sourceDose":{"mode":"reps","sets":3,"reps":8,"durationMinutes":null,"distanceKm":null,"restSeconds":120,"timeUnit":"min","distanceUnit":"km","rpe":7},"nativeNormalization":{"version":1,"rule":"simple-dose","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":3,"reps":8,"durationMinutes":null,"distanceKm":null,"restSeconds":120}},"rpe":7,"rpeNormalization":{"version":3,"originalComments":"RPE 7","sourceValues":["RPE 7"]}}],"id":"f01-w1-s3-g4","sourceInstructions":"3 · Remo con barra [TH: Bent Over Row]\n    3 x 8 · RPE 7 · descanso 2'\nDuración del bloque: estimación editorial, no indicada por la fuente.","standalone":true,"sourceTitle":"Ejercicio 3","preparation":false,"sharedSequence":false},{"title":"","rounds":1,"restSeconds":45,"estimatedMinutes":12,"durationIsEstimate":true,"instructions":"","exercises":[{"catalogId":"core-plancha","name":"Plancha frontal","sourceExerciseName":"Plancha frontal","trainHeroicName":"Plank","mode":"time","sets":3,"reps":null,"durationMinutes":0.5,"distanceKm":null,"restSeconds":45,"intensity":"","comments":"Extendé cada serie hasta 45 s.","prescription":"","priority":"optional","id":"f01-w1-s3-g5-e1","sourceExerciseText":"4 · Plancha frontal [TH: Plank]\n    3 x 30-45\" · descanso 45\"","sourcePrescription":"3 x 30-45\" · descanso 45\"","timeUnit":"s","distanceUnit":"km","sourceComments":"Extendé cada serie hasta 45 s.","sourceDose":{"mode":"time","sets":3,"reps":null,"durationMinutes":0.5,"distanceKm":null,"restSeconds":45,"timeUnit":"s","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"range-baseline","scope":"complete-dose","originalMetrics":{"mode":"time","sets":3,"reps":null,"durationMinutes":null,"distanceKm":null,"restSeconds":45}},"rpe":null}],"id":"f01-w1-s3-g5","sourceInstructions":"4 · Plancha frontal [TH: Plank]\n    3 x 30-45\" · descanso 45\"\nDuración del bloque: estimación editorial, no indicada por la fuente.","standalone":true,"sourceTitle":"Ejercicio 4","preparation":false,"sharedSequence":false},{"title":"Vuelta a la calma","rounds":1,"restSeconds":null,"estimatedMinutes":3,"durationIsEstimate":false,"instructions":"","exercises":[{"catalogId":"conditioning-walk","name":"Caminata suave","sourceExerciseName":"Caminata suave","trainHeroicName":null,"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).","prescription":"","priority":"core","id":"f01-w1-s3-g6-e1","sourceExerciseText":"Vuelta a la calma (3'): caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).","sourcePrescription":"Vuelta a la calma (3'): caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).","timeUnit":"min","distanceUnit":"km","sourceComments":"caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).","sourceDose":{"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"timed-preparation","scope":"complete-dose","originalMetrics":{"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null}},"rpe":null}],"id":"f01-w1-s3-g6","sourceTitle":"Vuelta a la calma","sourceInstructions":"Vuelta a la calma (3'): caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).","preparation":true,"sharedSequence":false,"standalone":false}],"sourceSessionText":"1 · Sentadilla trasera [TH: Back Squat]\n    3 x 5 · RPE 7-8 · descanso 3'\n    Barra en trapecios, pecho arriba, bajar hasta que la cadera\n    pase la rodilla, rodillas siguiendo los pies.\n2 · Press banca [TH: Bench Press]\n    3 x 5 · RPE 7-8 · descanso 3'\n    Escápulas juntas, barra al esternón bajo, pies firmes.\n3 · Remo con barra [TH: Bent Over Row]\n    3 x 8 · RPE 7 · descanso 2'\n4 · Plancha frontal [TH: Plank]\n    3 x 30-45\" · descanso 45\"","durationIsEstimate":true,"id":"f01-w1-s3","sourceTitle":"Entrenamiento A","sourceInstructions":"Calentamiento (10'):\n- 3' de bici o remo suave.\n- Movilidad: sentadilla profunda con pausa 2 x 5, bisagra con palo\n  2 x 8, rotaciones de hombro con banda 2 x 10.\n- Aproximaciones del primer ejercicio: barra sola x 10, 40% x 5,\n  60% x 3, 80% x 2 del peso de trabajo.\n- Repetir aproximaciones cortas (2 series) en cada básico.\n\nVuelta a la calma (3'): caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).\n\nEntrenamiento A\n- Objetivo: sentadilla, press banca y remo.\n- Duración estimada: 55'.\n\nEntrenamiento B\n- Objetivo: sentadilla, press militar y peso muerto; dominadas.\n- Duración estimada: 55'.\n\nImprescindible: ejercicios 1 y 2 de cada entrenamiento; peso muerto en B.\nImportante: remo (A) y dominadas (B).\nOpcional: plancha y face pull.\nRecorte: primero accesorios; nunca los básicos.\nSi solo puede 2 días: A y B, y subir carga una sesión por semana menos.","description":"Trabajo principal: Sentadilla trasera, Press banca, Remo con barra."}],"restDays":[1,3,5,6],"totalMinutes":165},{"number":2,"theme":"Alternancia A/B · semana par","sessions":[{"title":"Sentadilla, press y peso muerto","day":0,"slot":"am","minutes":55,"minimumMinutes":40,"intensity":"Según la prescripción original de cada ejercicio.","instructions":"Trabajo principal: Sentadilla trasera, Press militar de pie, Peso muerto convencional.","priority":"core","groups":[{"title":"Calentamiento","rounds":1,"restSeconds":null,"estimatedMinutes":10,"durationIsEstimate":false,"instructions":"","exercises":[{"catalogId":"custom","name":"Bici o remo suave","sourceExerciseName":"Bici o remo suave","trainHeroicName":null,"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"de bici o remo suave.","prescription":"","priority":"core","id":"f01-w2-s1-g1-e1","sourceExerciseText":"3' de bici o remo suave.","sourcePrescription":"3' de bici o remo suave.","timeUnit":"min","distanceUnit":"km","sourceComments":"de bici o remo suave.","sourceDose":{"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"simple-dose","scope":"complete-dose","originalMetrics":{"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null}},"rpe":null},{"catalogId":"custom","name":"Sentadilla profunda con pausa","sourceExerciseName":"Sentadilla profunda con pausa","trainHeroicName":null,"mode":"reps","sets":2,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"Con pausa.","prescription":"","priority":"core","id":"f01-w2-s1-g1-e2","sourceExerciseText":"sentadilla profunda con pausa 2 x 5","sourcePrescription":"sentadilla profunda con pausa 2 x 5","timeUnit":"min","distanceUnit":"km","sourceComments":"Con pausa.","sourceDose":{"mode":"reps","sets":2,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"embedded-native","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":2,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":null}},"rpe":null},{"catalogId":"lower-back-bisagra-con-baston","name":"Bisagra con palo","sourceExerciseName":"Bisagra con palo","trainHeroicName":null,"mode":"reps","sets":2,"reps":8,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"","prescription":"","priority":"core","id":"f01-w2-s1-g1-e3","sourceExerciseText":"bisagra con palo\n  2 x 8","sourcePrescription":"bisagra con palo\n  2 x 8","timeUnit":"min","distanceUnit":"km","sourceComments":"","sourceDose":{"mode":"reps","sets":2,"reps":8,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"embedded-native","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":2,"reps":8,"durationMinutes":null,"distanceKm":null,"restSeconds":null}},"rpe":null},{"catalogId":"custom","name":"Rotaciones de hombro con banda","sourceExerciseName":"Rotaciones de hombro con banda","trainHeroicName":null,"mode":"reps","sets":2,"reps":10,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"Activación con banda.","prescription":"","priority":"core","id":"f01-w2-s1-g1-e4","sourceExerciseText":"rotaciones de hombro con banda 2 x 10.","sourcePrescription":"rotaciones de hombro con banda 2 x 10.","timeUnit":"min","distanceUnit":"km","sourceComments":"Activación con banda.","sourceDose":{"mode":"reps","sets":2,"reps":10,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"embedded-native","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":2,"reps":10,"durationMinutes":null,"distanceKm":null,"restSeconds":null}},"rpe":null},{"catalogId":"quadriceps-sentadilla","name":"Aproximaciones de los básicos","sourceExerciseName":"Aproximaciones de los básicos","trainHeroicName":"Back Squat","mode":"reps","sets":1,"reps":10,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"Realizá las aproximaciones en este orden:\nAproximaciones del primer ejercicio: barra sola x 10, 40% x 5,\n60% x 3, 80% x 2 del peso de trabajo.\n- Repetir aproximaciones cortas (2 series) en cada básico.","prescription":"","priority":"core","id":"f01-w2-s1-g1-e5","sourceExerciseText":"Aproximaciones del primer ejercicio: barra sola x 10, 40% x 5,\n  60% x 3, 80% x 2 del peso de trabajo.\n- Repetir aproximaciones cortas (2 series) en cada básico.","sourcePrescription":"Aproximaciones del primer ejercicio: barra sola x 10, 40% x 5,\n  60% x 3, 80% x 2 del peso de trabajo.\n- Repetir aproximaciones cortas (2 series) en cada básico.","timeUnit":"min","distanceUnit":"km","sourceComments":"Realizá las aproximaciones en este orden:\nAproximaciones del primer ejercicio: barra sola x 10, 40% x 5,\n60% x 3, 80% x 2 del peso de trabajo.\n- Repetir aproximaciones cortas (2 series) en cada básico.","sourceDose":{"mode":"reps","sets":1,"reps":10,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"ramp-up","scope":"first-stage","originalMetrics":{"mode":"reps","sets":null,"reps":null,"durationMinutes":null,"distanceKm":null,"restSeconds":null}},"rpe":null}],"id":"f01-w2-s1-g1","sourceTitle":"Calentamiento","sourceInstructions":"Calentamiento (10'):\n- 3' de bici o remo suave.\n- Movilidad: sentadilla profunda con pausa 2 x 5, bisagra con palo\n  2 x 8, rotaciones de hombro con banda 2 x 10.\n- Aproximaciones del primer ejercicio: barra sola x 10, 40% x 5,\n  60% x 3, 80% x 2 del peso de trabajo.\n- Repetir aproximaciones cortas (2 series) en cada básico.","preparation":true,"sharedSequence":false,"standalone":false},{"title":"","rounds":1,"restSeconds":180,"estimatedMinutes":9,"durationIsEstimate":true,"instructions":"","exercises":[{"catalogId":"quadriceps-sentadilla","name":"Sentadilla trasera","sourceExerciseName":"Sentadilla trasera","trainHeroicName":"Back Squat","mode":"reps","sets":3,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":180,"intensity":"RPE 7-8","comments":"Podés aumentar el esfuerzo hasta 8/10 manteniendo la técnica.","prescription":"","priority":"core","id":"f01-w2-s1-g2-e1","sourceExerciseText":"1 · Sentadilla trasera [TH: Back Squat]\n    3 x 5 · RPE 7-8 · descanso 3'","sourcePrescription":"3 x 5 · RPE 7-8 · descanso 3'","timeUnit":"min","distanceUnit":"km","sourceComments":"Podés aumentar el esfuerzo hasta 8/10 manteniendo la técnica.","sourceDose":{"mode":"reps","sets":3,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":180,"timeUnit":"min","distanceUnit":"km","rpe":7},"nativeNormalization":{"version":1,"rule":"simple-dose","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":3,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":180}},"rpe":7,"rpeNormalization":{"version":3,"originalComments":"RPE 7-8","sourceValues":["RPE 7-8"]}}],"id":"f01-w2-s1-g2","sourceInstructions":"1 · Sentadilla trasera [TH: Back Squat]\n    3 x 5 · RPE 7-8 · descanso 3'\nDuración del bloque: estimación editorial, no indicada por la fuente.","standalone":true,"sourceTitle":"Ejercicio 1","preparation":false,"sharedSequence":false},{"title":"","rounds":1,"restSeconds":150,"estimatedMinutes":9,"durationIsEstimate":true,"instructions":"","exercises":[{"catalogId":"shoulders-press-militar","name":"Press militar de pie","sourceExerciseName":"Press militar de pie","trainHeroicName":"Standing Barbell Press","mode":"reps","sets":3,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":150,"intensity":"RPE 7-8","comments":"Glúteos y abdomen firmes, la cabeza \"pasa\" bajo la barra arriba.\nPodés aumentar el esfuerzo hasta 8/10 manteniendo la técnica.","prescription":"","priority":"core","id":"f01-w2-s1-g3-e1","sourceExerciseText":"2 · Press militar de pie [TH: Standing Barbell Press]\n    3 x 5 · RPE 7-8 · descanso 2'30\"\n    Glúteos y abdomen firmes, la cabeza \"pasa\" bajo la barra arriba.","sourcePrescription":"3 x 5 · RPE 7-8 · descanso 2'30\"\n    Glúteos y abdomen firmes, la cabeza \"pasa\" bajo la barra arriba.","timeUnit":"min","distanceUnit":"km","sourceComments":"Glúteos y abdomen firmes, la cabeza \"pasa\" bajo la barra arriba.\nPodés aumentar el esfuerzo hasta 8/10 manteniendo la técnica.","sourceDose":{"mode":"reps","sets":3,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":150,"timeUnit":"min","distanceUnit":"km","rpe":7},"nativeNormalization":{"version":1,"rule":"simple-dose","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":3,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":150}},"rpe":7,"rpeNormalization":{"version":3,"originalComments":"RPE 7-8\nGlúteos y abdomen firmes, la cabeza \"pasa\" bajo la barra arriba.","sourceValues":["RPE 7-8"]}}],"id":"f01-w2-s1-g3","sourceInstructions":"2 · Press militar de pie [TH: Standing Barbell Press]\n    3 x 5 · RPE 7-8 · descanso 2'30\"\n    Glúteos y abdomen firmes, la cabeza \"pasa\" bajo la barra arriba.\nDuración del bloque: estimación editorial, no indicada por la fuente.","standalone":true,"sourceTitle":"Ejercicio 2","preparation":false,"sharedSequence":false},{"title":"","rounds":1,"restSeconds":180,"estimatedMinutes":9,"durationIsEstimate":true,"instructions":"","exercises":[{"catalogId":"lower-back-peso-muerto-con-tecnica","name":"Peso muerto convencional","sourceExerciseName":"Peso muerto convencional","trainHeroicName":"Deadlift","mode":"reps","sets":2,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":180,"intensity":"","comments":"Semanas 1–2: dos series livianas para técnica. Después: una serie de cinco repeticiones.\nBarra sobre el medio del pie, espalda neutra, empujar el piso.","prescription":"","priority":"core","id":"f01-w2-s1-g4-e1","sourceExerciseText":"3 · Peso muerto convencional [TH: Deadlift]\n    1 x 5 (semanas 1-2: 2 x 5 livianas para técnica) · descanso 3'\n    Barra sobre el medio del pie, espalda neutra, empujar el piso.","sourcePrescription":"1 x 5 (semanas 1-2: 2 x 5 livianas para técnica) · descanso 3'\n    Barra sobre el medio del pie, espalda neutra, empujar el piso.","timeUnit":"min","distanceUnit":"km","sourceComments":"Semanas 1–2: dos series livianas para técnica. Después: una serie de cinco repeticiones.\nBarra sobre el medio del pie, espalda neutra, empujar el piso.","sourceDose":{"mode":"reps","sets":2,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":180,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"introductory-deadlift","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":null,"reps":null,"durationMinutes":null,"distanceKm":null,"restSeconds":180}},"rpe":null}],"id":"f01-w2-s1-g4","sourceInstructions":"3 · Peso muerto convencional [TH: Deadlift]\n    1 x 5 (semanas 1-2: 2 x 5 livianas para técnica) · descanso 3'\n    Barra sobre el medio del pie, espalda neutra, empujar el piso.\nDuración del bloque: estimación editorial, no indicada por la fuente.","standalone":true,"sourceTitle":"Ejercicio 3","preparation":false,"sharedSequence":false},{"title":"","rounds":1,"restSeconds":90,"estimatedMinutes":9,"durationIsEstimate":true,"instructions":"","exercises":[{"catalogId":"lats-dominadas","name":"Dominadas o jalón","sourceExerciseName":"Dominadas o jalón","trainHeroicName":"Pull-Up","mode":"reps","sets":3,"reps":6,"durationMinutes":null,"distanceKm":null,"restSeconds":90,"intensity":"RPE 8","comments":"Asistidas con banda o jalón al pecho si no llega a 6.\nPodés aumentar hasta 10 repeticiones por serie.","prescription":"","priority":"core","id":"f01-w2-s1-g5-e1","sourceExerciseText":"4 · Dominadas o jalón [TH: Pull-Up]\n    3 x 6-10 · RPE 8 · descanso 1'30\"\n    Asistidas con banda o jalón al pecho si no llega a 6.","sourcePrescription":"3 x 6-10 · RPE 8 · descanso 1'30\"\n    Asistidas con banda o jalón al pecho si no llega a 6.","timeUnit":"min","distanceUnit":"km","sourceComments":"Asistidas con banda o jalón al pecho si no llega a 6.\nPodés aumentar hasta 10 repeticiones por serie.","sourceDose":{"mode":"reps","sets":3,"reps":6,"durationMinutes":null,"distanceKm":null,"restSeconds":90,"timeUnit":"min","distanceUnit":"km","rpe":8},"nativeNormalization":{"version":1,"rule":"range-baseline","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":3,"reps":null,"durationMinutes":null,"distanceKm":null,"restSeconds":90}},"rpe":8,"rpeNormalization":{"version":3,"originalComments":"RPE 8\nAsistidas con banda o jalón al pecho si no llega a 6.\nPodés aumentar hasta 10 repeticiones por serie.","sourceValues":["RPE 8"]}}],"id":"f01-w2-s1-g5","sourceInstructions":"4 · Dominadas o jalón [TH: Pull-Up]\n    3 x 6-10 · RPE 8 · descanso 1'30\"\n    Asistidas con banda o jalón al pecho si no llega a 6.\nDuración del bloque: estimación editorial, no indicada por la fuente.","standalone":true,"sourceTitle":"Ejercicio 4","preparation":false,"sharedSequence":false},{"title":"","rounds":1,"restSeconds":45,"estimatedMinutes":6,"durationIsEstimate":true,"instructions":"","exercises":[{"catalogId":"upper-back-face-pull","name":"Face pull","sourceExerciseName":"Face pull","trainHeroicName":"Cable Facepull","mode":"reps","sets":2,"reps":15,"durationMinutes":null,"distanceKm":null,"restSeconds":45,"intensity":"","comments":"","prescription":"","priority":"optional","id":"f01-w2-s1-g6-e1","sourceExerciseText":"5 · Face pull [TH: Cable Facepull]\n    2 x 15 · descanso 45\"","sourcePrescription":"2 x 15 · descanso 45\"","timeUnit":"min","distanceUnit":"km","sourceComments":"","sourceDose":{"mode":"reps","sets":2,"reps":15,"durationMinutes":null,"distanceKm":null,"restSeconds":45,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"simple-dose","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":2,"reps":15,"durationMinutes":null,"distanceKm":null,"restSeconds":45}},"rpe":null}],"id":"f01-w2-s1-g6","sourceInstructions":"5 · Face pull [TH: Cable Facepull]\n    2 x 15 · descanso 45\"\nDuración del bloque: estimación editorial, no indicada por la fuente.","standalone":true,"sourceTitle":"Ejercicio 5","preparation":false,"sharedSequence":false},{"title":"Vuelta a la calma","rounds":1,"restSeconds":null,"estimatedMinutes":3,"durationIsEstimate":false,"instructions":"","exercises":[{"catalogId":"conditioning-walk","name":"Caminata suave","sourceExerciseName":"Caminata suave","trainHeroicName":null,"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).","prescription":"","priority":"core","id":"f01-w2-s1-g7-e1","sourceExerciseText":"Vuelta a la calma (3'): caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).","sourcePrescription":"Vuelta a la calma (3'): caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).","timeUnit":"min","distanceUnit":"km","sourceComments":"caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).","sourceDose":{"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"timed-preparation","scope":"complete-dose","originalMetrics":{"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null}},"rpe":null}],"id":"f01-w2-s1-g7","sourceTitle":"Vuelta a la calma","sourceInstructions":"Vuelta a la calma (3'): caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).","preparation":true,"sharedSequence":false,"standalone":false}],"sourceSessionText":"1 · Sentadilla trasera [TH: Back Squat]\n    3 x 5 · RPE 7-8 · descanso 3'\n2 · Press militar de pie [TH: Standing Barbell Press]\n    3 x 5 · RPE 7-8 · descanso 2'30\"\n    Glúteos y abdomen firmes, la cabeza \"pasa\" bajo la barra arriba.\n3 · Peso muerto convencional [TH: Deadlift]\n    1 x 5 (semanas 1-2: 2 x 5 livianas para técnica) · descanso 3'\n    Barra sobre el medio del pie, espalda neutra, empujar el piso.\n4 · Dominadas o jalón [TH: Pull-Up]\n    3 x 6-10 · RPE 8 · descanso 1'30\"\n    Asistidas con banda o jalón al pecho si no llega a 6.\n5 · Face pull [TH: Cable Facepull]\n    2 x 15 · descanso 45\"","durationIsEstimate":true,"id":"f01-w2-s1","sourceTitle":"Entrenamiento B","sourceInstructions":"Calentamiento (10'):\n- 3' de bici o remo suave.\n- Movilidad: sentadilla profunda con pausa 2 x 5, bisagra con palo\n  2 x 8, rotaciones de hombro con banda 2 x 10.\n- Aproximaciones del primer ejercicio: barra sola x 10, 40% x 5,\n  60% x 3, 80% x 2 del peso de trabajo.\n- Repetir aproximaciones cortas (2 series) en cada básico.\n\nVuelta a la calma (3'): caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).\n\nEntrenamiento A\n- Objetivo: sentadilla, press banca y remo.\n- Duración estimada: 55'.\n\nEntrenamiento B\n- Objetivo: sentadilla, press militar y peso muerto; dominadas.\n- Duración estimada: 55'.\n\nImprescindible: ejercicios 1 y 2 de cada entrenamiento; peso muerto en B.\nImportante: remo (A) y dominadas (B).\nOpcional: plancha y face pull.\nRecorte: primero accesorios; nunca los básicos.\nSi solo puede 2 días: A y B, y subir carga una sesión por semana menos.","description":"Trabajo principal: Sentadilla trasera, Press militar de pie, Peso muerto convencional."},{"title":"Sentadilla, banca y remo","day":2,"slot":"am","minutes":55,"minimumMinutes":40,"intensity":"Según la prescripción original de cada ejercicio.","instructions":"Trabajo principal: Sentadilla trasera, Press banca, Remo con barra.","priority":"core","groups":[{"title":"Calentamiento","rounds":1,"restSeconds":null,"estimatedMinutes":10,"durationIsEstimate":false,"instructions":"","exercises":[{"catalogId":"custom","name":"Bici o remo suave","sourceExerciseName":"Bici o remo suave","trainHeroicName":null,"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"de bici o remo suave.","prescription":"","priority":"core","id":"f01-w2-s2-g1-e1","sourceExerciseText":"3' de bici o remo suave.","sourcePrescription":"3' de bici o remo suave.","timeUnit":"min","distanceUnit":"km","sourceComments":"de bici o remo suave.","sourceDose":{"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"simple-dose","scope":"complete-dose","originalMetrics":{"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null}},"rpe":null},{"catalogId":"custom","name":"Sentadilla profunda con pausa","sourceExerciseName":"Sentadilla profunda con pausa","trainHeroicName":null,"mode":"reps","sets":2,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"Con pausa.","prescription":"","priority":"core","id":"f01-w2-s2-g1-e2","sourceExerciseText":"sentadilla profunda con pausa 2 x 5","sourcePrescription":"sentadilla profunda con pausa 2 x 5","timeUnit":"min","distanceUnit":"km","sourceComments":"Con pausa.","sourceDose":{"mode":"reps","sets":2,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"embedded-native","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":2,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":null}},"rpe":null},{"catalogId":"lower-back-bisagra-con-baston","name":"Bisagra con palo","sourceExerciseName":"Bisagra con palo","trainHeroicName":null,"mode":"reps","sets":2,"reps":8,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"","prescription":"","priority":"core","id":"f01-w2-s2-g1-e3","sourceExerciseText":"bisagra con palo\n  2 x 8","sourcePrescription":"bisagra con palo\n  2 x 8","timeUnit":"min","distanceUnit":"km","sourceComments":"","sourceDose":{"mode":"reps","sets":2,"reps":8,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"embedded-native","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":2,"reps":8,"durationMinutes":null,"distanceKm":null,"restSeconds":null}},"rpe":null},{"catalogId":"custom","name":"Rotaciones de hombro con banda","sourceExerciseName":"Rotaciones de hombro con banda","trainHeroicName":null,"mode":"reps","sets":2,"reps":10,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"Activación con banda.","prescription":"","priority":"core","id":"f01-w2-s2-g1-e4","sourceExerciseText":"rotaciones de hombro con banda 2 x 10.","sourcePrescription":"rotaciones de hombro con banda 2 x 10.","timeUnit":"min","distanceUnit":"km","sourceComments":"Activación con banda.","sourceDose":{"mode":"reps","sets":2,"reps":10,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"embedded-native","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":2,"reps":10,"durationMinutes":null,"distanceKm":null,"restSeconds":null}},"rpe":null},{"catalogId":"quadriceps-sentadilla","name":"Aproximaciones de los básicos","sourceExerciseName":"Aproximaciones de los básicos","trainHeroicName":"Back Squat","mode":"reps","sets":1,"reps":10,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"Realizá las aproximaciones en este orden:\nAproximaciones del primer ejercicio: barra sola x 10, 40% x 5,\n60% x 3, 80% x 2 del peso de trabajo.\n- Repetir aproximaciones cortas (2 series) en cada básico.","prescription":"","priority":"core","id":"f01-w2-s2-g1-e5","sourceExerciseText":"Aproximaciones del primer ejercicio: barra sola x 10, 40% x 5,\n  60% x 3, 80% x 2 del peso de trabajo.\n- Repetir aproximaciones cortas (2 series) en cada básico.","sourcePrescription":"Aproximaciones del primer ejercicio: barra sola x 10, 40% x 5,\n  60% x 3, 80% x 2 del peso de trabajo.\n- Repetir aproximaciones cortas (2 series) en cada básico.","timeUnit":"min","distanceUnit":"km","sourceComments":"Realizá las aproximaciones en este orden:\nAproximaciones del primer ejercicio: barra sola x 10, 40% x 5,\n60% x 3, 80% x 2 del peso de trabajo.\n- Repetir aproximaciones cortas (2 series) en cada básico.","sourceDose":{"mode":"reps","sets":1,"reps":10,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"ramp-up","scope":"first-stage","originalMetrics":{"mode":"reps","sets":null,"reps":null,"durationMinutes":null,"distanceKm":null,"restSeconds":null}},"rpe":null}],"id":"f01-w2-s2-g1","sourceTitle":"Calentamiento","sourceInstructions":"Calentamiento (10'):\n- 3' de bici o remo suave.\n- Movilidad: sentadilla profunda con pausa 2 x 5, bisagra con palo\n  2 x 8, rotaciones de hombro con banda 2 x 10.\n- Aproximaciones del primer ejercicio: barra sola x 10, 40% x 5,\n  60% x 3, 80% x 2 del peso de trabajo.\n- Repetir aproximaciones cortas (2 series) en cada básico.","preparation":true,"sharedSequence":false,"standalone":false},{"title":"","rounds":1,"restSeconds":180,"estimatedMinutes":10,"durationIsEstimate":true,"instructions":"","exercises":[{"catalogId":"quadriceps-sentadilla","name":"Sentadilla trasera","sourceExerciseName":"Sentadilla trasera","trainHeroicName":"Back Squat","mode":"reps","sets":3,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":180,"intensity":"RPE 7-8","comments":"Barra en trapecios, pecho arriba, bajar hasta que la cadera\npase la rodilla, rodillas siguiendo los pies.\nPodés aumentar el esfuerzo hasta 8/10 manteniendo la técnica.","prescription":"","priority":"core","id":"f01-w2-s2-g2-e1","sourceExerciseText":"1 · Sentadilla trasera [TH: Back Squat]\n    3 x 5 · RPE 7-8 · descanso 3'\n    Barra en trapecios, pecho arriba, bajar hasta que la cadera\n    pase la rodilla, rodillas siguiendo los pies.","sourcePrescription":"3 x 5 · RPE 7-8 · descanso 3'\n    Barra en trapecios, pecho arriba, bajar hasta que la cadera\n    pase la rodilla, rodillas siguiendo los pies.","timeUnit":"min","distanceUnit":"km","sourceComments":"Barra en trapecios, pecho arriba, bajar hasta que la cadera\npase la rodilla, rodillas siguiendo los pies.\nPodés aumentar el esfuerzo hasta 8/10 manteniendo la técnica.","sourceDose":{"mode":"reps","sets":3,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":180,"timeUnit":"min","distanceUnit":"km","rpe":7},"nativeNormalization":{"version":1,"rule":"simple-dose","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":3,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":180}},"rpe":7,"rpeNormalization":{"version":3,"originalComments":"RPE 7-8\nBarra en trapecios, pecho arriba, bajar hasta que la cadera\npase la rodilla, rodillas siguiendo los pies.","sourceValues":["RPE 7-8"]}}],"id":"f01-w2-s2-g2","sourceInstructions":"1 · Sentadilla trasera [TH: Back Squat]\n    3 x 5 · RPE 7-8 · descanso 3'\n    Barra en trapecios, pecho arriba, bajar hasta que la cadera\n    pase la rodilla, rodillas siguiendo los pies.\nDuración del bloque: estimación editorial, no indicada por la fuente.","standalone":true,"sourceTitle":"Ejercicio 1","preparation":false,"sharedSequence":false},{"title":"","rounds":1,"restSeconds":180,"estimatedMinutes":10,"durationIsEstimate":true,"instructions":"","exercises":[{"catalogId":"chest-press-de-banca","name":"Press banca","sourceExerciseName":"Press banca","trainHeroicName":"Bench Press","mode":"reps","sets":3,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":180,"intensity":"RPE 7-8","comments":"Escápulas juntas, barra al esternón bajo, pies firmes.\nPodés aumentar el esfuerzo hasta 8/10 manteniendo la técnica.","prescription":"","priority":"core","id":"f01-w2-s2-g3-e1","sourceExerciseText":"2 · Press banca [TH: Bench Press]\n    3 x 5 · RPE 7-8 · descanso 3'\n    Escápulas juntas, barra al esternón bajo, pies firmes.","sourcePrescription":"3 x 5 · RPE 7-8 · descanso 3'\n    Escápulas juntas, barra al esternón bajo, pies firmes.","timeUnit":"min","distanceUnit":"km","sourceComments":"Escápulas juntas, barra al esternón bajo, pies firmes.\nPodés aumentar el esfuerzo hasta 8/10 manteniendo la técnica.","sourceDose":{"mode":"reps","sets":3,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":180,"timeUnit":"min","distanceUnit":"km","rpe":7},"nativeNormalization":{"version":1,"rule":"simple-dose","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":3,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":180}},"rpe":7,"rpeNormalization":{"version":3,"originalComments":"RPE 7-8\nEscápulas juntas, barra al esternón bajo, pies firmes.","sourceValues":["RPE 7-8"]}}],"id":"f01-w2-s2-g3","sourceInstructions":"2 · Press banca [TH: Bench Press]\n    3 x 5 · RPE 7-8 · descanso 3'\n    Escápulas juntas, barra al esternón bajo, pies firmes.\nDuración del bloque: estimación editorial, no indicada por la fuente.","standalone":true,"sourceTitle":"Ejercicio 2","preparation":false,"sharedSequence":false},{"title":"","rounds":1,"restSeconds":120,"estimatedMinutes":10,"durationIsEstimate":true,"instructions":"","exercises":[{"catalogId":"lats-remo-con-barra","name":"Remo con barra","sourceExerciseName":"Remo con barra","trainHeroicName":"Bent Over Row","mode":"reps","sets":3,"reps":8,"durationMinutes":null,"distanceKm":null,"restSeconds":120,"intensity":"RPE 7","comments":"","prescription":"","priority":"core","id":"f01-w2-s2-g4-e1","sourceExerciseText":"3 · Remo con barra [TH: Bent Over Row]\n    3 x 8 · RPE 7 · descanso 2'","sourcePrescription":"3 x 8 · RPE 7 · descanso 2'","timeUnit":"min","distanceUnit":"km","sourceComments":"","sourceDose":{"mode":"reps","sets":3,"reps":8,"durationMinutes":null,"distanceKm":null,"restSeconds":120,"timeUnit":"min","distanceUnit":"km","rpe":7},"nativeNormalization":{"version":1,"rule":"simple-dose","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":3,"reps":8,"durationMinutes":null,"distanceKm":null,"restSeconds":120}},"rpe":7,"rpeNormalization":{"version":3,"originalComments":"RPE 7","sourceValues":["RPE 7"]}}],"id":"f01-w2-s2-g4","sourceInstructions":"3 · Remo con barra [TH: Bent Over Row]\n    3 x 8 · RPE 7 · descanso 2'\nDuración del bloque: estimación editorial, no indicada por la fuente.","standalone":true,"sourceTitle":"Ejercicio 3","preparation":false,"sharedSequence":false},{"title":"","rounds":1,"restSeconds":45,"estimatedMinutes":12,"durationIsEstimate":true,"instructions":"","exercises":[{"catalogId":"core-plancha","name":"Plancha frontal","sourceExerciseName":"Plancha frontal","trainHeroicName":"Plank","mode":"time","sets":3,"reps":null,"durationMinutes":0.5,"distanceKm":null,"restSeconds":45,"intensity":"","comments":"Extendé cada serie hasta 45 s.","prescription":"","priority":"optional","id":"f01-w2-s2-g5-e1","sourceExerciseText":"4 · Plancha frontal [TH: Plank]\n    3 x 30-45\" · descanso 45\"","sourcePrescription":"3 x 30-45\" · descanso 45\"","timeUnit":"s","distanceUnit":"km","sourceComments":"Extendé cada serie hasta 45 s.","sourceDose":{"mode":"time","sets":3,"reps":null,"durationMinutes":0.5,"distanceKm":null,"restSeconds":45,"timeUnit":"s","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"range-baseline","scope":"complete-dose","originalMetrics":{"mode":"time","sets":3,"reps":null,"durationMinutes":null,"distanceKm":null,"restSeconds":45}},"rpe":null}],"id":"f01-w2-s2-g5","sourceInstructions":"4 · Plancha frontal [TH: Plank]\n    3 x 30-45\" · descanso 45\"\nDuración del bloque: estimación editorial, no indicada por la fuente.","standalone":true,"sourceTitle":"Ejercicio 4","preparation":false,"sharedSequence":false},{"title":"Vuelta a la calma","rounds":1,"restSeconds":null,"estimatedMinutes":3,"durationIsEstimate":false,"instructions":"","exercises":[{"catalogId":"conditioning-walk","name":"Caminata suave","sourceExerciseName":"Caminata suave","trainHeroicName":null,"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).","prescription":"","priority":"core","id":"f01-w2-s2-g6-e1","sourceExerciseText":"Vuelta a la calma (3'): caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).","sourcePrescription":"Vuelta a la calma (3'): caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).","timeUnit":"min","distanceUnit":"km","sourceComments":"caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).","sourceDose":{"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"timed-preparation","scope":"complete-dose","originalMetrics":{"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null}},"rpe":null}],"id":"f01-w2-s2-g6","sourceTitle":"Vuelta a la calma","sourceInstructions":"Vuelta a la calma (3'): caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).","preparation":true,"sharedSequence":false,"standalone":false}],"sourceSessionText":"1 · Sentadilla trasera [TH: Back Squat]\n    3 x 5 · RPE 7-8 · descanso 3'\n    Barra en trapecios, pecho arriba, bajar hasta que la cadera\n    pase la rodilla, rodillas siguiendo los pies.\n2 · Press banca [TH: Bench Press]\n    3 x 5 · RPE 7-8 · descanso 3'\n    Escápulas juntas, barra al esternón bajo, pies firmes.\n3 · Remo con barra [TH: Bent Over Row]\n    3 x 8 · RPE 7 · descanso 2'\n4 · Plancha frontal [TH: Plank]\n    3 x 30-45\" · descanso 45\"","durationIsEstimate":true,"id":"f01-w2-s2","sourceTitle":"Entrenamiento A","sourceInstructions":"Calentamiento (10'):\n- 3' de bici o remo suave.\n- Movilidad: sentadilla profunda con pausa 2 x 5, bisagra con palo\n  2 x 8, rotaciones de hombro con banda 2 x 10.\n- Aproximaciones del primer ejercicio: barra sola x 10, 40% x 5,\n  60% x 3, 80% x 2 del peso de trabajo.\n- Repetir aproximaciones cortas (2 series) en cada básico.\n\nVuelta a la calma (3'): caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).\n\nEntrenamiento A\n- Objetivo: sentadilla, press banca y remo.\n- Duración estimada: 55'.\n\nEntrenamiento B\n- Objetivo: sentadilla, press militar y peso muerto; dominadas.\n- Duración estimada: 55'.\n\nImprescindible: ejercicios 1 y 2 de cada entrenamiento; peso muerto en B.\nImportante: remo (A) y dominadas (B).\nOpcional: plancha y face pull.\nRecorte: primero accesorios; nunca los básicos.\nSi solo puede 2 días: A y B, y subir carga una sesión por semana menos.","description":"Trabajo principal: Sentadilla trasera, Press banca, Remo con barra."},{"title":"Sentadilla, press y peso muerto","day":4,"slot":"am","minutes":55,"minimumMinutes":40,"intensity":"Según la prescripción original de cada ejercicio.","instructions":"Trabajo principal: Sentadilla trasera, Press militar de pie, Peso muerto convencional.","priority":"core","groups":[{"title":"Calentamiento","rounds":1,"restSeconds":null,"estimatedMinutes":10,"durationIsEstimate":false,"instructions":"","exercises":[{"catalogId":"custom","name":"Bici o remo suave","sourceExerciseName":"Bici o remo suave","trainHeroicName":null,"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"de bici o remo suave.","prescription":"","priority":"core","id":"f01-w2-s3-g1-e1","sourceExerciseText":"3' de bici o remo suave.","sourcePrescription":"3' de bici o remo suave.","timeUnit":"min","distanceUnit":"km","sourceComments":"de bici o remo suave.","sourceDose":{"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"simple-dose","scope":"complete-dose","originalMetrics":{"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null}},"rpe":null},{"catalogId":"custom","name":"Sentadilla profunda con pausa","sourceExerciseName":"Sentadilla profunda con pausa","trainHeroicName":null,"mode":"reps","sets":2,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"Con pausa.","prescription":"","priority":"core","id":"f01-w2-s3-g1-e2","sourceExerciseText":"sentadilla profunda con pausa 2 x 5","sourcePrescription":"sentadilla profunda con pausa 2 x 5","timeUnit":"min","distanceUnit":"km","sourceComments":"Con pausa.","sourceDose":{"mode":"reps","sets":2,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"embedded-native","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":2,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":null}},"rpe":null},{"catalogId":"lower-back-bisagra-con-baston","name":"Bisagra con palo","sourceExerciseName":"Bisagra con palo","trainHeroicName":null,"mode":"reps","sets":2,"reps":8,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"","prescription":"","priority":"core","id":"f01-w2-s3-g1-e3","sourceExerciseText":"bisagra con palo\n  2 x 8","sourcePrescription":"bisagra con palo\n  2 x 8","timeUnit":"min","distanceUnit":"km","sourceComments":"","sourceDose":{"mode":"reps","sets":2,"reps":8,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"embedded-native","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":2,"reps":8,"durationMinutes":null,"distanceKm":null,"restSeconds":null}},"rpe":null},{"catalogId":"custom","name":"Rotaciones de hombro con banda","sourceExerciseName":"Rotaciones de hombro con banda","trainHeroicName":null,"mode":"reps","sets":2,"reps":10,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"Activación con banda.","prescription":"","priority":"core","id":"f01-w2-s3-g1-e4","sourceExerciseText":"rotaciones de hombro con banda 2 x 10.","sourcePrescription":"rotaciones de hombro con banda 2 x 10.","timeUnit":"min","distanceUnit":"km","sourceComments":"Activación con banda.","sourceDose":{"mode":"reps","sets":2,"reps":10,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"embedded-native","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":2,"reps":10,"durationMinutes":null,"distanceKm":null,"restSeconds":null}},"rpe":null},{"catalogId":"quadriceps-sentadilla","name":"Aproximaciones de los básicos","sourceExerciseName":"Aproximaciones de los básicos","trainHeroicName":"Back Squat","mode":"reps","sets":1,"reps":10,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"Realizá las aproximaciones en este orden:\nAproximaciones del primer ejercicio: barra sola x 10, 40% x 5,\n60% x 3, 80% x 2 del peso de trabajo.\n- Repetir aproximaciones cortas (2 series) en cada básico.","prescription":"","priority":"core","id":"f01-w2-s3-g1-e5","sourceExerciseText":"Aproximaciones del primer ejercicio: barra sola x 10, 40% x 5,\n  60% x 3, 80% x 2 del peso de trabajo.\n- Repetir aproximaciones cortas (2 series) en cada básico.","sourcePrescription":"Aproximaciones del primer ejercicio: barra sola x 10, 40% x 5,\n  60% x 3, 80% x 2 del peso de trabajo.\n- Repetir aproximaciones cortas (2 series) en cada básico.","timeUnit":"min","distanceUnit":"km","sourceComments":"Realizá las aproximaciones en este orden:\nAproximaciones del primer ejercicio: barra sola x 10, 40% x 5,\n60% x 3, 80% x 2 del peso de trabajo.\n- Repetir aproximaciones cortas (2 series) en cada básico.","sourceDose":{"mode":"reps","sets":1,"reps":10,"durationMinutes":null,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"ramp-up","scope":"first-stage","originalMetrics":{"mode":"reps","sets":null,"reps":null,"durationMinutes":null,"distanceKm":null,"restSeconds":null}},"rpe":null}],"id":"f01-w2-s3-g1","sourceTitle":"Calentamiento","sourceInstructions":"Calentamiento (10'):\n- 3' de bici o remo suave.\n- Movilidad: sentadilla profunda con pausa 2 x 5, bisagra con palo\n  2 x 8, rotaciones de hombro con banda 2 x 10.\n- Aproximaciones del primer ejercicio: barra sola x 10, 40% x 5,\n  60% x 3, 80% x 2 del peso de trabajo.\n- Repetir aproximaciones cortas (2 series) en cada básico.","preparation":true,"sharedSequence":false,"standalone":false},{"title":"","rounds":1,"restSeconds":180,"estimatedMinutes":9,"durationIsEstimate":true,"instructions":"","exercises":[{"catalogId":"quadriceps-sentadilla","name":"Sentadilla trasera","sourceExerciseName":"Sentadilla trasera","trainHeroicName":"Back Squat","mode":"reps","sets":3,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":180,"intensity":"RPE 7-8","comments":"Podés aumentar el esfuerzo hasta 8/10 manteniendo la técnica.","prescription":"","priority":"core","id":"f01-w2-s3-g2-e1","sourceExerciseText":"1 · Sentadilla trasera [TH: Back Squat]\n    3 x 5 · RPE 7-8 · descanso 3'","sourcePrescription":"3 x 5 · RPE 7-8 · descanso 3'","timeUnit":"min","distanceUnit":"km","sourceComments":"Podés aumentar el esfuerzo hasta 8/10 manteniendo la técnica.","sourceDose":{"mode":"reps","sets":3,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":180,"timeUnit":"min","distanceUnit":"km","rpe":7},"nativeNormalization":{"version":1,"rule":"simple-dose","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":3,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":180}},"rpe":7,"rpeNormalization":{"version":3,"originalComments":"RPE 7-8","sourceValues":["RPE 7-8"]}}],"id":"f01-w2-s3-g2","sourceInstructions":"1 · Sentadilla trasera [TH: Back Squat]\n    3 x 5 · RPE 7-8 · descanso 3'\nDuración del bloque: estimación editorial, no indicada por la fuente.","standalone":true,"sourceTitle":"Ejercicio 1","preparation":false,"sharedSequence":false},{"title":"","rounds":1,"restSeconds":150,"estimatedMinutes":9,"durationIsEstimate":true,"instructions":"","exercises":[{"catalogId":"shoulders-press-militar","name":"Press militar de pie","sourceExerciseName":"Press militar de pie","trainHeroicName":"Standing Barbell Press","mode":"reps","sets":3,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":150,"intensity":"RPE 7-8","comments":"Glúteos y abdomen firmes, la cabeza \"pasa\" bajo la barra arriba.\nPodés aumentar el esfuerzo hasta 8/10 manteniendo la técnica.","prescription":"","priority":"core","id":"f01-w2-s3-g3-e1","sourceExerciseText":"2 · Press militar de pie [TH: Standing Barbell Press]\n    3 x 5 · RPE 7-8 · descanso 2'30\"\n    Glúteos y abdomen firmes, la cabeza \"pasa\" bajo la barra arriba.","sourcePrescription":"3 x 5 · RPE 7-8 · descanso 2'30\"\n    Glúteos y abdomen firmes, la cabeza \"pasa\" bajo la barra arriba.","timeUnit":"min","distanceUnit":"km","sourceComments":"Glúteos y abdomen firmes, la cabeza \"pasa\" bajo la barra arriba.\nPodés aumentar el esfuerzo hasta 8/10 manteniendo la técnica.","sourceDose":{"mode":"reps","sets":3,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":150,"timeUnit":"min","distanceUnit":"km","rpe":7},"nativeNormalization":{"version":1,"rule":"simple-dose","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":3,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":150}},"rpe":7,"rpeNormalization":{"version":3,"originalComments":"RPE 7-8\nGlúteos y abdomen firmes, la cabeza \"pasa\" bajo la barra arriba.","sourceValues":["RPE 7-8"]}}],"id":"f01-w2-s3-g3","sourceInstructions":"2 · Press militar de pie [TH: Standing Barbell Press]\n    3 x 5 · RPE 7-8 · descanso 2'30\"\n    Glúteos y abdomen firmes, la cabeza \"pasa\" bajo la barra arriba.\nDuración del bloque: estimación editorial, no indicada por la fuente.","standalone":true,"sourceTitle":"Ejercicio 2","preparation":false,"sharedSequence":false},{"title":"","rounds":1,"restSeconds":180,"estimatedMinutes":9,"durationIsEstimate":true,"instructions":"","exercises":[{"catalogId":"lower-back-peso-muerto-con-tecnica","name":"Peso muerto convencional","sourceExerciseName":"Peso muerto convencional","trainHeroicName":"Deadlift","mode":"reps","sets":2,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":180,"intensity":"","comments":"Semanas 1–2: dos series livianas para técnica. Después: una serie de cinco repeticiones.\nBarra sobre el medio del pie, espalda neutra, empujar el piso.","prescription":"","priority":"core","id":"f01-w2-s3-g4-e1","sourceExerciseText":"3 · Peso muerto convencional [TH: Deadlift]\n    1 x 5 (semanas 1-2: 2 x 5 livianas para técnica) · descanso 3'\n    Barra sobre el medio del pie, espalda neutra, empujar el piso.","sourcePrescription":"1 x 5 (semanas 1-2: 2 x 5 livianas para técnica) · descanso 3'\n    Barra sobre el medio del pie, espalda neutra, empujar el piso.","timeUnit":"min","distanceUnit":"km","sourceComments":"Semanas 1–2: dos series livianas para técnica. Después: una serie de cinco repeticiones.\nBarra sobre el medio del pie, espalda neutra, empujar el piso.","sourceDose":{"mode":"reps","sets":2,"reps":5,"durationMinutes":null,"distanceKm":null,"restSeconds":180,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"introductory-deadlift","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":null,"reps":null,"durationMinutes":null,"distanceKm":null,"restSeconds":180}},"rpe":null}],"id":"f01-w2-s3-g4","sourceInstructions":"3 · Peso muerto convencional [TH: Deadlift]\n    1 x 5 (semanas 1-2: 2 x 5 livianas para técnica) · descanso 3'\n    Barra sobre el medio del pie, espalda neutra, empujar el piso.\nDuración del bloque: estimación editorial, no indicada por la fuente.","standalone":true,"sourceTitle":"Ejercicio 3","preparation":false,"sharedSequence":false},{"title":"","rounds":1,"restSeconds":90,"estimatedMinutes":9,"durationIsEstimate":true,"instructions":"","exercises":[{"catalogId":"lats-dominadas","name":"Dominadas o jalón","sourceExerciseName":"Dominadas o jalón","trainHeroicName":"Pull-Up","mode":"reps","sets":3,"reps":6,"durationMinutes":null,"distanceKm":null,"restSeconds":90,"intensity":"RPE 8","comments":"Asistidas con banda o jalón al pecho si no llega a 6.\nPodés aumentar hasta 10 repeticiones por serie.","prescription":"","priority":"core","id":"f01-w2-s3-g5-e1","sourceExerciseText":"4 · Dominadas o jalón [TH: Pull-Up]\n    3 x 6-10 · RPE 8 · descanso 1'30\"\n    Asistidas con banda o jalón al pecho si no llega a 6.","sourcePrescription":"3 x 6-10 · RPE 8 · descanso 1'30\"\n    Asistidas con banda o jalón al pecho si no llega a 6.","timeUnit":"min","distanceUnit":"km","sourceComments":"Asistidas con banda o jalón al pecho si no llega a 6.\nPodés aumentar hasta 10 repeticiones por serie.","sourceDose":{"mode":"reps","sets":3,"reps":6,"durationMinutes":null,"distanceKm":null,"restSeconds":90,"timeUnit":"min","distanceUnit":"km","rpe":8},"nativeNormalization":{"version":1,"rule":"range-baseline","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":3,"reps":null,"durationMinutes":null,"distanceKm":null,"restSeconds":90}},"rpe":8,"rpeNormalization":{"version":3,"originalComments":"RPE 8\nAsistidas con banda o jalón al pecho si no llega a 6.\nPodés aumentar hasta 10 repeticiones por serie.","sourceValues":["RPE 8"]}}],"id":"f01-w2-s3-g5","sourceInstructions":"4 · Dominadas o jalón [TH: Pull-Up]\n    3 x 6-10 · RPE 8 · descanso 1'30\"\n    Asistidas con banda o jalón al pecho si no llega a 6.\nDuración del bloque: estimación editorial, no indicada por la fuente.","standalone":true,"sourceTitle":"Ejercicio 4","preparation":false,"sharedSequence":false},{"title":"","rounds":1,"restSeconds":45,"estimatedMinutes":6,"durationIsEstimate":true,"instructions":"","exercises":[{"catalogId":"upper-back-face-pull","name":"Face pull","sourceExerciseName":"Face pull","trainHeroicName":"Cable Facepull","mode":"reps","sets":2,"reps":15,"durationMinutes":null,"distanceKm":null,"restSeconds":45,"intensity":"","comments":"","prescription":"","priority":"optional","id":"f01-w2-s3-g6-e1","sourceExerciseText":"5 · Face pull [TH: Cable Facepull]\n    2 x 15 · descanso 45\"","sourcePrescription":"2 x 15 · descanso 45\"","timeUnit":"min","distanceUnit":"km","sourceComments":"","sourceDose":{"mode":"reps","sets":2,"reps":15,"durationMinutes":null,"distanceKm":null,"restSeconds":45,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"simple-dose","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":2,"reps":15,"durationMinutes":null,"distanceKm":null,"restSeconds":45}},"rpe":null}],"id":"f01-w2-s3-g6","sourceInstructions":"5 · Face pull [TH: Cable Facepull]\n    2 x 15 · descanso 45\"\nDuración del bloque: estimación editorial, no indicada por la fuente.","standalone":true,"sourceTitle":"Ejercicio 5","preparation":false,"sharedSequence":false},{"title":"Vuelta a la calma","rounds":1,"restSeconds":null,"estimatedMinutes":3,"durationIsEstimate":false,"instructions":"","exercises":[{"catalogId":"conditioning-walk","name":"Caminata suave","sourceExerciseName":"Caminata suave","trainHeroicName":null,"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).","prescription":"","priority":"core","id":"f01-w2-s3-g7-e1","sourceExerciseText":"Vuelta a la calma (3'): caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).","sourcePrescription":"Vuelta a la calma (3'): caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).","timeUnit":"min","distanceUnit":"km","sourceComments":"caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).","sourceDose":{"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"timed-preparation","scope":"complete-dose","originalMetrics":{"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null}},"rpe":null}],"id":"f01-w2-s3-g7","sourceTitle":"Vuelta a la calma","sourceInstructions":"Vuelta a la calma (3'): caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).","preparation":true,"sharedSequence":false,"standalone":false}],"sourceSessionText":"1 · Sentadilla trasera [TH: Back Squat]\n    3 x 5 · RPE 7-8 · descanso 3'\n2 · Press militar de pie [TH: Standing Barbell Press]\n    3 x 5 · RPE 7-8 · descanso 2'30\"\n    Glúteos y abdomen firmes, la cabeza \"pasa\" bajo la barra arriba.\n3 · Peso muerto convencional [TH: Deadlift]\n    1 x 5 (semanas 1-2: 2 x 5 livianas para técnica) · descanso 3'\n    Barra sobre el medio del pie, espalda neutra, empujar el piso.\n4 · Dominadas o jalón [TH: Pull-Up]\n    3 x 6-10 · RPE 8 · descanso 1'30\"\n    Asistidas con banda o jalón al pecho si no llega a 6.\n5 · Face pull [TH: Cable Facepull]\n    2 x 15 · descanso 45\"","durationIsEstimate":true,"id":"f01-w2-s3","sourceTitle":"Entrenamiento B","sourceInstructions":"Calentamiento (10'):\n- 3' de bici o remo suave.\n- Movilidad: sentadilla profunda con pausa 2 x 5, bisagra con palo\n  2 x 8, rotaciones de hombro con banda 2 x 10.\n- Aproximaciones del primer ejercicio: barra sola x 10, 40% x 5,\n  60% x 3, 80% x 2 del peso de trabajo.\n- Repetir aproximaciones cortas (2 series) en cada básico.\n\nVuelta a la calma (3'): caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).\n\nEntrenamiento A\n- Objetivo: sentadilla, press banca y remo.\n- Duración estimada: 55'.\n\nEntrenamiento B\n- Objetivo: sentadilla, press militar y peso muerto; dominadas.\n- Duración estimada: 55'.\n\nImprescindible: ejercicios 1 y 2 de cada entrenamiento; peso muerto en B.\nImportante: remo (A) y dominadas (B).\nOpcional: plancha y face pull.\nRecorte: primero accesorios; nunca los básicos.\nSi solo puede 2 días: A y B, y subir carga una sesión por semana menos.","description":"Trabajo principal: Sentadilla trasera, Press militar de pie, Peso muerto convencional."}],"restDays":[1,3,5,6],"totalMinutes":165}],"weeklySummary":[{"week":1,"sessions":3,"activeDays":3,"minutes":165},{"week":2,"sessions":3,"activeDays":3,"minutes":165}],"profile":"Experiencia mínima (criterio principal)\n- Menos de 1 año de entrenamiento de fuerza con barra, o nunca hizo\n  los básicos con técnica supervisada.\n- Puede hacer una sentadilla goblet y una bisagra de cadera sin dolor.\n\nMarcas orientativas (NO excluyentes)\n- Sentadilla menor a 1 x peso corporal · Peso muerto menor a 1,25 x PC.\n\nObjetivo\n- Aprender sentadilla, press banca, press militar, peso muerto y remo\n  con barra, y subir carga cada sesión mientras sea posible\n  (progresión lineal).\n\nQué lo distingue de F02\n- F01: 3 días full body, progresión lineal sesión a sesión.\n- F02: 4 días upper/lower con ondulación semanal por RPE.\n\nEquipamiento necesario\n- Rack con barra olímpica y discos (ideal discos de 1,25 kg),\n  banco plano, barra de dominadas o jalón.","displayTitle":"Fuerza para principiantes"}