{"schemaVersion":1,"templateId":"h03","title":"Hipertrofia competitiva","discipline":"hipertrofia","experience":"competitive","daysPerWeek":1,"availableDays":[0],"scheduledDaysPerWeek":[1],"maximumSessionMinutes":70,"revision":"2026-11-11.2","description":"Desarrollo muscular con un reparto de 1 días, trabajo principal, accesorios y recuperación.","status":"source-guided-editorial-adaptation","sourceTemplateUrl":"https://francisco-martin-performance.tom-123.chatgpt.site/rutinas/h03.json","rulesUrl":"https://francisco-martin-performance.tom-123.chatgpt.site/rutinas/logica-programas.json","notice":"Distribución de ejemplo según el feedback de Francisco. Dosis no especificadas: reutilizadas de la fuente o propuestas editoriales identificadas. No es un plan individual.","weeks":[{"number":1,"theme":"Distribución por foco · semana 1","restDays":[1,2,3,4,5,6],"sessions":[{"id":"h03-focus-w1-s1","title":"Full body A","day":0,"slot":"am","minutes":65,"minimumMinutes":30,"priority":"core","activity":"strength","instructions":"Cinco bloques: principal pesado, accesorio, secundario, metabólico y finisher. No superar 70 minutos; ajustá con Francisco si los descansos que necesitás exceden ese tiempo.","kind":"fullA","groups":[{"id":"h03-focus-w1-s1-g1","title":"Entrada en calor","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":7,"durationIsEstimate":true,"preparation":true,"exercises":[{"id":"h03-focus-w1-s1-g1-e1","catalogId":"conditioning-walk","name":"Caminar","mode":"time","sets":1,"reps":null,"durationMinutes":5,"distanceKm":null,"timeUnit":"min","restSeconds":0,"rpe":2,"zone":1,"comments":"Movilidad suave y aproximaciones del primer ejercicio sin fatiga.","doseOrigin":"feedback-or-editorial-adaptation"}]},{"id":"h03-focus-w1-s1-g2","title":"Básico principal","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":14,"durationIsEstimate":true,"role":"main","exercises":[{"id":"h03-focus-w1-s1-g2-e1","catalogId":"quadriceps-sentadilla","name":"Sentadilla","mode":"reps","sets":5,"reps":5,"durationMinutes":null,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":180,"rpe":null,"comments":"RIR 2\nProfundidad: cadera debajo de la rodilla con espalda neutra.","doseOrigin":"original-template"}]},{"id":"h03-focus-w1-s1-g3","title":"Accesorio principal","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":11,"durationIsEstimate":true,"role":"accessory","exercises":[{"id":"h03-focus-w1-s1-g3-e1","catalogId":"quadriceps-prensa-de-piernas","name":"Prensa de piernas","mode":"reps","sets":3,"reps":10,"durationMinutes":null,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":120,"rpe":null,"comments":"RIR 1-2\nPies medios-bajos en la plataforma para cargar cuádriceps.","doseOrigin":"original-template"}]},{"id":"h03-focus-w1-s1-g4","title":"Básico secundario","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":12,"durationIsEstimate":true,"role":"accessory","exercises":[{"id":"h03-focus-w1-s1-g4-e1","catalogId":"chest-press-de-banca","name":"Press plano","mode":"reps","sets":5,"reps":5,"durationMinutes":null,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":150,"rpe":null,"comments":"RIR 2\nEscápulas juntas y abajo, pies firmes, barra al esternón bajo.\nBajada controlada en 2\", sin rebote.\nPodés llevar el descanso hasta 180 s.","doseOrigin":"original-template"}]},{"id":"h03-focus-w1-s1-g5","title":"Metabólico","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":10,"durationIsEstimate":true,"role":"accessory","exercises":[{"id":"h03-focus-w1-s1-g5-e1","catalogId":"lats-remo-con-barra","name":"Remo con barra","mode":"reps","sets":3,"reps":8,"durationMinutes":null,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":120,"rpe":null,"comments":"RIR 1-2\nTorso a 45°, llevar la barra al ombligo.\nPodés aumentar hasta 10 repeticiones por serie.","doseOrigin":"original-template"}]},{"id":"h03-focus-w1-s1-g6","title":"Finisher","rounds":1,"restSeconds":null,"instructions":"Última serie: fallo técnico o drop set si ya dominás el ejercicio. Principiantes: detenerse antes de perder la técnica.","estimatedMinutes":8,"durationIsEstimate":true,"role":"finisher","exercises":[{"id":"h03-focus-w1-s1-g6-e1","catalogId":"calves-elevacion-de-talon-de-pie","name":"Elevación de talones","mode":"reps","sets":1,"reps":10,"durationMinutes":null,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"Realizá la serie principal y después las bajadas de carga indicadas:\nTop set de 10-12 al fallo + 2 drops (-20%)\nPausa de 1\" abajo en estiramiento.\nSerie principal: hasta 12 repeticiones.","doseOrigin":"original-template"}]}]}]}],"notes":[],"warnings":[{"actionLabel":"Ver otras plantillas","action":{"type":"choose-template"},"id":"focus-frequency","label":"Frecuencia a revisar","detail":"La opción de 1 días está disponible, pero no es el reparto recomendado por defecto por Francisco.","suggestion":"Elegí una frecuencia sostenible y revisá la recuperación antes de aumentar el volumen."}]}