{
  "version": "2026-10-04",
  "count": 10,
  "routines": [
    {
      "id": "full-body-principiante",
      "name": "Cuerpo completo para empezar",
      "description": "Los básicos para todo el cuerpo en una sesión. Ideal 2-3 veces por semana.",
      "level": "principiante",
      "place": "gym",
      "muscles": [
        "quads",
        "glutes",
        "chest",
        "lats",
        "abs"
      ],
      "items": [
        {
          "exerciseId": "sentadilla-goblet",
          "sets": 3,
          "reps": "10-12",
          "restSec": 75
        },
        {
          "exerciseId": "press-banca-mancuernas",
          "sets": 3,
          "reps": "8-12",
          "restSec": 90
        },
        {
          "exerciseId": "jalon-al-pecho",
          "sets": 3,
          "reps": "8-12",
          "restSec": 90
        },
        {
          "exerciseId": "puente-gluteos",
          "sets": 3,
          "reps": "12-15",
          "restSec": 60
        },
        {
          "exerciseId": "plancha",
          "sets": 3,
          "reps": "30-60 s",
          "restSec": 45
        }
      ]
    },
    {
      "id": "empuje",
      "name": "Empuje: pecho, hombro y tríceps",
      "description": "Día de empuje de una rutina empuje/tirón/pierna.",
      "level": "intermedio",
      "place": "gym",
      "muscles": [
        "chest",
        "shoulders",
        "triceps"
      ],
      "items": [
        {
          "exerciseId": "press-banca-barra",
          "sets": 4,
          "reps": "6-10",
          "restSec": 120
        },
        {
          "exerciseId": "press-militar-barra",
          "sets": 4,
          "reps": "5-8",
          "restSec": 120
        },
        {
          "exerciseId": "press-inclinado-mancuernas",
          "sets": 3,
          "reps": "8-12",
          "restSec": 90
        },
        {
          "exerciseId": "elevaciones-laterales",
          "sets": 3,
          "reps": "12-15",
          "restSec": 60
        },
        {
          "exerciseId": "extension-triceps-polea",
          "sets": 3,
          "reps": "10-15",
          "restSec": 60
        }
      ]
    },
    {
      "id": "tiron",
      "name": "Tirón: espalda y bíceps",
      "description": "Día de tirón de una rutina empuje/tirón/pierna.",
      "level": "intermedio",
      "place": "gym",
      "muscles": [
        "lats",
        "upper_back",
        "shoulders",
        "biceps",
        "forearms"
      ],
      "items": [
        {
          "exerciseId": "dominadas",
          "sets": 4,
          "reps": "5-10",
          "restSec": 120
        },
        {
          "exerciseId": "remo-con-barra",
          "sets": 4,
          "reps": "6-10",
          "restSec": 120
        },
        {
          "exerciseId": "jalon-al-pecho",
          "sets": 3,
          "reps": "8-12",
          "restSec": 90
        },
        {
          "exerciseId": "face-pull",
          "sets": 3,
          "reps": "12-15",
          "restSec": 60
        },
        {
          "exerciseId": "curl-barra",
          "sets": 3,
          "reps": "8-12",
          "restSec": 60
        },
        {
          "exerciseId": "curl-martillo",
          "sets": 3,
          "reps": "10-12",
          "restSec": 60
        }
      ]
    },
    {
      "id": "pierna",
      "name": "Pierna completa",
      "description": "Cuádriceps, glúteo, isquios y gemelo en una sesión.",
      "level": "intermedio",
      "place": "gym",
      "muscles": [
        "quads",
        "glutes",
        "hamstrings",
        "calves"
      ],
      "items": [
        {
          "exerciseId": "sentadilla-barra",
          "sets": 4,
          "reps": "5-8",
          "restSec": 150
        },
        {
          "exerciseId": "peso-muerto-rumano",
          "sets": 3,
          "reps": "8-10",
          "restSec": 120
        },
        {
          "exerciseId": "prensa-piernas",
          "sets": 3,
          "reps": "10-12",
          "restSec": 90
        },
        {
          "exerciseId": "curl-femoral-tumbado",
          "sets": 3,
          "reps": "10-12",
          "restSec": 60
        },
        {
          "exerciseId": "elevacion-talones",
          "sets": 3,
          "reps": "12-20",
          "restSec": 45
        }
      ]
    },
    {
      "id": "torso",
      "name": "Torso",
      "description": "Pecho, espalda, hombro y brazos. Alterna con el día de pierna.",
      "level": "intermedio",
      "place": "gym",
      "muscles": [
        "chest",
        "lats",
        "upper_back",
        "shoulders",
        "biceps",
        "triceps"
      ],
      "items": [
        {
          "exerciseId": "press-banca-barra",
          "sets": 4,
          "reps": "6-10",
          "restSec": 120
        },
        {
          "exerciseId": "remo-con-barra",
          "sets": 4,
          "reps": "6-10",
          "restSec": 120
        },
        {
          "exerciseId": "press-hombros-mancuernas",
          "sets": 3,
          "reps": "8-12",
          "restSec": 90
        },
        {
          "exerciseId": "jalon-al-pecho",
          "sets": 3,
          "reps": "8-12",
          "restSec": 90
        },
        {
          "exerciseId": "curl-mancuernas",
          "sets": 3,
          "reps": "10-12 por brazo",
          "restSec": 60
        },
        {
          "exerciseId": "extension-triceps-polea",
          "sets": 3,
          "reps": "10-15",
          "restSec": 60
        }
      ]
    },
    {
      "id": "gluteo-femoral",
      "name": "Glúteo y femoral",
      "description": "Cadena posterior: glúteos e isquiotibiales.",
      "level": "intermedio",
      "place": "gym",
      "muscles": [
        "glutes",
        "hamstrings",
        "quads"
      ],
      "items": [
        {
          "exerciseId": "hip-thrust",
          "sets": 4,
          "reps": "8-12",
          "restSec": 90
        },
        {
          "exerciseId": "peso-muerto-rumano",
          "sets": 3,
          "reps": "8-10",
          "restSec": 120
        },
        {
          "exerciseId": "sentadilla-bulgara",
          "sets": 3,
          "reps": "8-10 por pierna",
          "restSec": 90
        },
        {
          "exerciseId": "curl-femoral-tumbado",
          "sets": 3,
          "reps": "10-12",
          "restSec": 60
        },
        {
          "exerciseId": "swing-kettlebell",
          "sets": 3,
          "reps": "15-20",
          "restSec": 60
        }
      ]
    },
    {
      "id": "brazos",
      "name": "Brazos",
      "description": "Bíceps y tríceps alternados para descansar menos.",
      "level": "principiante",
      "place": "gym",
      "muscles": [
        "biceps",
        "triceps",
        "forearms"
      ],
      "items": [
        {
          "exerciseId": "curl-barra",
          "sets": 3,
          "reps": "8-12",
          "restSec": 60
        },
        {
          "exerciseId": "press-frances",
          "sets": 3,
          "reps": "8-12",
          "restSec": 75
        },
        {
          "exerciseId": "curl-martillo",
          "sets": 3,
          "reps": "10-12",
          "restSec": 60
        },
        {
          "exerciseId": "extension-triceps-polea",
          "sets": 3,
          "reps": "10-15",
          "restSec": 60
        },
        {
          "exerciseId": "curl-predicador",
          "sets": 3,
          "reps": "10-12",
          "restSec": 60
        }
      ]
    },
    {
      "id": "casa-mancuernas",
      "name": "En casa con mancuernas",
      "description": "Cuerpo completo con un par de mancuernas y un banco o silla firme.",
      "level": "principiante",
      "place": "home",
      "muscles": [
        "quads",
        "glutes",
        "chest",
        "lats",
        "upper_back",
        "shoulders",
        "abs"
      ],
      "items": [
        {
          "exerciseId": "sentadilla-goblet",
          "sets": 3,
          "reps": "10-12",
          "restSec": 75
        },
        {
          "exerciseId": "flexiones",
          "sets": 3,
          "reps": "10-20",
          "restSec": 60
        },
        {
          "exerciseId": "remo-mancuerna-una-mano",
          "sets": 3,
          "reps": "10-12 por lado",
          "restSec": 60
        },
        {
          "exerciseId": "zancadas",
          "sets": 3,
          "reps": "10 por pierna",
          "restSec": 75
        },
        {
          "exerciseId": "press-hombros-mancuernas",
          "sets": 3,
          "reps": "8-12",
          "restSec": 90
        },
        {
          "exerciseId": "plancha",
          "sets": 3,
          "reps": "30-60 s",
          "restSec": 45
        }
      ]
    },
    {
      "id": "express-sin-equipo",
      "name": "Express sin equipo · 20 min",
      "description": "Circuito rápido con tu peso corporal. Para días con poco tiempo.",
      "level": "principiante",
      "place": "none",
      "muscles": [
        "quads",
        "glutes",
        "chest",
        "abs"
      ],
      "items": [
        {
          "exerciseId": "sentadilla-peso-corporal",
          "sets": 3,
          "reps": "15",
          "restSec": 45
        },
        {
          "exerciseId": "flexiones",
          "sets": 3,
          "reps": "10-15",
          "restSec": 45
        },
        {
          "exerciseId": "zancadas",
          "sets": 3,
          "reps": "10 por pierna",
          "restSec": 45
        },
        {
          "exerciseId": "puente-gluteos",
          "sets": 3,
          "reps": "15",
          "restSec": 45
        },
        {
          "exerciseId": "mountain-climbers",
          "sets": 3,
          "reps": "30 s",
          "restSec": 30
        }
      ]
    },
    {
      "id": "core",
      "name": "Core · 15 min",
      "description": "Abdomen y zona media para cerrar cualquier entrenamiento.",
      "level": "principiante",
      "place": "none",
      "muscles": [
        "abs"
      ],
      "items": [
        {
          "exerciseId": "plancha",
          "sets": 3,
          "reps": "30-60 s",
          "restSec": 45
        },
        {
          "exerciseId": "crunch",
          "sets": 3,
          "reps": "15-20",
          "restSec": 45
        },
        {
          "exerciseId": "elevacion-piernas-tumbado",
          "sets": 3,
          "reps": "12-15",
          "restSec": 45
        },
        {
          "exerciseId": "mountain-climbers",
          "sets": 3,
          "reps": "30 s",
          "restSec": 30
        }
      ]
    }
  ]
}