{ "program_id": "prg_2026_10_health_start", "version": 1, "based_on_version": null, "status": "draft", "author": "user", "created_at": "2026-10-17T00:00:00Z", "profile": { "age_group": "45+", "experience": "novice", "equipment": "gym", "days_per_week": 3, "goals": ["weight_normalization", "muscle_tone", "testosterone_support"], "limitations": [ "hypertension: no breath-holding/valsava, cancel if BP>150/90 pre-session, HR cap 120 strength / 135 cardio", "obesity: low-impact cardio only, moderate caloric deficit 300-500 kcal", "meniscus injury: no running/jumping/deep knee flexion, squats replaced by leg press short ROM" ] }, "weeks": [ { "week": 1, "goal": "вводная, адаптация: по 1 рабочему подходу, веса калибруются (последние 2 повторения с трудом, без отказа)", "load_level": "medium_week_pattern_medium_large_small", "sessions": [ { "day": "monday", "focus": "full_body_a", "warmup_min": 12, "cardio_after_min": 20, "exercises": [ {"exercise_id": "leg_press_short_rom", "sets": [{"weight_kg": null, "reps": 15, "target_rpe": 6, "rest_sec": 150, "notes": "колено не глубже 60-70° сгибания, без боли"}]}, {"exercise_id": "chest_press_machine", "sets": [{"weight_kg": null, "reps": 15, "target_rpe": 6, "rest_sec": 150}]}, {"exercise_id": "seated_cable_row", "sets": [{"weight_kg": null, "reps": 15, "target_rpe": 6, "rest_sec": 150}]}, {"exercise_id": "lat_pulldown", "sets": [{"weight_kg": null, "reps": 15, "target_rpe": 6, "rest_sec": 150}]}, {"exercise_id": "seated_dumbbell_shoulder_press", "sets": [{"weight_kg": null, "reps": 15, "target_rpe": 6, "rest_sec": 150, "notes": "спинка 40-50°, без прогиба"}]}, {"exercise_id": "dumbbell_curl", "sets": [{"weight_kg": null, "reps": 15, "target_rpe": 6, "rest_sec": 120, "notes": "локти прижаты"}]}, {"exercise_id": "triceps_pushdown", "sets": [{"weight_kg": null, "reps": 15, "target_rpe": 6, "rest_sec": 120, "notes": "локти к бокам, не блокировать сустав"}]}, {"exercise_id": "incline_crunch", "sets": [{"weight_kg": 0, "reps": 15, "target_rpe": 6, "rest_sec": 90}]}, {"exercise_id": "forearm_plank", "sets": [{"weight_kg": null, "reps": 1, "duration_sec": 25, "target_rpe": 6, "rest_sec": 90}]} ] }, { "day": "wednesday", "focus": "lower_pull_b", "warmup_min": 12, "cardio_after_min": 10, "exercises": [ {"exercise_id": "leg_press_short_rom", "sets": [{"weight_kg": null, "reps": 15, "target_rpe": 6, "rest_sec": 150}]}, {"exercise_id": "lying_leg_curl", "sets": [{"weight_kg": null, "reps": 15, "target_rpe": 6, "rest_sec": 120}]}, {"exercise_id": "lat_pulldown", "sets": [{"weight_kg": null, "reps": 12, "target_rpe": 7, "rest_sec": 150}]}, {"exercise_id": "seated_cable_row", "sets": [{"weight_kg": null, "reps": 15, "target_rpe": 6, "rest_sec": 150}]}, {"exercise_id": "chest_press_machine", "sets": [{"weight_kg": null, "reps": 15, "target_rpe": 6, "rest_sec": 150}]}, {"exercise_id": "shoulder_press_machine", "sets": [{"weight_kg": null, "reps": 15, "target_rpe": 6, "rest_sec": 150}]}, {"exercise_id": "back_extension", "sets": [{"weight_kg": 0, "reps": 15, "target_rpe": 6, "rest_sec": 120, "notes": "без переразгибания"}]}, {"exercise_id": "incline_crunch", "sets": [{"weight_kg": 0, "reps": 15, "target_rpe": 6, "rest_sec": 90}]}, {"exercise_id": "forearm_plank", "sets": [{"weight_kg": null, "reps": 1, "duration_sec": 25, "target_rpe": 6, "rest_sec": 90}]} ] }, { "day": "friday", "focus": "full_body_a_light", "warmup_min": 12, "cardio_after_min": 25, "exercises_note": "повторить monday с весами −30%, кардио длиннее", "exercises": [ {"exercise_id": "leg_press_short_rom", "sets": [{"weight_kg": null, "reps": 15, "target_rpe": 5, "rest_sec": 150, "notes": "вес = 70% от понедельника"}]}, {"exercise_id": "chest_press_machine", "sets": [{"weight_kg": null, "reps": 15, "target_rpe": 5, "rest_sec": 150}]}, {"exercise_id": "seated_cable_row", "sets": [{"weight_kg": null, "reps": 15, "target_rpe": 5, "rest_sec": 150}]}, {"exercise_id": "lat_pulldown", "sets": [{"weight_kg": null, "reps": 15, "target_rpe": 5, "rest_sec": 150}]}, {"exercise_id": "seated_dumbbell_shoulder_press", "sets": [{"weight_kg": null, "reps": 15, "target_rpe": 5, "rest_sec": 150}]}, {"exercise_id": "dumbbell_curl", "sets": [{"weight_kg": null, "reps": 15, "target_rpe": 5, "rest_sec": 120}]}, {"exercise_id": "triceps_pushdown", "sets": [{"weight_kg": null, "reps": 15, "target_rpe": 5, "rest_sec": 120}]}, {"exercise_id": "incline_crunch", "sets": [{"weight_kg": 0, "reps": 15, "target_rpe": 5, "rest_sec": 90}]}, {"exercise_id": "forearm_plank", "sets": [{"weight_kg": null, "reps": 1, "duration_sec": 25, "target_rpe": 5, "rest_sec": 90}]} ] } ] }, { "week": 2, "goal": "закрепление техники, +1 повторение там, где все подходы закрыты легко", "sessions_note": "те же тренировки monday/wednesday/friday; в каждом упражнении 2 рабочих подхода", "progression": {"sets": 2, "reps_delta": 0, "weight_delta_pct": 0}, "sessions": [] }, { "week": 3, "goal": "прогрессия повторений: +1-2 повторения в каждом подходе при том же весе", "sessions_note": "те же тренировки; 2 подхода", "progression": {"sets": 2, "reps_delta": 1, "weight_delta_pct": 0}, "sessions": [] }, { "week": 4, "goal": "достигли 15-20 повторений — +2,5-5% веса (ноги +2,5 кг, руки +0,5-1 кг), повторения откатываются к 12-15", "sessions_note": "те же тренировки; 2 подхода; лёгкая пятница сохраняется", "progression": {"sets": 2, "reps_delta": 0, "weight_delta_pct": 3, "weight_delta_rule": "arms +0.5-1kg, legs +2.5kg, max +400g small muscle groups"}, "sessions": [] }, { "week": 5, "goal": "начало месяцев 3-4: 2-3 рабочих подхода, 12-15 повторений, отдых 1,5-2 мин", "sessions_note": "переход к блоку «добавляем объём»; каждую 8-ю неделю — лёгкая (веса −30%)", "progression": {"sets": 3, "reps_delta": 1, "weight_delta_pct": 2, "rest_sec": 110}, "sessions": [] } ], "safety": { "pre_session_check": {"resting_hr_max": 90, "bp_cancel_over": "150/90", "bp_walk_only": "140-150/90-95"}, "strength_hr_cap": 120, "cardio_hr_zone": [110, 135], "recovery_rule": "пульс к исходному за 3-5 мин после подхода; АД за 5-10 мин после тренировки", "red_flags": ["боль/давление в груди", "головокружение", "острая боль или щелчки в колене", "утренний пульс +8-10 от обычного 2 дня подряд"] }, "nutrition": { "deficit_kcal": [300, 500], "protein_g_per_kg_target_weight": [1.6, 2.0], "fat_g_per_kg_min": 0.8, "notes": "соль минимум; сон 8 ч; алкоголь минимум; натуральные продукты (Жижин гл. 7)" }, "rationale": "Программа по Жижину (вводный комплекс, схема недели средняя-большая-малая, самоконтроль АД/пульса), с правилами из статей об ошибках (качество вместо количества, фиксация локтей, без блокировки суставов) и «12 заповедей» (прогрессия +1-2 повторения, затем малый шаг веса 300-400 г). Приседания/бег заменены из-за мениска; натуживание исключено из-за гипертонии. Веса первой недели калибруются на месте (weight_kg=null) — после первой недели вносится версия 2 с конкретными весами." }