Autoria

Crie um treino, edite JSON ou use IA como coautora.

Comece com controles guiados, cole um plano existente ou copie um prompt focado para alterar o treino com segurança.

1. Copie o prompt

O prompt inclui as regras esperadas pelo app: um objeto JSON, esquema 1.0 e nenhum campo desconhecido.

2. Cole em um LLM

Use seu assistente preferido e descreva objetivo, agenda, equipamento e nível.

ChatGPT Claude

3. Valide e salve

O validador encontra problemas de esquema antes de o JSON chegar ao app.

Ler o guia

Construtor de treinos

Construa e ajuste o plano antes de levá-lo ao app.

Use o construtor para criar um arquivo válido, colar um plano existente e baixar ou copiar o resultado validado.

Nome do planoObjetivo

NívelFoco

SemanasDias/semana

MinutosSegundos de descanso

Etiquetas de equipamentoUnidades

Pronto para importar

Válido

Plano personalizado

4 semanas, 3 dias/semana, beginner

4semanas

3dias

12sessions

Editor JSON do treino

{
  "schema_version": "1.0",
  "plan": {
    "id": "plano-personalizado-4wk",
    "name": "Plano personalizado",
    "author": "Construtor Universal Fit",
    "description": "Plano de 4 semanas com foco em hybrid criado no construtor web.",
    "goal": "condicionamento geral",
    "level": "beginner",
    "duration_weeks": 4,
    "days_per_week": 3,
    "tags": [
      "hybrid",
      "condicionamento geral",
      "beginner",
      "halteres",
      "tênis de corrida"
    ]
  },
  "settings": {
    "units": {
      "weight": "kg",
      "distance": "km"
    },
    "rest_default_seconds": 120
  },
  "weeks": [
    {
      "week": 1,
      "name": "Semana 1",
      "days": [
        {
          "day": 1,
          "name": "Força inferior",
          "tags": [
            "strength",
            "lower-body"
          ],
          "estimated_minutes": 45,
          "blocks": [
            {
              "type": "main",
              "name": "Força inferior",
              "items": [
                {
                  "kind": "exercise",
                  "exercise_ref": "goblet_squat",
                  "sets_template": {
                    "count": 3,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "romanian_deadlift",
                  "sets_template": {
                    "count": 3,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "walking_lunge",
                  "sets_template": {
                    "count": 2,
                    "set": {
                      "reps": "10 per side",
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 90
                    }
                  }
                }
              ]
            }
          ]
        },
        {
          "day": 3,
          "name": "Corrida leve",
          "tags": [
            "running",
            "aerobic"
          ],
          "estimated_minutes": 45,
          "blocks": [
            {
              "type": "main",
              "name": "Corrida leve",
              "items": [
                {
                  "kind": "exercise",
                  "exercise_ref": "running",
                  "cardio": {
                    "structure": "steady",
                    "modality": "running",
                    "target": {
                      "duration_minutes": 50,
                      "hr_zone": 2
                    }
                  }
                }
              ]
            }
          ]
        },
        {
          "day": 5,
          "name": "Força superior",
          "tags": [
            "strength",
            "upper-body"
          ],
          "estimated_minutes": 45,
          "blocks": [
            {
              "type": "main",
              "name": "Força superior",
              "items": [
                {
                  "kind": "exercise",
                  "exercise_ref": "dumbbell_bench_press",
                  "sets_template": {
                    "count": 3,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "one_arm_dumbbell_row",
                  "sets_template": {
                    "count": 3,
                    "set": {
                      "reps": "10 per side",
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "dumbbell_shoulder_press",
                  "sets_template": {
                    "count": 2,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 90
                    }
                  }
                }
              ]
            }
          ]
        }
      ]
    },
    {
      "week": 2,
      "name": "Semana 2",
      "days": [
        {
          "day": 1,
          "name": "Força inferior",
          "tags": [
            "strength",
            "lower-body"
          ],
          "estimated_minutes": 45,
          "blocks": [
            {
              "type": "main",
              "name": "Força inferior",
              "items": [
                {
                  "kind": "exercise",
                  "exercise_ref": "goblet_squat",
                  "sets_template": {
                    "count": 3,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "romanian_deadlift",
                  "sets_template": {
                    "count": 3,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "walking_lunge",
                  "sets_template": {
                    "count": 2,
                    "set": {
                      "reps": "10 per side",
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 90
                    }
                  }
                }
              ]
            }
          ]
        },
        {
          "day": 3,
          "name": "Corrida leve",
          "tags": [
            "running",
            "aerobic"
          ],
          "estimated_minutes": 45,
          "blocks": [
            {
              "type": "main",
              "name": "Corrida leve",
              "items": [
                {
                  "kind": "exercise",
                  "exercise_ref": "running",
                  "cardio": {
                    "structure": "steady",
                    "modality": "running",
                    "target": {
                      "duration_minutes": 52,
                      "hr_zone": 2
                    }
                  }
                }
              ]
            }
          ]
        },
        {
          "day": 5,
          "name": "Força superior",
          "tags": [
            "strength",
            "upper-body"
          ],
          "estimated_minutes": 45,
          "blocks": [
            {
              "type": "main",
              "name": "Força superior",
              "items": [
                {
                  "kind": "exercise",
                  "exercise_ref": "dumbbell_bench_press",
                  "sets_template": {
                    "count": 3,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "one_arm_dumbbell_row",
                  "sets_template": {
                    "count": 3,
                    "set": {
                      "reps": "10 per side",
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "dumbbell_shoulder_press",
                  "sets_template": {
                    "count": 2,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 90
                    }
                  }
                }
              ]
            }
          ]
        }
      ]
    },
    {
      "week": 3,
      "name": "Semana 3",
      "days": [
        {
          "day": 1,
          "name": "Força inferior",
          "tags": [
            "strength",
            "lower-body"
          ],
          "estimated_minutes": 45,
          "blocks": [
            {
              "type": "main",
              "name": "Força inferior",
              "items": [
                {
                  "kind": "exercise",
                  "exercise_ref": "goblet_squat",
                  "sets_template": {
                    "count": 4,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "romanian_deadlift",
                  "sets_template": {
                    "count": 4,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "walking_lunge",
                  "sets_template": {
                    "count": 3,
                    "set": {
                      "reps": "10 per side",
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 90
                    }
                  }
                }
              ]
            }
          ]
        },
        {
          "day": 3,
          "name": "Corrida leve",
          "tags": [
            "running",
            "aerobic"
          ],
          "estimated_minutes": 45,
          "blocks": [
            {
              "type": "main",
              "name": "Corrida leve",
              "items": [
                {
                  "kind": "exercise",
                  "exercise_ref": "running",
                  "cardio": {
                    "structure": "steady",
                    "modality": "running",
                    "target": {
                      "duration_minutes": 54,
                      "hr_zone": 2
                    }
                  }
                }
              ]
            }
          ]
        },
        {
          "day": 5,
          "name": "Força superior",
          "tags": [
            "strength",
            "upper-body"
          ],
          "estimated_minutes": 45,
          "blocks": [
            {
              "type": "main",
              "name": "Força superior",
              "items": [
                {
                  "kind": "exercise",
                  "exercise_ref": "dumbbell_bench_press",
                  "sets_template": {
                    "count": 4,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "one_arm_dumbbell_row",
                  "sets_template": {
                    "count": 4,
                    "set": {
                      "reps": "10 per side",
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "dumbbell_shoulder_press",
                  "sets_template": {
                    "count": 3,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 90
                    }
                  }
                }
              ]
            }
          ]
        }
      ]
    },
    {
      "week": 4,
      "name": "Deload e consolidação",
      "deload": true,
      "days": [
        {
          "day": 1,
          "name": "Força inferior leve",
          "tags": [
            "strength",
            "lower-body"
          ],
          "estimated_minutes": 35,
          "blocks": [
            {
              "type": "main",
              "name": "Força inferior",
              "items": [
                {
                  "kind": "exercise",
                  "exercise_ref": "goblet_squat",
                  "sets_template": {
                    "count": 2,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 6
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "romanian_deadlift",
                  "sets_template": {
                    "count": 2,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 6
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "walking_lunge",
                  "sets_template": {
                    "count": 2,
                    "set": {
                      "reps": "10 per side",
                      "load": {
                        "rpe": 6
                      },
                      "rest_seconds": 90
                    }
                  }
                }
              ]
            }
          ]
        },
        {
          "day": 3,
          "name": "Corrida leve",
          "tags": [
            "running",
            "aerobic"
          ],
          "estimated_minutes": 35,
          "blocks": [
            {
              "type": "main",
              "name": "Corrida leve",
              "items": [
                {
                  "kind": "exercise",
                  "exercise_ref": "running",
                  "cardio": {
                    "structure": "steady",
                    "modality": "running",
                    "target": {
                      "duration_minutes": 56,
                      "hr_zone": 2
                    }
                  }
                }
              ]
            }
          ]
        },
        {
          "day": 5,
          "name": "Força superior leve",
          "tags": [
            "strength",
            "upper-body"
          ],
          "estimated_minutes": 35,
          "blocks": [
            {
              "type": "main",
              "name": "Força superior",
              "items": [
                {
                  "kind": "exercise",
                  "exercise_ref": "dumbbell_bench_press",
                  "sets_template": {
                    "count": 2,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 6
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "one_arm_dumbbell_row",
                  "sets_template": {
                    "count": 2,
                    "set": {
                      "reps": "10 per side",
                      "load": {
                        "rpe": 6
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "dumbbell_shoulder_press",
                  "sets_template": {
                    "count": 2,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 6
                      },
                      "rest_seconds": 90
                    }
                  }
                }
              ]
            }
          ]
        }
      ]
    }
  ]
}