olsch01
5319bcd30b
- Created chatwoot-agent-bot/ with Node.js webhook server - Bot detects intent (greeting, billing, technical, features, account) - Auto-responds from FAQ knowledge base or escalates to human - FAQ-KB.md: Living knowledge base that grows with customer questions - CHATWOOT-SETUP.md: Complete deployment and configuration guide - Supports Telegram notifications on escalation - Bot runs on port 3001, ready for Chatwoot webhook integration
48 lines
2.2 KiB
JSON
48 lines
2.2 KiB
JSON
{
|
|
"program_name": "3-Day Recomposition Protocol",
|
|
"level": "intermediate",
|
|
"split": "Upper/Lower/Full",
|
|
|
|
"workouts": {
|
|
"day1": {
|
|
"name": "Upper Body - Push Focus",
|
|
"duration_min": 50,
|
|
"exercises": [
|
|
{"name": "Bench Press", "sets": 4, "reps": "6-8", "rest_sec": 90, "notes": "Main strength movement"},
|
|
{"name": "Overhead Press", "sets": 3, "reps": "8-10", "rest_sec": 60, "notes": "Shoulder strength"},
|
|
{"name": "Incline DB Press", "sets": 3, "reps": "10-12", "rest_sec": 60, "notes": "Upper chest"},
|
|
{"name": "Lateral Raises", "sets": 3, "reps": "12-15", "rest_sec": 45, "notes": "Side delts"},
|
|
{"name": "Tricep Dips", "sets": 3, "reps": "10-12", "rest_sec": 60, "notes": "Tricep focus"}
|
|
]
|
|
},
|
|
"day2": {
|
|
"name": "Lower Body",
|
|
"duration_min": 55,
|
|
"exercises": [
|
|
{"name": "Back Squat", "sets": 4, "reps": "6-8", "rest_sec": 120, "notes": "Main leg movement"},
|
|
{"name": "Romanian Deadlift", "sets": 3, "reps": "8-10", "rest_sec": 90, "notes": "Hamstrings"},
|
|
{"name": "Leg Press", "sets": 3, "reps": "10-12", "rest_sec": 90, "notes": "Quad volume"},
|
|
{"name": "Leg Curls", "sets": 3, "reps": "12-15", "rest_sec": 60, "notes": "Hamstring isolation"},
|
|
{"name": "Calf Raises", "sets": 4, "reps": "15-20", "rest_sec": 45, "notes": "Calves"}
|
|
]
|
|
},
|
|
"day3": {
|
|
"name": "Full Body / Weak Point",
|
|
"duration_min": 50,
|
|
"exercises": [
|
|
{"name": "Deadlift", "sets": 3, "reps": "5-6", "rest_sec": 120, "notes": "Posterior chain"},
|
|
{"name": "Pull-ups or Lat Pulldown", "sets": 3, "reps": "8-10", "rest_sec": 90, "notes": "Back width"},
|
|
{"name": "DB Row", "sets": 3, "reps": "10-12", "rest_sec": 60, "notes": "Back thickness"},
|
|
{"name": "DB Bench Press", "sets": 3, "reps": "10-12", "rest_sec": 60, "notes": "Chest volume"},
|
|
{"name": "Face Pulls", "sets": 3, "reps": "15-20", "rest_sec": 45, "notes": "Rear delts/posture"}
|
|
]
|
|
}
|
|
},
|
|
|
|
"progression_rules": {
|
|
"strength_range": "Increase weight when hitting top of rep range for all sets",
|
|
"hypertrophy_range": "Increase weight or reps weekly",
|
|
"deload": "Every 6-8 weeks, reduce volume 50%"
|
|
}
|
|
}
|