[{"data":1,"prerenderedAt":314},["ShallowReactive",2],{"body-program":3},{"id":4,"title":5,"core":6,"description":48,"equipment":49,"extension":54,"guides":55,"logging":79,"meta":90,"progression":91,"recovery":123,"references":133,"safety":142,"schedule":145,"sessionGuidance":189,"sessions":192,"stem":306,"summary":307,"__hash__":313},"body\u002Fbody.yml","Program Workout Rumahan 12 Minggu",[7,24,34],{"id":8,"title":9,"description":10,"exercises":11},"core-a","Core A","Lakukan setelah sesi utama. Batasi finisher sekitar 5–8 menit.",[12,18],{"name":13,"url":14,"dose":15,"equipment":16,"notes":17},"Reverse Crunch","https:\u002F\u002Ffitbod.me\u002Fexercises\u002Freverse-crunch","2 set × 10–15 repetisi","Lantai atau matras",[],{"name":19,"url":20,"dose":21,"equipment":16,"notes":22},"Scissor Kick","https:\u002F\u002Ffitbod.me\u002Fexercises\u002Fscissor-kick","2 set × 20 tendangan bergantian total",[23],"Jaga punggung bawah tetap nyaman di lantai; kurangi rentang gerak atau hentikan bila pinggang terasa nyeri.",{"id":25,"title":26,"description":27,"exercises":28},"core-optional","Core opsional","Lakukan bila tubuh sudah pulih dan waktu masih cukup; bukan tambahan set tanpa batas.",[29],{"name":30,"url":31,"dose":32,"equipment":16,"notes":33},"Dead Bug","https:\u002F\u002Ffitbod.me\u002Fexercises\u002Fdead-bug","2 set × 8–10 repetisi\u002Fsisi",[],{"id":35,"title":36,"description":10,"exercises":37},"core-b","Core B",[38,43],{"name":39,"url":40,"dose":41,"equipment":16,"notes":42},"Leg Raise","https:\u002F\u002Ffitbod.me\u002Fexercises\u002Fleg-raise","2 set × 8–15 repetisi",[23],{"name":44,"url":45,"dose":46,"equipment":16,"notes":47},"Plank","https:\u002F\u002Ffitbod.me\u002Fexercises\u002Fplank","2 set × 30–45 detik",[],"Program latihan yang memprioritaskan otot tubuh bagian atas dan core, sambil tetap melatih kaki agar seimbang. Semua dapat dilakukan di rumah dengan dua dumbbell 5 kg, lantai atau matras, dan kursi biasa yang kokoh.",[50,51,52,53],"Dua dumbbell, masing-masing 5 kg.","Lantai atau matras.","Kursi biasa yang kokoh untuk duduk atau berpegangan.","Tidak ada gerakan yang memerlukan bench.","yml",[56,65,71],{"id":57,"title":58,"paragraphs":59,"steps":60},"pelaksanaan","Cara menjalankan sesi",[],[61,62,63,64],"Pemanasan 4–5 menit: jalan di tempat 60 detik, bodyweight squat 10 kali, hip hinge tanpa beban 10 kali, dan arm circle 10 putaran setiap arah.","Lakukan gerakan utama sesuai urutan. Istirahat 45–75 detik antarset; selesaikan kedua sisi pada gerakan satu kaki sebelum menghitung satu set.","Berhenti saat masih mampu sekitar 2 repetisi tambahan dengan teknik rapi. Jika bentuk gerakan berubah, akhiri set lebih awal.","Lakukan finisher core sesuai jadwal. Batasi sekitar 5–8 menit agar seluruh sesi tetap di bawah 40 menit.",{"id":66,"title":67,"paragraphs":68,"steps":70},"penyesuaian-jadwal","Saat jadwal olahraga berubah",[69],"Bila bermain bola berat pada hari Selasa atau dalam 24 jam sebelumnya, pindahkan sesi lower ke Jumat. Jika Jumat juga dipakai bermain, tetap latihan Selasa tetapi cukup 1 set per gerakan kaki. Jangan menambah sesi berat untuk menggantinya.",[],{"id":72,"title":73,"paragraphs":74,"steps":78},"finisher-core","Tentang finisher core",[75,76,77],"Finisher ini merupakan adaptasi, bukan salinan persis, dari rangkaian tendangan kaki yang biasa dilakukan. Semua gerakannya bisa dicari di Fitbod.","Istirahat 20–40 detik antarset core. Lakukan setelah sesi utama, bukan sebagai tambahan set tanpa batas.","Latihan core memperkuat otot perut, tetapi tidak dapat menjamin six-pack terlihat hanya dengan melatih area perut.",[],{"description":80,"fields":81,"notes":88},"Catat latihanmu di tempat yang biasa kamu gunakan. Informasi yang dapat dicatat setiap sesi:",[82,83,84,85,86,87],"Tanggal","Hari\u002Fsesi","Gerakan","Set × repetisi","Sisa repetisi","Catatan teknik",[89],"Evaluasi kemajuan pada akhir minggu 4, 8, dan 12. Naikkan tantangan hanya ketika repetisi bertambah dengan teknik rapi dan tubuh pulih dengan baik.",{},{"title":92,"phases":93,"notes":119},"Progresi 12 Minggu",[94,99,104,109,114],{"id":95,"label":96,"title":97,"description":98},"adaptasi","Minggu 1–2","Adaptasi","Mulai dengan 2 set untuk gerakan utama yang tertulis 3 set. Gerakan yang tertulis 2 set tetap 2 set. Core cukup 1 set per gerakan. Sisakan sekitar 3 repetisi.",{"id":100,"label":101,"title":102,"description":103},"bangun-volume","Minggu 3–4","Bangun volume","Ikuti set dan repetisi pada jadwal. Sisakan sekitar 2–3 repetisi.",{"id":105,"label":106,"title":107,"description":108},"tambah-tantangan","Minggu 5–8","Tambah tantangan","Tambah 1–2 repetisi per set sampai batas atas. Bila sudah tercapai dengan teknik rapi, turunkan beban selama 3 detik.",{"id":110,"label":111,"title":112,"description":113},"fase-kuat","Minggu 9–11","Fase kuat","Pertahankan jumlah set; kejar batas atas rentang repetisi dengan sisa 1–2 repetisi pada set terakhir.",{"id":115,"label":116,"title":117,"description":118},"deload","Minggu 12","Deload","Deload: 1–2 set per gerakan utama dan 1 set per gerakan core, dengan sekitar 60–70% repetisi biasanya.",[120,121,122],"Catat jumlah repetisi dan kualitas teknik.","Jika suatu gerakan sudah terasa ringan pada batas repetisi tertinggi meski dilakukan perlahan, dua dumbbell 5 kg mungkin membatasi pertumbuhan otot berikutnya. Dumbbell yang bebannya dapat diatur atau resistance band bisa menjadi peningkatan alat di masa depan.","Gerakan menarik vertikal untuk punggung juga baru dapat ditambahkan bila kelak ada alat yang sesuai; jangan menggantung pada kursi atau furnitur yang tidak dirancang menahan berat badan.",[124,127,130],{"title":125,"description":126},"Istirahat dan pemulihan ringan","Rabu tetap hari istirahat. Jumat opsional untuk jalan santai atau gerakkan sendi dengan nyaman.",{"title":128,"description":129},"Olahraga atau lari santai","Basket atau voli 1–2 kali seminggu sudah menjadi aktivitas kardio. Lari Minggu tidak wajib; jika tidak bermain bola dan tubuh terasa pulih, lakukan lari santai 20–30 menit dengan kecepatan yang masih memungkinkan berbicara.",{"title":131,"description":132},"Prioritaskan pemulihan","Jadwal bermain bola dapat jatuh pada hari lain. Bila kaki masih lelah, prioritaskan pemulihan daripada menambah lari.",[134,138],{"title":135,"url":136,"description":137},"Fitbod Exercise Guides and Videos","https:\u002F\u002Ffitbod.me\u002Fexercises","Panduan gerakan yang ditautkan pada setiap latihan.",{"title":139,"url":140,"description":141},"Ringkasan ACSM tentang latihan resistensi","https:\u002F\u002Fwww.acsm.org\u002Fwp-content\u002Fuploads\u002F2026\u002F03\u002FResistance-Training-Position-Stand-infographic.pdf","Konsistensi, latihan semua kelompok otot utama, dan latihan rumahan.",[143,144],"Hentikan latihan bila muncul nyeri tajam, pusing, sesak yang tidak wajar, atau keluhan yang memburuk.","Program ini adalah panduan kebugaran umum yang dapat disesuaikan dengan arahan tenaga kesehatan.",[146,153,160,166,172,178,184],{"id":147,"day":148,"activity":149,"description":150,"duration":151,"sessionId":152},"senin","Senin","Upper A + core","Dada, bahu, dan triceps; lanjut Core A.","Maks. 40 menit","upper-a",{"id":154,"day":155,"activity":156,"description":157,"duration":158,"sessionId":159},"selasa","Selasa","Lower","Kaki dan betis.","25–35 menit","lower",{"id":161,"day":162,"activity":163,"description":164,"duration":165},"rabu","Rabu","Istirahat","Biarkan tubuh pulih.","Hari istirahat",{"id":167,"day":168,"activity":169,"description":170,"duration":151,"sessionId":171},"kamis","Kamis","Upper B","Punggung dan biceps; core opsional.","upper-b",{"id":173,"day":174,"activity":175,"description":176,"duration":177},"jumat","Jumat","Pemulihan ringan","Jalan santai atau mobilitas ringan.","Opsional",{"id":179,"day":180,"activity":181,"description":182,"duration":151,"sessionId":183},"sabtu","Sabtu","Upper C + core","Dada, punggung, bahu, dan biceps; lanjut Core B.","upper-c",{"id":185,"day":186,"activity":187,"description":188,"duration":177},"minggu","Minggu","Olahraga \u002F lari","Basket atau voli; lari santai bila tidak bermain dan tubuh pulih.",[190,191],"Jumlah set di bawah adalah target minggu 3–11. Penyesuaian untuk minggu 1–2 dan 12 ada di bagian progresi. Setiap sesi utama selesai dalam maksimal 40 menit, termasuk pemanasan dan latihan perut tambahan.","Klik nama gerakan untuk panduan Fitbod. Untuk gerakan dumbbell, 5 kg berarti 5 kg per tangan saat memakai keduanya; satu dumbbell boleh digunakan pada gerakan yang memang memerlukannya.",[193,225,253,284],{"id":152,"title":194,"focus":195,"duration":151,"coreId":8,"coreOptional":196,"notes":197,"exercises":199},"Upper A","Dada, bahu, dan triceps.",false,[198],"Sesudahnya, lakukan Core A. Jaga siku dan punggung tetap terkendali; hentikan gerakan yang menimbulkan nyeri bahu atau siku.",[200,206,213,218],{"name":201,"url":202,"dose":203,"equipment":204,"notes":205},"Push Up","https:\u002F\u002Ffitbod.me\u002Fexercises\u002Fpush-up","3 set × 8–15 repetisi","Berat badan",[],{"name":207,"url":208,"dose":209,"equipment":210,"notes":211},"Dumbbell Floor Press","https:\u002F\u002Ffitbod.me\u002Fexercises\u002Fdumbbell-floor-press","2 set × 12–20 repetisi","Dua dumbbell · 5 kg per tangan",[212],"Berbaring di lantai.",{"name":214,"url":215,"dose":41,"equipment":210,"notes":216},"Dumbbell Shoulder Press","https:\u002F\u002Ffitbod.me\u002Fexercises\u002Fdumbbell-shoulder-press",[217],"Boleh duduk di kursi biasa yang kokoh tanpa sandaran miring.",{"name":219,"url":220,"dose":221,"equipment":222,"notes":223},"Seated Tricep Press","https:\u002F\u002Ffitbod.me\u002Fexercises\u002Fseated-tricep-press","2 set × 10–18 repetisi","Satu dumbbell · 5 kg",[224],"Duduk tegak dan pegang satu dumbbell dengan kedua tangan.",{"id":159,"title":156,"focus":226,"duration":158,"coreOptional":196,"notes":227,"exercises":228},"Paha, hamstring, glutes, dan betis dengan porsi lebih kecil daripada latihan upper.",[],[229,234,239,246],{"name":230,"url":231,"dose":209,"equipment":222,"notes":232},"Dumbbell Goblet Squat","https:\u002F\u002Ffitbod.me\u002Fexercises\u002Fdumbbell-goblet-squat",[233],"Pegang dumbbell di depan dada.",{"name":235,"url":236,"dose":209,"equipment":210,"notes":237},"Dumbbell Romanian Deadlift","https:\u002F\u002Ffitbod.me\u002Fexercises\u002Fdumbbell-romanian-deadlift",[238],"Dorong pinggul ke belakang dan jaga punggung netral.",{"name":240,"url":241,"dose":242,"equipment":243,"notes":244},"Reverse Lunge","https:\u002F\u002Ffitbod.me\u002Fexercises\u002Freverse-lunge","2 set × 8–12 repetisi\u002Fkaki","Berat badan; dumbbell bila teknik stabil",[245],"Mulai tanpa beban; pegang dumbbell bila teknik sudah stabil.",{"name":247,"url":248,"dose":249,"equipment":250,"notes":251},"Single Leg Standing Calf Raise","https:\u002F\u002Ffitbod.me\u002Fexercises\u002Fsingle-leg-standing-calf-raise","2 set × 15–25 repetisi\u002Fkaki","Kursi untuk keseimbangan",[252],"Pegang kursi untuk keseimbangan.",{"id":171,"title":169,"focus":254,"duration":151,"coreId":25,"coreOptional":255,"notes":256,"exercises":259},"Punggung, bagian belakang bahu, dan biceps.",true,[257,258],"Jika tubuh sudah pulih dan waktu masih cukup, lakukan Core opsional.","Jangan memaksakan dua variasi curl dengan mengayun badan.",[260,266,275,280],{"name":261,"url":262,"dose":263,"equipment":210,"notes":264},"Dumbbell Bent Over Row","https:\u002F\u002Ffitbod.me\u002Fexercises\u002Fdumbbell-bent-over-row","3 set × 12–20 repetisi",[265],"Tekuk pinggul, tahan punggung netral, dan tarik siku ke belakang tanpa mengayun badan.",{"name":267,"url":268,"dose":41,"equipment":210,"notes":269,"alternative":270},"Dumbbell Bent Over Reverse Fly","https:\u002F\u002Ffitbod.me\u002Fexercises\u002Fdumbbell-bent-over-reverse-fly",[],{"name":271,"url":272,"dose":209,"equipment":273,"when":274},"Prone T's","https:\u002F\u002Ffitbod.me\u002Fexercises\u002Fprone-t-s","Tanpa beban","Jika 5 kg per tangan terlalu berat untuk mencapai 8 repetisi rapi, ganti slot ini dengan Prone T's.",{"name":276,"url":277,"dose":278,"equipment":210,"notes":279},"Dumbbell Bicep Curl","https:\u002F\u002Ffitbod.me\u002Fexercises\u002Fdumbbell-bicep-curl","2 set × 10–20 repetisi",[],{"name":281,"url":282,"dose":278,"equipment":210,"notes":283},"Hammer Curls","https:\u002F\u002Ffitbod.me\u002Fexercises\u002Fhammer-curls",[],{"id":183,"title":285,"focus":286,"duration":151,"coreId":35,"coreOptional":196,"notes":287,"exercises":290},"Upper C","Pengulangan pola dorong dan tarik, bahu samping, serta lengan.",[288,289],"Sesudahnya, lakukan Core B.","Latihan pengganti pada slot ke-3 tetap dihitung sebagai satu gerakan utama, bukan gerakan kelima.",[291,294,296,301],{"name":201,"url":202,"dose":292,"equipment":204,"notes":293},"2 set × 8–20 repetisi",[],{"name":261,"url":262,"dose":263,"equipment":210,"notes":295},[265],{"name":297,"url":298,"dose":41,"equipment":210,"notes":299,"alternative":300},"Dumbbell Lateral Raise","https:\u002F\u002Ffitbod.me\u002Fexercises\u002Fdumbbell-lateral-raise",[],{"name":271,"url":272,"dose":209,"equipment":273,"when":274},{"name":302,"url":303,"dose":41,"equipment":210,"notes":304},"Biceps Curl to Shoulder Press","https:\u002F\u002Ffitbod.me\u002Fexercises\u002Fbiceps-curl-to-shoulder-press",[305],"Bergerak perlahan dari curl ke press; berhenti jika badan harus mengayun untuk mengangkat beban.","body",[308,309,310,311,312],"12 minggu","4 sesi utama per minggu","4 gerakan per sesi","Maks. 40 menit per sesi","2 dumbbell · 5 kg","7eardp1voHgZKV1KoEN-2HDK7gWnqqfMHsYJMQzGF84",1791720093957]