Add AI agents: coach, architect, frontend-dev, backend-dev, reviewer

Coach agent: - SOUL.md persona (erfaren PT, evidensbaserad) - exercises.json (20+ övningar med alternativ, cues, misstag) - Program templates: beginner, strength 5x5, hypertrophy PPL Dev agents: - Architect: systemdesign, DB, API-arkitektur - Frontend: React, UX, komponenter - Backend: Node.js, Express, PostgreSQL - Reviewer: code review med kategoriserad feedback
2026-02-01 00:22:32 +01:00
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+{
+  "id": "strength_5x5",
+  "name": "Styrkeprogram 5x5",
+  "goal": "strength",
+  "description": "Klassiskt 5x5-upplägg för maximal styrkeökning. Fokus på de stora lyftena med progressiv överbelastning.",
+  "experience_level": ["intermediate", "advanced"],
+  "duration_weeks": 8,
+  "workouts_per_week": [3, 4],
+  "principles": [
+    "5 sets x 5 reps på basövningar (85% av 1RM)",
+    "Öka vikten med 2.5kg varje vecka om alla reps klaras",
+    "3-5 min vila mellan tunga set",
+    "Deload vecka 4 och 8"
+  ],
+  "split": {
+    "3_days": {
+      "name": "A/B/A - B/A/B",
+      "rotation": ["A", "B", "A"],
+      "days": {
+        "A": {
+          "name": "Knäböj & Bänk",
+          "exercises": [
+            { "id": "squat", "sets": 5, "reps": 5, "intensity": "85%", "rest": "3-5 min" },
+            { "id": "bench_press", "sets": 5, "reps": 5, "intensity": "85%", "rest": "3-5 min" },
+            { "id": "barbell_row", "sets": 5, "reps": 5, "intensity": "80%", "rest": "2-3 min" }
+          ]
+        },
+        "B": {
+          "name": "Knäböj & Press",
+          "exercises": [
+            { "id": "squat", "sets": 5, "reps": 5, "intensity": "85%", "rest": "3-5 min" },
+            { "id": "overhead_press", "sets": 5, "reps": 5, "intensity": "85%", "rest": "3-5 min" },
+            { "id": "deadlift", "sets": 1, "reps": 5, "intensity": "90%", "rest": "5 min" }
+          ]
+        }
+      }
+    },
+    "4_days": {
+      "name": "Upper/Lower",
+      "rotation": ["upper", "lower", "rest", "upper", "lower"],
+      "days": {
+        "upper": {
+          "name": "Överkropp",
+          "exercises": [
+            { "id": "bench_press", "sets": 5, "reps": 5, "intensity": "85%", "rest": "3-5 min" },
+            { "id": "barbell_row", "sets": 5, "reps": 5, "intensity": "80%", "rest": "3 min" },
+            { "id": "overhead_press", "sets": 4, "reps": 6, "intensity": "80%", "rest": "2-3 min" },
+            { "id": "pull_ups", "sets": 3, "reps": "max", "rest": "2 min" }
+          ]
+        },
+        "lower": {
+          "name": "Underkropp",
+          "exercises": [
+            { "id": "squat", "sets": 5, "reps": 5, "intensity": "85%", "rest": "3-5 min" },
+            { "id": "deadlift", "sets": 3, "reps": 5, "intensity": "85%", "rest": "4 min" },
+            { "id": "leg_press", "sets": 3, "reps": 8, "intensity": "75%", "rest": "2 min" },
+            { "id": "leg_curl", "sets": 3, "reps": 10, "rest": "90 sek" }
+          ]
+        }
+      }
+    }
+  },
+  "progression": {
+    "rule": "Om alla reps klaras, öka vikten nästa pass",
+    "increment": {
+      "upper_body": 2.5,
+      "lower_body": 5.0
+    },
+    "deload": {
+      "when": "2 missade pass i rad eller vecka 4/8",
+      "reduction": "10%"
+    }
+  }
+}