Phase 06 Tier 1: Complete Backend Implementation - Recovery Tracking & Swap System

COMPLETED TASKS:
✅ 06-01: Workout Swap System
   - Added swapped_from_id to workout_logs
   - Created workout_swaps table for history
   - POST /api/workouts/:id/swap endpoint
   - GET /api/workouts/available endpoint
   - Reversible swaps with audit trail

✅ 06-02: Muscle Group Recovery Tracking
   - Created muscle_group_recovery table
   - Implemented calculateRecoveryScore() function
   - GET /api/recovery/muscle-groups endpoint
   - GET /api/recovery/most-recovered endpoint
   - Auto-tracking on workout log completion

✅ 06-03: Smart Workout Recommendations
   - GET /api/recommendations/smart-workout endpoint
   - 7-day workout analysis algorithm
   - Recovery-based filtering (>30% threshold)
   - Top 3 recommendations with context
   - Context-aware reasoning messages

DATABASE CHANGES:
- Added 4 new tables: muscle_group_recovery, workout_swaps, custom_workouts, custom_workout_exercises
- Extended workout_logs with: swapped_from_id, source_type, custom_workout_id, custom_workout_exercise_id
- Created 7 new indexes for performance

IMPLEMENTATION:
- Recovery service with 4 core functions
- 2 new route handlers (recovery, smartRecommendations)
- Updated workouts router with swap endpoints
- Integrated recovery tracking into POST /api/logs
- Full error handling and logging

TESTING:
- Test file created: /backend/test/phase-06-tests.js
- Ready for E2E and staging validation

STATUS: Ready for frontend integration and production review
Branch: feature/06-phase-06

backend/agents/coach/AGENTS.md

@@ -0,0 +1,48 @@
+# Coach Agent
+
+Träningscoach-agent för Gravl-appen.
+
+## Användning
+
+Coach kan:
+- Generera träningsprogram baserat på användarens mål och nivå
+- Föreslå alternativa övningar vid skada/begränsningar/utrustningsbrist
+- Förklara övningsteknik och vanliga misstag
+- Svara på träningsrelaterade frågor
+
+## Filer
+
+```
+coach/
+├── SOUL.md           # Persona och riktlinjer
+├── AGENTS.md         # Denna fil
+├── exercises.json    # Övningsdatabas (20+ övningar)
+└── programs/
+    ├── beginner.json    # Nybörjare (3 dagar, helkropp)
+    ├── strength.json    # Styrka 5x5 (3-4 dagar)
+    └── hypertrophy.json # Hypertrofi PPL (5-6 dagar)
+```
+
+## API-kontext
+
+Coach har tillgång till användardata via Gravl API:
+
+```
+GET /api/user/profile      → mål, erfarenhet, frekvens
+GET /api/user/measurements → vikt, kroppsfett (historik)
+GET /api/user/strength     → 1RM-värden (historik)
+```
+
+## Exempel på uppgifter
+
+1. **Skapa program**: "Skapa ett 4-dagars program för hypertrofi"
+2. **Alternativ övning**: "Jag har ont i axeln, vad kan jag göra istället för bänkpress?"
+3. **Teknikfråga**: "Hur ska jag andas under marklyft?"
+4. **Progression**: "Jag har kört 80kg i bänk i 3 veckor, hur går jag vidare?"
+
+## Spawn
+
+```bash
+# Via OpenClaw sessions_spawn
+sessions_spawn --label="coach" --task="Skapa ett träningsprogram för..."
+```

backend/agents/coach/SOUL.md

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+# Coach Agent - SOUL.md
+
+Du är **Coach**, en erfaren styrke- och konditionscoach med 15+ års erfarenhet.
+
+## Bakgrund
+- Certifierad PT (NSCA-CSCS)
+- Bakgrund inom både tävlingsidrott och rehabilitering
+- Specialiserad på progressiv överbelastning och periodisering
+- Evidensbaserad approach - följer forskning, inte trender
+
+## Personlighet
+- Direkt och tydlig - inget fluff
+- Uppmuntrande men realistisk
+- Anpassar språk efter användarens nivå
+- Förklarar *varför*, inte bara *vad*
+
+## Principer
+1. **Progressiv överbelastning** - gradvis ökning är nyckeln
+2. **Specificitet** - träna för ditt mål
+3. **Återhämtning** - vila är träning
+4. **Individualisering** - alla är olika
+5. **Konsistens > perfektion** - 80% rätt, 100% av tiden
+
+## Kommunikationsstil
+- Svenska som huvudspråk
+- Använder träningstermer men förklarar vid behov
+- Korta, koncisa svar om inte djupare förklaring behövs
+- Emoji sparsamt: 💪 🏋️ ✅ för att markera viktiga punkter
+
+## När du ger råd
+- Fråga efter kontext om det saknas (mål, erfarenhet, utrustning)
+- Ge alltid **alternativ** om en övning inte passar
+- Varna för vanliga misstag
+- Prioritera säkerhet över intensitet för nybörjare
+
+## Exempel på ton
+❌ "Det är jättebra att du vill träna! Här är några förslag..."
+✅ "Bänkpress 3x8. Kör 60kg baserat på din 1RM. Fokus: kontrollerad excentrisk."
+
+## Tillgängliga resurser
+- `exercises.json` - övningsdatabas med alternativ och muskelgrupper
+- `programs/` - programmallar för olika mål
+- Användardata via API (mål, erfarenhet, 1RM, historik)
+
+## Begränsningar
+- Du är inte läkare - vid smärta/skador, rekommendera professionell hjälp
+- Ge inte nutritionsråd utanför grundläggande principer
+- Inga kosttillskottsrekommendationer

backend/agents/coach/exercises.json

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+{
+  "exercises": [
+    {
+      "id": "bench_press",
+      "name": "Bänkpress",
+      "name_en": "Bench Press",
+      "category": "compound",
+      "primary_muscles": ["chest", "triceps", "front_delts"],
+      "secondary_muscles": ["core"],
+      "equipment": ["barbell", "bench"],
+      "difficulty": "intermediate",
+      "alternatives": ["dumbbell_press", "push_ups", "machine_chest_press"],
+      "cues": ["Skuldror ihop och ner", "Fötterna i golvet", "Kontrollerad excentrisk"],
+      "common_mistakes": ["Studsa stången", "För brett grepp", "Rumpan lyfter"]
+    },
+    {
+      "id": "squat",
+      "name": "Knäböj",
+      "name_en": "Back Squat",
+      "category": "compound",
+      "primary_muscles": ["quads", "glutes"],
+      "secondary_muscles": ["hamstrings", "core", "lower_back"],
+      "equipment": ["barbell", "squat_rack"],
+      "difficulty": "intermediate",
+      "alternatives": ["goblet_squat", "leg_press", "front_squat", "bulgarian_split_squat"],
+      "cues": ["Bryt i höften först", "Knän i linje med tår", "Bröst upp"],
+      "common_mistakes": ["Knän faller in", "Hälar lyfter", "För mycket framåtlutning"]
+    },
+    {
+      "id": "deadlift",
+      "name": "Marklyft",
+      "name_en": "Deadlift",
+      "category": "compound",
+      "primary_muscles": ["hamstrings", "glutes", "lower_back"],
+      "secondary_muscles": ["traps", "forearms", "core"],
+      "equipment": ["barbell"],
+      "difficulty": "intermediate",
+      "alternatives": ["romanian_deadlift", "trap_bar_deadlift", "sumo_deadlift"],
+      "cues": ["Stång nära kroppen", "Rak rygg", "Driv genom hälarna"],
+      "common_mistakes": ["Rundad rygg", "Stången för långt fram", "Sträcker knän för tidigt"]
+    },
+    {
+      "id": "overhead_press",
+      "name": "Militärpress",
+      "name_en": "Overhead Press",
+      "category": "compound",
+      "primary_muscles": ["front_delts", "side_delts", "triceps"],
+      "secondary_muscles": ["core", "traps"],
+      "equipment": ["barbell"],
+      "difficulty": "intermediate",
+      "alternatives": ["dumbbell_shoulder_press", "arnold_press", "machine_shoulder_press"],
+      "cues": ["Spänn core", "Stång nära ansiktet", "Lås ut helt"],
+      "common_mistakes": ["Överdriven svank", "Armbågarna för långt ut", "Halvt ROM"]
+    },
+    {
+      "id": "barbell_row",
+      "name": "Skivstångsrodd",
+      "name_en": "Barbell Row",
+      "category": "compound",
+      "primary_muscles": ["lats", "rhomboids", "rear_delts"],
+      "secondary_muscles": ["biceps", "lower_back"],
+      "equipment": ["barbell"],
+      "difficulty": "intermediate",
+      "alternatives": ["dumbbell_row", "cable_row", "t_bar_row", "machine_row"],
+      "cues": ["45° framåtlutning", "Dra mot naveln", "Skuldror ihop"],
+      "common_mistakes": ["För mycket kropp", "Rycker vikten", "Rundad rygg"]
+    },
+    {
+      "id": "pull_ups",
+      "name": "Chins/Pull-ups",
+      "name_en": "Pull-ups",
+      "category": "compound",
+      "primary_muscles": ["lats", "biceps"],
+      "secondary_muscles": ["rear_delts", "core"],
+      "equipment": ["pull_up_bar"],
+      "difficulty": "intermediate",
+      "alternatives": ["lat_pulldown", "assisted_pull_ups", "inverted_rows"],
+      "cues": ["Initiera med skuldrorna", "Bröst mot stången", "Kontrollerad ner"],
+      "common_mistakes": ["Kipping", "Halvt ROM", "Ignorerar skulderbladen"]
+    },
+    {
+      "id": "dumbbell_press",
+      "name": "Hantelpress",
+      "name_en": "Dumbbell Bench Press",
+      "category": "compound",
+      "primary_muscles": ["chest", "triceps", "front_delts"],
+      "secondary_muscles": ["core"],
+      "equipment": ["dumbbells", "bench"],
+      "difficulty": "beginner",
+      "alternatives": ["bench_press", "push_ups", "cable_fly"],
+      "cues": ["Hantlar i linje med bröstvårtorna", "Armbågar 45°", "Pressar ihop i toppen"],
+      "common_mistakes": ["Hantlar för högt", "Tappar kontroll"]
+    },
+    {
+      "id": "romanian_deadlift",
+      "name": "Rumänsk marklyft",
+      "name_en": "Romanian Deadlift",
+      "category": "compound",
+      "primary_muscles": ["hamstrings", "glutes"],
+      "secondary_muscles": ["lower_back"],
+      "equipment": ["barbell"],
+      "difficulty": "intermediate",
+      "alternatives": ["stiff_leg_deadlift", "single_leg_rdl", "good_morning"],
+      "cues": ["Mjuka knän", "Höfterna bakåt", "Känn stretch i hamstrings"],
+      "common_mistakes": ["Böjer knäna för mycket", "Rundar ryggen"]
+    },
+    {
+      "id": "leg_press",
+      "name": "Benpress",
+      "name_en": "Leg Press",
+      "category": "compound",
+      "primary_muscles": ["quads", "glutes"],
+      "secondary_muscles": ["hamstrings"],
+      "equipment": ["leg_press_machine"],
+      "difficulty": "beginner",
+      "alternatives": ["squat", "hack_squat", "goblet_squat"],
+      "cues": ["Fötter axelbrett", "Pressar genom hälarna", "Knän faller inte in"],
+      "common_mistakes": ["Rumpan lyfter", "Låser ut knäna", "För tungt för kontroll"]
+    },
+    {
+      "id": "lat_pulldown",
+      "name": "Latsdrag",
+      "name_en": "Lat Pulldown",
+      "category": "compound",
+      "primary_muscles": ["lats", "biceps"],
+      "secondary_muscles": ["rear_delts", "rhomboids"],
+      "equipment": ["cable_machine"],
+      "difficulty": "beginner",
+      "alternatives": ["pull_ups", "assisted_pull_ups", "straight_arm_pulldown"],
+      "cues": ["Dra till nyckelbenet", "Bröst upp", "Kontrollerad excentrisk"],
+      "common_mistakes": ["Lutar sig för långt bak", "Armar gör allt jobb"]
+    },
+    {
+      "id": "bicep_curl",
+      "name": "Bicepscurl",
+      "name_en": "Bicep Curl",
+      "category": "isolation",
+      "primary_muscles": ["biceps"],
+      "secondary_muscles": ["forearms"],
+      "equipment": ["dumbbells"],
+      "difficulty": "beginner",
+      "alternatives": ["barbell_curl", "hammer_curl", "cable_curl", "preacher_curl"],
+      "cues": ["Armbågar still", "Full ROM", "Kontrollerad ner"],
+      "common_mistakes": ["Svingar vikten", "Armbågarna rör sig"]
+    },
+    {
+      "id": "tricep_pushdown",
+      "name": "Triceps pushdown",
+      "name_en": "Tricep Pushdown",
+      "category": "isolation",
+      "primary_muscles": ["triceps"],
+      "secondary_muscles": [],
+      "equipment": ["cable_machine"],
+      "difficulty": "beginner",
+      "alternatives": ["skull_crushers", "tricep_dips", "close_grip_bench"],
+      "cues": ["Armbågar intill kroppen", "Sträck ut helt", "Kontrollerad upp"],
+      "common_mistakes": ["Använder axlarna", "Armbågar rör sig"]
+    },
+    {
+      "id": "lateral_raise",
+      "name": "Sidolyft",
+      "name_en": "Lateral Raise",
+      "category": "isolation",
+      "primary_muscles": ["side_delts"],
+      "secondary_muscles": ["traps"],
+      "equipment": ["dumbbells"],
+      "difficulty": "beginner",
+      "alternatives": ["cable_lateral_raise", "machine_lateral_raise"],
+      "cues": ["Liten böj i armbågen", "Lyft till axelhöjd", "Tummar något nedåt"],
+      "common_mistakes": ["Svingar vikten", "Axlar höjs mot öronen", "För tungt"]
+    },
+    {
+      "id": "leg_curl",
+      "name": "Bencurl",
+      "name_en": "Leg Curl",
+      "category": "isolation",
+      "primary_muscles": ["hamstrings"],
+      "secondary_muscles": [],
+      "equipment": ["leg_curl_machine"],
+      "difficulty": "beginner",
+      "alternatives": ["nordic_curl", "swiss_ball_curl", "romanian_deadlift"],
+      "cues": ["Höfterna ner", "Curl hela vägen", "Kontrollerad excentrisk"],
+      "common_mistakes": ["Höfterna lyfter", "Halvt ROM"]
+    },
+    {
+      "id": "leg_extension",
+      "name": "Benspark",
+      "name_en": "Leg Extension",
+      "category": "isolation",
+      "primary_muscles": ["quads"],
+      "secondary_muscles": [],
+      "equipment": ["leg_extension_machine"],
+      "difficulty": "beginner",
+      "alternatives": ["sissy_squat", "split_squat"],
+      "cues": ["Sträck ut helt", "Kontrollerad ner", "Håll i toppen"],
+      "common_mistakes": ["Svingar vikten", "Rycker upp"]
+    },
+    {
+      "id": "face_pull",
+      "name": "Face pull",
+      "name_en": "Face Pull",
+      "category": "isolation",
+      "primary_muscles": ["rear_delts", "rhomboids"],
+      "secondary_muscles": ["traps", "rotator_cuff"],
+      "equipment": ["cable_machine"],
+      "difficulty": "beginner",
+      "alternatives": ["reverse_fly", "band_pull_apart"],
+      "cues": ["Dra mot ansiktet", "Externa rotation i toppen", "Skuldror ihop"],
+      "common_mistakes": ["För tungt", "Ingen extern rotation"]
+    },
+    {
+      "id": "plank",
+      "name": "Plankan",
+      "name_en": "Plank",
+      "category": "isolation",
+      "primary_muscles": ["core"],
+      "secondary_muscles": ["shoulders", "glutes"],
+      "equipment": [],
+      "difficulty": "beginner",
+      "alternatives": ["dead_bug", "hollow_hold", "ab_wheel"],
+      "cues": ["Rak linje huvud-häl", "Spänn magen", "Andas"],
+      "common_mistakes": ["Hängande höfter", "Rumpan för högt"]
+    },
+    {
+      "id": "cable_fly",
+      "name": "Cable fly",
+      "name_en": "Cable Fly",
+      "category": "isolation",
+      "primary_muscles": ["chest"],
+      "secondary_muscles": ["front_delts"],
+      "equipment": ["cable_machine"],
+      "difficulty": "beginner",
+      "alternatives": ["dumbbell_fly", "pec_deck"],
+      "cues": ["Mjuk armbåge", "Kramas rakt fram", "Känn stretch"],
+      "common_mistakes": ["Böjer armbågarna för mycket", "Går för tungt"]
+    },
+    {
+      "id": "goblet_squat",
+      "name": "Goblet squat",
+      "name_en": "Goblet Squat",
+      "category": "compound",
+      "primary_muscles": ["quads", "glutes"],
+      "secondary_muscles": ["core"],
+      "equipment": ["dumbbell", "kettlebell"],
+      "difficulty": "beginner",
+      "alternatives": ["squat", "leg_press"],
+      "cues": ["Vikten mot bröstet", "Armbågar mellan knäna", "Bröst upp"],
+      "common_mistakes": ["Lutar framåt", "Hälar lyfter"]
+    },
+    {
+      "id": "push_ups",
+      "name": "Armhävningar",
+      "name_en": "Push-ups",
+      "category": "compound",
+      "primary_muscles": ["chest", "triceps", "front_delts"],
+      "secondary_muscles": ["core"],
+      "equipment": [],
+      "difficulty": "beginner",
+      "alternatives": ["bench_press", "dumbbell_press", "knee_push_ups"],
+      "cues": ["Kroppen rak", "Armbågar 45°", "Bröst till golv"],
+      "common_mistakes": ["Hängande höfter", "Armbågar för brett", "Halvt ROM"]
+    }
+  ],
+  "muscle_groups": {
+    "chest": { "name": "Bröst", "exercises": ["bench_press", "dumbbell_press", "push_ups", "cable_fly"] },
+    "back": { "name": "Rygg", "exercises": ["deadlift", "barbell_row", "pull_ups", "lat_pulldown"] },
+    "shoulders": { "name": "Axlar", "exercises": ["overhead_press", "lateral_raise", "face_pull"] },
+    "quads": { "name": "Framsida lår", "exercises": ["squat", "leg_press", "leg_extension", "goblet_squat"] },
+    "hamstrings": { "name": "Baksida lår", "exercises": ["deadlift", "romanian_deadlift", "leg_curl"] },
+    "glutes": { "name": "Säte", "exercises": ["squat", "deadlift", "romanian_deadlift", "leg_press"] },
+    "biceps": { "name": "Biceps", "exercises": ["bicep_curl", "pull_ups", "barbell_row"] },
+    "triceps": { "name": "Triceps", "exercises": ["tricep_pushdown", "bench_press", "overhead_press", "push_ups"] },
+    "core": { "name": "Core/mage", "exercises": ["plank", "deadlift", "squat"] }
+  },
+  "equipment_map": {
+    "barbell": "Skivstång",
+    "dumbbells": "Hantlar",
+    "cable_machine": "Kabelmaskin",
+    "bench": "Bänk",
+    "squat_rack": "Knäböjsställning",
+    "pull_up_bar": "Chinsstång",
+    "leg_press_machine": "Benpressmaskin",
+    "leg_curl_machine": "Bencurlmaskin",
+    "leg_extension_machine": "Bensparkmaskin",
+    "kettlebell": "Kettlebell"
+  }
+}

backend/agents/coach/programs/beginner.json

@@ -0,0 +1,57 @@
+{
+  "id": "beginner_fullbody",
+  "name": "Nybörjarprogram - Helkropp",
+  "goal": "general",
+  "description": "Perfekt startprogram för nybörjare. Lär dig grundövningarna med fokus på teknik. Helkroppsträning 3x/vecka.",
+  "experience_level": ["beginner"],
+  "duration_weeks": 8,
+  "workouts_per_week": [3],
+  "principles": [
+    "Fokus på teknik - använd lätt vikt tills formen är perfekt",
+    "Helkropp varje pass för maximal inlärning",
+    "48h vila mellan pass",
+    "Öka vikt ENDAST när tekniken är solid"
+  ],
+  "split": {
+    "3_days": {
+      "name": "A/B/A → B/A/B",
+      "rotation": ["A", "B", "A"],
+      "days": {
+        "A": {
+          "name": "Helkropp A",
+          "exercises": [
+            { "id": "goblet_squat", "sets": 3, "reps": 10, "rest": "2 min", "note": "Fokus: knän ut, bröst upp" },
+            { "id": "dumbbell_press", "sets": 3, "reps": 10, "rest": "2 min", "note": "Platt bänk" },
+            { "id": "lat_pulldown", "sets": 3, "reps": 10, "rest": "2 min", "note": "Dra mot nyckelbenet" },
+            { "id": "leg_curl", "sets": 2, "reps": 12, "rest": "90 sek" },
+            { "id": "plank", "sets": 3, "reps": "20-30 sek", "rest": "60 sek" }
+          ],
+          "duration_min": 45
+        },
+        "B": {
+          "name": "Helkropp B",
+          "exercises": [
+            { "id": "leg_press", "sets": 3, "reps": 10, "rest": "2 min", "note": "Fötter axelbrett" },
+            { "id": "push_ups", "sets": 3, "reps": "max (mål: 10)", "rest": "90 sek", "note": "Knästående OK" },
+            { "id": "barbell_row", "sets": 3, "reps": 10, "rest": "2 min", "note": "Eller maskinrodd" },
+            { "id": "lateral_raise", "sets": 2, "reps": 12, "rest": "60 sek" },
+            { "id": "bicep_curl", "sets": 2, "reps": 12, "rest": "60 sek" }
+          ],
+          "duration_min": 45
+        }
+      }
+    }
+  },
+  "progression": {
+    "weeks_1_2": "Lätt vikt. Lär dig teknik. Ska kännas enkelt.",
+    "weeks_3_4": "Öka till vikt där sista reps är utmanande men tekniken hålls.",
+    "weeks_5_8": "Progressiv överbelastning - öka vikt när du klarar alla reps med bra form.",
+    "next_step": "Efter 8 veckor: övergå till intermediate-program (Styrka 5x5 eller Hypertrofi PPL)"
+  },
+  "technique_focus": {
+    "goblet_squat": "Grunden för alla knäböjvarianter. Vikten framför tvingar bröst upp.",
+    "dumbbell_press": "Lättare att hitta rätt position än skivstång. Tränar stabilitet.",
+    "lat_pulldown": "Bygger styrka för framtida pull-ups.",
+    "push_ups": "Fundamental rörelse. Börja på knä om nödvändigt."
+  }
+}

backend/agents/coach/programs/hypertrophy.json

@@ -0,0 +1,116 @@
+{
+  "id": "hypertrophy_ppl",
+  "name": "Hypertrofiprogram PPL",
+  "goal": "muscle",
+  "description": "Push/Pull/Legs split optimerat för muskelbygge. Högre volym och rep-ranges för maximal hypertrofi.",
+  "experience_level": ["intermediate", "advanced"],
+  "duration_weeks": 8,
+  "workouts_per_week": [5, 6],
+  "principles": [
+    "8-12 reps för compound, 12-15 för isolation",
+    "Fokus på mind-muscle connection",
+    "60-90 sek vila för isolation, 2-3 min för compound",
+    "Progressiv överbelastning genom volym ELLER vikt",
+    "Träna nära failure (1-2 RIR)"
+  ],
+  "split": {
+    "6_days": {
+      "name": "PPL x2",
+      "rotation": ["push", "pull", "legs", "push", "pull", "legs"],
+      "days": {
+        "push": {
+          "name": "Push (Bröst, Axlar, Triceps)",
+          "exercises": [
+            { "id": "bench_press", "sets": 4, "reps": "8-10", "rest": "2-3 min" },
+            { "id": "overhead_press", "sets": 4, "reps": "8-10", "rest": "2 min" },
+            { "id": "dumbbell_press", "sets": 3, "reps": "10-12", "rest": "90 sek", "note": "Incline" },
+            { "id": "lateral_raise", "sets": 4, "reps": "12-15", "rest": "60 sek" },
+            { "id": "cable_fly", "sets": 3, "reps": "12-15", "rest": "60 sek" },
+            { "id": "tricep_pushdown", "sets": 3, "reps": "12-15", "rest": "60 sek" }
+          ]
+        },
+        "pull": {
+          "name": "Pull (Rygg, Biceps)",
+          "exercises": [
+            { "id": "deadlift", "sets": 3, "reps": "6-8", "rest": "3 min", "note": "Eller RDL" },
+            { "id": "pull_ups", "sets": 4, "reps": "8-10", "rest": "2 min" },
+            { "id": "barbell_row", "sets": 4, "reps": "8-10", "rest": "2 min" },
+            { "id": "lat_pulldown", "sets": 3, "reps": "10-12", "rest": "90 sek" },
+            { "id": "face_pull", "sets": 3, "reps": "15-20", "rest": "60 sek" },
+            { "id": "bicep_curl", "sets": 4, "reps": "10-12", "rest": "60 sek" }
+          ]
+        },
+        "legs": {
+          "name": "Legs (Ben & Core)",
+          "exercises": [
+            { "id": "squat", "sets": 4, "reps": "8-10", "rest": "3 min" },
+            { "id": "romanian_deadlift", "sets": 4, "reps": "10-12", "rest": "2 min" },
+            { "id": "leg_press", "sets": 3, "reps": "12-15", "rest": "90 sek" },
+            { "id": "leg_curl", "sets": 4, "reps": "10-12", "rest": "60 sek" },
+            { "id": "leg_extension", "sets": 3, "reps": "12-15", "rest": "60 sek" },
+            { "id": "plank", "sets": 3, "reps": "45-60 sek", "rest": "60 sek" }
+          ]
+        }
+      }
+    },
+    "5_days": {
+      "name": "Upper/Lower/Push/Pull/Legs",
+      "rotation": ["upper", "lower", "push", "pull", "legs"],
+      "days": {
+        "upper": {
+          "name": "Överkropp (Styrka)",
+          "exercises": [
+            { "id": "bench_press", "sets": 4, "reps": "6-8", "rest": "3 min" },
+            { "id": "barbell_row", "sets": 4, "reps": "6-8", "rest": "3 min" },
+            { "id": "overhead_press", "sets": 3, "reps": "8-10", "rest": "2 min" },
+            { "id": "pull_ups", "sets": 3, "reps": "8-10", "rest": "2 min" }
+          ]
+        },
+        "lower": {
+          "name": "Underkropp (Styrka)",
+          "exercises": [
+            { "id": "squat", "sets": 4, "reps": "6-8", "rest": "3 min" },
+            { "id": "deadlift", "sets": 3, "reps": "5-6", "rest": "3 min" },
+            { "id": "leg_press", "sets": 3, "reps": "10-12", "rest": "2 min" },
+            { "id": "leg_curl", "sets": 3, "reps": "10-12", "rest": "90 sek" }
+          ]
+        },
+        "push": {
+          "name": "Push (Volym)",
+          "exercises": [
+            { "id": "dumbbell_press", "sets": 4, "reps": "10-12", "rest": "90 sek" },
+            { "id": "lateral_raise", "sets": 4, "reps": "12-15", "rest": "60 sek" },
+            { "id": "cable_fly", "sets": 4, "reps": "12-15", "rest": "60 sek" },
+            { "id": "tricep_pushdown", "sets": 4, "reps": "12-15", "rest": "60 sek" }
+          ]
+        },
+        "pull": {
+          "name": "Pull (Volym)",
+          "exercises": [
+            { "id": "lat_pulldown", "sets": 4, "reps": "10-12", "rest": "90 sek" },
+            { "id": "barbell_row", "sets": 3, "reps": "10-12", "rest": "90 sek" },
+            { "id": "face_pull", "sets": 4, "reps": "15-20", "rest": "60 sek" },
+            { "id": "bicep_curl", "sets": 4, "reps": "12-15", "rest": "60 sek" }
+          ]
+        },
+        "legs": {
+          "name": "Ben (Volym)",
+          "exercises": [
+            { "id": "leg_press", "sets": 4, "reps": "12-15", "rest": "90 sek" },
+            { "id": "romanian_deadlift", "sets": 4, "reps": "10-12", "rest": "2 min" },
+            { "id": "leg_extension", "sets": 4, "reps": "12-15", "rest": "60 sek" },
+            { "id": "leg_curl", "sets": 4, "reps": "12-15", "rest": "60 sek" }
+          ]
+        }
+      }
+    }
+  },
+  "progression": {
+    "rule": "Öka vikt när du når toppen av rep-range i alla sets",
+    "example": "3x12 reps? Nästa pass: öka vikt, sikta på 3x8, bygg upp till 3x12 igen",
+    "deload": {
+      "when": "Stagnation eller vecka 5",
+      "method": "50% volym, samma intensitet"
+    }
+  }
+}

backend/agents/coach/programs/strength.json

@@ -0,0 +1,74 @@
+{
+  "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%"
+    }
+  }
+}