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/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%"
+    }
+  }
+}