gravl/agents/coach/programs/hypertrophy.json

{
  "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"
    }
  }
}