src/workoutData.js

// 11 Complete Workout Routines
// "Train Right Workout" is the default and has Push/Pull/Legs/Cardio sub-splits
// All other routines are single-session complete workouts

export const WORKOUT_ROUTINES = [
  {
    id: 'train-right',
    name: 'Train Right Workout',
    emoji: '🏆',
    description: 'Push/Pull/Legs split + Cardio',
    hasSplits: true,
    splits: {
      Beginner: {
        Push: [
          { name: "Push-up", sets: "3", reps: "Failure", notes: "★ Pro Favorite. Knees if needed." },
          { name: "Machine Chest Press", sets: "3", reps: "6-8", notes: "Controlled movement." },
          { name: "Machine Shoulder Press", sets: "3", reps: "6-8", notes: "Use back support" },
          { name: "Triceps Dip", sets: "3", reps: "Failure", notes: "Assisted if needed" }
        ],
        Pull: [
          { name: "Bodyweight Row", sets: "3", reps: "Failure", notes: "Or machine row" },
          { name: "Dumbbell Deadlift", sets: "3", reps: "6-8", notes: "Keep back flat." },
          { name: "One-arm Dumbbell Row", sets: "3", reps: "6-8", notes: "Support on bench" }
        ],
        Legs: [
          { name: "Bodyweight Squat", sets: "3", reps: "15-20", notes: "Full depth." },
          { name: "Split Squat", sets: "3", reps: "6-8", notes: "Focus on balance." },
          { name: "Leg Press", sets: "3", reps: "6-8", notes: "★ Pro Favorite. Don't lock knees." }
        ],
        Cardio: [
          { name: "Zone 2 Cardio", sets: "30m", reps: "1x", notes: "Conversational pace walk/jog." }
        ]
      },
      Intermediate: {
        Push: [
          { name: "Dumbbell Bench Press", sets: "3", reps: "6-8", notes: "Full range of motion." },
          { name: "Incline Dumbbell Press", sets: "3", reps: "6-8", notes: "★ Pro Favorite." },
          { name: "Seated DB Overhead Press", sets: "3", reps: "6-8", notes: "★ Pro Favorite." },
          { name: "Triceps Pushdown", sets: "3", reps: "6-10", notes: "★ Pro Favorite. Rope or bar." }
        ],
        Pull: [
          { name: "Trap-bar Deadlift", sets: "3", reps: "6", notes: "Safer than straight bar." },
          { name: "Seated Cable Row", sets: "3", reps: "6-8", notes: "★ Pro Favorite. Squeeze back." },
          { name: "Lat Pulldown", sets: "3", reps: "6-8", notes: "★ Pro Favorite. Wide grip." },
          { name: "Hammer Curl", sets: "3", reps: "6-10", notes: "★ Pro Favorite." }
        ],
        Legs: [
          { name: "Dumbbell Goblet Squat", sets: "3", reps: "6-8", notes: "Keep chest up." },
          { name: "Walking Lunge", sets: "3", reps: "6-8", notes: "Weighted." },
          { name: "Romanian Deadlift", sets: "3", reps: "6-8", notes: "Hamstring focus." },
          { name: "Calf Raises", sets: "4", reps: "10-15", notes: "Standing or seated." }
        ],
        Cardio: [
          { name: "Zone 2 Cardio", sets: "45m", reps: "1x", notes: "60-70% Max HR." },
          { name: "VO2 Max Intervals", sets: "4x4", reps: "1x", notes: "4 min hard / 4 min easy." }
        ]
      },
      Advanced: {
        Push: [
          { name: "Barbell Bench Press", sets: "3", reps: "6", notes: "★ Pro Favorite. Heavy compound." },
          { name: "Incline Barbell Bench", sets: "3", reps: "6", notes: "Upper chest focus." },
          { name: "Chest Dip", sets: "3", reps: "Failure", notes: "Weighted if able." },
          { name: "Arnold Press", sets: "3", reps: "6-8", notes: "★ Pro Favorite. Rotational press." }
        ],
        Pull: [
          { name: "Barbell Deadlift", sets: "3", reps: "3-5", notes: "★ Pro Favorite. Conventional/Sumo." },
          { name: "Pull-up", sets: "3", reps: "Failure", notes: "★ Pro Favorite. Wide grip." },
          { name: "Chin-up", sets: "3", reps: "Failure", notes: "Weighted if able." },
          { name: "Alternating DB Curl", sets: "3", reps: "6-8", notes: "★ Pro Favorite." }
        ],
        Legs: [
          { name: "Barbell Back Squat", sets: "3", reps: "6", notes: "★ Pro Favorite. King of legs." },
          { name: "Romanian Deadlift", sets: "3", reps: "6-8", notes: "Barbell focus." },
          { name: "Leg Press", sets: "3", reps: "6-10", notes: "Heavy accessory." },
          { name: "Plank", sets: "3", reps: "60s", notes: "★ Pro Favorite. Core stability." }
        ],
        Cardio: [
          { name: "Zone 2 Cardio", sets: "60m", reps: "1x", notes: "Long duration endurance." },
          { name: "Norwegian 4x4", sets: "4x4", reps: "1x", notes: "Max effort intervals." }
        ]
      }
    }
  },
  {
    id: '5x5-strength',
    name: '5×5 Starting Strength',
    emoji: '🏋️',
    description: 'Classic barbell strength builder',
    exercises: [
      { name: "Barbell Back Squat", sets: "5", reps: "5", notes: "Start light, add 5lbs each session." },
      { name: "Barbell Bench Press", sets: "5", reps: "5", notes: "Alternate with Overhead Press." },
      { name: "Barbell Row", sets: "5", reps: "5", notes: "Strict form, pull to belly." },
      { name: "Overhead Press", sets: "5", reps: "5", notes: "Standing, strict press." },
      { name: "Barbell Deadlift", sets: "1", reps: "5", notes: "One heavy set. Reset each rep." }
    ]
  },
  {
    id: 'full-body',
    name: 'Full Body Foundations',
    emoji: '💪',
    description: 'Hit every muscle group in one session',
    exercises: [
      { name: "Goblet Squat", sets: "3", reps: "10", notes: "Hold dumbbell at chest." },
      { name: "Dumbbell Bench Press", sets: "3", reps: "10", notes: "Full range of motion." },
      { name: "Dumbbell Row", sets: "3", reps: "10", notes: "Each arm, support on bench." },
      { name: "Overhead Press", sets: "3", reps: "8", notes: "Seated or standing." },
      { name: "Romanian Deadlift", sets: "3", reps: "10", notes: "Hamstring stretch at bottom." },
      { name: "Plank", sets: "3", reps: "45s", notes: "Tight core, don't sag." }
    ]
  },
  {
    id: 'upper-lower',
    name: 'Upper/Lower Split',
    emoji: '🔄',
    description: 'Alternate upper and lower days',
    exercises: [
      { name: "Incline Dumbbell Press", sets: "4", reps: "8", notes: "Upper chest focus." },
      { name: "Lat Pulldown", sets: "4", reps: "8", notes: "Wide grip, squeeze lats." },
      { name: "Seated Cable Row", sets: "3", reps: "10", notes: "Squeeze shoulder blades." },
      { name: "Lateral Raise", sets: "3", reps: "12", notes: "Light weight, strict form." },
      { name: "Tricep Pushdown", sets: "3", reps: "12", notes: "Rope attachment preferred." },
      { name: "Barbell Curl", sets: "3", reps: "10", notes: "No swinging." }
    ]
  },
  {
    id: 'hypertrophy-ppl',
    name: 'Hypertrophy PPL',
    emoji: '📈',
    description: 'High volume for muscle growth',
    exercises: [
      { name: "Barbell Bench Press", sets: "4", reps: "8-10", notes: "Slow eccentric." },
      { name: "Incline Dumbbell Fly", sets: "3", reps: "12", notes: "Deep stretch at bottom." },
      { name: "Cable Crossover", sets: "3", reps: "15", notes: "Squeeze at peak." },
      { name: "Seated Overhead Press", sets: "4", reps: "10", notes: "Dumbbells or barbell." },
      { name: "Lateral Raise", sets: "4", reps: "15", notes: "Drop sets on last set." },
      { name: "Overhead Tricep Extension", sets: "3", reps: "12", notes: "Cable or dumbbell." }
    ]
  },
  {
    id: 'hiit-circuit',
    name: 'HIIT Circuit Burner',
    emoji: '🔥',
    description: '30 min high intensity circuit',
    exercises: [
      { name: "Burpees", sets: "4", reps: "10", notes: "Full push-up at bottom." },
      { name: "Kettlebell Swings", sets: "4", reps: "15", notes: "Hip hinge, don't squat." },
      { name: "Box Jumps", sets: "4", reps: "10", notes: "Step down, don't jump." },
      { name: "Battle Ropes", sets: "4", reps: "30s", notes: "Alternate arms." },
      { name: "Mountain Climbers", sets: "4", reps: "20", notes: "Fast pace, tight core." },
      { name: "Rowing Machine", sets: "4", reps: "250m", notes: "Max effort sprint." }
    ]
  },
  {
    id: 'bodyweight',
    name: 'Bodyweight Warrior',
    emoji: '🤸',
    description: 'No equipment needed',
    exercises: [
      { name: "Push-ups", sets: "4", reps: "Failure", notes: "Vary grip width each set." },
      { name: "Bodyweight Squat", sets: "4", reps: "20", notes: "Pause at bottom." },
      { name: "Pull-ups or Inverted Row", sets: "4", reps: "Failure", notes: "Use a bar or table edge." },
      { name: "Lunges", sets: "3", reps: "12 each", notes: "Walking or stationary." },
      { name: "Dips", sets: "3", reps: "Failure", notes: "Use chairs or bench." },
      { name: "Plank", sets: "3", reps: "60s", notes: "Side planks on last set." }
    ]
  },
  {
    id: 'dumbbell-only',
    name: 'Dumbbell Only',
    emoji: '🏠',
    description: 'Home gym with just dumbbells',
    exercises: [
      { name: "Dumbbell Floor Press", sets: "4", reps: "10", notes: "Pause at bottom on floor." },
      { name: "Dumbbell Row", sets: "4", reps: "10", notes: "Each arm, squeeze at top." },
      { name: "Goblet Squat", sets: "4", reps: "12", notes: "Heavy as possible." },
      { name: "Dumbbell Overhead Press", sets: "3", reps: "10", notes: "Seated for stability." },
      { name: "Dumbbell Romanian Deadlift", sets: "3", reps: "10", notes: "Slow negative." },
      { name: "Dumbbell Curl to Press", sets: "3", reps: "8", notes: "Compound movement." }
    ]
  },
  {
    id: 'core-conditioning',
    name: 'Core & Conditioning',
    emoji: '🎯',
    description: 'Abs, core stability + cardio finisher',
    exercises: [
      { name: "Dead Bug", sets: "3", reps: "10 each", notes: "Opposite arm/leg, slow." },
      { name: "Hanging Leg Raise", sets: "3", reps: "10", notes: "Straight legs if able." },
      { name: "Ab Wheel Rollout", sets: "3", reps: "8", notes: "Knees or standing." },
      { name: "Pallof Press", sets: "3", reps: "10 each", notes: "Anti-rotation, cable or band." },
      { name: "Farmer's Walk", sets: "3", reps: "40m", notes: "Heavy dumbbells, tall posture." },
      { name: "Assault Bike", sets: "5", reps: "30s on/30s off", notes: "Max effort intervals." }
    ]
  },
  {
    id: 'athletic-power',
    name: 'Athletic Power',
    emoji: '⚡',
    description: 'Explosiveness and sport performance',
    exercises: [
      { name: "Power Clean", sets: "5", reps: "3", notes: "Explosive hip extension." },
      { name: "Box Jump", sets: "4", reps: "5", notes: "Max height, step down." },
      { name: "Front Squat", sets: "4", reps: "5", notes: "Keep elbows high." },
      { name: "Push Press", sets: "4", reps: "5", notes: "Use leg drive." },
      { name: "Broad Jump", sets: "4", reps: "5", notes: "Stick the landing." },
      { name: "Sprint", sets: "6", reps: "40m", notes: "Full recovery between sets." }
    ]
  },
  {
    id: 'mobility-recovery',
    name: 'Mobility & Recovery',
    emoji: '🧘',
    description: 'Active recovery and flexibility',
    exercises: [
      { name: "Foam Roll Full Body", sets: "1", reps: "10m", notes: "Focus on tight spots." },
      { name: "Cat-Cow Stretch", sets: "3", reps: "10", notes: "Slow, breathe deeply." },
      { name: "World's Greatest Stretch", sets: "3", reps: "5 each", notes: "Lunge + twist + reach." },
      { name: "Hip 90/90 Stretch", sets: "3", reps: "30s each", notes: "Sit tall, rotate hips." },
      { name: "Band Pull Apart", sets: "3", reps: "15", notes: "Light band, squeeze back." },
      { name: "Zone 2 Walk", sets: "20m", reps: "1x", notes: "Easy pace, nose breathing." }
    ]
  }
];

// Legacy export for backward compatibility
export const TRAINING_PLANS = WORKOUT_ROUTINES[0].splits;