health-app/src/services/trainer.js

"use strict";

// ─────────────────────────────────────────────────────────────────────────────
// Utility: generate GIF URL from exercise name
// ─────────────────────────────────────────────────────────────────────────────

function slugify(name) {
  return name
    .toLowerCase()
    .replace(/\s*\(.*?\)\s*/g, "")
    .trim()
    .replace(/[^a-z0-9]+/g, "-")
    .replace(/^-|-$/g, "");
}

function gifUrl(name) {
  return `https://assets.infinicaretech.com/exercises/${slugify(name)}.gif`;
}

// ─────────────────────────────────────────────────────────────────────────────
// Exercise Database (150+ exercises)
// Each exercise has: name, name_tr, muscle_group, secondary_muscles, equipment,
// location, difficulty, sets, reps, rest_seconds, tempo, gif, instructions,
// contraindicated_injuries, contraindicated_conditions, alternatives, calories_per_set
// ─────────────────────────────────────────────────────────────────────────────

const EXERCISES = {
  chest: [
    { name: "Bench Press", name_tr: "Bench Press", muscle_group: "chest", secondary_muscles: ["triceps", "shoulders"], equipment: "barbell", location: ["gym"], difficulty: "intermediate", sets: 4, reps: "8-10", rest_seconds: 90, tempo: "2-0-2-0", gif: gifUrl("Bench Press"), instructions: ["Lie flat on bench", "Grip barbell slightly wider than shoulder-width", "Lower bar to mid-chest with control", "Press up to full lockout"], contraindicated_injuries: ["shoulder", "wrist", "elbow"], contraindicated_conditions: ["heart_condition", "high_blood_pressure"], alternatives: ["dumbbell-press", "push-up"], calories_per_set: 9 },
    { name: "Incline Dumbbell Press", name_tr: "Eğik Dumbbell Press", muscle_group: "chest", secondary_muscles: ["triceps", "shoulders"], equipment: "dumbbell", location: ["gym", "home"], difficulty: "intermediate", sets: 4, reps: "10-12", rest_seconds: 75, tempo: "2-0-2-0", gif: gifUrl("Incline Dumbbell Press"), instructions: ["Set bench to 30 degrees", "Press dumbbells up from shoulder level", "Lower with control to full stretch", "Keep feet flat on floor"], contraindicated_injuries: ["shoulder", "wrist"], contraindicated_conditions: ["heart_condition"], alternatives: ["incline-push-up", "landmine-press"], calories_per_set: 8 },
    { name: "Decline Bench Press", name_tr: "Decline Bench Press", muscle_group: "chest", secondary_muscles: ["triceps", "shoulders"], equipment: "barbell", location: ["gym"], difficulty: "intermediate", sets: 3, reps: "8-10", rest_seconds: 90, tempo: "2-0-2-0", gif: gifUrl("Decline Bench Press"), instructions: ["Secure legs on decline bench", "Grip barbell shoulder-width", "Lower to lower chest", "Press up explosively"], contraindicated_injuries: ["shoulder", "wrist", "elbow"], contraindicated_conditions: ["high_blood_pressure"], alternatives: ["dips", "decline-dumbbell-press"], calories_per_set: 9 },
    { name: "Cable Flyes", name_tr: "Kablo Flye", muscle_group: "chest", secondary_muscles: ["shoulders"], equipment: "cable", location: ["gym"], difficulty: "beginner", sets: 3, reps: "12-15", rest_seconds: 60, tempo: "2-1-2-1", gif: gifUrl("Cable Flyes"), instructions: ["Stand between cable stations", "Keep slight bend in elbows", "Bring hands together at chest height", "Squeeze chest at peak contraction"], contraindicated_injuries: ["shoulder"], contraindicated_conditions: [], alternatives: ["dumbbell-flye", "resistance-band-flye"], calories_per_set: 6 },
    { name: "Dips", name_tr: "Paralel Bar Dips", muscle_group: "chest", secondary_muscles: ["triceps", "shoulders"], equipment: "bodyweight", location: ["gym", "home"], difficulty: "intermediate", sets: 3, reps: "10-12", rest_seconds: 75, tempo: "2-0-2-0", gif: gifUrl("Dips"), instructions: ["Grip parallel bars", "Lean forward slightly for chest focus", "Lower until upper arms parallel to floor", "Press up to lockout"], contraindicated_injuries: ["shoulder", "wrist", "elbow"], contraindicated_conditions: ["heart_condition"], alternatives: ["bench-dips", "push-up"], calories_per_set: 8 },
    { name: "Push-Up", name_tr: "Sinav", muscle_group: "chest", secondary_muscles: ["triceps", "shoulders", "core"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 3, reps: "15-20", rest_seconds: 45, tempo: "2-0-2-0", gif: gifUrl("Push-Up"), instructions: ["Place hands shoulder-width apart", "Keep body in straight line", "Lower chest to near floor", "Push up to full extension"], contraindicated_injuries: ["wrist", "shoulder"], contraindicated_conditions: [], alternatives: ["knee-push-up", "wall-push-up"], calories_per_set: 7 },
    { name: "Dumbbell Pullover", name_tr: "Dumbbell Pullover", muscle_group: "chest", secondary_muscles: ["back", "triceps"], equipment: "dumbbell", location: ["gym", "home"], difficulty: "intermediate", sets: 3, reps: "12", rest_seconds: 60, tempo: "3-0-2-0", gif: gifUrl("Dumbbell Pullover"), instructions: ["Lie across bench with upper back supported", "Hold dumbbell with both hands above chest", "Lower weight behind head in arc", "Pull back to start with chest and lats"], contraindicated_injuries: ["shoulder", "back"], contraindicated_conditions: [], alternatives: ["cable-pullover", "straight-arm-pulldown"], calories_per_set: 7 },
    { name: "Machine Chest Press", name_tr: "Makine Gogus Presi", muscle_group: "chest", secondary_muscles: ["triceps", "shoulders"], equipment: "machine", location: ["gym"], difficulty: "beginner", sets: 3, reps: "10-12", rest_seconds: 75, tempo: "2-0-2-0", gif: gifUrl("Machine Chest Press"), instructions: ["Adjust seat height so handles align with mid-chest", "Grip handles firmly", "Press forward to full extension", "Return slowly under control"], contraindicated_injuries: ["shoulder"], contraindicated_conditions: [], alternatives: ["push-up", "dumbbell-press"], calories_per_set: 7 },
    { name: "Pec Deck", name_tr: "Kelebek Makinesi", muscle_group: "chest", secondary_muscles: ["shoulders"], equipment: "machine", location: ["gym"], difficulty: "beginner", sets: 3, reps: "12-15", rest_seconds: 60, tempo: "2-1-2-1", gif: gifUrl("Pec Deck"), instructions: ["Adjust pads to shoulder height", "Place forearms against pads", "Bring arms together in front", "Squeeze chest and return slowly"], contraindicated_injuries: ["shoulder"], contraindicated_conditions: [], alternatives: ["cable-flyes", "dumbbell-flye"], calories_per_set: 5 },
    { name: "Landmine Press", name_tr: "Landmine Press", muscle_group: "chest", secondary_muscles: ["shoulders", "triceps"], equipment: "barbell", location: ["gym"], difficulty: "intermediate", sets: 3, reps: "10-12", rest_seconds: 75, tempo: "2-0-2-0", gif: gifUrl("Landmine Press"), instructions: ["Place one end of barbell in landmine attachment", "Hold other end at shoulder height", "Press up and forward", "Lower with control"], contraindicated_injuries: ["wrist"], contraindicated_conditions: [], alternatives: ["incline-dumbbell-press", "push-up"], calories_per_set: 7 },
    { name: "Floor Press", name_tr: "Yer Presi", muscle_group: "chest", secondary_muscles: ["triceps"], equipment: "dumbbell", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "10-12", rest_seconds: 75, tempo: "2-1-2-0", gif: gifUrl("Floor Press"), instructions: ["Lie on floor with knees bent", "Hold dumbbells above chest", "Lower until triceps touch floor", "Press back up"], contraindicated_injuries: ["wrist", "elbow"], contraindicated_conditions: [], alternatives: ["bench-press", "push-up"], calories_per_set: 7 },
    { name: "Resistance Band Chest Press", name_tr: "Bantli Gogus Presi", muscle_group: "chest", secondary_muscles: ["triceps", "shoulders"], equipment: "resistance_band", location: ["home", "none"], difficulty: "beginner", sets: 3, reps: "15-20", rest_seconds: 45, tempo: "2-0-2-0", gif: gifUrl("Resistance Band Chest Press"), instructions: ["Anchor band behind you at chest height", "Grip handles", "Press forward until arms extended", "Return slowly"], contraindicated_injuries: ["shoulder", "wrist"], contraindicated_conditions: [], alternatives: ["push-up", "floor-press"], calories_per_set: 5 },
    { name: "Knee Push-Up", name_tr: "Dizden Sinav", muscle_group: "chest", secondary_muscles: ["triceps", "shoulders"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 3, reps: "12-15", rest_seconds: 45, tempo: "2-0-2-0", gif: gifUrl("Knee Push-Up"), instructions: ["Start on hands and knees", "Keep back straight from knees to head", "Lower chest toward floor", "Press up"], contraindicated_injuries: ["wrist", "knee"], contraindicated_conditions: [], alternatives: ["wall-push-up", "resistance-band-chest-press"], calories_per_set: 5 },
    { name: "Svend Press", name_tr: "Svend Press", muscle_group: "chest", secondary_muscles: ["shoulders"], equipment: "dumbbell", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "12-15", rest_seconds: 45, tempo: "2-1-2-0", gif: gifUrl("Svend Press"), instructions: ["Hold plate or light dumbbells at chest", "Press forward squeezing chest", "Extend arms fully", "Return to chest"], contraindicated_injuries: ["wrist"], contraindicated_conditions: [], alternatives: ["cable-flyes", "push-up"], calories_per_set: 5 },
  ],
  back: [
    { name: "Deadlift", name_tr: "Deadlift", muscle_group: "back", secondary_muscles: ["legs", "glutes", "core"], equipment: "barbell", location: ["gym"], difficulty: "advanced", sets: 4, reps: "6-8", rest_seconds: 120, tempo: "2-0-2-0", gif: gifUrl("Deadlift"), instructions: ["Stand with feet hip-width apart", "Grip bar outside knees", "Keep back flat, chest up", "Drive through heels to stand"], contraindicated_injuries: ["back", "knee", "hip", "wrist"], contraindicated_conditions: ["heart_condition", "high_blood_pressure", "has_osteoporosis"], alternatives: ["rack-pull", "romanian-deadlift"], calories_per_set: 12 },
    { name: "Barbell Row", name_tr: "Barbell Row", muscle_group: "back", secondary_muscles: ["biceps", "core"], equipment: "barbell", location: ["gym"], difficulty: "intermediate", sets: 4, reps: "8-10", rest_seconds: 90, tempo: "2-0-2-1", gif: gifUrl("Barbell Row"), instructions: ["Hinge at hips with flat back", "Grip bar shoulder-width", "Pull bar to lower chest", "Squeeze shoulder blades together"], contraindicated_injuries: ["back", "wrist"], contraindicated_conditions: ["high_blood_pressure"], alternatives: ["dumbbell-row", "cable-row"], calories_per_set: 9 },
    { name: "Lat Pulldown", name_tr: "Lat Pulldown", muscle_group: "back", secondary_muscles: ["biceps", "shoulders"], equipment: "cable", location: ["gym"], difficulty: "beginner", sets: 4, reps: "10-12", rest_seconds: 75, tempo: "2-0-2-1", gif: gifUrl("Lat Pulldown"), instructions: ["Grip bar wider than shoulder-width", "Sit with thighs secured under pad", "Pull bar to upper chest", "Control the return"], contraindicated_injuries: ["shoulder"], contraindicated_conditions: [], alternatives: ["pull-up", "resistance-band-pulldown"], calories_per_set: 7 },
    { name: "Seated Cable Row", name_tr: "Oturarak Kablo Row", muscle_group: "back", secondary_muscles: ["biceps", "shoulders"], equipment: "cable", location: ["gym"], difficulty: "beginner", sets: 3, reps: "10-12", rest_seconds: 75, tempo: "2-0-2-1", gif: gifUrl("Seated Cable Row"), instructions: ["Sit with feet on platform", "Grip handle with arms extended", "Pull handle to torso", "Squeeze shoulder blades, return slowly"], contraindicated_injuries: [], contraindicated_conditions: [], alternatives: ["dumbbell-row", "resistance-band-row"], calories_per_set: 7 },
    { name: "T-Bar Row", name_tr: "T-Bar Row", muscle_group: "back", secondary_muscles: ["biceps", "core"], equipment: "barbell", location: ["gym"], difficulty: "intermediate", sets: 3, reps: "10-12", rest_seconds: 75, tempo: "2-0-2-1", gif: gifUrl("T-Bar Row"), instructions: ["Straddle the bar", "Grip V-handle attachment", "Pull toward chest", "Lower with control"], contraindicated_injuries: ["back", "wrist"], contraindicated_conditions: ["high_blood_pressure"], alternatives: ["barbell-row", "dumbbell-row"], calories_per_set: 8 },
    { name: "Pull-Up", name_tr: "Barfiks", muscle_group: "back", secondary_muscles: ["biceps", "shoulders", "core"], equipment: "bodyweight", location: ["gym", "home"], difficulty: "intermediate", sets: 3, reps: "8-12", rest_seconds: 90, tempo: "2-0-2-1", gif: gifUrl("Pull-Up"), instructions: ["Grip bar with overhand grip wider than shoulders", "Hang with arms extended", "Pull chin above bar", "Lower with control"], contraindicated_injuries: ["shoulder", "elbow", "wrist"], contraindicated_conditions: [], alternatives: ["lat-pulldown", "resistance-band-assisted-pull-up"], calories_per_set: 8 },
    { name: "Chin-Up", name_tr: "Chin-Up", muscle_group: "back", secondary_muscles: ["biceps"], equipment: "bodyweight", location: ["gym", "home"], difficulty: "intermediate", sets: 3, reps: "8-12", rest_seconds: 90, tempo: "2-0-2-1", gif: gifUrl("Chin-Up"), instructions: ["Grip bar with underhand grip shoulder-width", "Hang at full extension", "Pull chin over bar", "Lower slowly"], contraindicated_injuries: ["shoulder", "elbow", "wrist"], contraindicated_conditions: [], alternatives: ["lat-pulldown", "resistance-band-row"], calories_per_set: 8 },
    { name: "Single Arm Dumbbell Row", name_tr: "Tek Kol Dumbbell Row", muscle_group: "back", secondary_muscles: ["biceps", "core"], equipment: "dumbbell", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "10-12", rest_seconds: 60, tempo: "2-0-2-1", gif: gifUrl("Single Arm Dumbbell Row"), instructions: ["Place one knee and hand on bench", "Row dumbbell to hip with other arm", "Squeeze shoulder blade at top", "Lower with control"], contraindicated_injuries: [], contraindicated_conditions: [], alternatives: ["barbell-row", "cable-row"], calories_per_set: 7 },
    { name: "Face Pull", name_tr: "Face Pull", muscle_group: "back", secondary_muscles: ["shoulders"], equipment: "cable", location: ["gym"], difficulty: "beginner", sets: 3, reps: "15", rest_seconds: 45, tempo: "2-1-2-0", gif: gifUrl("Face Pull"), instructions: ["Set cable at face height", "Grip rope attachment with overhand grip", "Pull toward face, separating ends", "Squeeze rear delts at peak"], contraindicated_injuries: ["shoulder"], contraindicated_conditions: [], alternatives: ["band-pull-apart", "reverse-fly"], calories_per_set: 5 },
    { name: "Machine Row", name_tr: "Makine Row", muscle_group: "back", secondary_muscles: ["biceps"], equipment: "machine", location: ["gym"], difficulty: "beginner", sets: 3, reps: "10-12", rest_seconds: 75, tempo: "2-0-2-1", gif: gifUrl("Machine Row"), instructions: ["Adjust chest pad", "Grip handles", "Pull toward torso", "Return slowly"], contraindicated_injuries: [], contraindicated_conditions: [], alternatives: ["cable-row", "dumbbell-row"], calories_per_set: 7 },
    { name: "Straight Arm Pulldown", name_tr: "Duz Kol Pulldown", muscle_group: "back", secondary_muscles: ["core"], equipment: "cable", location: ["gym"], difficulty: "intermediate", sets: 3, reps: "12-15", rest_seconds: 60, tempo: "2-1-2-0", gif: gifUrl("Straight Arm Pulldown"), instructions: ["Stand facing cable machine", "Grip bar with straight arms", "Pull bar down to thighs", "Return with control"], contraindicated_injuries: ["shoulder"], contraindicated_conditions: [], alternatives: ["dumbbell-pullover", "lat-pulldown"], calories_per_set: 6 },
    { name: "Resistance Band Row", name_tr: "Bantli Row", muscle_group: "back", secondary_muscles: ["biceps"], equipment: "resistance_band", location: ["home", "none"], difficulty: "beginner", sets: 3, reps: "15", rest_seconds: 45, tempo: "2-1-2-1", gif: gifUrl("Resistance Band Row"), instructions: ["Sit on floor with legs extended", "Loop band around feet", "Pull handles to torso", "Squeeze shoulder blades"], contraindicated_injuries: [], contraindicated_conditions: [], alternatives: ["dumbbell-row", "inverted-row"], calories_per_set: 5 },
    { name: "Inverted Row", name_tr: "Ters Row", muscle_group: "back", secondary_muscles: ["biceps", "core"], equipment: "bodyweight", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "10-15", rest_seconds: 60, tempo: "2-0-2-1", gif: gifUrl("Inverted Row"), instructions: ["Lie under a bar or sturdy table", "Grip bar with overhand grip", "Pull chest to bar", "Lower with control"], contraindicated_injuries: ["wrist", "shoulder"], contraindicated_conditions: [], alternatives: ["dumbbell-row", "resistance-band-row"], calories_per_set: 6 },
    { name: "Rack Pull", name_tr: "Rack Pull", muscle_group: "back", secondary_muscles: ["glutes", "core"], equipment: "barbell", location: ["gym"], difficulty: "intermediate", sets: 4, reps: "6-8", rest_seconds: 120, tempo: "2-0-2-0", gif: gifUrl("Rack Pull"), instructions: ["Set bar at knee height in rack", "Grip bar outside knees", "Drive hips forward to stand", "Lower back to rack"], contraindicated_injuries: ["back", "wrist"], contraindicated_conditions: ["high_blood_pressure"], alternatives: ["deadlift", "dumbbell-row"], calories_per_set: 10 },
    { name: "Pendlay Row", name_tr: "Pendlay Row", muscle_group: "back", secondary_muscles: ["biceps", "core"], equipment: "barbell", location: ["gym"], difficulty: "advanced", sets: 4, reps: "6-8", rest_seconds: 90, tempo: "1-0-2-0", gif: gifUrl("Pendlay Row"), instructions: ["Set up like a deadlift with flat back", "Explosively row bar to lower chest", "Lower bar to floor each rep", "Reset position between reps"], contraindicated_injuries: ["back", "wrist"], contraindicated_conditions: ["heart_condition", "high_blood_pressure"], alternatives: ["barbell-row", "dumbbell-row"], calories_per_set: 9 },
  ],
  legs: [
    { name: "Barbell Squat", name_tr: "Barbell Squat", muscle_group: "legs", secondary_muscles: ["glutes", "core"], equipment: "barbell", location: ["gym"], difficulty: "intermediate", sets: 4, reps: "8-10", rest_seconds: 120, tempo: "2-0-2-0", gif: gifUrl("Barbell Squat"), instructions: ["Position bar on upper traps", "Feet shoulder-width apart", "Squat until thighs parallel to floor", "Drive through heels to stand"], contraindicated_injuries: ["knee", "back", "hip", "ankle"], contraindicated_conditions: ["heart_condition", "high_blood_pressure"], alternatives: ["goblet-squat", "leg-press"], calories_per_set: 11 },
    { name: "Romanian Deadlift", name_tr: "Romen Deadlift", muscle_group: "legs", secondary_muscles: ["back", "glutes"], equipment: "barbell", location: ["gym"], difficulty: "intermediate", sets: 4, reps: "10-12", rest_seconds: 90, tempo: "3-0-2-0", gif: gifUrl("Romanian Deadlift"), instructions: ["Hold bar at hip level", "Hinge at hips pushing them back", "Lower bar along thighs to shin level", "Drive hips forward to return"], contraindicated_injuries: ["back", "hip", "wrist"], contraindicated_conditions: ["high_blood_pressure"], alternatives: ["dumbbell-rdl", "leg-curl"], calories_per_set: 9 },
    { name: "Leg Press", name_tr: "Bacak Presi", muscle_group: "legs", secondary_muscles: ["glutes"], equipment: "machine", location: ["gym"], difficulty: "beginner", sets: 4, reps: "10-12", rest_seconds: 90, tempo: "2-0-2-0", gif: gifUrl("Leg Press"), instructions: ["Sit in machine with back flat", "Place feet shoulder-width on platform", "Lower platform by bending knees", "Press back without locking knees"], contraindicated_injuries: ["knee"], contraindicated_conditions: [], alternatives: ["goblet-squat", "wall-sit"], calories_per_set: 9 },
    { name: "Walking Lunges", name_tr: "Yuruyus Hamle", muscle_group: "legs", secondary_muscles: ["glutes", "core"], equipment: "dumbbell", location: ["gym", "home"], difficulty: "intermediate", sets: 3, reps: "12 each leg", rest_seconds: 75, tempo: "2-0-2-0", gif: gifUrl("Walking Lunges"), instructions: ["Hold dumbbells at sides", "Step forward into lunge position", "Lower back knee toward floor", "Push off front foot to next step"], contraindicated_injuries: ["knee", "ankle", "hip"], contraindicated_conditions: ["has_arthritis"], alternatives: ["stationary-lunge", "step-up"], calories_per_set: 8 },
    { name: "Leg Curl", name_tr: "Bacak Curl", muscle_group: "legs", secondary_muscles: [], equipment: "machine", location: ["gym"], difficulty: "beginner", sets: 3, reps: "12-15", rest_seconds: 60, tempo: "2-1-2-0", gif: gifUrl("Leg Curl"), instructions: ["Lie face down on machine", "Adjust pad above heels", "Curl legs toward glutes", "Lower with control"], contraindicated_injuries: ["knee"], contraindicated_conditions: [], alternatives: ["resistance-band-leg-curl", "glute-bridge"], calories_per_set: 6 },
    { name: "Leg Extension", name_tr: "Bacak Extension", muscle_group: "legs", secondary_muscles: [], equipment: "machine", location: ["gym"], difficulty: "beginner", sets: 3, reps: "12-15", rest_seconds: 60, tempo: "2-1-2-0", gif: gifUrl("Leg Extension"), instructions: ["Sit on machine with back against pad", "Hook feet under roller pad", "Extend legs fully", "Lower with control"], contraindicated_injuries: ["knee"], contraindicated_conditions: [], alternatives: ["bodyweight-squat", "wall-sit"], calories_per_set: 6 },
    { name: "Calf Raise", name_tr: "Baldır Kaldirma", muscle_group: "legs", secondary_muscles: [], equipment: "machine", location: ["gym"], difficulty: "beginner", sets: 4, reps: "15-20", rest_seconds: 45, tempo: "2-1-2-0", gif: gifUrl("Calf Raise"), instructions: ["Stand on calf raise platform", "Lower heels below platform edge", "Rise up on toes as high as possible", "Pause at top and lower slowly"], contraindicated_injuries: ["ankle"], contraindicated_conditions: [], alternatives: ["bodyweight-calf-raise", "seated-calf-raise"], calories_per_set: 5 },
    { name: "Front Squat", name_tr: "On Squat", muscle_group: "legs", secondary_muscles: ["core", "glutes"], equipment: "barbell", location: ["gym"], difficulty: "advanced", sets: 4, reps: "8-10", rest_seconds: 120, tempo: "2-0-2-0", gif: gifUrl("Front Squat"), instructions: ["Rest bar on front delts in rack position", "Keep elbows high", "Squat to full depth", "Drive up keeping torso upright"], contraindicated_injuries: ["knee", "back", "wrist", "ankle"], contraindicated_conditions: ["heart_condition", "high_blood_pressure"], alternatives: ["goblet-squat", "leg-press"], calories_per_set: 10 },
    { name: "Bulgarian Split Squat", name_tr: "Bulgar Split Squat", muscle_group: "legs", secondary_muscles: ["glutes", "core"], equipment: "dumbbell", location: ["gym", "home"], difficulty: "intermediate", sets: 3, reps: "10-12 each leg", rest_seconds: 75, tempo: "2-0-2-0", gif: gifUrl("Bulgarian Split Squat"), instructions: ["Place rear foot on bench behind you", "Hold dumbbells at sides", "Lower until front thigh is parallel", "Drive up through front heel"], contraindicated_injuries: ["knee", "ankle", "hip"], contraindicated_conditions: ["has_arthritis"], alternatives: ["stationary-lunge", "goblet-squat"], calories_per_set: 8 },
    { name: "Hack Squat", name_tr: "Hack Squat", muscle_group: "legs", secondary_muscles: ["glutes"], equipment: "machine", location: ["gym"], difficulty: "intermediate", sets: 4, reps: "10-12", rest_seconds: 90, tempo: "2-0-2-0", gif: gifUrl("Hack Squat"), instructions: ["Position shoulders under pads", "Place feet shoulder-width on platform", "Lower by bending knees", "Press back up without locking"], contraindicated_injuries: ["knee", "back"], contraindicated_conditions: [], alternatives: ["leg-press", "goblet-squat"], calories_per_set: 9 },
    { name: "Goblet Squat", name_tr: "Goblet Squat", muscle_group: "legs", secondary_muscles: ["glutes", "core"], equipment: "dumbbell", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "12-15", rest_seconds: 60, tempo: "2-1-2-0", gif: gifUrl("Goblet Squat"), instructions: ["Hold dumbbell at chest level", "Feet slightly wider than shoulder-width", "Squat keeping torso upright", "Push through heels to stand"], contraindicated_injuries: ["knee", "ankle"], contraindicated_conditions: [], alternatives: ["bodyweight-squat", "wall-sit"], calories_per_set: 7 },
    { name: "Hip Thrust", name_tr: "Hip Thrust", muscle_group: "legs", secondary_muscles: ["glutes", "core"], equipment: "barbell", location: ["gym"], difficulty: "intermediate", sets: 4, reps: "10-12", rest_seconds: 90, tempo: "2-1-2-0", gif: gifUrl("Hip Thrust"), instructions: ["Sit on floor with upper back on bench", "Roll barbell over hips", "Drive hips up squeezing glutes", "Lower with control"], contraindicated_injuries: ["back", "hip"], contraindicated_conditions: [], alternatives: ["glute-bridge", "dumbbell-hip-thrust"], calories_per_set: 8 },
    { name: "Step-Up", name_tr: "Step-Up", muscle_group: "legs", secondary_muscles: ["glutes", "core"], equipment: "dumbbell", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "12 each leg", rest_seconds: 60, tempo: "2-0-2-0", gif: gifUrl("Step-Up"), instructions: ["Stand facing a sturdy bench or step", "Step up with one foot", "Drive through heel to stand on top", "Step down with control"], contraindicated_injuries: ["knee", "ankle"], contraindicated_conditions: [], alternatives: ["walking-lunges", "goblet-squat"], calories_per_set: 7 },
    { name: "Bodyweight Squat", name_tr: "Vucut Agirligi Squat", muscle_group: "legs", secondary_muscles: ["glutes", "core"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 3, reps: "15-20", rest_seconds: 45, tempo: "2-0-2-0", gif: gifUrl("Bodyweight Squat"), instructions: ["Stand with feet shoulder-width apart", "Extend arms forward for balance", "Squat until thighs parallel", "Stand back up"], contraindicated_injuries: ["knee", "ankle"], contraindicated_conditions: [], alternatives: ["wall-sit", "chair-squat"], calories_per_set: 6 },
    { name: "Wall Sit", name_tr: "Duvar Oturusu", muscle_group: "legs", secondary_muscles: ["core"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 3, reps: "30-45 seconds", rest_seconds: 45, tempo: "isometric", gif: gifUrl("Wall Sit"), instructions: ["Lean back against wall", "Slide down until thighs parallel to floor", "Hold position", "Keep back flat against wall"], contraindicated_injuries: ["knee"], contraindicated_conditions: [], alternatives: ["bodyweight-squat", "chair-squat"], calories_per_set: 5 },
    { name: "Resistance Band Leg Curl", name_tr: "Bantli Bacak Curl", muscle_group: "legs", secondary_muscles: ["glutes"], equipment: "resistance_band", location: ["home"], difficulty: "beginner", sets: 3, reps: "15", rest_seconds: 45, tempo: "2-1-2-0", gif: gifUrl("Resistance Band Leg Curl"), instructions: ["Anchor band low", "Loop around ankle", "Curl heel toward glutes", "Lower with control"], contraindicated_injuries: ["knee", "ankle"], contraindicated_conditions: [], alternatives: ["glute-bridge", "bodyweight-squat"], calories_per_set: 5 },
  ],
  shoulders: [
    { name: "Overhead Press", name_tr: "Overhead Press", muscle_group: "shoulders", secondary_muscles: ["triceps", "core"], equipment: "barbell", location: ["gym"], difficulty: "intermediate", sets: 4, reps: "8-10", rest_seconds: 90, tempo: "2-0-2-0", gif: gifUrl("Overhead Press"), instructions: ["Grip bar at shoulder-width", "Start at collarbone level", "Press overhead to lockout", "Lower back to collarbone"], contraindicated_injuries: ["shoulder", "back", "wrist"], contraindicated_conditions: ["high_blood_pressure", "heart_condition", "has_epilepsy"], alternatives: ["seated-dumbbell-press", "landmine-press"], calories_per_set: 8 },
    { name: "Lateral Raise", name_tr: "Lateral Raise", muscle_group: "shoulders", secondary_muscles: [], equipment: "dumbbell", location: ["gym", "home"], difficulty: "beginner", sets: 4, reps: "12-15", rest_seconds: 60, tempo: "2-1-2-0", gif: gifUrl("Lateral Raise"), instructions: ["Stand with dumbbells at sides", "Raise arms out to sides to shoulder height", "Keep slight bend in elbows", "Lower with control"], contraindicated_injuries: ["shoulder"], contraindicated_conditions: [], alternatives: ["cable-lateral-raise", "resistance-band-lateral-raise"], calories_per_set: 5 },
    { name: "Front Raise", name_tr: "On Raise", muscle_group: "shoulders", secondary_muscles: ["chest"], equipment: "dumbbell", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "12", rest_seconds: 60, tempo: "2-0-2-0", gif: gifUrl("Front Raise"), instructions: ["Stand with dumbbells in front of thighs", "Raise one or both arms to shoulder height", "Keep arms nearly straight", "Lower slowly"], contraindicated_injuries: ["shoulder"], contraindicated_conditions: [], alternatives: ["resistance-band-front-raise", "cable-front-raise"], calories_per_set: 5 },
    { name: "Reverse Fly", name_tr: "Ters Fly", muscle_group: "shoulders", secondary_muscles: ["back"], equipment: "dumbbell", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "15", rest_seconds: 60, tempo: "2-1-2-0", gif: gifUrl("Reverse Fly"), instructions: ["Hinge forward at hips", "Let dumbbells hang below", "Raise arms out to sides", "Squeeze shoulder blades at top"], contraindicated_injuries: ["shoulder"], contraindicated_conditions: [], alternatives: ["face-pull", "band-pull-apart"], calories_per_set: 5 },
    { name: "Arnold Press", name_tr: "Arnold Press", muscle_group: "shoulders", secondary_muscles: ["triceps"], equipment: "dumbbell", location: ["gym", "home"], difficulty: "intermediate", sets: 3, reps: "10-12", rest_seconds: 75, tempo: "2-0-2-0", gif: gifUrl("Arnold Press"), instructions: ["Start with dumbbells at shoulders palms facing you", "Rotate palms outward as you press up", "Full lockout overhead", "Reverse the rotation on the way down"], contraindicated_injuries: ["shoulder", "wrist"], contraindicated_conditions: ["high_blood_pressure"], alternatives: ["seated-dumbbell-press", "lateral-raise"], calories_per_set: 7 },
    { name: "Shrugs", name_tr: "Omuz Silkme", muscle_group: "shoulders", secondary_muscles: [], equipment: "dumbbell", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "12-15", rest_seconds: 60, tempo: "2-1-2-0", gif: gifUrl("Shrugs"), instructions: ["Hold dumbbells at sides", "Shrug shoulders straight up toward ears", "Hold at top briefly", "Lower with control"], contraindicated_injuries: ["neck"], contraindicated_conditions: [], alternatives: ["barbell-shrugs", "resistance-band-shrugs"], calories_per_set: 5 },
    { name: "Seated Dumbbell Press", name_tr: "Oturarak Dumbbell Press", muscle_group: "shoulders", secondary_muscles: ["triceps"], equipment: "dumbbell", location: ["gym", "home"], difficulty: "intermediate", sets: 4, reps: "8-10", rest_seconds: 90, tempo: "2-0-2-0", gif: gifUrl("Seated Dumbbell Press"), instructions: ["Sit with back supported", "Hold dumbbells at shoulder height", "Press overhead to lockout", "Lower to shoulder level"], contraindicated_injuries: ["shoulder", "wrist"], contraindicated_conditions: ["high_blood_pressure"], alternatives: ["overhead-press", "lateral-raise"], calories_per_set: 7 },
    { name: "Cable Lateral Raise", name_tr: "Kablo Lateral Raise", muscle_group: "shoulders", secondary_muscles: [], equipment: "cable", location: ["gym"], difficulty: "intermediate", sets: 3, reps: "12-15", rest_seconds: 60, tempo: "2-1-2-0", gif: gifUrl("Cable Lateral Raise"), instructions: ["Stand sideways to cable machine", "Grip handle with far hand", "Raise arm to shoulder height", "Lower with control"], contraindicated_injuries: ["shoulder"], contraindicated_conditions: [], alternatives: ["dumbbell-lateral-raise", "resistance-band-lateral-raise"], calories_per_set: 5 },
    { name: "Machine Shoulder Press", name_tr: "Makine Omuz Presi", muscle_group: "shoulders", secondary_muscles: ["triceps"], equipment: "machine", location: ["gym"], difficulty: "beginner", sets: 3, reps: "10-12", rest_seconds: 75, tempo: "2-0-2-0", gif: gifUrl("Machine Shoulder Press"), instructions: ["Sit with back against pad", "Grip handles at shoulder level", "Press up to full extension", "Lower with control"], contraindicated_injuries: ["shoulder"], contraindicated_conditions: ["high_blood_pressure"], alternatives: ["seated-dumbbell-press", "resistance-band-overhead-press"], calories_per_set: 7 },
    { name: "Upright Row", name_tr: "Dik Row", muscle_group: "shoulders", secondary_muscles: ["biceps"], equipment: "barbell", location: ["gym"], difficulty: "intermediate", sets: 3, reps: "10-12", rest_seconds: 60, tempo: "2-0-2-0", gif: gifUrl("Upright Row"), instructions: ["Grip bar narrower than shoulder-width", "Pull bar up along body to chin level", "Lead with elbows", "Lower with control"], contraindicated_injuries: ["shoulder", "wrist", "neck"], contraindicated_conditions: [], alternatives: ["lateral-raise", "cable-upright-row"], calories_per_set: 6 },
    { name: "Band Pull Apart", name_tr: "Bant Pull Apart", muscle_group: "shoulders", secondary_muscles: ["back"], equipment: "resistance_band", location: ["gym", "home", "none"], difficulty: "beginner", sets: 3, reps: "15-20", rest_seconds: 30, tempo: "2-1-2-0", gif: gifUrl("Band Pull Apart"), instructions: ["Hold band at shoulder height with arms extended", "Pull band apart by squeezing shoulder blades", "Stretch band to chest level", "Return slowly"], contraindicated_injuries: [], contraindicated_conditions: [], alternatives: ["reverse-fly", "face-pull"], calories_per_set: 4 },
    { name: "Resistance Band Lateral Raise", name_tr: "Bantli Lateral Raise", muscle_group: "shoulders", secondary_muscles: [], equipment: "resistance_band", location: ["home", "none"], difficulty: "beginner", sets: 3, reps: "15-20", rest_seconds: 45, tempo: "2-1-2-0", gif: gifUrl("Resistance Band Lateral Raise"), instructions: ["Stand on band with feet together", "Hold handles at sides", "Raise arms to shoulder height", "Lower with control"], contraindicated_injuries: ["shoulder"], contraindicated_conditions: [], alternatives: ["dumbbell-lateral-raise", "band-pull-apart"], calories_per_set: 4 },
  ],
  arms_biceps: [
    { name: "Barbell Curl", name_tr: "Barbell Curl", muscle_group: "arms_biceps", secondary_muscles: ["forearms"], equipment: "barbell", location: ["gym"], difficulty: "beginner", sets: 4, reps: "10-12", rest_seconds: 60, tempo: "2-0-2-1", gif: gifUrl("Barbell Curl"), instructions: ["Stand with bar at arm's length", "Curl bar to shoulder height", "Keep elbows pinned to sides", "Lower with control"], contraindicated_injuries: ["elbow", "wrist"], contraindicated_conditions: [], alternatives: ["dumbbell-curl", "resistance-band-curl"], calories_per_set: 5 },
    { name: "Hammer Curl", name_tr: "Hammer Curl", muscle_group: "arms_biceps", secondary_muscles: ["forearms"], equipment: "dumbbell", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "12", rest_seconds: 60, tempo: "2-0-2-1", gif: gifUrl("Hammer Curl"), instructions: ["Hold dumbbells with neutral grip", "Curl to shoulder height", "Keep elbows stationary", "Lower slowly"], contraindicated_injuries: ["elbow", "wrist"], contraindicated_conditions: [], alternatives: ["barbell-curl", "resistance-band-curl"], calories_per_set: 5 },
    { name: "Concentration Curl", name_tr: "Konsantrasyon Curl", muscle_group: "arms_biceps", secondary_muscles: [], equipment: "dumbbell", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "12 each arm", rest_seconds: 45, tempo: "2-1-2-1", gif: gifUrl("Concentration Curl"), instructions: ["Sit on bench leaning forward", "Brace elbow against inner thigh", "Curl dumbbell to shoulder", "Lower with full control"], contraindicated_injuries: ["elbow"], contraindicated_conditions: [], alternatives: ["hammer-curl", "cable-curl"], calories_per_set: 4 },
    { name: "Incline Dumbbell Curl", name_tr: "Egik Dumbbell Curl", muscle_group: "arms_biceps", secondary_muscles: [], equipment: "dumbbell", location: ["gym"], difficulty: "intermediate", sets: 3, reps: "10-12", rest_seconds: 60, tempo: "2-0-2-1", gif: gifUrl("Incline Dumbbell Curl"), instructions: ["Sit on incline bench at 45 degrees", "Let arms hang fully extended", "Curl dumbbells up", "Lower to full stretch"], contraindicated_injuries: ["elbow", "shoulder"], contraindicated_conditions: [], alternatives: ["barbell-curl", "cable-curl"], calories_per_set: 5 },
    { name: "Cable Curl", name_tr: "Kablo Curl", muscle_group: "arms_biceps", secondary_muscles: [], equipment: "cable", location: ["gym"], difficulty: "beginner", sets: 3, reps: "12-15", rest_seconds: 60, tempo: "2-1-2-0", gif: gifUrl("Cable Curl"), instructions: ["Stand facing cable machine", "Grip bar attachment with underhand grip", "Curl to shoulder height", "Lower with control"], contraindicated_injuries: ["elbow", "wrist"], contraindicated_conditions: [], alternatives: ["dumbbell-curl", "resistance-band-curl"], calories_per_set: 5 },
    { name: "Preacher Curl", name_tr: "Preacher Curl", muscle_group: "arms_biceps", secondary_muscles: [], equipment: "barbell", location: ["gym"], difficulty: "intermediate", sets: 3, reps: "10-12", rest_seconds: 60, tempo: "2-0-3-0", gif: gifUrl("Preacher Curl"), instructions: ["Rest arms on preacher pad", "Grip EZ bar with underhand grip", "Curl bar to shoulder level", "Lower slowly with full stretch"], contraindicated_injuries: ["elbow", "wrist"], contraindicated_conditions: [], alternatives: ["concentration-curl", "cable-curl"], calories_per_set: 5 },
    { name: "Resistance Band Curl", name_tr: "Bantli Curl", muscle_group: "arms_biceps", secondary_muscles: [], equipment: "resistance_band", location: ["home", "none"], difficulty: "beginner", sets: 3, reps: "15-20", rest_seconds: 45, tempo: "2-1-2-0", gif: gifUrl("Resistance Band Curl"), instructions: ["Stand on band", "Grip handles with underhand grip", "Curl up to shoulders", "Lower with control"], contraindicated_injuries: ["elbow"], contraindicated_conditions: [], alternatives: ["dumbbell-curl", "bodyweight-curl"], calories_per_set: 4 },
    { name: "Spider Curl", name_tr: "Spider Curl", muscle_group: "arms_biceps", secondary_muscles: [], equipment: "dumbbell", location: ["gym"], difficulty: "intermediate", sets: 3, reps: "12", rest_seconds: 45, tempo: "2-1-2-0", gif: gifUrl("Spider Curl"), instructions: ["Lie face down on incline bench", "Let arms hang straight down", "Curl dumbbells up", "Squeeze biceps at top"], contraindicated_injuries: ["elbow"], contraindicated_conditions: [], alternatives: ["preacher-curl", "cable-curl"], calories_per_set: 5 },
  ],
  arms_triceps: [
    { name: "Triceps Pushdown", name_tr: "Triceps Pushdown", muscle_group: "arms_triceps", secondary_muscles: [], equipment: "cable", location: ["gym"], difficulty: "beginner", sets: 4, reps: "10-12", rest_seconds: 60, tempo: "2-0-2-1", gif: gifUrl("Triceps Pushdown"), instructions: ["Stand facing cable machine", "Grip bar with overhand grip", "Press down to full extension", "Keep elbows at sides throughout"], contraindicated_injuries: ["elbow", "wrist"], contraindicated_conditions: [], alternatives: ["resistance-band-triceps-extension", "diamond-push-up"], calories_per_set: 5 },
    { name: "Overhead Triceps Extension", name_tr: "Overhead Triceps Extension", muscle_group: "arms_triceps", secondary_muscles: [], equipment: "dumbbell", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "12", rest_seconds: 60, tempo: "2-0-3-0", gif: gifUrl("Overhead Triceps Extension"), instructions: ["Hold dumbbell with both hands overhead", "Lower behind head by bending elbows", "Extend back to start", "Keep elbows pointing up"], contraindicated_injuries: ["elbow", "shoulder"], contraindicated_conditions: ["high_blood_pressure", "has_epilepsy"], alternatives: ["triceps-pushdown", "resistance-band-triceps-extension"], calories_per_set: 5 },
    { name: "Skull Crushers", name_tr: "Skull Crusher", muscle_group: "arms_triceps", secondary_muscles: [], equipment: "barbell", location: ["gym"], difficulty: "intermediate", sets: 3, reps: "10-12", rest_seconds: 60, tempo: "2-0-3-0", gif: gifUrl("Skull Crushers"), instructions: ["Lie on bench holding EZ bar", "Lower bar toward forehead", "Extend arms back to start", "Keep elbows pointing at ceiling"], contraindicated_injuries: ["elbow", "wrist", "shoulder"], contraindicated_conditions: [], alternatives: ["overhead-triceps-extension", "triceps-pushdown"], calories_per_set: 6 },
    { name: "Close Grip Bench Press", name_tr: "Dar Tutus Bench Press", muscle_group: "arms_triceps", secondary_muscles: ["chest", "shoulders"], equipment: "barbell", location: ["gym"], difficulty: "intermediate", sets: 3, reps: "8-10", rest_seconds: 75, tempo: "2-0-2-0", gif: gifUrl("Close Grip Bench Press"), instructions: ["Lie on bench", "Grip bar at shoulder-width or narrower", "Lower to lower chest", "Press up focusing on triceps"], contraindicated_injuries: ["elbow", "wrist", "shoulder"], contraindicated_conditions: ["heart_condition"], alternatives: ["diamond-push-up", "triceps-pushdown"], calories_per_set: 7 },
    { name: "Triceps Rope Pushdown", name_tr: "Ip ile Triceps Pushdown", muscle_group: "arms_triceps", secondary_muscles: [], equipment: "cable", location: ["gym"], difficulty: "beginner", sets: 3, reps: "12-15", rest_seconds: 45, tempo: "2-1-2-0", gif: gifUrl("Triceps Rope Pushdown"), instructions: ["Grip rope attachment", "Press down separating ends at bottom", "Squeeze triceps at full extension", "Return slowly"], contraindicated_injuries: ["elbow"], contraindicated_conditions: [], alternatives: ["triceps-pushdown", "diamond-push-up"], calories_per_set: 5 },
    { name: "Diamond Push-Up", name_tr: "Elmas Sinav", muscle_group: "arms_triceps", secondary_muscles: ["chest", "shoulders"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "intermediate", sets: 3, reps: "12-15", rest_seconds: 45, tempo: "2-0-2-0", gif: gifUrl("Diamond Push-Up"), instructions: ["Place hands close together forming diamond shape", "Keep body in straight line", "Lower chest to hands", "Press up"], contraindicated_injuries: ["wrist", "elbow", "shoulder"], contraindicated_conditions: [], alternatives: ["push-up", "resistance-band-triceps-extension"], calories_per_set: 6 },
    { name: "Triceps Kickback", name_tr: "Triceps Kickback", muscle_group: "arms_triceps", secondary_muscles: [], equipment: "dumbbell", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "12 each arm", rest_seconds: 45, tempo: "2-1-2-0", gif: gifUrl("Triceps Kickback"), instructions: ["Hinge forward with one hand on bench", "Hold dumbbell with elbow at 90 degrees", "Extend arm straight back", "Squeeze tricep at top"], contraindicated_injuries: ["elbow"], contraindicated_conditions: [], alternatives: ["overhead-triceps-extension", "diamond-push-up"], calories_per_set: 4 },
    { name: "Bench Dips", name_tr: "Bench Dips", muscle_group: "arms_triceps", secondary_muscles: ["shoulders", "chest"], equipment: "bodyweight", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "12-15", rest_seconds: 60, tempo: "2-0-2-0", gif: gifUrl("Bench Dips"), instructions: ["Place hands on bench edge behind you", "Extend legs forward", "Lower body by bending elbows", "Press back up"], contraindicated_injuries: ["shoulder", "wrist", "elbow"], contraindicated_conditions: [], alternatives: ["diamond-push-up", "triceps-kickback"], calories_per_set: 5 },
    { name: "Resistance Band Triceps Extension", name_tr: "Bantli Triceps Extension", muscle_group: "arms_triceps", secondary_muscles: [], equipment: "resistance_band", location: ["home", "none"], difficulty: "beginner", sets: 3, reps: "15-20", rest_seconds: 45, tempo: "2-1-2-0", gif: gifUrl("Resistance Band Triceps Extension"), instructions: ["Anchor band overhead or step on it", "Grip behind head", "Extend arms overhead", "Lower with control"], contraindicated_injuries: ["elbow", "shoulder"], contraindicated_conditions: [], alternatives: ["diamond-push-up", "bench-dips"], calories_per_set: 4 },
  ],
  core: [
    { name: "Plank", name_tr: "Plank", muscle_group: "core", secondary_muscles: ["shoulders"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 3, reps: "30-45 seconds", rest_seconds: 30, tempo: "isometric", gif: gifUrl("Plank"), instructions: ["Support body on forearms and toes", "Keep body in straight line", "Engage core tightly", "Breathe steadily"], contraindicated_injuries: ["back", "shoulder", "wrist"], contraindicated_conditions: ["high_blood_pressure"], alternatives: ["dead-bug", "bird-dog"], calories_per_set: 5 },
    { name: "Russian Twist", name_tr: "Rus Twist", muscle_group: "core", secondary_muscles: [], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 3, reps: "20 each side", rest_seconds: 30, tempo: "1-0-1-0", gif: gifUrl("Russian Twist"), instructions: ["Sit with knees bent feet off floor", "Lean back slightly", "Rotate torso side to side", "Keep core engaged throughout"], contraindicated_injuries: ["back", "hip"], contraindicated_conditions: ["has_osteoporosis"], alternatives: ["pallof-press", "side-plank"], calories_per_set: 5 },
    { name: "Bicycle Crunch", name_tr: "Bisiklet Crunch", muscle_group: "core", secondary_muscles: [], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 3, reps: "20 each side", rest_seconds: 30, tempo: "1-0-1-0", gif: gifUrl("Bicycle Crunch"), instructions: ["Lie on back with hands behind head", "Bring opposite elbow to knee", "Alternate sides in cycling motion", "Keep lower back pressed to floor"], contraindicated_injuries: ["back", "neck", "hip"], contraindicated_conditions: ["has_osteoporosis"], alternatives: ["dead-bug", "plank"], calories_per_set: 5 },
    { name: "Leg Raise", name_tr: "Bacak Kaldirma", muscle_group: "core", secondary_muscles: ["hip_flexors"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "intermediate", sets: 3, reps: "15", rest_seconds: 30, tempo: "2-0-2-0", gif: gifUrl("Leg Raise"), instructions: ["Lie flat on back", "Keep legs straight", "Raise legs to 90 degrees", "Lower slowly without touching floor"], contraindicated_injuries: ["back", "hip"], contraindicated_conditions: ["has_osteoporosis"], alternatives: ["dead-bug", "knee-raise"], calories_per_set: 5 },
    { name: "Dead Bug", name_tr: "Dead Bug", muscle_group: "core", secondary_muscles: [], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 3, reps: "12 each side", rest_seconds: 30, tempo: "2-1-2-0", gif: gifUrl("Dead Bug"), instructions: ["Lie on back with arms up and knees at 90 degrees", "Lower opposite arm and leg", "Keep lower back pressed to floor", "Return and alternate"], contraindicated_injuries: [], contraindicated_conditions: [], alternatives: ["plank", "bird-dog"], calories_per_set: 4 },
    { name: "Side Plank", name_tr: "Yan Plank", muscle_group: "core", secondary_muscles: ["shoulders"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "intermediate", sets: 2, reps: "30 seconds each side", rest_seconds: 30, tempo: "isometric", gif: gifUrl("Side Plank"), instructions: ["Lie on side propped on forearm", "Stack feet or stagger them", "Lift hips creating straight line", "Hold and breathe steadily"], contraindicated_injuries: ["shoulder", "wrist"], contraindicated_conditions: [], alternatives: ["pallof-press", "plank"], calories_per_set: 4 },
    { name: "Ab Wheel Rollout", name_tr: "Ab Wheel Rollout", muscle_group: "core", secondary_muscles: ["shoulders", "back"], equipment: "bodyweight", location: ["gym", "home"], difficulty: "advanced", sets: 3, reps: "10-12", rest_seconds: 45, tempo: "3-0-2-0", gif: gifUrl("Ab Wheel Rollout"), instructions: ["Kneel holding ab wheel", "Roll forward extending body", "Keep core tight and back flat", "Roll back to start"], contraindicated_injuries: ["back", "shoulder", "wrist"], contraindicated_conditions: ["high_blood_pressure"], alternatives: ["plank", "dead-bug"], calories_per_set: 6 },
    { name: "Cable Crunch", name_tr: "Kablo Crunch", muscle_group: "core", secondary_muscles: [], equipment: "cable", location: ["gym"], difficulty: "intermediate", sets: 3, reps: "15", rest_seconds: 45, tempo: "2-1-2-0", gif: gifUrl("Cable Crunch"), instructions: ["Kneel facing cable machine", "Hold rope behind head", "Crunch down curling torso", "Return with control"], contraindicated_injuries: ["back", "neck"], contraindicated_conditions: ["has_osteoporosis"], alternatives: ["bicycle-crunch", "plank"], calories_per_set: 5 },
    { name: "Hanging Leg Raise", name_tr: "Asili Bacak Kaldirma", muscle_group: "core", secondary_muscles: ["hip_flexors"], equipment: "bodyweight", location: ["gym", "home"], difficulty: "advanced", sets: 3, reps: "12", rest_seconds: 45, tempo: "2-0-2-0", gif: gifUrl("Hanging Leg Raise"), instructions: ["Hang from pull-up bar", "Raise legs to parallel or higher", "Lower with control", "Avoid swinging"], contraindicated_injuries: ["shoulder", "back", "wrist", "hip"], contraindicated_conditions: ["high_blood_pressure"], alternatives: ["leg-raise", "knee-raise"], calories_per_set: 6 },
    { name: "Pallof Press", name_tr: "Pallof Press", muscle_group: "core", secondary_muscles: [], equipment: "cable", location: ["gym"], difficulty: "intermediate", sets: 3, reps: "12 each side", rest_seconds: 30, tempo: "2-1-2-0", gif: gifUrl("Pallof Press"), instructions: ["Stand sideways to cable machine", "Hold handle at chest", "Press arms straight out", "Resist rotation and return"], contraindicated_injuries: [], contraindicated_conditions: [], alternatives: ["side-plank", "russian-twist"], calories_per_set: 4 },
    { name: "Bird Dog", name_tr: "Bird Dog", muscle_group: "core", secondary_muscles: ["back", "glutes"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 3, reps: "12 each side", rest_seconds: 30, tempo: "2-1-2-0", gif: gifUrl("Bird Dog"), instructions: ["Start on hands and knees", "Extend opposite arm and leg", "Keep back flat and hips level", "Return and alternate"], contraindicated_injuries: ["wrist"], contraindicated_conditions: [], alternatives: ["dead-bug", "plank"], calories_per_set: 4 },
    { name: "Mountain Climber", name_tr: "Dagci", muscle_group: "core", secondary_muscles: ["shoulders", "hip_flexors"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "intermediate", sets: 3, reps: "20 each side", rest_seconds: 30, tempo: "1-0-1-0", gif: gifUrl("Mountain Climber"), instructions: ["Start in push-up position", "Drive one knee toward chest", "Quickly switch legs", "Keep core tight and hips level"], contraindicated_injuries: ["wrist", "shoulder"], contraindicated_conditions: ["heart_condition"], alternatives: ["plank", "dead-bug"], calories_per_set: 6 },
  ],
  glutes: [
    { name: "Barbell Hip Thrust", name_tr: "Barbell Hip Thrust", muscle_group: "glutes", secondary_muscles: ["legs", "core"], equipment: "barbell", location: ["gym"], difficulty: "intermediate", sets: 4, reps: "10-12", rest_seconds: 90, tempo: "2-1-2-0", gif: gifUrl("Barbell Hip Thrust"), instructions: ["Sit on floor with upper back on bench", "Roll barbell over hips", "Drive hips to ceiling squeezing glutes", "Lower with control"], contraindicated_injuries: ["back", "hip", "knee"], contraindicated_conditions: [], alternatives: ["glute-bridge", "dumbbell-hip-thrust"], calories_per_set: 8 },
    { name: "Cable Kickback", name_tr: "Kablo Kickback", muscle_group: "glutes", secondary_muscles: [], equipment: "cable", location: ["gym"], difficulty: "beginner", sets: 3, reps: "12-15 each leg", rest_seconds: 45, tempo: "2-1-2-0", gif: gifUrl("Cable Kickback"), instructions: ["Attach ankle strap to cable", "Face the machine", "Kick leg back and up", "Squeeze glute at top"], contraindicated_injuries: ["hip", "knee", "ankle"], contraindicated_conditions: [], alternatives: ["donkey-kick", "resistance-band-kickback"], calories_per_set: 5 },
    { name: "Glute Bridge", name_tr: "Glute Bridge", muscle_group: "glutes", secondary_muscles: ["core"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 3, reps: "15-20", rest_seconds: 30, tempo: "2-1-2-0", gif: gifUrl("Glute Bridge"), instructions: ["Lie on back with knees bent feet flat", "Drive hips up squeezing glutes", "Hold at top briefly", "Lower with control"], contraindicated_injuries: ["back"], contraindicated_conditions: [], alternatives: ["hip-thrust", "donkey-kick"], calories_per_set: 5 },
    { name: "Donkey Kick", name_tr: "Donkey Kick", muscle_group: "glutes", secondary_muscles: [], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 3, reps: "15 each leg", rest_seconds: 30, tempo: "2-1-2-0", gif: gifUrl("Donkey Kick"), instructions: ["Start on hands and knees", "Kick one leg up toward ceiling", "Keep knee bent at 90 degrees", "Squeeze glute at top"], contraindicated_injuries: ["wrist", "knee"], contraindicated_conditions: [], alternatives: ["glute-bridge", "fire-hydrant"], calories_per_set: 4 },
    { name: "Fire Hydrant", name_tr: "Fire Hydrant", muscle_group: "glutes", secondary_muscles: ["hip_flexors"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 3, reps: "15 each leg", rest_seconds: 30, tempo: "2-1-2-0", gif: gifUrl("Fire Hydrant"), instructions: ["Start on hands and knees", "Lift knee out to the side", "Keep 90-degree bend in knee", "Lower with control"], contraindicated_injuries: ["wrist", "knee", "hip"], contraindicated_conditions: [], alternatives: ["donkey-kick", "clamshell"], calories_per_set: 4 },
    { name: "Sumo Squat", name_tr: "Sumo Squat", muscle_group: "glutes", secondary_muscles: ["legs"], equipment: "dumbbell", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "12-15", rest_seconds: 60, tempo: "2-1-2-0", gif: gifUrl("Sumo Squat"), instructions: ["Stand with wide stance toes pointed out", "Hold dumbbell in front", "Squat down keeping torso upright", "Drive through heels to stand"], contraindicated_injuries: ["knee", "hip", "ankle"], contraindicated_conditions: [], alternatives: ["goblet-squat", "glute-bridge"], calories_per_set: 7 },
    { name: "Banded Crab Walk", name_tr: "Bantli Yengec Yuruyusu", muscle_group: "glutes", secondary_muscles: [], equipment: "resistance_band", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "15 steps each direction", rest_seconds: 30, tempo: "controlled", gif: gifUrl("Banded Crab Walk"), instructions: ["Place band above knees", "Get in quarter squat position", "Step sideways maintaining tension", "Keep band taut throughout"], contraindicated_injuries: ["knee", "ankle", "hip"], contraindicated_conditions: [], alternatives: ["fire-hydrant", "clamshell"], calories_per_set: 5 },
    { name: "Clamshell", name_tr: "Clamshell", muscle_group: "glutes", secondary_muscles: ["hip_flexors"], equipment: "resistance_band", location: ["gym", "home", "none"], difficulty: "beginner", sets: 3, reps: "15 each side", rest_seconds: 30, tempo: "2-1-2-0", gif: gifUrl("Clamshell"), instructions: ["Lie on side with knees bent", "Place band above knees if available", "Open top knee like a clamshell", "Lower with control"], contraindicated_injuries: ["hip"], contraindicated_conditions: [], alternatives: ["fire-hydrant", "glute-bridge"], calories_per_set: 4 },
  ],
  cardio: [
    { name: "Treadmill Running", name_tr: "Kosus Bandi", muscle_group: "cardio", secondary_muscles: ["legs", "core"], equipment: "machine", location: ["gym"], difficulty: "beginner", sets: 1, reps: "25 minutes", rest_seconds: 0, tempo: "steady", gif: gifUrl("Treadmill Running"), instructions: ["Set moderate pace", "Keep heart rate at 65-75% max", "Maintain upright posture", "Land midfoot"], contraindicated_injuries: ["knee", "ankle", "hip"], contraindicated_conditions: ["heart_condition"], alternatives: ["elliptical", "stationary-bike"], calories_per_set: 45 },
    { name: "Stationary Bike", name_tr: "Bisiklet", muscle_group: "cardio", secondary_muscles: ["legs"], equipment: "machine", location: ["gym"], difficulty: "beginner", sets: 1, reps: "20 minutes", rest_seconds: 0, tempo: "steady", gif: gifUrl("Stationary Bike"), instructions: ["Adjust seat height", "Set moderate resistance", "Maintain steady cadence", "Keep back straight"], contraindicated_injuries: ["knee"], contraindicated_conditions: [], alternatives: ["treadmill-running", "elliptical"], calories_per_set: 35 },
    { name: "Rowing Machine", name_tr: "Kurek Makinesi", muscle_group: "cardio", secondary_muscles: ["back", "legs", "core"], equipment: "machine", location: ["gym"], difficulty: "intermediate", sets: 1, reps: "15 minutes", rest_seconds: 0, tempo: "steady", gif: gifUrl("Rowing Machine"), instructions: ["Strap feet in footrests", "Drive with legs first", "Follow with back lean", "Pull handle to lower ribs"], contraindicated_injuries: ["back", "wrist"], contraindicated_conditions: [], alternatives: ["stationary-bike", "elliptical"], calories_per_set: 40 },
    { name: "Stair Climber", name_tr: "Merdiven Cikmaci", muscle_group: "cardio", secondary_muscles: ["legs", "glutes"], equipment: "machine", location: ["gym"], difficulty: "intermediate", sets: 1, reps: "15 minutes", rest_seconds: 0, tempo: "steady", gif: gifUrl("Stair Climber"), instructions: ["Start at moderate pace", "Keep upright posture", "Drive through whole foot", "Avoid leaning on handrails"], contraindicated_injuries: ["knee", "ankle", "hip"], contraindicated_conditions: ["heart_condition"], alternatives: ["stationary-bike", "elliptical"], calories_per_set: 40 },
    { name: "Elliptical", name_tr: "Eliptik", muscle_group: "cardio", secondary_muscles: ["legs", "core"], equipment: "machine", location: ["gym"], difficulty: "beginner", sets: 1, reps: "20 minutes", rest_seconds: 0, tempo: "steady", gif: gifUrl("Elliptical"), instructions: ["Grip handles lightly", "Push and pull with arms", "Maintain smooth stride", "Keep moderate resistance"], contraindicated_injuries: [], contraindicated_conditions: [], alternatives: ["stationary-bike", "treadmill-running"], calories_per_set: 35 },
    { name: "Incline Walking", name_tr: "Egimli Yuruyus", muscle_group: "cardio", secondary_muscles: ["legs", "glutes"], equipment: "machine", location: ["gym"], difficulty: "beginner", sets: 1, reps: "30 minutes", rest_seconds: 0, tempo: "steady", gif: gifUrl("Incline Walking"), instructions: ["Set treadmill to 10-15% incline", "Walk at brisk pace", "Keep hands off rails", "Maintain upright posture"], contraindicated_injuries: ["ankle"], contraindicated_conditions: [], alternatives: ["outdoor-walking", "stationary-bike"], calories_per_set: 40 },
    { name: "Jump Rope", name_tr: "Ip Atlama", muscle_group: "cardio", secondary_muscles: ["legs", "shoulders", "core"], equipment: "bodyweight", location: ["gym", "home"], difficulty: "intermediate", sets: 3, reps: "3 minutes", rest_seconds: 60, tempo: "steady", gif: gifUrl("Jump Rope"), instructions: ["Hold rope handles at hip height", "Jump with both feet slightly off ground", "Use wrist to turn rope", "Land softly on balls of feet"], contraindicated_injuries: ["knee", "ankle", "wrist"], contraindicated_conditions: ["heart_condition", "has_osteoporosis"], alternatives: ["mountain-climber", "marching-in-place"], calories_per_set: 15 },
  ],
  hiit: [
    { name: "Burpee", name_tr: "Burpee", muscle_group: "hiit", secondary_muscles: ["chest", "legs", "core"], equipment: "bodyweight", location: ["gym", "home"], difficulty: "advanced", sets: 4, reps: "30 seconds", rest_seconds: 30, tempo: "explosive", gif: gifUrl("Burpee"), instructions: ["Start standing", "Drop to push-up position", "Perform push-up", "Jump feet to hands and jump up"], contraindicated_injuries: ["knee", "wrist", "shoulder", "back", "ankle"], contraindicated_conditions: ["heart_condition", "high_blood_pressure", "has_epilepsy", "has_arthritis"], alternatives: ["mountain-climber", "squat-thrust"], calories_per_set: 12 },
    { name: "Jump Squat", name_tr: "Sicramali Squat", muscle_group: "hiit", secondary_muscles: ["legs", "glutes"], equipment: "bodyweight", location: ["gym", "home"], difficulty: "intermediate", sets: 4, reps: "30 seconds", rest_seconds: 30, tempo: "explosive", gif: gifUrl("Jump Squat"), instructions: ["Squat down", "Explode up into jump", "Land softly with bent knees", "Immediately go into next squat"], contraindicated_injuries: ["knee", "ankle", "back", "hip"], contraindicated_conditions: ["heart_condition", "has_osteoporosis", "has_arthritis"], alternatives: ["bodyweight-squat", "wall-sit"], calories_per_set: 10 },
    { name: "High Knees", name_tr: "Yuksek Diz", muscle_group: "hiit", secondary_muscles: ["core", "legs"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "intermediate", sets: 4, reps: "30 seconds", rest_seconds: 30, tempo: "explosive", gif: gifUrl("High Knees"), instructions: ["Stand in place", "Drive knees up to chest alternately", "Pump arms", "Stay on balls of feet"], contraindicated_injuries: ["knee", "hip", "ankle"], contraindicated_conditions: ["heart_condition", "has_arthritis"], alternatives: ["marching-in-place", "step-touch"], calories_per_set: 10 },
    { name: "Box Jump", name_tr: "Box Jump", muscle_group: "hiit", secondary_muscles: ["legs", "glutes"], equipment: "bodyweight", location: ["gym"], difficulty: "advanced", sets: 4, reps: "30 seconds", rest_seconds: 30, tempo: "explosive", gif: gifUrl("Box Jump"), instructions: ["Stand facing box", "Swing arms and jump onto box", "Land softly with both feet", "Step down carefully"], contraindicated_injuries: ["knee", "ankle", "back", "hip"], contraindicated_conditions: ["heart_condition", "has_epilepsy", "has_osteoporosis"], alternatives: ["step-up", "bodyweight-squat"], calories_per_set: 10 },
    { name: "Battle Ropes", name_tr: "Savas Ipleri", muscle_group: "hiit", secondary_muscles: ["shoulders", "core"], equipment: "bodyweight", location: ["gym"], difficulty: "intermediate", sets: 4, reps: "30 seconds", rest_seconds: 30, tempo: "explosive", gif: gifUrl("Battle Ropes"), instructions: ["Grip rope ends", "Create waves with alternating arms", "Keep core engaged", "Maintain athletic stance"], contraindicated_injuries: ["shoulder", "wrist", "elbow", "back"], contraindicated_conditions: ["heart_condition", "high_blood_pressure"], alternatives: ["mountain-climber", "jump-rope"], calories_per_set: 12 },
    { name: "Kettlebell Swing", name_tr: "Kettlebell Swing", muscle_group: "hiit", secondary_muscles: ["glutes", "back", "core"], equipment: "kettlebell", location: ["gym", "home"], difficulty: "intermediate", sets: 4, reps: "30 seconds", rest_seconds: 30, tempo: "explosive", gif: gifUrl("Kettlebell Swing"), instructions: ["Hinge at hips with kettlebell between legs", "Drive hips forward swinging weight up", "Let gravity bring it back", "Maintain flat back throughout"], contraindicated_injuries: ["back", "wrist", "hip"], contraindicated_conditions: ["heart_condition", "high_blood_pressure"], alternatives: ["dumbbell-swing", "glute-bridge"], calories_per_set: 11 },
    { name: "Skating Lunges", name_tr: "Paten Hamle", muscle_group: "hiit", secondary_muscles: ["legs", "glutes"], equipment: "bodyweight", location: ["gym", "home"], difficulty: "intermediate", sets: 4, reps: "30 seconds", rest_seconds: 30, tempo: "explosive", gif: gifUrl("Skating Lunges"), instructions: ["Jump laterally from one foot to the other", "Land softly on outside foot", "Swing opposite leg behind", "Alternate continuously"], contraindicated_injuries: ["knee", "ankle", "hip"], contraindicated_conditions: ["has_arthritis", "has_osteoporosis"], alternatives: ["lateral-step-touch", "bodyweight-squat"], calories_per_set: 10 },
    { name: "Plyo Push-Up", name_tr: "Patlayici Sinav", muscle_group: "hiit", secondary_muscles: ["chest", "triceps", "shoulders"], equipment: "bodyweight", location: ["gym", "home"], difficulty: "advanced", sets: 4, reps: "30 seconds", rest_seconds: 30, tempo: "explosive", gif: gifUrl("Plyo Push-Up"), instructions: ["Perform a push-up", "Push off floor explosively", "Hands leave the ground at top", "Land softly and repeat"], contraindicated_injuries: ["wrist", "shoulder", "elbow"], contraindicated_conditions: ["heart_condition", "has_epilepsy"], alternatives: ["push-up", "incline-push-up"], calories_per_set: 9 },
    { name: "Marching In Place", name_tr: "Yerinde Yuruyus", muscle_group: "hiit", secondary_muscles: ["legs", "core"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 3, reps: "60 seconds", rest_seconds: 30, tempo: "moderate", gif: gifUrl("Marching In Place"), instructions: ["Stand tall", "Lift knees alternately to hip height", "Pump arms naturally", "Maintain steady rhythm"], contraindicated_injuries: [], contraindicated_conditions: [], alternatives: ["high-knees", "step-touch"], calories_per_set: 6 },
  ],
  flexibility: [
    { name: "Cat-Cow Stretch", name_tr: "Kedi-Inek Germe", muscle_group: "flexibility", secondary_muscles: ["back", "core"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 1, reps: "10 reps", rest_seconds: 0, tempo: "slow", gif: gifUrl("Cat-Cow Stretch"), instructions: ["Start on hands and knees", "Arch back dropping belly (cow)", "Round back tucking chin (cat)", "Sync with breathing"], contraindicated_injuries: ["wrist"], contraindicated_conditions: [], alternatives: ["seated-spinal-twist"], calories_per_set: 2 },
    { name: "Hamstring Stretch", name_tr: "Hamstring Germe", muscle_group: "flexibility", secondary_muscles: ["back"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 1, reps: "30 seconds each leg", rest_seconds: 0, tempo: "slow", gif: gifUrl("Hamstring Stretch"), instructions: ["Sit with one leg extended", "Reach toward toes", "Hold gentle stretch", "Breathe deeply"], contraindicated_injuries: [], contraindicated_conditions: [], alternatives: ["standing-hamstring-stretch"], calories_per_set: 1 },
    { name: "Quad Stretch", name_tr: "Quadriceps Germe", muscle_group: "flexibility", secondary_muscles: [], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 1, reps: "30 seconds each leg", rest_seconds: 0, tempo: "slow", gif: gifUrl("Quad Stretch"), instructions: ["Stand on one leg", "Grab ankle behind you", "Pull heel toward glute", "Keep knees together"], contraindicated_injuries: ["knee"], contraindicated_conditions: [], alternatives: ["lying-quad-stretch"], calories_per_set: 1 },
    { name: "Pigeon Pose", name_tr: "Guvercin Pozu", muscle_group: "flexibility", secondary_muscles: ["glutes", "hip_flexors"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "intermediate", sets: 1, reps: "30 seconds each side", rest_seconds: 0, tempo: "slow", gif: gifUrl("Pigeon Pose"), instructions: ["From all fours bring one knee forward", "Extend back leg behind", "Sink hips toward floor", "Hold and breathe deeply"], contraindicated_injuries: ["hip", "knee"], contraindicated_conditions: [], alternatives: ["figure-four-stretch"], calories_per_set: 1 },
    { name: "Child's Pose", name_tr: "Cocuk Pozu", muscle_group: "flexibility", secondary_muscles: ["back", "shoulders"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 1, reps: "45 seconds", rest_seconds: 0, tempo: "slow", gif: gifUrl("Child's Pose"), instructions: ["Kneel on floor", "Sit back on heels", "Reach arms forward on floor", "Rest forehead on ground"], contraindicated_injuries: ["knee"], contraindicated_conditions: [], alternatives: ["seated-forward-fold"], calories_per_set: 1 },
    { name: "Butterfly Stretch", name_tr: "Kelebek Germe", muscle_group: "flexibility", secondary_muscles: ["hip_flexors"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 1, reps: "30 seconds", rest_seconds: 0, tempo: "slow", gif: gifUrl("Butterfly Stretch"), instructions: ["Sit with soles of feet together", "Let knees fall open", "Hold feet and lean forward gently", "Breathe into the stretch"], contraindicated_injuries: ["hip"], contraindicated_conditions: [], alternatives: ["seated-straddle-stretch"], calories_per_set: 1 },
    { name: "Shoulder Cross Stretch", name_tr: "Omuz Capraz Germe", muscle_group: "flexibility", secondary_muscles: ["shoulders"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 1, reps: "30 seconds each arm", rest_seconds: 0, tempo: "slow", gif: gifUrl("Shoulder Cross Stretch"), instructions: ["Bring one arm across chest", "Hold with opposite hand", "Keep shoulder down", "Feel stretch in rear delt"], contraindicated_injuries: [], contraindicated_conditions: [], alternatives: ["doorway-chest-stretch"], calories_per_set: 1 },
    { name: "Downward Dog", name_tr: "Asagi Bakan Kopek", muscle_group: "flexibility", secondary_muscles: ["back", "shoulders", "legs"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 1, reps: "45 seconds", rest_seconds: 0, tempo: "slow", gif: gifUrl("Downward Dog"), instructions: ["Start on hands and knees", "Push hips up and back", "Straighten legs and arms", "Press heels toward floor"], contraindicated_injuries: ["wrist", "shoulder"], contraindicated_conditions: ["high_blood_pressure"], alternatives: ["standing-forward-fold"], calories_per_set: 2 },
    { name: "World's Greatest Stretch", name_tr: "Dunyanin En Iyi Germesi", muscle_group: "flexibility", secondary_muscles: ["hip_flexors", "back", "shoulders"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "intermediate", sets: 1, reps: "5 each side", rest_seconds: 0, tempo: "slow", gif: gifUrl("World's Greatest Stretch"), instructions: ["Step into lunge position", "Place same-side hand on floor", "Rotate opposite arm to ceiling", "Hold briefly and switch"], contraindicated_injuries: [], contraindicated_conditions: [], alternatives: ["hip-flexor-stretch"], calories_per_set: 2 },
    { name: "Foam Roll Back", name_tr: "Foam Roller Sirt", muscle_group: "flexibility", secondary_muscles: ["back"], equipment: "bodyweight", location: ["gym", "home"], difficulty: "beginner", sets: 1, reps: "60 seconds", rest_seconds: 0, tempo: "slow", gif: gifUrl("Foam Roll Back"), instructions: ["Lie on foam roller under upper back", "Cross arms over chest", "Roll slowly up and down", "Pause on tender spots"], contraindicated_injuries: [], contraindicated_conditions: [], alternatives: ["cat-cow-stretch"], calories_per_set: 1 },
    { name: "Foam Roll Legs", name_tr: "Foam Roller Bacak", muscle_group: "flexibility", secondary_muscles: ["legs"], equipment: "bodyweight", location: ["gym", "home"], difficulty: "beginner", sets: 1, reps: "60 seconds each leg", rest_seconds: 0, tempo: "slow", gif: gifUrl("Foam Roll Legs"), instructions: ["Place roller under thigh", "Support body with arms", "Roll slowly from hip to knee", "Spend extra time on tight spots"], contraindicated_injuries: [], contraindicated_conditions: [], alternatives: ["hamstring-stretch"], calories_per_set: 1 },
    { name: "Neck Stretch", name_tr: "Boyun Germe", muscle_group: "flexibility", secondary_muscles: [], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 1, reps: "30 seconds each direction", rest_seconds: 0, tempo: "slow", gif: gifUrl("Neck Stretch"), instructions: ["Tilt ear toward shoulder", "Hold gently with hand", "Keep opposite shoulder down", "Repeat each side"], contraindicated_injuries: ["neck"], contraindicated_conditions: [], alternatives: ["chin-tuck"], calories_per_set: 1 },
    { name: "Thoracic Spine Rotation", name_tr: "Torasik Omurga Rotasyonu", muscle_group: "flexibility", secondary_muscles: ["back", "core"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 1, reps: "10 each side", rest_seconds: 0, tempo: "slow", gif: gifUrl("Thoracic Spine Rotation"), instructions: ["Lie on side with knees bent", "Extend top arm across body", "Rotate open toward ceiling", "Return slowly"], contraindicated_injuries: [], contraindicated_conditions: [], alternatives: ["cat-cow-stretch"], calories_per_set: 1 },
    { name: "Hip Flexor Stretch", name_tr: "Kalca Fleksor Germe", muscle_group: "flexibility", secondary_muscles: ["hip_flexors", "legs"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 1, reps: "30 seconds each side", rest_seconds: 0, tempo: "slow", gif: gifUrl("Hip Flexor Stretch"), instructions: ["Kneel on one knee", "Push hips forward", "Keep torso upright", "Feel stretch in front of hip"], contraindicated_injuries: ["knee", "hip"], contraindicated_conditions: [], alternatives: ["standing-hip-flexor-stretch"], calories_per_set: 1 },
    { name: "Chest Doorway Stretch", name_tr: "Gogus Germe", muscle_group: "flexibility", secondary_muscles: ["chest", "shoulders"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 1, reps: "30 seconds", rest_seconds: 0, tempo: "slow", gif: gifUrl("Chest Doorway Stretch"), instructions: ["Stand in doorway", "Place forearms on frame", "Lean forward gently", "Feel stretch across chest"], contraindicated_injuries: ["shoulder"], contraindicated_conditions: [], alternatives: ["shoulder-cross-stretch"], calories_per_set: 1 },
  ],
};

// ─────────────────────────────────────────────────────────────────────────────
// Turkish day names
// ─────────────────────────────────────────────────────────────────────────────
const DAYS_TR = ["Pazartesi", "Sali", "Carsamba", "Persembe", "Cuma", "Cumartesi", "Pazar"];

// ─────────────────────────────────────────────────────────────────────────────
// Mesocycle configuration (4-week progression)
// ─────────────────────────────────────────────────────────────────────────────
const MESOCYCLE = {
  1: { phase: "Foundation", intensity_multiplier: 1.0, volume_multiplier: 1.0, description: "Foundation week - focus on form and technique" },
  2: { phase: "Progression", intensity_multiplier: 1.05, volume_multiplier: 1.0, description: "+5% intensity increase" },
  3: { phase: "Overreach", intensity_multiplier: 1.10, volume_multiplier: 1.0, description: "+10% intensity increase" },
  4: { phase: "Deload", intensity_multiplier: 0.85, volume_multiplier: 0.6, description: "Deload week - volume reduced 40%, recovery focus" },
};

// ─────────────────────────────────────────────────────────────────────────────
// Injury-specific warm-up routines
// ─────────────────────────────────────────────────────────────────────────────
const INJURY_WARMUPS = {
  knee: [
    { name: "Knee Area Foam Rolling", duration: "2 min", notes: "Roll slowly along quads and IT band" },
    { name: "Terminal Knee Extension (Banded)", duration: "2 min", notes: "Band-assisted knee extension, 15 reps each leg" },
    { name: "Wall Slide Squat", duration: "2 min", notes: "Lean against wall and slide down slowly with controlled knee angle" },
    { name: "Light Heel Raises", duration: "1 min", notes: "Calf and knee stabilization, 20 reps" },
  ],
  back: [
    { name: "Cat-Cow Mobility", duration: "2 min", notes: "Slow and controlled, sync with breathing" },
    { name: "Pelvic Tilt", duration: "2 min", notes: "Lying supine, press lower back into floor" },
    { name: "Light Bird Dog", duration: "2 min", notes: "Opposite arm-leg extension, 10 reps each side" },
    { name: "Child's Pose Hold", duration: "1 min", notes: "Back relaxation with deep breathing" },
  ],
  shoulder: [
    { name: "Shoulder Pendulum", duration: "2 min", notes: "Lean forward and swing arm freely, 30 seconds each direction" },
    { name: "Banded External Rotation", duration: "2 min", notes: "Elbow at 90 degrees, light band, 15 reps" },
    { name: "Banded Internal Rotation", duration: "2 min", notes: "Elbow at 90 degrees, light band, 15 reps" },
    { name: "Wall Slide", duration: "1 min", notes: "Back against wall, slide arms up and down, 10 reps" },
  ],
  elbow: [
    { name: "Wrist and Forearm Stretch", duration: "2 min", notes: "Extend arm, push wrist up and down" },
    { name: "Elbow Flexion/Extension", duration: "1 min", notes: "No weight, full range of motion, 15 reps" },
    { name: "Forearm Pronation/Supination", duration: "2 min", notes: "Light weight wrist rotations, 15 reps" },
  ],
  wrist: [
    { name: "Wrist Circles", duration: "2 min", notes: "Clockwise and counter-clockwise, 15 reps each" },
    { name: "Finger Open/Close", duration: "1 min", notes: "With stress ball or band, 20 reps" },
    { name: "Wrist Flexor/Extensor Stretch", duration: "2 min", notes: "30 seconds each position" },
  ],
  ankle: [
    { name: "Ankle Circles", duration: "2 min", notes: "Each direction 15 reps, slow and controlled" },
    { name: "Calf Stretch (Wall)", duration: "2 min", notes: "Lean into wall, heel on ground, 30 seconds each leg" },
    { name: "Single Leg Balance", duration: "2 min", notes: "30 seconds each foot, stability work" },
  ],
  hip: [
    { name: "Hip Circles", duration: "2 min", notes: "Standing large circles, 15 reps each direction" },
    { name: "Clamshell", duration: "2 min", notes: "Side lying, with band, 15 reps each side" },
    { name: "90/90 Hip Stretch", duration: "2 min", notes: "Seated on floor, internal and external rotation" },
    { name: "Hip Flexor Stretch", duration: "1 min", notes: "Half kneeling, 30 seconds each side" },
  ],
  neck: [
    { name: "Neck Lateral Flexion", duration: "1 min", notes: "Each side 30 seconds, slow movement" },
    { name: "Neck Rotation", duration: "1 min", notes: "Turn left and right, 10 reps each" },
    { name: "Chin Tuck", duration: "1 min", notes: "Posture correction, 15 reps" },
    { name: "Upper Trap Stretch", duration: "1 min", notes: "Tilt head to side with gentle hand pressure, 30 seconds" },
  ],
  none: [],
};

// ─────────────────────────────────────────────────────────────────────────────
// Alternative exercises for injured areas
// ─────────────────────────────────────────────────────────────────────────────
const INJURY_ALTERNATIVES = {
  knee: [
    { name: "Leg Press (Limited ROM)", name_tr: "Bacak Presi (Sinirli ROM)", muscle_group: "legs", equipment: "machine", location: ["gym"], difficulty: "beginner", sets: 3, reps: "12-15", rest_seconds: 75, tempo: "3-1-2-0", gif: gifUrl("Leg Press Limited ROM"), instructions: ["Do not let knee bend past 90 degrees"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 6 },
    { name: "Glute Bridge", name_tr: "Glute Bridge", muscle_group: "glutes", equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 3, reps: "15-20", rest_seconds: 30, tempo: "2-1-2-0", gif: gifUrl("Glute Bridge"), instructions: ["No knee stress, glute focused"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 5 },
    { name: "Seated Leg Curl (Light)", name_tr: "Oturarak Bacak Curl (Hafif)", muscle_group: "legs", equipment: "machine", location: ["gym"], difficulty: "beginner", sets: 3, reps: "15", rest_seconds: 60, tempo: "2-1-3-0", gif: gifUrl("Seated Leg Curl Light"), instructions: ["Light weight, controlled movement"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 5 },
  ],
  back: [
    { name: "Chest Supported Row", name_tr: "Gogus Destekli Row", muscle_group: "back", equipment: "dumbbell", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "12-15", rest_seconds: 60, tempo: "2-1-2-1", gif: gifUrl("Chest Supported Row"), instructions: ["Chest against incline bench, no spinal load"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 6 },
    { name: "Lat Pulldown (Light)", name_tr: "Lat Pulldown (Hafif)", muscle_group: "back", equipment: "cable", location: ["gym"], difficulty: "beginner", sets: 3, reps: "12-15", rest_seconds: 60, tempo: "2-1-2-1", gif: gifUrl("Lat Pulldown Light"), instructions: ["Light weight, upright seated posture"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 5 },
    { name: "Band Pull Apart", name_tr: "Bant Pull Apart", muscle_group: "shoulders", equipment: "resistance_band", location: ["gym", "home", "none"], difficulty: "beginner", sets: 3, reps: "15-20", rest_seconds: 30, tempo: "2-1-2-0", gif: gifUrl("Band Pull Apart"), instructions: ["Rear delt and upper back, no spinal load"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 3 },
  ],
  shoulder: [
    { name: "Landmine Press (Shoulder-Friendly)", name_tr: "Landmine Press", muscle_group: "chest", equipment: "barbell", location: ["gym"], difficulty: "intermediate", sets: 3, reps: "10-12", rest_seconds: 75, tempo: "2-0-2-0", gif: gifUrl("Landmine Press"), instructions: ["Shoulder-friendly angle, less stress"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 7 },
    { name: "Floor Press", name_tr: "Yer Presi", muscle_group: "chest", equipment: "dumbbell", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "10-12", rest_seconds: 75, tempo: "2-1-2-0", gif: gifUrl("Floor Press"), instructions: ["Limited ROM protects shoulder"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 7 },
    { name: "Banded External Rotation", name_tr: "Bantli Dis Rotasyon", muscle_group: "shoulders", equipment: "resistance_band", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "15", rest_seconds: 30, tempo: "2-1-2-0", gif: gifUrl("Banded External Rotation"), instructions: ["Rotator cuff strengthening"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 3 },
  ],
  elbow: [
    { name: "Resistance Band Curl (Light)", name_tr: "Bantli Curl (Hafif)", muscle_group: "arms_biceps", equipment: "resistance_band", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "15-20", rest_seconds: 45, tempo: "2-1-3-0", gif: gifUrl("Resistance Band Curl Light"), instructions: ["Light band biceps work"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 3 },
    { name: "Isometric Biceps Hold", name_tr: "Izometrik Biceps Tutma", muscle_group: "arms_biceps", equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 3, reps: "20 seconds", rest_seconds: 30, tempo: "isometric", gif: gifUrl("Isometric Biceps Hold"), instructions: ["Hold position, minimal joint stress"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 2 },
  ],
  wrist: [
    { name: "Hammer Grip Row", name_tr: "Hammer Grip Row", muscle_group: "back", equipment: "dumbbell", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "12", rest_seconds: 60, tempo: "2-0-2-1", gif: gifUrl("Hammer Grip Row"), instructions: ["Neutral grip keeps wrist in safe position"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 6 },
    { name: "Machine Chest Press (Palm Grip)", name_tr: "Makine Gogus Presi", muscle_group: "chest", equipment: "machine", location: ["gym"], difficulty: "beginner", sets: 3, reps: "12", rest_seconds: 60, tempo: "2-0-2-0", gif: gifUrl("Machine Chest Press"), instructions: ["Machine reduces wrist stress"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 7 },
  ],
  ankle: [
    { name: "Seated Leg Press", name_tr: "Oturarak Bacak Presi", muscle_group: "legs", equipment: "machine", location: ["gym"], difficulty: "beginner", sets: 3, reps: "12", rest_seconds: 75, tempo: "2-0-2-0", gif: gifUrl("Seated Leg Press"), instructions: ["Minimal ankle stress"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 8 },
    { name: "Leg Extension", name_tr: "Bacak Extension", muscle_group: "legs", equipment: "machine", location: ["gym"], difficulty: "beginner", sets: 3, reps: "12-15", rest_seconds: 60, tempo: "2-1-2-0", gif: gifUrl("Leg Extension"), instructions: ["No ankle load"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 6 },
  ],
  hip: [
    { name: "Leg Extension (Isolated)", name_tr: "Bacak Extension (Izole)", muscle_group: "legs", equipment: "machine", location: ["gym"], difficulty: "beginner", sets: 3, reps: "12-15", rest_seconds: 60, tempo: "2-1-2-0", gif: gifUrl("Leg Extension Isolated"), instructions: ["Minimal hip stress"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 6 },
    { name: "Seated Leg Curl", name_tr: "Oturarak Bacak Curl", muscle_group: "legs", equipment: "machine", location: ["gym"], difficulty: "beginner", sets: 3, reps: "12-15", rest_seconds: 60, tempo: "2-1-2-0", gif: gifUrl("Seated Leg Curl"), instructions: ["Seated position keeps hip stable"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 5 },
  ],
  neck: [
    { name: "Isometric Neck Exercise", name_tr: "Izometrik Boyun Egzersizi", muscle_group: "core", equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 3, reps: "10 seconds each direction", rest_seconds: 15, tempo: "isometric", gif: gifUrl("Isometric Neck Exercise"), instructions: ["Apply hand resistance while holding neck still"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 2 },
  ],
  none: [],
};

// ─────────────────────────────────────────────────────────────────────────────
// Desk worker mobility exercises
// ─────────────────────────────────────────────────────────────────────────────
const DESK_MOBILITY = [
  { name: "Thoracic Extension", name_tr: "Torasik Ekstansiyon", muscle_group: "flexibility", equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 2, reps: "10", rest_seconds: 30, tempo: "slow", gif: gifUrl("Thoracic Extension"), instructions: ["Foam roller under upper back, extend over it"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 2 },
  { name: "Band Pull Apart (Posture)", name_tr: "Bant Pull Apart (Durus)", muscle_group: "shoulders", equipment: "resistance_band", location: ["gym", "home", "none"], difficulty: "beginner", sets: 2, reps: "15", rest_seconds: 30, tempo: "2-1-2-0", gif: gifUrl("Band Pull Apart Posture"), instructions: ["Squeeze shoulder blades, pull shoulders back"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 2 },
  { name: "Hip Flexor Stretch (Desk)", name_tr: "Kalca Fleksor Germe", muscle_group: "flexibility", equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 2, reps: "30 seconds each side", rest_seconds: 0, tempo: "slow", gif: gifUrl("Hip Flexor Stretch"), instructions: ["Open hip flexors shortened from sitting"], contraindicated_injuries: ["hip", "knee"], contraindicated_conditions: [], calories_per_set: 1 },
  { name: "Chin Tuck", name_tr: "Cene Cekme", muscle_group: "flexibility", equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 2, reps: "15", rest_seconds: 15, tempo: "slow", gif: gifUrl("Chin Tuck"), instructions: ["Correct forward head posture, retract chin"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 1 },
  { name: "Cat-Cow (Spinal Mobility)", name_tr: "Kedi-Inek", muscle_group: "flexibility", equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 2, reps: "10", rest_seconds: 0, tempo: "slow", gif: gifUrl("Cat-Cow"), instructions: ["Spine mobility, sync with breathing"], contraindicated_injuries: ["wrist"], contraindicated_conditions: [], calories_per_set: 2 },
];

// ─────────────────────────────────────────────────────────────────────────────
// Light activity plans for workout_location: "none"
// ─────────────────────────────────────────────────────────────────────────────
const LIGHT_ACTIVITY_PLANS = {
  standard: [
    { day: 1, name: "Day 1 - Walking & Breathing", type: "light_activity", focus: "Cardiovascular & Stress Relief", estimated_duration: 30, estimated_calories: 80, activities: [
      { name: "Brisk Walking", name_tr: "Tempolu Yuruyus", duration: "20 minutes", gif: gifUrl("Brisk Walking"), instructions: ["Walk at comfortable but brisk pace", "Swing arms naturally", "Breathe rhythmically"], notes: "Target 3000-4000 steps" },
      { name: "Diaphragmatic Breathing", name_tr: "Diyafram Nefesi", duration: "5 minutes", gif: gifUrl("Diaphragmatic Breathing"), instructions: ["Sit or lie comfortably", "Breathe in through nose 4 seconds", "Hold 4 seconds", "Exhale through mouth 6 seconds"], notes: "Stress relief and relaxation" },
      { name: "Gentle Full Body Stretch", name_tr: "Hafif Tum Vucut Germe", duration: "5 minutes", gif: gifUrl("Gentle Full Body Stretch"), instructions: ["Stretch neck, shoulders, arms, back, legs", "Hold each stretch 15-20 seconds", "No bouncing"], notes: "Improve flexibility" },
    ] },
    { day: 2, name: "Day 2 - Mobility & Stretching", type: "light_activity", focus: "Flexibility & Joint Health", estimated_duration: 25, estimated_calories: 50, activities: [
      { name: "Joint Circles", name_tr: "Eklem Civirleri", duration: "5 minutes", gif: gifUrl("Joint Circles"), instructions: ["Circle ankles, knees, hips, shoulders, wrists", "10 circles each direction", "Gentle and controlled"], notes: "Warm up all joints" },
      { name: "Yoga-Inspired Stretching", name_tr: "Yoga Tarzinda Germe", duration: "15 minutes", gif: gifUrl("Yoga Stretching"), instructions: ["Cat-cow stretch", "Child's pose", "Downward dog or modified version", "Seated forward fold", "Gentle twist"], notes: "Focus on breathing and relaxation" },
      { name: "Box Breathing", name_tr: "Kutu Nefesi", duration: "5 minutes", gif: gifUrl("Box Breathing"), instructions: ["Breathe in 4 seconds", "Hold 4 seconds", "Breathe out 4 seconds", "Hold 4 seconds"], notes: "Calming technique" },
    ] },
    { day: 3, name: "Day 3 - Light Walk & Core", type: "light_activity", focus: "Walking & Core Stability", estimated_duration: 30, estimated_calories: 70, activities: [
      { name: "Outdoor or Indoor Walking", name_tr: "Yuruyus", duration: "15 minutes", gif: gifUrl("Walking"), instructions: ["Moderate pace", "Focus on posture", "Keep shoulders back"], notes: "Target 2000-3000 steps" },
      { name: "Gentle Core Work", name_tr: "Hafif Core Calismasi", duration: "10 minutes", gif: gifUrl("Gentle Core Work"), instructions: ["Dead bugs 10 each side", "Bird dog 10 each side", "Gentle pelvic tilts 15 reps", "Modified plank 15-20 seconds"], notes: "Low intensity core activation" },
      { name: "Progressive Muscle Relaxation", name_tr: "Kademeli Kas Gevsetme", duration: "5 minutes", gif: gifUrl("Progressive Muscle Relaxation"), instructions: ["Tense each muscle group 5 seconds", "Release and relax 10 seconds", "Work from toes to head"], notes: "Stress and tension relief" },
    ] },
    { day: 4, name: "Day 4 - Rest & Breathing", type: "light_activity", focus: "Recovery & Mental Wellness", estimated_duration: 20, estimated_calories: 30, activities: [
      { name: "Gentle Walking", name_tr: "Hafif Yuruyus", duration: "10 minutes", gif: gifUrl("Gentle Walking"), instructions: ["Very easy pace", "Focus on environment", "Practice mindful walking"], notes: "Light movement only" },
      { name: "4-7-8 Breathing", name_tr: "4-7-8 Nefes", duration: "5 minutes", gif: gifUrl("4-7-8 Breathing"), instructions: ["Inhale through nose 4 seconds", "Hold breath 7 seconds", "Exhale through mouth 8 seconds", "Repeat 4-8 cycles"], notes: "Promotes relaxation and sleep quality" },
      { name: "Gentle Neck & Shoulder Release", name_tr: "Boyun ve Omuz Gevsetme", duration: "5 minutes", gif: gifUrl("Neck Shoulder Release"), instructions: ["Neck tilts each direction", "Shoulder rolls forward and back", "Shoulder shrugs and release"], notes: "Release common tension areas" },
    ] },
    { day: 5, name: "Day 5 - Walking & Flexibility", type: "light_activity", focus: "Cardiovascular & Stretching", estimated_duration: 30, estimated_calories: 75, activities: [
      { name: "Brisk Walking", name_tr: "Tempolu Yuruyus", duration: "20 minutes", gif: gifUrl("Brisk Walking"), instructions: ["Moderate to brisk pace", "Include some hills or inclines if possible", "Maintain good posture"], notes: "Target 3000-4000 steps" },
      { name: "Standing Stretches", name_tr: "Ayakta Germe", duration: "10 minutes", gif: gifUrl("Standing Stretches"), instructions: ["Calf stretch against wall", "Quad stretch holding chair", "Hamstring stretch on step", "Side bend stretch", "Chest opener stretch"], notes: "Focus on areas that feel tight" },
    ] },
    { day: 6, name: "Day 6 - Mobility & Balance", type: "light_activity", focus: "Balance & Joint Mobility", estimated_duration: 25, estimated_calories: 50, activities: [
      { name: "Balance Exercises", name_tr: "Denge Egzersizleri", duration: "10 minutes", gif: gifUrl("Balance Exercises"), instructions: ["Single leg stand 30 seconds each", "Heel-to-toe walk", "Standing weight shifts", "Tandem stance"], notes: "Improve stability and proprioception" },
      { name: "Seated Mobility Flow", name_tr: "Oturarak Mobilite", duration: "10 minutes", gif: gifUrl("Seated Mobility Flow"), instructions: ["Seated spinal twist", "Seated hip circles", "Ankle circles", "Wrist circles", "Shoulder rolls"], notes: "Full body joint mobility from chair" },
      { name: "Deep Breathing Cool-Down", name_tr: "Derin Nefes Soguma", duration: "5 minutes", gif: gifUrl("Deep Breathing"), instructions: ["Belly breathing", "Long slow exhales", "Close eyes if comfortable"], notes: "End with relaxation" },
    ] },
    { day: 7, name: "Day 7 - Rest & Recovery", type: "light_activity", focus: "Complete Rest & Self-Care", estimated_duration: 15, estimated_calories: 20, activities: [
      { name: "Gentle Walk", name_tr: "Hafif Yuruyus", duration: "10 minutes", gif: gifUrl("Gentle Walk"), instructions: ["Very easy pace", "Enjoy the environment", "No intensity targets"], notes: "Optional - only if you feel up to it" },
      { name: "Body Scan Meditation", name_tr: "Vucut Tarama Meditasyonu", duration: "5 minutes", gif: gifUrl("Body Scan Meditation"), instructions: ["Lie down or sit comfortably", "Mentally scan from toes to head", "Notice sensations without judgment", "Breathe into any tense areas"], notes: "Mindfulness and recovery" },
    ] },
  ],
  wheelchair: [
    { day: 1, name: "Day 1 - Upper Body Seated", type: "light_activity", focus: "Seated Upper Body Movement", estimated_duration: 25, estimated_calories: 50, activities: [
      { name: "Seated Arm Circles", name_tr: "Oturarak Kol Civirme", duration: "5 minutes", gif: gifUrl("Seated Arm Circles"), instructions: ["Small circles forward 20 reps", "Small circles backward 20 reps", "Large circles forward 10 reps", "Large circles backward 10 reps"], notes: "Warm up shoulders" },
      { name: "Seated Chest Press Motion", name_tr: "Oturarak Gogus Press", duration: "10 minutes", gif: gifUrl("Seated Chest Press Motion"), instructions: ["Push hands forward from chest", "Light resistance band if available", "15-20 reps, 2-3 sets", "Rest 30 seconds between sets"], notes: "Upper body strengthening" },
      { name: "Seated Deep Breathing", name_tr: "Oturarak Derin Nefes", duration: "5 minutes", gif: gifUrl("Seated Deep Breathing"), instructions: ["Sit tall", "Breathe deeply into belly", "Exhale slowly", "Focus on posture"], notes: "Respiratory health" },
      { name: "Upper Body Stretch", name_tr: "Ust Vucut Germe", duration: "5 minutes", gif: gifUrl("Upper Body Stretch"), instructions: ["Overhead reach", "Cross-body shoulder stretch", "Triceps stretch", "Chest opener"], notes: "Flexibility maintenance" },
    ] },
    { day: 2, name: "Day 2 - Breathing & Mobility", type: "light_activity", focus: "Respiratory & Joint Health", estimated_duration: 20, estimated_calories: 30, activities: [
      { name: "Breathing Exercises", name_tr: "Nefes Egzersizleri", duration: "10 minutes", gif: gifUrl("Breathing Exercises"), instructions: ["Pursed lip breathing 2 min", "Diaphragmatic breathing 3 min", "Box breathing 5 min"], notes: "Lung capacity and relaxation" },
      { name: "Seated Joint Mobility", name_tr: "Oturarak Eklem Mobilitesi", duration: "10 minutes", gif: gifUrl("Seated Joint Mobility"), instructions: ["Wrist circles", "Elbow flexion/extension", "Shoulder rolls", "Neck rotations", "Trunk rotations"], notes: "Maintain joint range of motion" },
    ] },
    { day: 3, name: "Day 3 - Light Resistance", type: "light_activity", focus: "Seated Resistance Training", estimated_duration: 25, estimated_calories: 45, activities: [
      { name: "Seated Band Rows", name_tr: "Oturarak Bantli Row", duration: "8 minutes", gif: gifUrl("Seated Band Rows"), instructions: ["Anchor band at chest height", "Pull toward torso", "Squeeze shoulder blades", "12-15 reps, 2 sets"], notes: "Back strengthening" },
      { name: "Seated Band Press", name_tr: "Oturarak Bantli Press", duration: "8 minutes", gif: gifUrl("Seated Band Press"), instructions: ["Band behind back", "Press forward", "12-15 reps, 2 sets"], notes: "Chest and arm strengthening" },
      { name: "Seated Core Activation", name_tr: "Oturarak Core Aktivasyonu", duration: "5 minutes", gif: gifUrl("Seated Core Activation"), instructions: ["Seated pelvic tilts", "Seated trunk rotation", "Seated side bends"], notes: "Core stability" },
      { name: "Cool-Down Stretching", name_tr: "Soguma Germe", duration: "4 minutes", gif: gifUrl("Seated Stretching"), instructions: ["Stretch all worked muscle groups", "Hold 20-30 seconds each"], notes: "Recovery" },
    ] },
    { day: 4, name: "Day 4 - Rest & Recovery", type: "light_activity", focus: "Mental Wellness", estimated_duration: 15, estimated_calories: 15, activities: [
      { name: "Guided Breathing", name_tr: "Rehberli Nefes", duration: "10 minutes", gif: gifUrl("Guided Breathing"), instructions: ["Follow 4-7-8 pattern", "Focus on complete relaxation"], notes: "Stress management" },
      { name: "Gentle Stretching", name_tr: "Hafif Germe", duration: "5 minutes", gif: gifUrl("Gentle Stretching"), instructions: ["Only stretch what feels comfortable", "No pushing into pain"], notes: "Light recovery" },
    ] },
    { day: 5, name: "Day 5 - Seated Cardio", type: "light_activity", focus: "Cardiovascular Health", estimated_duration: 25, estimated_calories: 55, activities: [
      { name: "Seated Arm Ergometer / Air Punches", name_tr: "Oturarak Kol Kardiyosu", duration: "15 minutes", gif: gifUrl("Seated Arm Cardio"), instructions: ["Alternating arm punches", "Arm cranking motion", "Overhead reaches", "Keep moderate pace"], notes: "Elevate heart rate safely" },
      { name: "Seated Torso Twists", name_tr: "Oturarak Govde Dondurmesi", duration: "5 minutes", gif: gifUrl("Seated Torso Twists"), instructions: ["Rotate torso left and right", "Arms at chest level", "Controlled movement"], notes: "Core engagement" },
      { name: "Cool-Down", name_tr: "Soguma", duration: "5 minutes", gif: gifUrl("Seated Cool Down"), instructions: ["Slow arm movements", "Deep breathing", "Gentle stretching"], notes: "Gradual recovery" },
    ] },
    { day: 6, name: "Day 6 - Flexibility Focus", type: "light_activity", focus: "Stretching & Relaxation", estimated_duration: 20, estimated_calories: 25, activities: [
      { name: "Comprehensive Seated Stretch", name_tr: "Kapsamli Oturarak Germe", duration: "15 minutes", gif: gifUrl("Comprehensive Seated Stretch"), instructions: ["Neck stretches all directions", "Shoulder stretches", "Chest opener", "Trunk side bends", "Wrist stretches", "Hip flexor stretch if possible"], notes: "Full body flexibility" },
      { name: "Meditation", name_tr: "Meditasyon", duration: "5 minutes", gif: gifUrl("Seated Meditation"), instructions: ["Close eyes", "Focus on breathing", "Let thoughts pass without engagement"], notes: "Mental wellness" },
    ] },
    { day: 7, name: "Day 7 - Complete Rest", type: "light_activity", focus: "Full Recovery", estimated_duration: 10, estimated_calories: 10, activities: [
      { name: "Optional Light Movement", name_tr: "Istege Bagli Hafif Hareket", duration: "5 minutes", gif: gifUrl("Optional Light Movement"), instructions: ["Only if you feel like it", "Gentle arm swings", "Shoulder rolls"], notes: "Completely optional" },
      { name: "Relaxation Breathing", name_tr: "Rahatlama Nefesi", duration: "5 minutes", gif: gifUrl("Relaxation Breathing"), instructions: ["Long slow breaths", "Focus on letting go of tension"], notes: "End the week relaxed" },
    ] },
  ],
  limited_both: [
    { day: 1, name: "Day 1 - Gentle Mobility", type: "light_activity", focus: "Gentle Movement", estimated_duration: 15, estimated_calories: 20, activities: [
      { name: "Seated Breathing Exercise", name_tr: "Oturarak Nefes", duration: "5 minutes", gif: gifUrl("Seated Breathing"), instructions: ["Deep belly breaths", "Slow and rhythmic"], notes: "Foundation exercise" },
      { name: "Gentle Range of Motion", name_tr: "Hafif Hareket Acikligi", duration: "10 minutes", gif: gifUrl("Gentle ROM"), instructions: ["Move whatever joints feel comfortable", "Very gentle circles and movements", "Stop if any discomfort"], notes: "Maintain what mobility you have" },
    ] },
    { day: 2, name: "Day 2 - Breathing Focus", type: "light_activity", focus: "Respiratory Health", estimated_duration: 15, estimated_calories: 15, activities: [
      { name: "Progressive Breathing", name_tr: "Kademeli Nefes", duration: "10 minutes", gif: gifUrl("Progressive Breathing"), instructions: ["Start with normal breaths", "Gradually deepen inhales", "Gradually lengthen exhales", "4-7-8 pattern if comfortable"], notes: "Improve lung capacity" },
      { name: "Body Awareness Scan", name_tr: "Vucut Farkindalik", duration: "5 minutes", gif: gifUrl("Body Awareness"), instructions: ["Notice each body part", "Release tension where found", "Accept current state"], notes: "Mind-body connection" },
    ] },
    { day: 3, name: "Day 3 - Light Stretch", type: "light_activity", focus: "Gentle Flexibility", estimated_duration: 15, estimated_calories: 15, activities: [
      { name: "Supported Stretching", name_tr: "Destekli Germe", duration: "10 minutes", gif: gifUrl("Supported Stretching"), instructions: ["Use pillows or supports as needed", "Very gentle holds 10-15 seconds", "Focus on comfortable range only"], notes: "Gentle flexibility work" },
      { name: "Relaxation", name_tr: "Rahatlama", duration: "5 minutes", gif: gifUrl("Relaxation"), instructions: ["Close eyes", "Deep breathing", "Progressive muscle relaxation where possible"], notes: "Recovery" },
    ] },
    { day: 4, name: "Day 4 - Rest", type: "light_activity", focus: "Complete Rest", estimated_duration: 10, estimated_calories: 10, activities: [
      { name: "Breathing Only", name_tr: "Sadece Nefes", duration: "10 minutes", gif: gifUrl("Breathing Only"), instructions: ["Comfortable position", "Gentle natural breathing", "Mindfulness focus"], notes: "Active rest through breathing" },
    ] },
    { day: 5, name: "Day 5 - Gentle Mobility", type: "light_activity", focus: "Joint Care", estimated_duration: 15, estimated_calories: 20, activities: [
      { name: "Assisted Range of Motion", name_tr: "Yardimli Hareket Acikligi", duration: "10 minutes", gif: gifUrl("Assisted ROM"), instructions: ["Use one limb to help the other if needed", "Gentle passive stretching", "Stay within comfort zone"], notes: "Maintain joint health" },
      { name: "Visualization Exercise", name_tr: "Gorsellestirme", duration: "5 minutes", gif: gifUrl("Visualization"), instructions: ["Imagine performing movements", "Mental rehearsal activates neural pathways", "Relaxing and beneficial"], notes: "Mind-body exercise" },
    ] },
    { day: 6, name: "Day 6 - Breathing & Relaxation", type: "light_activity", focus: "Stress Relief", estimated_duration: 15, estimated_calories: 10, activities: [
      { name: "Extended Breathing Session", name_tr: "Uzun Nefes Seansi", duration: "10 minutes", gif: gifUrl("Extended Breathing"), instructions: ["Alternate nostril breathing", "Box breathing", "4-7-8 breathing"], notes: "Multiple techniques" },
      { name: "Gentle Self-Massage", name_tr: "Hafif Masaj", duration: "5 minutes", gif: gifUrl("Self Massage"), instructions: ["Gently massage accessible areas", "Focus on hands, arms, neck", "Use gentle circular motions"], notes: "Relaxation and circulation" },
    ] },
    { day: 7, name: "Day 7 - Full Rest", type: "light_activity", focus: "Recovery", estimated_duration: 5, estimated_calories: 5, activities: [
      { name: "Mindful Rest", name_tr: "Bilinc Dinlenmesi", duration: "5 minutes", gif: gifUrl("Mindful Rest"), instructions: ["Simply rest", "Breathe naturally", "Be present"], notes: "Complete rest day" },
    ] },
  ],
};

// ─────────────────────────────────────────────────────────────────────────────
// Helper functions
// ─────────────────────────────────────────────────────────────────────────────

function pickRandom(arr, count) {
  const shuffled = [...arr].sort(() => 0.5 - Math.random());
  return shuffled.slice(0, Math.min(count, arr.length));
}

function hasGoal(profile, goalValue) {
  const goal = profile.goal || "maintain";
  return goal.split(",").map((s) => s.trim()).includes(goalValue);
}

function filterByInjury(exercises, injuryArea) {
  if (!injuryArea || injuryArea === "none") return exercises;
  const areas = String(injuryArea).split(",").map((s) => s.trim()).filter((s) => s && s !== "none");
  if (areas.length === 0) return exercises;
  return exercises.filter((e) => !areas.some((area) => e.contraindicated_injuries.includes(area)));
}

function filterByConditions(exercises, profile) {
  const conditions = [];
  if (profile.heart_condition) conditions.push("heart_condition");
  if (profile.blood_pressure === "high" || profile.high_blood_pressure) conditions.push("high_blood_pressure");
  if (profile.has_asthma) conditions.push("has_asthma");
  if (profile.has_epilepsy) conditions.push("has_epilepsy");
  if (profile.has_arthritis) conditions.push("has_arthritis");
  if (profile.has_osteoporosis) conditions.push("has_osteoporosis");
  if (profile.has_fibromyalgia) conditions.push("has_fibromyalgia");
  if (profile.has_diabetes) conditions.push("has_diabetes");

  if (conditions.length === 0) return exercises;
  return exercises.filter((e) => {
    const contra = e.contraindicated_conditions || [];
    return !contra.some((c) => conditions.includes(c));
  });
}

function filterByLocation(exercises, location) {
  if (!location || location === "gym") return exercises;
  return exercises.filter((e) => e.location && e.location.includes(location));
}

function filterByDifficulty(exercises, experience) {
  if (experience === "beginner") {
    return exercises.filter((e) => e.difficulty !== "advanced");
  }
  return exercises;
}

function filterByEquipment(exercises, profile) {
  const location = profile.workout_location || "gym";
  if (location === "gym") return exercises;

  if (location === "home") {
    const availableEquipment = new Set(["bodyweight", "none"]);
    if (profile.has_equipment !== false) {
      const equip = profile.available_equipment || ["dumbbell", "resistance_band", "pull_up_bar", "yoga_mat"];
      equip.forEach((e) => availableEquipment.add(e.replace("_", " ").replace("pull up bar", "bodyweight")));
      if (equip.includes("dumbbell") || equip.includes("dumbbells")) availableEquipment.add("dumbbell");
      if (equip.includes("resistance_band") || equip.includes("resistance_bands") || equip.includes("band")) availableEquipment.add("resistance_band");
      if (equip.includes("kettlebell") || equip.includes("kettlebells")) availableEquipment.add("kettlebell");
    }
    return exercises.filter((e) => availableEquipment.has(e.equipment) || e.equipment === "bodyweight" || e.equipment === "none");
  }

  // location "none" - bodyweight and no-equipment only
  return exercises.filter((e) => e.equipment === "bodyweight" || e.equipment === "none" || e.equipment === "resistance_band");
}

function filterByDisability(exercises, profile) {
  if (!profile.has_disability) return exercises;

  const mobilityLevel = profile.mobility_level || "full";
  const disabilityType = profile.disability_type || "";

  if (profile.uses_wheelchair || mobilityLevel === "limited_lower" || disabilityType === "lower_body") {
    // Upper body only - remove all leg, glute, and lower-body-dependent exercises
    return exercises.filter((e) => {
      const lowerGroups = ["legs", "glutes", "cardio"];
      if (lowerGroups.includes(e.muscle_group)) return false;
      // Also filter out exercises requiring standing/legs
      if (e.equipment === "bodyweight" && ["hiit"].includes(e.muscle_group)) return false;
      return true;
    });
  }

  if (mobilityLevel === "limited_upper" || disabilityType === "upper_body") {
    // Lower body + cardio focus
    return exercises.filter((e) => {
      const upperGroups = ["chest", "back", "shoulders", "arms_biceps", "arms_triceps"];
      return !upperGroups.includes(e.muscle_group);
    });
  }

  if (mobilityLevel === "limited_both") {
    // Only gentle movements - will use light activity plan
    return exercises.filter((e) => e.muscle_group === "flexibility" || e.muscle_group === "core");
  }

  return exercises;
}

function adjustForAge(exercises, age) {
  if (age > 55) {
    return exercises.map((e) => ({
      ...e,
      sets: Math.max(2, e.sets - 1),
    }));
  }
  return exercises;
}

function applyWeekProgression(exercises, week) {
  const config = MESOCYCLE[week] || MESOCYCLE[1];
  return exercises.map((e) => {
    const modified = { ...e };
    if (config.volume_multiplier < 1) {
      modified.sets = Math.max(1, Math.round(e.sets * config.volume_multiplier));
    }
    return modified;
  });
}

function adjustForRecovery(exercises, profile) {
  const sleepHours = profile.sleep_hours || 7;
  const stressLevel = profile.stress_level || "medium";
  let volumeReduction = 1.0;

  if (sleepHours < 6) volumeReduction *= 0.8;
  if (stressLevel === "high") volumeReduction *= 0.85;

  if (volumeReduction < 1.0) {
    return exercises.map((e) => ({
      ...e,
      sets: Math.max(1, Math.round(e.sets * volumeReduction)),
    }));
  }
  return exercises;
}

function adjustForSevereInjury(exercises) {
  return exercises.map((e) => ({
    ...e,
    sets: Math.max(1, Math.round(e.sets * 0.6)),
    rest_seconds: Math.round(e.rest_seconds * 1.3),
  }));
}

function adjustForModerateInjury(exercises) {
  return exercises.map((e) => ({
    ...e,
    sets: Math.max(1, Math.round(e.sets * 0.85)),
  }));
}

function adjustForConditions(exercises, profile) {
  let modified = [...exercises];

  // Fibromyalgia: reduce intensity significantly
  if (profile.has_fibromyalgia) {
    modified = modified.map((e) => ({
      ...e,
      sets: Math.max(1, Math.round(e.sets * 0.7)),
      rest_seconds: Math.round(e.rest_seconds * 1.5),
    }));
  }

  // Arthritis: favor lower reps range and more rest
  if (profile.has_arthritis) {
    modified = modified.map((e) => ({
      ...e,
      rest_seconds: Math.round(e.rest_seconds * 1.2),
    }));
  }

  // Osteoporosis: reduce sets slightly
  if (profile.has_osteoporosis) {
    modified = modified.map((e) => ({
      ...e,
      sets: Math.max(1, Math.round(e.sets * 0.85)),
    }));
  }

  return modified;
}

function processExercises(exercises, profile, week) {
  const injuryArea = profile.has_injury ? (profile.injury_area || "none") : "none";
  const injurySeverity = profile.has_injury ? (profile.injury_severity || "mild") : "mild";

  let processed = filterByInjury(exercises, injuryArea);
  processed = filterByConditions(processed, profile);
  processed = filterByLocation(processed, profile.workout_location || "gym");
  processed = filterByEquipment(processed, profile);
  processed = filterByDisability(processed, profile);
  processed = filterByDifficulty(processed, profile.workout_experience || "beginner");
  processed = adjustForAge(processed, profile.age || 30);
  processed = applyWeekProgression(processed, week);
  processed = adjustForRecovery(processed, profile);
  processed = adjustForConditions(processed, profile);

  if (profile.has_injury && injurySeverity === "severe") {
    processed = adjustForSevereInjury(processed);
  } else if (profile.has_injury && injurySeverity === "moderate") {
    processed = adjustForModerateInjury(processed);
  }

  return processed;
}

function getAlternativeExercises(injuryArea, count) {
  if (!injuryArea || injuryArea === "none") return [];
  const alternatives = INJURY_ALTERNATIVES[injuryArea] || [];
  return pickRandom(alternatives, count);
}

// ─────────────────────────────────────────────────────────────────────────────
// Warmup / Cooldown builders
// ─────────────────────────────────────────────────────────────────────────────

function buildWarmupRoutine(profile) {
  const injuryArea = profile.has_injury ? (profile.injury_area || "none") : "none";
  const warmup = [
    { name: "General Warm-Up (Light Cardio)", duration: "5 min", notes: "Treadmill, bike, or jumping jacks to raise heart rate" },
    { name: "Dynamic Stretching", duration: "3 min", notes: "Arm circles, leg swings, torso rotations" },
  ];

  if (profile.has_asthma) {
    warmup[0].notes += " - Extend to 8-10 min for asthma; gradual intensity increase is important";
  }

  if (profile.has_diabetes) {
    warmup.push({ name: "Blood Sugar Check", duration: "1 min", notes: "Check blood sugar before exercise. Ensure it is between 100-250 mg/dL" });
  }

  if (injuryArea !== "none" && INJURY_WARMUPS[injuryArea]) {
    INJURY_WARMUPS[injuryArea].forEach((w) => warmup.push(w));
  }

  const jobType = profile.job_type || "";
  if (jobType === "desk" || jobType === "office" || jobType === "masa_basi") {
    warmup.push({ name: "Posture Correction Mobility", duration: "3 min", notes: "Shoulder and hip opening for desk workers" });
  }

  return warmup;
}

function buildCooldown(profile) {
  const injuryArea = profile.has_injury ? (profile.injury_area || "none") : "none";
  const cooldown = [
    { name: "General Stretching", duration: "5 min", notes: "Stretch all worked muscle groups" },
  ];

  if (injuryArea !== "none") {
    const areaName = injuryArea.charAt(0).toUpperCase() + injuryArea.slice(1);
    cooldown.push({ name: `${areaName} Area Specific Stretching`, duration: "3 min", notes: "Targeted stretching for injury area" });
  }

  if (profile.has_diabetes) {
    cooldown.push({ name: "Post-Exercise Blood Sugar Check", duration: "1 min", notes: "Monitor blood sugar after exercise" });
  }

  cooldown.push({ name: "Deep Breathing & Relaxation", duration: "2 min", notes: "Breathe in 4 seconds, hold 4 seconds, breathe out 4 seconds" });
  return cooldown;
}

// ─────────────────────────────────────────────────────────────────────────────
// Notes & Tips builders
// ─────────────────────────────────────────────────────────────────────────────

function buildGeneralTips(profile) {
  const tips = [
    "Warm up 5-10 minutes before every workout",
    "Cool down and stretch 5-10 minutes after every workout",
    "Drink at least 2-3 liters of water daily",
    "Prioritize sleep (7-9 hours per night)",
    "Stop any exercise immediately if you feel pain",
    "Take at least 1 full rest day per week",
  ];

  const experience = profile.workout_experience || "beginner";
  if (experience === "beginner") {
    tips.push("Beginner level: Prioritize form and technique over weight. Increase weights gradually.");
  } else if (experience === "advanced") {
    tips.push("Advanced level: Apply progressive overload. Consider super-sets and drop-sets for intensity.");
  }

  const bodyType = profile.body_type || "mesomorph";
  if (bodyType === "ectomorph") {
    tips.push("Ectomorph body type: Focus on compound movements, limit excess cardio, maintain calorie surplus.");
  } else if (bodyType === "endomorph") {
    tips.push("Endomorph body type: Add post-workout cardio, watch portion sizes, prefer HIIT cardio.");
  }

  if ((profile.sleep_hours || 7) < 6) {
    tips.push("Your sleep is insufficient: Avoid overtraining, prioritize recovery.");
  }
  if (profile.stress_level === "high") {
    tips.push("High stress level: Add meditation and breathing exercises. Training volume has been reduced.");
  }

  const jobType = profile.job_type || "";
  if (jobType === "desk" || jobType === "office" || jobType === "masa_basi") {
    tips.push("Desk worker: Stand up and move every hour. Include posture correction exercises.");
  }

  return tips;
}

function buildMedicalNotes(profile) {
  const notes = [];

  if (profile.heart_condition) {
    notes.push("Heart condition: Low intensity only. No HIIT. Monitor heart rate and stay in safe zones (50-65% max HR). Stop if dizzy or chest pain.");
  }
  if (profile.blood_pressure === "high" || profile.high_blood_pressure) {
    notes.push("High blood pressure: No heavy lifting or breath holding (Valsalva). Avoid overhead pressing. Keep intensity moderate. Monitor blood pressure regularly.");
  }
  if (profile.has_asthma) {
    notes.push("Asthma: Extended warm-up is important. Keep inhaler nearby. Avoid cold environments. Moderate cardio intensity.");
  }
  if (profile.has_diabetes) {
    notes.push("Diabetes: Check blood sugar before and after exercise. Include warm-up and cool-down. Avoid fasted training. Carry fast-acting sugar.");
  }
  if (profile.has_arthritis) {
    notes.push("Arthritis: Low impact exercises only. Joint-friendly movements. Consider swimming/water exercises if available. Longer warm-ups help.");
  }
  if (profile.has_osteoporosis) {
    notes.push("Osteoporosis: Weight-bearing exercises are beneficial but avoid high impact. No trunk flexion exercises. Focus on balance to prevent falls.");
  }
  if (profile.has_fibromyalgia) {
    notes.push("Fibromyalgia: Gentle, low-intensity exercises only. Focus on stretching and yoga-based movements. Listen to your body. Volume has been reduced.");
  }
  if (profile.has_epilepsy) {
    notes.push("Epilepsy: Avoid exercises where falling could be dangerous (no heavy overhead lifts, no climbing). Train with a partner when possible.");
  }

  return notes;
}

function buildInjuryNote(profile) {
  if (!profile.has_injury || !profile.injury_area || profile.injury_area === "none") return null;

  const areaNames = {
    knee: "Knee", back: "Back/Lower Back", shoulder: "Shoulder", elbow: "Elbow",
    wrist: "Wrist", ankle: "Ankle", hip: "Hip", neck: "Neck",
  };
  const severityNames = {
    mild: "mild", moderate: "moderate", severe: "severe",
  };

  const areas = String(profile.injury_area).split(",").map((s) => s.trim()).filter((s) => s && s !== "none");
  const areaName = areas.map((a) => areaNames[a] || a).join(", ");
  const severityName = severityNames[profile.injury_severity] || "mild";
  let note = `Program adapted for ${severityName} ${areaName} injury.`;

  if (profile.injury_notes) {
    note += ` Note: ${profile.injury_notes}`;
  }

  if (profile.injury_severity === "severe") {
    note += " Intensity significantly reduced due to severe injury. Do not train heavy without doctor approval.";
  } else if (profile.injury_severity === "moderate") {
    note += " Exercise with caution and control. Stop if pain increases.";
  }

  return note;
}

// ─────────────────────────────────────────────────────────────────────────────
// Exercise formatting for output
// ─────────────────────────────────────────────────────────────────────────────

function formatExercise(e) {
  return {
    name: e.name,
    name_tr: e.name_tr || e.name,
    muscle_group: e.muscle_group,
    equipment: e.equipment,
    sets: e.sets,
    reps: e.reps,
    rest_seconds: e.rest_seconds,
    tempo: e.tempo,
    gif: e.gif || gifUrl(e.name),
    instructions: e.instructions || [],
    alternatives: e.alternatives || [],
    calories_per_set: e.calories_per_set || 5,
  };
}

function estimateDayCalories(exercises) {
  return exercises.reduce((total, e) => total + ((e.calories_per_set || 5) * (e.sets || 3)), 0);
}

function estimateDayDuration(exercises) {
  // Rough estimate: each set ~1.5 min (including rest), plus warmup (10 min) and cooldown (7 min)
  const setTime = exercises.reduce((total, e) => {
    const sets = e.sets || 3;
    const restMin = (e.rest_seconds || 60) / 60;
    return total + sets * (0.75 + restMin);
  }, 0);
  return Math.round(17 + setTime); // 10 warmup + 7 cooldown + exercise time
}

// ─────────────────────────────────────────────────────────────────────────────
// Day builders
// ─────────────────────────────────────────────────────────────────────────────

function getPoolForGroup(group) {
  return EXERCISES[group] || [];
}

function buildStrengthDay(dayNumber, dayName, focus, muscleGroups, profile, week, exerciseCountPerGroup) {
  let exercises = [];
  const injuryArea = profile.has_injury ? (profile.injury_area || "none") : "none";
  const location = profile.workout_location || "gym";

  for (const group of muscleGroups) {
    let pool = getPoolForGroup(group);
    pool = filterByInjury(pool, injuryArea);
    pool = filterByConditions(pool, profile);
    pool = filterByLocation(pool, location);
    pool = filterByEquipment(pool, profile);
    pool = filterByDisability(pool, profile);
    pool = filterByDifficulty(pool, profile.workout_experience || "beginner");
    const count = exerciseCountPerGroup[group] || 3;
    const picked = pickRandom(pool, count);
    exercises = exercises.concat(picked);
  }

  // Add alternatives if injury removed too many exercises
  if (profile.has_injury && injuryArea !== "none") {
    const totalExpected = Object.values(exerciseCountPerGroup).reduce((a, b) => a + b, 0);
    if (exercises.length < totalExpected * 0.6) {
      const alts = getAlternativeExercises(injuryArea, totalExpected - exercises.length);
      const filteredAlts = filterByLocation(filterByEquipment(alts, profile), location);
      exercises = exercises.concat(filteredAlts);
    }
  }

  // Add desk mobility if applicable
  const jobType = profile.job_type || "";
  if (jobType === "desk" || jobType === "office" || jobType === "masa_basi") {
    const mobility = pickRandom(DESK_MOBILITY.filter((e) => !e.contraindicated_injuries.includes(injuryArea)), 1);
    exercises = exercises.concat(mobility);
  }

  exercises = adjustForAge(exercises, profile.age || 30);
  exercises = applyWeekProgression(exercises, week);
  exercises = adjustForRecovery(exercises, profile);
  exercises = adjustForConditions(exercises, profile);

  const injurySeverity = profile.has_injury ? (profile.injury_severity || "mild") : "mild";
  if (profile.has_injury && injurySeverity === "severe") {
    exercises = adjustForSevereInjury(exercises);
  } else if (profile.has_injury && injurySeverity === "moderate") {
    exercises = adjustForModerateInjury(exercises);
  }

  const formattedExercises = exercises.map(formatExercise);

  return {
    day: dayNumber,
    name: `Day ${dayNumber} - ${dayName}`,
    type: "strength",
    focus: focus,
    estimated_duration: estimateDayDuration(exercises),
    estimated_calories: estimateDayCalories(exercises),
    warmup: buildWarmupRoutine(profile),
    exercises: formattedExercises,
    cooldown: buildCooldown(profile),
    notes: [],
  };
}

function buildCardioDay(dayNumber, dayName, focus, profile, week) {
  const injuryArea = profile.has_injury ? (profile.injury_area || "none") : "none";
  const location = profile.workout_location || "gym";
  const bodyType = profile.body_type || "mesomorph";
  let exercises = [];

  if ((bodyType === "endomorph" || hasGoal(profile, "lose_weight")) && !profile.heart_condition) {
    const safeHiit = filterByLocation(filterByEquipment(filterByConditions(filterByInjury(EXERCISES.hiit, injuryArea), profile), profile), location);
    const safeCardio = filterByLocation(filterByEquipment(filterByConditions(filterByInjury(EXERCISES.cardio, injuryArea), profile), profile), location);
    exercises = [...pickRandom(safeHiit, 4), ...pickRandom(safeCardio, 1)];
  } else {
    const safeCardio = filterByLocation(filterByEquipment(filterByConditions(filterByInjury(EXERCISES.cardio, injuryArea), profile), profile), location);
    exercises = pickRandom(safeCardio, 3);
  }

  const safeCore = filterByLocation(filterByEquipment(filterByConditions(filterByInjury(EXERCISES.core, injuryArea), profile), profile), location);
  exercises = exercises.concat(pickRandom(safeCore, 3));

  exercises = adjustForAge(exercises, profile.age || 30);
  exercises = applyWeekProgression(exercises, week);
  exercises = adjustForRecovery(exercises, profile);
  exercises = adjustForConditions(exercises, profile);

  const formattedExercises = exercises.map(formatExercise);

  return {
    day: dayNumber,
    name: `Day ${dayNumber} - ${dayName}`,
    type: "cardio",
    focus: focus,
    estimated_duration: estimateDayDuration(exercises),
    estimated_calories: estimateDayCalories(exercises),
    warmup: buildWarmupRoutine(profile),
    exercises: formattedExercises,
    cooldown: buildCooldown(profile),
    notes: [],
  };
}

function buildFlexibilityDay(dayNumber, dayName, profile, week) {
  const injuryArea = profile.has_injury ? (profile.injury_area || "none") : "none";
  const location = profile.workout_location || "gym";
  let exercises = filterByLocation(filterByEquipment(filterByInjury(EXERCISES.flexibility, injuryArea), profile), location);
  exercises = pickRandom(exercises, 8);
  exercises = applyWeekProgression(exercises, week);

  const formattedExercises = exercises.map(formatExercise);

  return {
    day: dayNumber,
    name: `Day ${dayNumber} - ${dayName}`,
    type: "active_recovery",
    focus: "Flexibility & Recovery",
    estimated_duration: 25,
    estimated_calories: 40,
    warmup: [{ name: "Light Movement", duration: "3 min", notes: "Easy walking or gentle arm swings" }],
    exercises: formattedExercises,
    cooldown: [{ name: "Deep Breathing & Meditation", duration: "5 min", notes: "Full relaxation for recovery" }],
    notes: ["Active recovery day - focus on mobility and flexibility", "Keep all movements gentle and controlled"],
  };
}

function buildRestDay(dayNumber, dayName, profile, week) {
  const injuryArea = profile.has_injury ? (profile.injury_area || "none") : "none";
  const location = profile.workout_location || "gym";
  let safeFlex = filterByLocation(filterByEquipment(filterByInjury(EXERCISES.flexibility, injuryArea), profile), location);
  let exercises = pickRandom(safeFlex, 5);
  exercises = applyWeekProgression(exercises, week);

  const formattedExercises = exercises.map(formatExercise);

  return {
    day: dayNumber,
    name: `Day ${dayNumber} - Rest`,
    type: "rest",
    focus: "Active Rest & Flexibility",
    estimated_duration: 20,
    estimated_calories: 30,
    warmup: [],
    exercises: formattedExercises,
    cooldown: [{ name: "Deep Breathing & Meditation", duration: "5 min", notes: "Focus on recovery and relaxation" }],
    notes: ["Rest day - listen to your body", "Light stretching and walking are encouraged"],
  };
}

// ─────────────────────────────────────────────────────────────────────────────
// Program generators based on experience level
// ─────────────────────────────────────────────────────────────────────────────

function generateBeginnerProgram(profile, week) {
  const daysPerWeek = Math.min(profile.workout_days_per_week || 3, 4);
  const days = [];
  let dayIndex = 0;

  const fullBodyConfigs = [
    { name: "Full Body A", focus: "Chest, Back, Legs, Core", groups: { chest: 2, back: 2, legs: 2, shoulders: 1, core: 2 } },
    { name: "Full Body B", focus: "Back, Legs, Glutes, Arms", groups: { chest: 1, back: 2, legs: 2, glutes: 1, arms_biceps: 1, core: 2 } },
    { name: "Full Body C", focus: "Chest, Shoulders, Legs, Core", groups: { chest: 2, back: 1, legs: 2, shoulders: 2, arms_triceps: 1, core: 1 } },
    { name: "Full Body D", focus: "Back, Legs, Glutes, Shoulders", groups: { back: 2, legs: 2, glutes: 2, shoulders: 1, core: 2 } },
  ];

  const trainingDays = [0, 2, 4, 5]; // Mon, Wed, Fri, Sat

  for (let i = 0; i < 7; i++) {
    if (dayIndex < daysPerWeek && trainingDays.includes(i) && dayIndex < daysPerWeek) {
      const config = fullBodyConfigs[dayIndex % fullBodyConfigs.length];
      days.push(buildStrengthDay(i + 1, config.name, config.focus, Object.keys(config.groups), profile, week, config.groups));
      dayIndex++;
    } else {
      days.push(buildRestDay(i + 1, DAYS_TR[i], profile, week));
    }
  }

  return days;
}

function generateIntermediateProgram(profile, week) {
  const daysPerWeek = profile.workout_days_per_week || 4;
  const days = [];

  if (daysPerWeek <= 4) {
    // Upper/Lower split
    const configs = [
      { name: "Upper Push", focus: "Chest, Shoulders, Triceps", groups: { chest: 3, shoulders: 2, arms_triceps: 2, core: 1 } },
      { name: "Lower Quad", focus: "Quads, Glutes, Core", groups: { legs: 4, glutes: 2, core: 2 } },
      { name: "Upper Pull", focus: "Back, Biceps, Core", groups: { back: 3, shoulders: 1, arms_biceps: 2, core: 1 } },
      { name: "Lower Hip", focus: "Hamstrings, Glutes, Core", groups: { legs: 3, glutes: 3, core: 2 } },
    ];

    let configIndex = 0;
    const trainingDays = [0, 1, 3, 4, 5];
    for (let i = 0; i < 7; i++) {
      if (configIndex < daysPerWeek && trainingDays.includes(i) && configIndex < daysPerWeek) {
        const config = configs[configIndex % configs.length];
        days.push(buildStrengthDay(i + 1, config.name, config.focus, Object.keys(config.groups), profile, week, config.groups));
        configIndex++;
      } else {
        days.push(buildRestDay(i + 1, DAYS_TR[i], profile, week));
      }
    }
  } else {
    // PPL for 5-6 days
    const pplConfigs = [
      { name: "Push", focus: "Chest, Shoulders, Triceps", groups: { chest: 3, shoulders: 2, arms_triceps: 2 } },
      { name: "Pull", focus: "Back, Biceps", groups: { back: 4, arms_biceps: 2, core: 1 } },
      { name: "Legs", focus: "Legs, Glutes, Core", groups: { legs: 4, glutes: 2, core: 2 } },
      { name: "Push B", focus: "Shoulders, Chest, Triceps", groups: { chest: 2, shoulders: 3, arms_triceps: 2 } },
      { name: "Pull B", focus: "Back, Biceps, Core", groups: { back: 3, arms_biceps: 3, core: 1 } },
      { name: "Legs & Cardio", focus: "Legs, Glutes, Conditioning", groups: { legs: 3, glutes: 2, core: 2 } },
    ];

    let configIndex = 0;
    for (let i = 0; i < 7; i++) {
      if (configIndex < daysPerWeek && configIndex < pplConfigs.length) {
        if (i === 6 && daysPerWeek < 7) {
          days.push(buildRestDay(i + 1, DAYS_TR[i], profile, week));
        } else {
          const config = pplConfigs[configIndex];
          days.push(buildStrengthDay(i + 1, config.name, config.focus, Object.keys(config.groups), profile, week, config.groups));
          configIndex++;
        }
      } else {
        days.push(buildRestDay(i + 1, DAYS_TR[i], profile, week));
      }
    }
  }

  return days;
}

function generateAdvancedProgram(profile, week) {
  const daysPerWeek = profile.workout_days_per_week || 5;
  const days = [];

  if (daysPerWeek >= 5) {
    const configs = [
      { name: "Chest & Triceps", focus: "Chest, Triceps", groups: { chest: 4, arms_triceps: 3 } },
      { name: "Back & Biceps", focus: "Back, Biceps", groups: { back: 4, arms_biceps: 3 } },
      { name: "Legs (Quad)", focus: "Quads, Calves, Core", groups: { legs: 5, core: 2 } },
      { name: "Shoulders & Traps", focus: "Shoulders, Traps, Core", groups: { shoulders: 4, core: 2 } },
      { name: "Legs (Hip) & Glutes", focus: "Hamstrings, Glutes, Core", groups: { legs: 3, glutes: 3, core: 2 } },
      { name: "Arms & Abs", focus: "Biceps, Triceps, Core", groups: { arms_biceps: 3, arms_triceps: 3, core: 3 } },
    ];

    let configIndex = 0;
    for (let i = 0; i < 7; i++) {
      if (configIndex < daysPerWeek && configIndex < configs.length) {
        const config = configs[configIndex];
        days.push(buildStrengthDay(i + 1, config.name, config.focus, Object.keys(config.groups), profile, week, config.groups));
        configIndex++;
      } else {
        days.push(buildRestDay(i + 1, DAYS_TR[i], profile, week));
      }
    }
  } else {
    // 4-day advanced: Upper/Lower power/hypertrophy
    const configs = [
      { name: "Upper Strength", focus: "Chest, Back, Shoulders (Strength)", groups: { chest: 3, back: 3, shoulders: 2 } },
      { name: "Lower Strength", focus: "Legs, Glutes (Strength)", groups: { legs: 4, glutes: 2, core: 2 } },
      { name: "Upper Hypertrophy", focus: "Full Upper Body (Volume)", groups: { chest: 2, back: 2, shoulders: 2, arms_biceps: 2, arms_triceps: 2 } },
      { name: "Lower Hypertrophy", focus: "Legs, Glutes (Volume)", groups: { legs: 3, glutes: 3, core: 3 } },
    ];

    let configIndex = 0;
    const trainingDays = [0, 1, 3, 4];
    for (let i = 0; i < 7; i++) {
      if (configIndex < daysPerWeek && trainingDays.includes(i) && configIndex < daysPerWeek) {
        const config = configs[configIndex];
        days.push(buildStrengthDay(i + 1, config.name, config.focus, Object.keys(config.groups), profile, week, config.groups));
        configIndex++;
      } else {
        days.push(buildRestDay(i + 1, DAYS_TR[i], profile, week));
      }
    }
  }

  return days;
}

// ─────────────────────────────────────────────────────────────────────────────
// Wheelchair / disability-specific program
// ─────────────────────────────────────────────────────────────────────────────

function generateWheelchairProgram(profile, week) {
  const daysPerWeek = Math.min(profile.workout_days_per_week || 3, 5);
  const days = [];

  const configs = [
    { name: "Upper Push", focus: "Chest, Shoulders, Triceps", groups: { chest: 3, shoulders: 2, arms_triceps: 2, core: 2 } },
    { name: "Upper Pull", focus: "Back, Biceps, Core", groups: { back: 3, arms_biceps: 2, core: 3 } },
    { name: "Shoulders & Arms", focus: "Shoulders, Arms, Core", groups: { shoulders: 3, arms_biceps: 2, arms_triceps: 2, core: 2 } },
    { name: "Upper Strength", focus: "Chest, Back Compound", groups: { chest: 2, back: 3, shoulders: 2 } },
    { name: "Upper Volume", focus: "Full Upper Body Volume", groups: { chest: 2, back: 2, shoulders: 2, arms_biceps: 1, arms_triceps: 1, core: 2 } },
  ];

  let configIndex = 0;
  for (let i = 0; i < 7; i++) {
    if (configIndex < daysPerWeek) {
      const config = configs[configIndex % configs.length];
      days.push(buildStrengthDay(i + 1, config.name, config.focus, Object.keys(config.groups), profile, week, config.groups));
      configIndex++;
    } else {
      days.push(buildRestDay(i + 1, DAYS_TR[i], profile, week));
    }
  }

  return days;
}

// ─────────────────────────────────────────────────────────────────────────────
// Goal-specific adjustments
// ─────────────────────────────────────────────────────────────────────────────

function applyGoalAdjustments(days, profile, week) {
  const bodyType = profile.body_type || "mesomorph";
  const location = profile.workout_location || "gym";

  return days.map((day) => {
    if (day.type === "rest" || day.type === "active_recovery" || day.type === "light_activity") return day;

    let modified = { ...day, exercises: [...day.exercises] };

    // For lose_weight: add cardio to strength days
    if (hasGoal(profile, "lose_weight") && day.type === "strength" && !profile.heart_condition) {
      const injuryArea = profile.has_injury ? (profile.injury_area || "none") : "none";
      let safeCardio = filterByLocation(filterByEquipment(filterByConditions(filterByInjury(EXERCISES.cardio, injuryArea), profile), profile), location);
      if (safeCardio.length > 0) {
        const cardio = pickRandom(safeCardio, 1);
        modified.exercises = modified.exercises.concat(cardio.map(formatExercise));
        modified.estimated_calories += 35;
        modified.estimated_duration += 10;
      }
    }

    // Endomorph: add extra finisher
    if (bodyType === "endomorph" && day.type === "strength" && !profile.heart_condition) {
      const injuryArea = profile.has_injury ? (profile.injury_area || "none") : "none";
      let safeHiit = filterByLocation(filterByEquipment(filterByConditions(filterByInjury(EXERCISES.hiit, injuryArea), profile), profile), location);
      if (safeHiit.length > 0) {
        const hiitFinisher = pickRandom(safeHiit, 1);
        modified.exercises = modified.exercises.concat(hiitFinisher.map(formatExercise));
        modified.estimated_calories += 30;
        modified.estimated_duration += 5;
      }
    }

    // Gain weight: remove excess cardio from strength days
    if (hasGoal(profile, "gain_weight")) {
      modified.exercises = modified.exercises.filter((e) => {
        return !EXERCISES.cardio.some((c) => c.name === e.name);
      });
    }

    return modified;
  });
}

function adjustCardioRestDays(days, profile, week) {
  const bodyType = profile.body_type || "mesomorph";
  let cardioDaysNeeded = 0;

  if (hasGoal(profile, "lose_weight") && !profile.heart_condition) cardioDaysNeeded = 2;
  else if (bodyType === "endomorph" && !profile.heart_condition) cardioDaysNeeded = 1;

  let converted = 0;
  let restCount = days.filter((d) => d.type === "rest").length;

  return days.map((day) => {
    if (day.type === "rest" && converted < cardioDaysNeeded && restCount > 1) {
      converted++;
      restCount--;
      return buildCardioDay(day.day, "Cardio", "Cardio & Core", profile, week);
    }
    return day;
  });
}

// ─────────────────────────────────────────────────────────────────────────────
// Light activity plan generator (for workout_location: "none")
// ─────────────────────────────────────────────────────────────────────────────

function generateLightActivityPlan(profile, week) {
  let planKey = "standard";

  if (profile.uses_wheelchair) {
    planKey = "wheelchair";
  } else if (profile.has_disability && profile.mobility_level === "limited_both") {
    planKey = "limited_both";
  }

  const plan = LIGHT_ACTIVITY_PLANS[planKey] || LIGHT_ACTIVITY_PLANS.standard;
  const weekConfig = MESOCYCLE[week] || MESOCYCLE[1];

  // Adjust durations for deload week
  return plan.map((day) => {
    const adjustedDay = { ...day };
    if (weekConfig.volume_multiplier < 1) {
      adjustedDay.estimated_duration = Math.round(day.estimated_duration * weekConfig.volume_multiplier);
      adjustedDay.estimated_calories = Math.round(day.estimated_calories * weekConfig.volume_multiplier);
    }
    adjustedDay.warmup = [];
    adjustedDay.exercises = [];
    adjustedDay.cooldown = [];
    adjustedDay.notes = [`Week ${week}: ${weekConfig.description}`];
    return adjustedDay;
  });
}

// ─────────────────────────────────────────────────────────────────────────────
// Main entry point
// ─────────────────────────────────────────────────────────────────────────────

function generateWorkoutProgram(profile, week = 1) {
  const normalizedWeek = Math.max(1, Math.min(4, week));
  const experience = profile.workout_experience || "beginner";
  const workoutLocation = profile.workout_location || "gym";
  const mesocycleConfig = MESOCYCLE[normalizedWeek];

  // For "none" location: generate light activity plan
  if (workoutLocation === "none") {
    const lightDays = generateLightActivityPlan(profile, normalizedWeek);
    return {
      title: "Personal Light Activity Plan",
      description: "A gentle daily activity plan designed for your current situation. Focus on movement quality, breathing, and gradual improvement.",
      week: normalizedWeek,
      workout_location: "none",
      experience_level: experience,
      notes: [
        "This is a light activity plan, not a workout program",
        "Listen to your body and rest when needed",
        "Consistency matters more than intensity",
        "Consult your doctor before starting any new exercise routine",
      ],
      general_tips: buildGeneralTips(profile),
      injury_note: buildInjuryNote(profile),
      medical_notes: buildMedicalNotes(profile),
      days: lightDays,
    };
  }

  // Check for wheelchair or severe disability
  if (profile.uses_wheelchair || (profile.has_disability && profile.mobility_level === "limited_both")) {
    if (profile.uses_wheelchair) {
      const days = generateWheelchairProgram(profile, normalizedWeek);
      const adjustedDays = applyGoalAdjustments(days, profile, normalizedWeek);

      return {
        title: "Personal Wheelchair-Adapted Training Program",
        description: "Upper body focused program adapted for wheelchair users. All exercises are seated or upper body only.",
        week: normalizedWeek,
        workout_location: workoutLocation,
        experience_level: experience,
        notes: [
          "All exercises adapted for seated position",
          "Focus on upper body strength and core stability",
          "Include shoulder health and posture exercises",
        ],
        general_tips: buildGeneralTips(profile),
        injury_note: buildInjuryNote(profile),
        medical_notes: buildMedicalNotes(profile),
        days: adjustedDays,
      };
    }

    // Limited both - generate light activity even if location is gym/home
    const lightDays = generateLightActivityPlan(profile, normalizedWeek);
    return {
      title: "Personal Gentle Movement Plan",
      description: "A gentle movement plan adapted for your mobility level. Focus on what you can do comfortably.",
      week: normalizedWeek,
      workout_location: workoutLocation,
      experience_level: experience,
      notes: [
        "Gentle movements only - stay within your comfort zone",
        "Focus on breathing and mobility",
        "Any movement is beneficial",
      ],
      general_tips: buildGeneralTips(profile),
      injury_note: buildInjuryNote(profile),
      medical_notes: buildMedicalNotes(profile),
      days: lightDays,
    };
  }

  // Standard program generation
  let days;
  switch (experience) {
    case "advanced":
      days = generateAdvancedProgram(profile, normalizedWeek);
      break;
    case "intermediate":
      days = generateIntermediateProgram(profile, normalizedWeek);
      break;
    case "beginner":
    default:
      days = generateBeginnerProgram(profile, normalizedWeek);
      break;
  }

  // Apply goal-specific adjustments
  days = applyGoalAdjustments(days, profile, normalizedWeek);
  days = adjustCardioRestDays(days, profile, normalizedWeek);

  const title = workoutLocation === "home"
    ? "Personal Home Training Program"
    : "Personal Training Program";

  const description = `${experience.charAt(0).toUpperCase() + experience.slice(1)} level ${workoutLocation} training program. Week ${normalizedWeek} of 4 (${mesocycleConfig.phase}).`;

  return {
    title: title,
    description: description,
    week: normalizedWeek,
    workout_location: workoutLocation,
    experience_level: experience,
    notes: [
      `Mesocycle phase: ${mesocycleConfig.phase} - ${mesocycleConfig.description}`,
    ],
    general_tips: buildGeneralTips(profile),
    injury_note: buildInjuryNote(profile),
    medical_notes: buildMedicalNotes(profile),
    days: days,
  };
}

module.exports = { generateWorkoutProgram };