# SneakySwole User Programs
# Per-user exercise programming with week 1 and week 4 targets.
# Update this file to adjust programming, then re-run the seed script.

programs:
  - user: "Phillip"
    profile:
      height: "6'0\""
      weight: "260 lbs"
      goals: "Fat loss, muscle build, back-safe movements"
    exercises:
      # Day 1 — Push
      - name: "DB Chest Press (Floor)"
        wk1_reps: 8
        wk4_reps: 12
        wk1_weight: "30 lbs"
        wk4_weight: "40 lbs"
      - name: "DB Shoulder Press (Seated)"
        wk1_reps: 8
        wk4_reps: 12
        wk1_weight: "20 lbs"
        wk4_weight: "30 lbs"
      - name: "DB Lateral Raise"
        wk1_reps: 10
        wk4_reps: 15
        wk1_weight: "10 lbs"
        wk4_weight: "15 lbs"
      - name: "Push-Up (Incline if needed)"
        wk1_reps: 6
        wk4_reps: 15
        wk1_weight: "BW"
        wk4_weight: "BW"
      - name: "DB Tricep Overhead Ext."
        wk1_reps: 10
        wk4_reps: 15
        wk1_weight: "15 lbs"
        wk4_weight: "25 lbs"

      # Day 2 — Pull
      - name: "DB Bent-Over Row (Supported)"
        wk1_reps: 8
        wk4_reps: 12
        wk1_weight: "30 lbs"
        wk4_weight: "45 lbs"
      - name: "DB Rear Delt Fly"
        wk1_reps: 10
        wk4_reps: 15
        wk1_weight: "10 lbs"
        wk4_weight: "15 lbs"
      - name: "DB Hammer Curl"
        wk1_reps: 10
        wk4_reps: 15
        wk1_weight: "20 lbs"
        wk4_weight: "30 lbs"
      - name: "DB Bicep Curl"
        wk1_reps: 10
        wk4_reps: 15
        wk1_weight: "20 lbs"
        wk4_weight: "30 lbs"
      - name: "DB Shrug"
        wk1_reps: 12
        wk4_reps: 15
        wk1_weight: "35 lbs"
        wk4_weight: "50 lbs"

      # Day 3 — Lower
      - name: "Goblet Squat (DB)"
        wk1_reps: 8
        wk4_reps: 15
        wk1_weight: "25 lbs"
        wk4_weight: "40 lbs"
      - name: "Romanian Deadlift (DB)"
        wk1_reps: 8
        wk4_reps: 12
        wk1_weight: "25 lbs"
        wk4_weight: "40 lbs"
      - name: "Reverse Lunge (DB)"
        wk1_reps: 8
        wk4_reps: 12
        wk1_weight: "15 lbs"
        wk4_weight: "25 lbs"
      - name: "Glute Bridge (DB on hips)"
        wk1_reps: 12
        wk4_reps: 20
        wk1_weight: "25 lbs"
        wk4_weight: "40 lbs"
      - name: "Standing Calf Raise (DB)"
        wk1_reps: 15
        wk4_reps: 25
        wk1_weight: "20 lbs"
        wk4_weight: "30 lbs"

      # Day 4 — Full Body
      - name: "DB Thruster (Squat + Press)"
        wk1_reps: 6
        wk4_reps: 10
        wk1_weight: "20 lbs"
        wk4_weight: "30 lbs"
      - name: "DB Renegade Row"
        wk1_reps: 6
        wk4_reps: 10
        wk1_weight: "20 lbs"
        wk4_weight: "30 lbs"
      - name: "DB Rev. Lunge + Curl"
        wk1_reps: 6
        wk4_reps: 10
        wk1_weight: "15 lbs"
        wk4_weight: "25 lbs"
      - name: "Dead Bug (BW)"
        wk1_reps: 6
        wk4_reps: 10
        wk1_weight: "BW"
        wk4_weight: "BW"
      - name: "DB Farmer's Carry"
        wk1_reps: "30 sec"
        wk4_reps: "45 sec"
        wk1_weight: "30 lbs"
        wk4_weight: "45 lbs"

  - user: "Daughter"
    profile:
      height: "5'8\""
      weight: "140 lbs"
      goals: "Toning, strength, general fitness"
    exercises:
      # Day 1 — Push
      - name: "DB Chest Press (Floor)"
        wk1_reps: 10
        wk4_reps: 15
        wk1_weight: "15 lbs"
        wk4_weight: "25 lbs"
      - name: "DB Shoulder Press (Seated)"
        wk1_reps: 10
        wk4_reps: 15
        wk1_weight: "10 lbs"
        wk4_weight: "20 lbs"
      - name: "DB Lateral Raise"
        wk1_reps: 12
        wk4_reps: 18
        wk1_weight: "8 lbs"
        wk4_weight: "12 lbs"
      - name: "Push-Up (Incline if needed)"
        wk1_reps: 8
        wk4_reps: 20
        wk1_weight: "BW"
        wk4_weight: "BW"
      - name: "DB Tricep Overhead Ext."
        wk1_reps: 12
        wk4_reps: 18
        wk1_weight: "8 lbs"
        wk4_weight: "15 lbs"

      # Day 2 — Pull
      - name: "DB Bent-Over Row (Supported)"
        wk1_reps: 10
        wk4_reps: 15
        wk1_weight: "15 lbs"
        wk4_weight: "25 lbs"
      - name: "DB Rear Delt Fly"
        wk1_reps: 12
        wk4_reps: 18
        wk1_weight: "8 lbs"
        wk4_weight: "12 lbs"
      - name: "DB Hammer Curl"
        wk1_reps: 12
        wk4_reps: 18
        wk1_weight: "10 lbs"
        wk4_weight: "20 lbs"
      - name: "DB Bicep Curl"
        wk1_reps: 12
        wk4_reps: 18
        wk1_weight: "10 lbs"
        wk4_weight: "20 lbs"
      - name: "DB Shrug"
        wk1_reps: 12
        wk4_reps: 18
        wk1_weight: "20 lbs"
        wk4_weight: "35 lbs"

      # Day 3 — Lower
      - name: "Goblet Squat (DB)"
        wk1_reps: 12
        wk4_reps: 20
        wk1_weight: "15 lbs"
        wk4_weight: "25 lbs"
      - name: "Romanian Deadlift (DB)"
        wk1_reps: 10
        wk4_reps: 15
        wk1_weight: "15 lbs"
        wk4_weight: "25 lbs"
      - name: "Reverse Lunge (DB)"
        wk1_reps: 10
        wk4_reps: 15
        wk1_weight: "10 lbs"
        wk4_weight: "20 lbs"
      - name: "Glute Bridge (DB on hips)"
        wk1_reps: 15
        wk4_reps: 25
        wk1_weight: "15 lbs"
        wk4_weight: "30 lbs"
      - name: "Standing Calf Raise (DB)"
        wk1_reps: 20
        wk4_reps: 30
        wk1_weight: "15 lbs"
        wk4_weight: "25 lbs"

      # Day 4 — Full Body
      - name: "DB Thruster (Squat + Press)"
        wk1_reps: 8
        wk4_reps: 15
        wk1_weight: "10 lbs"
        wk4_weight: "20 lbs"
      - name: "DB Renegade Row"
        wk1_reps: 8
        wk4_reps: 12
        wk1_weight: "10 lbs"
        wk4_weight: "20 lbs"
      - name: "DB Rev. Lunge + Curl"
        wk1_reps: 8
        wk4_reps: 12
        wk1_weight: "10 lbs"
        wk4_weight: "18 lbs"
      - name: "Dead Bug (BW)"
        wk1_reps: 8
        wk4_reps: 12
        wk1_weight: "BW"
        wk4_weight: "BW"
      - name: "DB Farmer's Carry"
        wk1_reps: "30 sec"
        wk4_reps: "45 sec"
        wk1_weight: "15 lbs"
        wk4_weight: "25 lbs"