{
  "schemaVersion": 1,
  "generatedBy": "lib/regimens.ts",
  "catalog": [
    {
      "id": "consistency",
      "name": "14-day consistency",
      "author": "OptimalAnt",
      "description": "Three full-body sessions, daily movement, and room for recovery. Follow the guide at home or in the gym.",
      "durationDays": 14,
      "defaultDaysPerWeek": 3,
      "sourceUrl": "/plans/optimal-ant-14-day-consistency.pdf",
      "specUrl": "/regimens/consistency",
      "version": "1.0.0"
    }
  ],
  "rules": [
    "Reach your own protein target and get at least 7 hours of sleep each day.",
    "Complete 8,000 steps or 30 minutes of moderate cardio each day.",
    "Follow your chosen strength schedule toward a weekly goal. Strength does not block a daily check-in.",
    "Save before midnight Eastern. Two missed days per 14-day round are protected by grace.",
    "A completed check-in that reaches 7 consistency days earns one free round; reach 14 for Locked. Protected days keep the count connected."
  ],
  "sourcePolicy": "The application follows the guide with weekly strength and two grace days per round. Only an explicit completed check-in advances the earned card.",
  "variants": {
    "home-beginner": [
      {
        "day": 1,
        "regimenId": "consistency",
        "title": "Strength A",
        "focus": "Squat, push, hinge, pull, core",
        "exercises": [
          {
            "name": "Bodyweight squat",
            "setsReps": "2 × 8–12",
            "note": "Use a comfortable depth and a controlled descent."
          },
          {
            "name": "Wall or incline push-up",
            "setsReps": "2 × 8–12",
            "note": "Use a wall or stable exercise bench for the easier version."
          },
          {
            "name": "Bodyweight hip hinge",
            "setsReps": "2 × 8–12",
            "note": "Move from your hips; keep the range comfortable and your back steady."
          },
          {
            "name": "Band row or prone W raise",
            "setsReps": "2 × 8–12",
            "note": "For a band row, loop a suitable band around your feet while seated, following its instructions. Without equipment, lie face down and gently lift arms in a W. This is a lighter back movement, not a loaded-row equivalent."
          },
          {
            "name": "Dead bug",
            "setsReps": "2 × 8 each side",
            "note": "Move slowly, breathe, and keep your lower back comfortable."
          }
        ],
        "warmup": "Warm up for 5–7 minutes: easy walking, arm circles, bodyweight squats, and gentle hip hinges. Rest between sets as needed; finish with a few comfortable reps still available.",
        "progression": "Start with a version you can control. Beginner plans use 2 sets; intermediate plans use 3. Stop an exercise if it causes pain.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": false,
        "reflection": null
      },
      {
        "day": 2,
        "regimenId": "consistency",
        "title": "Recovery day",
        "focus": "Daily movement, protein, and sleep",
        "exercises": [],
        "warmup": "Start movement at an easy pace. Add gentle mobility if it feels useful.",
        "progression": "There is no strength session planned today.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": true,
        "reflection": null
      },
      {
        "day": 3,
        "regimenId": "consistency",
        "title": "Strength B",
        "focus": "Lunge, press, bridge, pull, core",
        "exercises": [
          {
            "name": "Reverse lunge",
            "setsReps": "2 × 8 each side",
            "note": "Use a wall for balance if needed. Add dumbbells only if comfortable."
          },
          {
            "name": "Wall push-up",
            "setsReps": "2 × 8–12",
            "note": "A lighter pushing option for this session."
          },
          {
            "name": "Glute bridge",
            "setsReps": "2 × 10–15",
            "note": "Pause briefly at the top; avoid arching your lower back."
          },
          {
            "name": "Band row or prone W raise",
            "setsReps": "2 × 8–12",
            "note": "For a band row, loop a suitable band around your feet while seated, following its instructions. Without equipment, lie face down and gently lift arms in a W. This is a lighter back movement, not a loaded-row equivalent."
          },
          {
            "name": "Bird dog",
            "setsReps": "2 × 8 each side",
            "note": "Keep the movement controlled and breathe throughout."
          }
        ],
        "warmup": "Warm up for 5–7 minutes: easy walking, arm circles, bodyweight squats, and gentle hip hinges. Rest between sets as needed; finish with a few comfortable reps still available.",
        "progression": "Start with a version you can control. Beginner plans use 2 sets; intermediate plans use 3. Stop an exercise if it causes pain.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": false,
        "reflection": null
      },
      {
        "day": 4,
        "regimenId": "consistency",
        "title": "Recovery day",
        "focus": "Daily movement, protein, and sleep",
        "exercises": [],
        "warmup": "Start movement at an easy pace. Add gentle mobility if it feels useful.",
        "progression": "There is no strength session planned today.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": true,
        "reflection": null
      },
      {
        "day": 5,
        "regimenId": "consistency",
        "title": "Strength C",
        "focus": "Compound movements, carry, core",
        "exercises": [
          {
            "name": "Bodyweight squat",
            "setsReps": "2 × 8–12",
            "note": "Use a comfortable depth and a controlled descent."
          },
          {
            "name": "Wall or incline push-up",
            "setsReps": "2 × 8–12",
            "note": "Use a wall or stable exercise bench for the easier version."
          },
          {
            "name": "Band row or prone W raise",
            "setsReps": "2 × 8–12",
            "note": "For a band row, loop a suitable band around your feet while seated, following its instructions. Without equipment, lie face down and gently lift arms in a W. This is a lighter back movement, not a loaded-row equivalent."
          },
          {
            "name": "Split-stance hip hinge",
            "setsReps": "2 × 8 each side",
            "note": "Keep both feet on the floor and use a comfortable range."
          },
          {
            "name": "Optional march or suitcase carry",
            "setsReps": "2 × 30–40 seconds",
            "note": "If you have a dumbbell, carry it at your side. Otherwise use an easy march as a movement finisher; it does not replace a loaded carry."
          },
          {
            "name": "Dead bug",
            "setsReps": "2 × 8 each side",
            "note": "Move slowly, breathe, and keep your lower back comfortable."
          }
        ],
        "warmup": "Warm up for 5–7 minutes: easy walking, arm circles, bodyweight squats, and gentle hip hinges. Rest between sets as needed; finish with a few comfortable reps still available.",
        "progression": "Start with a version you can control. Beginner plans use 2 sets; intermediate plans use 3. Stop an exercise if it causes pain.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": false,
        "reflection": null
      },
      {
        "day": 6,
        "regimenId": "consistency",
        "title": "Recovery day",
        "focus": "Daily movement, protein, and sleep",
        "exercises": [],
        "warmup": "Start movement at an easy pace. Add gentle mobility if it feels useful.",
        "progression": "There is no strength session planned today.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": true,
        "reflection": null
      },
      {
        "day": 7,
        "regimenId": "consistency",
        "title": "Recovery day",
        "focus": "Daily movement, protein, and sleep",
        "exercises": [],
        "warmup": "Start movement at an easy pace. Add gentle mobility if it feels useful.",
        "progression": "There is no strength session planned today.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": true,
        "reflection": null
      },
      {
        "day": 8,
        "regimenId": "consistency",
        "title": "Strength A",
        "focus": "Squat, push, hinge, pull, core",
        "exercises": [
          {
            "name": "Bodyweight squat",
            "setsReps": "2 × 8–12",
            "note": "Use a comfortable depth and a controlled descent."
          },
          {
            "name": "Wall or incline push-up",
            "setsReps": "2 × 8–12",
            "note": "Use a wall or stable exercise bench for the easier version."
          },
          {
            "name": "Bodyweight hip hinge",
            "setsReps": "2 × 8–12",
            "note": "Move from your hips; keep the range comfortable and your back steady."
          },
          {
            "name": "Band row or prone W raise",
            "setsReps": "2 × 8–12",
            "note": "For a band row, loop a suitable band around your feet while seated, following its instructions. Without equipment, lie face down and gently lift arms in a W. This is a lighter back movement, not a loaded-row equivalent."
          },
          {
            "name": "Dead bug",
            "setsReps": "2 × 8 each side",
            "note": "Move slowly, breathe, and keep your lower back comfortable."
          }
        ],
        "warmup": "Warm up for 5–7 minutes: easy walking, arm circles, bodyweight squats, and gentle hip hinges. Rest between sets as needed; finish with a few comfortable reps still available.",
        "progression": "Week 2: if last week felt comfortable, add 1–2 reps within the range or choose a slightly harder variation. Keep the same version if you need it.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": false,
        "reflection": null
      },
      {
        "day": 9,
        "regimenId": "consistency",
        "title": "Recovery day",
        "focus": "Daily movement, protein, and sleep",
        "exercises": [],
        "warmup": "Start movement at an easy pace. Add gentle mobility if it feels useful.",
        "progression": "There is no strength session planned today.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": true,
        "reflection": null
      },
      {
        "day": 10,
        "regimenId": "consistency",
        "title": "Strength B",
        "focus": "Lunge, press, bridge, pull, core",
        "exercises": [
          {
            "name": "Reverse lunge",
            "setsReps": "2 × 8 each side",
            "note": "Use a wall for balance if needed. Add dumbbells only if comfortable."
          },
          {
            "name": "Wall push-up",
            "setsReps": "2 × 8–12",
            "note": "A lighter pushing option for this session."
          },
          {
            "name": "Glute bridge",
            "setsReps": "2 × 10–15",
            "note": "Pause briefly at the top; avoid arching your lower back."
          },
          {
            "name": "Band row or prone W raise",
            "setsReps": "2 × 8–12",
            "note": "For a band row, loop a suitable band around your feet while seated, following its instructions. Without equipment, lie face down and gently lift arms in a W. This is a lighter back movement, not a loaded-row equivalent."
          },
          {
            "name": "Bird dog",
            "setsReps": "2 × 8 each side",
            "note": "Keep the movement controlled and breathe throughout."
          }
        ],
        "warmup": "Warm up for 5–7 minutes: easy walking, arm circles, bodyweight squats, and gentle hip hinges. Rest between sets as needed; finish with a few comfortable reps still available.",
        "progression": "Week 2: if last week felt comfortable, add 1–2 reps within the range or choose a slightly harder variation. Keep the same version if you need it.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": false,
        "reflection": null
      },
      {
        "day": 11,
        "regimenId": "consistency",
        "title": "Recovery day",
        "focus": "Daily movement, protein, and sleep",
        "exercises": [],
        "warmup": "Start movement at an easy pace. Add gentle mobility if it feels useful.",
        "progression": "There is no strength session planned today.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": true,
        "reflection": null
      },
      {
        "day": 12,
        "regimenId": "consistency",
        "title": "Strength C",
        "focus": "Compound movements, carry, core",
        "exercises": [
          {
            "name": "Bodyweight squat",
            "setsReps": "2 × 8–12",
            "note": "Use a comfortable depth and a controlled descent."
          },
          {
            "name": "Wall or incline push-up",
            "setsReps": "2 × 8–12",
            "note": "Use a wall or stable exercise bench for the easier version."
          },
          {
            "name": "Band row or prone W raise",
            "setsReps": "2 × 8–12",
            "note": "For a band row, loop a suitable band around your feet while seated, following its instructions. Without equipment, lie face down and gently lift arms in a W. This is a lighter back movement, not a loaded-row equivalent."
          },
          {
            "name": "Split-stance hip hinge",
            "setsReps": "2 × 8 each side",
            "note": "Keep both feet on the floor and use a comfortable range."
          },
          {
            "name": "Optional march or suitcase carry",
            "setsReps": "2 × 30–40 seconds",
            "note": "If you have a dumbbell, carry it at your side. Otherwise use an easy march as a movement finisher; it does not replace a loaded carry."
          },
          {
            "name": "Dead bug",
            "setsReps": "2 × 8 each side",
            "note": "Move slowly, breathe, and keep your lower back comfortable."
          }
        ],
        "warmup": "Warm up for 5–7 minutes: easy walking, arm circles, bodyweight squats, and gentle hip hinges. Rest between sets as needed; finish with a few comfortable reps still available.",
        "progression": "Week 2: if last week felt comfortable, add 1–2 reps within the range or choose a slightly harder variation. Keep the same version if you need it.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": false,
        "reflection": null
      },
      {
        "day": 13,
        "regimenId": "consistency",
        "title": "Recovery day",
        "focus": "Daily movement, protein, and sleep",
        "exercises": [],
        "warmup": "Start movement at an easy pace. Add gentle mobility if it feels useful.",
        "progression": "There is no strength session planned today.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": true,
        "reflection": null
      },
      {
        "day": 14,
        "regimenId": "consistency",
        "title": "Recovery + reflect",
        "focus": "Daily movement, protein, and sleep",
        "exercises": [],
        "warmup": "Start movement at an easy pace. Add gentle mobility if it feels useful.",
        "progression": "There is no strength session planned today.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": true,
        "reflection": "What helped you show up, and what will you keep for the next round?"
      }
    ],
    "home-intermediate": [
      {
        "day": 1,
        "regimenId": "consistency",
        "title": "Strength A",
        "focus": "Squat, push, hinge, pull, core",
        "exercises": [
          {
            "name": "Bodyweight squat",
            "setsReps": "3 × 8–12",
            "note": "Use a comfortable depth and a controlled descent."
          },
          {
            "name": "Push-up",
            "setsReps": "3 × 8–12",
            "note": "Use a wall or stable exercise bench for the easier version."
          },
          {
            "name": "Bodyweight hip hinge",
            "setsReps": "3 × 8–12",
            "note": "Move from your hips; keep the range comfortable and your back steady."
          },
          {
            "name": "Band row or prone W raise",
            "setsReps": "3 × 8–12",
            "note": "For a band row, loop a suitable band around your feet while seated, following its instructions. Without equipment, lie face down and gently lift arms in a W. This is a lighter back movement, not a loaded-row equivalent."
          },
          {
            "name": "Plank",
            "setsReps": "3 × 30–45 seconds",
            "note": "Breathe steadily. Shorten the hold if your form changes."
          }
        ],
        "warmup": "Warm up for 5–7 minutes: easy walking, arm circles, bodyweight squats, and gentle hip hinges. Rest between sets as needed; finish with a few comfortable reps still available.",
        "progression": "Start with a version you can control. Beginner plans use 2 sets; intermediate plans use 3. Stop an exercise if it causes pain.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": false,
        "reflection": null
      },
      {
        "day": 2,
        "regimenId": "consistency",
        "title": "Recovery day",
        "focus": "Daily movement, protein, and sleep",
        "exercises": [],
        "warmup": "Start movement at an easy pace. Add gentle mobility if it feels useful.",
        "progression": "There is no strength session planned today.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": true,
        "reflection": null
      },
      {
        "day": 3,
        "regimenId": "consistency",
        "title": "Strength B",
        "focus": "Lunge, press, bridge, pull, core",
        "exercises": [
          {
            "name": "Reverse lunge",
            "setsReps": "3 × 8 each side",
            "note": "Use a wall for balance if needed. Add dumbbells only if comfortable."
          },
          {
            "name": "Pike push-up",
            "setsReps": "3 × 8–12",
            "note": "Use a comfortable range; use a wall push-up if this variation is too hard."
          },
          {
            "name": "Glute bridge",
            "setsReps": "3 × 10–15",
            "note": "Pause briefly at the top; avoid arching your lower back."
          },
          {
            "name": "Band row or prone W raise",
            "setsReps": "3 × 8–12",
            "note": "For a band row, loop a suitable band around your feet while seated, following its instructions. Without equipment, lie face down and gently lift arms in a W. This is a lighter back movement, not a loaded-row equivalent."
          },
          {
            "name": "Side plank",
            "setsReps": "3 × 20–30 seconds each side",
            "note": "Keep the movement controlled and breathe throughout."
          }
        ],
        "warmup": "Warm up for 5–7 minutes: easy walking, arm circles, bodyweight squats, and gentle hip hinges. Rest between sets as needed; finish with a few comfortable reps still available.",
        "progression": "Start with a version you can control. Beginner plans use 2 sets; intermediate plans use 3. Stop an exercise if it causes pain.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": false,
        "reflection": null
      },
      {
        "day": 4,
        "regimenId": "consistency",
        "title": "Recovery day",
        "focus": "Daily movement, protein, and sleep",
        "exercises": [],
        "warmup": "Start movement at an easy pace. Add gentle mobility if it feels useful.",
        "progression": "There is no strength session planned today.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": true,
        "reflection": null
      },
      {
        "day": 5,
        "regimenId": "consistency",
        "title": "Strength C",
        "focus": "Compound movements, carry, core",
        "exercises": [
          {
            "name": "Bodyweight squat",
            "setsReps": "3 × 8–12",
            "note": "Use a comfortable depth and a controlled descent."
          },
          {
            "name": "Push-up",
            "setsReps": "3 × 8–12",
            "note": "Use a wall or stable exercise bench for the easier version."
          },
          {
            "name": "Band row or prone W raise",
            "setsReps": "3 × 8–12",
            "note": "For a band row, loop a suitable band around your feet while seated, following its instructions. Without equipment, lie face down and gently lift arms in a W. This is a lighter back movement, not a loaded-row equivalent."
          },
          {
            "name": "Split-stance hip hinge",
            "setsReps": "3 × 8 each side",
            "note": "Keep both feet on the floor and use a comfortable range."
          },
          {
            "name": "Optional march or suitcase carry",
            "setsReps": "3 × 30–40 seconds",
            "note": "If you have a dumbbell, carry it at your side. Otherwise use an easy march as a movement finisher; it does not replace a loaded carry."
          },
          {
            "name": "Plank",
            "setsReps": "3 × 30–45 seconds",
            "note": "Breathe steadily. Shorten the hold if your form changes."
          }
        ],
        "warmup": "Warm up for 5–7 minutes: easy walking, arm circles, bodyweight squats, and gentle hip hinges. Rest between sets as needed; finish with a few comfortable reps still available.",
        "progression": "Start with a version you can control. Beginner plans use 2 sets; intermediate plans use 3. Stop an exercise if it causes pain.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": false,
        "reflection": null
      },
      {
        "day": 6,
        "regimenId": "consistency",
        "title": "Recovery day",
        "focus": "Daily movement, protein, and sleep",
        "exercises": [],
        "warmup": "Start movement at an easy pace. Add gentle mobility if it feels useful.",
        "progression": "There is no strength session planned today.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": true,
        "reflection": null
      },
      {
        "day": 7,
        "regimenId": "consistency",
        "title": "Recovery day",
        "focus": "Daily movement, protein, and sleep",
        "exercises": [],
        "warmup": "Start movement at an easy pace. Add gentle mobility if it feels useful.",
        "progression": "There is no strength session planned today.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": true,
        "reflection": null
      },
      {
        "day": 8,
        "regimenId": "consistency",
        "title": "Strength A",
        "focus": "Squat, push, hinge, pull, core",
        "exercises": [
          {
            "name": "Bodyweight squat",
            "setsReps": "3 × 8–12",
            "note": "Use a comfortable depth and a controlled descent."
          },
          {
            "name": "Push-up",
            "setsReps": "3 × 8–12",
            "note": "Use a wall or stable exercise bench for the easier version."
          },
          {
            "name": "Bodyweight hip hinge",
            "setsReps": "3 × 8–12",
            "note": "Move from your hips; keep the range comfortable and your back steady."
          },
          {
            "name": "Band row or prone W raise",
            "setsReps": "3 × 8–12",
            "note": "For a band row, loop a suitable band around your feet while seated, following its instructions. Without equipment, lie face down and gently lift arms in a W. This is a lighter back movement, not a loaded-row equivalent."
          },
          {
            "name": "Plank",
            "setsReps": "3 × 30–45 seconds",
            "note": "Breathe steadily. Shorten the hold if your form changes."
          }
        ],
        "warmup": "Warm up for 5–7 minutes: easy walking, arm circles, bodyweight squats, and gentle hip hinges. Rest between sets as needed; finish with a few comfortable reps still available.",
        "progression": "Week 2: if last week felt comfortable, add 1–2 reps within the range or choose a slightly harder variation. Keep the same version if you need it.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": false,
        "reflection": null
      },
      {
        "day": 9,
        "regimenId": "consistency",
        "title": "Recovery day",
        "focus": "Daily movement, protein, and sleep",
        "exercises": [],
        "warmup": "Start movement at an easy pace. Add gentle mobility if it feels useful.",
        "progression": "There is no strength session planned today.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": true,
        "reflection": null
      },
      {
        "day": 10,
        "regimenId": "consistency",
        "title": "Strength B",
        "focus": "Lunge, press, bridge, pull, core",
        "exercises": [
          {
            "name": "Reverse lunge",
            "setsReps": "3 × 8 each side",
            "note": "Use a wall for balance if needed. Add dumbbells only if comfortable."
          },
          {
            "name": "Pike push-up",
            "setsReps": "3 × 8–12",
            "note": "Use a comfortable range; use a wall push-up if this variation is too hard."
          },
          {
            "name": "Glute bridge",
            "setsReps": "3 × 10–15",
            "note": "Pause briefly at the top; avoid arching your lower back."
          },
          {
            "name": "Band row or prone W raise",
            "setsReps": "3 × 8–12",
            "note": "For a band row, loop a suitable band around your feet while seated, following its instructions. Without equipment, lie face down and gently lift arms in a W. This is a lighter back movement, not a loaded-row equivalent."
          },
          {
            "name": "Side plank",
            "setsReps": "3 × 20–30 seconds each side",
            "note": "Keep the movement controlled and breathe throughout."
          }
        ],
        "warmup": "Warm up for 5–7 minutes: easy walking, arm circles, bodyweight squats, and gentle hip hinges. Rest between sets as needed; finish with a few comfortable reps still available.",
        "progression": "Week 2: if last week felt comfortable, add 1–2 reps within the range or choose a slightly harder variation. Keep the same version if you need it.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": false,
        "reflection": null
      },
      {
        "day": 11,
        "regimenId": "consistency",
        "title": "Recovery day",
        "focus": "Daily movement, protein, and sleep",
        "exercises": [],
        "warmup": "Start movement at an easy pace. Add gentle mobility if it feels useful.",
        "progression": "There is no strength session planned today.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": true,
        "reflection": null
      },
      {
        "day": 12,
        "regimenId": "consistency",
        "title": "Strength C",
        "focus": "Compound movements, carry, core",
        "exercises": [
          {
            "name": "Bodyweight squat",
            "setsReps": "3 × 8–12",
            "note": "Use a comfortable depth and a controlled descent."
          },
          {
            "name": "Push-up",
            "setsReps": "3 × 8–12",
            "note": "Use a wall or stable exercise bench for the easier version."
          },
          {
            "name": "Band row or prone W raise",
            "setsReps": "3 × 8–12",
            "note": "For a band row, loop a suitable band around your feet while seated, following its instructions. Without equipment, lie face down and gently lift arms in a W. This is a lighter back movement, not a loaded-row equivalent."
          },
          {
            "name": "Split-stance hip hinge",
            "setsReps": "3 × 8 each side",
            "note": "Keep both feet on the floor and use a comfortable range."
          },
          {
            "name": "Optional march or suitcase carry",
            "setsReps": "3 × 30–40 seconds",
            "note": "If you have a dumbbell, carry it at your side. Otherwise use an easy march as a movement finisher; it does not replace a loaded carry."
          },
          {
            "name": "Plank",
            "setsReps": "3 × 30–45 seconds",
            "note": "Breathe steadily. Shorten the hold if your form changes."
          }
        ],
        "warmup": "Warm up for 5–7 minutes: easy walking, arm circles, bodyweight squats, and gentle hip hinges. Rest between sets as needed; finish with a few comfortable reps still available.",
        "progression": "Week 2: if last week felt comfortable, add 1–2 reps within the range or choose a slightly harder variation. Keep the same version if you need it.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": false,
        "reflection": null
      },
      {
        "day": 13,
        "regimenId": "consistency",
        "title": "Recovery day",
        "focus": "Daily movement, protein, and sleep",
        "exercises": [],
        "warmup": "Start movement at an easy pace. Add gentle mobility if it feels useful.",
        "progression": "There is no strength session planned today.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": true,
        "reflection": null
      },
      {
        "day": 14,
        "regimenId": "consistency",
        "title": "Recovery + reflect",
        "focus": "Daily movement, protein, and sleep",
        "exercises": [],
        "warmup": "Start movement at an easy pace. Add gentle mobility if it feels useful.",
        "progression": "There is no strength session planned today.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": true,
        "reflection": "What helped you show up, and what will you keep for the next round?"
      }
    ],
    "gym-beginner": [
      {
        "day": 1,
        "regimenId": "consistency",
        "title": "Strength A",
        "focus": "Squat, push, hinge, pull, core",
        "exercises": [
          {
            "name": "Goblet squat",
            "setsReps": "2 × 8–12",
            "note": "Hold a dumbbell at your chest. Lower with control."
          },
          {
            "name": "Dumbbell chest press",
            "setsReps": "2 × 8–12",
            "note": "Choose a load you can control throughout each rep."
          },
          {
            "name": "Dumbbell Romanian deadlift",
            "setsReps": "2 × 8–12",
            "note": "Move from your hips; keep the range comfortable and your back steady."
          },
          {
            "name": "Dumbbell row",
            "setsReps": "2 × 8–12",
            "note": "Support one hand on a stable exercise bench. Keep your torso steady."
          },
          {
            "name": "Dead bug",
            "setsReps": "2 × 8 each side",
            "note": "Move slowly, breathe, and keep your lower back comfortable."
          }
        ],
        "warmup": "Warm up for 5–7 minutes: easy walking, arm circles, bodyweight squats, and gentle hip hinges. Rest between sets as needed; finish with a few comfortable reps still available.",
        "progression": "Start with a version you can control. Beginner plans use 2 sets; intermediate plans use 3. Stop an exercise if it causes pain.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": false,
        "reflection": null
      },
      {
        "day": 2,
        "regimenId": "consistency",
        "title": "Recovery day",
        "focus": "Daily movement, protein, and sleep",
        "exercises": [],
        "warmup": "Start movement at an easy pace. Add gentle mobility if it feels useful.",
        "progression": "There is no strength session planned today.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": true,
        "reflection": null
      },
      {
        "day": 3,
        "regimenId": "consistency",
        "title": "Strength B",
        "focus": "Lunge, press, bridge, pull, core",
        "exercises": [
          {
            "name": "Reverse lunge",
            "setsReps": "2 × 8 each side",
            "note": "Use a wall for balance if needed. Add dumbbells only if comfortable."
          },
          {
            "name": "Dumbbell overhead press",
            "setsReps": "2 × 8–12",
            "note": "Press through a comfortable range without leaning back."
          },
          {
            "name": "Glute bridge",
            "setsReps": "2 × 10–15",
            "note": "Pause briefly at the top; avoid arching your lower back."
          },
          {
            "name": "Dumbbell row",
            "setsReps": "2 × 8–12",
            "note": "Support one hand on a stable exercise bench. Keep your torso steady."
          },
          {
            "name": "Bird dog",
            "setsReps": "2 × 8 each side",
            "note": "Keep the movement controlled and breathe throughout."
          }
        ],
        "warmup": "Warm up for 5–7 minutes: easy walking, arm circles, bodyweight squats, and gentle hip hinges. Rest between sets as needed; finish with a few comfortable reps still available.",
        "progression": "Start with a version you can control. Beginner plans use 2 sets; intermediate plans use 3. Stop an exercise if it causes pain.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": false,
        "reflection": null
      },
      {
        "day": 4,
        "regimenId": "consistency",
        "title": "Recovery day",
        "focus": "Daily movement, protein, and sleep",
        "exercises": [],
        "warmup": "Start movement at an easy pace. Add gentle mobility if it feels useful.",
        "progression": "There is no strength session planned today.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": true,
        "reflection": null
      },
      {
        "day": 5,
        "regimenId": "consistency",
        "title": "Strength C",
        "focus": "Compound movements, carry, core",
        "exercises": [
          {
            "name": "Goblet squat",
            "setsReps": "2 × 8–12",
            "note": "Hold a dumbbell at your chest. Lower with control."
          },
          {
            "name": "Dumbbell chest press",
            "setsReps": "2 × 8–12",
            "note": "Choose a load you can control throughout each rep."
          },
          {
            "name": "Dumbbell row",
            "setsReps": "2 × 8–12",
            "note": "Support one hand on a stable exercise bench. Keep your torso steady."
          },
          {
            "name": "Split-stance dumbbell deadlift",
            "setsReps": "2 × 8 each side",
            "note": "Keep both feet on the floor and use a comfortable range."
          },
          {
            "name": "Suitcase carry",
            "setsReps": "2 × 30–40 seconds",
            "note": "Walk upright with a dumbbell at one side; switch sides each round."
          },
          {
            "name": "Dead bug",
            "setsReps": "2 × 8 each side",
            "note": "Move slowly, breathe, and keep your lower back comfortable."
          }
        ],
        "warmup": "Warm up for 5–7 minutes: easy walking, arm circles, bodyweight squats, and gentle hip hinges. Rest between sets as needed; finish with a few comfortable reps still available.",
        "progression": "Start with a version you can control. Beginner plans use 2 sets; intermediate plans use 3. Stop an exercise if it causes pain.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": false,
        "reflection": null
      },
      {
        "day": 6,
        "regimenId": "consistency",
        "title": "Recovery day",
        "focus": "Daily movement, protein, and sleep",
        "exercises": [],
        "warmup": "Start movement at an easy pace. Add gentle mobility if it feels useful.",
        "progression": "There is no strength session planned today.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": true,
        "reflection": null
      },
      {
        "day": 7,
        "regimenId": "consistency",
        "title": "Recovery day",
        "focus": "Daily movement, protein, and sleep",
        "exercises": [],
        "warmup": "Start movement at an easy pace. Add gentle mobility if it feels useful.",
        "progression": "There is no strength session planned today.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": true,
        "reflection": null
      },
      {
        "day": 8,
        "regimenId": "consistency",
        "title": "Strength A",
        "focus": "Squat, push, hinge, pull, core",
        "exercises": [
          {
            "name": "Goblet squat",
            "setsReps": "2 × 8–12",
            "note": "Hold a dumbbell at your chest. Lower with control."
          },
          {
            "name": "Dumbbell chest press",
            "setsReps": "2 × 8–12",
            "note": "Choose a load you can control throughout each rep."
          },
          {
            "name": "Dumbbell Romanian deadlift",
            "setsReps": "2 × 8–12",
            "note": "Move from your hips; keep the range comfortable and your back steady."
          },
          {
            "name": "Dumbbell row",
            "setsReps": "2 × 8–12",
            "note": "Support one hand on a stable exercise bench. Keep your torso steady."
          },
          {
            "name": "Dead bug",
            "setsReps": "2 × 8 each side",
            "note": "Move slowly, breathe, and keep your lower back comfortable."
          }
        ],
        "warmup": "Warm up for 5–7 minutes: easy walking, arm circles, bodyweight squats, and gentle hip hinges. Rest between sets as needed; finish with a few comfortable reps still available.",
        "progression": "Week 2: if last week felt comfortable, add 1–2 reps within the range or choose a slightly harder variation. Keep the same version if you need it.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": false,
        "reflection": null
      },
      {
        "day": 9,
        "regimenId": "consistency",
        "title": "Recovery day",
        "focus": "Daily movement, protein, and sleep",
        "exercises": [],
        "warmup": "Start movement at an easy pace. Add gentle mobility if it feels useful.",
        "progression": "There is no strength session planned today.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": true,
        "reflection": null
      },
      {
        "day": 10,
        "regimenId": "consistency",
        "title": "Strength B",
        "focus": "Lunge, press, bridge, pull, core",
        "exercises": [
          {
            "name": "Reverse lunge",
            "setsReps": "2 × 8 each side",
            "note": "Use a wall for balance if needed. Add dumbbells only if comfortable."
          },
          {
            "name": "Dumbbell overhead press",
            "setsReps": "2 × 8–12",
            "note": "Press through a comfortable range without leaning back."
          },
          {
            "name": "Glute bridge",
            "setsReps": "2 × 10–15",
            "note": "Pause briefly at the top; avoid arching your lower back."
          },
          {
            "name": "Dumbbell row",
            "setsReps": "2 × 8–12",
            "note": "Support one hand on a stable exercise bench. Keep your torso steady."
          },
          {
            "name": "Bird dog",
            "setsReps": "2 × 8 each side",
            "note": "Keep the movement controlled and breathe throughout."
          }
        ],
        "warmup": "Warm up for 5–7 minutes: easy walking, arm circles, bodyweight squats, and gentle hip hinges. Rest between sets as needed; finish with a few comfortable reps still available.",
        "progression": "Week 2: if last week felt comfortable, add 1–2 reps within the range or choose a slightly harder variation. Keep the same version if you need it.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": false,
        "reflection": null
      },
      {
        "day": 11,
        "regimenId": "consistency",
        "title": "Recovery day",
        "focus": "Daily movement, protein, and sleep",
        "exercises": [],
        "warmup": "Start movement at an easy pace. Add gentle mobility if it feels useful.",
        "progression": "There is no strength session planned today.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": true,
        "reflection": null
      },
      {
        "day": 12,
        "regimenId": "consistency",
        "title": "Strength C",
        "focus": "Compound movements, carry, core",
        "exercises": [
          {
            "name": "Goblet squat",
            "setsReps": "2 × 8–12",
            "note": "Hold a dumbbell at your chest. Lower with control."
          },
          {
            "name": "Dumbbell chest press",
            "setsReps": "2 × 8–12",
            "note": "Choose a load you can control throughout each rep."
          },
          {
            "name": "Dumbbell row",
            "setsReps": "2 × 8–12",
            "note": "Support one hand on a stable exercise bench. Keep your torso steady."
          },
          {
            "name": "Split-stance dumbbell deadlift",
            "setsReps": "2 × 8 each side",
            "note": "Keep both feet on the floor and use a comfortable range."
          },
          {
            "name": "Suitcase carry",
            "setsReps": "2 × 30–40 seconds",
            "note": "Walk upright with a dumbbell at one side; switch sides each round."
          },
          {
            "name": "Dead bug",
            "setsReps": "2 × 8 each side",
            "note": "Move slowly, breathe, and keep your lower back comfortable."
          }
        ],
        "warmup": "Warm up for 5–7 minutes: easy walking, arm circles, bodyweight squats, and gentle hip hinges. Rest between sets as needed; finish with a few comfortable reps still available.",
        "progression": "Week 2: if last week felt comfortable, add 1–2 reps within the range or choose a slightly harder variation. Keep the same version if you need it.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": false,
        "reflection": null
      },
      {
        "day": 13,
        "regimenId": "consistency",
        "title": "Recovery day",
        "focus": "Daily movement, protein, and sleep",
        "exercises": [],
        "warmup": "Start movement at an easy pace. Add gentle mobility if it feels useful.",
        "progression": "There is no strength session planned today.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": true,
        "reflection": null
      },
      {
        "day": 14,
        "regimenId": "consistency",
        "title": "Recovery + reflect",
        "focus": "Daily movement, protein, and sleep",
        "exercises": [],
        "warmup": "Start movement at an easy pace. Add gentle mobility if it feels useful.",
        "progression": "There is no strength session planned today.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": true,
        "reflection": "What helped you show up, and what will you keep for the next round?"
      }
    ],
    "gym-intermediate": [
      {
        "day": 1,
        "regimenId": "consistency",
        "title": "Strength A",
        "focus": "Squat, push, hinge, pull, core",
        "exercises": [
          {
            "name": "Goblet squat",
            "setsReps": "3 × 8–12",
            "note": "Hold a dumbbell at your chest. Lower with control."
          },
          {
            "name": "Dumbbell chest press",
            "setsReps": "3 × 8–12",
            "note": "Choose a load you can control throughout each rep."
          },
          {
            "name": "Dumbbell Romanian deadlift",
            "setsReps": "3 × 8–12",
            "note": "Move from your hips; keep the range comfortable and your back steady."
          },
          {
            "name": "Dumbbell row",
            "setsReps": "3 × 8–12",
            "note": "Support one hand on a stable exercise bench. Keep your torso steady."
          },
          {
            "name": "Plank",
            "setsReps": "3 × 30–45 seconds",
            "note": "Breathe steadily. Shorten the hold if your form changes."
          }
        ],
        "warmup": "Warm up for 5–7 minutes: easy walking, arm circles, bodyweight squats, and gentle hip hinges. Rest between sets as needed; finish with a few comfortable reps still available.",
        "progression": "Start with a version you can control. Beginner plans use 2 sets; intermediate plans use 3. Stop an exercise if it causes pain.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": false,
        "reflection": null
      },
      {
        "day": 2,
        "regimenId": "consistency",
        "title": "Recovery day",
        "focus": "Daily movement, protein, and sleep",
        "exercises": [],
        "warmup": "Start movement at an easy pace. Add gentle mobility if it feels useful.",
        "progression": "There is no strength session planned today.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": true,
        "reflection": null
      },
      {
        "day": 3,
        "regimenId": "consistency",
        "title": "Strength B",
        "focus": "Lunge, press, bridge, pull, core",
        "exercises": [
          {
            "name": "Reverse lunge",
            "setsReps": "3 × 8 each side",
            "note": "Use a wall for balance if needed. Add dumbbells only if comfortable."
          },
          {
            "name": "Dumbbell overhead press",
            "setsReps": "3 × 8–12",
            "note": "Press through a comfortable range without leaning back."
          },
          {
            "name": "Glute bridge",
            "setsReps": "3 × 10–15",
            "note": "Pause briefly at the top; avoid arching your lower back."
          },
          {
            "name": "Dumbbell row",
            "setsReps": "3 × 8–12",
            "note": "Support one hand on a stable exercise bench. Keep your torso steady."
          },
          {
            "name": "Side plank",
            "setsReps": "3 × 20–30 seconds each side",
            "note": "Keep the movement controlled and breathe throughout."
          }
        ],
        "warmup": "Warm up for 5–7 minutes: easy walking, arm circles, bodyweight squats, and gentle hip hinges. Rest between sets as needed; finish with a few comfortable reps still available.",
        "progression": "Start with a version you can control. Beginner plans use 2 sets; intermediate plans use 3. Stop an exercise if it causes pain.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": false,
        "reflection": null
      },
      {
        "day": 4,
        "regimenId": "consistency",
        "title": "Recovery day",
        "focus": "Daily movement, protein, and sleep",
        "exercises": [],
        "warmup": "Start movement at an easy pace. Add gentle mobility if it feels useful.",
        "progression": "There is no strength session planned today.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": true,
        "reflection": null
      },
      {
        "day": 5,
        "regimenId": "consistency",
        "title": "Strength C",
        "focus": "Compound movements, carry, core",
        "exercises": [
          {
            "name": "Goblet squat",
            "setsReps": "3 × 8–12",
            "note": "Hold a dumbbell at your chest. Lower with control."
          },
          {
            "name": "Dumbbell chest press",
            "setsReps": "3 × 8–12",
            "note": "Choose a load you can control throughout each rep."
          },
          {
            "name": "Dumbbell row",
            "setsReps": "3 × 8–12",
            "note": "Support one hand on a stable exercise bench. Keep your torso steady."
          },
          {
            "name": "Split-stance dumbbell deadlift",
            "setsReps": "3 × 8 each side",
            "note": "Keep both feet on the floor and use a comfortable range."
          },
          {
            "name": "Suitcase carry",
            "setsReps": "3 × 30–40 seconds",
            "note": "Walk upright with a dumbbell at one side; switch sides each round."
          },
          {
            "name": "Plank",
            "setsReps": "3 × 30–45 seconds",
            "note": "Breathe steadily. Shorten the hold if your form changes."
          }
        ],
        "warmup": "Warm up for 5–7 minutes: easy walking, arm circles, bodyweight squats, and gentle hip hinges. Rest between sets as needed; finish with a few comfortable reps still available.",
        "progression": "Start with a version you can control. Beginner plans use 2 sets; intermediate plans use 3. Stop an exercise if it causes pain.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": false,
        "reflection": null
      },
      {
        "day": 6,
        "regimenId": "consistency",
        "title": "Recovery day",
        "focus": "Daily movement, protein, and sleep",
        "exercises": [],
        "warmup": "Start movement at an easy pace. Add gentle mobility if it feels useful.",
        "progression": "There is no strength session planned today.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": true,
        "reflection": null
      },
      {
        "day": 7,
        "regimenId": "consistency",
        "title": "Recovery day",
        "focus": "Daily movement, protein, and sleep",
        "exercises": [],
        "warmup": "Start movement at an easy pace. Add gentle mobility if it feels useful.",
        "progression": "There is no strength session planned today.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": true,
        "reflection": null
      },
      {
        "day": 8,
        "regimenId": "consistency",
        "title": "Strength A",
        "focus": "Squat, push, hinge, pull, core",
        "exercises": [
          {
            "name": "Goblet squat",
            "setsReps": "3 × 8–12",
            "note": "Hold a dumbbell at your chest. Lower with control."
          },
          {
            "name": "Dumbbell chest press",
            "setsReps": "3 × 8–12",
            "note": "Choose a load you can control throughout each rep."
          },
          {
            "name": "Dumbbell Romanian deadlift",
            "setsReps": "3 × 8–12",
            "note": "Move from your hips; keep the range comfortable and your back steady."
          },
          {
            "name": "Dumbbell row",
            "setsReps": "3 × 8–12",
            "note": "Support one hand on a stable exercise bench. Keep your torso steady."
          },
          {
            "name": "Plank",
            "setsReps": "3 × 30–45 seconds",
            "note": "Breathe steadily. Shorten the hold if your form changes."
          }
        ],
        "warmup": "Warm up for 5–7 minutes: easy walking, arm circles, bodyweight squats, and gentle hip hinges. Rest between sets as needed; finish with a few comfortable reps still available.",
        "progression": "Week 2: if last week felt comfortable, add 1–2 reps within the range or choose a slightly harder variation. Keep the same version if you need it.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": false,
        "reflection": null
      },
      {
        "day": 9,
        "regimenId": "consistency",
        "title": "Recovery day",
        "focus": "Daily movement, protein, and sleep",
        "exercises": [],
        "warmup": "Start movement at an easy pace. Add gentle mobility if it feels useful.",
        "progression": "There is no strength session planned today.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": true,
        "reflection": null
      },
      {
        "day": 10,
        "regimenId": "consistency",
        "title": "Strength B",
        "focus": "Lunge, press, bridge, pull, core",
        "exercises": [
          {
            "name": "Reverse lunge",
            "setsReps": "3 × 8 each side",
            "note": "Use a wall for balance if needed. Add dumbbells only if comfortable."
          },
          {
            "name": "Dumbbell overhead press",
            "setsReps": "3 × 8–12",
            "note": "Press through a comfortable range without leaning back."
          },
          {
            "name": "Glute bridge",
            "setsReps": "3 × 10–15",
            "note": "Pause briefly at the top; avoid arching your lower back."
          },
          {
            "name": "Dumbbell row",
            "setsReps": "3 × 8–12",
            "note": "Support one hand on a stable exercise bench. Keep your torso steady."
          },
          {
            "name": "Side plank",
            "setsReps": "3 × 20–30 seconds each side",
            "note": "Keep the movement controlled and breathe throughout."
          }
        ],
        "warmup": "Warm up for 5–7 minutes: easy walking, arm circles, bodyweight squats, and gentle hip hinges. Rest between sets as needed; finish with a few comfortable reps still available.",
        "progression": "Week 2: if last week felt comfortable, add 1–2 reps within the range or choose a slightly harder variation. Keep the same version if you need it.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": false,
        "reflection": null
      },
      {
        "day": 11,
        "regimenId": "consistency",
        "title": "Recovery day",
        "focus": "Daily movement, protein, and sleep",
        "exercises": [],
        "warmup": "Start movement at an easy pace. Add gentle mobility if it feels useful.",
        "progression": "There is no strength session planned today.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": true,
        "reflection": null
      },
      {
        "day": 12,
        "regimenId": "consistency",
        "title": "Strength C",
        "focus": "Compound movements, carry, core",
        "exercises": [
          {
            "name": "Goblet squat",
            "setsReps": "3 × 8–12",
            "note": "Hold a dumbbell at your chest. Lower with control."
          },
          {
            "name": "Dumbbell chest press",
            "setsReps": "3 × 8–12",
            "note": "Choose a load you can control throughout each rep."
          },
          {
            "name": "Dumbbell row",
            "setsReps": "3 × 8–12",
            "note": "Support one hand on a stable exercise bench. Keep your torso steady."
          },
          {
            "name": "Split-stance dumbbell deadlift",
            "setsReps": "3 × 8 each side",
            "note": "Keep both feet on the floor and use a comfortable range."
          },
          {
            "name": "Suitcase carry",
            "setsReps": "3 × 30–40 seconds",
            "note": "Walk upright with a dumbbell at one side; switch sides each round."
          },
          {
            "name": "Plank",
            "setsReps": "3 × 30–45 seconds",
            "note": "Breathe steadily. Shorten the hold if your form changes."
          }
        ],
        "warmup": "Warm up for 5–7 minutes: easy walking, arm circles, bodyweight squats, and gentle hip hinges. Rest between sets as needed; finish with a few comfortable reps still available.",
        "progression": "Week 2: if last week felt comfortable, add 1–2 reps within the range or choose a slightly harder variation. Keep the same version if you need it.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": false,
        "reflection": null
      },
      {
        "day": 13,
        "regimenId": "consistency",
        "title": "Recovery day",
        "focus": "Daily movement, protein, and sleep",
        "exercises": [],
        "warmup": "Start movement at an easy pace. Add gentle mobility if it feels useful.",
        "progression": "There is no strength session planned today.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": true,
        "reflection": null
      },
      {
        "day": 14,
        "regimenId": "consistency",
        "title": "Recovery + reflect",
        "focus": "Daily movement, protein, and sleep",
        "exercises": [],
        "warmup": "Start movement at an easy pace. Add gentle mobility if it feels useful.",
        "progression": "There is no strength session planned today.",
        "movement": "8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.",
        "recovery": true,
        "reflection": "What helped you show up, and what will you keep for the next round?"
      }
    ]
  }
}