"""
Calibrate WorkoutStructureRule DB records for ALL 8 workout types.

Creates the full 120-rule matrix (8 types x 5 goals x 3 sections).
Values are based on exercise science research (workout_research.md),
not ML extraction. Uses update_or_create for full idempotency.

Workout types: traditional_strength_training, hypertrophy,
    high_intensity_interval_training, functional_strength_training,
    cross_training, core_training, flexibility, cardio

Goals: strength, hypertrophy, endurance, weight_loss, general_fitness
Sections: warm_up, working, cool_down
"""
from django.core.management.base import BaseCommand
from generator.models import WorkoutType, WorkoutStructureRule


# ======================================================================
# Research-backed structure rules — all 8 workout types
# ======================================================================

# traditional_strength_training: heavy compound lifts, low reps, long rest
# Reference: NSCA Essentials of Strength Training (4th ed.), Schoenfeld 2021
TRADITIONAL_STRENGTH_RULES = {
    'warm_up': {
        'strength': {
            'rounds': 1, 'ex_per_ss': 5,
            'rep_min': 6, 'rep_max': 8,
            'dur_min': 25, 'dur_max': 35,
            'patterns': [
                'mobility', 'mobility - dynamic', 'core',
                'core - anti-extension', 'lower push',
            ],
        },
        'hypertrophy': {
            'rounds': 1, 'ex_per_ss': 5,
            'rep_min': 8, 'rep_max': 10,
            'dur_min': 25, 'dur_max': 30,
            'patterns': [
                'mobility', 'mobility - dynamic', 'core',
                'core - anti-extension', 'lower push',
            ],
        },
        'endurance': {
            'rounds': 1, 'ex_per_ss': 6,
            'rep_min': 10, 'rep_max': 12,
            'dur_min': 30, 'dur_max': 40,
            'patterns': [
                'mobility', 'mobility - dynamic', 'core',
                'core - anti-extension', 'cardio/locomotion',
                'lower push',
            ],
        },
        'weight_loss': {
            'rounds': 1, 'ex_per_ss': 5,
            'rep_min': 10, 'rep_max': 12,
            'dur_min': 30, 'dur_max': 35,
            'patterns': [
                'mobility', 'mobility - dynamic', 'core',
                'core - anti-extension', 'lower push',
            ],
        },
        'general_fitness': {
            'rounds': 1, 'ex_per_ss': 5,
            'rep_min': 8, 'rep_max': 10,
            'dur_min': 25, 'dur_max': 30,
            'patterns': [
                'mobility', 'mobility - dynamic', 'core',
                'core - anti-extension', 'lower push',
            ],
        },
    },
    'working': {
        'strength': {
            'rounds': 5, 'ex_per_ss': 2,
            'rep_min': 6, 'rep_max': 8,
            'dur_min': 20, 'dur_max': 30,
            'patterns': [
                'lower push - squat', 'lower pull - hip hinge',
                'upper push - horizontal', 'upper push - vertical',
                'upper pull - horizontal', 'upper pull - vertical',
                'arms',
            ],
        },
        'hypertrophy': {
            'rounds': 4, 'ex_per_ss': 2,
            'rep_min': 6, 'rep_max': 10,
            'dur_min': 20, 'dur_max': 30,
            'patterns': [
                'lower push - squat', 'lower pull - hip hinge',
                'upper push - horizontal', 'upper pull - horizontal',
                'upper push - vertical', 'upper pull - vertical',
                'arms',
            ],
        },
        'endurance': {
            'rounds': 3, 'ex_per_ss': 3,
            'rep_min': 10, 'rep_max': 15,
            'dur_min': 20, 'dur_max': 30,
            'patterns': [
                'lower push - squat', 'lower pull - hip hinge',
                'upper push', 'upper pull', 'arms', 'core',
            ],
        },
        'weight_loss': {
            'rounds': 3, 'ex_per_ss': 3,
            'rep_min': 8, 'rep_max': 12,
            'dur_min': 20, 'dur_max': 30,
            'patterns': [
                'lower push - squat', 'lower pull - hip hinge',
                'upper push', 'upper pull', 'arms', 'core',
            ],
        },
        'general_fitness': {
            'rounds': 4, 'ex_per_ss': 2,
            'rep_min': 6, 'rep_max': 10,
            'dur_min': 20, 'dur_max': 30,
            'patterns': [
                'lower push - squat', 'lower pull - hip hinge',
                'upper push - horizontal', 'upper pull - horizontal',
                'upper push - vertical', 'upper pull - vertical',
                'arms',
            ],
        },
    },
    'cool_down': {
        'strength': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 6, 'rep_max': 8,
            'dur_min': 30, 'dur_max': 45,
            'patterns': [
                'mobility', 'mobility - static', 'yoga',
                'lower pull - hip hinge',
            ],
        },
        'hypertrophy': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 8, 'rep_max': 10,
            'dur_min': 25, 'dur_max': 35,
            'patterns': [
                'mobility', 'mobility - static', 'yoga',
                'lower pull - hip hinge',
            ],
        },
        'endurance': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 10, 'rep_max': 12,
            'dur_min': 30, 'dur_max': 45,
            'patterns': [
                'mobility', 'mobility - static', 'yoga',
                'lower pull - hip hinge',
            ],
        },
        'weight_loss': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 10, 'rep_max': 12,
            'dur_min': 25, 'dur_max': 40,
            'patterns': [
                'mobility', 'mobility - static', 'yoga',
                'lower pull - hip hinge',
            ],
        },
        'general_fitness': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 8, 'rep_max': 10,
            'dur_min': 25, 'dur_max': 35,
            'patterns': [
                'mobility', 'mobility - static', 'yoga',
                'lower pull - hip hinge',
            ],
        },
    },
}

# hypertrophy: moderate-heavy loads, controlled tempo, volume-focused
# Reference: Schoenfeld "Science and Development of Muscle Hypertrophy" (2nd ed.)
HYPERTROPHY_RULES = {
    'warm_up': {
        'strength': {
            'rounds': 1, 'ex_per_ss': 5,
            'rep_min': 6, 'rep_max': 8,
            'dur_min': 25, 'dur_max': 30,
            'patterns': [
                'mobility', 'mobility - dynamic', 'core',
                'core - anti-extension', 'lower push',
            ],
        },
        'hypertrophy': {
            'rounds': 1, 'ex_per_ss': 5,
            'rep_min': 8, 'rep_max': 10,
            'dur_min': 25, 'dur_max': 30,
            'patterns': [
                'mobility', 'mobility - dynamic', 'core',
                'core - anti-extension', 'lower push',
            ],
        },
        'endurance': {
            'rounds': 1, 'ex_per_ss': 6,
            'rep_min': 10, 'rep_max': 12,
            'dur_min': 30, 'dur_max': 40,
            'patterns': [
                'mobility', 'mobility - dynamic', 'core',
                'cardio/locomotion', 'lower push',
                'core - anti-extension',
            ],
        },
        'weight_loss': {
            'rounds': 1, 'ex_per_ss': 5,
            'rep_min': 10, 'rep_max': 12,
            'dur_min': 30, 'dur_max': 35,
            'patterns': [
                'mobility', 'mobility - dynamic', 'core',
                'core - anti-extension', 'lower push',
            ],
        },
        'general_fitness': {
            'rounds': 1, 'ex_per_ss': 5,
            'rep_min': 8, 'rep_max': 10,
            'dur_min': 25, 'dur_max': 30,
            'patterns': [
                'mobility', 'mobility - dynamic', 'core',
                'core - anti-extension', 'lower push',
            ],
        },
    },
    'working': {
        'strength': {
            'rounds': 4, 'ex_per_ss': 2,
            'rep_min': 6, 'rep_max': 8,
            'dur_min': 20, 'dur_max': 30,
            'patterns': [
                'upper push - horizontal', 'upper push - vertical',
                'upper pull - horizontal', 'upper pull - vertical',
                'lower push - squat', 'lower pull - hip hinge',
                'arms',
            ],
        },
        'hypertrophy': {
            'rounds': 3, 'ex_per_ss': 3,
            'rep_min': 8, 'rep_max': 12,
            'dur_min': 20, 'dur_max': 30,
            'patterns': [
                'upper push', 'upper pull', 'lower push',
                'lower pull', 'arms', 'core',
                'lower push - squat', 'lower pull - hip hinge',
            ],
        },
        'endurance': {
            'rounds': 3, 'ex_per_ss': 3,
            'rep_min': 12, 'rep_max': 15,
            'dur_min': 25, 'dur_max': 40,
            'patterns': [
                'upper push', 'upper pull', 'lower push',
                'lower pull', 'arms', 'core', 'cardio/locomotion',
            ],
        },
        'weight_loss': {
            'rounds': 3, 'ex_per_ss': 3,
            'rep_min': 10, 'rep_max': 15,
            'dur_min': 20, 'dur_max': 35,
            'patterns': [
                'upper push', 'upper pull', 'lower push',
                'lower pull', 'arms', 'core',
            ],
        },
        'general_fitness': {
            'rounds': 3, 'ex_per_ss': 3,
            'rep_min': 8, 'rep_max': 12,
            'dur_min': 20, 'dur_max': 30,
            'patterns': [
                'upper push', 'upper pull', 'lower push',
                'lower pull', 'arms', 'core',
                'lower push - squat', 'lower pull - hip hinge',
            ],
        },
    },
    'cool_down': {
        'strength': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 6, 'rep_max': 8,
            'dur_min': 25, 'dur_max': 35,
            'patterns': [
                'mobility', 'mobility - static', 'yoga',
                'lower pull - hip hinge',
            ],
        },
        'hypertrophy': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 8, 'rep_max': 10,
            'dur_min': 25, 'dur_max': 35,
            'patterns': [
                'mobility', 'mobility - static', 'yoga',
                'lower pull - hip hinge',
            ],
        },
        'endurance': {
            'rounds': 1, 'ex_per_ss': 5,
            'rep_min': 10, 'rep_max': 12,
            'dur_min': 30, 'dur_max': 45,
            'patterns': [
                'mobility', 'mobility - static', 'yoga',
                'lower pull - hip hinge', 'lower push',
            ],
        },
        'weight_loss': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 10, 'rep_max': 12,
            'dur_min': 25, 'dur_max': 40,
            'patterns': [
                'mobility', 'mobility - static', 'yoga',
                'lower pull - hip hinge',
            ],
        },
        'general_fitness': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 8, 'rep_max': 10,
            'dur_min': 25, 'dur_max': 35,
            'patterns': [
                'mobility', 'mobility - static', 'yoga',
                'lower pull - hip hinge',
            ],
        },
    },
}

# high_intensity_interval_training: short work intervals, high tempo circuits
# Reference: Biddle & Batterham (2015), Tabata protocol research
# Key: 20-30 min total, 30:30 "Goldilocks ratio", 4-6 exercises per circuit
HIIT_RULES = {
    'warm_up': {
        'strength': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 8, 'rep_max': 12,
            'dur_min': 20, 'dur_max': 30,
            'patterns': [
                'mobility - dynamic', 'cardio/locomotion',
                'core', 'lower push',
            ],
        },
        'hypertrophy': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 8, 'rep_max': 12,
            'dur_min': 20, 'dur_max': 30,
            'patterns': [
                'mobility - dynamic', 'cardio/locomotion',
                'core', 'lower push',
            ],
        },
        'endurance': {
            'rounds': 1, 'ex_per_ss': 5,
            'rep_min': 10, 'rep_max': 15,
            'dur_min': 20, 'dur_max': 30,
            'patterns': [
                'mobility - dynamic', 'cardio/locomotion',
                'core', 'lower push', 'mobility',
            ],
        },
        'weight_loss': {
            'rounds': 1, 'ex_per_ss': 5,
            'rep_min': 10, 'rep_max': 15,
            'dur_min': 20, 'dur_max': 30,
            'patterns': [
                'mobility - dynamic', 'cardio/locomotion',
                'core', 'lower push', 'mobility',
            ],
        },
        'general_fitness': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 8, 'rep_max': 12,
            'dur_min': 20, 'dur_max': 30,
            'patterns': [
                'mobility - dynamic', 'cardio/locomotion',
                'core', 'lower push',
            ],
        },
    },
    'working': {
        'strength': {
            'rounds': 4, 'ex_per_ss': 4,
            'rep_min': 8, 'rep_max': 12,
            'dur_min': 20, 'dur_max': 40,
            'patterns': [
                'lower pull - hip hinge', 'upper push',
                'core', 'upper pull', 'lower push - squat',
                'plyometric',
            ],
        },
        'hypertrophy': {
            'rounds': 4, 'ex_per_ss': 5,
            'rep_min': 10, 'rep_max': 15,
            'dur_min': 20, 'dur_max': 40,
            'patterns': [
                'upper push', 'upper pull', 'lower push',
                'lower pull', 'core', 'plyometric',
            ],
        },
        'endurance': {
            'rounds': 5, 'ex_per_ss': 5,
            'rep_min': 12, 'rep_max': 20,
            'dur_min': 30, 'dur_max': 45,
            'patterns': [
                'cardio/locomotion', 'upper push', 'upper pull',
                'lower push', 'lower pull', 'core', 'plyometric',
            ],
        },
        'weight_loss': {
            'rounds': 5, 'ex_per_ss': 5,
            'rep_min': 10, 'rep_max': 20,
            'dur_min': 20, 'dur_max': 40,
            'patterns': [
                'cardio/locomotion', 'upper push', 'upper pull',
                'lower push', 'lower pull', 'core', 'plyometric',
            ],
        },
        'general_fitness': {
            'rounds': 4, 'ex_per_ss': 4,
            'rep_min': 10, 'rep_max': 15,
            'dur_min': 20, 'dur_max': 40,
            'patterns': [
                'lower pull - hip hinge', 'upper push',
                'core', 'upper pull', 'lower push - squat',
                'plyometric',
            ],
        },
    },
    'cool_down': {
        'strength': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 8, 'rep_max': 10,
            'dur_min': 30, 'dur_max': 45,
            'patterns': [
                'mobility - static', 'yoga', 'mobility',
                'lower pull - hip hinge',
            ],
        },
        'hypertrophy': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 8, 'rep_max': 10,
            'dur_min': 30, 'dur_max': 45,
            'patterns': [
                'mobility - static', 'yoga', 'mobility',
                'lower pull - hip hinge',
            ],
        },
        'endurance': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 8, 'rep_max': 12,
            'dur_min': 30, 'dur_max': 60,
            'patterns': [
                'mobility - static', 'yoga', 'mobility',
                'cardio/locomotion',
            ],
        },
        'weight_loss': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 8, 'rep_max': 12,
            'dur_min': 30, 'dur_max': 45,
            'patterns': [
                'mobility - static', 'yoga', 'mobility',
                'lower pull - hip hinge',
            ],
        },
        'general_fitness': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 8, 'rep_max': 10,
            'dur_min': 30, 'dur_max': 45,
            'patterns': [
                'mobility - static', 'yoga', 'mobility',
                'lower pull - hip hinge',
            ],
        },
    },
}

# functional_strength_training: compound movements, carries, 7 movement patterns
# Reference: Dan John, Pavel Tsatsouline, NSCA
# Key: 3-5 sets, 60-180s rest, all 7 patterns represented, carries mandatory
FUNCTIONAL_STRENGTH_RULES = {
    'warm_up': {
        'strength': {
            'rounds': 1, 'ex_per_ss': 5,
            'rep_min': 6, 'rep_max': 8,
            'dur_min': 25, 'dur_max': 35,
            'patterns': [
                'mobility', 'mobility - dynamic', 'core',
                'core - anti-extension', 'lower push',
            ],
        },
        'hypertrophy': {
            'rounds': 1, 'ex_per_ss': 5,
            'rep_min': 8, 'rep_max': 10,
            'dur_min': 25, 'dur_max': 30,
            'patterns': [
                'mobility', 'mobility - dynamic', 'core',
                'core - anti-extension', 'lower push',
            ],
        },
        'endurance': {
            'rounds': 1, 'ex_per_ss': 6,
            'rep_min': 10, 'rep_max': 12,
            'dur_min': 30, 'dur_max': 40,
            'patterns': [
                'mobility', 'mobility - dynamic', 'core',
                'core - anti-extension', 'cardio/locomotion',
                'lower push',
            ],
        },
        'weight_loss': {
            'rounds': 1, 'ex_per_ss': 5,
            'rep_min': 10, 'rep_max': 12,
            'dur_min': 25, 'dur_max': 35,
            'patterns': [
                'mobility', 'mobility - dynamic', 'core',
                'core - anti-extension', 'lower push',
            ],
        },
        'general_fitness': {
            'rounds': 1, 'ex_per_ss': 5,
            'rep_min': 8, 'rep_max': 10,
            'dur_min': 25, 'dur_max': 30,
            'patterns': [
                'mobility', 'mobility - dynamic', 'core',
                'core - anti-extension', 'lower push',
            ],
        },
    },
    'working': {
        'strength': {
            'rounds': 4, 'ex_per_ss': 2,
            'rep_min': 6, 'rep_max': 8,
            'dur_min': 20, 'dur_max': 30,
            'patterns': [
                'lower push - squat', 'lower pull - hip hinge',
                'upper push - horizontal', 'upper push - vertical',
                'upper pull - horizontal', 'upper pull - vertical',
                'carry',
            ],
        },
        'hypertrophy': {
            'rounds': 4, 'ex_per_ss': 3,
            'rep_min': 8, 'rep_max': 10,
            'dur_min': 20, 'dur_max': 30,
            'patterns': [
                'lower push - squat', 'lower pull - hip hinge',
                'upper push - horizontal', 'upper pull - horizontal',
                'upper push - vertical', 'upper pull - vertical',
                'carry', 'arms',
            ],
        },
        'endurance': {
            'rounds': 3, 'ex_per_ss': 3,
            'rep_min': 12, 'rep_max': 20,
            'dur_min': 20, 'dur_max': 30,
            'patterns': [
                'lower push - squat', 'lower pull - hip hinge',
                'upper push', 'upper pull', 'carry',
                'core', 'cardio/locomotion',
            ],
        },
        'weight_loss': {
            'rounds': 3, 'ex_per_ss': 3,
            'rep_min': 8, 'rep_max': 12,
            'dur_min': 20, 'dur_max': 30,
            'patterns': [
                'lower push - squat', 'lower pull - hip hinge',
                'upper push', 'upper pull', 'carry',
                'core',
            ],
        },
        'general_fitness': {
            'rounds': 4, 'ex_per_ss': 2,
            'rep_min': 6, 'rep_max': 10,
            'dur_min': 20, 'dur_max': 30,
            'patterns': [
                'lower push - squat', 'lower pull - hip hinge',
                'upper push - horizontal', 'upper pull - horizontal',
                'upper push - vertical', 'upper pull - vertical',
                'carry',
            ],
        },
    },
    'cool_down': {
        'strength': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 6, 'rep_max': 8,
            'dur_min': 30, 'dur_max': 45,
            'patterns': [
                'mobility', 'mobility - static', 'yoga',
                'lower pull - hip hinge',
            ],
        },
        'hypertrophy': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 8, 'rep_max': 10,
            'dur_min': 25, 'dur_max': 35,
            'patterns': [
                'mobility', 'mobility - static', 'yoga',
                'lower pull - hip hinge',
            ],
        },
        'endurance': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 10, 'rep_max': 12,
            'dur_min': 30, 'dur_max': 45,
            'patterns': [
                'mobility', 'mobility - static', 'yoga',
                'lower pull - hip hinge',
            ],
        },
        'weight_loss': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 10, 'rep_max': 12,
            'dur_min': 25, 'dur_max': 40,
            'patterns': [
                'mobility', 'mobility - static', 'yoga',
                'lower pull - hip hinge',
            ],
        },
        'general_fitness': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 8, 'rep_max': 10,
            'dur_min': 25, 'dur_max': 35,
            'patterns': [
                'mobility', 'mobility - static', 'yoga',
                'lower pull - hip hinge',
            ],
        },
    },
}

# cross_training: mixed modality — strength + WOD formats (AMRAP, EMOM, For Time)
# Reference: CrossFit methodology, Glassman
# Key: complexity decreases with fatigue, pull:press 1.5:1, varied formats
CROSS_TRAINING_RULES = {
    'warm_up': {
        'strength': {
            'rounds': 1, 'ex_per_ss': 5,
            'rep_min': 6, 'rep_max': 10,
            'dur_min': 20, 'dur_max': 30,
            'patterns': [
                'mobility - dynamic', 'core', 'lower push',
                'cardio/locomotion', 'mobility',
            ],
        },
        'hypertrophy': {
            'rounds': 1, 'ex_per_ss': 5,
            'rep_min': 8, 'rep_max': 10,
            'dur_min': 20, 'dur_max': 30,
            'patterns': [
                'mobility - dynamic', 'core', 'lower push',
                'cardio/locomotion', 'mobility',
            ],
        },
        'endurance': {
            'rounds': 1, 'ex_per_ss': 6,
            'rep_min': 10, 'rep_max': 15,
            'dur_min': 25, 'dur_max': 35,
            'patterns': [
                'mobility - dynamic', 'core', 'lower push',
                'cardio/locomotion', 'mobility',
                'core - anti-extension',
            ],
        },
        'weight_loss': {
            'rounds': 1, 'ex_per_ss': 5,
            'rep_min': 10, 'rep_max': 12,
            'dur_min': 20, 'dur_max': 30,
            'patterns': [
                'mobility - dynamic', 'core', 'lower push',
                'cardio/locomotion', 'mobility',
            ],
        },
        'general_fitness': {
            'rounds': 1, 'ex_per_ss': 5,
            'rep_min': 8, 'rep_max': 10,
            'dur_min': 20, 'dur_max': 30,
            'patterns': [
                'mobility - dynamic', 'core', 'lower push',
                'cardio/locomotion', 'mobility',
            ],
        },
    },
    'working': {
        'strength': {
            'rounds': 4, 'ex_per_ss': 3,
            'rep_min': 6, 'rep_max': 10,
            'dur_min': 20, 'dur_max': 40,
            'patterns': [
                'lower push - squat', 'lower pull - hip hinge',
                'upper push - horizontal', 'upper push - vertical',
                'upper pull - horizontal', 'upper pull - vertical',
                'plyometric',
            ],
        },
        'hypertrophy': {
            'rounds': 4, 'ex_per_ss': 3,
            'rep_min': 8, 'rep_max': 12,
            'dur_min': 20, 'dur_max': 40,
            'patterns': [
                'upper push', 'upper pull', 'lower push',
                'lower pull', 'core', 'arms',
                'plyometric',
            ],
        },
        'endurance': {
            'rounds': 3, 'ex_per_ss': 4,
            'rep_min': 10, 'rep_max': 15,
            'dur_min': 30, 'dur_max': 45,
            'patterns': [
                'cardio/locomotion', 'upper push', 'upper pull',
                'lower push', 'lower pull', 'core',
                'plyometric',
            ],
        },
        'weight_loss': {
            'rounds': 4, 'ex_per_ss': 4,
            'rep_min': 8, 'rep_max': 15,
            'dur_min': 20, 'dur_max': 40,
            'patterns': [
                'cardio/locomotion', 'upper push', 'upper pull',
                'lower push', 'lower pull', 'core',
                'plyometric',
            ],
        },
        'general_fitness': {
            'rounds': 4, 'ex_per_ss': 3,
            'rep_min': 6, 'rep_max': 15,
            'dur_min': 20, 'dur_max': 40,
            'patterns': [
                'lower push - squat', 'lower pull - hip hinge',
                'upper push', 'upper pull', 'core',
                'cardio/locomotion', 'plyometric',
            ],
        },
    },
    'cool_down': {
        'strength': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 6, 'rep_max': 10,
            'dur_min': 30, 'dur_max': 45,
            'patterns': [
                'mobility - static', 'yoga', 'mobility',
                'lower pull - hip hinge',
            ],
        },
        'hypertrophy': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 8, 'rep_max': 10,
            'dur_min': 30, 'dur_max': 45,
            'patterns': [
                'mobility - static', 'yoga', 'mobility',
                'lower pull - hip hinge',
            ],
        },
        'endurance': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 8, 'rep_max': 12,
            'dur_min': 30, 'dur_max': 60,
            'patterns': [
                'mobility - static', 'yoga', 'mobility',
                'cardio/locomotion',
            ],
        },
        'weight_loss': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 8, 'rep_max': 12,
            'dur_min': 30, 'dur_max': 45,
            'patterns': [
                'mobility - static', 'yoga', 'mobility',
                'lower pull - hip hinge',
            ],
        },
        'general_fitness': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 8, 'rep_max': 10,
            'dur_min': 30, 'dur_max': 45,
            'patterns': [
                'mobility - static', 'yoga', 'mobility',
                'lower pull - hip hinge',
            ],
        },
    },
}

# core_training: anti-movement focus, moderate reps, holds + reps mix
# Reference: McGill Big 3, anti-movement research
# Key: anti-extension + anti-rotation + anti-lateral each session, 20-30 min
CORE_TRAINING_RULES = {
    'warm_up': {
        'strength': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 8, 'rep_max': 10,
            'dur_min': 20, 'dur_max': 30,
            'patterns': [
                'mobility - dynamic', 'mobility', 'core',
                'cardio/locomotion',
            ],
        },
        'hypertrophy': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 8, 'rep_max': 10,
            'dur_min': 20, 'dur_max': 30,
            'patterns': [
                'mobility - dynamic', 'mobility', 'core',
                'cardio/locomotion',
            ],
        },
        'endurance': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 10, 'rep_max': 12,
            'dur_min': 20, 'dur_max': 30,
            'patterns': [
                'mobility - dynamic', 'mobility', 'core',
                'cardio/locomotion',
            ],
        },
        'weight_loss': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 10, 'rep_max': 12,
            'dur_min': 20, 'dur_max': 30,
            'patterns': [
                'mobility - dynamic', 'mobility', 'core',
                'cardio/locomotion',
            ],
        },
        'general_fitness': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 8, 'rep_max': 10,
            'dur_min': 20, 'dur_max': 30,
            'patterns': [
                'mobility - dynamic', 'mobility', 'core',
                'cardio/locomotion',
            ],
        },
    },
    'working': {
        'strength': {
            'rounds': 3, 'ex_per_ss': 3,
            'rep_min': 8, 'rep_max': 12,
            'dur_min': 30, 'dur_max': 60,
            'patterns': [
                'core - anti-extension', 'core - anti-rotation',
                'core - anti-lateral flexion', 'core',
                'carry',
            ],
        },
        'hypertrophy': {
            'rounds': 3, 'ex_per_ss': 4,
            'rep_min': 10, 'rep_max': 15,
            'dur_min': 30, 'dur_max': 60,
            'patterns': [
                'core - anti-extension', 'core - anti-rotation',
                'core - anti-lateral flexion', 'core',
                'core - hip flexion', 'carry',
            ],
        },
        'endurance': {
            'rounds': 3, 'ex_per_ss': 4,
            'rep_min': 15, 'rep_max': 20,
            'dur_min': 30, 'dur_max': 60,
            'patterns': [
                'core - anti-extension', 'core - anti-rotation',
                'core - anti-lateral flexion', 'core',
                'core - hip flexion', 'carry',
            ],
        },
        'weight_loss': {
            'rounds': 3, 'ex_per_ss': 4,
            'rep_min': 12, 'rep_max': 20,
            'dur_min': 30, 'dur_max': 45,
            'patterns': [
                'core - anti-extension', 'core - anti-rotation',
                'core - anti-lateral flexion', 'core',
                'carry', 'cardio/locomotion',
            ],
        },
        'general_fitness': {
            'rounds': 3, 'ex_per_ss': 3,
            'rep_min': 10, 'rep_max': 15,
            'dur_min': 30, 'dur_max': 60,
            'patterns': [
                'core - anti-extension', 'core - anti-rotation',
                'core - anti-lateral flexion', 'core',
                'carry',
            ],
        },
    },
    'cool_down': {
        'strength': {
            'rounds': 1, 'ex_per_ss': 3,
            'rep_min': 8, 'rep_max': 10,
            'dur_min': 30, 'dur_max': 45,
            'patterns': [
                'mobility - static', 'yoga', 'mobility',
            ],
        },
        'hypertrophy': {
            'rounds': 1, 'ex_per_ss': 3,
            'rep_min': 8, 'rep_max': 10,
            'dur_min': 30, 'dur_max': 45,
            'patterns': [
                'mobility - static', 'yoga', 'mobility',
            ],
        },
        'endurance': {
            'rounds': 1, 'ex_per_ss': 3,
            'rep_min': 10, 'rep_max': 12,
            'dur_min': 30, 'dur_max': 45,
            'patterns': [
                'mobility - static', 'yoga', 'mobility',
            ],
        },
        'weight_loss': {
            'rounds': 1, 'ex_per_ss': 3,
            'rep_min': 10, 'rep_max': 12,
            'dur_min': 30, 'dur_max': 45,
            'patterns': [
                'mobility - static', 'yoga', 'mobility',
            ],
        },
        'general_fitness': {
            'rounds': 1, 'ex_per_ss': 3,
            'rep_min': 8, 'rep_max': 10,
            'dur_min': 30, 'dur_max': 45,
            'patterns': [
                'mobility - static', 'yoga', 'mobility',
            ],
        },
    },
}

# flexibility: duration-dominant, stretch holds, 1-2 rounds
# Reference: Cipriani et al. (2012), Bandy & Irion (1994)
# Key: 45-60s holds, RPE 5-6, hip mobility gets most time, PNF 2-3x/week
FLEXIBILITY_RULES = {
    'warm_up': {
        'strength': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 6, 'rep_max': 10,
            'dur_min': 20, 'dur_max': 30,
            'patterns': [
                'mobility - dynamic', 'mobility', 'core',
                'cardio/locomotion',
            ],
        },
        'hypertrophy': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 6, 'rep_max': 10,
            'dur_min': 20, 'dur_max': 30,
            'patterns': [
                'mobility - dynamic', 'mobility', 'core',
                'cardio/locomotion',
            ],
        },
        'endurance': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 8, 'rep_max': 10,
            'dur_min': 20, 'dur_max': 30,
            'patterns': [
                'mobility - dynamic', 'mobility', 'core',
                'cardio/locomotion',
            ],
        },
        'weight_loss': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 8, 'rep_max': 10,
            'dur_min': 20, 'dur_max': 30,
            'patterns': [
                'mobility - dynamic', 'mobility', 'core',
                'cardio/locomotion',
            ],
        },
        'general_fitness': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 6, 'rep_max': 10,
            'dur_min': 20, 'dur_max': 30,
            'patterns': [
                'mobility - dynamic', 'mobility', 'core',
                'cardio/locomotion',
            ],
        },
    },
    'working': {
        'strength': {
            'rounds': 2, 'ex_per_ss': 4,
            'rep_min': 6, 'rep_max': 8,
            'dur_min': 45, 'dur_max': 60,
            'patterns': [
                'mobility - static', 'yoga', 'mobility',
                'mobility - dynamic',
            ],
        },
        'hypertrophy': {
            'rounds': 2, 'ex_per_ss': 5,
            'rep_min': 6, 'rep_max': 10,
            'dur_min': 45, 'dur_max': 60,
            'patterns': [
                'mobility - static', 'yoga', 'mobility',
                'mobility - dynamic',
                'lower pull - hip hinge',
            ],
        },
        'endurance': {
            'rounds': 2, 'ex_per_ss': 5,
            'rep_min': 6, 'rep_max': 10,
            'dur_min': 45, 'dur_max': 60,
            'patterns': [
                'mobility - static', 'yoga', 'mobility',
                'mobility - dynamic',
                'cardio/locomotion',
            ],
        },
        'weight_loss': {
            'rounds': 2, 'ex_per_ss': 5,
            'rep_min': 6, 'rep_max': 10,
            'dur_min': 30, 'dur_max': 60,
            'patterns': [
                'mobility - static', 'yoga', 'mobility',
                'mobility - dynamic',
                'cardio/locomotion',
            ],
        },
        'general_fitness': {
            'rounds': 2, 'ex_per_ss': 5,
            'rep_min': 6, 'rep_max': 10,
            'dur_min': 45, 'dur_max': 60,
            'patterns': [
                'mobility - static', 'yoga', 'mobility',
                'mobility - dynamic',
                'lower pull - hip hinge',
            ],
        },
    },
    'cool_down': {
        'strength': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 6, 'rep_max': 8,
            'dur_min': 45, 'dur_max': 60,
            'patterns': [
                'mobility - static', 'yoga', 'mobility',
                'lower pull - hip hinge',
            ],
        },
        'hypertrophy': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 6, 'rep_max': 8,
            'dur_min': 45, 'dur_max': 60,
            'patterns': [
                'mobility - static', 'yoga', 'mobility',
                'lower pull - hip hinge',
            ],
        },
        'endurance': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 6, 'rep_max': 10,
            'dur_min': 45, 'dur_max': 60,
            'patterns': [
                'mobility - static', 'yoga', 'mobility',
                'lower pull - hip hinge',
            ],
        },
        'weight_loss': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 6, 'rep_max': 10,
            'dur_min': 30, 'dur_max': 60,
            'patterns': [
                'mobility - static', 'yoga', 'mobility',
                'lower pull - hip hinge',
            ],
        },
        'general_fitness': {
            'rounds': 1, 'ex_per_ss': 4,
            'rep_min': 6, 'rep_max': 8,
            'dur_min': 45, 'dur_max': 60,
            'patterns': [
                'mobility - static', 'yoga', 'mobility',
                'lower pull - hip hinge',
            ],
        },
    },
}

# cardio: duration-dominant, polarized training (70-80% Zone 2, 20-30% Zone 4-5)
# Reference: Stöggl & Sperlich (2015), Inigo San Millan Zone 2 research
# Key: rounds 2-3 (NOT 23-25 from ML), 30-90s duration, steady state
CARDIO_RULES = {
    'warm_up': {
        'strength': {
            'rounds': 1, 'ex_per_ss': 3,
            'rep_min': 6, 'rep_max': 10,
            'dur_min': 30, 'dur_max': 60,
            'patterns': [
                'mobility - dynamic', 'cardio/locomotion',
                'mobility',
            ],
        },
        'hypertrophy': {
            'rounds': 1, 'ex_per_ss': 3,
            'rep_min': 6, 'rep_max': 10,
            'dur_min': 30, 'dur_max': 60,
            'patterns': [
                'mobility - dynamic', 'cardio/locomotion',
                'mobility',
            ],
        },
        'endurance': {
            'rounds': 1, 'ex_per_ss': 3,
            'rep_min': 8, 'rep_max': 10,
            'dur_min': 30, 'dur_max': 60,
            'patterns': [
                'mobility - dynamic', 'cardio/locomotion',
                'mobility',
            ],
        },
        'weight_loss': {
            'rounds': 1, 'ex_per_ss': 3,
            'rep_min': 8, 'rep_max': 10,
            'dur_min': 30, 'dur_max': 60,
            'patterns': [
                'mobility - dynamic', 'cardio/locomotion',
                'mobility',
            ],
        },
        'general_fitness': {
            'rounds': 1, 'ex_per_ss': 3,
            'rep_min': 6, 'rep_max': 10,
            'dur_min': 30, 'dur_max': 60,
            'patterns': [
                'mobility - dynamic', 'cardio/locomotion',
                'mobility',
            ],
        },
    },
    'working': {
        'strength': {
            'rounds': 3, 'ex_per_ss': 3,
            'rep_min': 6, 'rep_max': 10,
            'dur_min': 40, 'dur_max': 90,
            'patterns': [
                'cardio/locomotion', 'lower push', 'lower pull',
            ],
        },
        'hypertrophy': {
            'rounds': 3, 'ex_per_ss': 3,
            'rep_min': 8, 'rep_max': 12,
            'dur_min': 40, 'dur_max': 90,
            'patterns': [
                'cardio/locomotion', 'lower push', 'lower pull',
            ],
        },
        'endurance': {
            'rounds': 3, 'ex_per_ss': 3,
            'rep_min': 8, 'rep_max': 12,
            'dur_min': 45, 'dur_max': 120,
            'patterns': [
                'cardio/locomotion', 'lower push', 'lower pull',
                'core',
            ],
        },
        'weight_loss': {
            'rounds': 3, 'ex_per_ss': 3,
            'rep_min': 8, 'rep_max': 12,
            'dur_min': 45, 'dur_max': 90,
            'patterns': [
                'cardio/locomotion', 'lower push', 'lower pull',
                'core',
            ],
        },
        'general_fitness': {
            'rounds': 2, 'ex_per_ss': 3,
            'rep_min': 6, 'rep_max': 10,
            'dur_min': 45, 'dur_max': 90,
            'patterns': [
                'cardio/locomotion', 'lower push', 'lower pull',
            ],
        },
    },
    'cool_down': {
        'strength': {
            'rounds': 1, 'ex_per_ss': 3,
            'rep_min': 6, 'rep_max': 8,
            'dur_min': 30, 'dur_max': 60,
            'patterns': [
                'mobility - static', 'yoga', 'mobility',
            ],
        },
        'hypertrophy': {
            'rounds': 1, 'ex_per_ss': 3,
            'rep_min': 6, 'rep_max': 8,
            'dur_min': 30, 'dur_max': 60,
            'patterns': [
                'mobility - static', 'yoga', 'mobility',
            ],
        },
        'endurance': {
            'rounds': 1, 'ex_per_ss': 3,
            'rep_min': 8, 'rep_max': 10,
            'dur_min': 30, 'dur_max': 60,
            'patterns': [
                'mobility - static', 'yoga', 'cardio/locomotion',
            ],
        },
        'weight_loss': {
            'rounds': 1, 'ex_per_ss': 3,
            'rep_min': 8, 'rep_max': 10,
            'dur_min': 30, 'dur_max': 60,
            'patterns': [
                'mobility - static', 'yoga', 'mobility',
            ],
        },
        'general_fitness': {
            'rounds': 1, 'ex_per_ss': 3,
            'rep_min': 6, 'rep_max': 8,
            'dur_min': 30, 'dur_max': 60,
            'patterns': [
                'mobility - static', 'yoga', 'mobility',
            ],
        },
    },
}

# ======================================================================
# Master mapping: workout_type DB name -> rule dict
# ======================================================================
ALL_RULES = {
    'traditional_strength_training': TRADITIONAL_STRENGTH_RULES,
    'hypertrophy': HYPERTROPHY_RULES,
    'high_intensity_interval_training': HIIT_RULES,
    'functional_strength_training': FUNCTIONAL_STRENGTH_RULES,
    'cross_training': CROSS_TRAINING_RULES,
    'core_training': CORE_TRAINING_RULES,
    'flexibility': FLEXIBILITY_RULES,
    'cardio': CARDIO_RULES,
}

# Minimum rep floor — any rule with rep_min below this gets clamped.
MIN_REPS = 6


class Command(BaseCommand):
    help = (
        'Create/update all 120 WorkoutStructureRule records '
        '(8 types x 5 goals x 3 sections). Fully idempotent.'
    )

    def add_arguments(self, parser):
        parser.add_argument(
            '--dry-run',
            action='store_true',
            help='Show what would change without applying',
        )

    def handle(self, *args, **options):
        dry_run = options['dry_run']
        prefix = '[DRY RUN] ' if dry_run else ''
        created_total = 0
        updated_total = 0

        # ----- Create/update all 8 workout types -----
        for type_name, rules_dict in ALL_RULES.items():
            c, u = self._upsert_rules_for_type(
                type_name, rules_dict, dry_run, prefix,
            )
            created_total += c
            updated_total += u

        # ----- Fix all sub-floor rep_min values -----
        fixed = self._fix_rep_floors(dry_run, prefix)

        self.stdout.write(
            f'\n{prefix}Done: created {created_total}, '
            f'updated {updated_total}, fixed {fixed} rep floors'
        )
        total = WorkoutStructureRule.objects.count()
        self.stdout.write(f'{prefix}Total rules in DB: {total}')

    def _upsert_rules_for_type(self, type_name, rules_dict, dry_run, prefix):
        """Create or update all WorkoutStructureRules for a workout type."""
        try:
            wt = WorkoutType.objects.get(name=type_name)
        except WorkoutType.DoesNotExist:
            self.stderr.write(
                f'  WorkoutType "{type_name}" not found, skipping'
            )
            return 0, 0

        created_count = 0
        updated_count = 0
        self.stdout.write(f'\n{prefix}Processing {type_name}:')

        for section_type, goals in rules_dict.items():
            for goal_type, vals in goals.items():
                defaults = {
                    'typical_rounds': vals['rounds'],
                    'typical_exercises_per_superset': vals['ex_per_ss'],
                    'typical_rep_range_min': vals['rep_min'],
                    'typical_rep_range_max': vals['rep_max'],
                    'typical_duration_range_min': vals['dur_min'],
                    'typical_duration_range_max': vals['dur_max'],
                    'movement_patterns': vals['patterns'],
                }

                if dry_run:
                    exists = WorkoutStructureRule.objects.filter(
                        workout_type=wt,
                        section_type=section_type,
                        goal_type=goal_type,
                    ).exists()
                    action = 'update' if exists else 'create'
                else:
                    _, was_created = WorkoutStructureRule.objects.update_or_create(
                        workout_type=wt,
                        section_type=section_type,
                        goal_type=goal_type,
                        defaults=defaults,
                    )
                    action = 'create' if was_created else 'update'

                if action == 'create':
                    created_count += 1
                else:
                    updated_count += 1

                self.stdout.write(
                    f'  {action}: {section_type}/{goal_type} '
                    f'rounds={vals["rounds"]}, ex/ss={vals["ex_per_ss"]}, '
                    f'reps={vals["rep_min"]}-{vals["rep_max"]}, '
                    f'dur={vals["dur_min"]}-{vals["dur_max"]}s'
                )

        return created_count, updated_count

    def _fix_rep_floors(self, dry_run, prefix):
        """Clamp all rep_min values below MIN_REPS to MIN_REPS."""
        fixed = 0
        rules = WorkoutStructureRule.objects.filter(
            typical_rep_range_min__lt=MIN_REPS,
            typical_rep_range_min__gt=0,
        )

        if rules.exists():
            self.stdout.write(
                f'\n{prefix}Fixing sub-floor rep_min values '
                f'(minimum {MIN_REPS}):'
            )

        for rule in rules:
            old_min = rule.typical_rep_range_min
            old_max = rule.typical_rep_range_max
            new_min = MIN_REPS
            new_max = max(old_max, new_min)

            changes = [f'rep_min: {old_min} -> {new_min}']
            if new_max != old_max:
                changes.append(f'rep_max: {old_max} -> {new_max}')

            wt_name = rule.workout_type.name if rule.workout_type else 'Any'
            self.stdout.write(
                f'  {wt_name}/{rule.section_type}/{rule.goal_type}: '
                f'{", ".join(changes)}'
            )

            if not dry_run:
                rule.typical_rep_range_min = new_min
                rule.typical_rep_range_max = new_max
                rule.save()
            fixed += 1

        if not rules.exists():
            self.stdout.write(
                f'\n{prefix}No sub-floor rep_min values found'
            )

        return fixed