1c61b80731
- Add rules_engine.py with quantitative rules for all 8 workout types - Add quality gate retry loop in generate_single_workout() - Expand calibrate_structure_rules to all 120 combinations (8 types × 5 goals × 3 sections) - Wire WeeklySplitPattern DB records into _pick_weekly_split() - Enforce movement patterns from WorkoutStructureRule in exercise selection - Add straight-set strength support (single main lift, 4-6 rounds) - Add modality consistency check for duration-dominant workout types - Add InjuryStep component to onboarding and preferences - Add sibling exercise exclusion in regenerate and preview_day endpoints - Display generator warnings on dashboard - Expand fix_rep_durations, fix_exercise_flags, fix_movement_pattern_typo - Add audit_exercise_data and check_rules_drift management commands - Add Next.js frontend with dashboard, onboarding, preferences, history pages - Add generator app with ML-powered workout generation pipeline - 96 new tests across 7 test modules Co-Authored-By: Claude Opus 4.6 <noreply@anthropic.com>
174 lines
4.7 KiB
Markdown
174 lines
4.7 KiB
Markdown
# Workout Structure Rules
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## cardio
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### working
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| Goal | Reps | Rounds | Duration | Exercises/SS |
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| endurance | 13-15 | 23 | 70-195s | 1 |
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| general_fitness | 10-10 | 24 | 60-180s | 1 |
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| hypertrophy | 9-11 | 24 | 60-180s | 1 |
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| strength | 6-7 | 25 | 60-180s | 1 |
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| weight_loss | 12-13 | 24 | 65-190s | 1 |
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## core_training
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### cool_down
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| Goal | Reps | Rounds | Duration | Exercises/SS |
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| endurance | 13-15 | 1 | 30-45s | 7 |
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| general_fitness | 10-10 | 1 | 20-30s | 7 |
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| hypertrophy | 9-11 | 1 | 20-30s | 7 |
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| strength | 6-7 | 2 | 20-30s | 7 |
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| weight_loss | 12-13 | 1 | 25-40s | 7 |
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### warm_up
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| Goal | Reps | Rounds | Duration | Exercises/SS |
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| endurance | 13-15 | 1 | 40-45s | 7 |
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| general_fitness | 10-10 | 1 | 30-30s | 7 |
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| hypertrophy | 9-11 | 1 | 30-30s | 7 |
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| strength | 6-7 | 2 | 30-30s | 7 |
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| weight_loss | 12-13 | 1 | 35-40s | 7 |
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### working
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| Goal | Reps | Rounds | Duration | Exercises/SS |
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| endurance | 13-15 | 1 | 30-45s | 6 |
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| general_fitness | 10-10 | 2 | 20-30s | 6 |
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| hypertrophy | 9-11 | 2 | 20-30s | 6 |
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| strength | 6-7 | 3 | 20-30s | 6 |
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| weight_loss | 12-13 | 2 | 25-40s | 6 |
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## cross_training
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### cool_down
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| Goal | Reps | Rounds | Duration | Exercises/SS |
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| endurance | 11-24 | 1 | 30-45s | 4 |
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| general_fitness | 9-16 | 1 | 20-30s | 4 |
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| hypertrophy | 8-17 | 1 | 20-30s | 4 |
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| strength | 5-11 | 2 | 20-30s | 4 |
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| weight_loss | 10-20 | 1 | 25-40s | 4 |
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### warm_up
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| Goal | Reps | Rounds | Duration | Exercises/SS |
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| endurance | 5-12 | 1 | 40-45s | 7 |
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| general_fitness | 4-8 | 1 | 30-30s | 7 |
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| hypertrophy | 3-8 | 1 | 30-30s | 7 |
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| strength | 2-5 | 2 | 30-30s | 7 |
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| weight_loss | 4-10 | 1 | 35-40s | 7 |
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### working
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| Goal | Reps | Rounds | Duration | Exercises/SS |
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| endurance | 10-18 | 2 | 30-50s | 4 |
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| general_fitness | 8-12 | 3 | 20-35s | 4 |
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| hypertrophy | 7-13 | 3 | 20-35s | 4 |
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| strength | 4-8 | 4 | 20-35s | 4 |
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| weight_loss | 9-15 | 3 | 25-45s | 4 |
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## flexibility
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### cool_down
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| Goal | Reps | Rounds | Duration | Exercises/SS |
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| endurance | 5-6 | 1 | 35-45s | 10 |
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| general_fitness | 4-4 | 1 | 25-30s | 10 |
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| hypertrophy | 3-4 | 1 | 25-30s | 10 |
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| strength | 2-2 | 2 | 25-30s | 10 |
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| weight_loss | 4-5 | 1 | 30-40s | 10 |
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### warm_up
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| Goal | Reps | Rounds | Duration | Exercises/SS |
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| endurance | 5-15 | 1 | 40-45s | 8 |
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| general_fitness | 4-10 | 1 | 30-30s | 8 |
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| hypertrophy | 3-11 | 1 | 30-30s | 8 |
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| strength | 2-7 | 2 | 30-30s | 8 |
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| weight_loss | 4-13 | 1 | 35-40s | 8 |
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### working
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| Goal | Reps | Rounds | Duration | Exercises/SS |
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| endurance | 10-15 | 2 | 40-50s | 5 |
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| general_fitness | 8-10 | 3 | 30-35s | 5 |
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| hypertrophy | 7-11 | 3 | 30-35s | 5 |
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| strength | 4-7 | 4 | 30-35s | 5 |
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| weight_loss | 9-13 | 3 | 35-45s | 5 |
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## functional_strength_training
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### cool_down
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| Goal | Reps | Rounds | Duration | Exercises/SS |
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| endurance | 13-15 | 1 | 40-45s | 4 |
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| general_fitness | 10-10 | 1 | 30-30s | 4 |
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| hypertrophy | 9-11 | 1 | 30-30s | 4 |
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| strength | 6-7 | 2 | 30-30s | 4 |
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| weight_loss | 12-13 | 1 | 35-40s | 4 |
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### warm_up
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| Goal | Reps | Rounds | Duration | Exercises/SS |
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| endurance | 6-7 | 1 | 40-45s | 6 |
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| general_fitness | 5-5 | 1 | 30-30s | 6 |
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| hypertrophy | 4-5 | 1 | 30-30s | 6 |
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| strength | 3-3 | 2 | 30-30s | 6 |
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| weight_loss | 6-6 | 1 | 35-40s | 6 |
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### working
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| Goal | Reps | Rounds | Duration | Exercises/SS |
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| endurance | 10-18 | 3 | 30-45s | 3 |
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| general_fitness | 8-12 | 4 | 20-30s | 3 |
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| hypertrophy | 7-13 | 4 | 20-30s | 3 |
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| strength | 4-8 | 5 | 20-30s | 3 |
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| weight_loss | 9-15 | 4 | 25-40s | 3 |
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## high_intensity_interval_training
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### cool_down
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| Goal | Reps | Rounds | Duration | Exercises/SS |
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| endurance | 13-15 | 1 | 30-45s | 8 |
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| general_fitness | 10-10 | 1 | 20-30s | 8 |
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| hypertrophy | 9-11 | 1 | 20-30s | 8 |
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| strength | 6-7 | 2 | 20-30s | 8 |
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| weight_loss | 12-13 | 1 | 25-40s | 8 |
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### warm_up
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| Goal | Reps | Rounds | Duration | Exercises/SS |
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| endurance | 13-15 | 1 | 40-75s | 12 |
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| general_fitness | 10-10 | 1 | 30-60s | 12 |
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| hypertrophy | 9-11 | 1 | 30-60s | 12 |
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| strength | 6-7 | 2 | 30-60s | 12 |
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| weight_loss | 12-13 | 1 | 35-70s | 12 |
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### working
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| Goal | Reps | Rounds | Duration | Exercises/SS |
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| endurance | 2-7 | 2 | 30-75s | 5 |
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| general_fitness | 2-5 | 3 | 20-60s | 5 |
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| hypertrophy | 1-5 | 3 | 20-60s | 5 |
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| strength | 1-3 | 4 | 20-60s | 5 |
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| weight_loss | 2-6 | 3 | 25-70s | 5 |
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