{
  "slug": "upper-lower-4day-wrist-safe",
  "name": "4-day upper/lower split",
  "goal": "cut",
  "daysPerWeek": 4,
  "equipment": "gym",
  "rotation": "sequence",
  "rules": {
    "intro": "31M · 174 cm · 87.6 kg · Beirut · full gym. Right wrist: hardware and pain. Neutral grips, straps, no barbell pressing.",
    "effort": {
      "1": "3-4 reps short of failure on every set.",
      "2": "1-2 reps short of failure on the last set only; 3-4 on the others.",
      "3": "Same as phase 2. Week 16 is a deload: half the sets, same weight."
    },
    "rotation": "Rotate A > B > C > D whenever you train. Never 3 days in a row.",
    "straps": "Straps on every pulling movement.",
    "pain": [
      "Sharp: stop the set and drop the exercise for today.",
      "Dull ache during the set that is gone within an hour: fine.",
      "Ache the next day: cut the load 20% next time."
    ],
    "load": "When you hit the top of the rep range on all sets: +2.5 kg upper, +5 kg lower.",
    "wrist": [
      ["Barbell bench press", "Dumbbell neutral-grip or machine chest press"],
      ["Barbell overhead press", "Neutral-grip dumbbell or machine press"],
      ["Back or front squat", "Hack squat, leg press, safety-squat bar"],
      ["Push-ups, dips", "Machine and cable equivalents"],
      ["Barbell curl, upright row", "Hammer curl, rope cable curl"],
      ["Bare-grip pulling", "Straps on everything"]
    ]
  },
  "phases": [
    { "no": 1, "weeks": [1, 4], "title": "Phase 1", "summary": "As written. 3-4 reps in reserve." },
    { "no": 2, "weeks": [5, 12], "title": "Phase 2", "summary": "+1 set on exercises 1-3 each day. Last set 1-2 reps in reserve. Top of the rep range on all sets: +2.5 kg upper, +5 kg lower.", "extraSetsMain": 1 },
    { "no": 3, "weeks": [13, 16], "title": "Phase 3", "summary": "Continue phase 2. Week 16 is a deload: half the sets, same weight.", "extraSetsMain": 1, "deloadWeek": 16 }
  ],
  "activity": {
    "steps": { "1": 8000, "5": 10000 },
    "zone2": { "perWeek": 2, "minutes": "25-30", "options": "incline walk, bike, or swim" },
    "fun": { "perWeek": 1, "options": "Corniche, padel, sea, hiking" }
  },
  "days": [
    {
      "code": "A", "title": "Lower · quad", "focus": "quadriceps, hamstrings, calves, abdominals",
      "warmup": ["5 min bike", "10 bodyweight squats", "10 glute bridges"],
      "exercises": [
        { "slug": "leg-press", "name": "Leg press", "sets": 3, "reps": "10-12", "cue": "Feet mid-platform", "group": "main", "muscles": ["quadriceps"] },
        { "slug": "romanian-deadlift", "name": "Dumbbell Romanian deadlift", "sets": 3, "reps": "10", "straps": true, "cue": "Dumbbells, straps", "group": "main", "muscles": ["hamstrings"] },
        { "slug": "dumbbell-lunges", "name": "Walking lunge", "sets": 2, "reps": "10", "perSide": true, "cue": "Dumbbells at sides", "group": "main", "muscles": ["quadriceps", "glutes"] },
        { "slug": "seated-leg-curl", "name": "Seated leg curl", "sets": 3, "reps": "12-15", "muscles": ["hamstrings"] },
        { "slug": "standing-calf-raises", "name": "Standing calf raise", "sets": 3, "reps": "12-15", "muscles": ["calves"] },
        { "slug": "dead-bug", "name": "Dead bug", "sets": 3, "reps": "10", "perSide": true, "muscles": ["abdominals"] }
      ]
    },
    {
      "code": "B", "title": "Upper · push", "focus": "chest, shoulders, back, triceps, biceps",
      "warmup": ["5 min bike", "15 band pull-aparts", "10 shoulder circles", "1 light press set"],
      "exercises": [
        { "slug": "leverage-chest-press", "name": "Machine chest press", "sets": 3, "reps": "10-12", "cue": "Neutral or angled handles", "group": "main", "muscles": ["chest"] },
        { "slug": "leverage-high-row", "name": "Chest-supported row", "sets": 3, "reps": "10-12", "straps": true, "cue": "Straps, neutral grip", "group": "main", "muscles": ["middle back", "lats"] },
        { "slug": "dumbbell-one-arm-shoulder-press", "name": "Neutral-grip dumbbell shoulder press", "sets": 3, "reps": "10-12", "cue": "Palms facing", "group": "main", "muscles": ["shoulders"] },
        { "slug": "close-grip-front-lat-pulldown", "name": "Lat pulldown", "sets": 3, "reps": "10-12", "straps": true, "cue": "Straps, neutral handle", "muscles": ["lats"] },
        { "slug": "cable-seated-lateral-raise", "name": "Cable lateral raise", "sets": 3, "reps": "12-15", "muscles": ["shoulders"] },
        { "slug": "triceps-pushdown-rope-attachment", "name": "Rope triceps pushdown", "sets": 2, "reps": "12-15", "muscles": ["triceps"] },
        { "slug": "hammer-curls", "name": "Hammer curl", "sets": 2, "reps": "12-15", "cue": "Neutral grip only", "muscles": ["biceps"] }
      ]
    },
    {
      "code": "C", "title": "Lower · hip and hamstring", "focus": "quadriceps, glutes, hamstrings, calves, abdominals",
      "warmup": ["5 min bike", "10 glute bridges", "10 bodyweight squats"],
      "exercises": [
        { "slug": "hack-squat", "name": "Hack squat or goblet squat", "sets": 3, "reps": "10-12", "group": "main", "muscles": ["quadriceps"] },
        { "slug": "pull-through", "name": "Hip thrust", "sets": 3, "reps": "10-12", "cue": "Sub: cable pull-through", "group": "main", "muscles": ["glutes"] },
        { "slug": "leg-extensions", "name": "Leg extension", "sets": 3, "reps": "12-15", "group": "main", "muscles": ["quadriceps"] },
        { "slug": "lying-leg-curls", "name": "Lying leg curl", "sets": 3, "reps": "12-15", "muscles": ["hamstrings"] },
        { "slug": "seated-calf-raise", "name": "Seated calf raise", "sets": 3, "reps": "15", "muscles": ["calves"] },
        { "slug": "cable-crunch", "name": "Cable crunch", "sets": 3, "reps": "12-15", "muscles": ["abdominals"] }
      ]
    },
    {
      "code": "D", "title": "Upper · pull", "focus": "lats, chest, back, shoulders, biceps",
      "warmup": ["5 min bike", "15 band pull-aparts", "1 light pulldown set"],
      "exercises": [
        { "slug": "pullups", "name": "Assisted pull-up or lat pulldown", "sets": 3, "reps": "8-12", "straps": true, "cue": "Straps", "group": "main", "muscles": ["lats"] },
        { "slug": "incline-dumbbell-press", "name": "Incline neutral-grip dumbbell press", "sets": 3, "reps": "10-12", "cue": "Palms facing", "group": "main", "muscles": ["chest"] },
        { "slug": "seated-cable-rows", "name": "Seated cable row", "sets": 3, "reps": "10-12", "straps": true, "cue": "Straps, neutral handle", "group": "main", "muscles": ["middle back"] },
        { "slug": "flat-bench-cable-flyes", "name": "Cable or machine fly", "sets": 2, "reps": "12-15", "muscles": ["chest"] },
        { "slug": "face-pull", "name": "Face pull", "sets": 3, "reps": "15-20", "cue": "Don't skip", "muscles": ["shoulders"] },
        { "slug": "cable-rear-delt-fly", "name": "Rear delt fly", "sets": 2, "reps": "15", "muscles": ["shoulders"] },
        { "slug": "cable-hammer-curls-rope-attachment", "name": "Cable curl (rope)", "sets": 2, "reps": "12-15", "muscles": ["biceps"] }
      ]
    }
  ]
}