{
  "program_name": "3-Day Recomposition Protocol",
  "level": "intermediate",
  "split": "Upper/Lower/Full",
  
  "workouts": {
    "day1": {
      "name": "Upper Body - Push Focus",
      "duration_min": 50,
      "exercises": [
        {"name": "Bench Press", "sets": 4, "reps": "6-8", "rest_sec": 90, "notes": "Main strength movement"},
        {"name": "Overhead Press", "sets": 3, "reps": "8-10", "rest_sec": 60, "notes": "Shoulder strength"},
        {"name": "Incline DB Press", "sets": 3, "reps": "10-12", "rest_sec": 60, "notes": "Upper chest"},
        {"name": "Lateral Raises", "sets": 3, "reps": "12-15", "rest_sec": 45, "notes": "Side delts"},
        {"name": "Tricep Dips", "sets": 3, "reps": "10-12", "rest_sec": 60, "notes": "Tricep focus"}
      ]
    },
    "day2": {
      "name": "Lower Body",
      "duration_min": 55,
      "exercises": [
        {"name": "Back Squat", "sets": 4, "reps": "6-8", "rest_sec": 120, "notes": "Main leg movement"},
        {"name": "Romanian Deadlift", "sets": 3, "reps": "8-10", "rest_sec": 90, "notes": "Hamstrings"},
        {"name": "Leg Press", "sets": 3, "reps": "10-12", "rest_sec": 90, "notes": "Quad volume"},
        {"name": "Leg Curls", "sets": 3, "reps": "12-15", "rest_sec": 60, "notes": "Hamstring isolation"},
        {"name": "Calf Raises", "sets": 4, "reps": "15-20", "rest_sec": 45, "notes": "Calves"}
      ]
    },
    "day3": {
      "name": "Full Body / Weak Point",
      "duration_min": 50,
      "exercises": [
        {"name": "Deadlift", "sets": 3, "reps": "5-6", "rest_sec": 120, "notes": "Posterior chain"},
        {"name": "Pull-ups or Lat Pulldown", "sets": 3, "reps": "8-10", "rest_sec": 90, "notes": "Back width"},
        {"name": "DB Row", "sets": 3, "reps": "10-12", "rest_sec": 60, "notes": "Back thickness"},
        {"name": "DB Bench Press", "sets": 3, "reps": "10-12", "rest_sec": 60, "notes": "Chest volume"},
        {"name": "Face Pulls", "sets": 3, "reps": "15-20", "rest_sec": 45, "notes": "Rear delts/posture"}
      ]
    }
  },
  
  "progression_rules": {
    "strength_range": "Increase weight when hitting top of rep range for all sets",
    "hypertrophy_range": "Increase weight or reps weekly",
    "deload": "Every 6-8 weeks, reduce volume 50%"
  }
}
