{
  "athlete": {
    "age": 35,
    "height_cm": 178,
    "weight_kg": 87,
    "goal": "Hypertrophy",
    "program_start": "2026-W05"
  },
  "sessions": [
    {
      "id": "s001",
      "date": "2026-W05",
      "muscle_group": "Legs (back)",
      "exercises": [
        {
          "name": "Squat press back",
          "sets": [
            {"weight": 160, "reps": 12},
            {"weight": 200, "reps": 12},
            {"weight": 200, "reps": 10}
          ]
        }
      ]
    },
    {
      "id": "s002",
      "date": "2026-W05",
      "muscle_group": "Legs (back)",
      "exercises": [
        {
          "name": "RDL",
          "sets": [
            {"weight": 70, "reps": 12},
            {"weight": 70, "reps": 12},
            {"weight": 70, "reps": 12},
            {"weight": 70, "reps": 11}
          ]
        }
      ]
    },
    {
      "id": "s003",
      "date": "2026-W?",
      "muscle_group": "Legs (back)",
      "exercises": [
        {
          "name": "RDL",
          "sets": [
            {"weight": 80, "reps": 12},
            {"weight": 80, "reps": 12},
            {"weight": 80, "reps": 12},
            {"weight": 80, "reps": 8}
          ]
        }
      ]
    },
    {
      "id": "s004",
      "date": "2026-W?",
      "muscle_group": "Legs (back)",
      "exercises": [
        {
          "name": "RDL",
          "sets": [
            {"weight": 70, "reps": 12},
            {"weight": 90, "reps": 12},
            {"weight": 90, "reps": 12},
            {"weight": 90, "reps": 6}
          ]
        }
      ]
    },
    {
      "id": "s005",
      "date": "2026-W?",
      "muscle_group": "Legs (back)",
      "exercises": [
        {
          "name": "RDL",
          "sets": [
            {"weight": 90, "reps": 12},
            {"weight": 100, "reps": 10},
            {"weight": 100, "reps": 8},
            {"weight": 90, "reps": 6}
          ]
        }
      ]
    },
    {
      "id": "s006",
      "date": "2026-W?",
      "muscle_group": "Legs (back)",
      "exercises": [
        {
          "name": "RDL",
          "sets": [
            {"weight": 100, "reps": 12},
            {"weight": 100, "reps": 9},
            {"weight": 100, "reps": 9}
          ]
        }
      ]
    },
    {
      "id": "s007",
      "date": "2026-W?",
      "muscle_group": "Legs (back)",
      "exercises": [
        {
          "name": "RDL",
          "sets": [
            {"weight": 90, "reps": 12},
            {"weight": 100, "reps": 12},
            {"weight": 110, "reps": 6},
            {"weight": 70, "reps": 8}
          ]
        }
      ]
    },
    {
      "id": "s008",
      "date": "2026-W?",
      "muscle_group": "Legs (back)",
      "exercises": [
        {
          "name": "RDL",
          "sets": [
            {"weight": 110, "reps": 8},
            {"weight": 110, "reps": 8},
            {"weight": 90, "reps": 10}
          ]
        }
      ]
    },
    {
      "id": "s009",
      "date": "2026-W?",
      "deload": true,
      "muscle_group": "Legs (back)",
      "exercises": [
        {
          "name": "RDL",
          "sets": [
            {"weight": 80, "reps": 14},
            {"weight": 80, "reps": 12},
            {"weight": 80, "reps": 12}
          ]
        }
      ]
    },
    {
      "id": "s010",
      "date": "2026-W?",
      "muscle_group": "Legs (back)",
      "exercises": [
        {
          "name": "RDL",
          "sets": [
            {"weight": 110, "reps": 9},
            {"weight": 110, "reps": 8},
            {"weight": 110, "reps": 7},
            {"weight": 90, "reps": 8}
          ]
        }
      ]
    },
    {
      "id": "s011",
      "date": "2026-W?",
      "muscle_group": "Legs (back)",
      "exercises": [
        {
          "name": "RDL",
          "sets": [
            {"weight": 110, "reps": 10},
            {"weight": 110, "reps": 8},
            {"weight": 90, "reps": 10}
          ]
        }
      ]
    },
    {
      "id": "s012",
      "date": "2026-W?",
      "muscle_group": "Legs (front)",
      "exercises": [
        {
          "name": "Squat press front",
          "sets": [
            {"weight": 220, "reps": 8},
            {"weight": 220, "reps": 7},
            {"weight": 220, "reps": 6}
          ]
        }
      ]
    },
    {
      "id": "s013",
      "date": "2026-W?",
      "muscle_group": "Legs (front)",
      "exercises": [
        {
          "name": "Squat press front",
          "sets": [
            {"weight": 230, "reps": 6},
            {"weight": 230, "reps": 6},
            {"weight": 230, "reps": 6}
          ]
        }
      ]
    },
    {
      "id": "s014",
      "date": "2026-W?",
      "muscle_group": "Legs (front)",
      "exercises": [
        {
          "name": "Squat press front",
          "sets": [
            {"weight": 200, "reps": 10},
            {"weight": 200, "reps": 8}
          ]
        }
      ]
    },
    {
      "id": "s015",
      "date": "2026-W?",
      "muscle_group": "Legs (front)",
      "exercises": [
        {
          "name": "Squat press front",
          "sets": [
            {"weight": 230, "reps": 6},
            {"weight": 230, "reps": 6},
            {"weight": 230, "reps": 7},
            {"weight": 160, "reps": 12}
          ]
        }
      ]
    },
    {
      "id": "s016",
      "date": "2026-W?",
      "muscle_group": "Legs (front)",
      "exercises": [
        {
          "name": "Squat press front",
          "sets": [
            {"weight": 230, "reps": 7},
            {"weight": 230, "reps": 6},
            {"weight": 230, "reps": 6},
            {"weight": 160, "reps": 10}
          ]
        }
      ]
    },
    {
      "id": "s017",
      "date": "2026-W?",
      "muscle_group": "Legs (front)",
      "exercises": [
        {
          "name": "Squat press front",
          "sets": [
            {"weight": 240, "reps": 5},
            {"weight": 240, "reps": 4},
            {"weight": 200, "reps": 8}
          ]
        }
      ]
    },
    {
      "id": "s018",
      "date": "2026-W?",
      "muscle_group": "Legs (front)",
      "exercises": [
        {
          "name": "Squat press front",
          "sets": [
            {"weight": 240, "reps": 6},
            {"weight": 240, "reps": 5},
            {"weight": 210, "reps": 8},
            {"weight": 160, "reps": 8}
          ]
        }
      ]
    },
    {
      "id": "s019",
      "date": "2026-W?",
      "muscle_group": "Legs (front)",
      "exercises": [
        {
          "name": "Squat press front",
          "sets": [
            {"weight": 240, "reps": 6},
            {"weight": 240, "reps": 5},
            {"weight": 160, "reps": 10}
          ]
        }
      ]
    },
    {
      "id": "s020",
      "date": "2026-W?",
      "muscle_group": "Back",
      "exercises": [
        {
          "name": "T-bar row",
          "sets": [
            {"weight": 40, "reps": 10},
            {"weight": 50, "reps": 10},
            {"weight": 50, "reps": 9}
          ]
        },
        {
          "name": "MTS high rows",
          "sets": [
            {"weight": 50, "reps": 7},
            {"weight": 50, "reps": 6},
            {"weight": 45, "reps": 7}
          ]
        },
        {
          "name": "Barbell row",
          "sets": [
            {"weight": 40, "reps": 10},
            {"weight": 60, "reps": 9},
            {"weight": 60, "reps": 8}
          ]
        }
      ]
    },
    {
      "id": "s021",
      "date": "2026-W?",
      "muscle_group": "Back",
      "exercises": [
        {
          "name": "T-bar row",
          "sets": [
            {"weight": 50, "reps": 10},
            {"weight": 60, "reps": 8},
            {"weight": 60, "reps": 6},
            {"weight": 40, "reps": 13}
          ]
        },
        {
          "name": "MTS high rows",
          "sets": [
            {"weight": 50, "reps": 6},
            {"weight": 50, "reps": 7},
            {"weight": 50, "reps": 6}
          ]
        }
      ]
    },
    {
      "id": "s022",
      "date": "2026-W?",
      "muscle_group": "Back",
      "exercises": [
        {
          "name": "MTS high rows",
          "sets": [
            {"weight": 55, "reps": 6},
            {"weight": 50, "reps": 6},
            {"weight": 45, "reps": 9}
          ]
        }
      ]
    },
    {
      "id": "s023",
      "date": "2026-W?",
      "muscle_group": "Back",
      "exercises": [
        {
          "name": "MTS high rows",
          "sets": [
            {"weight": 55, "reps": 7},
            {"weight": 45, "reps": 10},
            {"weight": 45, "reps": 9}
          ]
        }
      ]
    },
    {
      "id": "s024",
      "date": "2026-W?",
      "deload": true,
      "muscle_group": "Back",
      "exercises": [
        {
          "name": "MTS high rows",
          "sets": [
            {"weight": 40, "reps": 12},
            {"weight": 40, "reps": 11},
            {"weight": 40, "reps": 9}
          ]
        }
      ]
    },
    {
      "id": "s025",
      "date": "2026-W?",
      "muscle_group": "Back (lats)",
      "exercises": [
        {
          "name": "Lats row",
          "sets": [
            {"weight": 50, "reps": 10},
            {"weight": 50, "reps": 10},
            {"weight": 50, "reps": 10}
          ]
        },
        {
          "name": "Lat pulldown",
          "sets": [
            {"weight": 50, "reps": 12},
            {"weight": 50, "reps": 11},
            {"weight": 50, "reps": 11}
          ]
        },
        {
          "name": "Single arm dumbbell row",
          "sets": [
            {"weight": 30, "reps": 10},
            {"weight": 30, "reps": 10},
            {"weight": 30, "reps": 7}
          ]
        }
      ]
    },
    {
      "id": "s026",
      "date": "2026-W?",
      "muscle_group": "Back (lats)",
      "exercises": [
        {
          "name": "Lats row",
          "sets": [
            {"weight": 60, "reps": 9},
            {"weight": 50, "reps": 9},
            {"weight": 50, "reps": 8}
          ]
        },
        {
          "name": "Lat pulldown",
          "sets": [
            {"weight": 60, "reps": 12},
            {"weight": 60, "reps": 8}
          ]
        }
      ]
    },
    {
      "id": "s027",
      "date": "2026-W?",
      "muscle_group": "Back (lats)",
      "exercises": [
        {
          "name": "Lats row",
          "sets": [
            {"weight": 60, "reps": 8}
          ]
        }
      ]
    },
    {
      "id": "s028",
      "date": "2026-W05",
      "muscle_group": "Chest",
      "exercises": [
        {
          "name": "Smith bench press",
          "sets": [
            {"weight": 80, "reps": 3},
            {"weight": 80, "reps": 3},
            {"weight": 60, "reps": 10}
          ]
        }
      ]
    },
    {
      "id": "s029",
      "date": "2026-W05",
      "muscle_group": "Chest (upper)",
      "exercises": [
        {
          "name": "Incline smith machine press",
          "sets": [
            {"weight": 60, "reps": 5},
            {"weight": 40, "reps": 11},
            {"weight": 40, "reps": 9}
          ]
        }
      ]
    },
    {
      "id": "s030",
      "date": "2026-W?",
      "muscle_group": "Chest (upper)",
      "exercises": [
        {
          "name": "Incline smith machine press",
          "sets": [
            {"weight": 70, "reps": 5},
            {"weight": 70, "reps": 5},
            {"weight": 70, "reps": 4},
            {"weight": 40, "reps": 10}
          ]
        }
      ]
    },
    {
      "id": "s031",
      "date": "2026-W?",
      "muscle_group": "Chest (upper)",
      "exercises": [
        {
          "name": "Incline smith machine press",
          "sets": [
            {"weight": 70, "reps": 5},
            {"weight": 70, "reps": 4},
            {"weight": 70, "reps": 4},
            {"weight": 40, "reps": 10}
          ]
        }
      ]
    },
    {
      "id": "s032",
      "date": "2026-W?",
      "muscle_group": "Chest (upper)",
      "exercises": [
        {
          "name": "Incline smith machine press",
          "sets": [
            {"weight": 70, "reps": 6},
            {"weight": 70, "reps": 4}
          ]
        }
      ]
    },
    {
      "id": "s033",
      "date": "2026-W?",
      "muscle_group": "Chest (upper)",
      "exercises": [
        {
          "name": "Incline smith machine press",
          "sets": [
            {"weight": 70, "reps": 6},
            {"weight": 70, "reps": 5},
            {"weight": 70, "reps": 4},
            {"weight": 40, "reps": null, "to_failure": true}
          ]
        }
      ]
    },
    {
      "id": "s034",
      "date": "2026-W?",
      "muscle_group": "Chest (upper)",
      "exercises": [
        {
          "name": "Incline smith machine press",
          "sets": [
            {"weight": 70, "reps": 4},
            {"weight": 70, "reps": 4},
            {"weight": 40, "reps": 15},
            {"weight": 40, "reps": null, "to_failure": true}
          ]
        }
      ]
    },
    {
      "id": "s035",
      "date": "2026-W?",
      "muscle_group": "Chest (upper)",
      "exercises": [
        {
          "name": "Incline smith machine press",
          "sets": [
            {"weight": 70, "reps": 7},
            {"weight": 70, "reps": 6},
            {"weight": 70, "reps": 4},
            {"weight": 40, "reps": null, "to_failure": true}
          ]
        }
      ]
    },
    {
      "id": "s036",
      "date": "2026-W?",
      "deload": true,
      "muscle_group": "Chest (upper)",
      "exercises": [
        {
          "name": "Incline smith machine press",
          "sets": [
            {"weight": 50, "reps": 12},
            {"weight": 50, "reps": 12}
          ]
        }
      ]
    },
    {
      "id": "s037",
      "date": "2026-W?",
      "muscle_group": "Chest (upper)",
      "exercises": [
        {
          "name": "Incline smith machine press",
          "sets": [
            {"weight": 80, "reps": 3},
            {"weight": 80, "reps": 3},
            {"weight": 60, "reps": 7},
            {"weight": 40, "reps": null, "to_failure": true}
          ]
        }
      ]
    },
    {
      "id": "s038",
      "date": "2026-W?",
      "muscle_group": "Chest (upper)",
      "exercises": [
        {
          "name": "Incline smith machine press",
          "sets": [
            {"weight": 80, "reps": 3},
            {"weight": 80, "reps": 3},
            {"weight": 60, "reps": 8},
            {"weight": 40, "reps": null, "to_failure": true}
          ]
        }
      ]
    },
    {
      "id": "s039",
      "date": "2026-W?",
      "deload": true,
      "muscle_group": "Chest (upper)",
      "exercises": [
        {
          "name": "Incline smith machine press",
          "sets": [
            {"weight": 60, "reps": 11},
            {"weight": 60, "reps": 8},
            {"weight": 40, "reps": null, "to_failure": true}
          ]
        }
      ]
    },
    {
      "id": "s040",
      "date": "2026-W?",
      "muscle_group": "Chest (upper)",
      "exercises": [
        {
          "name": "Incline smith machine press",
          "sets": [
            {"weight": 70, "reps": 7},
            {"weight": 70, "reps": 5},
            {"weight": 60, "reps": 8}
          ]
        }
      ]
    },
    {
      "id": "s041",
      "date": "2026-W05",
      "muscle_group": "Biceps",
      "exercises": [
        {
          "name": "Arm curls machine",
          "sets": [
            {"weight": 18, "reps": 9},
            {"weight": 18, "reps": 7}
          ]
        }
      ]
    },
    {
      "id": "s042",
      "date": "2026-W05",
      "muscle_group": "Triceps",
      "exercises": [
        {
          "name": "Triceps cable pushdown (H-grip)",
          "sets": [
            {"weight": 11.5, "reps": 6},
            {"weight": 11.5, "reps": 5},
            {"weight": 7.5, "reps": 14},
            {"weight": 7.5, "reps": 10}
          ]
        }
      ]
    },
    {
      "id": "s043",
      "date": "2026-W?",
      "muscle_group": "Shoulders",
      "exercises": [
        {
          "name": "Shoulder press smith",
          "sets": [
            {"weight": 40, "reps": 10},
            {"weight": 50, "reps": 8},
            {"weight": 50, "reps": 7}
          ]
        },
        {
          "name": "Side raises dumbbells",
          "sets": [
            {"weight": 5, "reps": 14},
            {"weight": 5, "reps": 12},
            {"weight": 5, "reps": 10}
          ]
        }
      ]
    }
  ],
  "personal_records": [
    {"exercise": "Squat press front",          "muscle_group": "Legs (front)",  "weight_kg": 240,  "reps": 6,  "date": "2026-W?"},
    {"exercise": "Squat press back",           "muscle_group": "Legs (back)",   "weight_kg": 200,  "reps": 12, "date": "2026-W05"},
    {"exercise": "RDL",                        "muscle_group": "Legs (back)",   "weight_kg": 110,  "reps": 10, "date": "2026-W?"},
    {"exercise": "T-bar row",                  "muscle_group": "Back",          "weight_kg": 60,   "reps": 8,  "date": "2026-W?"},
    {"exercise": "MTS high rows",              "muscle_group": "Back",          "weight_kg": 55,   "reps": 7,  "date": "2026-W?"},
    {"exercise": "Barbell row",                "muscle_group": "Back",          "weight_kg": 60,   "reps": 9,  "date": "2026-W?"},
    {"exercise": "Lats row",                   "muscle_group": "Back (lats)",   "weight_kg": 60,   "reps": 9,  "date": "2026-W?"},
    {"exercise": "Lat pulldown",               "muscle_group": "Back (lats)",   "weight_kg": 60,   "reps": 12, "date": "2026-W?"},
    {"exercise": "Single arm dumbbell row",    "muscle_group": "Back (lats)",   "weight_kg": 30,   "reps": 10, "date": "2026-W?"},
    {"exercise": "Smith bench press",          "muscle_group": "Chest",         "weight_kg": 80,   "reps": 3,  "date": "2026-W05"},
    {"exercise": "Incline smith machine press","muscle_group": "Chest (upper)", "weight_kg": 80,   "reps": 3,  "date": "2026-W?"},
    {"exercise": "Arm curls machine",          "muscle_group": "Biceps",        "weight_kg": 18,   "reps": 9,  "date": "2026-W05"},
    {"exercise": "Triceps cable pushdown",     "muscle_group": "Triceps",       "weight_kg": 11.5, "reps": 6,  "date": "2026-W05"},
    {"exercise": "Shoulder press smith",       "muscle_group": "Shoulders",     "weight_kg": 50,   "reps": 8,  "date": "2026-W?"},
    {"exercise": "Side raises dumbbells",      "muscle_group": "Shoulders",     "weight_kg": 5,    "reps": 14, "date": "2026-W?"}
  ]
}