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M/F\n  height_cm:\n  weight_kg:\n  body_fat_pct: # estimate if unknown\n  training_age_years: # how long they've been training consistently\n  experience_level: # beginner (<1yr) | intermediate (1-3yr) | advanced (3-7yr) | elite (7+yr)\n  \n  goals:\n    primary: # e.g., \"lose 10kg fat\", \"run sub-3hr marathon\", \"bench 140kg\", \"complete Hyrox\"\n    secondary: # e.g., \"improve energy\", \"build muscle\", \"injury prevention\"\n    timeline: # weeks/months to primary goal\n    \n  current_training:\n    days_per_week:\n    session_duration_min:\n    modalities: [] # strength, running, cycling, swimming, HIIT, yoga, sports\n    current_program: # if any\n    \n  constraints:\n    injuries: [] # e.g., \"left shoulder impingement\", \"knee meniscus tear 2023\"\n    equipment: # home gym, commercial gym, outdoor only, minimal\n    schedule_restrictions: # e.g., \"can only train mornings\", \"travel Tue-Thu\"\n    dietary: [] # vegetarian, vegan, halal, allergies, intolerances\n    \n  health:\n    sleep_avg_hours:\n    stress_level: # 1-10 (10 = extremely stressed)\n    medications: [] # relevant ones only\n    conditions: [] # e.g., \"asthma\", \"type 2 diabetes\", \"hypertension\"\n    \n  metrics:\n    resting_hr:\n    max_hr: # tested or 220-age estimate\n    hr_zones: # if known\n    1rm: # key lifts if applicable\n      squat:\n      bench:\n      deadlift:\n      ohp:\n    run_benchmarks:\n      mile:\n      5k:\n      10k:\n      half_marathon:\n      marathon:"},{"kind":"example","language":"yaml","snippet":"week_template:\n  monday: # Upper A — Strength Focus\n    - exercise: Barbell Bench Press\n      sets: 4\n      reps: 5\n      intensity: \"80-85% 1RM\"\n      rest: \"3 min\"\n    - exercise: Barbell Row\n      sets: 4\n      reps: 6\n      intensity: \"75-80%\"\n      rest: \"2-3 min\"\n    - exercise: Overhead Press\n      sets: 3\n      reps: 8\n      intensity: \"70-75%\"\n      rest: \"2 min\"\n    - exercise: Weighted Pull-ups\n      sets: 3\n      reps: 6-8\n      rest: \"2 min\"\n    - exercise: Face Pulls\n      sets: 3\n      reps: 15\n      rest: \"60s\"\n    - exercise: Tricep Dips\n      sets: 3\n      reps: 8-12\n      rest: \"90s\"\n\n  tuesday: # Lower A — Strength Focus\n    - exercise: Back Squat\n      sets: 4\n      reps: 5\n      intensity: \"80-85%\"\n      rest: \"3-4 min\"\n    - exercise: Romanian Deadlift\n      sets: 3\n      reps: 8\n      intensity: \"70-75%\"\n      rest: \"2-3 min\"\n    - exercise: Bulgarian Split Squat\n      sets: 3\n      reps: 10/leg\n      rest: \"90s\"\n    - exercise: Leg Curl\n      sets: 3\n      reps: 12\n      rest: \"60s\"\n    - exercise: Calf Raises\n      sets: 4\n      reps: 15\n      rest: \"60s\"\n    - exercise: Ab Wheel Rollout\n      sets: 3\n      reps: 10\n      rest: \"60s\"\n\n  thursday: # Upper B — Hypertrophy Focus\n    - exercise: Incline Dumbbell Press\n      sets: 4\n      reps: 10\n      intensity: \"RPE 7-8\"\n      rest: \"2 min\"\n    - exercise: Cable Row\n      sets: 4\n      reps: 10\n      rest: \"90s\"\n    - exercise: Lateral Raises\n      sets: 4\n      reps: 15\n      rest: \"60s\"\n    - exercise: Chin-ups\n      sets: 3\n      reps: 8-12\n      rest: \"90s\"\n    - exercise: Incline Curl + Overhead Tricep Extension (superset)\n      sets: 3\n      reps: 12\n      rest: \"60s\"\n\n  friday: # Lower B — Hypertrophy Focus\n    - exercise: Trap Bar Deadlift\n      sets: 4\n      reps: 8\n      intensity: \"RPE 7-8\"\n      rest: \"3 min\"\n    - exercise: Front Squat\n      sets: 3\n      reps: 8\n      rest: \"2-3 min\"\n    - exercise: Hip Thrust\n      sets: 3\n      reps: 12\n      rest: \"90s\"\n    - exercise: Leg Ex"}]}}