diff --git a/.github/skills/flutter-expert/SKILL.md b/.github/skills/flutter-expert/SKILL.md
new file mode 100644
index 0000000..8d806a4
--- /dev/null
+++ b/.github/skills/flutter-expert/SKILL.md
@@ -0,0 +1,287 @@
+---
+name: flutter-expert
+description: "Use when building cross-platform mobile applications with Flutter 3+ that require custom UI implementation, complex state management, native platform integrations, or performance optimization across iOS/Android/Web."
+tools: Read, Write, Edit, Bash, Glob, Grep
+model: sonnet
+---
+
+You are a senior Flutter expert with expertise in Flutter 3+ and cross-platform mobile development. Your focus spans architecture patterns, state management, platform-specific implementations, and performance optimization with emphasis on creating applications that feel truly native on every platform.
+
+
+When invoked:
+1. Query context manager for Flutter project requirements and target platforms
+2. Review app architecture, state management approach, and performance needs
+3. Analyze platform requirements, UI/UX goals, and deployment strategies
+4. Implement Flutter solutions with native performance and beautiful UI focus
+
+Flutter expert checklist:
+- Flutter 3+ features utilized effectively
+- Null safety enforced properly maintained
+- Widget tests > 80% coverage achieved
+- Performance 60 FPS consistently delivered
+- Bundle size optimized thoroughly completed
+- Platform parity maintained properly
+- Accessibility support implemented correctly
+- Code quality excellent achieved
+
+Flutter architecture:
+- Clean architecture
+- Feature-based structure
+- Domain layer
+- Data layer
+- Presentation layer
+- Dependency injection
+- Repository pattern
+- Use case pattern
+
+State management:
+- Provider patterns
+- Riverpod 2.0
+- BLoC/Cubit
+- GetX reactive
+- Redux implementation
+- MobX patterns
+- State restoration
+- Performance comparison
+
+Widget composition:
+- Custom widgets
+- Composition patterns
+- Render objects
+- Custom painters
+- Layout builders
+- Inherited widgets
+- Keys usage
+- Performance widgets
+
+Platform features:
+- iOS specific UI
+- Android Material You
+- Platform channels
+- Native modules
+- Method channels
+- Event channels
+- Platform views
+- Native integration
+
+Custom animations:
+- Animation controllers
+- Tween animations
+- Hero animations
+- Implicit animations
+- Custom transitions
+- Staggered animations
+- Physics simulations
+- Performance tips
+
+Performance optimization:
+- Widget rebuilds
+- Const constructors
+- RepaintBoundary
+- ListView optimization
+- Image caching
+- Lazy loading
+- Memory profiling
+- DevTools usage
+
+Testing strategies:
+- Widget testing
+- Integration tests
+- Golden tests
+- Unit tests
+- Mock patterns
+- Test coverage
+- CI/CD setup
+- Device testing
+
+Multi-platform:
+- iOS adaptation
+- Android design
+- Desktop support
+- Web optimization
+- Responsive design
+- Adaptive layouts
+- Platform detection
+- Feature flags
+
+Deployment:
+- App Store setup
+- Play Store config
+- Code signing
+- Build flavors
+- Environment config
+- CI/CD pipeline
+- Crashlytics
+- Analytics setup
+
+Native integrations:
+- Camera access
+- Location services
+- Push notifications
+- Deep linking
+- Biometric auth
+- File storage
+- Background tasks
+- Native UI components
+
+## Communication Protocol
+
+### Flutter Context Assessment
+
+Initialize Flutter development by understanding cross-platform requirements.
+
+Flutter context query:
+```json
+{
+  "requesting_agent": "flutter-expert",
+  "request_type": "get_flutter_context",
+  "payload": {
+    "query": "Flutter context needed: target platforms, app type, state management preference, native features required, and deployment strategy."
+  }
+}
+```
+
+## Development Workflow
+
+Execute Flutter development through systematic phases:
+
+### 1. Architecture Planning
+
+Design scalable Flutter architecture.
+
+Planning priorities:
+- App architecture
+- State solution
+- Navigation design
+- Platform strategy
+- Testing approach
+- Deployment pipeline
+- Performance goals
+- UI/UX standards
+
+Architecture design:
+- Define structure
+- Choose state management
+- Plan navigation
+- Design data flow
+- Set performance targets
+- Configure platforms
+- Setup CI/CD
+- Document patterns
+
+### 2. Implementation Phase
+
+Build cross-platform Flutter applications.
+
+Implementation approach:
+- Create architecture
+- Build widgets
+- Implement state
+- Add navigation
+- Platform features
+- Write tests
+- Optimize performance
+- Deploy apps
+
+Flutter patterns:
+- Widget composition
+- State management
+- Navigation patterns
+- Platform adaptation
+- Performance tuning
+- Error handling
+- Testing coverage
+- Code organization
+
+Progress tracking:
+```json
+{
+  "agent": "flutter-expert",
+  "status": "implementing",
+  "progress": {
+    "screens_completed": 32,
+    "custom_widgets": 45,
+    "test_coverage": "82%",
+    "performance_score": "60fps"
+  }
+}
+```
+
+### 3. Flutter Excellence
+
+Deliver exceptional Flutter applications.
+
+Excellence checklist:
+- Performance smooth
+- UI beautiful
+- Tests comprehensive
+- Platforms consistent
+- Animations fluid
+- Native features working
+- Documentation complete
+- Deployment automated
+
+Delivery notification:
+"Flutter application completed. Built 32 screens with 45 custom widgets achieving 82% test coverage. Maintained 60fps performance across iOS and Android. Implemented platform-specific features with native performance."
+
+Performance excellence:
+- 60 FPS consistent
+- Jank free scrolling
+- Fast app startup
+- Memory efficient
+- Battery optimized
+- Network efficient
+- Image optimized
+- Build size minimal
+
+UI/UX excellence:
+- Material Design 3
+- iOS guidelines
+- Custom themes
+- Responsive layouts
+- Adaptive designs
+- Smooth animations
+- Gesture handling
+- Accessibility complete
+
+Platform excellence:
+- iOS perfect
+- Android polished
+- Desktop ready
+- Web optimized
+- Platform consistent
+- Native features
+- Deep linking
+- Push notifications
+
+Testing excellence:
+- Widget tests thorough
+- Integration complete
+- Golden tests
+- Performance tests
+- Platform tests
+- Accessibility tests
+- Manual testing
+- Automated deployment
+
+Best practices:
+- Effective Dart
+- Flutter style guide
+- Null safety strict
+- Linting configured
+- Code generation
+- Localization ready
+- Error tracking
+- Performance monitoring
+
+Integration with other agents:
+- Collaborate with mobile-developer on mobile patterns
+- Support dart specialist on Dart optimization
+- Work with ui-designer on design implementation
+- Guide performance-engineer on optimization
+- Help qa-expert on testing strategies
+- Assist devops-engineer on deployment
+- Partner with backend-developer on API integration
+- Coordinate with ios-developer on iOS specifics
+
+Always prioritize native performance, beautiful UI, and consistent experience while building Flutter applications that delight users across all platforms.
\ No newline at end of file
diff --git a/.github/workflows/test.yml b/.github/workflows/test.yml
new file mode 100644
index 0000000..a8303fc
--- /dev/null
+++ b/.github/workflows/test.yml
@@ -0,0 +1,49 @@
+name: Test
+
+on:
+  push:
+    branches: [main]
+  pull_request:
+    branches: [main]
+  release:
+    types: [published]
+
+jobs:
+  test:
+    name: Analyze & Test
+    runs-on: ubuntu-latest
+
+    steps:
+      - name: Checkout repository
+        uses: actions/checkout@v6
+
+      - name: Set up Flutter
+        id: flutter-action
+        uses: subosito/flutter-action@v2
+        with:
+          flutter-version-file: './workout-logger/pubspec.yaml'
+          channel: 'stable'
+          cache: true
+          # Custom pub cache key hashing pubspec.lock to invalidate cache on dependency changes
+          pub-cache-key: "flutter-pub-:os:-:channel:-:version:-:arch:-${{ hashFiles('workout-logger/pubspec.lock') }}"
+
+      - name: Install dependencies
+        if: steps.flutter-action.outputs.PUB-CACHE-HIT != 'true'
+        working-directory: ./workout-logger
+        run: flutter pub get
+
+      - name: Analyze
+        working-directory: ./workout-logger
+        run: |
+          # Only fail on errors, ignore warnings and info messages
+          flutter analyze --no-fatal-infos --no-fatal-warnings | tee analyze_output.txt
+          
+          # Extract and display the summary of issues
+          SUMMARY=$(tail -n 1 analyze_output.txt)
+          echo "Analysis Summary: $SUMMARY"
+          echo "### Analysis Summary" >> $GITHUB_STEP_SUMMARY
+          echo "$SUMMARY" >> $GITHUB_STEP_SUMMARY
+
+      - name: Run tests
+        working-directory: ./workout-logger
+        run: flutter test
diff --git a/docs/example_12_week_program.json b/docs/example_12_week_program.json
new file mode 100644
index 0000000..59b7215
--- /dev/null
+++ b/docs/example_12_week_program.json
@@ -0,0 +1,3473 @@
+{
+  "id": "12-week-hypertrophy-2026",
+  "name": "12-Week Hypertrophy Program",
+  "description": "Linear periodisation with undulating intensity. Three phases — Foundation (W1–4), Intensify (W5–8), Peak (W9–12). Prioritises chest, shoulders and arms (3× frequency). Knee-friendly leg work substitutes squats/lunges. Deload weeks: W5 (−15% weight) and W9 (−10% weight).",
+  "totalWeeks": 12,
+  "author": "RepForge Example",
+  "isImported": false,
+  "createdAt": "2026-01-01T00:00:00.000",
+  "phases": [
+    {
+      "id": "phase-foundation",
+      "name": "Foundation",
+      "startWeek": 1,
+      "endWeek": 4,
+      "notes": "Form mastery, mind-muscle connection. RPE 7. 3×10, 75–90 s rest.",
+      "colorHex": null
+    },
+    {
+      "id": "phase-intensify",
+      "name": "Intensify",
+      "startWeek": 5,
+      "endWeek": 8,
+      "notes": "4th set added. Supersets introduced on arm/shoulder days. RPE 8. 60–75 s rest.",
+      "colorHex": null
+    },
+    {
+      "id": "phase-peak",
+      "name": "Peak",
+      "startWeek": 9,
+      "endWeek": 12,
+      "notes": "Higher reps (12–15), shorter rest (45–60 s), tri-sets. RPE 8–9.",
+      "colorHex": null
+    }
+  ],
+  "weeks": [
+    {
+      "weekNumber": 1,
+      "isDeload": false,
+      "deloadIntensityFactor": 1.0,
+      "deloadSetReduction": 0,
+      "phaseId": "phase-foundation",
+      "days": [
+        {
+          "id": "w1-push",
+          "name": "Push",
+          "dayOfWeek": 1,
+          "notes": "Chest · Triceps · Front Delts",
+          "exercises": [
+            {
+              "exerciseId": "incline_bench_press",
+              "sets": 3,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 90,
+              "tempo": "3-1-1",
+              "notes": "Primary chest builder"
+            },
+            {
+              "exerciseId": "bench_press",
+              "sets": 3,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 75,
+              "tempo": "2-0-1"
+            },
+            {
+              "exerciseId": "pec_deck",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "overhead_tricep_extension",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "3-0-1"
+            },
+            {
+              "exerciseId": "tricep_pushdown",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "2-1-1"
+            }
+          ]
+        },
+        {
+          "id": "w1-core",
+          "name": "Core",
+          "dayOfWeek": 3,
+          "notes": "Abs · Anti-rotation · Lower back stability",
+          "exercises": [
+            {
+              "exerciseId": "plank",
+              "sets": 3,
+              "minReps": 30,
+              "maxReps": 45,
+              "restSeconds": 45,
+              "notes": "Hold 30–45 s; aim for 60 s by week 4"
+            },
+            {
+              "exerciseId": "leg_raises",
+              "sets": 3,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 45,
+              "notes": "Dead bug substitute — lower back flat"
+            },
+            {
+              "exerciseId": "russian_twist",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 45,
+              "tempo": "2-1-2",
+              "notes": "Pallof press substitute — anti-rotation"
+            },
+            {
+              "exerciseId": "cable_crunch",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 45,
+              "notes": "Rope attachment, kneel"
+            },
+            {
+              "exerciseId": "crunches",
+              "sets": 3,
+              "minReps": 20,
+              "maxReps": 20,
+              "restSeconds": 45,
+              "notes": "Hollow body hold substitute"
+            }
+          ]
+        },
+        {
+          "id": "w1-pull",
+          "name": "Pull",
+          "dayOfWeek": 4,
+          "notes": "Back · Biceps · Rear Delts",
+          "exercises": [
+            {
+              "exerciseId": "seated_cable_row",
+              "sets": 3,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 90,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "lat_pulldown",
+              "sets": 3,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 75,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "pull_ups",
+              "sets": 3,
+              "minReps": 6,
+              "maxReps": 12,
+              "restSeconds": 90,
+              "tempo": "2-0-1",
+              "notes": "AMRAP — stop 1-2 reps short of failure"
+            },
+            {
+              "exerciseId": "rear_delt_fly",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "preacher_curl",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "3-1-1",
+              "notes": "3-sec eccentric phase"
+            },
+            {
+              "exerciseId": "hammer_curl",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60
+            },
+            {
+              "exerciseId": "face_pull",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-2",
+              "notes": "Non-negotiable — rotator cuff health"
+            }
+          ]
+        },
+        {
+          "id": "w1-shld-arms",
+          "name": "Shoulders & Arms",
+          "dayOfWeek": 5,
+          "notes": "All delt heads · Biceps · Triceps",
+          "exercises": [
+            {
+              "exerciseId": "dumbbell_shoulder_press",
+              "sets": 3,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 90,
+              "tempo": "2-1-1"
+            },
+            {
+              "exerciseId": "lateral_raise",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-3",
+              "notes": "3-sec eccentric; seated to reduce cheating"
+            },
+            {
+              "exerciseId": "rear_delt_fly",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60
+            },
+            {
+              "exerciseId": "front_raise",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "2-1-2",
+              "notes": "Upright-row substitute; keep light"
+            },
+            {
+              "exerciseId": "bicep_curl",
+              "sets": 3,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 60,
+              "tempo": "3-1-1"
+            },
+            {
+              "exerciseId": "tricep_pushdown",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60
+            }
+          ]
+        },
+        {
+          "id": "w1-legs",
+          "name": "Legs + Rehab",
+          "dayOfWeek": 6,
+          "notes": "Quads · Hamstrings · Glutes · Knee rehab protocol after session",
+          "exercises": [
+            {
+              "exerciseId": "leg_press",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 90,
+              "notes": "High foot placement — glute/hamstring dominant"
+            },
+            {
+              "exerciseId": "leg_curl",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 75,
+              "tempo": "3-0-1",
+              "notes": "3-sec eccentric — knee rehab focus"
+            },
+            {
+              "exerciseId": "leg_extension",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "notes": "Light weight only — stop if knee pain"
+            },
+            {
+              "exerciseId": "romanian_deadlift",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "notes": "Back extension substitute; lower-back + glutes"
+            },
+            {
+              "exerciseId": "calf_raise",
+              "sets": 2,
+              "minReps": 25,
+              "maxReps": 25,
+              "restSeconds": 45
+            }
+          ]
+        }
+      ],
+      "notes": null
+    },
+    {
+      "weekNumber": 2,
+      "isDeload": false,
+      "deloadIntensityFactor": 1.0,
+      "deloadSetReduction": 0,
+      "phaseId": "phase-foundation",
+      "days": [
+        {
+          "id": "w2-push",
+          "name": "Push",
+          "dayOfWeek": 1,
+          "notes": "Chest · Triceps · Front Delts",
+          "exercises": [
+            {
+              "exerciseId": "incline_bench_press",
+              "sets": 3,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 90,
+              "tempo": "3-1-1",
+              "notes": "Primary chest builder"
+            },
+            {
+              "exerciseId": "bench_press",
+              "sets": 3,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 75,
+              "tempo": "2-0-1"
+            },
+            {
+              "exerciseId": "pec_deck",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "overhead_tricep_extension",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "3-0-1"
+            },
+            {
+              "exerciseId": "tricep_pushdown",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "2-1-1"
+            }
+          ]
+        },
+        {
+          "id": "w2-core",
+          "name": "Core",
+          "dayOfWeek": 3,
+          "notes": "Abs · Anti-rotation · Lower back stability",
+          "exercises": [
+            {
+              "exerciseId": "plank",
+              "sets": 3,
+              "minReps": 30,
+              "maxReps": 45,
+              "restSeconds": 45,
+              "notes": "Hold 30–45 s; aim for 60 s by week 4"
+            },
+            {
+              "exerciseId": "leg_raises",
+              "sets": 3,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 45,
+              "notes": "Dead bug substitute — lower back flat"
+            },
+            {
+              "exerciseId": "russian_twist",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 45,
+              "tempo": "2-1-2",
+              "notes": "Pallof press substitute — anti-rotation"
+            },
+            {
+              "exerciseId": "cable_crunch",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 45,
+              "notes": "Rope attachment, kneel"
+            },
+            {
+              "exerciseId": "crunches",
+              "sets": 3,
+              "minReps": 20,
+              "maxReps": 20,
+              "restSeconds": 45,
+              "notes": "Hollow body hold substitute"
+            }
+          ]
+        },
+        {
+          "id": "w2-pull",
+          "name": "Pull",
+          "dayOfWeek": 4,
+          "notes": "Back · Biceps · Rear Delts",
+          "exercises": [
+            {
+              "exerciseId": "seated_cable_row",
+              "sets": 3,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 90,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "lat_pulldown",
+              "sets": 3,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 75,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "pull_ups",
+              "sets": 3,
+              "minReps": 6,
+              "maxReps": 12,
+              "restSeconds": 90,
+              "tempo": "2-0-1",
+              "notes": "AMRAP — stop 1-2 reps short of failure"
+            },
+            {
+              "exerciseId": "rear_delt_fly",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "preacher_curl",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "3-1-1",
+              "notes": "3-sec eccentric phase"
+            },
+            {
+              "exerciseId": "hammer_curl",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60
+            },
+            {
+              "exerciseId": "face_pull",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-2",
+              "notes": "Non-negotiable — rotator cuff health"
+            }
+          ]
+        },
+        {
+          "id": "w2-shld-arms",
+          "name": "Shoulders & Arms",
+          "dayOfWeek": 5,
+          "notes": "All delt heads · Biceps · Triceps",
+          "exercises": [
+            {
+              "exerciseId": "dumbbell_shoulder_press",
+              "sets": 3,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 90,
+              "tempo": "2-1-1"
+            },
+            {
+              "exerciseId": "lateral_raise",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-3",
+              "notes": "3-sec eccentric; seated to reduce cheating"
+            },
+            {
+              "exerciseId": "rear_delt_fly",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60
+            },
+            {
+              "exerciseId": "front_raise",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "2-1-2",
+              "notes": "Upright-row substitute; keep light"
+            },
+            {
+              "exerciseId": "bicep_curl",
+              "sets": 3,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 60,
+              "tempo": "3-1-1"
+            },
+            {
+              "exerciseId": "tricep_pushdown",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60
+            }
+          ]
+        },
+        {
+          "id": "w2-legs",
+          "name": "Legs + Rehab",
+          "dayOfWeek": 6,
+          "notes": "Quads · Hamstrings · Glutes · Knee rehab protocol after session",
+          "exercises": [
+            {
+              "exerciseId": "leg_press",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 90,
+              "notes": "High foot placement — glute/hamstring dominant"
+            },
+            {
+              "exerciseId": "leg_curl",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 75,
+              "tempo": "3-0-1",
+              "notes": "3-sec eccentric — knee rehab focus"
+            },
+            {
+              "exerciseId": "leg_extension",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "notes": "Light weight only — stop if knee pain"
+            },
+            {
+              "exerciseId": "romanian_deadlift",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "notes": "Back extension substitute; lower-back + glutes"
+            },
+            {
+              "exerciseId": "calf_raise",
+              "sets": 2,
+              "minReps": 25,
+              "maxReps": 25,
+              "restSeconds": 45
+            }
+          ]
+        }
+      ],
+      "notes": null
+    },
+    {
+      "weekNumber": 3,
+      "isDeload": false,
+      "deloadIntensityFactor": 1.0,
+      "deloadSetReduction": 0,
+      "phaseId": "phase-foundation",
+      "days": [
+        {
+          "id": "w3-push",
+          "name": "Push",
+          "dayOfWeek": 1,
+          "notes": "Chest · Triceps · Front Delts",
+          "exercises": [
+            {
+              "exerciseId": "incline_bench_press",
+              "sets": 3,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 90,
+              "tempo": "3-1-1",
+              "notes": "Primary chest builder"
+            },
+            {
+              "exerciseId": "bench_press",
+              "sets": 3,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 75,
+              "tempo": "2-0-1"
+            },
+            {
+              "exerciseId": "pec_deck",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "overhead_tricep_extension",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "3-0-1"
+            },
+            {
+              "exerciseId": "tricep_pushdown",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "2-1-1"
+            }
+          ]
+        },
+        {
+          "id": "w3-core",
+          "name": "Core",
+          "dayOfWeek": 3,
+          "notes": "Abs · Anti-rotation · Lower back stability",
+          "exercises": [
+            {
+              "exerciseId": "plank",
+              "sets": 3,
+              "minReps": 30,
+              "maxReps": 45,
+              "restSeconds": 45,
+              "notes": "Hold 30–45 s; aim for 60 s by week 4"
+            },
+            {
+              "exerciseId": "leg_raises",
+              "sets": 3,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 45,
+              "notes": "Dead bug substitute — lower back flat"
+            },
+            {
+              "exerciseId": "russian_twist",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 45,
+              "tempo": "2-1-2",
+              "notes": "Pallof press substitute — anti-rotation"
+            },
+            {
+              "exerciseId": "cable_crunch",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 45,
+              "notes": "Rope attachment, kneel"
+            },
+            {
+              "exerciseId": "crunches",
+              "sets": 3,
+              "minReps": 20,
+              "maxReps": 20,
+              "restSeconds": 45,
+              "notes": "Hollow body hold substitute"
+            }
+          ]
+        },
+        {
+          "id": "w3-pull",
+          "name": "Pull",
+          "dayOfWeek": 4,
+          "notes": "Back · Biceps · Rear Delts",
+          "exercises": [
+            {
+              "exerciseId": "seated_cable_row",
+              "sets": 3,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 90,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "lat_pulldown",
+              "sets": 3,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 75,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "pull_ups",
+              "sets": 3,
+              "minReps": 6,
+              "maxReps": 12,
+              "restSeconds": 90,
+              "tempo": "2-0-1",
+              "notes": "AMRAP — stop 1-2 reps short of failure"
+            },
+            {
+              "exerciseId": "rear_delt_fly",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "preacher_curl",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "3-1-1",
+              "notes": "3-sec eccentric phase"
+            },
+            {
+              "exerciseId": "hammer_curl",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60
+            },
+            {
+              "exerciseId": "face_pull",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-2",
+              "notes": "Non-negotiable — rotator cuff health"
+            }
+          ]
+        },
+        {
+          "id": "w3-shld-arms",
+          "name": "Shoulders & Arms",
+          "dayOfWeek": 5,
+          "notes": "All delt heads · Biceps · Triceps",
+          "exercises": [
+            {
+              "exerciseId": "dumbbell_shoulder_press",
+              "sets": 3,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 90,
+              "tempo": "2-1-1"
+            },
+            {
+              "exerciseId": "lateral_raise",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-3",
+              "notes": "3-sec eccentric; seated to reduce cheating"
+            },
+            {
+              "exerciseId": "rear_delt_fly",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60
+            },
+            {
+              "exerciseId": "front_raise",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "2-1-2",
+              "notes": "Upright-row substitute; keep light"
+            },
+            {
+              "exerciseId": "bicep_curl",
+              "sets": 3,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 60,
+              "tempo": "3-1-1"
+            },
+            {
+              "exerciseId": "tricep_pushdown",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60
+            }
+          ]
+        },
+        {
+          "id": "w3-legs",
+          "name": "Legs + Rehab",
+          "dayOfWeek": 6,
+          "notes": "Quads · Hamstrings · Glutes · Knee rehab protocol after session",
+          "exercises": [
+            {
+              "exerciseId": "leg_press",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 90,
+              "notes": "High foot placement — glute/hamstring dominant"
+            },
+            {
+              "exerciseId": "leg_curl",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 75,
+              "tempo": "3-0-1",
+              "notes": "3-sec eccentric — knee rehab focus"
+            },
+            {
+              "exerciseId": "leg_extension",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "notes": "Light weight only — stop if knee pain"
+            },
+            {
+              "exerciseId": "romanian_deadlift",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "notes": "Back extension substitute; lower-back + glutes"
+            },
+            {
+              "exerciseId": "calf_raise",
+              "sets": 2,
+              "minReps": 25,
+              "maxReps": 25,
+              "restSeconds": 45
+            }
+          ]
+        }
+      ],
+      "notes": null
+    },
+    {
+      "weekNumber": 4,
+      "isDeload": false,
+      "deloadIntensityFactor": 1.0,
+      "deloadSetReduction": 0,
+      "phaseId": "phase-foundation",
+      "days": [
+        {
+          "id": "w4-push",
+          "name": "Push",
+          "dayOfWeek": 1,
+          "notes": "Chest · Triceps · Front Delts",
+          "exercises": [
+            {
+              "exerciseId": "incline_bench_press",
+              "sets": 3,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 90,
+              "tempo": "3-1-1",
+              "notes": "Primary chest builder"
+            },
+            {
+              "exerciseId": "bench_press",
+              "sets": 3,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 75,
+              "tempo": "2-0-1"
+            },
+            {
+              "exerciseId": "pec_deck",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "overhead_tricep_extension",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "3-0-1"
+            },
+            {
+              "exerciseId": "tricep_pushdown",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "2-1-1"
+            }
+          ]
+        },
+        {
+          "id": "w4-core",
+          "name": "Core",
+          "dayOfWeek": 3,
+          "notes": "Abs · Anti-rotation · Lower back stability",
+          "exercises": [
+            {
+              "exerciseId": "plank",
+              "sets": 3,
+              "minReps": 30,
+              "maxReps": 45,
+              "restSeconds": 45,
+              "notes": "Hold 30–45 s; aim for 60 s by week 4"
+            },
+            {
+              "exerciseId": "leg_raises",
+              "sets": 3,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 45,
+              "notes": "Dead bug substitute — lower back flat"
+            },
+            {
+              "exerciseId": "russian_twist",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 45,
+              "tempo": "2-1-2",
+              "notes": "Pallof press substitute — anti-rotation"
+            },
+            {
+              "exerciseId": "cable_crunch",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 45,
+              "notes": "Rope attachment, kneel"
+            },
+            {
+              "exerciseId": "crunches",
+              "sets": 3,
+              "minReps": 20,
+              "maxReps": 20,
+              "restSeconds": 45,
+              "notes": "Hollow body hold substitute"
+            }
+          ]
+        },
+        {
+          "id": "w4-pull",
+          "name": "Pull",
+          "dayOfWeek": 4,
+          "notes": "Back · Biceps · Rear Delts",
+          "exercises": [
+            {
+              "exerciseId": "seated_cable_row",
+              "sets": 3,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 90,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "lat_pulldown",
+              "sets": 3,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 75,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "pull_ups",
+              "sets": 3,
+              "minReps": 6,
+              "maxReps": 12,
+              "restSeconds": 90,
+              "tempo": "2-0-1",
+              "notes": "AMRAP — stop 1-2 reps short of failure"
+            },
+            {
+              "exerciseId": "rear_delt_fly",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "preacher_curl",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "3-1-1",
+              "notes": "3-sec eccentric phase"
+            },
+            {
+              "exerciseId": "hammer_curl",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60
+            },
+            {
+              "exerciseId": "face_pull",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-2",
+              "notes": "Non-negotiable — rotator cuff health"
+            }
+          ]
+        },
+        {
+          "id": "w4-shld-arms",
+          "name": "Shoulders & Arms",
+          "dayOfWeek": 5,
+          "notes": "All delt heads · Biceps · Triceps",
+          "exercises": [
+            {
+              "exerciseId": "dumbbell_shoulder_press",
+              "sets": 3,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 90,
+              "tempo": "2-1-1"
+            },
+            {
+              "exerciseId": "lateral_raise",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-3",
+              "notes": "3-sec eccentric; seated to reduce cheating"
+            },
+            {
+              "exerciseId": "rear_delt_fly",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60
+            },
+            {
+              "exerciseId": "front_raise",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "2-1-2",
+              "notes": "Upright-row substitute; keep light"
+            },
+            {
+              "exerciseId": "bicep_curl",
+              "sets": 3,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 60,
+              "tempo": "3-1-1"
+            },
+            {
+              "exerciseId": "tricep_pushdown",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60
+            }
+          ]
+        },
+        {
+          "id": "w4-legs",
+          "name": "Legs + Rehab",
+          "dayOfWeek": 6,
+          "notes": "Quads · Hamstrings · Glutes · Knee rehab protocol after session",
+          "exercises": [
+            {
+              "exerciseId": "leg_press",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 90,
+              "notes": "High foot placement — glute/hamstring dominant"
+            },
+            {
+              "exerciseId": "leg_curl",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 75,
+              "tempo": "3-0-1",
+              "notes": "3-sec eccentric — knee rehab focus"
+            },
+            {
+              "exerciseId": "leg_extension",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "notes": "Light weight only — stop if knee pain"
+            },
+            {
+              "exerciseId": "romanian_deadlift",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "notes": "Back extension substitute; lower-back + glutes"
+            },
+            {
+              "exerciseId": "calf_raise",
+              "sets": 2,
+              "minReps": 25,
+              "maxReps": 25,
+              "restSeconds": 45
+            }
+          ]
+        }
+      ],
+      "notes": null
+    },
+    {
+      "weekNumber": 5,
+      "isDeload": true,
+      "deloadIntensityFactor": 0.85,
+      "deloadSetReduction": 1,
+      "phaseId": "phase-intensify",
+      "days": [
+        {
+          "id": "w5-push",
+          "name": "Push",
+          "dayOfWeek": 1,
+          "notes": "Chest · Triceps · Front Delts",
+          "exercises": [
+            {
+              "exerciseId": "incline_bench_press",
+              "sets": 4,
+              "minReps": 8,
+              "maxReps": 10,
+              "restSeconds": 90,
+              "tempo": "3-1-1",
+              "notes": "Add weight if all reps complete"
+            },
+            {
+              "exerciseId": "bench_press",
+              "sets": 4,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 75,
+              "tempo": "2-0-1"
+            },
+            {
+              "exerciseId": "pec_deck",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "overhead_tricep_extension",
+              "sets": 4,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "3-0-1"
+            },
+            {
+              "exerciseId": "tricep_pushdown",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "2-1-1",
+              "supersetGroupId": "ss-push-a"
+            },
+            {
+              "exerciseId": "lateral_raise",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-2",
+              "notes": "Superset — rest 60s after the pair",
+              "supersetGroupId": "ss-push-a"
+            }
+          ]
+        },
+        {
+          "id": "w5-core",
+          "name": "Core",
+          "dayOfWeek": 3,
+          "notes": "Abs · Anti-rotation · Lower back stability",
+          "exercises": [
+            {
+              "exerciseId": "plank",
+              "sets": 3,
+              "minReps": 30,
+              "maxReps": 45,
+              "restSeconds": 45,
+              "notes": "Hold 45–60 s"
+            },
+            {
+              "exerciseId": "leg_raises",
+              "sets": 3,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 45,
+              "notes": "Dead bug substitute — lower back flat"
+            },
+            {
+              "exerciseId": "russian_twist",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 45,
+              "tempo": "2-1-2",
+              "notes": "Pallof press substitute — anti-rotation"
+            },
+            {
+              "exerciseId": "cable_crunch",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 45,
+              "notes": "Rope attachment, kneel"
+            },
+            {
+              "exerciseId": "crunches",
+              "sets": 3,
+              "minReps": 20,
+              "maxReps": 20,
+              "restSeconds": 45,
+              "notes": "Hollow body hold substitute"
+            }
+          ]
+        },
+        {
+          "id": "w5-pull",
+          "name": "Pull",
+          "dayOfWeek": 4,
+          "notes": "Back · Biceps · Rear Delts",
+          "exercises": [
+            {
+              "exerciseId": "seated_cable_row",
+              "sets": 4,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 90,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "lat_pulldown",
+              "sets": 4,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 75,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "pull_ups",
+              "sets": 3,
+              "minReps": 6,
+              "maxReps": 12,
+              "restSeconds": 90,
+              "tempo": "2-0-1",
+              "notes": "AMRAP — track reps for progression"
+            },
+            {
+              "exerciseId": "rear_delt_fly",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "preacher_curl",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "3-1-1",
+              "notes": "3-sec eccentric",
+              "supersetGroupId": "ss-pull-a"
+            },
+            {
+              "exerciseId": "hammer_curl",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "notes": "Superset — rest 60s after pair",
+              "supersetGroupId": "ss-pull-a"
+            },
+            {
+              "exerciseId": "face_pull",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-2"
+            }
+          ]
+        },
+        {
+          "id": "w5-shld-arms",
+          "name": "Shoulders & Arms",
+          "dayOfWeek": 5,
+          "notes": "All delt heads · Biceps · Triceps",
+          "exercises": [
+            {
+              "exerciseId": "dumbbell_shoulder_press",
+              "sets": 4,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 90,
+              "tempo": "2-1-1"
+            },
+            {
+              "exerciseId": "lateral_raise",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-3",
+              "notes": "Seated; 3-sec eccentric",
+              "supersetGroupId": "ss-shld-a"
+            },
+            {
+              "exerciseId": "rear_delt_fly",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "notes": "Superset — rest 60s after pair",
+              "supersetGroupId": "ss-shld-a"
+            },
+            {
+              "exerciseId": "front_raise",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "bicep_curl",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 45,
+              "tempo": "3-1-1",
+              "supersetGroupId": "ss-arm-a"
+            },
+            {
+              "exerciseId": "tricep_pushdown",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 45,
+              "notes": "Superset for max arm pump — rest 45s after pair",
+              "supersetGroupId": "ss-arm-a"
+            }
+          ]
+        },
+        {
+          "id": "w5-legs",
+          "name": "Legs + Rehab",
+          "dayOfWeek": 6,
+          "notes": "Quads · Hamstrings · Glutes · Knee rehab protocol after session",
+          "exercises": [
+            {
+              "exerciseId": "leg_press",
+              "sets": 4,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 90,
+              "notes": "High foot placement"
+            },
+            {
+              "exerciseId": "leg_curl",
+              "sets": 4,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 75,
+              "tempo": "3-0-1"
+            },
+            {
+              "exerciseId": "leg_extension",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "notes": "Rehab stimulus only"
+            },
+            {
+              "exerciseId": "romanian_deadlift",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "notes": "Add 5 kg vs Phase 1 if form allows"
+            },
+            {
+              "exerciseId": "calf_raise",
+              "sets": 2,
+              "minReps": 25,
+              "maxReps": 25,
+              "restSeconds": 45
+            }
+          ]
+        }
+      ],
+      "notes": "Deload week — 85% weight, −1 set per exercise. Focus on form."
+    },
+    {
+      "weekNumber": 6,
+      "isDeload": false,
+      "deloadIntensityFactor": 1.0,
+      "deloadSetReduction": 0,
+      "phaseId": "phase-intensify",
+      "days": [
+        {
+          "id": "w6-push",
+          "name": "Push",
+          "dayOfWeek": 1,
+          "notes": "Chest · Triceps · Front Delts",
+          "exercises": [
+            {
+              "exerciseId": "incline_bench_press",
+              "sets": 4,
+              "minReps": 8,
+              "maxReps": 10,
+              "restSeconds": 90,
+              "tempo": "3-1-1",
+              "notes": "Add weight if all reps complete"
+            },
+            {
+              "exerciseId": "bench_press",
+              "sets": 4,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 75,
+              "tempo": "2-0-1"
+            },
+            {
+              "exerciseId": "pec_deck",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "overhead_tricep_extension",
+              "sets": 4,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "3-0-1"
+            },
+            {
+              "exerciseId": "tricep_pushdown",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "2-1-1",
+              "supersetGroupId": "ss-push-a"
+            },
+            {
+              "exerciseId": "lateral_raise",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-2",
+              "notes": "Superset — rest 60s after the pair",
+              "supersetGroupId": "ss-push-a"
+            }
+          ]
+        },
+        {
+          "id": "w6-core",
+          "name": "Core",
+          "dayOfWeek": 3,
+          "notes": "Abs · Anti-rotation · Lower back stability",
+          "exercises": [
+            {
+              "exerciseId": "plank",
+              "sets": 3,
+              "minReps": 30,
+              "maxReps": 45,
+              "restSeconds": 45,
+              "notes": "Hold 45–60 s"
+            },
+            {
+              "exerciseId": "leg_raises",
+              "sets": 3,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 45,
+              "notes": "Dead bug substitute — lower back flat"
+            },
+            {
+              "exerciseId": "russian_twist",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 45,
+              "tempo": "2-1-2",
+              "notes": "Pallof press substitute — anti-rotation"
+            },
+            {
+              "exerciseId": "cable_crunch",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 45,
+              "notes": "Rope attachment, kneel"
+            },
+            {
+              "exerciseId": "crunches",
+              "sets": 3,
+              "minReps": 20,
+              "maxReps": 20,
+              "restSeconds": 45,
+              "notes": "Hollow body hold substitute"
+            }
+          ]
+        },
+        {
+          "id": "w6-pull",
+          "name": "Pull",
+          "dayOfWeek": 4,
+          "notes": "Back · Biceps · Rear Delts",
+          "exercises": [
+            {
+              "exerciseId": "seated_cable_row",
+              "sets": 4,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 90,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "lat_pulldown",
+              "sets": 4,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 75,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "pull_ups",
+              "sets": 3,
+              "minReps": 6,
+              "maxReps": 12,
+              "restSeconds": 90,
+              "tempo": "2-0-1",
+              "notes": "AMRAP — track reps for progression"
+            },
+            {
+              "exerciseId": "rear_delt_fly",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "preacher_curl",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "3-1-1",
+              "notes": "3-sec eccentric",
+              "supersetGroupId": "ss-pull-a"
+            },
+            {
+              "exerciseId": "hammer_curl",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "notes": "Superset — rest 60s after pair",
+              "supersetGroupId": "ss-pull-a"
+            },
+            {
+              "exerciseId": "face_pull",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-2"
+            }
+          ]
+        },
+        {
+          "id": "w6-shld-arms",
+          "name": "Shoulders & Arms",
+          "dayOfWeek": 5,
+          "notes": "All delt heads · Biceps · Triceps",
+          "exercises": [
+            {
+              "exerciseId": "dumbbell_shoulder_press",
+              "sets": 4,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 90,
+              "tempo": "2-1-1"
+            },
+            {
+              "exerciseId": "lateral_raise",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-3",
+              "notes": "Seated; 3-sec eccentric",
+              "supersetGroupId": "ss-shld-a"
+            },
+            {
+              "exerciseId": "rear_delt_fly",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "notes": "Superset — rest 60s after pair",
+              "supersetGroupId": "ss-shld-a"
+            },
+            {
+              "exerciseId": "front_raise",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "bicep_curl",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 45,
+              "tempo": "3-1-1",
+              "supersetGroupId": "ss-arm-a"
+            },
+            {
+              "exerciseId": "tricep_pushdown",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 45,
+              "notes": "Superset for max arm pump — rest 45s after pair",
+              "supersetGroupId": "ss-arm-a"
+            }
+          ]
+        },
+        {
+          "id": "w6-legs",
+          "name": "Legs + Rehab",
+          "dayOfWeek": 6,
+          "notes": "Quads · Hamstrings · Glutes · Knee rehab protocol after session",
+          "exercises": [
+            {
+              "exerciseId": "leg_press",
+              "sets": 4,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 90,
+              "notes": "High foot placement"
+            },
+            {
+              "exerciseId": "leg_curl",
+              "sets": 4,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 75,
+              "tempo": "3-0-1"
+            },
+            {
+              "exerciseId": "leg_extension",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "notes": "Rehab stimulus only"
+            },
+            {
+              "exerciseId": "romanian_deadlift",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "notes": "Add 5 kg vs Phase 1 if form allows"
+            },
+            {
+              "exerciseId": "calf_raise",
+              "sets": 2,
+              "minReps": 25,
+              "maxReps": 25,
+              "restSeconds": 45
+            }
+          ]
+        }
+      ],
+      "notes": null
+    },
+    {
+      "weekNumber": 7,
+      "isDeload": false,
+      "deloadIntensityFactor": 1.0,
+      "deloadSetReduction": 0,
+      "phaseId": "phase-intensify",
+      "days": [
+        {
+          "id": "w7-push",
+          "name": "Push",
+          "dayOfWeek": 1,
+          "notes": "Chest · Triceps · Front Delts",
+          "exercises": [
+            {
+              "exerciseId": "incline_bench_press",
+              "sets": 4,
+              "minReps": 8,
+              "maxReps": 10,
+              "restSeconds": 90,
+              "tempo": "3-1-1",
+              "notes": "Add weight if all reps complete"
+            },
+            {
+              "exerciseId": "bench_press",
+              "sets": 4,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 75,
+              "tempo": "2-0-1"
+            },
+            {
+              "exerciseId": "pec_deck",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "overhead_tricep_extension",
+              "sets": 4,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "3-0-1"
+            },
+            {
+              "exerciseId": "tricep_pushdown",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "2-1-1",
+              "supersetGroupId": "ss-push-a"
+            },
+            {
+              "exerciseId": "lateral_raise",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-2",
+              "notes": "Superset — rest 60s after the pair",
+              "supersetGroupId": "ss-push-a"
+            }
+          ]
+        },
+        {
+          "id": "w7-core",
+          "name": "Core",
+          "dayOfWeek": 3,
+          "notes": "Abs · Anti-rotation · Lower back stability",
+          "exercises": [
+            {
+              "exerciseId": "plank",
+              "sets": 3,
+              "minReps": 30,
+              "maxReps": 45,
+              "restSeconds": 45,
+              "notes": "Hold 45–60 s"
+            },
+            {
+              "exerciseId": "leg_raises",
+              "sets": 3,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 45,
+              "notes": "Dead bug substitute — lower back flat"
+            },
+            {
+              "exerciseId": "russian_twist",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 45,
+              "tempo": "2-1-2",
+              "notes": "Pallof press substitute — anti-rotation"
+            },
+            {
+              "exerciseId": "cable_crunch",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 45,
+              "notes": "Rope attachment, kneel"
+            },
+            {
+              "exerciseId": "crunches",
+              "sets": 3,
+              "minReps": 20,
+              "maxReps": 20,
+              "restSeconds": 45,
+              "notes": "Hollow body hold substitute"
+            }
+          ]
+        },
+        {
+          "id": "w7-pull",
+          "name": "Pull",
+          "dayOfWeek": 4,
+          "notes": "Back · Biceps · Rear Delts",
+          "exercises": [
+            {
+              "exerciseId": "seated_cable_row",
+              "sets": 4,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 90,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "lat_pulldown",
+              "sets": 4,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 75,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "pull_ups",
+              "sets": 3,
+              "minReps": 6,
+              "maxReps": 12,
+              "restSeconds": 90,
+              "tempo": "2-0-1",
+              "notes": "AMRAP — track reps for progression"
+            },
+            {
+              "exerciseId": "rear_delt_fly",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "preacher_curl",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "3-1-1",
+              "notes": "3-sec eccentric",
+              "supersetGroupId": "ss-pull-a"
+            },
+            {
+              "exerciseId": "hammer_curl",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "notes": "Superset — rest 60s after pair",
+              "supersetGroupId": "ss-pull-a"
+            },
+            {
+              "exerciseId": "face_pull",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-2"
+            }
+          ]
+        },
+        {
+          "id": "w7-shld-arms",
+          "name": "Shoulders & Arms",
+          "dayOfWeek": 5,
+          "notes": "All delt heads · Biceps · Triceps",
+          "exercises": [
+            {
+              "exerciseId": "dumbbell_shoulder_press",
+              "sets": 4,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 90,
+              "tempo": "2-1-1"
+            },
+            {
+              "exerciseId": "lateral_raise",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-3",
+              "notes": "Seated; 3-sec eccentric",
+              "supersetGroupId": "ss-shld-a"
+            },
+            {
+              "exerciseId": "rear_delt_fly",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "notes": "Superset — rest 60s after pair",
+              "supersetGroupId": "ss-shld-a"
+            },
+            {
+              "exerciseId": "front_raise",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "bicep_curl",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 45,
+              "tempo": "3-1-1",
+              "supersetGroupId": "ss-arm-a"
+            },
+            {
+              "exerciseId": "tricep_pushdown",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 45,
+              "notes": "Superset for max arm pump — rest 45s after pair",
+              "supersetGroupId": "ss-arm-a"
+            }
+          ]
+        },
+        {
+          "id": "w7-legs",
+          "name": "Legs + Rehab",
+          "dayOfWeek": 6,
+          "notes": "Quads · Hamstrings · Glutes · Knee rehab protocol after session",
+          "exercises": [
+            {
+              "exerciseId": "leg_press",
+              "sets": 4,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 90,
+              "notes": "High foot placement"
+            },
+            {
+              "exerciseId": "leg_curl",
+              "sets": 4,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 75,
+              "tempo": "3-0-1"
+            },
+            {
+              "exerciseId": "leg_extension",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "notes": "Rehab stimulus only"
+            },
+            {
+              "exerciseId": "romanian_deadlift",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "notes": "Add 5 kg vs Phase 1 if form allows"
+            },
+            {
+              "exerciseId": "calf_raise",
+              "sets": 2,
+              "minReps": 25,
+              "maxReps": 25,
+              "restSeconds": 45
+            }
+          ]
+        }
+      ],
+      "notes": null
+    },
+    {
+      "weekNumber": 8,
+      "isDeload": false,
+      "deloadIntensityFactor": 1.0,
+      "deloadSetReduction": 0,
+      "phaseId": "phase-intensify",
+      "days": [
+        {
+          "id": "w8-push",
+          "name": "Push",
+          "dayOfWeek": 1,
+          "notes": "Chest · Triceps · Front Delts",
+          "exercises": [
+            {
+              "exerciseId": "incline_bench_press",
+              "sets": 4,
+              "minReps": 8,
+              "maxReps": 10,
+              "restSeconds": 90,
+              "tempo": "3-1-1",
+              "notes": "Add weight if all reps complete"
+            },
+            {
+              "exerciseId": "bench_press",
+              "sets": 4,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 75,
+              "tempo": "2-0-1"
+            },
+            {
+              "exerciseId": "pec_deck",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "overhead_tricep_extension",
+              "sets": 4,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "3-0-1"
+            },
+            {
+              "exerciseId": "tricep_pushdown",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "2-1-1",
+              "supersetGroupId": "ss-push-a"
+            },
+            {
+              "exerciseId": "lateral_raise",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-2",
+              "notes": "Superset — rest 60s after the pair",
+              "supersetGroupId": "ss-push-a"
+            }
+          ]
+        },
+        {
+          "id": "w8-core",
+          "name": "Core",
+          "dayOfWeek": 3,
+          "notes": "Abs · Anti-rotation · Lower back stability",
+          "exercises": [
+            {
+              "exerciseId": "plank",
+              "sets": 3,
+              "minReps": 30,
+              "maxReps": 45,
+              "restSeconds": 45,
+              "notes": "Hold 45–60 s"
+            },
+            {
+              "exerciseId": "leg_raises",
+              "sets": 3,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 45,
+              "notes": "Dead bug substitute — lower back flat"
+            },
+            {
+              "exerciseId": "russian_twist",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 45,
+              "tempo": "2-1-2",
+              "notes": "Pallof press substitute — anti-rotation"
+            },
+            {
+              "exerciseId": "cable_crunch",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 45,
+              "notes": "Rope attachment, kneel"
+            },
+            {
+              "exerciseId": "crunches",
+              "sets": 3,
+              "minReps": 20,
+              "maxReps": 20,
+              "restSeconds": 45,
+              "notes": "Hollow body hold substitute"
+            }
+          ]
+        },
+        {
+          "id": "w8-pull",
+          "name": "Pull",
+          "dayOfWeek": 4,
+          "notes": "Back · Biceps · Rear Delts",
+          "exercises": [
+            {
+              "exerciseId": "seated_cable_row",
+              "sets": 4,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 90,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "lat_pulldown",
+              "sets": 4,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 75,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "pull_ups",
+              "sets": 3,
+              "minReps": 6,
+              "maxReps": 12,
+              "restSeconds": 90,
+              "tempo": "2-0-1",
+              "notes": "AMRAP — track reps for progression"
+            },
+            {
+              "exerciseId": "rear_delt_fly",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "preacher_curl",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "3-1-1",
+              "notes": "3-sec eccentric",
+              "supersetGroupId": "ss-pull-a"
+            },
+            {
+              "exerciseId": "hammer_curl",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "notes": "Superset — rest 60s after pair",
+              "supersetGroupId": "ss-pull-a"
+            },
+            {
+              "exerciseId": "face_pull",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-2"
+            }
+          ]
+        },
+        {
+          "id": "w8-shld-arms",
+          "name": "Shoulders & Arms",
+          "dayOfWeek": 5,
+          "notes": "All delt heads · Biceps · Triceps",
+          "exercises": [
+            {
+              "exerciseId": "dumbbell_shoulder_press",
+              "sets": 4,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 90,
+              "tempo": "2-1-1"
+            },
+            {
+              "exerciseId": "lateral_raise",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-3",
+              "notes": "Seated; 3-sec eccentric",
+              "supersetGroupId": "ss-shld-a"
+            },
+            {
+              "exerciseId": "rear_delt_fly",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "notes": "Superset — rest 60s after pair",
+              "supersetGroupId": "ss-shld-a"
+            },
+            {
+              "exerciseId": "front_raise",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "bicep_curl",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 45,
+              "tempo": "3-1-1",
+              "supersetGroupId": "ss-arm-a"
+            },
+            {
+              "exerciseId": "tricep_pushdown",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 45,
+              "notes": "Superset for max arm pump — rest 45s after pair",
+              "supersetGroupId": "ss-arm-a"
+            }
+          ]
+        },
+        {
+          "id": "w8-legs",
+          "name": "Legs + Rehab",
+          "dayOfWeek": 6,
+          "notes": "Quads · Hamstrings · Glutes · Knee rehab protocol after session",
+          "exercises": [
+            {
+              "exerciseId": "leg_press",
+              "sets": 4,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 90,
+              "notes": "High foot placement"
+            },
+            {
+              "exerciseId": "leg_curl",
+              "sets": 4,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 75,
+              "tempo": "3-0-1"
+            },
+            {
+              "exerciseId": "leg_extension",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "notes": "Rehab stimulus only"
+            },
+            {
+              "exerciseId": "romanian_deadlift",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "notes": "Add 5 kg vs Phase 1 if form allows"
+            },
+            {
+              "exerciseId": "calf_raise",
+              "sets": 2,
+              "minReps": 25,
+              "maxReps": 25,
+              "restSeconds": 45
+            }
+          ]
+        }
+      ],
+      "notes": null
+    },
+    {
+      "weekNumber": 9,
+      "isDeload": true,
+      "deloadIntensityFactor": 0.9,
+      "deloadSetReduction": 1,
+      "phaseId": "phase-peak",
+      "days": [
+        {
+          "id": "w9-push",
+          "name": "Push",
+          "dayOfWeek": 1,
+          "notes": "Chest · Triceps · Front Delts",
+          "exercises": [
+            {
+              "exerciseId": "incline_bench_press",
+              "sets": 4,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 90,
+              "tempo": "3-1-1",
+              "notes": "Target: +2.5 kg vs Phase 2"
+            },
+            {
+              "exerciseId": "bench_press",
+              "sets": 4,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 75
+            },
+            {
+              "exerciseId": "pec_deck",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "overhead_tricep_extension",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60
+            },
+            {
+              "exerciseId": "tricep_pushdown",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "supersetGroupId": "ss-push-a"
+            },
+            {
+              "exerciseId": "lateral_raise",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-2",
+              "notes": "Superset — rest 60s after pair",
+              "supersetGroupId": "ss-push-a"
+            }
+          ]
+        },
+        {
+          "id": "w9-core",
+          "name": "Core",
+          "dayOfWeek": 3,
+          "notes": "Abs · Anti-rotation · Lower back stability",
+          "exercises": [
+            {
+              "exerciseId": "plank",
+              "sets": 3,
+              "minReps": 30,
+              "maxReps": 45,
+              "restSeconds": 45,
+              "notes": "Hold 60–75 s"
+            },
+            {
+              "exerciseId": "leg_raises",
+              "sets": 3,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 45,
+              "notes": "Dead bug substitute — lower back flat"
+            },
+            {
+              "exerciseId": "russian_twist",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 45,
+              "tempo": "2-1-2",
+              "notes": "Pallof press substitute — anti-rotation"
+            },
+            {
+              "exerciseId": "cable_crunch",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 45,
+              "notes": "Rope attachment, kneel"
+            },
+            {
+              "exerciseId": "crunches",
+              "sets": 3,
+              "minReps": 20,
+              "maxReps": 20,
+              "restSeconds": 45,
+              "notes": "Hollow body hold substitute"
+            }
+          ]
+        },
+        {
+          "id": "w9-pull",
+          "name": "Pull",
+          "dayOfWeek": 4,
+          "notes": "Back · Biceps · Rear Delts",
+          "exercises": [
+            {
+              "exerciseId": "seated_cable_row",
+              "sets": 4,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 90,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "lat_pulldown",
+              "sets": 4,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 75,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "pull_ups",
+              "sets": 3,
+              "minReps": 8,
+              "maxReps": 15,
+              "restSeconds": 90,
+              "tempo": "2-0-1",
+              "notes": "AMRAP — target +3 reps vs week 1"
+            },
+            {
+              "exerciseId": "rear_delt_fly",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "preacher_curl",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "3-1-1",
+              "supersetGroupId": "ss-pull-a"
+            },
+            {
+              "exerciseId": "hammer_curl",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "notes": "Superset — rest 60s after pair",
+              "supersetGroupId": "ss-pull-a"
+            },
+            {
+              "exerciseId": "face_pull",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-2"
+            }
+          ]
+        },
+        {
+          "id": "w9-shld-arms",
+          "name": "Shoulders & Arms",
+          "dayOfWeek": 5,
+          "notes": "All delt heads · Biceps · Triceps",
+          "exercises": [
+            {
+              "exerciseId": "dumbbell_shoulder_press",
+              "sets": 4,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 90
+            },
+            {
+              "exerciseId": "lateral_raise",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-3",
+              "supersetGroupId": "ss-shld-a"
+            },
+            {
+              "exerciseId": "rear_delt_fly",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "notes": "Superset — rest 60s after pair",
+              "supersetGroupId": "ss-shld-a"
+            },
+            {
+              "exerciseId": "front_raise",
+              "sets": 4,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60
+            },
+            {
+              "exerciseId": "bicep_curl",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 45,
+              "tempo": "3-1-1",
+              "supersetGroupId": "ss-arm-a"
+            },
+            {
+              "exerciseId": "tricep_pushdown",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 45,
+              "notes": "Superset — rest 45s after pair; 21s curl added W9+",
+              "supersetGroupId": "ss-arm-a"
+            }
+          ]
+        },
+        {
+          "id": "w9-legs",
+          "name": "Legs + Rehab",
+          "dayOfWeek": 6,
+          "notes": "Quads · Hamstrings · Glutes · Knee rehab protocol after session",
+          "exercises": [
+            {
+              "exerciseId": "leg_press",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 90
+            },
+            {
+              "exerciseId": "leg_curl",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 75,
+              "tempo": "3-0-1"
+            },
+            {
+              "exerciseId": "leg_extension",
+              "sets": 3,
+              "minReps": 20,
+              "maxReps": 20,
+              "restSeconds": 60,
+              "notes": "Rehab stimulus — light weight"
+            },
+            {
+              "exerciseId": "romanian_deadlift",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60
+            },
+            {
+              "exerciseId": "calf_raise",
+              "sets": 2,
+              "minReps": 25,
+              "maxReps": 25,
+              "restSeconds": 45
+            }
+          ]
+        }
+      ],
+      "notes": "Mini-deload — 90% weight, −1 set. Prep for peak block."
+    },
+    {
+      "weekNumber": 10,
+      "isDeload": false,
+      "deloadIntensityFactor": 1.0,
+      "deloadSetReduction": 0,
+      "phaseId": "phase-peak",
+      "days": [
+        {
+          "id": "w10-push",
+          "name": "Push",
+          "dayOfWeek": 1,
+          "notes": "Chest · Triceps · Front Delts",
+          "exercises": [
+            {
+              "exerciseId": "incline_bench_press",
+              "sets": 4,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 90,
+              "tempo": "3-1-1",
+              "notes": "Target: +2.5 kg vs Phase 2"
+            },
+            {
+              "exerciseId": "bench_press",
+              "sets": 4,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 75
+            },
+            {
+              "exerciseId": "pec_deck",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "overhead_tricep_extension",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60
+            },
+            {
+              "exerciseId": "tricep_pushdown",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "supersetGroupId": "ss-push-a"
+            },
+            {
+              "exerciseId": "lateral_raise",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-2",
+              "notes": "Superset — rest 60s after pair",
+              "supersetGroupId": "ss-push-a"
+            }
+          ]
+        },
+        {
+          "id": "w10-core",
+          "name": "Core",
+          "dayOfWeek": 3,
+          "notes": "Abs · Anti-rotation · Lower back stability",
+          "exercises": [
+            {
+              "exerciseId": "plank",
+              "sets": 3,
+              "minReps": 30,
+              "maxReps": 45,
+              "restSeconds": 45,
+              "notes": "Hold 60–75 s"
+            },
+            {
+              "exerciseId": "leg_raises",
+              "sets": 3,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 45,
+              "notes": "Dead bug substitute — lower back flat"
+            },
+            {
+              "exerciseId": "russian_twist",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 45,
+              "tempo": "2-1-2",
+              "notes": "Pallof press substitute — anti-rotation"
+            },
+            {
+              "exerciseId": "cable_crunch",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 45,
+              "notes": "Rope attachment, kneel"
+            },
+            {
+              "exerciseId": "crunches",
+              "sets": 3,
+              "minReps": 20,
+              "maxReps": 20,
+              "restSeconds": 45,
+              "notes": "Hollow body hold substitute"
+            }
+          ]
+        },
+        {
+          "id": "w10-pull",
+          "name": "Pull",
+          "dayOfWeek": 4,
+          "notes": "Back · Biceps · Rear Delts",
+          "exercises": [
+            {
+              "exerciseId": "seated_cable_row",
+              "sets": 4,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 90,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "lat_pulldown",
+              "sets": 4,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 75,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "pull_ups",
+              "sets": 3,
+              "minReps": 8,
+              "maxReps": 15,
+              "restSeconds": 90,
+              "tempo": "2-0-1",
+              "notes": "AMRAP — target +3 reps vs week 1"
+            },
+            {
+              "exerciseId": "rear_delt_fly",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "preacher_curl",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "3-1-1",
+              "supersetGroupId": "ss-pull-a"
+            },
+            {
+              "exerciseId": "hammer_curl",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "notes": "Superset — rest 60s after pair",
+              "supersetGroupId": "ss-pull-a"
+            },
+            {
+              "exerciseId": "face_pull",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-2"
+            }
+          ]
+        },
+        {
+          "id": "w10-shld-arms",
+          "name": "Shoulders & Arms",
+          "dayOfWeek": 5,
+          "notes": "All delt heads · Biceps · Triceps",
+          "exercises": [
+            {
+              "exerciseId": "dumbbell_shoulder_press",
+              "sets": 4,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 90
+            },
+            {
+              "exerciseId": "lateral_raise",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-3",
+              "supersetGroupId": "ss-shld-a"
+            },
+            {
+              "exerciseId": "rear_delt_fly",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "notes": "Superset — rest 60s after pair",
+              "supersetGroupId": "ss-shld-a"
+            },
+            {
+              "exerciseId": "front_raise",
+              "sets": 4,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60
+            },
+            {
+              "exerciseId": "bicep_curl",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 45,
+              "tempo": "3-1-1",
+              "supersetGroupId": "ss-arm-a"
+            },
+            {
+              "exerciseId": "tricep_pushdown",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 45,
+              "notes": "Superset — rest 45s after pair; 21s curl added W9+",
+              "supersetGroupId": "ss-arm-a"
+            }
+          ]
+        },
+        {
+          "id": "w10-legs",
+          "name": "Legs + Rehab",
+          "dayOfWeek": 6,
+          "notes": "Quads · Hamstrings · Glutes · Knee rehab protocol after session",
+          "exercises": [
+            {
+              "exerciseId": "leg_press",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 90
+            },
+            {
+              "exerciseId": "leg_curl",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 75,
+              "tempo": "3-0-1"
+            },
+            {
+              "exerciseId": "leg_extension",
+              "sets": 3,
+              "minReps": 20,
+              "maxReps": 20,
+              "restSeconds": 60,
+              "notes": "Rehab stimulus — light weight"
+            },
+            {
+              "exerciseId": "romanian_deadlift",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60
+            },
+            {
+              "exerciseId": "calf_raise",
+              "sets": 2,
+              "minReps": 25,
+              "maxReps": 25,
+              "restSeconds": 45
+            }
+          ]
+        }
+      ],
+      "notes": null
+    },
+    {
+      "weekNumber": 11,
+      "isDeload": false,
+      "deloadIntensityFactor": 1.0,
+      "deloadSetReduction": 0,
+      "phaseId": "phase-peak",
+      "days": [
+        {
+          "id": "w11-push",
+          "name": "Push",
+          "dayOfWeek": 1,
+          "notes": "Chest · Triceps · Front Delts",
+          "exercises": [
+            {
+              "exerciseId": "incline_bench_press",
+              "sets": 4,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 90,
+              "tempo": "3-1-1",
+              "notes": "Target: +2.5 kg vs Phase 2"
+            },
+            {
+              "exerciseId": "bench_press",
+              "sets": 4,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 75
+            },
+            {
+              "exerciseId": "pec_deck",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "overhead_tricep_extension",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60
+            },
+            {
+              "exerciseId": "tricep_pushdown",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "supersetGroupId": "ss-push-a"
+            },
+            {
+              "exerciseId": "lateral_raise",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-2",
+              "notes": "Superset — rest 60s after pair",
+              "supersetGroupId": "ss-push-a"
+            }
+          ]
+        },
+        {
+          "id": "w11-core",
+          "name": "Core",
+          "dayOfWeek": 3,
+          "notes": "Abs · Anti-rotation · Lower back stability",
+          "exercises": [
+            {
+              "exerciseId": "plank",
+              "sets": 3,
+              "minReps": 30,
+              "maxReps": 45,
+              "restSeconds": 45,
+              "notes": "Hold 60–75 s"
+            },
+            {
+              "exerciseId": "leg_raises",
+              "sets": 3,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 45,
+              "notes": "Dead bug substitute — lower back flat"
+            },
+            {
+              "exerciseId": "russian_twist",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 45,
+              "tempo": "2-1-2",
+              "notes": "Pallof press substitute — anti-rotation"
+            },
+            {
+              "exerciseId": "cable_crunch",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 45,
+              "notes": "Rope attachment, kneel"
+            },
+            {
+              "exerciseId": "crunches",
+              "sets": 3,
+              "minReps": 20,
+              "maxReps": 20,
+              "restSeconds": 45,
+              "notes": "Hollow body hold substitute"
+            }
+          ]
+        },
+        {
+          "id": "w11-pull",
+          "name": "Pull",
+          "dayOfWeek": 4,
+          "notes": "Back · Biceps · Rear Delts",
+          "exercises": [
+            {
+              "exerciseId": "seated_cable_row",
+              "sets": 4,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 90,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "lat_pulldown",
+              "sets": 4,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 75,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "pull_ups",
+              "sets": 3,
+              "minReps": 8,
+              "maxReps": 15,
+              "restSeconds": 90,
+              "tempo": "2-0-1",
+              "notes": "AMRAP — target +3 reps vs week 1"
+            },
+            {
+              "exerciseId": "rear_delt_fly",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "preacher_curl",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "3-1-1",
+              "supersetGroupId": "ss-pull-a"
+            },
+            {
+              "exerciseId": "hammer_curl",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "notes": "Superset — rest 60s after pair",
+              "supersetGroupId": "ss-pull-a"
+            },
+            {
+              "exerciseId": "face_pull",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-2"
+            }
+          ]
+        },
+        {
+          "id": "w11-shld-arms",
+          "name": "Shoulders & Arms",
+          "dayOfWeek": 5,
+          "notes": "All delt heads · Biceps · Triceps",
+          "exercises": [
+            {
+              "exerciseId": "dumbbell_shoulder_press",
+              "sets": 4,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 90
+            },
+            {
+              "exerciseId": "lateral_raise",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-3",
+              "supersetGroupId": "ss-shld-a"
+            },
+            {
+              "exerciseId": "rear_delt_fly",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "notes": "Superset — rest 60s after pair",
+              "supersetGroupId": "ss-shld-a"
+            },
+            {
+              "exerciseId": "front_raise",
+              "sets": 4,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60
+            },
+            {
+              "exerciseId": "bicep_curl",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 45,
+              "tempo": "3-1-1",
+              "supersetGroupId": "ss-arm-a"
+            },
+            {
+              "exerciseId": "tricep_pushdown",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 45,
+              "notes": "Superset — rest 45s after pair; 21s curl added W9+",
+              "supersetGroupId": "ss-arm-a"
+            }
+          ]
+        },
+        {
+          "id": "w11-legs",
+          "name": "Legs + Rehab",
+          "dayOfWeek": 6,
+          "notes": "Quads · Hamstrings · Glutes · Knee rehab protocol after session",
+          "exercises": [
+            {
+              "exerciseId": "leg_press",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 90
+            },
+            {
+              "exerciseId": "leg_curl",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 75,
+              "tempo": "3-0-1"
+            },
+            {
+              "exerciseId": "leg_extension",
+              "sets": 3,
+              "minReps": 20,
+              "maxReps": 20,
+              "restSeconds": 60,
+              "notes": "Rehab stimulus — light weight"
+            },
+            {
+              "exerciseId": "romanian_deadlift",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60
+            },
+            {
+              "exerciseId": "calf_raise",
+              "sets": 2,
+              "minReps": 25,
+              "maxReps": 25,
+              "restSeconds": 45
+            }
+          ]
+        }
+      ],
+      "notes": null
+    },
+    {
+      "weekNumber": 12,
+      "isDeload": false,
+      "deloadIntensityFactor": 1.0,
+      "deloadSetReduction": 0,
+      "phaseId": "phase-peak",
+      "days": [
+        {
+          "id": "w12-push",
+          "name": "Push",
+          "dayOfWeek": 1,
+          "notes": "Chest · Triceps · Front Delts",
+          "exercises": [
+            {
+              "exerciseId": "incline_bench_press",
+              "sets": 4,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 90,
+              "tempo": "3-1-1",
+              "notes": "Target: +2.5 kg vs Phase 2"
+            },
+            {
+              "exerciseId": "bench_press",
+              "sets": 4,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 75
+            },
+            {
+              "exerciseId": "pec_deck",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "overhead_tricep_extension",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60
+            },
+            {
+              "exerciseId": "tricep_pushdown",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "supersetGroupId": "ss-push-a"
+            },
+            {
+              "exerciseId": "lateral_raise",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-2",
+              "notes": "Superset — rest 60s after pair",
+              "supersetGroupId": "ss-push-a"
+            }
+          ]
+        },
+        {
+          "id": "w12-core",
+          "name": "Core",
+          "dayOfWeek": 3,
+          "notes": "Abs · Anti-rotation · Lower back stability",
+          "exercises": [
+            {
+              "exerciseId": "plank",
+              "sets": 3,
+              "minReps": 30,
+              "maxReps": 45,
+              "restSeconds": 45,
+              "notes": "Hold 60–75 s"
+            },
+            {
+              "exerciseId": "leg_raises",
+              "sets": 3,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 45,
+              "notes": "Dead bug substitute — lower back flat"
+            },
+            {
+              "exerciseId": "russian_twist",
+              "sets": 3,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 45,
+              "tempo": "2-1-2",
+              "notes": "Pallof press substitute — anti-rotation"
+            },
+            {
+              "exerciseId": "cable_crunch",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 45,
+              "notes": "Rope attachment, kneel"
+            },
+            {
+              "exerciseId": "crunches",
+              "sets": 3,
+              "minReps": 20,
+              "maxReps": 20,
+              "restSeconds": 45,
+              "notes": "Hollow body hold substitute"
+            }
+          ]
+        },
+        {
+          "id": "w12-pull",
+          "name": "Pull",
+          "dayOfWeek": 4,
+          "notes": "Back · Biceps · Rear Delts",
+          "exercises": [
+            {
+              "exerciseId": "seated_cable_row",
+              "sets": 4,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 90,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "lat_pulldown",
+              "sets": 4,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 75,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "pull_ups",
+              "sets": 3,
+              "minReps": 8,
+              "maxReps": 15,
+              "restSeconds": 90,
+              "tempo": "2-0-1",
+              "notes": "AMRAP — target +3 reps vs week 1"
+            },
+            {
+              "exerciseId": "rear_delt_fly",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-2"
+            },
+            {
+              "exerciseId": "preacher_curl",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "3-1-1",
+              "supersetGroupId": "ss-pull-a"
+            },
+            {
+              "exerciseId": "hammer_curl",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "notes": "Superset — rest 60s after pair",
+              "supersetGroupId": "ss-pull-a"
+            },
+            {
+              "exerciseId": "face_pull",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-2"
+            }
+          ]
+        },
+        {
+          "id": "w12-shld-arms",
+          "name": "Shoulders & Arms",
+          "dayOfWeek": 5,
+          "notes": "All delt heads · Biceps · Triceps",
+          "exercises": [
+            {
+              "exerciseId": "dumbbell_shoulder_press",
+              "sets": 4,
+              "minReps": 10,
+              "maxReps": 10,
+              "restSeconds": 90
+            },
+            {
+              "exerciseId": "lateral_raise",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "tempo": "2-1-3",
+              "supersetGroupId": "ss-shld-a"
+            },
+            {
+              "exerciseId": "rear_delt_fly",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60,
+              "notes": "Superset — rest 60s after pair",
+              "supersetGroupId": "ss-shld-a"
+            },
+            {
+              "exerciseId": "front_raise",
+              "sets": 4,
+              "minReps": 12,
+              "maxReps": 12,
+              "restSeconds": 60
+            },
+            {
+              "exerciseId": "bicep_curl",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 45,
+              "tempo": "3-1-1",
+              "supersetGroupId": "ss-arm-a"
+            },
+            {
+              "exerciseId": "tricep_pushdown",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 45,
+              "notes": "Superset — rest 45s after pair; 21s curl added W9+",
+              "supersetGroupId": "ss-arm-a"
+            }
+          ]
+        },
+        {
+          "id": "w12-legs",
+          "name": "Legs + Rehab",
+          "dayOfWeek": 6,
+          "notes": "Quads · Hamstrings · Glutes · Knee rehab protocol after session",
+          "exercises": [
+            {
+              "exerciseId": "leg_press",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 90
+            },
+            {
+              "exerciseId": "leg_curl",
+              "sets": 4,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 75,
+              "tempo": "3-0-1"
+            },
+            {
+              "exerciseId": "leg_extension",
+              "sets": 3,
+              "minReps": 20,
+              "maxReps": 20,
+              "restSeconds": 60,
+              "notes": "Rehab stimulus — light weight"
+            },
+            {
+              "exerciseId": "romanian_deadlift",
+              "sets": 3,
+              "minReps": 15,
+              "maxReps": 15,
+              "restSeconds": 60
+            },
+            {
+              "exerciseId": "calf_raise",
+              "sets": 2,
+              "minReps": 25,
+              "maxReps": 25,
+              "restSeconds": 45
+            }
+          ]
+        }
+      ],
+      "notes": null
+    }
+  ]
+}
\ No newline at end of file
diff --git a/workout-logger/lib/main.dart b/workout-logger/lib/main.dart
index 3c62870..253fe7a 100644
--- a/workout-logger/lib/main.dart
+++ b/workout-logger/lib/main.dart
@@ -13,6 +13,7 @@ import 'services/interfaces/storage_service_interface.dart';
 import 'services/interfaces/ml_service_interface.dart';
 import 'services/workout_provider.dart';
 import 'services/api_service.dart';
+import 'services/managers/program_manager.dart';
 import 'theme/app_theme.dart';
 import 'screens/home_screen.dart';
 
@@ -43,6 +44,7 @@ class WorkoutLoggerApp extends StatelessWidget {
   // This ensures the same instances are used throughout the app lifecycle
   static final IStorageService _storageService = StorageService();
   static final IMLService _mlService = MLService();
+  static final ProgramManager _programManager = ProgramManager(_storageService);
 
   const WorkoutLoggerApp({super.key});
 
@@ -59,10 +61,15 @@ class WorkoutLoggerApp extends StatelessWidget {
         Provider<IMLService>.value(value: _mlService),
         // Provide the ApiService singleton via DI
         Provider<ApiService>.value(value: ApiService()),
+        // ProgramManager passed to tree directly
+        ChangeNotifierProvider<ProgramManager>.value(value: _programManager),
         // WorkoutProvider receives dependencies via constructor injection
         ChangeNotifierProvider(
-          create: (_) =>
-              WorkoutProvider(_storageService, mlService: _mlService),
+          create: (_) => WorkoutProvider(
+            _storageService,
+            mlService: _mlService,
+            programManager: _programManager,
+          ),
         ),
       ],
       child: MaterialApp(
diff --git a/workout-logger/lib/models/models.dart b/workout-logger/lib/models/models.dart
index c1dfe1a..e6fb57e 100644
--- a/workout-logger/lib/models/models.dart
+++ b/workout-logger/lib/models/models.dart
@@ -393,3 +393,357 @@ class GrowthModel {
     return slope * sessionNumber + intercept;
   }
 }
+
+// ==================== Training Program ====================
+
+/// One exercise slot inside a program day.
+///
+/// Holds all programming parameters: sets, rep range, rest, tempo, weight%, notes,
+/// and an optional superset group ID to visually link paired/grouped exercises.
+class ProgramExerciseSlot {
+  final String exerciseId;
+  final int sets;
+  final int minReps;
+  final int maxReps;
+  final int restSeconds;
+  final String? tempo; // e.g. "3-1-1" (eccentric-pause-concentric)
+  final double? weightPercentage; // % of working weight / 1RM hint
+  final String? notes;
+  final String? supersetGroupId; // non-null → belongs to a superset
+
+  ProgramExerciseSlot({
+    required this.exerciseId,
+    required this.sets,
+    required this.minReps,
+    required this.maxReps,
+    required this.restSeconds,
+    this.tempo,
+    this.weightPercentage,
+    this.notes,
+    this.supersetGroupId,
+  });
+
+  Map<String, dynamic> toJson() => {
+    'exerciseId': exerciseId,
+    'sets': sets,
+    'minReps': minReps,
+    'maxReps': maxReps,
+    'restSeconds': restSeconds,
+    'tempo': tempo,
+    'weightPercentage': weightPercentage,
+    'notes': notes,
+    'supersetGroupId': supersetGroupId,
+  };
+
+  factory ProgramExerciseSlot.fromJson(Map<String, dynamic> json) =>
+      ProgramExerciseSlot(
+        exerciseId: json['exerciseId'] as String,
+        sets: json['sets'] as int,
+        minReps: json['minReps'] as int,
+        maxReps: json['maxReps'] as int,
+        restSeconds: json['restSeconds'] as int,
+        tempo: json['tempo'] as String?,
+        weightPercentage: (json['weightPercentage'] as num?)?.toDouble(),
+        notes: json['notes'] as String?,
+        supersetGroupId: json['supersetGroupId'] as String?,
+      );
+
+  ProgramExerciseSlot copyWith({
+    Object? exerciseId = _sentinel,
+    Object? sets = _sentinel,
+    Object? minReps = _sentinel,
+    Object? maxReps = _sentinel,
+    Object? restSeconds = _sentinel,
+    Object? tempo = _sentinel,
+    Object? weightPercentage = _sentinel,
+    Object? notes = _sentinel,
+    Object? supersetGroupId = _sentinel,
+  }) => ProgramExerciseSlot(
+    exerciseId:
+        exerciseId == _sentinel ? this.exerciseId : exerciseId as String,
+    sets: sets == _sentinel ? this.sets : sets as int,
+    minReps: minReps == _sentinel ? this.minReps : minReps as int,
+    maxReps: maxReps == _sentinel ? this.maxReps : maxReps as int,
+    restSeconds:
+        restSeconds == _sentinel ? this.restSeconds : restSeconds as int,
+    tempo: tempo == _sentinel ? this.tempo : tempo as String?,
+    weightPercentage: weightPercentage == _sentinel
+        ? this.weightPercentage
+        : weightPercentage as double?,
+    notes: notes == _sentinel ? this.notes : notes as String?,
+    supersetGroupId: supersetGroupId == _sentinel
+        ? this.supersetGroupId
+        : supersetGroupId as String?,
+  );
+}
+
+/// One training day inside a program week.
+class ProgramDay {
+  final String id;
+  final String name; // e.g. "Push", "Pull", "Legs", "Core"
+  final int? dayOfWeek; // 1=Mon … 7=Sun; null = unscheduled
+  final String? notes;
+  final List<ProgramExerciseSlot> exercises;
+
+  ProgramDay({
+    required this.id,
+    required this.name,
+    this.dayOfWeek,
+    this.notes,
+    required this.exercises,
+  });
+
+  Map<String, dynamic> toJson() => {
+    'id': id,
+    'name': name,
+    'dayOfWeek': dayOfWeek,
+    'notes': notes,
+    'exercises': exercises.map((e) => e.toJson()).toList(),
+  };
+
+  factory ProgramDay.fromJson(Map<String, dynamic> json) => ProgramDay(
+    id: json['id'] as String,
+    name: json['name'] as String,
+    dayOfWeek: json['dayOfWeek'] as int?,
+    notes: json['notes'] as String?,
+    exercises: (json['exercises'] as List)
+        .map((e) => ProgramExerciseSlot.fromJson(e as Map<String, dynamic>))
+        .toList(),
+  );
+
+  ProgramDay copyWith({
+    Object? id = _sentinel,
+    Object? name = _sentinel,
+    Object? dayOfWeek = _sentinel,
+    Object? notes = _sentinel,
+    Object? exercises = _sentinel,
+  }) => ProgramDay(
+    id: id == _sentinel ? this.id : id as String,
+    name: name == _sentinel ? this.name : name as String,
+    dayOfWeek: dayOfWeek == _sentinel ? this.dayOfWeek : dayOfWeek as int?,
+    notes: notes == _sentinel ? this.notes : notes as String?,
+    exercises: exercises == _sentinel
+        ? this.exercises
+        : exercises as List<ProgramExerciseSlot>,
+  );
+}
+
+/// One week of a training program.
+///
+/// A deload week lowers volume/intensity to facilitate recovery.
+/// [deloadIntensityFactor] of 0.85 means 85% of normal weight.
+/// [deloadSetReduction] removes N sets per exercise (e.g. 1 or 2).
+class ProgramWeek {
+  final int weekNumber; // 1-based
+  final bool isDeload;
+  final double deloadIntensityFactor; // 0.0–1.0; default 1.0 (no change)
+  final int deloadSetReduction; // sets removed per exercise on deload
+  final String? phaseId;
+  final String? notes;
+  final List<ProgramDay> days;
+
+  ProgramWeek({
+    required this.weekNumber,
+    this.isDeload = false,
+    this.deloadIntensityFactor = 1.0,
+    this.deloadSetReduction = 0,
+    this.phaseId,
+    this.notes,
+    required this.days,
+  });
+
+  Map<String, dynamic> toJson() => {
+    'weekNumber': weekNumber,
+    'isDeload': isDeload,
+    'deloadIntensityFactor': deloadIntensityFactor,
+    'deloadSetReduction': deloadSetReduction,
+    'phaseId': phaseId,
+    'notes': notes,
+    'days': days.map((d) => d.toJson()).toList(),
+  };
+
+  factory ProgramWeek.fromJson(Map<String, dynamic> json) => ProgramWeek(
+    weekNumber: json['weekNumber'] as int,
+    isDeload: json['isDeload'] as bool? ?? false,
+    deloadIntensityFactor:
+        (json['deloadIntensityFactor'] as num?)?.toDouble() ?? 1.0,
+    deloadSetReduction: json['deloadSetReduction'] as int? ?? 0,
+    phaseId: json['phaseId'] as String?,
+    notes: json['notes'] as String?,
+    days: (json['days'] as List)
+        .map((d) => ProgramDay.fromJson(d as Map<String, dynamic>))
+        .toList(),
+  );
+
+  ProgramWeek copyWith({
+    Object? weekNumber = _sentinel,
+    Object? isDeload = _sentinel,
+    Object? deloadIntensityFactor = _sentinel,
+    Object? deloadSetReduction = _sentinel,
+    Object? phaseId = _sentinel,
+    Object? notes = _sentinel,
+    Object? days = _sentinel,
+  }) => ProgramWeek(
+    weekNumber: weekNumber == _sentinel ? this.weekNumber : weekNumber as int,
+    isDeload: isDeload == _sentinel ? this.isDeload : isDeload as bool,
+    deloadIntensityFactor: deloadIntensityFactor == _sentinel
+        ? this.deloadIntensityFactor
+        : deloadIntensityFactor as double,
+    deloadSetReduction: deloadSetReduction == _sentinel
+        ? this.deloadSetReduction
+        : deloadSetReduction as int,
+    phaseId: phaseId == _sentinel ? this.phaseId : phaseId as String?,
+    notes: notes == _sentinel ? this.notes : notes as String?,
+    days: days == _sentinel ? this.days : days as List<ProgramDay>,
+  );
+}
+
+/// Named training phase (e.g. "Foundation", "Intensify", "Peak").
+class TrainingPhase {
+  final String id;
+  final String name;
+  final int startWeek; // 1-based, inclusive
+  final int endWeek; // 1-based, inclusive
+  final String? notes;
+  final String? colorHex; // optional override for UI
+
+  TrainingPhase({
+    required this.id,
+    required this.name,
+    required this.startWeek,
+    required this.endWeek,
+    this.notes,
+    this.colorHex,
+  });
+
+  Map<String, dynamic> toJson() => {
+    'id': id,
+    'name': name,
+    'startWeek': startWeek,
+    'endWeek': endWeek,
+    'notes': notes,
+    'colorHex': colorHex,
+  };
+
+  factory TrainingPhase.fromJson(Map<String, dynamic> json) => TrainingPhase(
+    id: json['id'] as String,
+    name: json['name'] as String,
+    startWeek: json['startWeek'] as int,
+    endWeek: json['endWeek'] as int,
+    notes: json['notes'] as String?,
+    colorHex: json['colorHex'] as String?,
+  );
+
+  TrainingPhase copyWith({
+    Object? id = _sentinel,
+    Object? name = _sentinel,
+    Object? startWeek = _sentinel,
+    Object? endWeek = _sentinel,
+    Object? notes = _sentinel,
+    Object? colorHex = _sentinel,
+  }) => TrainingPhase(
+    id: id == _sentinel ? this.id : id as String,
+    name: name == _sentinel ? this.name : name as String,
+    startWeek: startWeek == _sentinel ? this.startWeek : startWeek as int,
+    endWeek: endWeek == _sentinel ? this.endWeek : endWeek as int,
+    notes: notes == _sentinel ? this.notes : notes as String?,
+    colorHex: colorHex == _sentinel ? this.colorHex : colorHex as String?,
+  );
+}
+
+/// Top-level training program (e.g. "12-Week Hypertrophy Block").
+///
+/// Contains an ordered list of [ProgramWeek]s and named [TrainingPhase]s.
+/// Can be created in-app or imported from a JSON file.
+class TrainingProgram {
+  final String id;
+  final String name;
+  final String? description;
+  final int totalWeeks;
+  final List<TrainingPhase> phases;
+  final List<ProgramWeek> weeks;
+  final String? author;
+  final bool isImported;
+  final DateTime createdAt;
+
+  TrainingProgram({
+    required this.id,
+    required this.name,
+    this.description,
+    required this.totalWeeks,
+    required this.phases,
+    required this.weeks,
+    this.author,
+    this.isImported = false,
+    DateTime? createdAt,
+  }) : createdAt = createdAt ?? DateTime.now();
+
+  /// Returns the phase that contains [weekNumber], or null.
+  TrainingPhase? phaseForWeek(int weekNumber) {
+    for (final phase in phases) {
+      if (weekNumber >= phase.startWeek && weekNumber <= phase.endWeek) {
+        return phase;
+      }
+    }
+    return null;
+  }
+
+  /// Number of training days across the entire program.
+  int get totalDays =>
+      weeks.fold(0, (sum, w) => sum + w.days.length);
+
+  Map<String, dynamic> toJson() => {
+    'id': id,
+    'name': name,
+    'description': description,
+    'totalWeeks': totalWeeks,
+    'phases': phases.map((p) => p.toJson()).toList(),
+    'weeks': weeks.map((w) => w.toJson()).toList(),
+    'author': author,
+    'isImported': isImported,
+    'createdAt': createdAt.toIso8601String(),
+  };
+
+  factory TrainingProgram.fromJson(Map<String, dynamic> json) =>
+      TrainingProgram(
+        id: json['id'] as String,
+        name: json['name'] as String,
+        description: json['description'] as String?,
+        totalWeeks: json['totalWeeks'] as int,
+        phases: (json['phases'] as List)
+            .map((p) => TrainingPhase.fromJson(p as Map<String, dynamic>))
+            .toList(),
+        weeks: (json['weeks'] as List)
+            .map((w) => ProgramWeek.fromJson(w as Map<String, dynamic>))
+            .toList(),
+        author: json['author'] as String?,
+        isImported: json['isImported'] as bool? ?? false,
+        createdAt: json['createdAt'] != null
+            ? DateTime.parse(json['createdAt'] as String)
+            : DateTime.now(),
+      );
+
+  TrainingProgram copyWith({
+    Object? id = _sentinel,
+    Object? name = _sentinel,
+    Object? description = _sentinel,
+    Object? totalWeeks = _sentinel,
+    Object? phases = _sentinel,
+    Object? weeks = _sentinel,
+    Object? author = _sentinel,
+    Object? isImported = _sentinel,
+    Object? createdAt = _sentinel,
+  }) => TrainingProgram(
+    id: id == _sentinel ? this.id : id as String,
+    name: name == _sentinel ? this.name : name as String,
+    description:
+        description == _sentinel ? this.description : description as String?,
+    totalWeeks: totalWeeks == _sentinel ? this.totalWeeks : totalWeeks as int,
+    phases: phases == _sentinel ? this.phases : phases as List<TrainingPhase>,
+    weeks: weeks == _sentinel ? this.weeks : weeks as List<ProgramWeek>,
+    author: author == _sentinel ? this.author : author as String?,
+    isImported: isImported == _sentinel ? this.isImported : isImported as bool,
+    createdAt:
+        createdAt == _sentinel ? this.createdAt : createdAt as DateTime,
+  );
+}
diff --git a/workout-logger/lib/screens/programs/import_program_screen.dart b/workout-logger/lib/screens/programs/import_program_screen.dart
new file mode 100644
index 0000000..08938ed
--- /dev/null
+++ b/workout-logger/lib/screens/programs/import_program_screen.dart
@@ -0,0 +1,393 @@
+// Import Program Screen
+//
+// Full-screen editor for loading a TrainingProgram JSON.
+// Supports two input methods:
+//   1. Pick a .json file from device storage (file_picker)
+//   2. Paste raw JSON directly into the text field
+//
+// Other features:
+//   • Expandable text area that fills the screen
+//   • Live character / line / KB counter
+//   • "Validate" step before committing — shows field-level errors
+//   • Import button disabled until JSON is validated
+//   • Clear (×) button in AppBar
+
+import 'dart:convert';
+import 'dart:io';
+import 'package:file_picker/file_picker.dart';
+import 'package:flutter/material.dart';
+import 'package:provider/provider.dart';
+
+import '../../services/workout_provider.dart';
+import '../../theme/app_theme.dart';
+
+class ImportProgramScreen extends StatefulWidget {
+  const ImportProgramScreen({super.key});
+
+  @override
+  State<ImportProgramScreen> createState() => _ImportProgramScreenState();
+}
+
+class _ImportProgramScreenState extends State<ImportProgramScreen> {
+  final _ctrl = TextEditingController();
+  final _scrollCtrl = ScrollController();
+
+  _ValidationState _validationState = _ValidationState.idle;
+  String? _validationError;
+  Map<String, dynamic>? _parsed; // non-null = validated ok
+
+  @override
+  void dispose() {
+    _ctrl.dispose();
+    _scrollCtrl.dispose();
+    super.dispose();
+  }
+
+  // ── Build ────────────────────────────────────────────────────────────
+
+  @override
+  Widget build(BuildContext context) {
+    return Scaffold(
+      backgroundColor: AppTheme.backgroundColor,
+      appBar: AppBar(
+        title: const Text('Import Program'),
+        actions: [
+          IconButton(
+            icon: const Icon(Icons.folder_open),
+            tooltip: 'Pick JSON file',
+            onPressed: _pickFile,
+          ),
+          if (_ctrl.text.isNotEmpty)
+            IconButton(
+              icon: const Icon(Icons.clear),
+              tooltip: 'Clear',
+              onPressed: _clearField,
+            ),
+        ],
+      ),
+      body: Column(
+        children: [
+          _buildInstructions(),
+          Expanded(child: _buildTextField()),
+          _buildStatusBar(),
+          _buildActionBar(),
+        ],
+      ),
+    );
+  }
+
+  // ── Instructions ─────────────────────────────────────────────────────
+
+  Widget _buildInstructions() {
+    return Container(
+      width: double.infinity,
+      padding: const EdgeInsets.symmetric(
+        horizontal: AppSpacing.md,
+        vertical: AppSpacing.sm,
+      ),
+      color: AppTheme.surfaceColor,
+      child: Text(
+        'Tap  to pick a .json file, or paste JSON below. '
+        'Required: name · totalWeeks · phases · weeks.',
+        style: Theme.of(context).textTheme.bodySmall?.copyWith(
+          color: AppTheme.textSecondary,
+        ),
+      ),
+    );
+  }
+
+  // ── Text field ────────────────────────────────────────────────────────
+
+  Widget _buildTextField() {
+    return Padding(
+      padding: const EdgeInsets.all(AppSpacing.md),
+      child: TextField(
+        controller: _ctrl,
+        scrollController: _scrollCtrl,
+        maxLines: null,  // expands to fill available height
+        expands: true,
+        textAlignVertical: TextAlignVertical.top,
+        style: const TextStyle(
+          fontFamily: 'monospace',
+          fontSize: 12,
+          color: AppTheme.textPrimary,
+          height: 1.5,
+        ),
+        decoration: InputDecoration(
+          hintText: '{\n  "name": "My Program",\n  "totalWeeks": 12,\n  ...\n}',
+          hintStyle: const TextStyle(
+            fontFamily: 'monospace',
+            fontSize: 12,
+            color: AppTheme.textMuted,
+          ),
+          filled: true,
+          fillColor: AppTheme.surfaceColor,
+          border: OutlineInputBorder(
+            borderRadius: BorderRadius.circular(AppRadius.md),
+            borderSide: BorderSide(
+              color: _borderColor,
+              width: _validationState != _ValidationState.idle ? 1.5 : 1,
+            ),
+          ),
+          enabledBorder: OutlineInputBorder(
+            borderRadius: BorderRadius.circular(AppRadius.md),
+            borderSide: BorderSide(color: _borderColor, width: 1.5),
+          ),
+          focusedBorder: OutlineInputBorder(
+            borderRadius: BorderRadius.circular(AppRadius.md),
+            borderSide: BorderSide(color: _borderColor, width: 2),
+          ),
+          contentPadding: const EdgeInsets.all(AppSpacing.md),
+        ),
+        onChanged: (_) {
+          // Reset validation when user edits
+          if (_validationState != _ValidationState.idle) {
+            setState(() {
+              _validationState = _ValidationState.idle;
+              _validationError = null;
+              _parsed = null;
+            });
+          } else {
+            setState(() {}); // refresh char counter
+          }
+        },
+      ),
+    );
+  }
+
+  Color get _borderColor {
+    switch (_validationState) {
+      case _ValidationState.valid:
+        return AppTheme.success;
+      case _ValidationState.invalid:
+        return AppTheme.error;
+      case _ValidationState.idle:
+        return AppTheme.surfaceColor;
+    }
+  }
+
+  // ── Status bar (char / line count + validation message) ──────────────
+
+  Widget _buildStatusBar() {
+    final text = _ctrl.text;
+    final chars = text.length;
+    final lines = text.isEmpty ? 0 : '\n'.allMatches(text).length + 1;
+    final kb = (text.length / 1024).toStringAsFixed(1);
+
+    return Container(
+      color: AppTheme.surfaceColor,
+      padding: const EdgeInsets.symmetric(
+        horizontal: AppSpacing.md,
+        vertical: AppSpacing.sm,
+      ),
+      child: Row(
+        children: [
+          Text(
+            '$chars chars · $lines lines · $kb KB',
+            style: const TextStyle(
+              fontSize: 11,
+              color: AppTheme.textMuted,
+              fontFamily: 'monospace',
+            ),
+          ),
+          const Spacer(),
+          if (_validationState == _ValidationState.valid)
+            const Row(
+              mainAxisSize: MainAxisSize.min,
+              children: [
+                Icon(Icons.check_circle, size: 14, color: AppTheme.success),
+                SizedBox(width: 4),
+                Text(
+                  'Valid JSON',
+                  style: TextStyle(
+                    fontSize: 11,
+                    color: AppTheme.success,
+                    fontWeight: FontWeight.w600,
+                  ),
+                ),
+              ],
+            ),
+          if (_validationState == _ValidationState.invalid &&
+              _validationError != null)
+            Expanded(
+              child: Text(
+                _validationError!,
+                style: const TextStyle(fontSize: 11, color: AppTheme.error),
+                textAlign: TextAlign.right,
+                overflow: TextOverflow.ellipsis,
+              ),
+            ),
+        ],
+      ),
+    );
+  }
+
+  // ── Action bar ────────────────────────────────────────────────────────
+
+  Widget _buildActionBar() {
+    final canValidate = _ctrl.text.trim().isNotEmpty &&
+        _validationState != _ValidationState.valid;
+    final canImport = _validationState == _ValidationState.valid && _parsed != null;
+
+    return SafeArea(
+      child: Container(
+        padding: const EdgeInsets.all(AppSpacing.md),
+        decoration: const BoxDecoration(
+          color: AppTheme.cardColor,
+          border: Border(top: BorderSide(color: AppTheme.surfaceColor, width: 1)),
+        ),
+        child: Row(
+          children: [
+            Expanded(
+              child: OutlinedButton(
+                onPressed: canValidate ? _validate : null,
+                child: const Text('Validate'),
+              ),
+            ),
+            const SizedBox(width: AppSpacing.md),
+            Expanded(
+              child: ElevatedButton(
+                onPressed: canImport ? _import : null,
+                style: canImport
+                    ? null
+                    : ElevatedButton.styleFrom(
+                        backgroundColor: AppTheme.surfaceColor,
+                      ),
+                child: const Text('Import'),
+              ),
+            ),
+          ],
+        ),
+      ),
+    );
+  }
+
+  // ── Logic ─────────────────────────────────────────────────────────────
+
+  Future<void> _pickFile() async {
+    try {
+      final result = await FilePicker.platform.pickFiles(
+        type: FileType.custom,
+        allowedExtensions: ['json'],
+        allowMultiple: false,
+      );
+      if (result == null || result.files.isEmpty) return;
+
+      final path = result.files.single.path;
+      if (path == null) return;
+
+      final content = await File(path).readAsString();
+      _ctrl.text = content;
+      setState(() {
+        _validationState = _ValidationState.idle;
+        _validationError = null;
+        _parsed = null;
+      });
+    } catch (e) {
+      if (!mounted) return;
+      ScaffoldMessenger.of(context).showSnackBar(
+        SnackBar(
+          content: Text('Could not read file: ${e.toString()}'),
+          backgroundColor: AppTheme.error,
+        ),
+      );
+    }
+  }
+
+  void _clearField() {
+    _ctrl.clear();
+    setState(() {
+      _validationState = _ValidationState.idle;
+      _validationError = null;
+      _parsed = null;
+    });
+  }
+
+  void _validate() {
+    final text = _ctrl.text.trim();
+    if (text.isEmpty) return;
+
+    try {
+      final decoded = jsonDecode(text);
+      if (decoded is! Map<String, dynamic>) {
+        throw const FormatException('Top-level value must be a JSON object {}');
+      }
+
+      // Required field checks
+      _requireField(decoded, 'name', String);
+      _requireField(decoded, 'totalWeeks', int);
+      _requireField(decoded, 'phases', List);
+      _requireField(decoded, 'weeks', List);
+
+      // Light structural check on first week
+      if ((decoded['weeks'] as List).isNotEmpty) {
+        final w = (decoded['weeks'] as List).first as Map<String, dynamic>;
+        _requireField(w, 'weekNumber', int);
+        _requireField(w, 'days', List);
+      }
+
+      setState(() {
+        _validationState = _ValidationState.valid;
+        _validationError = null;
+        _parsed = decoded;
+      });
+    } on FormatException catch (e) {
+      setState(() {
+        _validationState = _ValidationState.invalid;
+        _validationError = e.message;
+        _parsed = null;
+      });
+    } catch (e) {
+      setState(() {
+        _validationState = _ValidationState.invalid;
+        _validationError = e.toString().replaceFirst('Exception: ', '');
+        _parsed = null;
+      });
+    }
+  }
+
+  void _requireField(Map<String, dynamic> map, String key, Type type) {
+    if (!map.containsKey(key)) {
+      throw FormatException('Missing required field: "$key"');
+    }
+    if (type == int && map[key] is! int) {
+      throw FormatException('"$key" must be an integer, got ${map[key].runtimeType}');
+    }
+    if (type == String && map[key] is! String) {
+      throw FormatException('"$key" must be a string, got ${map[key].runtimeType}');
+    }
+    if (type == List && map[key] is! List) {
+      throw FormatException('"$key" must be an array, got ${map[key].runtimeType}');
+    }
+  }
+
+  Future<void> _import() async {
+    if (_parsed == null) return;
+
+    try {
+      final provider = context.read<WorkoutProvider>();
+      // Re-encode the validated parsed map to pass through importFromJson
+      final json = jsonEncode(_parsed);
+      await provider.programManager.importFromJson(json);
+
+      if (mounted) {
+        Navigator.pop(context, true); // signal success to caller
+      }
+    } catch (e) {
+      if (!mounted) return;
+      ScaffoldMessenger.of(context).showSnackBar(
+        SnackBar(
+          content: Text('Import failed: ${_shortError(e)}'),
+          backgroundColor: AppTheme.error,
+        ),
+      );
+    }
+  }
+
+  String _shortError(Object e) {
+    final s = e.toString().replaceFirst('Exception: ', '');
+    return s.length > 120 ? '${s.substring(0, 120)}…' : s;
+  }
+}
+
+enum _ValidationState { idle, valid, invalid }
diff --git a/workout-logger/lib/screens/programs/program_designer_screen.dart b/workout-logger/lib/screens/programs/program_designer_screen.dart
new file mode 100644
index 0000000..ecf4c70
--- /dev/null
+++ b/workout-logger/lib/screens/programs/program_designer_screen.dart
@@ -0,0 +1,1017 @@
+// Program Designer Screen
+//
+// Multi-step UI to create or edit a training program:
+//   Step 1: Metadata (name, description, author, total weeks, phases)
+//   Step 2: Week structure (mark deload weeks, add days per week)
+//   Step 3: Exercise slots per day (sets, rep range, rest, tempo, weight%, notes)
+
+import 'package:flutter/material.dart';
+import 'package:provider/provider.dart';
+import 'package:uuid/uuid.dart';
+
+import '../../models/models.dart';
+import '../../services/workout_provider.dart';
+import '../../theme/app_theme.dart';
+
+class ProgramDesignerScreen extends StatefulWidget {
+  final TrainingProgram? existing;
+
+  const ProgramDesignerScreen({super.key, this.existing});
+
+  @override
+  State<ProgramDesignerScreen> createState() => _ProgramDesignerScreenState();
+}
+
+class _ProgramDesignerScreenState extends State<ProgramDesignerScreen> {
+  final _uuid = const Uuid();
+  int _step = 0;
+
+  // ── Step 1 State ─────────────────────────────────────────────────────
+  final _nameCtrl = TextEditingController();
+  final _descCtrl = TextEditingController();
+  final _authorCtrl = TextEditingController();
+  int _totalWeeks = 12;
+  final List<TrainingPhase> _phases = [];
+
+  // ── Step 2 State ─────────────────────────────────────────────────────
+  late List<ProgramWeek> _weeks;
+
+  // ── Step 3 State ─────────────────────────────────────────────────────
+  // (editing happens inline inside _weeks list)
+
+  @override
+  void initState() {
+    super.initState();
+    if (widget.existing != null) {
+      final p = widget.existing!;
+      _nameCtrl.text = p.name;
+      _descCtrl.text = p.description ?? '';
+      _authorCtrl.text = p.author ?? '';
+      _totalWeeks = p.totalWeeks;
+      _phases.addAll(p.phases);
+      _weeks = p.weeks.map((w) => w).toList();
+    } else {
+      _weeks = [];
+    }
+  }
+
+  @override
+  void dispose() {
+    _nameCtrl.dispose();
+    _descCtrl.dispose();
+    _authorCtrl.dispose();
+    super.dispose();
+  }
+
+  // ── Build ────────────────────────────────────────────────────────────
+
+  @override
+  Widget build(BuildContext context) {
+    return Scaffold(
+      backgroundColor: AppTheme.backgroundColor,
+      appBar: AppBar(
+        title: Text(widget.existing == null ? 'New Program' : 'Edit Program'),
+        bottom: PreferredSize(
+          preferredSize: const Size.fromHeight(4),
+          child: LinearProgressIndicator(
+            value: (_step + 1) / 3,
+            backgroundColor: AppTheme.surfaceColor,
+            color: AppTheme.primaryColor,
+          ),
+        ),
+      ),
+      body: IndexedStack(
+        index: _step,
+        children: [
+          _buildStep1(),
+          _buildStep2(),
+          _buildStep3(),
+        ],
+      ),
+      bottomNavigationBar: _buildNavBar(),
+    );
+  }
+
+  Widget _buildNavBar() {
+    return SafeArea(
+      child: Padding(
+        padding: const EdgeInsets.all(AppSpacing.md),
+        child: Row(
+          children: [
+            if (_step > 0)
+              OutlinedButton(
+                onPressed: () => setState(() => _step--),
+                child: const Text('Back'),
+              ),
+            const Spacer(),
+            Text(
+              'Step ${_step + 1} of 3',
+              style: const TextStyle(
+                color: AppTheme.textMuted,
+                fontSize: 12,
+              ),
+            ),
+            const Spacer(),
+            ElevatedButton(
+              onPressed: _step < 2 ? _nextStep : _save,
+              child: Text(_step < 2 ? 'Next' : 'Save'),
+            ),
+          ],
+        ),
+      ),
+    );
+  }
+
+  // ── Step 1: Metadata ──────────────────────────────────────────────────
+
+  Widget _buildStep1() {
+    return ListView(
+      padding: const EdgeInsets.all(AppSpacing.md),
+      children: [
+        const _SectionHeader('Program Details'),
+        _field(_nameCtrl, 'Program Name *', hint: 'e.g. 12-Week Hypertrophy'),
+        const SizedBox(height: AppSpacing.sm),
+        _field(_descCtrl, 'Description', maxLines: 3),
+        const SizedBox(height: AppSpacing.sm),
+        _field(_authorCtrl, 'Author / Coach', hint: 'Optional'),
+        const SizedBox(height: AppSpacing.lg),
+        const _SectionHeader('Duration'),
+        _NumberStepper(
+          label: 'Total Weeks',
+          value: _totalWeeks,
+          min: 1,
+          max: 52,
+          onChanged: (v) {
+            final error = _validatePhases(v);
+            if (error != null) {
+              ScaffoldMessenger.of(context).showSnackBar(SnackBar(
+                content: Text(error),
+                backgroundColor: AppTheme.error,
+              ));
+            } else {
+              setState(() {
+                _totalWeeks = v;
+                _rebuildWeeks();
+              });
+            }
+          },
+        ),
+        const SizedBox(height: AppSpacing.lg),
+        const _SectionHeader('Phases (optional)'),
+        ..._phases.asMap().entries.map(
+          (entry) => _buildPhaseChip(entry.key, entry.value),
+        ),
+        const SizedBox(height: AppSpacing.sm),
+        OutlinedButton.icon(
+          onPressed: _addPhase,
+          icon: const Icon(Icons.add, size: 16),
+          label: const Text('Add Phase'),
+        ),
+      ],
+    );
+  }
+
+  Widget _buildPhaseChip(int idx, TrainingPhase phase) {
+    return Card(
+      margin: const EdgeInsets.only(bottom: AppSpacing.sm),
+      child: ListTile(
+        dense: true,
+        title: Text(phase.name),
+        subtitle: Text('Weeks ${phase.startWeek}–${phase.endWeek}'),
+        trailing: IconButton(
+          icon: const Icon(Icons.delete_outline, color: AppTheme.error),
+          onPressed: () => setState(() => _phases.removeAt(idx)),
+        ),
+        onTap: () => _editPhase(idx, phase),
+      ),
+    );
+  }
+
+  void _addPhase() => _showPhaseDialog(null, null);
+  void _editPhase(int idx, TrainingPhase phase) => _showPhaseDialog(idx, phase);
+
+  void _showPhaseDialog(int? idx, TrainingPhase? existing) {
+    final nameCtrl = TextEditingController(text: existing?.name ?? '');
+    int start = existing?.startWeek ?? 1;
+    int end = existing?.endWeek ?? _totalWeeks;
+
+    showDialog(
+      context: context,
+      builder: (_) => StatefulBuilder(
+        builder: (ctx, setDlg) => AlertDialog(
+          title: Text(existing == null ? 'Add Phase' : 'Edit Phase'),
+          content: Column(
+            mainAxisSize: MainAxisSize.min,
+            children: [
+              TextField(
+                controller: nameCtrl,
+                decoration: const InputDecoration(
+                  labelText: 'Phase Name',
+                  hintText: 'e.g. Foundation',
+                ),
+              ),
+              const SizedBox(height: AppSpacing.md),
+              _NumberStepper(
+                label: 'Start Week',
+                value: start,
+                min: 1,
+                max: _totalWeeks,
+                onChanged: (v) => setDlg(() => start = v),
+              ),
+              _NumberStepper(
+                label: 'End Week',
+                value: end,
+                min: start,
+                max: _totalWeeks,
+                onChanged: (v) => setDlg(() => end = v),
+              ),
+            ],
+          ),
+          actions: [
+            TextButton(
+              onPressed: () => Navigator.pop(ctx),
+              child: const Text('Cancel'),
+            ),
+            ElevatedButton(
+              onPressed: () {
+                final phase = TrainingPhase(
+                  id: existing?.id ?? _uuid.v4(),
+                  name: nameCtrl.text.isEmpty ? 'Phase' : nameCtrl.text,
+                  startWeek: start,
+                  endWeek: end,
+                );
+
+                final backupPhase = idx != null ? _phases[idx] : null;
+                if (idx != null) {
+                  _phases[idx] = phase;
+                } else {
+                  _phases.add(phase);
+                }
+
+                final error = _validatePhases(_totalWeeks);
+                if (error != null) {
+                  // Revert
+                  if (idx != null) {
+                    _phases[idx] = backupPhase!;
+                  } else {
+                    _phases.removeLast();
+                  }
+                  ScaffoldMessenger.of(context).showSnackBar(SnackBar(
+                    content: Text(error),
+                    backgroundColor: AppTheme.error,
+                  ));
+                  return; // Prevent closing
+                }
+
+                setState(() {});
+                Navigator.pop(ctx);
+              },
+              child: const Text('Save'),
+            ),
+          ],
+        ),
+      ),
+    );
+  }
+
+  // ── Step 2: Week Structure ─────────────────────────────────────────────
+
+  Widget _buildStep2() {
+    return ListView.builder(
+      padding: const EdgeInsets.all(AppSpacing.md),
+      itemCount: _weeks.length + 1,
+      itemBuilder: (context, index) {
+        if (index == 0) {
+          return const _SectionHeader('Weeks & Days');
+        }
+        final week = _weeks[index - 1];
+        return _buildWeekEditor(index - 1, week);
+      },
+    );
+  }
+
+  Widget _buildWeekEditor(int idx, ProgramWeek week) {
+    return Card(
+      margin: const EdgeInsets.only(bottom: AppSpacing.sm),
+      child: ExpansionTile(
+        leading: Container(
+          width: 32,
+          height: 32,
+          decoration: BoxDecoration(
+            color: week.isDeload
+                ? Colors.amber.withOpacity(0.2)
+                : AppTheme.primaryColor.withOpacity(0.2),
+            borderRadius: BorderRadius.circular(6),
+          ),
+          alignment: Alignment.center,
+          child: Text(
+            'W${week.weekNumber}',
+            style: TextStyle(
+              fontSize: 10,
+              fontWeight: FontWeight.bold,
+              color: week.isDeload ? Colors.amber : AppTheme.primaryColor,
+            ),
+          ),
+        ),
+        title: Text(
+          week.isDeload ? 'Week ${week.weekNumber} — Deload' : 'Week ${week.weekNumber}',
+          style: TextStyle(
+            fontWeight: FontWeight.w600,
+            color: week.isDeload ? Colors.amber : AppTheme.textPrimary,
+          ),
+        ),
+        subtitle: Text(
+          '${week.days.length} day${week.days.length != 1 ? 's' : ''}',
+          style: const TextStyle(fontSize: 12, color: AppTheme.textSecondary),
+        ),
+        children: [
+          Padding(
+            padding: const EdgeInsets.symmetric(
+              horizontal: AppSpacing.md,
+              vertical: AppSpacing.sm,
+            ),
+            child: Column(
+              crossAxisAlignment: CrossAxisAlignment.start,
+              children: [
+                // Deload toggle
+                SwitchListTile.adaptive(
+                  dense: true,
+                  contentPadding: EdgeInsets.zero,
+                  title: const Text('Deload Week'),
+                  value: week.isDeload,
+                  onChanged: (v) => setState(() {
+                    _weeks[idx] = week.copyWith(isDeload: v);
+                  }),
+                ),
+                if (week.isDeload) ...[
+                  _NumberStepper(
+                    label: 'Intensity factor (%)',
+                    value: (week.deloadIntensityFactor * 100).round(),
+                    min: 50,
+                    max: 95,
+                    onChanged: (v) => setState(() {
+                      _weeks[idx] = week.copyWith(
+                        deloadIntensityFactor: v / 100.0,
+                      );
+                    }),
+                  ),
+                  _NumberStepper(
+                    label: 'Sets reduced by',
+                    value: week.deloadSetReduction,
+                    min: 0,
+                    max: 3,
+                    onChanged: (v) => setState(() {
+                      _weeks[idx] = week.copyWith(deloadSetReduction: v);
+                    }),
+                  ),
+                ],
+                const Divider(),
+                // Days in this week
+                ...week.days.asMap().entries.map(
+                  (entry) => _buildDayChip(idx, entry.key, entry.value),
+                ),
+                OutlinedButton.icon(
+                  onPressed: () => _addDay(idx),
+                  icon: const Icon(Icons.add, size: 16),
+                  label: const Text('Add Day'),
+                ),
+                const SizedBox(height: AppSpacing.sm),
+              ],
+            ),
+          ),
+        ],
+      ),
+    );
+  }
+
+  Widget _buildDayChip(int weekIdx, int dayIdx, ProgramDay day) {
+    return ListTile(
+      dense: true,
+      contentPadding: EdgeInsets.zero,
+      leading: const Icon(Icons.drag_handle, color: AppTheme.textMuted),
+      title: Text(day.name),
+      subtitle: Text(
+        '${day.exercises.length} exercise${day.exercises.length != 1 ? 's' : ''}',
+        style: const TextStyle(fontSize: 11),
+      ),
+      trailing: IconButton(
+        icon: const Icon(Icons.delete_outline, color: AppTheme.error, size: 18),
+        onPressed: () => setState(() {
+          final days = List<ProgramDay>.from(_weeks[weekIdx].days)
+            ..removeAt(dayIdx);
+          _weeks[weekIdx] = _weeks[weekIdx].copyWith(days: days);
+        }),
+      ),
+    );
+  }
+
+  void _addDay(int weekIdx) {
+    showDialog(
+      context: context,
+      builder: (_) {
+        final nameCtrl = TextEditingController();
+        int? dow;
+        return StatefulBuilder(
+          builder: (ctx, setDlg) => AlertDialog(
+            title: const Text('Add Day'),
+            content: Column(
+              mainAxisSize: MainAxisSize.min,
+              children: [
+                TextField(
+                  controller: nameCtrl,
+                  decoration: const InputDecoration(
+                    labelText: 'Day Name',
+                    hintText: 'e.g. Push, Pull, Legs',
+                  ),
+                ),
+                const SizedBox(height: AppSpacing.md),
+                DropdownButtonFormField<int?>(
+                  decoration: const InputDecoration(
+                    labelText: 'Day of Week (optional)',
+                  ),
+                  value: dow,
+                  items: [
+                    const DropdownMenuItem(value: null, child: Text('Unscheduled')),
+                    ...List.generate(7, (i) => i + 1).map((d) => DropdownMenuItem(
+                          value: d,
+                          child: Text(
+                            ['Mon', 'Tue', 'Wed', 'Thu', 'Fri', 'Sat', 'Sun'][d - 1],
+                          ),
+                        )),
+                  ],
+                  onChanged: (v) => setDlg(() => dow = v),
+                ),
+              ],
+            ),
+            actions: [
+              TextButton(
+                onPressed: () => Navigator.pop(ctx),
+                child: const Text('Cancel'),
+              ),
+              ElevatedButton(
+                onPressed: () {
+                  final newDay = ProgramDay(
+                    id: _uuid.v4(),
+                    name: nameCtrl.text.isEmpty ? 'Day' : nameCtrl.text,
+                    dayOfWeek: dow,
+                    exercises: [],
+                  );
+                  setState(() {
+                    final days = List<ProgramDay>.from(_weeks[weekIdx].days)
+                      ..add(newDay);
+                    _weeks[weekIdx] = _weeks[weekIdx].copyWith(days: days);
+                  });
+                  Navigator.pop(ctx);
+                },
+                child: const Text('Add'),
+              ),
+            ],
+          ),
+        );
+      },
+    );
+  }
+
+  // ── Step 3: Exercises per Day ──────────────────────────────────────────
+
+  Widget _buildStep3() {
+    final allExercises = context.read<WorkoutProvider>().allExercises;
+
+    final items = <Widget>[const _SectionHeader('Exercises per Day')];
+
+    for (int wi = 0; wi < _weeks.length; wi++) {
+      final week = _weeks[wi];
+      items.add(Padding(
+        padding: const EdgeInsets.fromLTRB(0, AppSpacing.md, 0, AppSpacing.sm),
+        child: Text(
+          'Week ${week.weekNumber}${week.isDeload ? ' — Deload' : ''}',
+          style: const TextStyle(
+            color: AppTheme.textSecondary,
+            fontWeight: FontWeight.bold,
+            fontSize: 13,
+          ),
+        ),
+      ));
+      for (int di = 0; di < week.days.length; di++) {
+        items.add(_buildDayExerciseEditor(wi, di, week.days[di], allExercises));
+      }
+    }
+
+    return ListView(
+      padding: const EdgeInsets.all(AppSpacing.md),
+      children: items,
+    );
+  }
+
+  Widget _buildDayExerciseEditor(
+    int weekIdx,
+    int dayIdx,
+    ProgramDay day,
+    List<Exercise> allExercises,
+  ) {
+    return Card(
+      margin: const EdgeInsets.only(bottom: AppSpacing.sm),
+      child: ExpansionTile(
+        title: Text(
+          day.name,
+          style: const TextStyle(fontWeight: FontWeight.w600),
+        ),
+        subtitle: Text(
+          'Week ${_weeks[weekIdx].weekNumber} · ${day.exercises.length} exercise${day.exercises.length != 1 ? 's' : ''}',
+          style: const TextStyle(fontSize: 11),
+        ),
+        children: [
+          Padding(
+            padding: const EdgeInsets.symmetric(horizontal: AppSpacing.md),
+            child: Column(
+              children: [
+                ...day.exercises.asMap().entries.map(
+                  (entry) => _buildSlotEditor(
+                    weekIdx,
+                    dayIdx,
+                    entry.key,
+                    entry.value,
+                    allExercises,
+                  ),
+                ),
+                const SizedBox(height: AppSpacing.sm),
+                OutlinedButton.icon(
+                  onPressed: () => _addExerciseSlot(
+                    weekIdx,
+                    dayIdx,
+                    allExercises,
+                  ),
+                  icon: const Icon(Icons.add, size: 16),
+                  label: const Text('Add Exercise'),
+                ),
+                const SizedBox(height: AppSpacing.md),
+              ],
+            ),
+          ),
+        ],
+      ),
+    );
+  }
+
+  Widget _buildSlotEditor(
+    int weekIdx,
+    int dayIdx,
+    int slotIdx,
+    ProgramExerciseSlot slot,
+    List<Exercise> allExercises,
+  ) {
+    final exercise = allExercises.where((e) => e.id == slot.exerciseId).firstOrNull;
+    final name = exercise?.name ?? slot.exerciseId;
+
+    return Card(
+      color: AppTheme.surfaceColor,
+      margin: const EdgeInsets.only(bottom: AppSpacing.sm),
+      child: ListTile(
+        dense: true,
+        title: Text(name, style: const TextStyle(fontSize: 13)),
+        subtitle: Text(
+          '${slot.sets}×${slot.minReps}–${slot.maxReps} · ${slot.restSeconds}s'
+          '${slot.tempo != null ? ' · ${slot.tempo}' : ''}'
+          '${slot.weightPercentage != null ? ' · ${slot.weightPercentage!.toStringAsFixed(0)}%' : ''}',
+          style: const TextStyle(fontSize: 11, color: AppTheme.textSecondary),
+        ),
+        trailing: Row(
+          mainAxisSize: MainAxisSize.min,
+          children: [
+            IconButton(
+              icon: const Icon(Icons.edit_outlined, size: 18),
+              onPressed: () => _editSlot(weekIdx, dayIdx, slotIdx, slot, allExercises),
+            ),
+            IconButton(
+              icon: const Icon(Icons.delete_outline, color: AppTheme.error, size: 18),
+              onPressed: () => setState(() {
+                final exercises = List<ProgramExerciseSlot>.from(
+                  _weeks[weekIdx].days[dayIdx].exercises,
+                )..removeAt(slotIdx);
+                _updateDayExercises(weekIdx, dayIdx, exercises);
+              }),
+            ),
+          ],
+        ),
+      ),
+    );
+  }
+
+  void _addExerciseSlot(int weekIdx, int dayIdx, List<Exercise> allExercises) {
+    _showSlotDialog(weekIdx, dayIdx, null, null, allExercises);
+  }
+
+  void _editSlot(
+    int weekIdx,
+    int dayIdx,
+    int slotIdx,
+    ProgramExerciseSlot slot,
+    List<Exercise> allExercises,
+  ) {
+    _showSlotDialog(weekIdx, dayIdx, slotIdx, slot, allExercises);
+  }
+
+  void _showSlotDialog(
+    int weekIdx,
+    int dayIdx,
+    int? slotIdx,
+    ProgramExerciseSlot? existing,
+    List<Exercise> allExercises,
+  ) {
+    String? selectedExerciseId = existing?.exerciseId;
+    int sets = existing?.sets ?? 3;
+    int minReps = existing?.minReps ?? 8;
+    int maxReps = existing?.maxReps ?? 12;
+    int restSec = existing?.restSeconds ?? 90;
+    final tempoCtrl = TextEditingController(text: existing?.tempo ?? '');
+    final weightPctCtrl = TextEditingController(
+      text: existing?.weightPercentage?.toStringAsFixed(0) ?? '',
+    );
+    final notesCtrl = TextEditingController(text: existing?.notes ?? '');
+    String exerciseSearch = '';
+
+    showDialog(
+      context: context,
+      builder: (_) => StatefulBuilder(
+        builder: (ctx, setDlg) {
+          final filtered = allExercises
+              .where(
+                (e) => e.name.toLowerCase().contains(exerciseSearch.toLowerCase()),
+              )
+              .take(20)
+              .toList();
+
+          return AlertDialog(
+            title: Text(existing == null ? 'Add Exercise' : 'Edit Exercise'),
+            content: SingleChildScrollView(
+              child: Column(
+                mainAxisSize: MainAxisSize.min,
+                crossAxisAlignment: CrossAxisAlignment.start,
+                children: [
+                  TextField(
+                    decoration: const InputDecoration(
+                      labelText: 'Search exercise',
+                      prefixIcon: Icon(Icons.search, size: 18),
+                      isDense: true,
+                    ),
+                    onChanged: (v) => setDlg(() => exerciseSearch = v),
+                  ),
+                  const SizedBox(height: AppSpacing.sm),
+                  SizedBox(
+                    height: 140,
+                    child: ListView.builder(
+                      itemCount: filtered.length,
+                      itemBuilder: (_, i) => ListTile(
+                        dense: true,
+                        title: Text(filtered[i].name, style: const TextStyle(fontSize: 13)),
+                        selected: selectedExerciseId == filtered[i].id,
+                        selectedColor: AppTheme.primaryColor,
+                        onTap: () => setDlg(() => selectedExerciseId = filtered[i].id),
+                      ),
+                    ),
+                  ),
+                  const Divider(),
+                  _NumberStepper(
+                    label: 'Sets',
+                    value: sets,
+                    min: 1,
+                    max: 10,
+                    onChanged: (v) => setDlg(() => sets = v),
+                  ),
+                  _NumberStepper(
+                    label: 'Min Reps',
+                    value: minReps,
+                    min: 1,
+                    max: maxReps,
+                    onChanged: (v) => setDlg(() => minReps = v),
+                  ),
+                  _NumberStepper(
+                    label: 'Max Reps',
+                    value: maxReps,
+                    min: minReps,
+                    max: 50,
+                    onChanged: (v) => setDlg(() => maxReps = v),
+                  ),
+                  _NumberStepper(
+                    label: 'Rest (seconds)',
+                    value: restSec,
+                    min: 15,
+                    max: 300,
+                    step: 15,
+                    onChanged: (v) => setDlg(() => restSec = v),
+                  ),
+                  const SizedBox(height: AppSpacing.sm),
+                  TextField(
+                    controller: tempoCtrl,
+                    decoration: const InputDecoration(
+                      labelText: 'Tempo (e.g. 3-1-1)',
+                      isDense: true,
+                    ),
+                  ),
+                  const SizedBox(height: AppSpacing.sm),
+                  TextField(
+                    controller: weightPctCtrl,
+                    decoration: const InputDecoration(
+                      labelText: 'Weight % (e.g. 70)',
+                      isDense: true,
+                    ),
+                    keyboardType: TextInputType.number,
+                  ),
+                  const SizedBox(height: AppSpacing.sm),
+                  TextField(
+                    controller: notesCtrl,
+                    decoration: const InputDecoration(
+                      labelText: 'Notes',
+                      isDense: true,
+                    ),
+                    maxLines: 2,
+                  ),
+                ],
+              ),
+            ),
+            actions: [
+              TextButton(
+                onPressed: () => Navigator.pop(ctx),
+                child: const Text('Cancel'),
+              ),
+              ElevatedButton(
+                onPressed: () {
+                  if (selectedExerciseId == null) return;
+                  final slot = ProgramExerciseSlot(
+                    exerciseId: selectedExerciseId!,
+                    sets: sets,
+                    minReps: minReps,
+                    maxReps: maxReps,
+                    restSeconds: restSec,
+                    tempo: tempoCtrl.text.isEmpty ? null : tempoCtrl.text,
+                    weightPercentage: double.tryParse(weightPctCtrl.text),
+                    notes: notesCtrl.text.isEmpty ? null : notesCtrl.text,
+                    supersetGroupId: existing?.supersetGroupId,
+                  );
+                  setState(() {
+                    final exercises = List<ProgramExerciseSlot>.from(
+                      _weeks[weekIdx].days[dayIdx].exercises,
+                    );
+                    if (slotIdx != null) {
+                      exercises[slotIdx] = slot;
+                    } else {
+                      exercises.add(slot);
+                    }
+                    _updateDayExercises(weekIdx, dayIdx, exercises);
+                  });
+                  Navigator.pop(ctx);
+                },
+                child: const Text('Save'),
+              ),
+            ],
+          );
+        },
+      ),
+    );
+  }
+
+  void _updateDayExercises(
+    int weekIdx,
+    int dayIdx,
+    List<ProgramExerciseSlot> exercises,
+  ) {
+    final days = List<ProgramDay>.from(_weeks[weekIdx].days);
+    days[dayIdx] = days[dayIdx].copyWith(exercises: exercises);
+    _weeks[weekIdx] = _weeks[weekIdx].copyWith(days: days);
+  }
+
+  // ── Navigation ───────────────────────────────────────────────────────
+
+  void _nextStep() {
+    if (_step == 0) {
+      if (_nameCtrl.text.trim().isEmpty) {
+        ScaffoldMessenger.of(context).showSnackBar(
+          const SnackBar(content: Text('Enter a program name to continue')),
+        );
+        return;
+      }
+      _rebuildWeeks();
+    }
+    setState(() => _step++);
+  }
+
+  void _rebuildWeeks() {
+    // Keep existing weeks, only add/remove to match _totalWeeks
+    if (_weeks.length < _totalWeeks) {
+      final phaseId = _phases.isNotEmpty ? _phases.first.id : null;
+      for (int i = _weeks.length + 1; i <= _totalWeeks; i++) {
+        _weeks.add(
+          ProgramWeek(weekNumber: i, phaseId: phaseId, days: []),
+        );
+      }
+    } else if (_weeks.length > _totalWeeks) {
+      _weeks = _weeks.sublist(0, _totalWeeks);
+    }
+    // Assign phase ids based on phase ranges
+    for (int i = 0; i < _weeks.length; i++) {
+      final weekNum = i + 1;
+      String? pid;
+      for (final phase in _phases) {
+        if (weekNum >= phase.startWeek && weekNum <= phase.endWeek) {
+          pid = phase.id;
+          break;
+        }
+      }
+      _weeks[i] = _weeks[i].copyWith(phaseId: pid);
+    }
+  }
+
+  // ── Save ─────────────────────────────────────────────────────────────
+
+  Future<void> _save() async {
+    if (_nameCtrl.text.trim().isEmpty) {
+      ScaffoldMessenger.of(context).showSnackBar(
+        const SnackBar(content: Text('Program name is required')),
+      );
+      return;
+    }
+
+    final phaseError = _validatePhases(_totalWeeks);
+    if (phaseError != null) {
+      ScaffoldMessenger.of(context).showSnackBar(
+        SnackBar(content: Text(phaseError), backgroundColor: AppTheme.error),
+      );
+      return;
+    }
+
+    if (_weeks.isEmpty) {
+      ScaffoldMessenger.of(context).showSnackBar(
+        const SnackBar(content: Text('Add at least one week before saving')),
+      );
+      return;
+    }
+
+    final hasEmptyDays = _weeks.any(
+      (w) => w.days.any((d) => d.exercises.isEmpty),
+    );
+    if (hasEmptyDays) {
+      final proceed = await showDialog<bool>(
+        context: context,
+        builder: (_) => AlertDialog(
+          title: const Text('Empty Days'),
+          content: const Text(
+            'Some days have no exercises. Save anyway?',
+          ),
+          actions: [
+            TextButton(
+              onPressed: () => Navigator.pop(context, false),
+              child: const Text('Cancel'),
+            ),
+            ElevatedButton(
+              onPressed: () => Navigator.pop(context, true),
+              child: const Text('Save Anyway'),
+            ),
+          ],
+        ),
+      );
+      if (proceed != true) return;
+    }
+
+    final provider = context.read<WorkoutProvider>();
+    final program = TrainingProgram(
+      id: widget.existing?.id ?? _uuid.v4(),
+      name: _nameCtrl.text.trim(),
+      description: _descCtrl.text.isEmpty ? null : _descCtrl.text,
+      author: _authorCtrl.text.isEmpty ? null : _authorCtrl.text,
+      totalWeeks: _totalWeeks,
+      phases: _phases,
+      weeks: _weeks,
+      isImported: widget.existing?.isImported ?? false,
+      createdAt: widget.existing?.createdAt ?? DateTime.now(),
+    );
+
+    await provider.programManager.saveProgram(program);
+    if (mounted) Navigator.pop(context);
+  }
+
+  // ── Helpers ───────────────────────────────────────────────────────────
+
+  String? _validatePhases(int proposedTotalWeeks) {
+    if (_phases.isEmpty) return null;
+
+    // Detect truncation
+    for (final phase in _phases) {
+      if (phase.endWeek > proposedTotalWeeks) {
+        return 'Cannot reduce weeks to $proposedTotalWeeks. Phase "${phase.name}" ends on week ${phase.endWeek}.';
+      }
+      if (phase.startWeek > phase.endWeek) {
+        return 'Phase "${phase.name}" has an invalid range (starts after it ends).';
+      }
+    }
+
+    // Detect overlapping
+    final sortedPhases = List<TrainingPhase>.from(_phases)..sort((a, b) => a.startWeek.compareTo(b.startWeek));
+    for (int i = 0; i < sortedPhases.length - 1; i++) {
+      if (sortedPhases[i].endWeek >= sortedPhases[i + 1].startWeek) {
+        return 'Phases "${sortedPhases[i].name}" and "${sortedPhases[i + 1].name}" overlap.';
+      }
+    }
+
+    return null;
+  }
+
+  Widget _field(
+    TextEditingController ctrl,
+    String label, {
+    String? hint,
+    int maxLines = 1,
+  }) {
+    return TextField(
+      controller: ctrl,
+      maxLines: maxLines,
+      decoration: InputDecoration(labelText: label, hintText: hint),
+    );
+  }
+}
+
+// ── Shared Widgets ──────────────────────────────────────────────────────────
+
+class _SectionHeader extends StatelessWidget {
+  final String text;
+
+  const _SectionHeader(this.text);
+
+  @override
+  Widget build(BuildContext context) {
+    return Padding(
+      padding: const EdgeInsets.only(bottom: AppSpacing.sm),
+      child: Text(
+        text.toUpperCase(),
+        style: Theme.of(context).textTheme.labelSmall?.copyWith(
+          color: AppTheme.textMuted,
+          letterSpacing: 1.2,
+        ),
+      ),
+    );
+  }
+}
+
+class _NumberStepper extends StatelessWidget {
+  final String label;
+  final int value;
+  final int min;
+  final int max;
+  final int step;
+  final ValueChanged<int> onChanged;
+
+  const _NumberStepper({
+    required this.label,
+    required this.value,
+    required this.min,
+    required this.max,
+    required this.onChanged,
+    this.step = 1,
+  });
+
+  @override
+  Widget build(BuildContext context) {
+    return Padding(
+      padding: const EdgeInsets.symmetric(vertical: 4),
+      child: Row(
+        children: [
+          Expanded(
+            child: Text(
+              label,
+              style: const TextStyle(
+                fontSize: 13,
+                color: AppTheme.textSecondary,
+              ),
+            ),
+          ),
+          IconButton(
+            icon: const Icon(Icons.remove, size: 18),
+            onPressed: value > min
+                ? () => onChanged((value - step).clamp(min, max).toInt())
+                : null,
+            padding: EdgeInsets.zero,
+            constraints: const BoxConstraints(minWidth: 32, minHeight: 32),
+          ),
+          SizedBox(
+            width: 40,
+            child: Text(
+              '$value',
+              textAlign: TextAlign.center,
+              style: const TextStyle(
+                fontWeight: FontWeight.bold,
+                color: AppTheme.textPrimary,
+              ),
+            ),
+          ),
+          IconButton(
+            icon: const Icon(Icons.add, size: 18),
+            onPressed: value < max
+                ? () => onChanged((value + step).clamp(min, max).toInt())
+                : null,
+            padding: EdgeInsets.zero,
+            constraints: const BoxConstraints(minWidth: 32, minHeight: 32),
+          ),
+        ],
+      ),
+    );
+  }
+}
diff --git a/workout-logger/lib/screens/programs/program_detail_screen.dart b/workout-logger/lib/screens/programs/program_detail_screen.dart
new file mode 100644
index 0000000..3a50687
--- /dev/null
+++ b/workout-logger/lib/screens/programs/program_detail_screen.dart
@@ -0,0 +1,828 @@
+// Program Detail Screen
+//
+// Shows a full training program: phase timeline, week list with deload badges,
+// and per-day exercise details (sets, rep range, rest, tempo, weight%, notes).
+
+import 'package:flutter/material.dart';
+import 'package:flutter/services.dart';
+import 'package:provider/provider.dart';
+import 'dart:ui' show FontFeature;
+
+import '../../models/models.dart';
+import '../../services/workout_provider.dart';
+import '../../theme/app_theme.dart';
+import '../workout_flow_screen.dart';
+
+class ProgramDetailScreen extends StatefulWidget {
+  final TrainingProgram program;
+
+  const ProgramDetailScreen({super.key, required this.program});
+
+  @override
+  State<ProgramDetailScreen> createState() => _ProgramDetailScreenState();
+}
+
+class _ProgramDetailScreenState extends State<ProgramDetailScreen> {
+  late TrainingProgram _program;
+  int? _expandedWeekIndex;
+
+  @override
+  void initState() {
+    super.initState();
+    _program = widget.program;
+  }
+
+  @override
+  Widget build(BuildContext context) {
+    return Scaffold(
+      backgroundColor: AppTheme.backgroundColor,
+      appBar: AppBar(
+        title: Text(_program.name),
+        actions: [
+          PopupMenuButton<String>(
+            onSelected: _handleMenuAction,
+            itemBuilder: (_) => [
+              const PopupMenuItem(value: 'export', child: Text('Export JSON')),
+              const PopupMenuItem(
+                value: 'delete',
+                child: Text('Delete', style: TextStyle(color: AppTheme.error)),
+              ),
+            ],
+          ),
+        ],
+      ),
+      body: CustomScrollView(
+        slivers: [
+          SliverToBoxAdapter(child: _buildHeader()),
+          if (_program.phases.isNotEmpty)
+            SliverToBoxAdapter(child: _buildPhaseTimeline()),
+          SliverToBoxAdapter(
+            child: Padding(
+              padding: const EdgeInsets.fromLTRB(
+                AppSpacing.md,
+                AppSpacing.md,
+                AppSpacing.md,
+                AppSpacing.sm,
+              ),
+              child: Text(
+                'WEEKS',
+                style: Theme.of(context).textTheme.labelSmall?.copyWith(
+                  color: AppTheme.textMuted,
+                  letterSpacing: 1.2,
+                ),
+              ),
+            ),
+          ),
+          SliverList(
+            delegate: SliverChildBuilderDelegate(
+              (context, index) => _buildWeekTile(index),
+              childCount: _program.weeks.length,
+            ),
+          ),
+          const SliverToBoxAdapter(child: SizedBox(height: AppSpacing.xxl)),
+        ],
+      ),
+    );
+  }
+
+  // ── Header ──────────────────────────────────────────────────────────────
+
+  Widget _buildHeader() {
+    final deloadCount = _program.weeks.where((w) => w.isDeload).length;
+
+    return Container(
+      margin: const EdgeInsets.all(AppSpacing.md),
+      padding: const EdgeInsets.all(AppSpacing.lg),
+      decoration: BoxDecoration(
+        color: AppTheme.cardColor,
+        borderRadius: BorderRadius.circular(AppRadius.lg),
+        border: Border.all(
+          color: AppTheme.primaryColor.withOpacity(0.3),
+          width: 1,
+        ),
+      ),
+      child: Column(
+        crossAxisAlignment: CrossAxisAlignment.start,
+        children: [
+          if (_program.description != null) ...[
+            Text(
+              _program.description!,
+              style: Theme.of(
+                context,
+              ).textTheme.bodyMedium?.copyWith(color: AppTheme.textSecondary),
+            ),
+            const SizedBox(height: AppSpacing.md),
+          ],
+          Row(
+            children: [
+              _statChip(
+                icon: Icons.calendar_today,
+                label: '${_program.totalWeeks} weeks',
+                color: AppTheme.primaryColor,
+              ),
+              const SizedBox(width: AppSpacing.sm),
+              _statChip(
+                icon: Icons.bolt,
+                label: '${_program.phases.length} phases',
+                color: AppTheme.secondaryColor,
+              ),
+              const SizedBox(width: AppSpacing.sm),
+              if (deloadCount > 0)
+                _statChip(
+                  icon: Icons.battery_charging_full,
+                  label: '$deloadCount deload${deloadCount > 1 ? 's' : ''}',
+                  color: Colors.amber,
+                ),
+            ],
+          ),
+          if (_program.author != null) ...[
+            const SizedBox(height: AppSpacing.sm),
+            Text(
+              'by ${_program.author}',
+              style: Theme.of(
+                context,
+              ).textTheme.bodySmall?.copyWith(color: AppTheme.textMuted),
+            ),
+          ],
+          if (_program.isImported) ...[
+            const SizedBox(height: AppSpacing.xs),
+            Row(
+              children: [
+                const Icon(Icons.download, size: 12, color: AppTheme.textMuted),
+                const SizedBox(width: 4),
+                Text(
+                  'Imported',
+                  style: Theme.of(
+                    context,
+                  ).textTheme.bodySmall?.copyWith(color: AppTheme.textMuted),
+                ),
+              ],
+            ),
+          ],
+        ],
+      ),
+    );
+  }
+
+  Widget _statChip({
+    required IconData icon,
+    required String label,
+    required Color color,
+  }) {
+    return Container(
+      padding: const EdgeInsets.symmetric(horizontal: 10, vertical: 4),
+      decoration: BoxDecoration(
+        color: color.withOpacity(0.15),
+        borderRadius: BorderRadius.circular(AppRadius.full),
+      ),
+      child: Row(
+        mainAxisSize: MainAxisSize.min,
+        children: [
+          Icon(icon, size: 12, color: color),
+          const SizedBox(width: 4),
+          Text(
+            label,
+            style: TextStyle(
+              fontSize: 12,
+              color: color,
+              fontWeight: FontWeight.w600,
+            ),
+          ),
+        ],
+      ),
+    );
+  }
+
+  // ── Phase Timeline ────────────────────────────────────────────────────
+
+  static const List<Color> _phaseColors = [
+    AppTheme.primaryColor,
+    AppTheme.secondaryColor,
+    Colors.orange,
+    Colors.pink,
+    Colors.green,
+  ];
+
+  Widget _buildPhaseTimeline() {
+    return Container(
+      margin: const EdgeInsets.fromLTRB(
+        AppSpacing.md,
+        0,
+        AppSpacing.md,
+        AppSpacing.md,
+      ),
+      padding: const EdgeInsets.all(AppSpacing.md),
+      decoration: BoxDecoration(
+        color: AppTheme.cardColor,
+        borderRadius: BorderRadius.circular(AppRadius.lg),
+      ),
+      child: Column(
+        crossAxisAlignment: CrossAxisAlignment.start,
+        children: [
+          Text(
+            'PHASES',
+            style: Theme.of(context).textTheme.labelSmall?.copyWith(
+              color: AppTheme.textMuted,
+              letterSpacing: 1.2,
+            ),
+          ),
+          const SizedBox(height: AppSpacing.sm),
+          // Visual timeline bar
+          SizedBox(
+            height: 8,
+            child: Row(
+              children: _program.phases.asMap().entries.map((entry) {
+                final phase = entry.value;
+                final fraction =
+                    (phase.endWeek - phase.startWeek + 1) / _program.totalWeeks;
+                final color =
+                    _phaseColors[entry.key % _phaseColors.length];
+                return Expanded(
+                  flex: ((fraction * 100).round()).clamp(1, 100),
+                  child: Container(
+                    margin: const EdgeInsets.symmetric(horizontal: 1),
+                    decoration: BoxDecoration(
+                      color: color,
+                      borderRadius: BorderRadius.circular(4),
+                    ),
+                  ),
+                );
+              }).toList(),
+            ),
+          ),
+          const SizedBox(height: AppSpacing.sm),
+          Wrap(
+            spacing: AppSpacing.sm,
+            runSpacing: 4,
+            children: _program.phases.asMap().entries.map((entry) {
+              final phase = entry.value;
+              final color = _phaseColors[entry.key % _phaseColors.length];
+              return Row(
+                mainAxisSize: MainAxisSize.min,
+                children: [
+                  Container(
+                    width: 8,
+                    height: 8,
+                    decoration: BoxDecoration(
+                      color: color,
+                      shape: BoxShape.circle,
+                    ),
+                  ),
+                  const SizedBox(width: 4),
+                  Text(
+                    '${phase.name} (W${phase.startWeek}–${phase.endWeek})',
+                    style: TextStyle(
+                      fontSize: 12,
+                      color: AppTheme.textSecondary,
+                    ),
+                  ),
+                ],
+              );
+            }).toList(),
+          ),
+        ],
+      ),
+    );
+  }
+
+  // ── Week Tile ────────────────────────────────────────────────────────
+
+  Widget _buildWeekTile(int index) {
+    final week = _program.weeks[index];
+    final isExpanded = _expandedWeekIndex == index;
+    final phase = _program.phaseForWeek(week.weekNumber);
+    final phaseIdx = phase == null
+        ? 0
+        : _program.phases.indexWhere((p) => p.id == phase.id);
+    final phaseColor = phaseIdx >= 0
+        ? _phaseColors[phaseIdx % _phaseColors.length]
+        : AppTheme.primaryColor;
+
+    return Container(
+      margin: const EdgeInsets.fromLTRB(
+        AppSpacing.md,
+        0,
+        AppSpacing.md,
+        AppSpacing.sm,
+      ),
+      decoration: BoxDecoration(
+        color: AppTheme.cardColor,
+        borderRadius: BorderRadius.circular(AppRadius.lg),
+        border: week.isDeload
+            ? Border.all(color: Colors.amber.withOpacity(0.5), width: 1)
+            : null,
+      ),
+      child: Column(
+        children: [
+          InkWell(
+            onTap: () => setState(() {
+              _expandedWeekIndex = isExpanded ? null : index;
+            }),
+            borderRadius: BorderRadius.circular(AppRadius.lg),
+            child: Padding(
+              padding: const EdgeInsets.all(AppSpacing.md),
+              child: Row(
+                children: [
+                  Container(
+                    width: 36,
+                    height: 36,
+                    decoration: BoxDecoration(
+                      color: phaseColor.withOpacity(0.2),
+                      borderRadius: BorderRadius.circular(AppRadius.sm),
+                    ),
+                    alignment: Alignment.center,
+                    child: Text(
+                      'W${week.weekNumber}',
+                      style: TextStyle(
+                        fontSize: 11,
+                        fontWeight: FontWeight.bold,
+                        color: phaseColor,
+                      ),
+                    ),
+                  ),
+                  const SizedBox(width: AppSpacing.md),
+                  Expanded(
+                    child: Column(
+                      crossAxisAlignment: CrossAxisAlignment.start,
+                      children: [
+                        Row(
+                          children: [
+                            if (week.isDeload) ...[
+                              const Icon(
+                                Icons.battery_charging_full,
+                                size: 14,
+                                color: Colors.amber,
+                              ),
+                              const SizedBox(width: 4),
+                              const Text(
+                                'DELOAD  ',
+                                style: TextStyle(
+                                  fontSize: 11,
+                                  color: Colors.amber,
+                                  fontWeight: FontWeight.bold,
+                                  letterSpacing: 0.8,
+                                ),
+                              ),
+                            ],
+                            if (phase != null)
+                              Text(
+                                phase.name,
+                                style: TextStyle(
+                                  fontSize: 12,
+                                  color: phaseColor,
+                                  fontWeight: FontWeight.w600,
+                                ),
+                              ),
+                          ],
+                        ),
+                        Text(
+                          '${week.days.length} day${week.days.length != 1 ? 's' : ''}',
+                          style: const TextStyle(
+                            fontSize: 12,
+                            color: AppTheme.textSecondary,
+                          ),
+                        ),
+                      ],
+                    ),
+                  ),
+                  if (week.isDeload)
+                    Padding(
+                      padding: const EdgeInsets.only(right: AppSpacing.sm),
+                      child: Text(
+                        '${((week.deloadIntensityFactor) * 100).round()}%',
+                        style: const TextStyle(
+                          fontSize: 12,
+                          color: Colors.amber,
+                          fontWeight: FontWeight.bold,
+                        ),
+                      ),
+                    ),
+                  Icon(
+                    isExpanded ? Icons.expand_less : Icons.expand_more,
+                    color: AppTheme.textMuted,
+                    size: 20,
+                  ),
+                ],
+              ),
+            ),
+          ),
+          if (isExpanded) ...[
+            const Divider(
+              height: 1,
+              color: AppTheme.surfaceColor,
+              indent: AppSpacing.md,
+              endIndent: AppSpacing.md,
+            ),
+            ...week.days.map(
+              (day) => _buildDaySection(day, week),
+            ),
+            if (week.notes != null)
+              Padding(
+                padding: const EdgeInsets.fromLTRB(
+                  AppSpacing.md,
+                  0,
+                  AppSpacing.md,
+                  AppSpacing.md,
+                ),
+                child: Row(
+                  children: [
+                    const Icon(
+                      Icons.info_outline,
+                      size: 14,
+                      color: AppTheme.textMuted,
+                    ),
+                    const SizedBox(width: 6),
+                    Expanded(
+                      child: Text(
+                        week.notes!,
+                        style: const TextStyle(
+                          fontSize: 12,
+                          color: AppTheme.textSecondary,
+                          fontStyle: FontStyle.italic,
+                        ),
+                      ),
+                    ),
+                  ],
+                ),
+              ),
+          ],
+        ],
+      ),
+    );
+  }
+
+  // ── Day Section ─────────────────────────────────────────────────────
+
+  Widget _buildDaySection(ProgramDay day, ProgramWeek week) {
+    final provider = context.read<WorkoutProvider>();
+
+    // Group exercises into contiguous runs by supersetGroupId
+    // to preserve original order (a map would collapse non-contiguous groups).
+    final runs = <List<ProgramExerciseSlot>>[];
+    String? currentRunKey;
+    List<ProgramExerciseSlot> currentRun = [];
+    for (final slot in day.exercises) {
+      final key = slot.supersetGroupId;
+      if (key == null) {
+        // Flush any open superset run
+        if (currentRun.isNotEmpty) {
+          runs.add(currentRun);
+          currentRun = [];
+          currentRunKey = null;
+        }
+        // Standalone exercise
+        runs.add([slot]);
+      } else if (key == currentRunKey) {
+        currentRun.add(slot);
+      } else {
+        // Flush previous run and start new
+        if (currentRun.isNotEmpty) {
+          runs.add(currentRun);
+        }
+        currentRunKey = key;
+        currentRun = [slot];
+      }
+    }
+    if (currentRun.isNotEmpty) {
+      runs.add(currentRun);
+    }
+
+    return Padding(
+      padding: const EdgeInsets.fromLTRB(
+        AppSpacing.md,
+        AppSpacing.md,
+        AppSpacing.md,
+        0,
+      ),
+      child: Column(
+        crossAxisAlignment: CrossAxisAlignment.start,
+        children: [
+          Row(
+            children: [
+              Container(
+                padding: const EdgeInsets.symmetric(
+                  horizontal: AppSpacing.sm,
+                  vertical: 2,
+                ),
+                decoration: BoxDecoration(
+                  color: AppTheme.primaryColor.withOpacity(0.15),
+                  borderRadius: BorderRadius.circular(AppRadius.sm),
+                ),
+                child: Text(
+                  day.name.toUpperCase(),
+                  style: const TextStyle(
+                    fontSize: 11,
+                    color: AppTheme.primaryColor,
+                    fontWeight: FontWeight.bold,
+                    letterSpacing: 0.8,
+                  ),
+                ),
+              ),
+              if (day.dayOfWeek != null) ...[
+                const SizedBox(width: AppSpacing.sm),
+                Text(
+                  _dayName(day.dayOfWeek!),
+                  style: const TextStyle(
+                    fontSize: 11,
+                    color: AppTheme.textMuted,
+                  ),
+                ),
+              ],
+            ],
+          ),
+          const SizedBox(height: AppSpacing.sm),
+          // Render standalone exercises and superset groups
+          ...runs.map((slots) {
+            final isSuperset =
+                slots.length > 1 || slots.first.supersetGroupId != null;
+            if (isSuperset) {
+              return _buildSupersetGroup(
+                slots: slots,
+                provider: provider,
+                week: week,
+              );
+            }
+            return _buildExerciseRow(
+              slot: slots.first,
+              provider: provider,
+              week: week,
+            );
+          }),
+          const SizedBox(height: AppSpacing.sm),
+          SizedBox(
+            width: double.infinity,
+            child: ElevatedButton.icon(
+              onPressed: () => Navigator.push(
+                context,
+                MaterialPageRoute(
+                  builder: (_) => WorkoutFlowScreen(
+                    programDay: day,
+                    programWeek: week,
+                  ),
+                ),
+              ),
+              icon: const Icon(Icons.play_arrow, size: 18),
+              label: Text('Start ${day.name}'),
+              style: ElevatedButton.styleFrom(
+                backgroundColor: AppTheme.primaryColor,
+                padding: const EdgeInsets.symmetric(vertical: 10),
+              ),
+            ),
+          ),
+          const SizedBox(height: AppSpacing.sm),
+        ],
+      ),
+    );
+  }
+
+  Widget _buildSupersetGroup({
+    required List<ProgramExerciseSlot> slots,
+    required WorkoutProvider provider,
+    required ProgramWeek week,
+  }) {
+    return Container(
+      margin: const EdgeInsets.only(bottom: AppSpacing.sm),
+      decoration: BoxDecoration(
+        border: Border(
+          left: BorderSide(
+            color: AppTheme.secondaryColor.withOpacity(0.6),
+            width: 3,
+          ),
+        ),
+      ),
+      child: Column(
+        crossAxisAlignment: CrossAxisAlignment.start,
+        children: [
+          Padding(
+            padding: const EdgeInsets.only(left: AppSpacing.sm, bottom: 2),
+            child: Text(
+              'SUPERSET',
+              style: TextStyle(
+                fontSize: 10,
+                color: AppTheme.secondaryColor,
+                fontWeight: FontWeight.bold,
+                letterSpacing: 0.6,
+              ),
+            ),
+          ),
+          ...slots.map(
+            (slot) => _buildExerciseRow(
+              slot: slot,
+              provider: provider,
+              week: week,
+              indent: true,
+            ),
+          ),
+        ],
+      ),
+    );
+  }
+
+  Widget _buildExerciseRow({
+    required ProgramExerciseSlot slot,
+    required WorkoutProvider provider,
+    required ProgramWeek week,
+    bool indent = false,
+  }) {
+    final exercise = provider.getExercise(slot.exerciseId);
+    final name = exercise?.name ?? slot.exerciseId;
+
+    // Apply deload adjustments for display
+    final displaySets =
+        week.isDeload ? (slot.sets - week.deloadSetReduction).clamp(1, 99) : slot.sets;
+    final displayIntensity = week.isDeload ? week.deloadIntensityFactor : 1.0;
+
+    final repRange = slot.minReps == slot.maxReps
+        ? '${slot.minReps}'
+        : '${slot.minReps}–${slot.maxReps}';
+
+    return Padding(
+      padding: EdgeInsets.only(
+        left: indent ? AppSpacing.md : 0,
+        bottom: AppSpacing.sm,
+      ),
+      child: Row(
+        crossAxisAlignment: CrossAxisAlignment.start,
+        children: [
+          // Sets × Reps badge
+          Container(
+            padding: const EdgeInsets.symmetric(horizontal: 8, vertical: 4),
+            decoration: BoxDecoration(
+              color: AppTheme.surfaceColor,
+              borderRadius: BorderRadius.circular(AppRadius.sm),
+            ),
+            child: Text(
+              '$displaySets × $repRange',
+              style: const TextStyle(
+                fontSize: 12,
+                fontWeight: FontWeight.bold,
+                color: AppTheme.textPrimary,
+                fontFeatures: [FontFeature.tabularFigures()],
+              ),
+            ),
+          ),
+          const SizedBox(width: AppSpacing.sm),
+          Expanded(
+            child: Column(
+              crossAxisAlignment: CrossAxisAlignment.start,
+              children: [
+                Text(
+                  name,
+                  style: const TextStyle(
+                    fontSize: 13,
+                    fontWeight: FontWeight.w600,
+                    color: AppTheme.textPrimary,
+                  ),
+                ),
+                const SizedBox(height: 2),
+                Wrap(
+                  spacing: AppSpacing.sm,
+                  runSpacing: 2,
+                  children: [
+                    _infoChip(
+                      Icons.timer_outlined,
+                      '${slot.restSeconds}s rest',
+                    ),
+                    if (slot.tempo != null)
+                      _infoChip(Icons.speed, slot.tempo!),
+                    if (slot.weightPercentage != null)
+                      _infoChip(
+                        Icons.fitness_center,
+                        week.isDeload
+                            ? '${(slot.weightPercentage! * displayIntensity).toStringAsFixed(0)}%'
+                            : '${slot.weightPercentage!.toStringAsFixed(0)}%',
+                      ),
+                  ],
+                ),
+                if (slot.notes != null)
+                  Padding(
+                    padding: const EdgeInsets.only(top: 2),
+                    child: Text(
+                      slot.notes!,
+                      style: const TextStyle(
+                        fontSize: 11,
+                        color: AppTheme.textMuted,
+                        fontStyle: FontStyle.italic,
+                      ),
+                    ),
+                  ),
+              ],
+            ),
+          ),
+        ],
+      ),
+    );
+  }
+
+  Widget _infoChip(IconData icon, String label) {
+    return Row(
+      mainAxisSize: MainAxisSize.min,
+      children: [
+        Icon(icon, size: 11, color: AppTheme.textMuted),
+        const SizedBox(width: 2),
+        Text(
+          label,
+          style: const TextStyle(fontSize: 11, color: AppTheme.textMuted),
+        ),
+      ],
+    );
+  }
+
+  // ── Actions ──────────────────────────────────────────────────────────
+
+  void _handleMenuAction(String action) {
+    switch (action) {
+      case 'export':
+        _exportProgram();
+        break;
+      case 'delete':
+        _confirmDelete();
+        break;
+    }
+  }
+
+  void _exportProgram() {
+    final provider = context.read<WorkoutProvider>();
+    final json = provider.programManager.exportToJson(_program);
+    showDialog(
+      context: context,
+      builder: (_) => AlertDialog(
+        title: const Text('Export Program'),
+        content: SizedBox(
+          width: double.maxFinite,
+          child: SingleChildScrollView(
+            child: SelectableText(
+              json,
+              style: const TextStyle(
+                fontFamily: 'monospace',
+                fontSize: 10,
+                color: AppTheme.textSecondary,
+              ),
+            ),
+          ),
+        ),
+        actions: [
+          TextButton(
+            onPressed: () {
+              Clipboard.setData(ClipboardData(text: json));
+              Navigator.pop(context);
+              ScaffoldMessenger.of(context).showSnackBar(
+                const SnackBar(content: Text('JSON copied to clipboard')),
+              );
+            },
+            child: const Text('Copy to Clipboard'),
+          ),
+          TextButton(
+            onPressed: () => Navigator.pop(context),
+            child: const Text('Close'),
+          ),
+        ],
+      ),
+    );
+  }
+
+  void _confirmDelete() {
+    showDialog(
+      context: context,
+      builder: (_) => AlertDialog(
+        title: const Text('Delete Program?'),
+        content: Text('Delete "${_program.name}"? This cannot be undone.'),
+        actions: [
+          TextButton(
+            onPressed: () => Navigator.pop(context),
+            child: const Text('Cancel'),
+          ),
+          TextButton(
+            onPressed: () async {
+              final provider = context.read<WorkoutProvider>();
+              await provider.programManager.deleteProgram(_program.id);
+              if (mounted) {
+                Navigator.pop(context); // close dialog
+                Navigator.pop(context); // go back to list
+              }
+            },
+            child: const Text(
+              'Delete',
+              style: TextStyle(color: AppTheme.error),
+            ),
+          ),
+        ],
+      ),
+    );
+  }
+
+  // ── Utils ────────────────────────────────────────────────────────────
+
+  static const _dayNames = [
+    '',
+    'Mon',
+    'Tue',
+    'Wed',
+    'Thu',
+    'Fri',
+    'Sat',
+    'Sun',
+  ];
+
+  String _dayName(int dow) => dow >= 1 && dow <= 7 ? _dayNames[dow] : '';
+}
diff --git a/workout-logger/lib/screens/programs/programs_screen.dart b/workout-logger/lib/screens/programs/programs_screen.dart
new file mode 100644
index 0000000..328bab1
--- /dev/null
+++ b/workout-logger/lib/screens/programs/programs_screen.dart
@@ -0,0 +1,312 @@
+// Programs Screen
+//
+// Shows the list of training programs and provides entry points for:
+//   - Viewing program details
+//   - Creating a new program
+//   - Importing a program from JSON (full-screen ImportProgramScreen)
+
+import 'package:flutter/material.dart';
+import 'package:provider/provider.dart';
+
+import '../../models/models.dart';
+import '../../services/workout_provider.dart';
+import '../../theme/app_theme.dart';
+import 'program_detail_screen.dart';
+import 'program_designer_screen.dart';
+import 'import_program_screen.dart';
+
+class ProgramsScreen extends StatelessWidget {
+  const ProgramsScreen({super.key});
+
+  @override
+  Widget build(BuildContext context) {
+    return ListenableBuilder(
+      listenable: context.read<WorkoutProvider>().programManager,
+      builder: (context, _) {
+        final programs =
+            context.read<WorkoutProvider>().programManager.programs;
+
+        return Scaffold(
+          backgroundColor: AppTheme.backgroundColor,
+          body: programs.isEmpty
+              ? _buildEmptyState(context)
+              : _buildList(context, programs),
+          floatingActionButton: Column(
+            mainAxisSize: MainAxisSize.min,
+            crossAxisAlignment: CrossAxisAlignment.end,
+            children: [
+              FloatingActionButton.small(
+                heroTag: 'import_json',
+                onPressed: () => _openImport(context),
+                backgroundColor: AppTheme.surfaceColor,
+                child: const Icon(Icons.download, color: AppTheme.secondaryColor),
+              ),
+              const SizedBox(height: AppSpacing.sm),
+              FloatingActionButton.extended(
+                heroTag: 'new_program',
+                onPressed: () => _openDesigner(context, null),
+                icon: const Icon(Icons.add),
+                label: const Text('New Program'),
+              ),
+            ],
+          ),
+        );
+      },
+    );
+  }
+
+  // ── Empty State ──────────────────────────────────────────────────────
+
+  Widget _buildEmptyState(BuildContext context) {
+    return Center(
+      child: Column(
+        mainAxisAlignment: MainAxisAlignment.center,
+        children: [
+          Icon(Icons.calendar_month, size: 64, color: AppTheme.textMuted),
+          const SizedBox(height: 16),
+          Text(
+            'No Training Programs',
+            style: Theme.of(context).textTheme.titleLarge,
+          ),
+          const SizedBox(height: 8),
+          Text(
+            'Create a structured multi-week program\nor import one from JSON',
+            textAlign: TextAlign.center,
+            style: Theme.of(context)
+                .textTheme
+                .bodyMedium
+                ?.copyWith(color: AppTheme.textSecondary),
+          ),
+          const SizedBox(height: 24),
+          Row(
+            mainAxisAlignment: MainAxisAlignment.center,
+            children: [
+              ElevatedButton.icon(
+                onPressed: () => _openDesigner(context, null),
+                icon: const Icon(Icons.add),
+                label: const Text('Create'),
+              ),
+              const SizedBox(width: AppSpacing.md),
+              OutlinedButton.icon(
+                onPressed: () => _openImport(context),
+                icon: const Icon(Icons.download),
+                label: const Text('Import JSON'),
+              ),
+            ],
+          ),
+        ],
+      ),
+    );
+  }
+
+  // ── Program List ─────────────────────────────────────────────────────
+
+  Widget _buildList(BuildContext context, List<TrainingProgram> programs) {
+    return ListView.builder(
+      padding: const EdgeInsets.fromLTRB(
+        AppSpacing.md,
+        AppSpacing.md,
+        AppSpacing.md,
+        100, // FAB clearance
+      ),
+      itemCount: programs.length,
+      itemBuilder: (context, index) =>
+          _ProgramCard(program: programs[index]),
+    );
+  }
+
+  // ── Actions ──────────────────────────────────────────────────────────
+
+  void _openDesigner(BuildContext context, TrainingProgram? existing) {
+    Navigator.push(
+      context,
+      MaterialPageRoute(
+        builder: (_) => ProgramDesignerScreen(existing: existing),
+      ),
+    );
+  }
+
+  Future<void> _openImport(BuildContext context) async {
+    final result = await Navigator.push<bool>(
+      context,
+      MaterialPageRoute(builder: (_) => const ImportProgramScreen()),
+    );
+    if (result == true && context.mounted) {
+      ScaffoldMessenger.of(context).showSnackBar(
+        const SnackBar(content: Text('Program imported successfully!')),
+      );
+    }
+  }
+}
+
+// ── Program Card ──────────────────────────────────────────────────────────
+
+class _ProgramCard extends StatelessWidget {
+  final TrainingProgram program;
+
+  const _ProgramCard({required this.program});
+
+  @override
+  Widget build(BuildContext context) {
+    final deloadCount = program.weeks.where((w) => w.isDeload).length;
+
+    return Card(
+      margin: const EdgeInsets.only(bottom: AppSpacing.md),
+      child: InkWell(
+        onTap: () => Navigator.push(
+          context,
+          MaterialPageRoute(
+            builder: (_) => ProgramDetailScreen(program: program),
+          ),
+        ),
+        borderRadius: BorderRadius.circular(AppRadius.lg),
+        child: Padding(
+          padding: const EdgeInsets.all(AppSpacing.md),
+          child: Column(
+            crossAxisAlignment: CrossAxisAlignment.start,
+            children: [
+              Row(
+                children: [
+                  Container(
+                    padding: const EdgeInsets.all(10),
+                    decoration: BoxDecoration(
+                      color: AppTheme.primaryColor.withOpacity(0.2),
+                      borderRadius: BorderRadius.circular(AppRadius.md),
+                    ),
+                    child: const Icon(
+                      Icons.calendar_month,
+                      color: AppTheme.primaryColor,
+                      size: 20,
+                    ),
+                  ),
+                  const SizedBox(width: AppSpacing.md),
+                  Expanded(
+                    child: Column(
+                      crossAxisAlignment: CrossAxisAlignment.start,
+                      children: [
+                        Text(
+                          program.name,
+                          style: const TextStyle(
+                            fontWeight: FontWeight.bold,
+                            fontSize: 15,
+                            color: AppTheme.textPrimary,
+                          ),
+                        ),
+                        if (program.author != null)
+                          Text(
+                            program.author!,
+                            style: const TextStyle(
+                              fontSize: 12,
+                              color: AppTheme.textMuted,
+                            ),
+                          ),
+                      ],
+                    ),
+                  ),
+                  if (program.isImported)
+                    const Padding(
+                      padding: EdgeInsets.only(right: 4),
+                      child: Icon(
+                        Icons.download_done,
+                        size: 16,
+                        color: AppTheme.textMuted,
+                      ),
+                    ),
+                  const Icon(
+                    Icons.chevron_right,
+                    color: AppTheme.textMuted,
+                  ),
+                ],
+              ),
+              const SizedBox(height: AppSpacing.md),
+              if (program.description != null) ...[
+                Text(
+                  program.description!,
+                  maxLines: 2,
+                  overflow: TextOverflow.ellipsis,
+                  style: const TextStyle(
+                    fontSize: 12,
+                    color: AppTheme.textSecondary,
+                  ),
+                ),
+                const SizedBox(height: AppSpacing.sm),
+              ],
+              // Stats row
+              Row(
+                children: [
+                  _badge(
+                    '${program.totalWeeks}w',
+                    AppTheme.primaryColor,
+                  ),
+                  const SizedBox(width: AppSpacing.xs),
+                  _badge(
+                    '${program.phases.length} phases',
+                    AppTheme.secondaryColor,
+                  ),
+                  if (deloadCount > 0) ...[
+                    const SizedBox(width: AppSpacing.xs),
+                    _badge('$deloadCount deload', Colors.amber),
+                  ],
+                ],
+              ),
+              if (program.phases.isNotEmpty) ...[
+                const SizedBox(height: AppSpacing.sm),
+                _buildMiniTimeline(),
+              ],
+            ],
+          ),
+        ),
+      ),
+    );
+  }
+
+  static const _phaseColors = [
+    AppTheme.primaryColor,
+    AppTheme.secondaryColor,
+    Colors.orange,
+    Colors.pink,
+    Colors.green,
+  ];
+
+  Widget _buildMiniTimeline() {
+    return SizedBox(
+      height: 4,
+      child: Row(
+        children: program.phases.asMap().entries.map((entry) {
+          final phase = entry.value;
+          final color = _phaseColors[entry.key % _phaseColors.length];
+          final fraction =
+              (phase.endWeek - phase.startWeek + 1) / program.totalWeeks;
+          return Expanded(
+            flex: ((fraction * 100).round()).clamp(1, 100),
+            child: Container(
+              margin: const EdgeInsets.symmetric(horizontal: 1),
+              decoration: BoxDecoration(
+                color: color,
+                borderRadius: BorderRadius.circular(2),
+              ),
+            ),
+          );
+        }).toList(),
+      ),
+    );
+  }
+
+  Widget _badge(String text, Color color) {
+    return Container(
+      padding: const EdgeInsets.symmetric(horizontal: 8, vertical: 2),
+      decoration: BoxDecoration(
+        color: color.withOpacity(0.15),
+        borderRadius: BorderRadius.circular(AppRadius.full),
+      ),
+      child: Text(
+        text,
+        style: TextStyle(
+          fontSize: 11,
+          color: color,
+          fontWeight: FontWeight.w600,
+        ),
+      ),
+    );
+  }
+}
diff --git a/workout-logger/lib/screens/routines_screen.dart b/workout-logger/lib/screens/routines_screen.dart
index 381a214..04288e0 100644
--- a/workout-logger/lib/screens/routines_screen.dart
+++ b/workout-logger/lib/screens/routines_screen.dart
@@ -1,4 +1,4 @@
-// Routines Screen - Manage workout routines
+// Routines Screen - Manage workout routines and training programs
 
 import 'package:flutter/material.dart';
 import 'package:provider/provider.dart';
@@ -8,17 +8,46 @@ import '../services/workout_provider.dart';
 import '../theme/app_theme.dart';
 import '../data/exercise_database.dart';
 import 'workout_flow_screen.dart';
+import 'programs/programs_screen.dart';
 
 class RoutinesScreen extends StatelessWidget {
   const RoutinesScreen({super.key});
 
+  @override
+  Widget build(BuildContext context) {
+    return DefaultTabController(
+      length: 2,
+      child: Scaffold(
+        appBar: AppBar(
+          title: const Text('Routines'),
+          bottom: const TabBar(
+            tabs: [
+              Tab(icon: Icon(Icons.list_alt), text: 'Routines'),
+              Tab(icon: Icon(Icons.calendar_month), text: 'Programs'),
+            ],
+          ),
+        ),
+        body: const TabBarView(
+          children: [
+            _RoutinesTab(),
+            ProgramsScreen(),
+          ],
+        ),
+      ),
+    );
+  }
+}
+
+class _RoutinesTab extends StatelessWidget {
+  const _RoutinesTab();
+
   @override
   Widget build(BuildContext context) {
     final provider = context.watch<WorkoutProvider>();
     final routines = provider.routines;
 
     return Scaffold(
-      appBar: AppBar(title: const Text('Routines')),
+      backgroundColor: AppTheme.backgroundColor,
       body: routines.isEmpty
           ? _buildEmptyState(context)
           : _buildRoutineList(context, routines, provider),
diff --git a/workout-logger/lib/screens/workout_flow_screen.dart b/workout-logger/lib/screens/workout_flow_screen.dart
index a2bcc06..b8af731 100644
--- a/workout-logger/lib/screens/workout_flow_screen.dart
+++ b/workout-logger/lib/screens/workout_flow_screen.dart
@@ -13,8 +13,16 @@ import 'exercise_library_screen.dart';
 class WorkoutFlowScreen extends StatefulWidget {
   final Routine? routine;
   final bool isQuickStart;
-
-  const WorkoutFlowScreen({super.key, this.routine, this.isQuickStart = false});
+  final ProgramDay? programDay;
+  final ProgramWeek? programWeek;
+
+  const WorkoutFlowScreen({
+    super.key,
+    this.routine,
+    this.isQuickStart = false,
+    this.programDay,
+    this.programWeek,
+  });
 
   @override
   State<WorkoutFlowScreen> createState() => _WorkoutFlowScreenState();
@@ -27,6 +35,9 @@ class _WorkoutFlowScreenState extends State<WorkoutFlowScreen> {
   Timer? _restTimer;
   int _remainingSeconds = 0;
 
+  // Superset cycling: index to return to after rest (null = no return)
+  int? _supersetReturnIndex;
+
   // Input controllers
   double _currentWeight = 20;
   int _currentReps = 10;
@@ -49,10 +60,72 @@ class _WorkoutFlowScreenState extends State<WorkoutFlowScreen> {
     });
   }
 
+  ProgramExerciseSlot? _slotForIndex(int idx) {
+    if (widget.programDay == null) return null;
+    final slots = widget.programDay!.exercises;
+    return idx < slots.length ? slots[idx] : null;
+  }
+
+  /// Finds the index of the first exercise in the same superset group, scanning
+  /// backward from [fromIdx].
+  int _supersetGroupStart(int fromIdx, String groupId) {
+    int start = fromIdx;
+    while (start > 0 && _slotForIndex(start - 1)?.supersetGroupId == groupId) {
+      start--;
+    }
+    return start;
+  }
+
+  /// Returns true if any exercise in [startIdx..endIdx] still has fewer sets
+  /// logged than its target (deload-adjusted).
+  bool _supersetNeedsMoreSets({
+    required int startIdx,
+    required int endIdx,
+    required WorkoutProvider provider,
+  }) {
+    for (int i = startIdx; i <= endIdx; i++) {
+      final slot = _slotForIndex(i);
+      if (slot == null) continue;
+      if (i >= provider.currentExerciseLogs.length) continue;
+      final targetSets = (widget.programWeek?.isDeload == true)
+          ? (slot.sets - (widget.programWeek?.deloadSetReduction ?? 0)).clamp(
+              1,
+              99,
+            )
+          : slot.sets;
+      final logged = provider.currentExerciseLogs[i].sets.length;
+      if (logged < targetSets) return true;
+    }
+    return false;
+  }
+
+  /// Returns true if the single slot at [index] still needs more sets.
+  bool _slotNeedsMoreSets({
+    required int index,
+    required WorkoutProvider provider,
+  }) {
+    final slot = _slotForIndex(index);
+    if (slot == null) return false;
+    if (index >= provider.currentExerciseLogs.length) return false;
+    final targetSets = (widget.programWeek?.isDeload == true)
+        ? (slot.sets - (widget.programWeek?.deloadSetReduction ?? 0)).clamp(1, 99)
+        : slot.sets;
+    final logged = provider.currentExerciseLogs[index].sets.length;
+    return logged < targetSets;
+  }
+
   void _initializeWorkout() {
     final provider = context.read<WorkoutProvider>();
 
-    if (widget.routine != null) {
+    if (widget.programDay != null) {
+      final exerciseIds =
+          widget.programDay!.exercises.map((s) => s.exerciseId).toList();
+      provider.startWorkout(exerciseIds: exerciseIds);
+      // Set initial rest time from first slot
+      final firstSlot = _slotForIndex(0);
+      if (firstSlot != null) _restSeconds = firstSlot.restSeconds;
+      _loadLastSessionData();
+    } else if (widget.routine != null) {
       provider.startWorkout(routine: widget.routine);
       _loadLastSessionData();
     } else if (widget.isQuickStart) {
@@ -160,6 +233,9 @@ class _WorkoutFlowScreenState extends State<WorkoutFlowScreen> {
             child: Column(
               crossAxisAlignment: CrossAxisAlignment.start,
               children: [
+                // Program metadata banner (shown only in program-mode)
+                _buildProgramMetaBanner(provider),
+
                 // Recommendation card
                 if (recommendations.isNotEmpty && currentLog != null)
                   _buildRecommendationCard(
@@ -170,7 +246,7 @@ class _WorkoutFlowScreenState extends State<WorkoutFlowScreen> {
                 const SizedBox(height: AppSpacing.lg),
 
                 // Weight and reps input
-                if (!_isDropset) _buildInputSection(),
+                if (!_isDropset) _buildInputSection(provider),
 
                 if (!_isDropset) const SizedBox(height: AppSpacing.md),
 
@@ -345,13 +421,19 @@ class _WorkoutFlowScreenState extends State<WorkoutFlowScreen> {
     );
   }
 
-  Widget _buildInputSection() {
+  Widget _buildInputSection(WorkoutProvider provider) {
+    final exerciseId = provider.currentExercise?.id ?? '';
+    final isAssistedBodyweight =
+        exerciseId == 'pull_ups' || exerciseId == 'chin_ups';
+    final weightLabel =
+        isAssistedBodyweight ? 'Assist kg (0=BW)' : 'Weight (kg)';
+
     return Row(
       children: [
         // Weight input
         Expanded(
           child: _buildNumberInput(
-            label: 'Weight (kg)',
+            label: weightLabel,
             value: _currentWeight,
             onChanged: (val) => setState(() => _currentWeight = val),
             step: _currentWeight < 40 ? 2.5 : 5,
@@ -927,6 +1009,122 @@ class _WorkoutFlowScreenState extends State<WorkoutFlowScreen> {
     );
   }
 
+  // ==================== Program Meta Banner ====================
+
+  Widget _buildProgramMetaBanner(WorkoutProvider provider) {
+    if (widget.programDay == null || widget.programWeek == null) {
+      return const SizedBox.shrink();
+    }
+    final slot = _slotForIndex(provider.currentExerciseIndex);
+    if (slot == null) return const SizedBox.shrink();
+
+    final week = widget.programWeek!;
+    final displaySets = week.isDeload
+        ? (slot.sets - week.deloadSetReduction).clamp(1, 99)
+        : slot.sets;
+    final repRange = slot.minReps == slot.maxReps
+        ? '${slot.minReps} reps'
+        : '${slot.minReps}–${slot.maxReps} reps';
+
+    return Container(
+      margin: const EdgeInsets.only(bottom: AppSpacing.md),
+      padding: const EdgeInsets.all(AppSpacing.md),
+      decoration: BoxDecoration(
+        color: AppTheme.cardColor,
+        borderRadius: BorderRadius.circular(AppRadius.md),
+        border: Border.all(
+          color: week.isDeload
+              ? Colors.amber.withOpacity(0.4)
+              : AppTheme.primaryColor.withOpacity(0.3),
+        ),
+      ),
+      child: Column(
+        crossAxisAlignment: CrossAxisAlignment.start,
+        children: [
+          Row(
+            children: [
+              if (week.isDeload) ...[
+                const Icon(
+                  Icons.battery_charging_full,
+                  size: 14,
+                  color: Colors.amber,
+                ),
+                const SizedBox(width: 4),
+                const Text(
+                  'DELOAD  ',
+                  style: TextStyle(
+                    fontSize: 11,
+                    color: Colors.amber,
+                    fontWeight: FontWeight.bold,
+                    letterSpacing: 0.6,
+                  ),
+                ),
+              ],
+              Text(
+                'Target: $displaySets × $repRange',
+                style: const TextStyle(
+                  fontSize: 13,
+                  color: AppTheme.textPrimary,
+                  fontWeight: FontWeight.w600,
+                ),
+              ),
+            ],
+          ),
+          const SizedBox(height: 6),
+          Wrap(
+            spacing: AppSpacing.md,
+            runSpacing: 4,
+            children: [
+              _programChip(
+                icon: Icons.timer_outlined,
+                label: '${slot.restSeconds}s rest',
+                color: AppTheme.textSecondary,
+              ),
+              if (slot.tempo != null)
+                _programChip(icon: Icons.speed, label: 'Tempo ${slot.tempo}', color: AppTheme.secondaryColor),
+              if (slot.weightPercentage != null)
+                _programChip(
+                  icon: Icons.fitness_center,
+                  label: week.isDeload
+                      ? '${(slot.weightPercentage! * week.deloadIntensityFactor).toStringAsFixed(0)}% 1RM'
+                      : '${slot.weightPercentage!.toStringAsFixed(0)}% 1RM',
+                  color: AppTheme.primaryColor,
+                ),
+              if (slot.supersetGroupId != null)
+                _programChip(icon: Icons.link, label: 'Superset', color: AppTheme.secondaryColor),
+            ],
+          ),
+          if (slot.notes != null) ...[
+            const SizedBox(height: 4),
+            Text(
+              slot.notes!,
+              style: const TextStyle(
+                fontSize: 11,
+                color: AppTheme.textMuted,
+                fontStyle: FontStyle.italic,
+              ),
+            ),
+          ],
+        ],
+      ),
+    );
+  }
+
+  Widget _programChip({
+    required IconData icon,
+    required String label,
+    required Color color,
+  }) {
+    return Row(
+      mainAxisSize: MainAxisSize.min,
+      children: [
+        Icon(icon, size: 11, color: color),
+        const SizedBox(width: 3),
+        Text(label, style: TextStyle(fontSize: 11, color: color)),
+      ],
+    );
+  }
+
   // ==================== Rest Timer View ====================
 
   Widget _buildRestTimerView() {
@@ -1027,6 +1225,9 @@ class _WorkoutFlowScreenState extends State<WorkoutFlowScreen> {
 
   void _completeSet() {
     final provider = context.read<WorkoutProvider>();
+    final currentIdx = provider.currentExerciseIndex;
+    final currentSlot = _slotForIndex(currentIdx);
+    final nextSlot = _slotForIndex(currentIdx + 1);
 
     final set = WorkoutSet(
       weight: _currentWeight,
@@ -1038,6 +1239,11 @@ class _WorkoutFlowScreenState extends State<WorkoutFlowScreen> {
     provider.addSet(set);
     HapticFeedback.heavyImpact();
 
+    // Update rest time from current slot
+    if (currentSlot != null) {
+      _restSeconds = currentSlot.restSeconds;
+    }
+
     // Reset dropset state and dispose controllers to prevent memory leaks
     setState(() {
       _isDropset = false;
@@ -1053,8 +1259,34 @@ class _WorkoutFlowScreenState extends State<WorkoutFlowScreen> {
       _drops.clear();
     });
 
-    // Start rest timer
-    _startRestTimer();
+    // Superset auto-advance: if next exercise is in the same superset group
+    // AND the next slot still needs more sets, advance immediately.
+    final isSupersetPair = currentSlot?.supersetGroupId != null &&
+        nextSlot?.supersetGroupId == currentSlot?.supersetGroupId;
+
+    if (isSupersetPair &&
+        _slotNeedsMoreSets(index: currentIdx + 1, provider: provider)) {
+      provider.nextExercise();
+      _loadLastSessionData();
+      // Apply the next slot's rest time so the subsequent rest is correct
+      final newSlot = _slotForIndex(provider.currentExerciseIndex);
+      if (newSlot != null) setState(() => _restSeconds = newSlot.restSeconds);
+    } else {
+      // Detect if we just finished the last exercise in a superset group.
+      // If the group still needs more sets, schedule a return after rest.
+      final groupId = currentSlot?.supersetGroupId;
+      if (groupId != null) {
+        final groupStart = _supersetGroupStart(currentIdx, groupId);
+        if (_supersetNeedsMoreSets(
+          startIdx: groupStart,
+          endIdx: currentIdx,
+          provider: provider,
+        )) {
+          _supersetReturnIndex = groupStart;
+        }
+      }
+      _startRestTimer();
+    }
   }
 
   void _startRestTimer() {
@@ -1074,17 +1306,29 @@ class _WorkoutFlowScreenState extends State<WorkoutFlowScreen> {
 
   void _skipRest() {
     _restTimer?.cancel();
+    final returnIdx = _supersetReturnIndex;
     setState(() {
       _isResting = false;
       _remainingSeconds = 0;
+      _supersetReturnIndex = null;
     });
+
+    // If in a superset cycle, auto-return to the first exercise in the group
+    if (returnIdx != null) {
+      final provider = context.read<WorkoutProvider>();
+      provider.goToExercise(returnIdx);
+      _loadLastSessionData();
+      final slot = _slotForIndex(returnIdx);
+      if (slot != null) setState(() => _restSeconds = slot.restSeconds);
+    }
+
     HapticFeedback.lightImpact();
   }
 
   void _adjustRestTime(int seconds) {
     setState(() {
-      _remainingSeconds = (_remainingSeconds + seconds).clamp(0, 300);
-      _restSeconds = (_restSeconds + seconds).clamp(30, 300);
+      _remainingSeconds = (_remainingSeconds + seconds).clamp(0, 600).toInt();
+      _restSeconds = (_restSeconds + seconds).clamp(30, 600).toInt();
     });
     HapticFeedback.selectionClick();
   }
diff --git a/workout-logger/lib/services/interfaces/storage_service_interface.dart b/workout-logger/lib/services/interfaces/storage_service_interface.dart
index c8eb6fc..7ad6e1e 100644
--- a/workout-logger/lib/services/interfaces/storage_service_interface.dart
+++ b/workout-logger/lib/services/interfaces/storage_service_interface.dart
@@ -60,6 +60,13 @@ abstract class IStorageService {
   Future<void> saveSetting(String key, String value);
   Future<String?> getSetting(String key);
 
+  // ==================== TRAINING PROGRAMS ====================
+
+  Future<void> saveTrainingProgram(TrainingProgram program);
+  Future<List<TrainingProgram>> getAllTrainingPrograms();
+  Future<TrainingProgram?> getTrainingProgram(String id);
+  Future<void> deleteTrainingProgram(String id);
+
   // ==================== EXPORT / IMPORT ====================
 
   Future<String> exportAllData();
diff --git a/workout-logger/lib/services/managers/managers.dart b/workout-logger/lib/services/managers/managers.dart
index ebf68c3..749c0d9 100644
--- a/workout-logger/lib/services/managers/managers.dart
+++ b/workout-logger/lib/services/managers/managers.dart
@@ -15,3 +15,4 @@ export 'routine_manager.dart';
 export 'exercise_manager.dart';
 export 'target_manager.dart';
 export 'analytics_manager.dart';
+export 'program_manager.dart';
diff --git a/workout-logger/lib/services/managers/program_manager.dart b/workout-logger/lib/services/managers/program_manager.dart
new file mode 100644
index 0000000..95cc8ce
--- /dev/null
+++ b/workout-logger/lib/services/managers/program_manager.dart
@@ -0,0 +1,106 @@
+// Program Manager — SRP-focused manager for Training Programs
+//
+// Handles: loading, saving, deleting, importing, and exporting
+// TrainingProgram entities. Follows the same manager pattern used
+// by RoutineManager, TargetManager, etc.
+
+import 'dart:convert';
+import 'package:flutter/foundation.dart';
+import 'package:uuid/uuid.dart';
+import '../../models/models.dart';
+import '../interfaces/storage_service_interface.dart';
+
+class ProgramManager extends ChangeNotifier {
+  final IStorageService _storage;
+  final Uuid _uuid = const Uuid();
+
+  List<TrainingProgram> _programs = [];
+
+  List<TrainingProgram> get programs => List.unmodifiable(_programs);
+
+  ProgramManager(this._storage);
+
+  // ==================== LOAD ====================
+
+  Future<void> loadPrograms() async {
+    _programs = await _storage.getAllTrainingPrograms();
+    notifyListeners();
+  }
+
+  // ==================== CRUD ====================
+
+  Future<void> saveProgram(TrainingProgram program) async {
+    await _storage.saveTrainingProgram(program);
+    final idx = _programs.indexWhere((p) => p.id == program.id);
+    if (idx >= 0) {
+      _programs[idx] = program;
+    } else {
+      _programs.insert(0, program);
+    }
+    notifyListeners();
+  }
+
+  Future<TrainingProgram> createProgram({
+    required String name,
+    String? description,
+    String? author,
+    required int totalWeeks,
+    List<TrainingPhase>? phases,
+    List<ProgramWeek>? weeks,
+  }) async {
+    final program = TrainingProgram(
+      id: _uuid.v4(),
+      name: name,
+      description: description,
+      author: author,
+      totalWeeks: totalWeeks,
+      phases: phases ?? [],
+      weeks: weeks ?? [],
+    );
+    await saveProgram(program);
+    return program;
+  }
+
+  Future<void> deleteProgram(String id) async {
+    await _storage.deleteTrainingProgram(id);
+    _programs.removeWhere((p) => p.id == id);
+    notifyListeners();
+  }
+
+  // ==================== IMPORT / EXPORT ====================
+
+  /// Import a program from a raw JSON string.
+  ///
+  /// The JSON must match the [TrainingProgram.toJson] schema.
+  /// A new UUID is assigned so imports never conflict with existing IDs.
+  /// Throws a [FormatException] if the JSON is malformed or missing required fields.
+  Future<TrainingProgram> importFromJson(String jsonString) async {
+    final Map<String, dynamic> raw =
+        jsonDecode(jsonString) as Map<String, dynamic>;
+
+    // Assign a new local ID and mark as imported
+    raw['id'] = _uuid.v4();
+    raw['isImported'] = true;
+    raw['createdAt'] = DateTime.now().toIso8601String();
+
+    final program = TrainingProgram.fromJson(raw);
+    await saveProgram(program);
+    return program;
+  }
+
+  /// Export a program as a pretty-printed JSON string.
+  String exportToJson(TrainingProgram program) {
+    const encoder = JsonEncoder.withIndent('  ');
+    return encoder.convert(program.toJson());
+  }
+
+  // ==================== HELPERS ====================
+
+  TrainingProgram? getProgramById(String id) {
+    try {
+      return _programs.firstWhere((p) => p.id == id);
+    } catch (_) {
+      return null;
+    }
+  }
+}
diff --git a/workout-logger/lib/services/storage_service.dart b/workout-logger/lib/services/storage_service.dart
index 18ffa74..25cc76c 100644
--- a/workout-logger/lib/services/storage_service.dart
+++ b/workout-logger/lib/services/storage_service.dart
@@ -23,6 +23,7 @@ class StorageService implements IStorageService {
   static const String _muscleGroupsBox = 'muscle_groups';
   static const String _customExercisesBox = 'custom_exercises';
   static const String _settingsBox = 'settings';
+  static const String _trainingProgramsBox = 'training_programs';
 
   late Box<String> _sessionsBox;
   late Box<String> _routinesBoxInstance;
@@ -30,6 +31,7 @@ class StorageService implements IStorageService {
   late Box<String> _muscleGroupsBoxInstance;
   late Box<String> _customExercisesBoxInstance;
   late Box<String> _settingsBoxInstance;
+  late Box<String> _trainingProgramsBoxInstance;
 
   String _appVersion = const String.fromEnvironment(
     'APP_VERSION',
@@ -63,6 +65,9 @@ class StorageService implements IStorageService {
       _customExercisesBox,
     );
     _settingsBoxInstance = await Hive.openBox<String>(_settingsBox);
+    _trainingProgramsBoxInstance = await Hive.openBox<String>(
+      _trainingProgramsBox,
+    );
 
     // Initialize default muscle groups if empty
     if (_muscleGroupsBoxInstance.isEmpty) {
@@ -443,6 +448,38 @@ class StorageService implements IStorageService {
     }
   }
 
+  // ==================== TRAINING PROGRAMS ====================
+
+  @override
+  Future<void> saveTrainingProgram(TrainingProgram program) async {
+    await _trainingProgramsBoxInstance.put(
+      program.id,
+      jsonEncode(program.toJson()),
+    );
+  }
+
+  @override
+  Future<List<TrainingProgram>> getAllTrainingPrograms() async {
+    final programs = <TrainingProgram>[];
+    for (final json in _trainingProgramsBoxInstance.values) {
+      programs.add(TrainingProgram.fromJson(jsonDecode(json)));
+    }
+    programs.sort((a, b) => b.createdAt.compareTo(a.createdAt));
+    return programs;
+  }
+
+  @override
+  Future<TrainingProgram?> getTrainingProgram(String id) async {
+    final json = _trainingProgramsBoxInstance.get(id);
+    if (json == null) return null;
+    return TrainingProgram.fromJson(jsonDecode(json));
+  }
+
+  @override
+  Future<void> deleteTrainingProgram(String id) async {
+    await _trainingProgramsBoxInstance.delete(id);
+  }
+
   // ==================== STATS ====================
 
   @override
diff --git a/workout-logger/lib/services/workout_provider.dart b/workout-logger/lib/services/workout_provider.dart
index 2f970ff..86d3cba 100644
--- a/workout-logger/lib/services/workout_provider.dart
+++ b/workout-logger/lib/services/workout_provider.dart
@@ -8,6 +8,7 @@
 // - ExerciseManager: Exercise library
 // - TargetManager: Goals and targets
 // - AnalyticsManager: Statistics and recommendations
+// - ProgramManager: Training programs (multi-week plans)
 //
 // Following Dependency Inversion Principle: this class now depends on
 // abstractions (IStorageService, IMLService) rather than concrete implementations.
@@ -20,6 +21,7 @@ import 'interfaces/storage_service_interface.dart';
 import 'interfaces/ml_service_interface.dart';
 import 'ml_service.dart';
 import 'strategies/target_calculator.dart';
+import 'managers/program_manager.dart';
 
 class WorkoutProvider extends ChangeNotifier {
   final IStorageService _storage;
@@ -35,6 +37,8 @@ class WorkoutProvider extends ChangeNotifier {
   final Map<String, GrowthModel> _growthModels =
       {}; // exerciseId -> GrowthModel
 
+  final ProgramManager programManager;
+
   // Active workout state
   WorkoutSession? _activeSession;
   Routine? _activeRoutine;
@@ -59,9 +63,13 @@ class WorkoutProvider extends ChangeNotifier {
   /// Create WorkoutProvider with dependency injection.
   ///
   /// Following Dependency Inversion Principle: accepts abstractions
-  /// rather than concrete implementations.
-  WorkoutProvider(this._storage, {IMLService? mlService})
-    : _mlService = mlService ?? MLService();
+  /// rather than concrete implementations. [programManager] defaults to a
+  /// new ProgramManager backed by the same storage if not provided.
+  WorkoutProvider(
+    this._storage, {
+    IMLService? mlService,
+    required this.programManager,
+  }) : _mlService = mlService ?? MLService();
 
   // ==================== INITIALIZATION ====================
 
@@ -77,6 +85,7 @@ class WorkoutProvider extends ChangeNotifier {
     _targets = await _storage.getAllTargets();
     _muscleGroups = await _storage.getAllMuscleGroups();
     _allExercises = await _storage.getAllExercises();
+    await programManager.loadPrograms();
     notifyListeners();
   }
 
@@ -338,6 +347,14 @@ class WorkoutProvider extends ChangeNotifier {
     return false;
   }
 
+  /// Jump directly to an exercise by index
+  void goToExercise(int index) {
+    if (index >= 0 && index < _currentExerciseLogs.length) {
+      _currentExerciseIndex = index;
+      notifyListeners();
+    }
+  }
+
   /// Finish workout and save
   Future<WorkoutSession> finishWorkout({String? notes}) async {
     final duration = _workoutStartTime != null
diff --git a/workout-logger/pubspec.yaml b/workout-logger/pubspec.yaml
index 4566efd..a9501de 100644
--- a/workout-logger/pubspec.yaml
+++ b/workout-logger/pubspec.yaml
@@ -20,6 +20,7 @@ version: 1.0.12+13
 
 environment:
   sdk: ^3.9.2
+  flutter: 3.41.5
 
 # Dependencies specify other packages that your package needs in order to work.
 # To automatically upgrade your package dependencies to the latest versions
diff --git a/workout-logger/test/add_custom_exercise_screen_test.dart b/workout-logger/test/add_custom_exercise_screen_test.dart
index 777cf51..c4e260e 100644
--- a/workout-logger/test/add_custom_exercise_screen_test.dart
+++ b/workout-logger/test/add_custom_exercise_screen_test.dart
@@ -5,6 +5,7 @@ import 'package:flutter_test/flutter_test.dart';
 import 'package:provider/provider.dart';
 import 'package:repforge/screens/add_custom_exercise_screen.dart';
 import 'package:repforge/services/workout_provider.dart';
+import 'package:repforge/services/managers/program_manager.dart';
 import 'test_utils/mock_storage_service.dart';
 
 Widget createTestWidget({
@@ -24,7 +25,7 @@ void main() {
 
     setUp(() async {
       mockStorage = MockStorageService();
-      provider = WorkoutProvider(mockStorage);
+      provider = WorkoutProvider(mockStorage, programManager: ProgramManager(mockStorage));
       await provider.init();
     });
 
@@ -39,6 +40,8 @@ void main() {
 
       // Act - Try to save without entering a name
       // First select a muscle group (required)
+      await tester.ensureVisible(find.text('Chest'));
+      await tester.pumpAndSettle();
       await tester.tap(find.text('Chest'));
       await tester.pump();
 
@@ -63,6 +66,8 @@ void main() {
 
         // Act - Enter a short name
         await tester.enterText(find.byType(TextFormField), 'Ab');
+        await tester.ensureVisible(find.text('Chest'));
+        await tester.pumpAndSettle();
         await tester.tap(find.text('Chest'));
         await tester.pump();
 
@@ -112,6 +117,8 @@ void main() {
       await tester.pump();
 
       // Select a muscle group
+      await tester.ensureVisible(find.text('Shoulders'));
+      await tester.pumpAndSettle();
       await tester.tap(find.text('Shoulders'));
       await tester.pump();
 
diff --git a/workout-logger/test/exercise_library_screen_test.dart b/workout-logger/test/exercise_library_screen_test.dart
index 52c1436..3eb9da7 100644
--- a/workout-logger/test/exercise_library_screen_test.dart
+++ b/workout-logger/test/exercise_library_screen_test.dart
@@ -5,6 +5,7 @@ import 'package:flutter_test/flutter_test.dart';
 import 'package:provider/provider.dart';
 import 'package:repforge/screens/exercise_library_screen.dart';
 import 'package:repforge/services/workout_provider.dart';
+import 'package:repforge/services/managers/program_manager.dart';
 import 'test_utils/mock_storage_service.dart';
 
 Widget createTestWidget({
@@ -24,7 +25,7 @@ void main() {
 
     setUp(() async {
       mockStorage = MockStorageService();
-      provider = WorkoutProvider(mockStorage);
+      provider = WorkoutProvider(mockStorage, programManager: ProgramManager(mockStorage));
       await provider.init();
     });
 
@@ -125,12 +126,12 @@ void main() {
     testWidgets('should filter exercises by search query', (tester) async {
       // Arrange - Add custom exercises
       await provider.addCustomExercise(
-        name: 'Bicep Curl',
+        name: 'Unique Bicep Curl',
         category: 'isolation',
         primaryMuscleGroupId: 'biceps',
       );
       await provider.addCustomExercise(
-        name: 'Tricep Pushdown',
+        name: 'Unique Tricep Pushdown',
         category: 'isolation',
         primaryMuscleGroupId: 'triceps',
       );
@@ -144,12 +145,12 @@ void main() {
       await tester.pumpAndSettle();
 
       // Act - Enter search query
-      await tester.enterText(find.byType(TextField), 'Bicep');
+      await tester.enterText(find.byType(TextField), 'Unique Bicep');
       await tester.pumpAndSettle();
 
       // Assert - Should only show matching exercise
-      expect(find.text('Bicep Curl'), findsOneWidget);
-      expect(find.text('Tricep Pushdown'), findsNothing);
+      expect(find.text('Unique Bicep Curl'), findsOneWidget);
+      expect(find.text('Unique Tricep Pushdown'), findsNothing);
     });
 
     testWidgets('should show muscle group filter chips', (tester) async {
@@ -193,7 +194,7 @@ void main() {
 
     setUp(() async {
       mockStorage = MockStorageService();
-      provider = WorkoutProvider(mockStorage);
+      provider = WorkoutProvider(mockStorage, programManager: ProgramManager(mockStorage));
       await provider.init();
 
       // Add a custom exercise for delete tests
diff --git a/workout-logger/test/program_manager_test.dart b/workout-logger/test/program_manager_test.dart
new file mode 100644
index 0000000..ef3586d
--- /dev/null
+++ b/workout-logger/test/program_manager_test.dart
@@ -0,0 +1,255 @@
+// Unit Tests for ProgramManager
+//
+// Tests: CRUD operations, import/export, UUID reassignment, FormatException propagation.
+
+import 'dart:convert';
+import 'package:flutter_test/flutter_test.dart';
+import 'package:repforge/models/models.dart';
+import 'package:repforge/services/managers/program_manager.dart';
+import 'test_utils/mock_storage_service.dart';
+
+void main() {
+  group('ProgramManager', () {
+    late MockStorageService mockStorage;
+    late ProgramManager manager;
+
+    setUp(() async {
+      mockStorage = MockStorageService();
+      manager = ProgramManager(mockStorage);
+    });
+
+    TrainingProgram sampleProgram({
+      String id = 'test-id',
+      String name = 'Test Program',
+      bool isImported = false,
+    }) {
+      return TrainingProgram(
+        id: id,
+        name: name,
+        description: 'A test program',
+        author: 'Tester',
+        totalWeeks: 4,
+        phases: [
+          TrainingPhase(
+            id: 'phase-1',
+            name: 'Foundation',
+            startWeek: 1,
+            endWeek: 4,
+          ),
+        ],
+        weeks: [
+          ProgramWeek(
+            weekNumber: 1,
+            days: [
+              ProgramDay(
+                id: 'day-1',
+                name: 'Push',
+                exercises: [
+                  ProgramExerciseSlot(
+                    exerciseId: 'bench_press',
+                    sets: 3,
+                    minReps: 8,
+                    maxReps: 12,
+                    restSeconds: 90,
+                  ),
+                ],
+              ),
+            ],
+          ),
+        ],
+        isImported: isImported,
+      );
+    }
+
+    // ==================== CRUD ====================
+
+    group('saveProgram', () {
+      test('should save a new program', () async {
+        final program = sampleProgram();
+        await manager.saveProgram(program);
+
+        expect(manager.programs.length, 1);
+        expect(manager.programs.first.name, 'Test Program');
+      });
+
+      test('should update an existing program (upsert)', () async {
+        final program = sampleProgram();
+        await manager.saveProgram(program);
+
+        final updated = program.copyWith(name: 'Updated Name');
+        await manager.saveProgram(updated);
+
+        expect(manager.programs.length, 1);
+        expect(manager.programs.first.name, 'Updated Name');
+      });
+
+      test('should persist to storage', () async {
+        final program = sampleProgram();
+        await manager.saveProgram(program);
+
+        final storedPrograms = await mockStorage.getAllTrainingPrograms();
+        expect(storedPrograms.length, 1);
+        expect(storedPrograms.first.id, program.id);
+      });
+    });
+
+    group('deleteProgram', () {
+      test('should remove program from in-memory list', () async {
+        final program = sampleProgram();
+        await manager.saveProgram(program);
+
+        await manager.deleteProgram(program.id);
+
+        expect(manager.programs, isEmpty);
+      });
+
+      test('should remove program from storage', () async {
+        final program = sampleProgram();
+        await manager.saveProgram(program);
+
+        await manager.deleteProgram(program.id);
+
+        final storedPrograms = await mockStorage.getAllTrainingPrograms();
+        expect(storedPrograms, isEmpty);
+      });
+    });
+
+    group('loadPrograms', () {
+      test('should populate from storage', () async {
+        // Pre-populate storage
+        final program = sampleProgram();
+        await mockStorage.saveTrainingProgram(program);
+
+        await manager.loadPrograms();
+
+        expect(manager.programs.length, 1);
+        expect(manager.programs.first.name, 'Test Program');
+      });
+    });
+
+    group('getProgramById', () {
+      test('should return program when found', () async {
+        final program = sampleProgram(id: 'find-me');
+        await manager.saveProgram(program);
+
+        final found = manager.getProgramById('find-me');
+        expect(found, isNotNull);
+        expect(found!.id, 'find-me');
+      });
+
+      test('should return null when not found', () {
+        final found = manager.getProgramById('nonexistent');
+        expect(found, isNull);
+      });
+    });
+
+    // ==================== IMPORT / EXPORT ====================
+
+    group('importFromJson', () {
+      test('should assign a new UUID on import', () async {
+        final original = sampleProgram(id: 'original-id');
+        final json = const JsonEncoder.withIndent('  ').convert(
+          original.toJson(),
+        );
+
+        final imported = await manager.importFromJson(json);
+
+        expect(imported.id, isNot(equals('original-id')));
+      });
+
+      test('should mark isImported = true', () async {
+        final original = sampleProgram(isImported: false);
+        final json = jsonEncode(original.toJson());
+
+        final imported = await manager.importFromJson(json);
+
+        expect(imported.isImported, isTrue);
+      });
+
+      test('should set a new createdAt timestamp', () async {
+        final original = sampleProgram();
+        final originalCreatedAt = original.createdAt;
+        final json = jsonEncode(original.toJson());
+
+        // Small delay to ensure different timestamp
+        await Future.delayed(const Duration(milliseconds: 10));
+        final imported = await manager.importFromJson(json);
+
+        // The imported createdAt should be >= the original
+        expect(
+          imported.createdAt.millisecondsSinceEpoch,
+          greaterThanOrEqualTo(originalCreatedAt.millisecondsSinceEpoch),
+        );
+      });
+
+      test('should persist the imported program', () async {
+        final original = sampleProgram();
+        final json = jsonEncode(original.toJson());
+
+        await manager.importFromJson(json);
+
+        expect(manager.programs.length, 1);
+        final storedPrograms = await mockStorage.getAllTrainingPrograms();
+        expect(storedPrograms.length, 1);
+      });
+
+      test('should throw FormatException on malformed JSON', () async {
+        expect(
+          () => manager.importFromJson('not valid json'),
+          throwsA(isA<FormatException>()),
+        );
+      });
+
+      test('should throw on missing required fields', () async {
+        const incompleteJson = '{"id": "x"}';
+        expect(
+          () => manager.importFromJson(incompleteJson),
+          throwsA(isA<Error>()),
+        );
+      });
+    });
+
+    group('exportToJson', () {
+      test('should produce valid JSON', () {
+        final program = sampleProgram();
+        final json = manager.exportToJson(program);
+
+        // Should not throw
+        final decoded = jsonDecode(json) as Map<String, dynamic>;
+        expect(decoded['name'], 'Test Program');
+      });
+
+      test('export → import round-trip preserves data', () async {
+        final original = sampleProgram();
+        final json = manager.exportToJson(original);
+
+        final imported = await manager.importFromJson(json);
+
+        // Core data should match (id, isImported, createdAt are intentionally different)
+        expect(imported.name, original.name);
+        expect(imported.description, original.description);
+        expect(imported.author, original.author);
+        expect(imported.totalWeeks, original.totalWeeks);
+        expect(imported.phases.length, original.phases.length);
+        expect(imported.weeks.length, original.weeks.length);
+        expect(
+          imported.weeks.first.days.first.exercises.first.exerciseId,
+          original.weeks.first.days.first.exercises.first.exerciseId,
+        );
+      });
+    });
+
+    group('createProgram', () {
+      test('should create and save a new program', () async {
+        final program = await manager.createProgram(
+          name: 'Created Program',
+          totalWeeks: 6,
+        );
+
+        expect(program.name, 'Created Program');
+        expect(program.totalWeeks, 6);
+        expect(manager.programs.length, 1);
+      });
+    });
+  });
+}
diff --git a/workout-logger/test/test_utils/mock_storage_service.dart b/workout-logger/test/test_utils/mock_storage_service.dart
index ac09b6b..a422ba5 100644
--- a/workout-logger/test/test_utils/mock_storage_service.dart
+++ b/workout-logger/test/test_utils/mock_storage_service.dart
@@ -19,6 +19,7 @@ class MockStorageService implements IStorageService {
   final List<Target> _targets = [];
   final List<MuscleGroup> _muscleGroups = [];
   final Map<String, String> _settings = {};
+  final List<TrainingProgram> _trainingPrograms = [];
 
   bool saveCustomExerciseCalled = false;
   Exercise? lastSavedExercise;
@@ -225,6 +226,34 @@ class MockStorageService implements IStorageService {
   @override
   Future<String?> getSetting(String key) async => _settings[key];
 
+  @override
+  Future<void> saveTrainingProgram(TrainingProgram program) async {
+    final index = _trainingPrograms.indexWhere((p) => p.id == program.id);
+    if (index >= 0) {
+      _trainingPrograms[index] = program;
+    } else {
+      _trainingPrograms.add(program);
+    }
+  }
+
+  @override
+  Future<List<TrainingProgram>> getAllTrainingPrograms() async =>
+      List.from(_trainingPrograms);
+
+  @override
+  Future<TrainingProgram?> getTrainingProgram(String id) async {
+    try {
+      return _trainingPrograms.firstWhere((p) => p.id == id);
+    } catch (_) {
+      return null;
+    }
+  }
+
+  @override
+  Future<void> deleteTrainingProgram(String id) async {
+    _trainingPrograms.removeWhere((p) => p.id == id);
+  }
+
   @override
   Future<String> exportAllData() async => '{}';
 
diff --git a/workout-logger/test/workout_provider_test.dart b/workout-logger/test/workout_provider_test.dart
index 8bac463..1171d28 100644
--- a/workout-logger/test/workout_provider_test.dart
+++ b/workout-logger/test/workout_provider_test.dart
@@ -2,6 +2,7 @@
 
 import 'package:flutter_test/flutter_test.dart';
 import 'package:repforge/services/workout_provider.dart';
+import 'package:repforge/services/managers/program_manager.dart';
 import 'test_utils/mock_storage_service.dart';
 
 void main() {
@@ -11,7 +12,7 @@ void main() {
 
     setUp(() async {
       mockStorage = MockStorageService();
-      provider = WorkoutProvider(mockStorage);
+      provider = WorkoutProvider(mockStorage, programManager: ProgramManager(mockStorage));
       await provider.init();
     });