(* Authored routines. HD1 supplies one, the Ideal Routine, which this module
   reproduces exactly: its supersets as pre-exhaust pairs, its own "or" lists as
   permitted substitutes, the 6-10 band on every exercise. This is doctrine
   content. It stays apart from the plan types in [Prescription] that build
   it. *)

open Prescription
open Exercise

let exercise key =
  match Exercise.find key with
  | Some exercise -> exercise
  | None -> invalid_arg "Ideal Routine references an absent catalog key"

let dumbbell_flyes =
  exercise { equipment = Dumbbell; movement = Fly; variation = Standard }

let cable_crossovers =
  exercise { equipment = Cable; movement = Crossover; variation = Standard }

let pec_deck =
  exercise { equipment = Machine; movement = Pec_deck; variation = Standard }

let incline_presses =
  exercise { equipment = Unspecified; movement = Press; variation = Incline }

let laterals =
  exercise
    { equipment = Unspecified; movement = Lateral_raise; variation = Standard }

let bent_over_laterals =
  exercise
    { equipment = Dumbbell; movement = Lateral_raise; variation = Bent_over }

let reverse_pec_deck =
  exercise { equipment = Machine; movement = Pec_deck; variation = Rear_delt }

let lying_french_presses =
  exercise
    { equipment = Unspecified; movement = French_press; variation = Lying }

let pressdowns =
  exercise { equipment = Cable; movement = Pressdown; variation = Standard }

let triceps_machine =
  exercise { equipment = Machine; movement = Press; variation = Triceps }

let dips =
  exercise { equipment = Bodyweight; movement = Dip; variation = Standard }

let pullovers =
  exercise
    { equipment = Unspecified; movement = Pullover; variation = Standard }

let straight_arm_pulldowns =
  exercise { equipment = Cable; movement = Pulldown; variation = Straight_arm }

let close_grip_pulldowns =
  exercise
    { equipment = Cable; movement = Pulldown; variation = Close_grip_palms_up }

let bent_over_rows =
  exercise { equipment = Barbell; movement = Row; variation = Bent_over }

let shrugs =
  exercise { equipment = Unspecified; movement = Shrug; variation = Standard }

let hyperextensions =
  exercise
    { equipment = Bodyweight; movement = Hyperextension; variation = Standard }

let deadlifts =
  exercise { equipment = Barbell; movement = Deadlift; variation = Standard }

let curls =
  exercise { equipment = Barbell; movement = Curl; variation = Standard }

let preacher_curls =
  exercise { equipment = Barbell; movement = Curl; variation = Preacher }

let leg_extensions =
  exercise
    { equipment = Machine; movement = Leg_extension; variation = Standard }

let leg_presses =
  exercise { equipment = Machine; movement = Leg_press; variation = Standard }

let squats =
  exercise { equipment = Barbell; movement = Squat; variation = Standard }

let leg_curls =
  exercise { equipment = Machine; movement = Leg_curl; variation = Standard }

let calf_raises =
  exercise
    { equipment = Unspecified; movement = Calf_raise; variation = Standard }

let sit_ups =
  exercise { equipment = Bodyweight; movement = Sit_up; variation = Standard }

(* HD1's guideline window for every listed exercise. *)
let six_to_ten = Rep_range.make ~min:6 ~max:10

let prescribe ?(substitutes = []) delivery =
  Stimulus.make ~delivery ~rep_range:six_to_ten ~allowed_substitutes:substitutes

let single ?substitutes exercise =
  prescribe ?substitutes (Stimulus.Single exercise)

let pre_exhaust ?substitutes ~isolation ~compound () =
  prescribe ?substitutes (Stimulus.Pre_exhaust { isolation; compound })

let day ~name stimuli = Workout.make ~name ~stimuli

let ideal_day_one =
  day ~name:"Day 1"
    [
      pre_exhaust
        ~substitutes:[ cable_crossovers; pec_deck ]
        ~isolation:dumbbell_flyes ~compound:incline_presses ();
      single laterals;
      single ~substitutes:[ reverse_pec_deck ] bent_over_laterals;
      pre_exhaust
        ~substitutes:[ pressdowns; triceps_machine ]
        ~isolation:lying_french_presses ~compound:dips ();
    ]

let ideal_day_two =
  day ~name:"Day 2"
    [
      pre_exhaust ~substitutes:[ straight_arm_pulldowns ] ~isolation:pullovers
        ~compound:close_grip_pulldowns ();
      single bent_over_rows;
      single shrugs;
      single ~substitutes:[ deadlifts ] hyperextensions;
      single ~substitutes:[ preacher_curls ] curls;
    ]

let ideal_day_three =
  day ~name:"Day 3"
    [
      pre_exhaust ~substitutes:[ squats ] ~isolation:leg_extensions
        ~compound:leg_presses ();
      single leg_curls;
      single calf_raises;
      single sit_ups;
    ]

let ideal =
  Routine.make ~name:"Ideal Routine"
    ~workouts:[ ideal_day_one; ideal_day_two; ideal_day_three ]