Add library exercises mid-workout with plan defaults

Pick any exercise from the full library while a workout is running, not
just the ones in its split. The new exercise's plan is seeded from the
most recent log of that exercise, else the library's authored Defaults
line, else a plain 3x10. Adds a searchable two-section picker sheet and
a **Defaults:** bullet to all 47 library reference pages.

Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3

Exercise Library/Abdominal/info.md

@@ -7,6 +7,7 @@ supported.
 - **Type:** Machine-based trunk flexion
 - **Targets:** Rectus abdominis, deep core
 - **Prescription:** 4 × 10
+- **Defaults:** 4 × 10 weighted
 
 ## Setup
 

Exercise Library/Abductor/info.md

@@ -7,6 +7,7 @@ hips and glutes.
 - **Type:** Machine-based hip abduction
 - **Targets:** Gluteus medius, gluteus minimus, outer thighs
 - **Prescription:** 4 × 10
+- **Defaults:** 4 × 10 weighted
 
 ## Setup
 

Exercise Library/Adductor/info.md

@@ -7,6 +7,7 @@ inner thighs.
 - **Type:** Machine-based hip adduction
 - **Targets:** Adductors, inner thighs
 - **Prescription:** 4 × 10
+- **Defaults:** 4 × 10 weighted
 
 ## Setup
 

Exercise Library/Arm Curl/info.md

@@ -7,6 +7,7 @@ the pad so only the forearms move.
 - **Type:** Machine-based elbow flexion (isolation)
 - **Targets:** Biceps brachii, brachialis
 - **Prescription:** 4 × 10
+- **Defaults:** 4 × 10 weighted
 
 ## Setup
 

Exercise Library/Back Extension/info.md

@@ -7,6 +7,7 @@ the trunk back in line with the legs.
 - **Type:** Machine-based back extension (hip hinge)
 - **Targets:** Spinal erectors, glutes, hamstrings
 - **Prescription:** 3 × 10–15
+- **Defaults:** 3 × 10 weighted
 
 ## Setup
 

Exercise Library/Barbell Squat/info.md

@@ -7,6 +7,7 @@ heels, stand back up.
 - **Type:** Free-weight compound squat
 - **Targets:** Quadriceps, glutes, adductors, trunk
 - **Prescription:** 4 × 6–8
+- **Defaults:** 4 × 6 weighted
 
 ## Setup
 

Exercise Library/Bench Press/info.md

@@ -7,6 +7,7 @@ and press it back to straight arms.
 - **Type:** Free-weight horizontal press
 - **Targets:** Chest, front delts, triceps
 - **Prescription:** 4 × 6–8
+- **Defaults:** 4 × 6 weighted
 
 ## Setup
 

Exercise Library/Bird Dog/info.md

@@ -7,6 +7,7 @@ twist.
 - **Type:** Anti-rotation
 - **Targets:** Spinal erectors, glutes, deep core, shoulder stability
 - **Prescription:** Warm-up 8 per side; main circuit 3 × 8–10 per side, slow
+- **Defaults:** 3 × 8 bodyweight
 
 ## Setup
 

Exercise Library/Bodyweight Squat/info.md

@@ -7,6 +7,7 @@ sit down between the heels. The pattern every loaded squat is built on.
 - **Type:** Bodyweight squat
 - **Targets:** Quadriceps, glutes, mobility
 - **Prescription:** 3 × 15–20, or 10 slow reps as a warm-up
+- **Defaults:** 3 × 15 bodyweight
 
 ## Setup
 

Exercise Library/Calfs/info.md

@@ -7,6 +7,7 @@ a hard squeeze at the top.
 - **Type:** Machine-based calf raise
 - **Targets:** Soleus, gastrocnemius
 - **Prescription:** 4 × 10
+- **Defaults:** 4 × 10 weighted
 
 ## Setup
 

Exercise Library/Cat-Cow/info.md

@@ -6,6 +6,7 @@ Gentle spinal mobility drill that wakes up the whole trunk before core work.
 - **Type:** Spinal mobility
 - **Targets:** Thoracic and lumbar spine, deep core awareness
 - **Prescription:** 10 slow reps (one rep = cat + cow)
+- **Defaults:** 3 × 10 bodyweight
 
 ## Setup
 

Exercise Library/Chest Press/info.md

@@ -6,6 +6,7 @@ forward from the chest.
 - **Category:** Main circuit
 - **Type:** Machine-based horizontal press
 - **Targets:** Pectorals, anterior deltoids, triceps
+- **Defaults:** 4 × 10 weighted
 
 ## Setup
 

Exercise Library/Crunch/info.md

@@ -7,6 +7,7 @@ lower. Short range, all abs.
 - **Type:** Spinal flexion (upper)
 - **Targets:** Rectus abdominis
 - **Prescription:** 3 × 15–20, slow
+- **Defaults:** 3 × 15 bodyweight
 
 ## Setup
 

Exercise Library/Dead Bug/info.md

@@ -6,6 +6,7 @@ Anti-extension drill — the limbs move while the trunk stays perfectly still.
 - **Type:** Anti-extension
 - **Targets:** Deep core (transverse abdominis), hip flexor control
 - **Prescription:** 8 per side, slow and controlled
+- **Defaults:** 3 × 8 bodyweight
 
 ## Setup
 

Exercise Library/Deadlift/info.md

@@ -7,6 +7,7 @@ the hips through.
 - **Type:** Free-weight compound hinge
 - **Targets:** Glutes, hamstrings, spinal erectors, grip
 - **Prescription:** 4 × 6–8
+- **Defaults:** 4 × 6 weighted
 
 ## Setup
 

Exercise Library/Dip/info.md

@@ -7,6 +7,7 @@ elbow depth, then press back to straight arms.
 - **Type:** Bodyweight elbow extension (chest/triceps press)
 - **Targets:** Triceps, chest, front delts
 - **Prescription:** 3 × 6–12
+- **Defaults:** 3 × 6 bodyweight
 
 ## Setup
 

Exercise Library/Dumbbell Bench Press/info.md

@@ -7,6 +7,7 @@ the bar, one weight in each hand.
 - **Type:** Free-weight horizontal press (dumbbells)
 - **Targets:** Chest, front delts, triceps
 - **Prescription:** 3 × 8–12
+- **Defaults:** 3 × 8 weighted
 
 ## Setup
 

Exercise Library/Dumbbell Curl/info.md

@@ -7,6 +7,7 @@ dumbbells from a full hang to the shoulders.
 - **Type:** Free-weight elbow flexion (dumbbells)
 - **Targets:** Biceps, forearms
 - **Prescription:** 3 × 10–12
+- **Defaults:** 3 × 10 weighted
 
 ## Setup
 

Exercise Library/Dumbbell Fly/info.md

@@ -7,6 +7,7 @@ hugging arc, elbows softly fixed.
 - **Type:** Free-weight chest fly (dumbbells)
 - **Targets:** Chest, front delts
 - **Prescription:** 3 × 10–15, light and controlled
+- **Defaults:** 3 × 10 weighted
 
 ## Setup
 

Exercise Library/Dumbbell Row/info.md

@@ -7,6 +7,7 @@ from a dead hang to the ribs.
 - **Type:** Free-weight horizontal pull (dumbbell)
 - **Targets:** Lats, mid-back, biceps
 - **Prescription:** 3 × 8–12 per side
+- **Defaults:** 3 × 8 weighted
 
 ## Setup
 

Exercise Library/Dumbbell Shoulder Press/info.md

@@ -7,6 +7,7 @@ press from the shoulders to lockout overhead.
 - **Type:** Free-weight vertical press (dumbbells)
 - **Targets:** Shoulders, triceps, upper chest
 - **Prescription:** 3 × 8–12
+- **Defaults:** 3 × 8 weighted
 
 ## Setup
 

Exercise Library/Face Pull/info.md

@@ -7,6 +7,7 @@ the nose. Small weight, big shoulders-health payoff.
 - **Type:** Machine-based cable pull (rear delts)
 - **Targets:** Rear delts, mid-back, rotator cuff
 - **Prescription:** 3 × 12–15, light
+- **Defaults:** 3 × 12 weighted
 
 ## Setup
 

Exercise Library/Glute Bridge/info.md

@@ -7,6 +7,7 @@ body is a straight line from shoulders to knees.
 - **Type:** Hip extension (floor)
 - **Targets:** Glutes, hamstrings
 - **Prescription:** 3 × 12–15, squeeze at the top
+- **Defaults:** 3 × 12 bodyweight
 
 ## Setup
 

Exercise Library/Goblet Squat/info.md

@@ -7,6 +7,7 @@ between the heels. The friendliest way to load a squat.
 - **Type:** Free-weight squat (dumbbell)
 - **Targets:** Quadriceps, glutes, trunk
 - **Prescription:** 3 × 10–12
+- **Defaults:** 3 × 10 weighted
 
 ## Setup
 

Exercise Library/Hip Thrust/info.md

@@ -7,6 +7,7 @@ drive the hips up to a straight line.
 - **Type:** Free-weight hip extension
 - **Targets:** Glutes, hamstrings
 - **Prescription:** 4 × 8–10
+- **Defaults:** 4 × 8 weighted
 
 ## Setup
 

Exercise Library/Hollow Body Hold/info.md

@@ -6,6 +6,7 @@ The gold standard for deep core tension — a shallow, rigid banana shape.
 - **Type:** Anti-extension (isometric hold)
 - **Targets:** Rectus abdominis, deep core, hip flexors
 - **Prescription:** 3 × 20–40 s holds
+- **Defaults:** 3 × 20 s
 
 ## Setup
 

Exercise Library/Incline Bench Press/info.md

@@ -7,6 +7,7 @@ chest.
 - **Type:** Free-weight incline press
 - **Targets:** Upper chest, front delts, triceps
 - **Prescription:** 3 × 8–10
+- **Defaults:** 3 × 8 weighted
 
 ## Setup
 

Exercise Library/Lat Pull Down/info.md

@@ -7,6 +7,7 @@ down from overhead.
 - **Type:** Machine-based vertical pull
 - **Targets:** Latissimus dorsi, mid-back, rear delts, biceps
 - **Prescription:** 4 × 10
+- **Defaults:** 4 × 10 weighted
 
 ## Setup
 

Exercise Library/Lateral Raise/info.md

@@ -7,6 +7,7 @@ the arms are level with the shoulders.
 - **Type:** Free-weight lateral raise (dumbbells)
 - **Targets:** Side delts
 - **Prescription:** 3 × 12–15, light
+- **Defaults:** 3 × 12 weighted
 
 ## Setup
 

Exercise Library/Leg Curl/info.md

@@ -7,6 +7,7 @@ the thighs in place.
 - **Type:** Machine-based isolation (knee flexion)
 - **Targets:** Hamstrings (biceps femoris, semitendinosus, semimembranosus)
 - **Prescription:** 4 × 10
+- **Defaults:** 4 × 10 weighted
 
 ## Setup
 

Exercise Library/Leg Extension/info.md

@@ -7,6 +7,7 @@ stay pinned to the seat.
 - **Type:** Machine-based isolation (knee extension)
 - **Targets:** Quadriceps (rectus femoris, vastus lateralis/medialis)
 - **Prescription:** 4 × 10
+- **Defaults:** 4 × 10 weighted
 
 ## Setup
 

Exercise Library/Leg Press/info.md

@@ -7,6 +7,7 @@ supported.
 - **Type:** Machine-based compound push
 - **Targets:** Quadriceps, glutes, hamstrings
 - **Prescription:** 4 × 10
+- **Defaults:** 4 × 10 weighted
 
 ## Setup
 

Exercise Library/Leg Raises/info.md

@@ -6,6 +6,7 @@ Lower-ab builder — the slow lowering is the exercise.
 - **Type:** Anti-extension (dynamic)
 - **Targets:** Lower rectus abdominis, hip flexors, deep core
 - **Prescription:** 3 × 8–15 reps, slow negatives
+- **Defaults:** 3 × 8 bodyweight
 
 ## Setup
 

Exercise Library/Lunge/info.md

@@ -7,6 +7,7 @@ back up through the front heel. Bodyweight first, dumbbells in hand later.
 - **Type:** Split-stance squat (bodyweight or dumbbells)
 - **Targets:** Quadriceps, glutes, balance
 - **Prescription:** 3 × 8–10 per side
+- **Defaults:** 3 × 8 bodyweight
 
 ## Setup
 

Exercise Library/Pec Deck/info.md

@@ -7,6 +7,7 @@ the machine's fixed arc.
 - **Type:** Machine-based chest fly
 - **Targets:** Chest, front delts
 - **Prescription:** 4 × 10
+- **Defaults:** 4 × 10 weighted
 
 ## Setup
 

Exercise Library/Plank/info.md

@@ -6,6 +6,7 @@ The baseline anti-extension hold — a rigid line from head to heels.
 - **Type:** Anti-extension (isometric hold)
 - **Targets:** Rectus abdominis, deep core, glutes, shoulders
 - **Prescription:** 3 × 30–60 s holds
+- **Defaults:** 3 × 30 s
 
 ## Setup
 

Exercise Library/Pull-Up/info.md

@@ -7,6 +7,7 @@ lower all the way back down.
 - **Type:** Bodyweight vertical pull
 - **Targets:** Lats, biceps, mid-back, grip
 - **Prescription:** 3 × as many strict reps as possible
+- **Defaults:** 3 × 8 bodyweight
 
 ## Setup
 

Exercise Library/Push-Up/info.md

@@ -7,6 +7,7 @@ press back up without the hips sagging.
 - **Type:** Bodyweight horizontal press
 - **Targets:** Chest, front delts, triceps, trunk
 - **Prescription:** 3 × 8–15
+- **Defaults:** 3 × 8 bodyweight
 
 ## Setup
 

Exercise Library/Rear Delt Fly/info.md

@@ -7,6 +7,7 @@ wide and back, hitting what pressing never touches.
 - **Type:** Machine-based reverse fly
 - **Targets:** Rear delts, mid-back
 - **Prescription:** 3 × 12–15, light
+- **Defaults:** 3 × 12 weighted
 
 ## Setup
 

Exercise Library/Reverse Crunch/info.md

@@ -6,6 +6,7 @@ Curl the pelvis toward the ribs — lower-ab flexion without neck strain.
 - **Type:** Spinal flexion (lower)
 - **Targets:** Lower rectus abdominis, deep core
 - **Prescription:** 3 × 12–15 reps, controlled negative
+- **Defaults:** 3 × 12 bodyweight
 
 ## Setup
 

Exercise Library/Romanian Deadlift/info.md

@@ -7,6 +7,7 @@ the hamstrings stop you, then stand back up. Barbell or dumbbells.
 - **Type:** Free-weight hinge (barbell or dumbbells)
 - **Targets:** Hamstrings, glutes, spinal erectors
 - **Prescription:** 3 × 8–10
+- **Defaults:** 3 × 8 weighted
 
 ## Setup
 

Exercise Library/Rotary/info.md

@@ -7,6 +7,7 @@ obliques.
 - **Type:** Machine-based trunk rotation
 - **Targets:** Obliques, deep core
 - **Prescription:** 4 × 10
+- **Defaults:** 4 × 10 weighted
 
 ## Setup
 

Exercise Library/Seated Row/info.md

@@ -7,6 +7,7 @@ straight back against the chest pad.
 - **Type:** Machine-based horizontal pull
 - **Targets:** Mid-back, latissimus dorsi, rear delts, biceps
 - **Prescription:** 4 × 10
+- **Defaults:** 4 × 10 weighted
 
 ## Setup
 

Exercise Library/Shoulder Press/info.md

@@ -6,6 +6,7 @@ against the pad.
 - **Category:** Main circuit
 - **Type:** Machine-based vertical press
 - **Targets:** Deltoids, triceps, upper trapezius
+- **Defaults:** 4 × 10 weighted
 
 ## Setup
 

Exercise Library/Side Plank/info.md

@@ -6,6 +6,7 @@ Anti-lateral-flexion hold — resist the hips dropping toward the floor.
 - **Type:** Anti-lateral flexion (isometric hold)
 - **Targets:** Obliques, quadratus lumborum, glute medius, shoulder stability
 - **Prescription:** 3 × 20–45 s per side
+- **Defaults:** 3 × 20 s
 
 ## Setup
 

Exercise Library/Tricep Press/info.md

@@ -6,6 +6,7 @@ chest to full extension.
 - **Category:** Main circuit
 - **Type:** Machine-based elbow extension
 - **Targets:** Triceps brachii
+- **Defaults:** 4 × 10 weighted
 
 ## Setup
 

Exercise Library/Triceps Pushdown/info.md

@@ -7,6 +7,7 @@ chest height down to straight arms.
 - **Type:** Machine-based cable elbow extension
 - **Targets:** Triceps
 - **Prescription:** 3 × 10–12
+- **Defaults:** 3 × 10 weighted
 
 ## Setup