{
  "$schema": "https://wpl.dev/schemas/wpl/v1.schema.json",
  "version": "1.6.0",
  "plan": {
    "id": "plan_progression",
    "name": "3-Phase Strength Progression",
    "description": "Hypertrophy \u2192 Strength \u2192 Peak, two weeks each.",
    "type": "workout",
    "visibility": "template",
    "metadata": {
      "tags": [
        "progression",
        "strength",
        "intermediate"
      ],
      "difficulty": "intermediate",
      "estimated_duration_days": 42,
      "language": "en"
    },
    "goals": [
      {
        "id": "goal_1",
        "type": "primary",
        "category": "strength",
        "name": "Increase squat 1RM"
      }
    ],
    "phases": [
      {
        "id": "phase_hypertrophy",
        "name": "Hypertrophy",
        "order": 1,
        "duration": {
          "value": 2,
          "unit": "weeks"
        },
        "weeks": [
          {
            "id": "wk_h1",
            "name": "Hypertrophy W1",
            "order": 1,
            "days": [
              {
                "id": "d_h1_1",
                "day_of_week": 1,
                "name": "Squat",
                "type": "training",
                "blocks": [
                  {
                    "id": "main",
                    "type": "main",
                    "order": 1,
                    "structure": "straight_sets",
                    "activities": [
                      {
                        "id": "ex_1",
                        "type": "exercise",
                        "exercise_ref": "back_squat",
                        "prescription": {
                          "type": "sets_reps",
                          "sets": 4,
                          "reps": {
                            "min": 8,
                            "max": 12
                          },
                          "weight": {
                            "type": "percentage_1rm",
                            "value": 70,
                            "unit": "percent"
                          },
                          "rest": {
                            "value": 90,
                            "unit": "seconds"
                          }
                        }
                      }
                    ]
                  }
                ]
              }
            ]
          },
          {
            "id": "wk_h2",
            "name": "Hypertrophy W2",
            "order": 2,
            "days": [
              {
                "id": "d_h2_1",
                "day_of_week": 1,
                "name": "Squat",
                "type": "training",
                "blocks": [
                  {
                    "id": "main",
                    "type": "main",
                    "order": 1,
                    "structure": "straight_sets",
                    "activities": [
                      {
                        "id": "ex_1",
                        "type": "exercise",
                        "exercise_ref": "back_squat",
                        "prescription": {
                          "type": "sets_reps",
                          "sets": 4,
                          "reps": {
                            "min": 8,
                            "max": 12
                          },
                          "weight": {
                            "type": "percentage_1rm",
                            "value": 72,
                            "unit": "percent"
                          },
                          "rest": {
                            "value": 90,
                            "unit": "seconds"
                          }
                        }
                      }
                    ]
                  }
                ]
              }
            ]
          }
        ]
      },
      {
        "id": "phase_strength",
        "name": "Strength",
        "order": 2,
        "duration": {
          "value": 2,
          "unit": "weeks"
        },
        "weeks": [
          {
            "id": "wk_s1",
            "name": "Strength W1",
            "order": 1,
            "days": [
              {
                "id": "d_s1_1",
                "day_of_week": 1,
                "name": "Squat",
                "type": "training",
                "blocks": [
                  {
                    "id": "main",
                    "type": "main",
                    "order": 1,
                    "structure": "straight_sets",
                    "activities": [
                      {
                        "id": "ex_1",
                        "type": "exercise",
                        "exercise_ref": "back_squat",
                        "prescription": {
                          "type": "sets_reps",
                          "sets": 5,
                          "reps": {
                            "target": 5
                          },
                          "weight": {
                            "type": "percentage_1rm",
                            "value": 82,
                            "unit": "percent"
                          },
                          "rest": {
                            "value": 180,
                            "unit": "seconds"
                          }
                        }
                      }
                    ]
                  }
                ]
              }
            ]
          },
          {
            "id": "wk_s2",
            "name": "Strength W2",
            "order": 2,
            "days": [
              {
                "id": "d_s2_1",
                "day_of_week": 1,
                "name": "Squat",
                "type": "training",
                "blocks": [
                  {
                    "id": "main",
                    "type": "main",
                    "order": 1,
                    "structure": "straight_sets",
                    "activities": [
                      {
                        "id": "ex_1",
                        "type": "exercise",
                        "exercise_ref": "back_squat",
                        "prescription": {
                          "type": "sets_reps",
                          "sets": 5,
                          "reps": {
                            "target": 5
                          },
                          "weight": {
                            "type": "percentage_1rm",
                            "value": 85,
                            "unit": "percent"
                          },
                          "rest": {
                            "value": 180,
                            "unit": "seconds"
                          }
                        }
                      }
                    ]
                  }
                ]
              }
            ]
          }
        ]
      },
      {
        "id": "phase_peak",
        "name": "Peak",
        "order": 3,
        "duration": {
          "value": 2,
          "unit": "weeks"
        },
        "weeks": [
          {
            "id": "wk_p1",
            "name": "Peak W1",
            "order": 1,
            "days": [
              {
                "id": "d_p1_1",
                "day_of_week": 1,
                "name": "Squat",
                "type": "training",
                "blocks": [
                  {
                    "id": "main",
                    "type": "main",
                    "order": 1,
                    "structure": "straight_sets",
                    "activities": [
                      {
                        "id": "ex_1",
                        "type": "exercise",
                        "exercise_ref": "back_squat",
                        "prescription": {
                          "type": "sets_reps",
                          "sets": 4,
                          "reps": {
                            "target": 3
                          },
                          "weight": {
                            "type": "percentage_1rm",
                            "value": 90,
                            "unit": "percent"
                          },
                          "rest": {
                            "value": 240,
                            "unit": "seconds"
                          }
                        }
                      }
                    ]
                  }
                ]
              }
            ]
          },
          {
            "id": "wk_p2",
            "name": "Peak W2 (deload)",
            "order": 2,
            "days": [
              {
                "id": "d_p2_1",
                "day_of_week": 1,
                "name": "Squat (deload)",
                "type": "training",
                "blocks": [
                  {
                    "id": "main",
                    "type": "main",
                    "order": 1,
                    "structure": "straight_sets",
                    "activities": [
                      {
                        "id": "ex_1",
                        "type": "exercise",
                        "exercise_ref": "back_squat",
                        "prescription": {
                          "type": "sets_reps",
                          "sets": 3,
                          "reps": {
                            "target": 3
                          },
                          "weight": {
                            "type": "percentage_1rm",
                            "value": 60,
                            "unit": "percent"
                          },
                          "rest": {
                            "value": 120,
                            "unit": "seconds"
                          }
                        }
                      }
                    ]
                  }
                ]
              }
            ]
          }
        ]
      }
    ]
  }
}