{
  "$schema": "https://wpl.dev/schemas/wpl/v1.schema.json",
  "version": "1.6.0",
  "plan": {
    "id": "plan_holistic_week",
    "name": "Holistic Wellness Week",
    "description": "A complete week combining workouts, nutrition, meditation, recovery, and habits",
    "type": "hybrid",
    "visibility": "template",
    "metadata": {
      "tags": [
        "holistic",
        "beginner",
        "wellness",
        "full_program"
      ],
      "difficulty": "beginner",
      "estimated_duration_days": 7,
      "language": "en"
    },
    "goals": [
      {
        "id": "goal_1",
        "type": "primary",
        "category": "mental_wellness",
        "name": "Establish daily wellness routine"
      },
      {
        "id": "goal_2",
        "type": "secondary",
        "category": "habit",
        "name": "Build consistent habits"
      }
    ],
    "phases": [
      {
        "id": "phase_1",
        "name": "Foundation Week",
        "order": 1,
        "duration": {
          "value": 1,
          "unit": "weeks"
        },
        "weeks": [
          {
            "id": "week_1",
            "name": "Week 1",
            "order": 1,
            "days": [
              {
                "id": "day_1",
                "day_of_week": 1,
                "name": "Mindful Monday",
                "type": "training",
                "estimated_duration_minutes": 60,
                "blocks": [
                  {
                    "id": "morning_meditation",
                    "type": "meditation",
                    "order": 1,
                    "activities": [
                      {
                        "id": "med_1",
                        "type": "meditation",
                        "category": "mindfulness",
                        "name": "Morning Mindfulness",
                        "prescription": {
                          "duration": {
                            "value": 10,
                            "unit": "minutes"
                          },
                          "guided": true
                        }
                      }
                    ]
                  },
                  {
                    "id": "workout",
                    "type": "main",
                    "order": 2,
                    "structure": "straight_sets",
                    "activities": [
                      {
                        "id": "ex_1",
                        "type": "exercise",
                        "exercise_ref": "bodyweight_squat",
                        "name": "Bodyweight Squats",
                        "prescription": {
                          "type": "sets_reps",
                          "sets": 3,
                          "reps": {
                            "target": 15
                          },
                          "rest": {
                            "value": 45,
                            "unit": "seconds"
                          }
                        }
                      },
                      {
                        "id": "ex_2",
                        "type": "exercise",
                        "exercise_ref": "push_up",
                        "name": "Push-ups",
                        "prescription": {
                          "type": "sets_reps",
                          "sets": 3,
                          "reps": {
                            "min": 5,
                            "max": 10
                          },
                          "rest": {
                            "value": 60,
                            "unit": "seconds"
                          }
                        }
                      }
                    ]
                  },
                  {
                    "id": "nutrition_block",
                    "type": "nutrition",
                    "order": 3,
                    "activities": [
                      {
                        "id": "meal_1",
                        "type": "nutrition",
                        "category": "meal",
                        "name": "Post-Workout Protein",
                        "timing": {
                          "type": "relative",
                          "reference": "workout_end",
                          "offset": {
                            "value": 30,
                            "unit": "minutes"
                          }
                        },
                        "prescription": {
                          "macros": {
                            "protein": {
                              "min": 20,
                              "max": 30,
                              "unit": "g"
                            }
                          },
                          "suggestions": [
                            "Protein shake with banana",
                            "Greek yogurt with berries"
                          ]
                        }
                      }
                    ]
                  },
                  {
                    "id": "recovery_block",
                    "type": "cooldown",
                    "order": 4,
                    "activities": [
                      {
                        "id": "stretch_1",
                        "type": "recovery",
                        "category": "stretching",
                        "name": "Full Body Stretch",
                        "prescription": {
                          "duration": {
                            "value": 10,
                            "unit": "minutes"
                          }
                        }
                      }
                    ]
                  }
                ]
              },
              {
                "id": "day_2",
                "day_of_week": 2,
                "name": "Recovery Tuesday",
                "type": "active_recovery",
                "estimated_duration_minutes": 30,
                "blocks": [
                  {
                    "id": "recovery",
                    "type": "main",
                    "order": 1,
                    "activities": [
                      {
                        "id": "yoga_1",
                        "type": "recovery",
                        "category": "stretching",
                        "name": "Gentle Yoga Flow",
                        "prescription": {
                          "duration": {
                            "value": 20,
                            "unit": "minutes"
                          }
                        }
                      },
                      {
                        "id": "habit_1",
                        "type": "habit",
                        "category": "hydration",
                        "name": "Water Intake Goal",
                        "prescription": {
                          "target": {
                            "value": 8,
                            "unit": "glasses"
                          },
                          "frequency": "daily"
                        },
                        "tracking": {
                          "log_count": true,
                          "streak_enabled": true
                        }
                      }
                    ]
                  }
                ]
              }
            ]
          }
        ]
      }
    ],
    "progress": {
      "points_system": {
        "enabled": true,
        "rules": [
          {
            "action": "complete_workout",
            "points": 10
          },
          {
            "action": "complete_meditation",
            "points": 15
          },
          {
            "action": "log_meal",
            "points": 5
          },
          {
            "action": "complete_day",
            "points": 25
          },
          {
            "action": "streak_7_days",
            "points": 200
          }
        ]
      },
      "streaks": {
        "enabled": true,
        "types": [
          "daily_workout",
          "daily_meditation",
          "daily_nutrition"
        ]
      }
    }
  }
}