{
  "$schema": "https://wpl.dev/schemas/wpl/v1.schema.json",
  "version": "1.6.0",
  "plan": {
    "id": "plan_ppl_split",
    "name": "Push / Pull / Legs (6-day)",
    "description": "Classic 6-day PPL split, two-week microcycle.",
    "type": "workout",
    "visibility": "template",
    "metadata": {
      "tags": [
        "ppl",
        "hypertrophy",
        "intermediate",
        "6_day"
      ],
      "difficulty": "intermediate",
      "estimated_duration_days": 14,
      "language": "en"
    },
    "goals": [
      {
        "id": "goal_hyp",
        "type": "primary",
        "category": "hypertrophy",
        "name": "Build muscle mass"
      }
    ],
    "phases": [
      {
        "id": "phase_1",
        "name": "Microcycle",
        "order": 1,
        "duration": {
          "value": 2,
          "unit": "weeks"
        },
        "weeks": [
          {
            "id": "wk_1",
            "name": "Week 1",
            "order": 1,
            "days": [
              {
                "id": "d_push_a",
                "day_of_week": 1,
                "name": "Push A",
                "type": "training",
                "blocks": [
                  {
                    "id": "main",
                    "type": "main",
                    "order": 1,
                    "structure": "straight_sets",
                    "activities": [
                      {
                        "id": "ex_bench",
                        "type": "exercise",
                        "exercise_ref": "barbell_bench_press",
                        "prescription": {
                          "type": "sets_reps",
                          "sets": 4,
                          "reps": {
                            "min": 6,
                            "max": 8
                          },
                          "rest": {
                            "value": 150,
                            "unit": "seconds"
                          }
                        }
                      },
                      {
                        "id": "ex_ohp",
                        "type": "exercise",
                        "exercise_ref": "overhead_press",
                        "prescription": {
                          "type": "sets_reps",
                          "sets": 3,
                          "reps": {
                            "min": 8,
                            "max": 10
                          },
                          "rest": {
                            "value": 120,
                            "unit": "seconds"
                          }
                        }
                      },
                      {
                        "id": "ex_dip",
                        "type": "exercise",
                        "exercise_ref": "dip",
                        "prescription": {
                          "type": "sets_reps",
                          "sets": 3,
                          "reps": {
                            "min": 8,
                            "max": 12
                          },
                          "rest": {
                            "value": 90,
                            "unit": "seconds"
                          }
                        }
                      }
                    ]
                  }
                ]
              },
              {
                "id": "d_pull_a",
                "day_of_week": 2,
                "name": "Pull A",
                "type": "training",
                "blocks": [
                  {
                    "id": "main",
                    "type": "main",
                    "order": 1,
                    "structure": "straight_sets",
                    "activities": [
                      {
                        "id": "ex_dl",
                        "type": "exercise",
                        "exercise_ref": "deadlift",
                        "prescription": {
                          "type": "sets_reps",
                          "sets": 3,
                          "reps": {
                            "target": 5
                          },
                          "rest": {
                            "value": 180,
                            "unit": "seconds"
                          }
                        }
                      },
                      {
                        "id": "ex_pullup",
                        "type": "exercise",
                        "exercise_ref": "pull_up",
                        "prescription": {
                          "type": "sets_reps",
                          "sets": 4,
                          "reps": {
                            "min": 5,
                            "max": 10
                          },
                          "rest": {
                            "value": 120,
                            "unit": "seconds"
                          }
                        }
                      },
                      {
                        "id": "ex_row",
                        "type": "exercise",
                        "exercise_ref": "barbell_row",
                        "prescription": {
                          "type": "sets_reps",
                          "sets": 3,
                          "reps": {
                            "min": 8,
                            "max": 10
                          },
                          "rest": {
                            "value": 90,
                            "unit": "seconds"
                          }
                        }
                      }
                    ]
                  }
                ]
              },
              {
                "id": "d_legs_a",
                "day_of_week": 3,
                "name": "Legs A",
                "type": "training",
                "blocks": [
                  {
                    "id": "main",
                    "type": "main",
                    "order": 1,
                    "structure": "straight_sets",
                    "activities": [
                      {
                        "id": "ex_squat",
                        "type": "exercise",
                        "exercise_ref": "back_squat",
                        "prescription": {
                          "type": "sets_reps",
                          "sets": 4,
                          "reps": {
                            "min": 6,
                            "max": 8
                          },
                          "rest": {
                            "value": 180,
                            "unit": "seconds"
                          }
                        }
                      },
                      {
                        "id": "ex_rdl",
                        "type": "exercise",
                        "exercise_ref": "romanian_deadlift",
                        "prescription": {
                          "type": "sets_reps",
                          "sets": 3,
                          "reps": {
                            "min": 8,
                            "max": 10
                          },
                          "rest": {
                            "value": 120,
                            "unit": "seconds"
                          }
                        }
                      },
                      {
                        "id": "ex_calf",
                        "type": "exercise",
                        "exercise_ref": "standing_calf_raise",
                        "prescription": {
                          "type": "sets_reps",
                          "sets": 4,
                          "reps": {
                            "min": 12,
                            "max": 15
                          },
                          "rest": {
                            "value": 60,
                            "unit": "seconds"
                          }
                        }
                      }
                    ]
                  }
                ]
              },
              {
                "id": "d_rest_1",
                "day_of_week": 4,
                "name": "Rest",
                "type": "rest"
              },
              {
                "id": "d_push_b",
                "day_of_week": 5,
                "name": "Push B",
                "type": "training",
                "blocks": [
                  {
                    "id": "main",
                    "type": "main",
                    "order": 1,
                    "structure": "straight_sets",
                    "activities": [
                      {
                        "id": "ex_incline",
                        "type": "exercise",
                        "exercise_ref": "incline_dumbbell_press",
                        "prescription": {
                          "type": "sets_reps",
                          "sets": 4,
                          "reps": {
                            "min": 8,
                            "max": 12
                          },
                          "rest": {
                            "value": 90,
                            "unit": "seconds"
                          }
                        }
                      },
                      {
                        "id": "ex_lat_raise",
                        "type": "exercise",
                        "exercise_ref": "lateral_raise",
                        "prescription": {
                          "type": "sets_reps",
                          "sets": 4,
                          "reps": {
                            "min": 12,
                            "max": 15
                          },
                          "rest": {
                            "value": 60,
                            "unit": "seconds"
                          }
                        }
                      }
                    ]
                  }
                ]
              },
              {
                "id": "d_pull_b",
                "day_of_week": 6,
                "name": "Pull B",
                "type": "training",
                "blocks": [
                  {
                    "id": "main",
                    "type": "main",
                    "order": 1,
                    "structure": "straight_sets",
                    "activities": [
                      {
                        "id": "ex_chinup",
                        "type": "exercise",
                        "exercise_ref": "chin_up",
                        "prescription": {
                          "type": "sets_reps",
                          "sets": 4,
                          "reps": {
                            "min": 6,
                            "max": 10
                          },
                          "rest": {
                            "value": 120,
                            "unit": "seconds"
                          }
                        }
                      },
                      {
                        "id": "ex_curl",
                        "type": "exercise",
                        "exercise_ref": "barbell_curl",
                        "prescription": {
                          "type": "sets_reps",
                          "sets": 3,
                          "reps": {
                            "min": 8,
                            "max": 12
                          },
                          "rest": {
                            "value": 60,
                            "unit": "seconds"
                          }
                        }
                      }
                    ]
                  }
                ]
              },
              {
                "id": "d_legs_b",
                "day_of_week": 7,
                "name": "Legs B",
                "type": "training",
                "blocks": [
                  {
                    "id": "main",
                    "type": "main",
                    "order": 1,
                    "structure": "straight_sets",
                    "activities": [
                      {
                        "id": "ex_front_squat",
                        "type": "exercise",
                        "exercise_ref": "front_squat",
                        "prescription": {
                          "type": "sets_reps",
                          "sets": 4,
                          "reps": {
                            "min": 6,
                            "max": 8
                          },
                          "rest": {
                            "value": 150,
                            "unit": "seconds"
                          }
                        }
                      },
                      {
                        "id": "ex_lunge",
                        "type": "exercise",
                        "exercise_ref": "walking_lunge",
                        "prescription": {
                          "type": "sets_reps",
                          "sets": 3,
                          "reps": {
                            "min": 10,
                            "max": 12
                          },
                          "rest": {
                            "value": 90,
                            "unit": "seconds"
                          }
                        }
                      }
                    ]
                  }
                ]
              }
            ]
          },
          {
            "id": "wk_2",
            "name": "Week 2",
            "order": 2,
            "days": [
              {
                "id": "d_push_a2",
                "day_of_week": 1,
                "name": "Push A",
                "type": "training"
              },
              {
                "id": "d_pull_a2",
                "day_of_week": 2,
                "name": "Pull A",
                "type": "training"
              },
              {
                "id": "d_legs_a2",
                "day_of_week": 3,
                "name": "Legs A",
                "type": "training"
              },
              {
                "id": "d_rest_2",
                "day_of_week": 4,
                "name": "Rest",
                "type": "rest"
              },
              {
                "id": "d_push_b2",
                "day_of_week": 5,
                "name": "Push B",
                "type": "training"
              },
              {
                "id": "d_pull_b2",
                "day_of_week": 6,
                "name": "Pull B",
                "type": "training"
              },
              {
                "id": "d_legs_b2",
                "day_of_week": 7,
                "name": "Legs B",
                "type": "training"
              }
            ]
          }
        ]
      }
    ]
  }
}