{
  "$schema": "https://wpl.dev/schemas/wpl/v1.schema.json",
  "version": "1.6.0",
  "plan": {
    "id": "plan_superset",
    "name": "Push/Pull Superset Day",
    "description": "Antagonist superset: bench press paired with bent-over row.",
    "type": "workout",
    "visibility": "template",
    "metadata": {
      "tags": [
        "superset",
        "hypertrophy",
        "intermediate"
      ],
      "difficulty": "intermediate",
      "estimated_duration_days": 1,
      "language": "en"
    },
    "goals": [
      {
        "id": "goal_hypertrophy",
        "type": "primary",
        "category": "hypertrophy",
        "name": "Build upper body"
      }
    ],
    "phases": [
      {
        "id": "phase_1",
        "name": "Single Session",
        "order": 1,
        "weeks": [
          {
            "id": "wk_1",
            "name": "Week 1",
            "order": 1,
            "days": [
              {
                "id": "d_1",
                "day_of_week": 1,
                "name": "Push/Pull Superset",
                "type": "training",
                "blocks": [
                  {
                    "id": "antag_superset",
                    "type": "main",
                    "order": 1,
                    "structure": "superset",
                    "rounds": 4,
                    "rest_between_rounds": {
                      "value": 90,
                      "unit": "seconds"
                    },
                    "activities": [
                      {
                        "id": "ex_bench",
                        "type": "exercise",
                        "exercise_ref": "barbell_bench_press",
                        "name": "Bench Press",
                        "prescription": {
                          "type": "sets_reps",
                          "reps": {
                            "min": 8,
                            "max": 10
                          },
                          "weight": {
                            "type": "percentage_1rm",
                            "value": 70,
                            "unit": "percent"
                          }
                        }
                      },
                      {
                        "id": "ex_row",
                        "type": "exercise",
                        "exercise_ref": "barbell_row",
                        "name": "Bent-Over Row",
                        "prescription": {
                          "type": "sets_reps",
                          "reps": {
                            "min": 8,
                            "max": 10
                          },
                          "weight": {
                            "type": "percentage_1rm",
                            "value": 65,
                            "unit": "percent"
                          }
                        }
                      }
                    ]
                  }
                ]
              }
            ]
          }
        ]
      }
    ]
  }
}