{
  "$schema": "https://wpl.dev/schemas/wpl/v1.schema.json",
  "version": "1.6.0",
  "plan": {
    "id": "plan_simple_upper",
    "name": "Simple Upper Body Workout",
    "description": "A beginner-friendly upper body session with basic equipment",
    "type": "workout",
    "visibility": "public",
    "metadata": {
      "tags": ["beginner", "upper_body", "strength"],
      "difficulty": "beginner",
      "estimated_duration_days": 1,
      "language": "en"
    },
    "goals": [
      {
        "id": "goal_1",
        "type": "primary",
        "category": "strength",
        "name": "Build upper body strength"
      }
    ],
    "phases": [
      {
        "id": "phase_1",
        "name": "Single Session",
        "order": 1,
        "weeks": [
          {
            "id": "week_1",
            "name": "Week 1",
            "order": 1,
            "days": [
              {
                "id": "day_1",
                "day_of_week": 1,
                "name": "Upper Body Focus",
                "type": "training",
                "estimated_duration_minutes": 35,
                "blocks": [
                  {
                    "id": "warmup",
                    "type": "warmup",
                    "order": 1,
                    "activities": [
                      {
                        "id": "warmup_1",
                        "type": "recovery",
                        "name": "Arm Circles",
                        "category": "mobility",
                        "prescription": {
                          "duration": { "value": 30, "unit": "seconds" }
                        }
                      }
                    ]
                  },
                  {
                    "id": "main",
                    "type": "main",
                    "order": 2,
                    "structure": "straight_sets",
                    "activities": [
                      {
                        "id": "ex_1",
                        "type": "exercise",
                        "exercise_ref": "push_up",
                        "name": "Push-ups",
                        "prescription": {
                          "type": "sets_reps",
                          "sets": 3,
                          "reps": { "min": 8, "max": 12 },
                          "rest": { "value": 60, "unit": "seconds" }
                        }
                      },
                      {
                        "id": "ex_2",
                        "type": "exercise",
                        "exercise_ref": "dumbbell_row",
                        "name": "Dumbbell Rows",
                        "prescription": {
                          "type": "sets_reps",
                          "sets": 3,
                          "reps": { "min": 10, "max": 12 },
                          "weight": { "type": "absolute", "value": 10, "unit": "kg" },
                          "rest": { "value": 60, "unit": "seconds" }
                        }
                      },
                      {
                        "id": "ex_3",
                        "type": "exercise",
                        "exercise_ref": "overhead_press",
                        "name": "Dumbbell Overhead Press",
                        "prescription": {
                          "type": "sets_reps",
                          "sets": 3,
                          "reps": { "min": 8, "max": 10 },
                          "weight": { "type": "absolute", "value": 8, "unit": "kg" },
                          "rest": { "value": 90, "unit": "seconds" }
                        }
                      }
                    ]
                  },
                  {
                    "id": "cooldown",
                    "type": "cooldown",
                    "order": 3,
                    "activities": [
                      {
                        "id": "stretch_1",
                        "type": "recovery",
                        "category": "stretching",
                        "name": "Chest & Shoulder Stretch",
                        "prescription": {
                          "duration": { "value": 2, "unit": "minutes" }
                        }
                      }
                    ]
                  }
                ]
              }
            ]
          }
        ]
      }
    ]
  }
}