{
  "$schema": "https://wpl.dev/schemas/wpl/v1.schema.json",
  "version": "1.6.0",
  "plan": {
    "id": "plan_composed_workout",
    "name": "Composed Workout",
    "description": "Includes a separate warmup plan and cooldown plan as sub-plan activities. No cycle.",
    "type": "workout",
    "visibility": "template",
    "metadata": {
      "tags": ["composition"],
      "language": "en"
    },
    "goals": [
      { "id": "goal_str", "type": "primary", "category": "strength", "name": "Strength" }
    ],
    "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": "Lift", "type": "training",
                "blocks": [
                  {
                    "id": "warmup", "type": "warmup", "order": 1,
                    "activities": [
                      {
                        "id": "sp_warmup",
                        "type": "sub_plan",
                        "name": "Standard warmup",
                        "sub_plan_ref": "plan_warmup_full_body"
                      }
                    ]
                  },
                  {
                    "id": "main", "type": "main", "order": 2, "structure": "straight_sets",
                    "activities": [
                      {
                        "id": "ex_squat", "type": "exercise", "exercise_ref": "back_squat",
                        "prescription": {
                          "type": "sets_reps",
                          "sets": 4,
                          "reps": { "target": 5 }
                        }
                      }
                    ]
                  },
                  {
                    "id": "cooldown", "type": "cooldown", "order": 3,
                    "activities": [
                      {
                        "id": "sp_cool",
                        "type": "sub_plan",
                        "name": "Standard cooldown",
                        "sub_plan_ref": "plan_cooldown_mobility"
                      }
                    ]
                  }
                ]
              }
            ]
          }
        ]
      }
    ]
  }
}