{
  "$schema": "https://wpl.dev/schemas/wpl/v1.schema.json",
  "version": "1.6.0",
  "plan": {
    "id": "plan_progression",
    "name": "3-Phase Strength Progression",
    "description": "Hypertrophy → Strength → Peak, two weeks each.",
    "type": "workout",
    "visibility": "template",
    "metadata": {
      "tags": ["progression", "strength", "intermediate"],
      "difficulty": "intermediate",
      "estimated_duration_days": 42,
      "language": "en"
    },
    "goals": [
      { "id": "goal_1", "type": "primary", "category": "strength", "name": "Increase squat 1RM" }
    ],
    "phases": [
      {
        "id": "phase_hypertrophy",
        "name": "Hypertrophy",
        "order": 1,
        "duration": { "value": 2, "unit": "weeks" },
        "weeks": [
          {
            "id": "wk_h1", "name": "Hypertrophy W1", "order": 1,
            "days": [
              {
                "id": "d_h1_1", "day_of_week": 1, "name": "Squat", "type": "training",
                "blocks": [
                  {
                    "id": "main", "type": "main", "order": 1, "structure": "straight_sets",
                    "activities": [
                      {
                        "id": "ex_1", "type": "exercise", "exercise_ref": "back_squat",
                        "prescription": {
                          "type": "sets_reps",
                          "sets": 4, "reps": { "min": 8, "max": 12 },
                          "weight": { "type": "percentage_1rm", "value": 70, "unit": "percent" },
                          "rest": { "value": 90, "unit": "seconds" }
                        }
                      }
                    ]
                  }
                ]
              }
            ]
          },
          {
            "id": "wk_h2", "name": "Hypertrophy W2", "order": 2,
            "days": [
              {
                "id": "d_h2_1", "day_of_week": 1, "name": "Squat", "type": "training",
                "blocks": [
                  {
                    "id": "main", "type": "main", "order": 1, "structure": "straight_sets",
                    "activities": [
                      {
                        "id": "ex_1", "type": "exercise", "exercise_ref": "back_squat",
                        "prescription": {
                          "type": "sets_reps",
                          "sets": 4, "reps": { "min": 8, "max": 12 },
                          "weight": { "type": "percentage_1rm", "value": 72, "unit": "percent" },
                          "rest": { "value": 90, "unit": "seconds" }
                        }
                      }
                    ]
                  }
                ]
              }
            ]
          }
        ]
      },
      {
        "id": "phase_strength",
        "name": "Strength",
        "order": 2,
        "duration": { "value": 2, "unit": "weeks" },
        "weeks": [
          {
            "id": "wk_s1", "name": "Strength W1", "order": 1,
            "days": [
              {
                "id": "d_s1_1", "day_of_week": 1, "name": "Squat", "type": "training",
                "blocks": [
                  {
                    "id": "main", "type": "main", "order": 1, "structure": "straight_sets",
                    "activities": [
                      {
                        "id": "ex_1", "type": "exercise", "exercise_ref": "back_squat",
                        "prescription": {
                          "type": "sets_reps",
                          "sets": 5, "reps": { "target": 5 },
                          "weight": { "type": "percentage_1rm", "value": 82, "unit": "percent" },
                          "rest": { "value": 180, "unit": "seconds" }
                        }
                      }
                    ]
                  }
                ]
              }
            ]
          },
          {
            "id": "wk_s2", "name": "Strength W2", "order": 2,
            "days": [
              {
                "id": "d_s2_1", "day_of_week": 1, "name": "Squat", "type": "training",
                "blocks": [
                  {
                    "id": "main", "type": "main", "order": 1, "structure": "straight_sets",
                    "activities": [
                      {
                        "id": "ex_1", "type": "exercise", "exercise_ref": "back_squat",
                        "prescription": {
                          "type": "sets_reps",
                          "sets": 5, "reps": { "target": 5 },
                          "weight": { "type": "percentage_1rm", "value": 85, "unit": "percent" },
                          "rest": { "value": 180, "unit": "seconds" }
                        }
                      }
                    ]
                  }
                ]
              }
            ]
          }
        ]
      },
      {
        "id": "phase_peak",
        "name": "Peak",
        "order": 3,
        "duration": { "value": 2, "unit": "weeks" },
        "weeks": [
          {
            "id": "wk_p1", "name": "Peak W1", "order": 1,
            "days": [
              {
                "id": "d_p1_1", "day_of_week": 1, "name": "Squat", "type": "training",
                "blocks": [
                  {
                    "id": "main", "type": "main", "order": 1, "structure": "straight_sets",
                    "activities": [
                      {
                        "id": "ex_1", "type": "exercise", "exercise_ref": "back_squat",
                        "prescription": {
                          "type": "sets_reps",
                          "sets": 4, "reps": { "target": 3 },
                          "weight": { "type": "percentage_1rm", "value": 90, "unit": "percent" },
                          "rest": { "value": 240, "unit": "seconds" }
                        }
                      }
                    ]
                  }
                ]
              }
            ]
          },
          {
            "id": "wk_p2", "name": "Peak W2 (deload)", "order": 2,
            "days": [
              {
                "id": "d_p2_1", "day_of_week": 1, "name": "Squat (deload)", "type": "training",
                "blocks": [
                  {
                    "id": "main", "type": "main", "order": 1, "structure": "straight_sets",
                    "activities": [
                      {
                        "id": "ex_1", "type": "exercise", "exercise_ref": "back_squat",
                        "prescription": {
                          "type": "sets_reps",
                          "sets": 3, "reps": { "target": 3 },
                          "weight": { "type": "percentage_1rm", "value": 60, "unit": "percent" },
                          "rest": { "value": 120, "unit": "seconds" }
                        }
                      }
                    ]
                  }
                ]
              }
            ]
          }
        ]
      }
    ]
  }
}