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priv/conformance/valid/multi-phase-progression.json
{
"$schema": "https://wpl.dev/schemas/wpl/v1.schema.json",
"version": "1.6.0",
"plan": {
"id": "plan_progression",
"name": "3-Phase Strength Progression",
"description": "Hypertrophy \u2192 Strength \u2192 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"
}
}
}
]
}
]
}
]
}
]
}
]
}
}