wpl_validator

{
  "$schema": "https://wpl.dev/schemas/wpl/v1.schema.json",
  "version": "1.6.0",
  "plan": {
    "id": "plan_per_bw",
    "name": "Per-bodyweight scaling",
    "description": "Macros expressed in g/kg (per Morton 2018 ~1.6 g/kg/day protein), and a goblet squat prescribed as a percentage of bodyweight.",
    "type": "hybrid",
    "visibility": "template",
    "metadata": {
      "tags": [
        "scaling",
        "per_kg",
        "portable"
      ],
      "difficulty": "beginner",
      "estimated_duration_days": 7,
      "language": "en"
    },
    "goals": [
      {
        "id": "goal_strength",
        "type": "primary",
        "category": "strength",
        "name": "Get strong"
      }
    ],
    "athlete_thresholds": {
      "body_weight_kg": 75
    },
    "phases": [
      {
        "id": "phase_1",
        "name": "Week 1",
        "order": 1,
        "duration": {
          "value": 1,
          "unit": "weeks"
        },
        "weeks": [
          {
            "id": "wk_1",
            "name": "Week 1",
            "order": 1,
            "days": [
              {
                "id": "d_1",
                "day_of_week": 1,
                "name": "Lift + eat",
                "type": "training",
                "blocks": [
                  {
                    "id": "main",
                    "type": "main",
                    "order": 1,
                    "structure": "straight_sets",
                    "activities": [
                      {
                        "id": "ex_goblet",
                        "type": "exercise",
                        "exercise_ref": "goblet_squat",
                        "name": "Goblet squat",
                        "primary_muscles": [
                          "quadriceps",
                          "glutes"
                        ],
                        "movement_pattern": "squat",
                        "prescription": {
                          "type": "sets_reps",
                          "sets": 3,
                          "reps": {
                            "target": 12
                          },
                          "weight": {
                            "type": "percentage_bodyweight",
                            "value": 33,
                            "unit": "percent"
                          },
                          "rest": {
                            "value": 60,
                            "unit": "seconds"
                          }
                        }
                      }
                    ]
                  },
                  {
                    "id": "fuel",
                    "type": "nutrition",
                    "order": 2,
                    "activities": [
                      {
                        "id": "n_protein",
                        "type": "nutrition",
                        "category": "daily_target",
                        "name": "Daily protein target",
                        "prescription": {
                          "macros": {
                            "protein": {
                              "min": 1.6,
                              "max": 2.2,
                              "unit": "g_per_kg"
                            },
                            "carbs": {
                              "min": 4.0,
                              "max": 6.0,
                              "unit": "g_per_kg"
                            },
                            "fat": {
                              "min": 0.7,
                              "max": 1.0,
                              "unit": "g_per_kg"
                            }
                          },
                          "calories": {
                            "min": 0.95,
                            "max": 1.05,
                            "unit": "multiplier_of_tdee"
                          }
                        }
                      }
                    ]
                  }
                ]
              }
            ]
          }
        ]
      }
    ]
  }
}