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priv/conformance/valid/ppl-split.json
{
"$schema": "https://wpl.dev/schemas/wpl/v1.schema.json",
"version": "1.6.0",
"plan": {
"id": "plan_ppl_split",
"name": "Push / Pull / Legs (6-day)",
"description": "Classic 6-day PPL split, two-week microcycle.",
"type": "workout",
"visibility": "template",
"metadata": {
"tags": [
"ppl",
"hypertrophy",
"intermediate",
"6_day"
],
"difficulty": "intermediate",
"estimated_duration_days": 14,
"language": "en"
},
"goals": [
{
"id": "goal_hyp",
"type": "primary",
"category": "hypertrophy",
"name": "Build muscle mass"
}
],
"phases": [
{
"id": "phase_1",
"name": "Microcycle",
"order": 1,
"duration": {
"value": 2,
"unit": "weeks"
},
"weeks": [
{
"id": "wk_1",
"name": "Week 1",
"order": 1,
"days": [
{
"id": "d_push_a",
"day_of_week": 1,
"name": "Push A",
"type": "training",
"blocks": [
{
"id": "main",
"type": "main",
"order": 1,
"structure": "straight_sets",
"activities": [
{
"id": "ex_bench",
"type": "exercise",
"exercise_ref": "barbell_bench_press",
"prescription": {
"type": "sets_reps",
"sets": 4,
"reps": {
"min": 6,
"max": 8
},
"rest": {
"value": 150,
"unit": "seconds"
}
}
},
{
"id": "ex_ohp",
"type": "exercise",
"exercise_ref": "overhead_press",
"prescription": {
"type": "sets_reps",
"sets": 3,
"reps": {
"min": 8,
"max": 10
},
"rest": {
"value": 120,
"unit": "seconds"
}
}
},
{
"id": "ex_dip",
"type": "exercise",
"exercise_ref": "dip",
"prescription": {
"type": "sets_reps",
"sets": 3,
"reps": {
"min": 8,
"max": 12
},
"rest": {
"value": 90,
"unit": "seconds"
}
}
}
]
}
]
},
{
"id": "d_pull_a",
"day_of_week": 2,
"name": "Pull A",
"type": "training",
"blocks": [
{
"id": "main",
"type": "main",
"order": 1,
"structure": "straight_sets",
"activities": [
{
"id": "ex_dl",
"type": "exercise",
"exercise_ref": "deadlift",
"prescription": {
"type": "sets_reps",
"sets": 3,
"reps": {
"target": 5
},
"rest": {
"value": 180,
"unit": "seconds"
}
}
},
{
"id": "ex_pullup",
"type": "exercise",
"exercise_ref": "pull_up",
"prescription": {
"type": "sets_reps",
"sets": 4,
"reps": {
"min": 5,
"max": 10
},
"rest": {
"value": 120,
"unit": "seconds"
}
}
},
{
"id": "ex_row",
"type": "exercise",
"exercise_ref": "barbell_row",
"prescription": {
"type": "sets_reps",
"sets": 3,
"reps": {
"min": 8,
"max": 10
},
"rest": {
"value": 90,
"unit": "seconds"
}
}
}
]
}
]
},
{
"id": "d_legs_a",
"day_of_week": 3,
"name": "Legs A",
"type": "training",
"blocks": [
{
"id": "main",
"type": "main",
"order": 1,
"structure": "straight_sets",
"activities": [
{
"id": "ex_squat",
"type": "exercise",
"exercise_ref": "back_squat",
"prescription": {
"type": "sets_reps",
"sets": 4,
"reps": {
"min": 6,
"max": 8
},
"rest": {
"value": 180,
"unit": "seconds"
}
}
},
{
"id": "ex_rdl",
"type": "exercise",
"exercise_ref": "romanian_deadlift",
"prescription": {
"type": "sets_reps",
"sets": 3,
"reps": {
"min": 8,
"max": 10
},
"rest": {
"value": 120,
"unit": "seconds"
}
}
},
{
"id": "ex_calf",
"type": "exercise",
"exercise_ref": "standing_calf_raise",
"prescription": {
"type": "sets_reps",
"sets": 4,
"reps": {
"min": 12,
"max": 15
},
"rest": {
"value": 60,
"unit": "seconds"
}
}
}
]
}
]
},
{
"id": "d_rest_1",
"day_of_week": 4,
"name": "Rest",
"type": "rest"
},
{
"id": "d_push_b",
"day_of_week": 5,
"name": "Push B",
"type": "training",
"blocks": [
{
"id": "main",
"type": "main",
"order": 1,
"structure": "straight_sets",
"activities": [
{
"id": "ex_incline",
"type": "exercise",
"exercise_ref": "incline_dumbbell_press",
"prescription": {
"type": "sets_reps",
"sets": 4,
"reps": {
"min": 8,
"max": 12
},
"rest": {
"value": 90,
"unit": "seconds"
}
}
},
{
"id": "ex_lat_raise",
"type": "exercise",
"exercise_ref": "lateral_raise",
"prescription": {
"type": "sets_reps",
"sets": 4,
"reps": {
"min": 12,
"max": 15
},
"rest": {
"value": 60,
"unit": "seconds"
}
}
}
]
}
]
},
{
"id": "d_pull_b",
"day_of_week": 6,
"name": "Pull B",
"type": "training",
"blocks": [
{
"id": "main",
"type": "main",
"order": 1,
"structure": "straight_sets",
"activities": [
{
"id": "ex_chinup",
"type": "exercise",
"exercise_ref": "chin_up",
"prescription": {
"type": "sets_reps",
"sets": 4,
"reps": {
"min": 6,
"max": 10
},
"rest": {
"value": 120,
"unit": "seconds"
}
}
},
{
"id": "ex_curl",
"type": "exercise",
"exercise_ref": "barbell_curl",
"prescription": {
"type": "sets_reps",
"sets": 3,
"reps": {
"min": 8,
"max": 12
},
"rest": {
"value": 60,
"unit": "seconds"
}
}
}
]
}
]
},
{
"id": "d_legs_b",
"day_of_week": 7,
"name": "Legs B",
"type": "training",
"blocks": [
{
"id": "main",
"type": "main",
"order": 1,
"structure": "straight_sets",
"activities": [
{
"id": "ex_front_squat",
"type": "exercise",
"exercise_ref": "front_squat",
"prescription": {
"type": "sets_reps",
"sets": 4,
"reps": {
"min": 6,
"max": 8
},
"rest": {
"value": 150,
"unit": "seconds"
}
}
},
{
"id": "ex_lunge",
"type": "exercise",
"exercise_ref": "walking_lunge",
"prescription": {
"type": "sets_reps",
"sets": 3,
"reps": {
"min": 10,
"max": 12
},
"rest": {
"value": 90,
"unit": "seconds"
}
}
}
]
}
]
}
]
},
{
"id": "wk_2",
"name": "Week 2",
"order": 2,
"days": [
{
"id": "d_push_a2",
"day_of_week": 1,
"name": "Push A",
"type": "training"
},
{
"id": "d_pull_a2",
"day_of_week": 2,
"name": "Pull A",
"type": "training"
},
{
"id": "d_legs_a2",
"day_of_week": 3,
"name": "Legs A",
"type": "training"
},
{
"id": "d_rest_2",
"day_of_week": 4,
"name": "Rest",
"type": "rest"
},
{
"id": "d_push_b2",
"day_of_week": 5,
"name": "Push B",
"type": "training"
},
{
"id": "d_pull_b2",
"day_of_week": 6,
"name": "Pull B",
"type": "training"
},
{
"id": "d_legs_b2",
"day_of_week": 7,
"name": "Legs B",
"type": "training"
}
]
}
]
}
]
}
}