{
  "schema_version": "1.0",
  "plan": {
    "id": "beginner-strength-4wk",
    "name": "Beginner Strength 4-Week",
    "author": "Universal Fit",
    "description": "A calm three-day strength plan built around squats, presses, hinges, and rows.",
    "goal": "strength",
    "level": "beginner",
    "duration_weeks": 4,
    "days_per_week": 3,
    "tags": ["strength", "barbell", "dumbbell", "beginner"]
  },
  "settings": {
    "units": { "weight": "kg", "distance": "km" },
    "rest_default_seconds": 120
  },
  "weeks": [
    {
      "week": 1,
      "name": "Learn the pattern",
      "days": [
        {
          "day": 1,
          "name": "Full Body A",
          "estimated_minutes": 50,
          "blocks": [
            {
              "type": "main",
              "items": [
                {
                  "kind": "exercise",
                  "exercise_ref": "goblet_squat",
                  "sets_template": {
                    "count": 3,
                    "set": { "reps": 8, "load": { "rpe": 7 }, "rest_seconds": 120 }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "dumbbell_bench_press",
                  "sets_template": {
                    "count": 3,
                    "set": { "reps": 10, "load": { "rpe": 7 }, "rest_seconds": 90 }
                  }
                }
              ]
            }
          ]
        },
        {
          "day": 3,
          "name": "Full Body B",
          "estimated_minutes": 45,
          "blocks": [
            {
              "type": "main",
              "items": [
                {
                  "kind": "exercise",
                  "exercise_ref": "romanian_deadlift",
                  "sets_template": {
                    "count": 3,
                    "set": { "reps": 8, "load": { "rpe": 7 }, "rest_seconds": 120 }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "one_arm_dumbbell_row",
                  "sets_template": {
                    "count": 3,
                    "set": { "reps": 10, "load": { "rpe": 7 }, "rest_seconds": 90 }
                  }
                }
              ]
            }
          ]
        },
        {
          "day": 5,
          "name": "Full Body C",
          "estimated_minutes": 50,
          "blocks": [
            {
              "type": "main",
              "items": [
                {
                  "kind": "exercise",
                  "exercise_ref": "trap_bar_deadlift",
                  "sets_template": {
                    "count": 3,
                    "set": { "reps": 5, "load": { "rpe": 7 }, "rest_seconds": 150 }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "dumbbell_shoulder_press",
                  "sets_template": {
                    "count": 3,
                    "set": { "reps": 8, "load": { "rpe": 7 }, "rest_seconds": 90 }
                  }
                }
              ]
            }
          ]
        }
      ]
    },
    {
      "week": 2,
      "name": "Add volume",
      "days": [
        { "day": 1, "name": "Full Body A", "estimated_minutes": 55, "blocks": [{ "type": "main", "items": [{ "kind": "exercise", "exercise_ref": "goblet_squat", "sets_template": { "count": 4, "set": { "reps": 8, "load": { "rpe": 7 }, "rest_seconds": 120 } } }] }] },
        { "day": 3, "name": "Full Body B", "estimated_minutes": 50, "blocks": [{ "type": "main", "items": [{ "kind": "exercise", "exercise_ref": "romanian_deadlift", "sets_template": { "count": 4, "set": { "reps": 8, "load": { "rpe": 7 }, "rest_seconds": 120 } } }] }] },
        { "day": 5, "name": "Full Body C", "estimated_minutes": 55, "blocks": [{ "type": "main", "items": [{ "kind": "exercise", "exercise_ref": "trap_bar_deadlift", "sets_template": { "count": 4, "set": { "reps": 5, "load": { "rpe": 7 }, "rest_seconds": 150 } } }] }] }
      ]
    },
    {
      "week": 3,
      "name": "Practice heavier sets",
      "days": [
        { "day": 1, "name": "Full Body A", "estimated_minutes": 55, "blocks": [{ "type": "main", "items": [{ "kind": "exercise", "exercise_ref": "goblet_squat", "sets_template": { "count": 4, "set": { "reps": 6, "load": { "rpe": 8 }, "rest_seconds": 150 } } }] }] },
        { "day": 3, "name": "Full Body B", "estimated_minutes": 50, "blocks": [{ "type": "main", "items": [{ "kind": "exercise", "exercise_ref": "romanian_deadlift", "sets_template": { "count": 4, "set": { "reps": 6, "load": { "rpe": 8 }, "rest_seconds": 150 } } }] }] },
        { "day": 5, "name": "Full Body C", "estimated_minutes": 55, "blocks": [{ "type": "main", "items": [{ "kind": "exercise", "exercise_ref": "trap_bar_deadlift", "sets_template": { "count": 4, "set": { "reps": 4, "load": { "rpe": 8 }, "rest_seconds": 180 } } }] }] }
      ]
    },
    {
      "week": 4,
      "name": "Deload and retest",
      "deload": true,
      "days": [
        { "day": 1, "name": "Easy Full Body A", "estimated_minutes": 40, "blocks": [{ "type": "main", "items": [{ "kind": "exercise", "exercise_ref": "goblet_squat", "sets_template": { "count": 2, "set": { "reps": 8, "load": { "rpe": 6 }, "rest_seconds": 90 } } }] }] },
        { "day": 3, "name": "Easy Full Body B", "estimated_minutes": 40, "blocks": [{ "type": "main", "items": [{ "kind": "exercise", "exercise_ref": "romanian_deadlift", "sets_template": { "count": 2, "set": { "reps": 8, "load": { "rpe": 6 }, "rest_seconds": 90 } } }] }] },
        { "day": 5, "name": "Easy Full Body C", "estimated_minutes": 40, "blocks": [{ "type": "main", "items": [{ "kind": "exercise", "exercise_ref": "trap_bar_deadlift", "sets_template": { "count": 2, "set": { "reps": 5, "load": { "rpe": 6 }, "rest_seconds": 120 } } }] }] }
      ]
    }
  ]
}