{
  "version": "1.0",
  "program_name": "Upper Lower 4 Day",
  "description": "Simple hypertrophy-focused split",
  "workouts": [
    {
      "day_of_week": "Monday",
      "name": "Upper A",
      "exercises": [
        {
          "id": "barbell-bench-press",
          "name": "Barbell Bench Press",
          "muscle_group": "Chest",
          "tracking_type": "strength",
          "sets": 3,
          "target_reps": "6-8",
          "starting_weight_kg": 30,
          "starting_reps": 6,
          "rest_seconds": 120,
          "reference_url": "https://exrx.net/WeightExercises/PectoralSternal/BBBenchPress"
        },
        {
          "id": "lat-pulldown",
          "name": "Lat Pulldown",
          "muscle_group": "Back",
          "tracking_type": "strength",
          "sets": 3,
          "target_reps": "8-12",
          "starting_weight_kg": 35,
          "starting_reps": 10,
          "rest_seconds": 90
        }
      ]
    },
    {
      "day_of_week": "Tuesday",
      "name": "Lower A",
      "exercises": [
        {
          "id": "barbell-squat",
          "name": "Barbell Squat",
          "muscle_group": "Legs",
          "tracking_type": "strength",
          "sets": 3,
          "target_reps": "6-8",
          "starting_weight_kg": 40,
          "starting_reps": 6,
          "rest_seconds": 150
        },
        {
          "id": "leg-curl",
          "name": "Leg Curl",
          "muscle_group": "Hamstrings",
          "tracking_type": "strength",
          "sets": 3,
          "target_reps": "10-12",
          "starting_weight_kg": 20,
          "starting_reps": 10,
          "rest_seconds": 90
        }
      ]
    },
    {
      "day_of_week": "Wednesday",
      "name": "Easy Cardio",
      "exercises": [
        {
          "id": "easy-flat-walk",
          "name": "Easy Flat Walk",
          "muscle_group": "Cardiovascular",
          "tracking_type": "duration",
          "sets": 1,
          "target_duration_minutes": 30,
          "starting_duration_minutes": 20,
          "notes": "Walk at a conversational pace."
        }
      ]
    }
  ]
}