id: strength.full
name: Full Strength Session
sport: strength
type: strength
category: strength

params:
  duration:
    type: int
    required: true
    default: 45
    min: 35
    max: 60
    description: Duration in minutes

structure:
  warmup:
    - type: warmup
      name: Light cardio + activation
      duration: 5min
      description: "Light cardio, dynamic stretches, band activation"
  main:
    - type: work
      name: Strength circuit 1
      duration: 15min
      description: "3-4 sets x 6-8 reps, moderate load"
      exercises:
        - "Goblet squats x 10"
        - "Push-ups x 12"
        - "Single-leg Romanian deadlift x 8 each"
    - type: work
      name: Strength circuit 2
      duration: 15min
      exercises:
        - "Lat pulldown x 10"
        - "Step-ups x 10 each leg"
        - "Plank x 45s"
  cooldown:
    - type: cooldown
      name: Stretching
      duration: 5min

humanReadable: |
  FULL STRENGTH SESSION - ${duration} minutes

  WARM-UP: 5 min light cardio + activation
  - 2 min easy cardio (bike, row, or skip)
  - Dynamic stretches
  - Band activation (glutes, shoulders)

  CIRCUIT 1 (3 rounds):
  - Goblet squats x 10
  - Push-ups x 12
  - Single-leg Romanian deadlift x 8 each

  Rest 60s between rounds.

  CIRCUIT 2 (3 rounds):
  - Lat pulldown x 10 (or band pull-aparts x 15)
  - Step-ups x 10 each leg
  - Plank x 45s

  Rest 60s between rounds.

  COOL-DOWN: 5 min stretching

  Use moderate weight - last 2 reps should be challenging
  but form should remain solid.

estimatedDuration: "${duration}"
targetZone: "-"
rpe: "6-7"
notes: Build phase - moderate load, compound movements