{
  "name": "Sample Program",
  "presets": [
    {
      "id": "11111111-1111-1111-1111-111111111111",
      "name": "Day 1 · Push",
      "symbol": "figure.strengthtraining.traditional",
      "emoji": "💪",
      "restSeconds": 90,
      "sets": 3,
      "reps": 10,
      "useAutoCount": false,
      "usesExerciseDefaults": true,
      "exerciseIDs": [
        "22222222-2222-2222-2222-222222222222",
        "33333333-3333-3333-3333-333333333333",
        "44444444-4444-4444-4444-444444444444"
      ]
    }
  ],
  "exercises": [
    {
      "id": "22222222-2222-2222-2222-222222222222",
      "name": "Bench Press",
      "muscleGroup": "chest",
      "tracksWeight": true,
      "useAutoCount": false,
      "kind": "sets",
      "defaultSets": 4,
      "defaultReps": 5,
      "defaultWeight": 60,
      "barWeight": 20,
      "defaultRestSeconds": 180,
      "defaultDurationSeconds": 300,
      "defaultWorkSeconds": 30,
      "defaultRounds": 8
    },
    {
      "id": "33333333-3333-3333-3333-333333333333",
      "name": "HIIT Sprints",
      "muscleGroup": "cardio",
      "tracksWeight": false,
      "useAutoCount": false,
      "kind": "intervals",
      "defaultSets": 8,
      "defaultReps": 10,
      "defaultWeight": 0,
      "defaultRestSeconds": 60,
      "defaultDurationSeconds": 300,
      "defaultWorkSeconds": 30,
      "defaultRounds": 8
    },
    {
      "id": "44444444-4444-4444-4444-444444444444",
      "name": "Treadmill Incline Walk",
      "muscleGroup": "cardio",
      "tracksWeight": false,
      "useAutoCount": false,
      "kind": "duration",
      "defaultSets": 1,
      "defaultReps": 1,
      "defaultWeight": 0,
      "defaultRestSeconds": 60,
      "defaultDurationSeconds": 1200,
      "defaultWorkSeconds": 30,
      "defaultRounds": 8
    }
  ]
}