{
  "$comment": "训练计划模板 - 与 workout-timer App 导出格式一致",
  "name": "计划名称",
  "days": [
    {
      "dayOfWeek": 1,
      "targetMuscles": ["chest", "shoulders", "triceps"],
      "exercises": [
        {"exerciseName": "Incline Dumbbell Press", "targetSets": 4}
      ]
    },
    {
      "dayOfWeek": 3,
      "targetMuscles": ["lats", "middle back", "biceps"],
      "exercises": [
        {"exerciseName": "One-Arm Dumbbell Row", "targetSets": 4}
      ]
    },
    {
      "dayOfWeek": 5,
      "targetMuscles": ["quadriceps", "glutes", "hamstrings", "calves", "abdominals"],
      "exercises": [
        {"exerciseName": "Dumbbell Squat", "targetSets": 4}
      ]
    }
  ]
}