create_plan
Arguments
{
"date": "2026-07-18",
"kind": "strength",
"notes": "Indoor gym session. Warm up with 8–10 minutes easy cardio and 1–2 lighter ramp-up sets before leg press, incline press, row, and chin-ups. Hold most loads steady because the previous Full Body A compound work was already RPE 8; progress through clean completion rather than adding weight. Keep 1–2 reps in reserve and cap the session around 80–90 minutes.",
"title": "Full Body A — Consolidate Progress",
"exercises": [
{
"name": "Leg Press",
"notes": "Use controlled depth and full-foot pressure. Do not increase yet.",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 10,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 230,
"min": 230
}
},
"rest_seconds": {
"max": 180,
"min": 120
}
},
"each_side": false
}
},
{
"name": "Dumbbell Incline Press",
"notes": "Aim for 3×10 again with clean reps; increase only next session if clearly easier than RPE 8.",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 10,
"min": 8
},
"weight": {
"kind": "per_hand",
"target_lb_per_hand": {
"max": 25,
"min": 25
}
},
"rest_seconds": {
"max": 150,
"min": 120
}
},
"each_side": false
}
},
{
"name": "Chest-Supported Row",
"notes": "Brief squeeze at the back without shrugging.",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 12,
"min": 12
},
"weight": {
"kind": "total",
"target_lb": {
"max": 85,
"min": 85
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
}
},
{
"name": "Assisted Chin-Up",
"notes": "Keep 80 lb assistance. Use 85 lb if the reps become jerky or range shortens.",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 10,
"min": 8
},
"weight": {
"kind": "assistance",
"target_assistance_lb": {
"max": 80,
"min": 80
}
},
"rest_seconds": {
"max": 150,
"min": 120
}
},
"each_side": false
}
},
{
"name": "Seated Leg Curl",
"notes": "Reduced from 105 lb because the last session reached RPE 9.",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 10,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 100,
"min": 100
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
}
},
{
"name": "Cable Face Pull",
"notes": "Use the next small stack increase only if shoulder position stays clean.",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 15,
"min": 15
},
"weight": {
"kind": "total",
"target_lb": {
"max": 27,
"min": 24
}
},
"rest_seconds": {
"max": 90,
"min": 60
}
},
"each_side": false
}
},
{
"name": "Pallof Press",
"notes": "Increase slightly from 19 lb if you can resist rotation without leaning.",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 24,
"min": 19
}
},
"rest_seconds": {
"max": 75,
"min": 45
}
},
"each_side": true
}
},
{
"name": "Side Plank",
"notes": "Use 60 seconds only while hips remain fully stacked.",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 75,
"min": 45
},
"duration_seconds": {
"max": 60,
"min": 45
}
},
"each_side": true
}
}
]
}Response
{
"content": [
{
"text": "{\"plan\":{\"plannedDate\":\"2026-07-18\",\"version\":1,\"approvalStatus\":\"approved\",\"kind\":\"strength\",\"title\":\"Full Body A — Consolidate Progress\",\"status\":\"planned\",\"statusNote\":\"\",\"notes\":\"Indoor gym session. Warm up with 8–10 minutes easy cardio and 1–2 lighter ramp-up sets before leg press, incline press, row, and chin-ups. Hold most loads steady because the previous Full Body A compound work was already RPE 8; progress through clean completion rather than adding weight. Keep 1–2 reps in reserve and cap the session around 80–90 minutes.\",\"exercises\":[{\"authoredName\":\"Leg Press\",\"canonicalName\":\"Leg Press\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":10,\"max\":10},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":230,\"max\":230}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":120,\"max\":180}}},\"notes\":\"Use controlled depth and full-foot pressure. Do not increase yet.\"},{\"authoredName\":\"Dumbbell Incline Press\",\"canonicalName\":\"Dumbbell Incline Press\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":8,\"max\":10},\"weight\":{\"kind\":\"per_hand\",\"target_lb_per_hand\":{\"min\":25,\"max\":25}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":120,\"max\":150}}},\"notes\":\"Aim for 3×10 again with clean reps; increase only next session if clearly easier than RPE 8.\"},{\"authoredName\":\"Chest-Supported Row\",\"canonicalName\":\"Chest-Supported Row\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":12,\"max\":12},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":85,\"max\":85}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":90,\"max\":120}}},\"notes\":\"Brief squeeze at the back without shrugging.\"},{\"authoredName\":\"Assisted Chin-Up\",\"canonicalName\":\"Assisted Chin-Up\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":8,\"max\":10},\"weight\":{\"kind\":\"assistance\",\"target_assistance_lb\":{\"min\":80,\"max\":80}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":120,\"max\":150}}},\"notes\":\"Keep 80 lb assistance. Use 85 lb if the reps become jerky or range shortens.\"},{\"authoredName\":\"Seated Leg Curl\",\"canonicalName\":\"Seated Leg Curl\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":10,\"max\":10},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":100,\"max\":100}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":90,\"max\":120}}},\"notes\":\"Reduced from 105 lb because the last session reached RPE 9.\"},{\"authoredName\":\"Cable Face Pull\",\"canonicalName\":\"Cable Face Pull\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":15,\"max\":15},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":24,\"max\":27}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":60,\"max\":90}}},\"notes\":\"Use the next small stack increase only if shoulder position stays clean.\"},{\"authoredName\":\"Pallof Press\",\"canonicalName\":\"Pallof Press\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":true,\"target\":{\"reps\":{\"min\":10,\"max\":12},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":19,\"max\":24}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":45,\"max\":75}}},\"notes\":\"Increase slightly from 19 lb if you can resist rotation without leaning.\"},{\"authoredName\":\"Side Plank\",\"canonicalName\":\"Side Plank\",\"prescription\":{\"sets\":{\"min\":2,\"max\":2},\"each_side\":true,\"target\":{\"duration_seconds\":{\"min\":45,\"max\":60},\"weight\":{\"kind\":\"no_weight\"},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":45,\"max\":75}}},\"notes\":\"Use 60 seconds only while hips remain fully stacked.\"}],\"setupRequired\":false,\"unresolvedExercises\":[]}}",
"type": "text"
}
],
"structuredContent": {
"plan": {
"kind": "strength",
"notes": "Indoor gym session. Warm up with 8–10 minutes easy cardio and 1–2 lighter ramp-up sets before leg press, incline press, row, and chin-ups. Hold most loads steady because the previous Full Body A compound work was already RPE 8; progress through clean completion rather than adding weight. Keep 1–2 reps in reserve and cap the session around 80–90 minutes.",
"title": "Full Body A — Consolidate Progress",
"status": "planned",
"version": 1,
"exercises": [
{
"notes": "Use controlled depth and full-foot pressure. Do not increase yet.",
"authoredName": "Leg Press",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 10,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 230,
"min": 230
}
},
"rest_seconds": {
"max": 180,
"min": 120
}
},
"each_side": false
},
"canonicalName": "Leg Press"
},
{
"notes": "Aim for 3×10 again with clean reps; increase only next session if clearly easier than RPE 8.",
"authoredName": "Dumbbell Incline Press",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 10,
"min": 8
},
"weight": {
"kind": "per_hand",
"target_lb_per_hand": {
"max": 25,
"min": 25
}
},
"rest_seconds": {
"max": 150,
"min": 120
}
},
"each_side": false
},
"canonicalName": "Dumbbell Incline Press"
},
{
"notes": "Brief squeeze at the back without shrugging.",
"authoredName": "Chest-Supported Row",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 12,
"min": 12
},
"weight": {
"kind": "total",
"target_lb": {
"max": 85,
"min": 85
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
},
"canonicalName": "Chest-Supported Row"
},
{
"notes": "Keep 80 lb assistance. Use 85 lb if the reps become jerky or range shortens.",
"authoredName": "Assisted Chin-Up",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 10,
"min": 8
},
"weight": {
"kind": "assistance",
"target_assistance_lb": {
"max": 80,
"min": 80
}
},
"rest_seconds": {
"max": 150,
"min": 120
}
},
"each_side": false
},
"canonicalName": "Assisted Chin-Up"
},
{
"notes": "Reduced from 105 lb because the last session reached RPE 9.",
"authoredName": "Seated Leg Curl",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 10,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 100,
"min": 100
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
},
"canonicalName": "Seated Leg Curl"
},
{
"notes": "Use the next small stack increase only if shoulder position stays clean.",
"authoredName": "Cable Face Pull",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 15,
"min": 15
},
"weight": {
"kind": "total",
"target_lb": {
"max": 27,
"min": 24
}
},
"rest_seconds": {
"max": 90,
"min": 60
}
},
"each_side": false
},
"canonicalName": "Cable Face Pull"
},
{
"notes": "Increase slightly from 19 lb if you can resist rotation without leaning.",
"authoredName": "Pallof Press",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 24,
"min": 19
}
},
"rest_seconds": {
"max": 75,
"min": 45
}
},
"each_side": true
},
"canonicalName": "Pallof Press"
},
{
"notes": "Use 60 seconds only while hips remain fully stacked.",
"authoredName": "Side Plank",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 75,
"min": 45
},
"duration_seconds": {
"max": 60,
"min": 45
}
},
"each_side": true
},
"canonicalName": "Side Plank"
}
],
"statusNote": "",
"plannedDate": "2026-07-18",
"setupRequired": false,
"approvalStatus": "approved",
"unresolvedExercises": []
}
}
}