create_plan
Arguments
{
"date": "2026-07-22",
"kind": "strength",
"notes": "### Session goal\nBuild on your July 13 Full Body B session without turning every lift into a load test. Keep most work at **1–3 reps in reserve** and finish in roughly **80–90 minutes**.\n\n### Warm-up\n- 8–10 minutes easy bike or elliptical.\n- Add bodyweight squats, unloaded hip hinges, and one light ramp-up set for chest press and pulldown.\n\n### Progression priorities\n- Chest press and pulldown may move up slightly because the previous loads were controlled.\n- Keep goblet squat and Romanian deadlift technique-led; do not add depth or weight if the lower back or the pull behind the knees becomes the limiting factor.",
"title": "Full Body B — Technique + Progression",
"exercises": [
{
"name": "Goblet Squat",
"notes": "Use 40 lb only if torso and lower-back position feel solid; otherwise use 35 lb.",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 10,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 40,
"min": 35
}
},
"rest_seconds": {
"max": 150,
"min": 120
}
},
"each_side": false
}
},
{
"name": "Dumbbell Romanian Deadlift",
"notes": "Push hips back and stop before the pulling sensation behind the knees becomes strong. Increase to 15 lb only with clean hinge mechanics.",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 6,
"min": 5
},
"reps": {
"max": 10,
"min": 10
},
"weight": {
"kind": "per_hand",
"target_lb_per_hand": {
"max": 15,
"min": 12.5
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
}
},
{
"name": "Chest Press Machine",
"notes": "Start at 75 lb if the warm-up feels normal; use 70 lb if shoulder soreness remains.",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 10,
"min": 8
},
"weight": {
"kind": "total",
"target_lb": {
"max": 75,
"min": 70
}
},
"rest_seconds": {
"max": 150,
"min": 120
}
},
"each_side": false
}
},
{
"name": "Step-Up",
"notes": "Use a stable box and minimize push-off from the trailing leg.",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 8,
"min": 8
},
"weight": {
"kind": "per_hand",
"target_lb_per_hand": {
"max": 10,
"min": 8
}
},
"rest_seconds": {
"max": 120,
"min": 75
}
},
"each_side": true
}
},
{
"name": "Lat Pulldown",
"notes": "Use 105 lb only if all reps remain smooth with shoulders down.",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 10,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 105,
"min": 100
}
},
"rest_seconds": {
"max": 150,
"min": 120
}
},
"each_side": false
}
},
{
"name": "Lateral Raise Machine",
"notes": "Avoid shrugging; reduce to 35 lb if shoulder soreness is noticeable.",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 15,
"min": 12
},
"weight": {
"kind": "total",
"target_lb": {
"max": 40,
"min": 35
}
},
"rest_seconds": {
"max": 90,
"min": 60
}
},
"each_side": false
}
},
{
"name": "Farmer Carry",
"notes": "Tall posture, quiet shoulders, controlled steps. Stop before grip failure changes posture.",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"weight": {
"kind": "per_hand",
"target_lb_per_hand": {
"max": 45,
"min": 45
}
},
"rest_seconds": {
"max": 120,
"min": 90
},
"duration_seconds": {
"max": 60,
"min": 50
}
},
"each_side": false
}
},
{
"name": "Front Plank",
"notes": "End the set when the low back begins to sag.",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 90,
"min": 60
},
"duration_seconds": {
"max": 90,
"min": 75
}
},
"each_side": false
}
}
]
}Response
{
"content": [
{
"text": "{\"plan\":{\"plannedDate\":\"2026-07-22\",\"version\":1,\"kind\":\"strength\",\"title\":\"Full Body B — Technique + Progression\",\"status\":\"planned\",\"statusNote\":\"\",\"notes\":\"### Session goal\\nBuild on your July 13 Full Body B session without turning every lift into a load test. Keep most work at **1–3 reps in reserve** and finish in roughly **80–90 minutes**.\\n\\n### Warm-up\\n- 8–10 minutes easy bike or elliptical.\\n- Add bodyweight squats, unloaded hip hinges, and one light ramp-up set for chest press and pulldown.\\n\\n### Progression priorities\\n- Chest press and pulldown may move up slightly because the previous loads were controlled.\\n- Keep goblet squat and Romanian deadlift technique-led; do not add depth or weight if the lower back or the pull behind the knees becomes the limiting factor.\",\"exercises\":[{\"authoredName\":\"Goblet Squat\",\"canonicalName\":\"Goblet Squat\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":10,\"max\":10},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":35,\"max\":40}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":120,\"max\":150}}},\"notes\":\"Use 40 lb only if torso and lower-back position feel solid; otherwise use 35 lb.\"},{\"authoredName\":\"Dumbbell Romanian Deadlift\",\"canonicalName\":\"Dumbbell Romanian Deadlift\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":10,\"max\":10},\"weight\":{\"kind\":\"per_hand\",\"target_lb_per_hand\":{\"min\":12.5,\"max\":15}},\"rpe\":{\"min\":5,\"max\":6},\"rest_seconds\":{\"min\":90,\"max\":120}}},\"notes\":\"Push hips back and stop before the pulling sensation behind the knees becomes strong. Increase to 15 lb only with clean hinge mechanics.\"},{\"authoredName\":\"Chest Press Machine\",\"canonicalName\":\"Chest Press Machine\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":8,\"max\":10},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":70,\"max\":75}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":120,\"max\":150}}},\"notes\":\"Start at 75 lb if the warm-up feels normal; use 70 lb if shoulder soreness remains.\"},{\"authoredName\":\"Step-Up\",\"canonicalName\":\"Step-Up\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":true,\"target\":{\"reps\":{\"min\":8,\"max\":8},\"weight\":{\"kind\":\"per_hand\",\"target_lb_per_hand\":{\"min\":8,\"max\":10}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":75,\"max\":120}}},\"notes\":\"Use a stable box and minimize push-off from the trailing leg.\"},{\"authoredName\":\"Lat Pulldown\",\"canonicalName\":\"Lat Pulldown\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":10,\"max\":10},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":100,\"max\":105}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":120,\"max\":150}}},\"notes\":\"Use 105 lb only if all reps remain smooth with shoulders down.\"},{\"authoredName\":\"Lateral Raise Machine\",\"canonicalName\":\"Lateral Raise Machine\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":12,\"max\":15},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":35,\"max\":40}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":60,\"max\":90}}},\"notes\":\"Avoid shrugging; reduce to 35 lb if shoulder soreness is noticeable.\"},{\"authoredName\":\"Farmer Carry\",\"canonicalName\":\"Farmer Carry\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"duration_seconds\":{\"min\":50,\"max\":60},\"weight\":{\"kind\":\"per_hand\",\"target_lb_per_hand\":{\"min\":45,\"max\":45}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":90,\"max\":120}}},\"notes\":\"Tall posture, quiet shoulders, controlled steps. Stop before grip failure changes posture.\"},{\"authoredName\":\"Front Plank\",\"canonicalName\":\"Front Plank\",\"prescription\":{\"sets\":{\"min\":2,\"max\":2},\"each_side\":false,\"target\":{\"duration_seconds\":{\"min\":75,\"max\":90},\"weight\":{\"kind\":\"no_weight\"},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":60,\"max\":90}}},\"notes\":\"End the set when the low back begins to sag.\"}]}}",
"type": "text"
}
],
"structuredContent": {
"plan": {
"kind": "strength",
"notes": "### Session goal\nBuild on your July 13 Full Body B session without turning every lift into a load test. Keep most work at **1–3 reps in reserve** and finish in roughly **80–90 minutes**.\n\n### Warm-up\n- 8–10 minutes easy bike or elliptical.\n- Add bodyweight squats, unloaded hip hinges, and one light ramp-up set for chest press and pulldown.\n\n### Progression priorities\n- Chest press and pulldown may move up slightly because the previous loads were controlled.\n- Keep goblet squat and Romanian deadlift technique-led; do not add depth or weight if the lower back or the pull behind the knees becomes the limiting factor.",
"title": "Full Body B — Technique + Progression",
"status": "planned",
"version": 1,
"exercises": [
{
"notes": "Use 40 lb only if torso and lower-back position feel solid; otherwise use 35 lb.",
"authoredName": "Goblet Squat",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 10,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 40,
"min": 35
}
},
"rest_seconds": {
"max": 150,
"min": 120
}
},
"each_side": false
},
"canonicalName": "Goblet Squat"
},
{
"notes": "Push hips back and stop before the pulling sensation behind the knees becomes strong. Increase to 15 lb only with clean hinge mechanics.",
"authoredName": "Dumbbell Romanian Deadlift",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 6,
"min": 5
},
"reps": {
"max": 10,
"min": 10
},
"weight": {
"kind": "per_hand",
"target_lb_per_hand": {
"max": 15,
"min": 12.5
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
},
"canonicalName": "Dumbbell Romanian Deadlift"
},
{
"notes": "Start at 75 lb if the warm-up feels normal; use 70 lb if shoulder soreness remains.",
"authoredName": "Chest Press Machine",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 10,
"min": 8
},
"weight": {
"kind": "total",
"target_lb": {
"max": 75,
"min": 70
}
},
"rest_seconds": {
"max": 150,
"min": 120
}
},
"each_side": false
},
"canonicalName": "Chest Press Machine"
},
{
"notes": "Use a stable box and minimize push-off from the trailing leg.",
"authoredName": "Step-Up",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 8,
"min": 8
},
"weight": {
"kind": "per_hand",
"target_lb_per_hand": {
"max": 10,
"min": 8
}
},
"rest_seconds": {
"max": 120,
"min": 75
}
},
"each_side": true
},
"canonicalName": "Step-Up"
},
{
"notes": "Use 105 lb only if all reps remain smooth with shoulders down.",
"authoredName": "Lat Pulldown",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 10,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 105,
"min": 100
}
},
"rest_seconds": {
"max": 150,
"min": 120
}
},
"each_side": false
},
"canonicalName": "Lat Pulldown"
},
{
"notes": "Avoid shrugging; reduce to 35 lb if shoulder soreness is noticeable.",
"authoredName": "Lateral Raise Machine",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 15,
"min": 12
},
"weight": {
"kind": "total",
"target_lb": {
"max": 40,
"min": 35
}
},
"rest_seconds": {
"max": 90,
"min": 60
}
},
"each_side": false
},
"canonicalName": "Lateral Raise Machine"
},
{
"notes": "Tall posture, quiet shoulders, controlled steps. Stop before grip failure changes posture.",
"authoredName": "Farmer Carry",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"weight": {
"kind": "per_hand",
"target_lb_per_hand": {
"max": 45,
"min": 45
}
},
"rest_seconds": {
"max": 120,
"min": 90
},
"duration_seconds": {
"max": 60,
"min": 50
}
},
"each_side": false
},
"canonicalName": "Farmer Carry"
},
{
"notes": "End the set when the low back begins to sag.",
"authoredName": "Front Plank",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 90,
"min": 60
},
"duration_seconds": {
"max": 90,
"min": 75
}
},
"each_side": false
},
"canonicalName": "Front Plank"
}
],
"statusNote": "",
"plannedDate": "2026-07-22"
}
}
}