create_plan
Arguments
{
"date": "2026-07-25",
"kind": "strength",
"notes": "### Session goal\nTrain the full body while keeping leg fatigue modest before Sunday's endurance ride. Use **clean, repeatable reps** and keep roughly **2 reps in reserve**.\n\n### Warm-up\n- 8–10 minutes easy bike.\n- Add 1–2 light ramp-up sets for leg press, incline press, row, and chin-ups.\n\n### Progression rule\nHold most loads steady. The purpose is productive volume, especially for upper back and cycling posture, without creating soreness that changes your riding position tomorrow.",
"title": "Full Body C — Upper Back + Light Legs",
"exercises": [
{
"name": "Leg Press",
"notes": "Use 220 lb by default; use 230 lb only if the legs feel fresh and the reps remain easy. Do not add a third set.",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 10,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 230,
"min": 220
}
},
"rest_seconds": {
"max": 180,
"min": 120
}
},
"each_side": false
}
},
{
"name": "Dumbbell Incline Press",
"notes": "Aim for 3 × 10 without grinding.",
"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": "Pause briefly at the back and avoid shrugging.",
"prescription": {
"sets": {
"max": 4,
"min": 4
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 85,
"min": 85
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
}
},
{
"name": "Assisted Chin-Up",
"notes": "Increase assistance to 85 lb if range of motion shortens or reps become jerky.",
"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": "Rear-deltoid machine",
"notes": "Lead with the elbows and keep the neck relaxed.",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 15,
"min": 12
},
"weight": {
"kind": "total",
"target_lb": {
"max": 70,
"min": 65
}
},
"rest_seconds": {
"max": 90,
"min": 60
}
},
"each_side": false
}
},
{
"name": "Triceps Pressdown",
"notes": "Keep elbows fixed near the torso.",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 15,
"min": 12
},
"weight": {
"kind": "total",
"target_lb": {
"max": 34,
"min": 34
}
},
"rest_seconds": {
"max": 90,
"min": 60
}
},
"each_side": false
}
},
{
"name": "Cable External Rotation",
"notes": "Small, controlled range with no torso rotation.",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 6,
"min": 5
},
"reps": {
"max": 15,
"min": 12
},
"weight": {
"kind": "total",
"target_lb": {
"max": 7.5,
"min": 7.5
}
},
"rest_seconds": {
"max": 60,
"min": 45
}
},
"each_side": true
}
},
{
"name": "Side Plank",
"notes": "Stop when the hips can no longer remain 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\":\"2026-07-25\",\"version\":1,\"kind\":\"strength\",\"title\":\"Full Body C — Upper Back + Light Legs\",\"status\":\"planned\",\"statusNote\":\"\",\"notes\":\"### Session goal\\nTrain the full body while keeping leg fatigue modest before Sunday's endurance ride. Use **clean, repeatable reps** and keep roughly **2 reps in reserve**.\\n\\n### Warm-up\\n- 8–10 minutes easy bike.\\n- Add 1–2 light ramp-up sets for leg press, incline press, row, and chin-ups.\\n\\n### Progression rule\\nHold most loads steady. The purpose is productive volume, especially for upper back and cycling posture, without creating soreness that changes your riding position tomorrow.\",\"exercises\":[{\"authoredName\":\"Leg Press\",\"canonicalName\":\"Leg Press\",\"prescription\":{\"sets\":{\"min\":2,\"max\":2},\"each_side\":false,\"target\":{\"reps\":{\"min\":10,\"max\":10},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":220,\"max\":230}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":120,\"max\":180}}},\"notes\":\"Use 220 lb by default; use 230 lb only if the legs feel fresh and the reps remain easy. Do not add a third set.\"},{\"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 without grinding.\"},{\"authoredName\":\"Chest-Supported Row\",\"canonicalName\":\"Chest-Supported Row\",\"prescription\":{\"sets\":{\"min\":4,\"max\":4},\"each_side\":false,\"target\":{\"reps\":{\"min\":10,\"max\":12},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":85,\"max\":85}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":90,\"max\":120}}},\"notes\":\"Pause briefly at the back and avoid 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\":\"Increase assistance to 85 lb if range of motion shortens or reps become jerky.\"},{\"authoredName\":\"Rear-deltoid machine\",\"canonicalName\":\"Rear-deltoid machine\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":12,\"max\":15},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":65,\"max\":70}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":60,\"max\":90}}},\"notes\":\"Lead with the elbows and keep the neck relaxed.\"},{\"authoredName\":\"Triceps Pressdown\",\"canonicalName\":\"Triceps Pressdown\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":12,\"max\":15},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":34,\"max\":34}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":60,\"max\":90}}},\"notes\":\"Keep elbows fixed near the torso.\"},{\"authoredName\":\"Cable External Rotation\",\"canonicalName\":\"Cable External Rotation\",\"prescription\":{\"sets\":{\"min\":2,\"max\":2},\"each_side\":true,\"target\":{\"reps\":{\"min\":12,\"max\":15},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":7.5,\"max\":7.5}},\"rpe\":{\"min\":5,\"max\":6},\"rest_seconds\":{\"min\":45,\"max\":60}}},\"notes\":\"Small, controlled range with no torso rotation.\"},{\"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\":\"Stop when the hips can no longer remain stacked.\"}]}}",
"type": "text"
}
],
"structuredContent": {
"plan": {
"kind": "strength",
"notes": "### Session goal\nTrain the full body while keeping leg fatigue modest before Sunday's endurance ride. Use **clean, repeatable reps** and keep roughly **2 reps in reserve**.\n\n### Warm-up\n- 8–10 minutes easy bike.\n- Add 1–2 light ramp-up sets for leg press, incline press, row, and chin-ups.\n\n### Progression rule\nHold most loads steady. The purpose is productive volume, especially for upper back and cycling posture, without creating soreness that changes your riding position tomorrow.",
"title": "Full Body C — Upper Back + Light Legs",
"status": "planned",
"version": 1,
"exercises": [
{
"notes": "Use 220 lb by default; use 230 lb only if the legs feel fresh and the reps remain easy. Do not add a third set.",
"authoredName": "Leg Press",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 10,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 230,
"min": 220
}
},
"rest_seconds": {
"max": 180,
"min": 120
}
},
"each_side": false
},
"canonicalName": "Leg Press"
},
{
"notes": "Aim for 3 × 10 without grinding.",
"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": "Pause briefly at the back and avoid shrugging.",
"authoredName": "Chest-Supported Row",
"prescription": {
"sets": {
"max": 4,
"min": 4
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 85,
"min": 85
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
},
"canonicalName": "Chest-Supported Row"
},
{
"notes": "Increase assistance to 85 lb if range of motion shortens or reps become jerky.",
"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": "Lead with the elbows and keep the neck relaxed.",
"authoredName": "Rear-deltoid machine",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 15,
"min": 12
},
"weight": {
"kind": "total",
"target_lb": {
"max": 70,
"min": 65
}
},
"rest_seconds": {
"max": 90,
"min": 60
}
},
"each_side": false
},
"canonicalName": "Rear-deltoid machine"
},
{
"notes": "Keep elbows fixed near the torso.",
"authoredName": "Triceps Pressdown",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 15,
"min": 12
},
"weight": {
"kind": "total",
"target_lb": {
"max": 34,
"min": 34
}
},
"rest_seconds": {
"max": 90,
"min": 60
}
},
"each_side": false
},
"canonicalName": "Triceps Pressdown"
},
{
"notes": "Small, controlled range with no torso rotation.",
"authoredName": "Cable External Rotation",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 6,
"min": 5
},
"reps": {
"max": 15,
"min": 12
},
"weight": {
"kind": "total",
"target_lb": {
"max": 7.5,
"min": 7.5
}
},
"rest_seconds": {
"max": 60,
"min": 45
}
},
"each_side": true
},
"canonicalName": "Cable External Rotation"
},
{
"notes": "Stop when the hips can no longer remain 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": "2026-07-25"
}
}
}