create_plan
Arguments
{
"date": "2026-07-28",
"kind": "strength",
"notes": "### Session goal\nProgress only the lifts that have clearly earned it while keeping the session at **RPE 7–8** and roughly **80–95 minutes**.\n\n### Warm-up\n- 8–10 minutes easy cardio.\n- Perform 1–2 lighter ramp-up sets before leg press, incline press, row, and chin-ups.\n\n### Progression priorities\n- Incline press, row, and chin-up assistance may progress slightly if the first working set is clean.\n- Hold leg-curl load at 100 lb and build reps because 105 lb previously reached RPE 9.\n- Keep 1–2 reps in reserve on all compound lifts.",
"title": "Full Body A — Controlled Progression",
"exercises": [
{
"name": "Leg Press",
"notes": "Use controlled depth and full-foot pressure. Do not increase load yet.",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 12,
"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": "Try 27.5 lb only if the warm-up and first reps feel stable; otherwise complete 3×10 at 25 lb.",
"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": 27.5,
"min": 25
}
},
"rest_seconds": {
"max": 150,
"min": 120
}
},
"each_side": false
}
},
{
"name": "Chest-Supported Row",
"notes": "Use 90 lb only if you can pause briefly at the back without shrugging.",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 90,
"min": 85
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
}
},
{
"name": "Assisted Chin-Up",
"notes": "Try 75 lb assistance if full range remains smooth; return to 80 lb if reps shorten or 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": 75
}
},
"rest_seconds": {
"max": 150,
"min": 120
}
},
"each_side": false
}
},
{
"name": "Seated Leg Curl",
"notes": "Build toward 3×12 before retrying 105 lb.",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 12,
"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": "Increase only if elbows and shoulders remain comfortable and the neck stays relaxed.",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 15,
"min": 15
},
"weight": {
"kind": "total",
"target_lb": {
"max": 30,
"min": 27.5
}
},
"rest_seconds": {
"max": 90,
"min": 60
}
},
"each_side": false
}
},
{
"name": "Pallof Press",
"notes": "Use the higher load only without leaning or torso rotation.",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 27.5,
"min": 24
}
},
"rest_seconds": {
"max": 75,
"min": 45
}
},
"each_side": true
}
},
{
"name": "Side Plank",
"notes": "Stop early if 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": 60
}
},
"each_side": true
}
}
]
}Response
{
"content": [
{
"text": "{\"plan\":{\"plannedDate\":\"2026-07-28\",\"version\":1,\"kind\":\"strength\",\"title\":\"Full Body A — Controlled Progression\",\"status\":\"planned\",\"statusNote\":\"\",\"notes\":\"### Session goal\\nProgress only the lifts that have clearly earned it while keeping the session at **RPE 7–8** and roughly **80–95 minutes**.\\n\\n### Warm-up\\n- 8–10 minutes easy cardio.\\n- Perform 1–2 lighter ramp-up sets before leg press, incline press, row, and chin-ups.\\n\\n### Progression priorities\\n- Incline press, row, and chin-up assistance may progress slightly if the first working set is clean.\\n- Hold leg-curl load at 100 lb and build reps because 105 lb previously reached RPE 9.\\n- Keep 1–2 reps in reserve on all compound lifts.\",\"exercises\":[{\"authoredName\":\"Leg Press\",\"canonicalName\":\"Leg Press\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":10,\"max\":12},\"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 load 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\":27.5}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":120,\"max\":150}}},\"notes\":\"Try 27.5 lb only if the warm-up and first reps feel stable; otherwise complete 3×10 at 25 lb.\"},{\"authoredName\":\"Chest-Supported Row\",\"canonicalName\":\"Chest-Supported Row\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":10,\"max\":12},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":85,\"max\":90}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":90,\"max\":120}}},\"notes\":\"Use 90 lb only if you can pause briefly 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\":75,\"max\":80}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":120,\"max\":150}}},\"notes\":\"Try 75 lb assistance if full range remains smooth; return to 80 lb if reps shorten or become jerky.\"},{\"authoredName\":\"Seated Leg Curl\",\"canonicalName\":\"Seated Leg Curl\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":10,\"max\":12},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":100,\"max\":100}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":90,\"max\":120}}},\"notes\":\"Build toward 3×12 before retrying 105 lb.\"},{\"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\":27.5,\"max\":30}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":60,\"max\":90}}},\"notes\":\"Increase only if elbows and shoulders remain comfortable and the neck stays relaxed.\"},{\"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\":24,\"max\":27.5}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":45,\"max\":75}}},\"notes\":\"Use the higher load only without leaning or torso rotation.\"},{\"authoredName\":\"Side Plank\",\"canonicalName\":\"Side Plank\",\"prescription\":{\"sets\":{\"min\":2,\"max\":2},\"each_side\":true,\"target\":{\"duration_seconds\":{\"min\":60,\"max\":60},\"weight\":{\"kind\":\"no_weight\"},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":45,\"max\":75}}},\"notes\":\"Stop early if the hips can no longer remain stacked.\"}]}}",
"type": "text"
}
],
"structuredContent": {
"plan": {
"kind": "strength",
"notes": "### Session goal\nProgress only the lifts that have clearly earned it while keeping the session at **RPE 7–8** and roughly **80–95 minutes**.\n\n### Warm-up\n- 8–10 minutes easy cardio.\n- Perform 1–2 lighter ramp-up sets before leg press, incline press, row, and chin-ups.\n\n### Progression priorities\n- Incline press, row, and chin-up assistance may progress slightly if the first working set is clean.\n- Hold leg-curl load at 100 lb and build reps because 105 lb previously reached RPE 9.\n- Keep 1–2 reps in reserve on all compound lifts.",
"title": "Full Body A — Controlled Progression",
"status": "planned",
"version": 1,
"exercises": [
{
"notes": "Use controlled depth and full-foot pressure. Do not increase load yet.",
"authoredName": "Leg Press",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 230,
"min": 230
}
},
"rest_seconds": {
"max": 180,
"min": 120
}
},
"each_side": false
},
"canonicalName": "Leg Press"
},
{
"notes": "Try 27.5 lb only if the warm-up and first reps feel stable; otherwise complete 3×10 at 25 lb.",
"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": 27.5,
"min": 25
}
},
"rest_seconds": {
"max": 150,
"min": 120
}
},
"each_side": false
},
"canonicalName": "Dumbbell Incline Press"
},
{
"notes": "Use 90 lb only if you can pause briefly 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": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 90,
"min": 85
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
},
"canonicalName": "Chest-Supported Row"
},
{
"notes": "Try 75 lb assistance if full range remains smooth; return to 80 lb if reps shorten or 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": 75
}
},
"rest_seconds": {
"max": 150,
"min": 120
}
},
"each_side": false
},
"canonicalName": "Assisted Chin-Up"
},
{
"notes": "Build toward 3×12 before retrying 105 lb.",
"authoredName": "Seated Leg Curl",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 12,
"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": "Increase only if elbows and shoulders remain comfortable and the neck stays relaxed.",
"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": 30,
"min": 27.5
}
},
"rest_seconds": {
"max": 90,
"min": 60
}
},
"each_side": false
},
"canonicalName": "Cable Face Pull"
},
{
"notes": "Use the higher load only without leaning or torso rotation.",
"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": 27.5,
"min": 24
}
},
"rest_seconds": {
"max": 75,
"min": 45
}
},
"each_side": true
},
"canonicalName": "Pallof Press"
},
{
"notes": "Stop early if 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": 60
}
},
"each_side": true
},
"canonicalName": "Side Plank"
}
],
"statusNote": "",
"plannedDate": "2026-07-28"
}
}
}