create_plan
Arguments
{
"date": "2026-07-30",
"kind": "strength",
"notes": "### Goal\nProgress the movements that were comfortably completed on July 22 while holding the harder movements steady. Keep 1–2 repetitions in reserve and finish in about 80–90 minutes.\n\n### Warm-up\nComplete 8–10 minutes of easy cardio, followed by bodyweight squats, unloaded hip hinges, and light ramp-up sets for chest press and lat pulldown.\n\n### Main progression\n- Increase chest press slightly if the next machine setting is appropriate.\n- Keep lat pulldown at 105 lb.\n- Keep goblet squat at 40 lb.\n- Increase Romanian deadlift only when technique remains consistent.",
"title": "Full Body B — Chest Press Progression",
"exercises": [
{
"name": "Goblet Squat",
"notes": "Keep the torso controlled and use full-foot pressure.",
"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": 40
}
},
"rest_seconds": {
"max": 150,
"min": 120
}
},
"each_side": false
}
},
{
"name": "Dumbbell Romanian Deadlift",
"notes": "Use 15 lb only with consistent hip-hinge technique and controlled range.",
"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": "Try 80 lb if available; otherwise complete controlled repetitions at 75 lb.",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 10,
"min": 8
},
"weight": {
"kind": "total",
"target_lb": {
"max": 80,
"min": 75
}
},
"rest_seconds": {
"max": 150,
"min": 120
}
},
"each_side": false
}
},
{
"name": "Step-Up",
"notes": "Progress repetitions before increasing weight.",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 10,
"min": 9
},
"weight": {
"kind": "per_hand",
"target_lb_per_hand": {
"max": 10,
"min": 10
}
},
"rest_seconds": {
"max": 120,
"min": 75
}
},
"each_side": true
}
},
{
"name": "Lat Pulldown",
"notes": "Keep the shoulders down and use smooth repetitions.",
"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": 105
}
},
"rest_seconds": {
"max": 150,
"min": 120
}
},
"each_side": false
}
},
{
"name": "Lateral Raise Machine",
"notes": "Use controlled repetitions without momentum.",
"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": 40
}
},
"rest_seconds": {
"max": 90,
"min": 60
}
},
"each_side": false
}
},
{
"name": "Farmer Carry",
"notes": "Default to 45 lb for 60 seconds. Use 50 lb for 45 seconds only with stable posture.",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"weight": {
"kind": "per_hand",
"target_lb_per_hand": {
"max": 50,
"min": 45
}
},
"rest_seconds": {
"max": 120,
"min": 90
},
"duration_seconds": {
"max": 60,
"min": 45
}
},
"each_side": false
}
},
{
"name": "Front Plank",
"notes": "Maintain a stable trunk throughout each set.",
"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\":\"2026-07-30\",\"version\":1,\"kind\":\"strength\",\"title\":\"Full Body B — Chest Press Progression\",\"status\":\"planned\",\"statusNote\":\"\",\"notes\":\"### Goal\\nProgress the movements that were comfortably completed on July 22 while holding the harder movements steady. Keep 1–2 repetitions in reserve and finish in about 80–90 minutes.\\n\\n### Warm-up\\nComplete 8–10 minutes of easy cardio, followed by bodyweight squats, unloaded hip hinges, and light ramp-up sets for chest press and lat pulldown.\\n\\n### Main progression\\n- Increase chest press slightly if the next machine setting is appropriate.\\n- Keep lat pulldown at 105 lb.\\n- Keep goblet squat at 40 lb.\\n- Increase Romanian deadlift only when technique remains consistent.\",\"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\":40,\"max\":40}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":120,\"max\":150}}},\"notes\":\"Keep the torso controlled and use full-foot pressure.\"},{\"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\":\"Use 15 lb only with consistent hip-hinge technique and controlled range.\"},{\"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\":75,\"max\":80}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":120,\"max\":150}}},\"notes\":\"Try 80 lb if available; otherwise complete controlled repetitions at 75 lb.\"},{\"authoredName\":\"Step-Up\",\"canonicalName\":\"Step-Up\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":true,\"target\":{\"reps\":{\"min\":9,\"max\":10},\"weight\":{\"kind\":\"per_hand\",\"target_lb_per_hand\":{\"min\":10,\"max\":10}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":75,\"max\":120}}},\"notes\":\"Progress repetitions before increasing weight.\"},{\"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\":105,\"max\":105}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":120,\"max\":150}}},\"notes\":\"Keep the shoulders down and use smooth repetitions.\"},{\"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\":40,\"max\":40}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":60,\"max\":90}}},\"notes\":\"Use controlled repetitions without momentum.\"},{\"authoredName\":\"Farmer Carry\",\"canonicalName\":\"Farmer Carry\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"duration_seconds\":{\"min\":45,\"max\":60},\"weight\":{\"kind\":\"per_hand\",\"target_lb_per_hand\":{\"min\":45,\"max\":50}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":90,\"max\":120}}},\"notes\":\"Default to 45 lb for 60 seconds. Use 50 lb for 45 seconds only with stable 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\":\"Maintain a stable trunk throughout each set.\"}]}}",
"type": "text"
}
],
"structuredContent": {
"plan": {
"kind": "strength",
"notes": "### Goal\nProgress the movements that were comfortably completed on July 22 while holding the harder movements steady. Keep 1–2 repetitions in reserve and finish in about 80–90 minutes.\n\n### Warm-up\nComplete 8–10 minutes of easy cardio, followed by bodyweight squats, unloaded hip hinges, and light ramp-up sets for chest press and lat pulldown.\n\n### Main progression\n- Increase chest press slightly if the next machine setting is appropriate.\n- Keep lat pulldown at 105 lb.\n- Keep goblet squat at 40 lb.\n- Increase Romanian deadlift only when technique remains consistent.",
"title": "Full Body B — Chest Press Progression",
"status": "planned",
"version": 1,
"exercises": [
{
"notes": "Keep the torso controlled and use full-foot pressure.",
"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": 40
}
},
"rest_seconds": {
"max": 150,
"min": 120
}
},
"each_side": false
},
"canonicalName": "Goblet Squat"
},
{
"notes": "Use 15 lb only with consistent hip-hinge technique and controlled range.",
"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": "Try 80 lb if available; otherwise complete controlled repetitions at 75 lb.",
"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": 80,
"min": 75
}
},
"rest_seconds": {
"max": 150,
"min": 120
}
},
"each_side": false
},
"canonicalName": "Chest Press Machine"
},
{
"notes": "Progress repetitions before increasing weight.",
"authoredName": "Step-Up",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 10,
"min": 9
},
"weight": {
"kind": "per_hand",
"target_lb_per_hand": {
"max": 10,
"min": 10
}
},
"rest_seconds": {
"max": 120,
"min": 75
}
},
"each_side": true
},
"canonicalName": "Step-Up"
},
{
"notes": "Keep the shoulders down and use smooth repetitions.",
"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": 105
}
},
"rest_seconds": {
"max": 150,
"min": 120
}
},
"each_side": false
},
"canonicalName": "Lat Pulldown"
},
{
"notes": "Use controlled repetitions without momentum.",
"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": 40
}
},
"rest_seconds": {
"max": 90,
"min": 60
}
},
"each_side": false
},
"canonicalName": "Lateral Raise Machine"
},
{
"notes": "Default to 45 lb for 60 seconds. Use 50 lb for 45 seconds only with stable 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": 50,
"min": 45
}
},
"rest_seconds": {
"max": 120,
"min": 90
},
"duration_seconds": {
"max": 60,
"min": 45
}
},
"each_side": false
},
"canonicalName": "Farmer Carry"
},
{
"notes": "Maintain a stable trunk throughout each set.",
"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": "2026-07-30"
}
}
}