create_plan
Arguments
{
"date": "2026-07-31",
"kind": "strength",
"notes": "Yesterday was already a substantial full-body session, so today uses different movement patterns and keeps total effort controlled. Warm up with 8–10 min easy cardio plus 1–2 lighter ramp-up sets for the first leg and upper-body exercises. Keep most working sets around RPE 7–8; do not train to failure. If yesterday’s soreness is more than mild, remove one set from leg press, incline press, and assisted chin-ups.",
"title": "Full Body C — Final Gym Session",
"exercises": [
{
"name": "Leg Press",
"notes": "Use the same controlled depth as recent sessions. If 12 reps are clean on all sets and RPE stays below 8, this confirms readiness to progress next time gym access returns.",
"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": "You completed 3×8 at this load recently. Aim to add reps without sacrificing shoulder position or control.",
"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": 27.5
}
},
"rest_seconds": {
"max": 180,
"min": 120
}
},
"each_side": false
}
},
{
"name": "Chest-Supported Row",
"notes": "Pause briefly with the shoulder blades back; keep the neck relaxed.",
"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": 90
}
},
"rest_seconds": {
"max": 150,
"min": 90
}
},
"each_side": false
}
},
{
"name": "Assisted Chin-Up",
"notes": "Start with 8 clean reps per set. Continue toward 10 only while full range and control remain consistent.",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 10,
"min": 8
},
"weight": {
"kind": "assistance",
"target_assistance_lb": {
"max": 75,
"min": 75
}
},
"rest_seconds": {
"max": 180,
"min": 120
}
},
"each_side": false
}
},
{
"name": "Seated Leg Curl",
"notes": "Use a controlled eccentric and avoid forcing the deepest stretch behind the knee.",
"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": "Rear Deltoid Machine",
"notes": "Keep the neck relaxed. Stop the set if the upper traps take over.",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 15,
"min": 12
},
"weight": {
"kind": "total",
"target_lb": {
"max": 70,
"min": 70
}
},
"rest_seconds": {
"max": 105,
"min": 75
}
},
"each_side": false
}
},
{
"name": "Triceps Pressdown",
"notes": "Keep elbows fixed at your sides and use a controlled return.",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 15,
"min": 12
},
"weight": {
"kind": "total",
"target_lb": {
"max": 34,
"min": 34
}
},
"rest_seconds": {
"max": 90,
"min": 60
}
},
"each_side": false
}
},
{
"name": "Pallof Press",
"notes": "Hold each fully extended rep for about one second without rotating.",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 27.5,
"min": 27.5
}
},
"rest_seconds": {
"max": 75,
"min": 45
}
},
"each_side": true
}
}
]
}Response
{
"content": [
{
"text": "{\"plan\":{\"plannedDate\":\"2026-07-31\",\"version\":1,\"kind\":\"strength\",\"title\":\"Full Body C — Final Gym Session\",\"status\":\"planned\",\"statusNote\":\"\",\"notes\":\"Yesterday was already a substantial full-body session, so today uses different movement patterns and keeps total effort controlled. Warm up with 8–10 min easy cardio plus 1–2 lighter ramp-up sets for the first leg and upper-body exercises. Keep most working sets around RPE 7–8; do not train to failure. If yesterday’s soreness is more than mild, remove one set from leg press, incline press, and assisted chin-ups.\",\"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 the same controlled depth as recent sessions. If 12 reps are clean on all sets and RPE stays below 8, this confirms readiness to progress next time gym access returns.\"},{\"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\":27.5,\"max\":27.5}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":120,\"max\":180}}},\"notes\":\"You completed 3×8 at this load recently. Aim to add reps without sacrificing shoulder position or control.\"},{\"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\":90,\"max\":90}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":90,\"max\":150}}},\"notes\":\"Pause briefly with the shoulder blades back; keep the neck relaxed.\"},{\"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\":75}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":120,\"max\":180}}},\"notes\":\"Start with 8 clean reps per set. Continue toward 10 only while full range and control remain consistent.\"},{\"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\":\"Use a controlled eccentric and avoid forcing the deepest stretch behind the knee.\"},{\"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\":70,\"max\":70}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":75,\"max\":105}}},\"notes\":\"Keep the neck relaxed. Stop the set if the upper traps take over.\"},{\"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\":7,\"max\":8},\"rest_seconds\":{\"min\":60,\"max\":90}}},\"notes\":\"Keep elbows fixed at your sides and use a controlled return.\"},{\"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\":27.5,\"max\":27.5}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":45,\"max\":75}}},\"notes\":\"Hold each fully extended rep for about one second without rotating.\"}]}}",
"type": "text"
}
],
"structuredContent": {
"plan": {
"kind": "strength",
"notes": "Yesterday was already a substantial full-body session, so today uses different movement patterns and keeps total effort controlled. Warm up with 8–10 min easy cardio plus 1–2 lighter ramp-up sets for the first leg and upper-body exercises. Keep most working sets around RPE 7–8; do not train to failure. If yesterday’s soreness is more than mild, remove one set from leg press, incline press, and assisted chin-ups.",
"title": "Full Body C — Final Gym Session",
"status": "planned",
"version": 1,
"exercises": [
{
"notes": "Use the same controlled depth as recent sessions. If 12 reps are clean on all sets and RPE stays below 8, this confirms readiness to progress next time gym access returns.",
"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": "You completed 3×8 at this load recently. Aim to add reps without sacrificing shoulder position or control.",
"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": 27.5
}
},
"rest_seconds": {
"max": 180,
"min": 120
}
},
"each_side": false
},
"canonicalName": "Dumbbell Incline Press"
},
{
"notes": "Pause briefly with the shoulder blades back; keep the neck relaxed.",
"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": 90
}
},
"rest_seconds": {
"max": 150,
"min": 90
}
},
"each_side": false
},
"canonicalName": "Chest-Supported Row"
},
{
"notes": "Start with 8 clean reps per set. Continue toward 10 only while full range and control remain consistent.",
"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": 75,
"min": 75
}
},
"rest_seconds": {
"max": 180,
"min": 120
}
},
"each_side": false
},
"canonicalName": "Assisted Chin-Up"
},
{
"notes": "Use a controlled eccentric and avoid forcing the deepest stretch behind the knee.",
"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": "Keep the neck relaxed. Stop the set if the upper traps take over.",
"authoredName": "Rear Deltoid Machine",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 15,
"min": 12
},
"weight": {
"kind": "total",
"target_lb": {
"max": 70,
"min": 70
}
},
"rest_seconds": {
"max": 105,
"min": 75
}
},
"each_side": false
},
"canonicalName": "Rear Deltoid Machine"
},
{
"notes": "Keep elbows fixed at your sides and use a controlled return.",
"authoredName": "Triceps Pressdown",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"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": "Hold each fully extended rep for about one second without rotating.",
"authoredName": "Pallof Press",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 27.5,
"min": 27.5
}
},
"rest_seconds": {
"max": 75,
"min": 45
}
},
"each_side": true
},
"canonicalName": "Pallof Press"
}
],
"statusNote": "",
"plannedDate": "2026-07-31"
}
}
}