create_plan
Arguments
{
"date": "2026-08-18",
"kind": "strength",
"notes": "First logged strength session since Jul 31 after ~18 days away from lifting; cardio has continued. Warm up with 8–10 min easy bike/treadmill plus 1–2 light ramp-up sets before the first leg and pressing movements. Because this is a different gym, machine-stack numbers may not transfer: use the listed loads only as starting references and prioritize RPE 6–7 with clean technique. Stop each work set with ~3–4 reps in reserve. No need to chase July PRs today.",
"title": "Full Body Re-Entry — Travel Gym",
"exercises": [
{
"name": "Leg Press",
"notes": "Previous best recent work: 3×12 @ 230 lb. Travel-gym machines vary substantially; adjust load to hit RPE 6–7.",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 210,
"min": 190
}
},
"rest_seconds": {
"max": 180,
"min": 120
}
},
"each_side": false
}
},
{
"name": "Dumbbell Incline Press",
"notes": "Recent baseline was 27.5 lb/hand for 8–10 reps at RPE 7–8.",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 10,
"min": 8
},
"weight": {
"kind": "per_hand",
"target_lb_per_hand": {
"max": 25,
"min": 22.5
}
},
"rest_seconds": {
"max": 180,
"min": 120
}
},
"each_side": false
}
},
{
"name": "Chest-Supported Row",
"notes": "Recent baseline was 90 lb for 3×12 at RPE 8. If this machine feels very different, ignore the number and match the target RPE.",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 80,
"min": 70
}
},
"rest_seconds": {
"max": 150,
"min": 90
}
},
"each_side": false
}
},
{
"name": "Seated Leg Curl",
"notes": "Recent baseline was 100 lb for 3×12. Keep the eccentric controlled and do not force end range.",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 90,
"min": 80
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
}
},
{
"name": "Lat Pulldown",
"notes": "Recent baseline was 105 lb for 3×10. Use a comfortable grip and full controlled range.",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 95,
"min": 85
}
},
"rest_seconds": {
"max": 150,
"min": 90
}
},
"each_side": false
}
},
{
"name": "Cable Face Pull",
"notes": "Keep this easy and strict; prioritize upper-back/scapular control over load.",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 6,
"min": 5
},
"reps": {
"max": 15,
"min": 12
},
"weight": {
"kind": "total",
"target_lb": {
"max": 25,
"min": 20
}
},
"rest_seconds": {
"max": 90,
"min": 60
}
},
"each_side": false
}
},
{
"name": "Pallof Press",
"notes": "Brace without rotating; slow return.",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 24,
"min": 19
}
},
"rest_seconds": {
"max": 75,
"min": 45
}
},
"each_side": true
}
},
{
"name": "Side Plank",
"notes": "One set per side is enough if the session is already fatiguing.",
"prescription": {
"sets": {
"max": 2,
"min": 1
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 60,
"min": 45
},
"duration_seconds": {
"max": 60,
"min": 45
}
},
"each_side": true
}
}
]
}Response
{
"content": [
{
"text": "{\"plan\":{\"plannedDate\":\"2026-08-18\",\"version\":1,\"kind\":\"strength\",\"title\":\"Full Body Re-Entry — Travel Gym\",\"status\":\"planned\",\"statusNote\":\"\",\"notes\":\"First logged strength session since Jul 31 after ~18 days away from lifting; cardio has continued. Warm up with 8–10 min easy bike/treadmill plus 1–2 light ramp-up sets before the first leg and pressing movements. Because this is a different gym, machine-stack numbers may not transfer: use the listed loads only as starting references and prioritize RPE 6–7 with clean technique. Stop each work set with ~3–4 reps in reserve. No need to chase July PRs today.\",\"exercises\":[{\"authoredName\":\"Leg Press\",\"canonicalName\":\"Leg Press\",\"prescription\":{\"sets\":{\"min\":2,\"max\":2},\"each_side\":false,\"target\":{\"reps\":{\"min\":10,\"max\":12},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":190,\"max\":210}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":120,\"max\":180}}},\"notes\":\"Previous best recent work: 3×12 @ 230 lb. Travel-gym machines vary substantially; adjust load to hit RPE 6–7.\"},{\"authoredName\":\"Dumbbell Incline Press\",\"canonicalName\":\"Dumbbell Incline Press\",\"prescription\":{\"sets\":{\"min\":2,\"max\":2},\"each_side\":false,\"target\":{\"reps\":{\"min\":8,\"max\":10},\"weight\":{\"kind\":\"per_hand\",\"target_lb_per_hand\":{\"min\":22.5,\"max\":25}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":120,\"max\":180}}},\"notes\":\"Recent baseline was 27.5 lb/hand for 8–10 reps at RPE 7–8.\"},{\"authoredName\":\"Chest-Supported Row\",\"canonicalName\":\"Chest-Supported Row\",\"prescription\":{\"sets\":{\"min\":2,\"max\":2},\"each_side\":false,\"target\":{\"reps\":{\"min\":10,\"max\":12},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":70,\"max\":80}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":90,\"max\":150}}},\"notes\":\"Recent baseline was 90 lb for 3×12 at RPE 8. If this machine feels very different, ignore the number and match the target RPE.\"},{\"authoredName\":\"Seated Leg Curl\",\"canonicalName\":\"Seated Leg Curl\",\"prescription\":{\"sets\":{\"min\":2,\"max\":2},\"each_side\":false,\"target\":{\"reps\":{\"min\":10,\"max\":12},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":80,\"max\":90}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":90,\"max\":120}}},\"notes\":\"Recent baseline was 100 lb for 3×12. Keep the eccentric controlled and do not force end range.\"},{\"authoredName\":\"Lat Pulldown\",\"canonicalName\":\"Lat Pulldown\",\"prescription\":{\"sets\":{\"min\":2,\"max\":2},\"each_side\":false,\"target\":{\"reps\":{\"min\":10,\"max\":12},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":85,\"max\":95}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":90,\"max\":150}}},\"notes\":\"Recent baseline was 105 lb for 3×10. Use a comfortable grip and full controlled range.\"},{\"authoredName\":\"Cable Face Pull\",\"canonicalName\":\"Cable Face Pull\",\"prescription\":{\"sets\":{\"min\":2,\"max\":2},\"each_side\":false,\"target\":{\"reps\":{\"min\":12,\"max\":15},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":20,\"max\":25}},\"rpe\":{\"min\":5,\"max\":6},\"rest_seconds\":{\"min\":60,\"max\":90}}},\"notes\":\"Keep this easy and strict; prioritize upper-back/scapular control over load.\"},{\"authoredName\":\"Pallof Press\",\"canonicalName\":\"Pallof Press\",\"prescription\":{\"sets\":{\"min\":2,\"max\":2},\"each_side\":true,\"target\":{\"reps\":{\"min\":10,\"max\":12},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":19,\"max\":24}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":45,\"max\":75}}},\"notes\":\"Brace without rotating; slow return.\"},{\"authoredName\":\"Side Plank\",\"canonicalName\":\"Side Plank\",\"prescription\":{\"sets\":{\"min\":1,\"max\":2},\"each_side\":true,\"target\":{\"duration_seconds\":{\"min\":45,\"max\":60},\"weight\":{\"kind\":\"no_weight\"},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":45,\"max\":60}}},\"notes\":\"One set per side is enough if the session is already fatiguing.\"}]}}",
"type": "text"
}
],
"structuredContent": {
"plan": {
"kind": "strength",
"notes": "First logged strength session since Jul 31 after ~18 days away from lifting; cardio has continued. Warm up with 8–10 min easy bike/treadmill plus 1–2 light ramp-up sets before the first leg and pressing movements. Because this is a different gym, machine-stack numbers may not transfer: use the listed loads only as starting references and prioritize RPE 6–7 with clean technique. Stop each work set with ~3–4 reps in reserve. No need to chase July PRs today.",
"title": "Full Body Re-Entry — Travel Gym",
"status": "planned",
"version": 1,
"exercises": [
{
"notes": "Previous best recent work: 3×12 @ 230 lb. Travel-gym machines vary substantially; adjust load to hit RPE 6–7.",
"authoredName": "Leg Press",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 210,
"min": 190
}
},
"rest_seconds": {
"max": 180,
"min": 120
}
},
"each_side": false
},
"canonicalName": "Leg Press"
},
{
"notes": "Recent baseline was 27.5 lb/hand for 8–10 reps at RPE 7–8.",
"authoredName": "Dumbbell Incline Press",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 10,
"min": 8
},
"weight": {
"kind": "per_hand",
"target_lb_per_hand": {
"max": 25,
"min": 22.5
}
},
"rest_seconds": {
"max": 180,
"min": 120
}
},
"each_side": false
},
"canonicalName": "Dumbbell Incline Press"
},
{
"notes": "Recent baseline was 90 lb for 3×12 at RPE 8. If this machine feels very different, ignore the number and match the target RPE.",
"authoredName": "Chest-Supported Row",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 80,
"min": 70
}
},
"rest_seconds": {
"max": 150,
"min": 90
}
},
"each_side": false
},
"canonicalName": "Chest-Supported Row"
},
{
"notes": "Recent baseline was 100 lb for 3×12. Keep the eccentric controlled and do not force end range.",
"authoredName": "Seated Leg Curl",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 90,
"min": 80
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
},
"canonicalName": "Seated Leg Curl"
},
{
"notes": "Recent baseline was 105 lb for 3×10. Use a comfortable grip and full controlled range.",
"authoredName": "Lat Pulldown",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 95,
"min": 85
}
},
"rest_seconds": {
"max": 150,
"min": 90
}
},
"each_side": false
},
"canonicalName": "Lat Pulldown"
},
{
"notes": "Keep this easy and strict; prioritize upper-back/scapular control over load.",
"authoredName": "Cable Face Pull",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 6,
"min": 5
},
"reps": {
"max": 15,
"min": 12
},
"weight": {
"kind": "total",
"target_lb": {
"max": 25,
"min": 20
}
},
"rest_seconds": {
"max": 90,
"min": 60
}
},
"each_side": false
},
"canonicalName": "Cable Face Pull"
},
{
"notes": "Brace without rotating; slow return.",
"authoredName": "Pallof Press",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 24,
"min": 19
}
},
"rest_seconds": {
"max": 75,
"min": 45
}
},
"each_side": true
},
"canonicalName": "Pallof Press"
},
{
"notes": "One set per side is enough if the session is already fatiguing.",
"authoredName": "Side Plank",
"prescription": {
"sets": {
"max": 2,
"min": 1
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 60,
"min": 45
},
"duration_seconds": {
"max": 60,
"min": 45
}
},
"each_side": true
},
"canonicalName": "Side Plank"
}
],
"statusNote": "",
"plannedDate": "2026-08-18"
}
}
}