create_plan
Arguments
{
"date": "2026-09-17",
"kind": "strength",
"notes": "First strength session after ~1 month away from regular lifting. Warm up 8–10 min on treadmill or rower, then do 1 light ramp-up set before the first lower-body and first pressing movement. Keep every work set controlled at RPE 6; stop with ~4 reps in reserve. No grinders, no failure. Use the low end of the load range if anything feels unusually stiff after travel.",
"title": "Full Body Re-Entry A",
"exercises": [
{
"name": "Leg Press",
"notes": "",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 6,
"min": 6
},
"reps": {
"max": 10,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 200,
"min": 185
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
}
},
{
"name": "Dumbbell Incline Press",
"notes": "",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 6,
"min": 6
},
"reps": {
"max": 10,
"min": 10
},
"weight": {
"kind": "per_hand",
"target_lb_per_hand": {
"max": 22.5,
"min": 20
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
}
},
{
"name": "Chest-Supported Row",
"notes": "",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 6,
"min": 6
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 75,
"min": 70
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
}
},
{
"name": "Assisted Chin-Up",
"notes": "",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 6,
"min": 6
},
"reps": {
"max": 10,
"min": 8
},
"weight": {
"kind": "assistance",
"target_assistance_lb": {
"max": 90,
"min": 85
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
}
},
{
"name": "Seated Leg Curl",
"notes": "",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 6,
"min": 6
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 90,
"min": 80
}
},
"rest_seconds": {
"max": 90,
"min": 75
}
},
"each_side": false
}
},
{
"name": "Cable Face Pull",
"notes": "",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 6,
"min": 5
},
"reps": {
"max": 15,
"min": 12
},
"weight": {
"kind": "total",
"target_lb": {
"max": 27.5,
"min": 22.5
}
},
"rest_seconds": {
"max": 75,
"min": 60
}
},
"each_side": false
}
},
{
"name": "Pallof Press",
"notes": "",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 6,
"min": 5
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 24,
"min": 20
}
},
"rest_seconds": {
"max": 60,
"min": 45
}
},
"each_side": true
}
}
]
}Response
{
"content": [
{
"text": "{\"plan\":{\"plannedDate\":\"2026-09-17\",\"version\":1,\"kind\":\"strength\",\"title\":\"Full Body Re-Entry A\",\"status\":\"planned\",\"statusNote\":\"\",\"notes\":\"First strength session after ~1 month away from regular lifting. Warm up 8–10 min on treadmill or rower, then do 1 light ramp-up set before the first lower-body and first pressing movement. Keep every work set controlled at RPE 6; stop with ~4 reps in reserve. No grinders, no failure. Use the low end of the load range if anything feels unusually stiff after travel.\",\"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\":185,\"max\":200}},\"rpe\":{\"min\":6,\"max\":6},\"rest_seconds\":{\"min\":90,\"max\":120}}}},{\"authoredName\":\"Dumbbell Incline Press\",\"canonicalName\":\"Dumbbell Incline Press\",\"prescription\":{\"sets\":{\"min\":2,\"max\":2},\"each_side\":false,\"target\":{\"reps\":{\"min\":10,\"max\":10},\"weight\":{\"kind\":\"per_hand\",\"target_lb_per_hand\":{\"min\":20,\"max\":22.5}},\"rpe\":{\"min\":6,\"max\":6},\"rest_seconds\":{\"min\":90,\"max\":120}}}},{\"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\":75}},\"rpe\":{\"min\":6,\"max\":6},\"rest_seconds\":{\"min\":90,\"max\":120}}}},{\"authoredName\":\"Assisted Chin-Up\",\"canonicalName\":\"Assisted Chin-Up\",\"prescription\":{\"sets\":{\"min\":2,\"max\":2},\"each_side\":false,\"target\":{\"reps\":{\"min\":8,\"max\":10},\"weight\":{\"kind\":\"assistance\",\"target_assistance_lb\":{\"min\":85,\"max\":90}},\"rpe\":{\"min\":6,\"max\":6},\"rest_seconds\":{\"min\":90,\"max\":120}}}},{\"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\":6},\"rest_seconds\":{\"min\":75,\"max\":90}}}},{\"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\":22.5,\"max\":27.5}},\"rpe\":{\"min\":5,\"max\":6},\"rest_seconds\":{\"min\":60,\"max\":75}}}},{\"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\":20,\"max\":24}},\"rpe\":{\"min\":5,\"max\":6},\"rest_seconds\":{\"min\":45,\"max\":60}}}}]}}",
"type": "text"
}
],
"structuredContent": {
"plan": {
"kind": "strength",
"notes": "First strength session after ~1 month away from regular lifting. Warm up 8–10 min on treadmill or rower, then do 1 light ramp-up set before the first lower-body and first pressing movement. Keep every work set controlled at RPE 6; stop with ~4 reps in reserve. No grinders, no failure. Use the low end of the load range if anything feels unusually stiff after travel.",
"title": "Full Body Re-Entry A",
"status": "planned",
"version": 1,
"exercises": [
{
"authoredName": "Leg Press",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 6,
"min": 6
},
"reps": {
"max": 10,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 200,
"min": 185
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
},
"canonicalName": "Leg Press"
},
{
"authoredName": "Dumbbell Incline Press",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 6,
"min": 6
},
"reps": {
"max": 10,
"min": 10
},
"weight": {
"kind": "per_hand",
"target_lb_per_hand": {
"max": 22.5,
"min": 20
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
},
"canonicalName": "Dumbbell Incline Press"
},
{
"authoredName": "Chest-Supported Row",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 6,
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},
"reps": {
"max": 12,
"min": 10
},
"weight": {
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}
},
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}
},
"each_side": false
},
"canonicalName": "Chest-Supported Row"
},
{
"authoredName": "Assisted Chin-Up",
"prescription": {
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"max": 2,
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},
"target": {
"rpe": {
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},
"reps": {
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},
"weight": {
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}
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},
"canonicalName": "Assisted Chin-Up"
},
{
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},
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"max": 6,
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},
"reps": {
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"min": 10
},
"weight": {
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}
},
"rest_seconds": {
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}
},
"each_side": false
},
"canonicalName": "Seated Leg Curl"
},
{
"authoredName": "Cable Face Pull",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 6,
"min": 5
},
"reps": {
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"min": 12
},
"weight": {
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}
},
"rest_seconds": {
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}
},
"each_side": false
},
"canonicalName": "Cable Face Pull"
},
{
"authoredName": "Pallof Press",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
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"max": 6,
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},
"reps": {
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},
"weight": {
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"target_lb": {
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}
},
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}
},
"each_side": true
},
"canonicalName": "Pallof Press"
}
],
"statusNote": "",
"plannedDate": "2026-09-17"
}
}
}