create_plan
Arguments
{
"date": "2026-09-19",
"kind": "strength",
"notes": "Second strength day of the re-entry block. Warm up 8–10 min on treadmill or rower. If Thursday caused more than mild soreness, use the low end of every load range and do only 2 sets on movements listed as 2–3 sets. Otherwise aim for RPE 6–7 with 3–4 reps in reserve. Keep technique crisp and stop any set if joint pain appears.",
"title": "Full Body Re-Entry B",
"exercises": [
{
"name": "Goblet Squat",
"notes": "",
"prescription": {
"sets": {
"max": 3,
"min": 2
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 10,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 35,
"min": 30
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
}
},
{
"name": "Dumbbell Romanian Deadlift",
"notes": "",
"prescription": {
"sets": {
"max": 3,
"min": 2
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"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": "",
"prescription": {
"sets": {
"max": 3,
"min": 2
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 10,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 70,
"min": 60
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
}
},
{
"name": "Lat Pulldown",
"notes": "",
"prescription": {
"sets": {
"max": 3,
"min": 2
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 10,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 95,
"min": 85
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
}
},
{
"name": "Step-Up",
"notes": "",
"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": 10,
"min": 5
}
},
"rest_seconds": {
"max": 90,
"min": 75
}
},
"each_side": true
}
},
{
"name": "Lateral Raise Machine",
"notes": "",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 15,
"min": 12
},
"weight": {
"kind": "total",
"target_lb": {
"max": 35,
"min": 30
}
},
"rest_seconds": {
"max": 75,
"min": 60
}
},
"each_side": false
}
},
{
"name": "Farmer Carry",
"notes": "",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"weight": {
"kind": "per_hand",
"target_lb_per_hand": {
"max": 40,
"min": 35
}
},
"rest_seconds": {
"max": 90,
"min": 60
},
"duration_seconds": {
"max": 45,
"min": 30
}
},
"each_side": false
}
},
{
"name": "Front Plank",
"notes": "",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 6,
"min": 5
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 60,
"min": 45
},
"duration_seconds": {
"max": 60,
"min": 45
}
},
"each_side": false
}
}
]
}Response
{
"content": [
{
"text": "{\"plan\":{\"plannedDate\":\"2026-09-19\",\"version\":1,\"kind\":\"strength\",\"title\":\"Full Body Re-Entry B\",\"status\":\"planned\",\"statusNote\":\"\",\"notes\":\"Second strength day of the re-entry block. Warm up 8–10 min on treadmill or rower. If Thursday caused more than mild soreness, use the low end of every load range and do only 2 sets on movements listed as 2–3 sets. Otherwise aim for RPE 6–7 with 3–4 reps in reserve. Keep technique crisp and stop any set if joint pain appears.\",\"exercises\":[{\"authoredName\":\"Goblet Squat\",\"canonicalName\":\"Goblet Squat\",\"prescription\":{\"sets\":{\"min\":2,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":10,\"max\":10},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":30,\"max\":35}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":90,\"max\":120}}}},{\"authoredName\":\"Dumbbell Romanian Deadlift\",\"canonicalName\":\"Dumbbell Romanian Deadlift\",\"prescription\":{\"sets\":{\"min\":2,\"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\":6,\"max\":7},\"rest_seconds\":{\"min\":90,\"max\":120}}}},{\"authoredName\":\"Chest Press Machine\",\"canonicalName\":\"Chest Press Machine\",\"prescription\":{\"sets\":{\"min\":2,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":10,\"max\":10},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":60,\"max\":70}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":90,\"max\":120}}}},{\"authoredName\":\"Lat Pulldown\",\"canonicalName\":\"Lat Pulldown\",\"prescription\":{\"sets\":{\"min\":2,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":10,\"max\":10},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":85,\"max\":95}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":90,\"max\":120}}}},{\"authoredName\":\"Step-Up\",\"canonicalName\":\"Step-Up\",\"prescription\":{\"sets\":{\"min\":2,\"max\":2},\"each_side\":true,\"target\":{\"reps\":{\"min\":8,\"max\":10},\"weight\":{\"kind\":\"per_hand\",\"target_lb_per_hand\":{\"min\":5,\"max\":10}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":75,\"max\":90}}}},{\"authoredName\":\"Lateral Raise Machine\",\"canonicalName\":\"Lateral Raise Machine\",\"prescription\":{\"sets\":{\"min\":2,\"max\":2},\"each_side\":false,\"target\":{\"reps\":{\"min\":12,\"max\":15},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":30,\"max\":35}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":60,\"max\":75}}}},{\"authoredName\":\"Farmer Carry\",\"canonicalName\":\"Farmer Carry\",\"prescription\":{\"sets\":{\"min\":2,\"max\":2},\"each_side\":false,\"target\":{\"duration_seconds\":{\"min\":30,\"max\":45},\"weight\":{\"kind\":\"per_hand\",\"target_lb_per_hand\":{\"min\":35,\"max\":40}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":60,\"max\":90}}}},{\"authoredName\":\"Front Plank\",\"canonicalName\":\"Front Plank\",\"prescription\":{\"sets\":{\"min\":2,\"max\":2},\"each_side\":false,\"target\":{\"duration_seconds\":{\"min\":45,\"max\":60},\"weight\":{\"kind\":\"no_weight\"},\"rpe\":{\"min\":5,\"max\":6},\"rest_seconds\":{\"min\":45,\"max\":60}}}}]}}",
"type": "text"
}
],
"structuredContent": {
"plan": {
"kind": "strength",
"notes": "Second strength day of the re-entry block. Warm up 8–10 min on treadmill or rower. If Thursday caused more than mild soreness, use the low end of every load range and do only 2 sets on movements listed as 2–3 sets. Otherwise aim for RPE 6–7 with 3–4 reps in reserve. Keep technique crisp and stop any set if joint pain appears.",
"title": "Full Body Re-Entry B",
"status": "planned",
"version": 1,
"exercises": [
{
"authoredName": "Goblet Squat",
"prescription": {
"sets": {
"max": 3,
"min": 2
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 10,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 35,
"min": 30
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
},
"canonicalName": "Goblet Squat"
},
{
"authoredName": "Dumbbell Romanian Deadlift",
"prescription": {
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"min": 2
},
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"rpe": {
"max": 7,
"min": 6
},
"reps": {
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},
"weight": {
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}
},
"rest_seconds": {
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}
},
"each_side": false
},
"canonicalName": "Dumbbell Romanian Deadlift"
},
{
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"prescription": {
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},
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},
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},
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}
},
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},
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},
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},
{
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},
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},
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},
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}
},
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}
},
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},
"canonicalName": "Lat Pulldown"
},
{
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},
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},
"reps": {
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},
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}
},
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}
},
"each_side": true
},
"canonicalName": "Step-Up"
},
{
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},
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},
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},
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}
},
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}
},
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},
"canonicalName": "Lateral Raise Machine"
},
{
"authoredName": "Farmer Carry",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
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"rpe": {
"max": 7,
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},
"weight": {
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}
},
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},
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}
},
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},
"canonicalName": "Farmer Carry"
},
{
"authoredName": "Front Plank",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 6,
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},
"weight": {
"kind": "no_weight"
},
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},
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}
},
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},
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}
],
"statusNote": "",
"plannedDate": "2026-09-19"
}
}
}