update_plan
Arguments
{
"date": "2026-09-18",
"kind": "strength",
"notes": "Yesterday’s Full Body Re-Entry A was only RPE 5 overall, with no exercise above RPE 6, and stiffness is minimal today. Start with 35–45 min easy Zone 2 cycling at RPE 4–5 (conversational; no intervals). Then complete the accessory strength and mobility below. Keep accessories around RPE 6–7 and avoid turning this into another compound-heavy full-body day so tomorrow’s Full Body B remains productive.",
"title": "Zone 2 + Accessories + Mobility",
"exercises": [
{
"name": "Lateral Raise Machine",
"notes": "Use the load that keeps the last few reps controlled; avoid shrugging.",
"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": 30
}
},
"rest_seconds": {
"max": 75,
"min": 60
}
},
"each_side": false
}
},
{
"name": "Triceps Pressdown",
"notes": "",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"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": "Dumbbell Curl",
"notes": "",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "per_hand",
"target_lb_per_hand": {
"max": 20,
"min": 15
}
},
"rest_seconds": {
"max": 75,
"min": 60
}
},
"each_side": false
}
},
{
"name": "Cable External Rotation",
"notes": "",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 6,
"min": 5
},
"reps": {
"max": 15,
"min": 12
},
"weight": {
"kind": "total",
"target_lb": {
"max": 10,
"min": 7.5
}
},
"rest_seconds": {
"max": 60,
"min": 45
}
},
"each_side": true
}
},
{
"name": "Farmer Carry",
"notes": "",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"weight": {
"kind": "per_hand",
"target_lb_per_hand": {
"max": 45,
"min": 40
}
},
"rest_seconds": {
"max": 90,
"min": 60
},
"duration_seconds": {
"max": 60,
"min": 45
}
},
"each_side": false
}
},
{
"name": "Dead Bug",
"notes": "",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 4,
"min": 3
},
"reps": {
"max": 10,
"min": 10
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 45,
"min": 30
}
},
"each_side": true
}
},
{
"name": "Hip Flexor Stretch",
"notes": "",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 3,
"min": 2
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 30,
"min": 15
},
"duration_seconds": {
"max": 45,
"min": 30
}
},
"each_side": true
}
},
{
"name": "Hamstring Floss",
"notes": "",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 3,
"min": 2
},
"reps": {
"max": 10,
"min": 8
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 30,
"min": 15
}
},
"each_side": true
}
},
{
"name": "Thoracic Rotation",
"notes": "",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 3,
"min": 2
},
"reps": {
"max": 10,
"min": 8
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 30,
"min": 15
}
},
"each_side": true
}
},
{
"name": "Scapular Wall Slide",
"notes": "",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 4,
"min": 3
},
"reps": {
"max": 10,
"min": 8
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 45,
"min": 30
}
},
"each_side": false
}
}
],
"old_version": 1,
"update_reason": "Add Zone 2 cycling and real accessory strength because yesterday was easy and current stiffness is minimal."
}Response
{
"content": [
{
"text": "{\"plan\":{\"plannedDate\":\"2026-09-18\",\"version\":2,\"kind\":\"strength\",\"title\":\"Zone 2 + Accessories + Mobility\",\"status\":\"planned\",\"statusNote\":\"\",\"notes\":\"Yesterday’s Full Body Re-Entry A was only RPE 5 overall, with no exercise above RPE 6, and stiffness is minimal today. Start with 35–45 min easy Zone 2 cycling at RPE 4–5 (conversational; no intervals). Then complete the accessory strength and mobility below. Keep accessories around RPE 6–7 and avoid turning this into another compound-heavy full-body day so tomorrow’s Full Body B remains productive.\",\"exercises\":[{\"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\":30,\"max\":40}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":60,\"max\":75}}},\"notes\":\"Use the load that keeps the last few reps controlled; avoid shrugging.\"},{\"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\":30,\"max\":35}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":60,\"max\":75}}}},{\"authoredName\":\"Dumbbell Curl\",\"canonicalName\":\"Dumbbell Curl\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":10,\"max\":12},\"weight\":{\"kind\":\"per_hand\",\"target_lb_per_hand\":{\"min\":15,\"max\":20}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":60,\"max\":75}}}},{\"authoredName\":\"Cable External Rotation\",\"canonicalName\":\"Cable External Rotation\",\"prescription\":{\"sets\":{\"min\":2,\"max\":2},\"each_side\":true,\"target\":{\"reps\":{\"min\":12,\"max\":15},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":7.5,\"max\":10}},\"rpe\":{\"min\":5,\"max\":6},\"rest_seconds\":{\"min\":45,\"max\":60}}}},{\"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\":40,\"max\":45}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":60,\"max\":90}}}},{\"authoredName\":\"Dead Bug\",\"canonicalName\":\"Dead Bug\",\"prescription\":{\"sets\":{\"min\":2,\"max\":2},\"each_side\":true,\"target\":{\"reps\":{\"min\":10,\"max\":10},\"weight\":{\"kind\":\"no_weight\"},\"rpe\":{\"min\":3,\"max\":4},\"rest_seconds\":{\"min\":30,\"max\":45}}}},{\"authoredName\":\"Hip Flexor Stretch\",\"canonicalName\":\"Hip Flexor Stretch\",\"prescription\":{\"sets\":{\"min\":2,\"max\":2},\"each_side\":true,\"target\":{\"duration_seconds\":{\"min\":30,\"max\":45},\"weight\":{\"kind\":\"no_weight\"},\"rpe\":{\"min\":2,\"max\":3},\"rest_seconds\":{\"min\":15,\"max\":30}}}},{\"authoredName\":\"Hamstring Floss\",\"canonicalName\":\"Hamstring Floss\",\"prescription\":{\"sets\":{\"min\":2,\"max\":2},\"each_side\":true,\"target\":{\"reps\":{\"min\":8,\"max\":10},\"weight\":{\"kind\":\"no_weight\"},\"rpe\":{\"min\":2,\"max\":3},\"rest_seconds\":{\"min\":15,\"max\":30}}}},{\"authoredName\":\"Thoracic Rotation\",\"canonicalName\":\"Thoracic Rotation\",\"prescription\":{\"sets\":{\"min\":2,\"max\":2},\"each_side\":true,\"target\":{\"reps\":{\"min\":8,\"max\":10},\"weight\":{\"kind\":\"no_weight\"},\"rpe\":{\"min\":2,\"max\":3},\"rest_seconds\":{\"min\":15,\"max\":30}}}},{\"authoredName\":\"Scapular Wall Slide\",\"canonicalName\":\"Scapular Wall Slide\",\"prescription\":{\"sets\":{\"min\":2,\"max\":2},\"each_side\":false,\"target\":{\"reps\":{\"min\":8,\"max\":10},\"weight\":{\"kind\":\"no_weight\"},\"rpe\":{\"min\":3,\"max\":4},\"rest_seconds\":{\"min\":30,\"max\":45}}}}]}}",
"type": "text"
}
],
"structuredContent": {
"plan": {
"kind": "strength",
"notes": "Yesterday’s Full Body Re-Entry A was only RPE 5 overall, with no exercise above RPE 6, and stiffness is minimal today. Start with 35–45 min easy Zone 2 cycling at RPE 4–5 (conversational; no intervals). Then complete the accessory strength and mobility below. Keep accessories around RPE 6–7 and avoid turning this into another compound-heavy full-body day so tomorrow’s Full Body B remains productive.",
"title": "Zone 2 + Accessories + Mobility",
"status": "planned",
"version": 2,
"exercises": [
{
"notes": "Use the load that keeps the last few reps controlled; avoid shrugging.",
"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": 30
}
},
"rest_seconds": {
"max": 75,
"min": 60
}
},
"each_side": false
},
"canonicalName": "Lateral Raise Machine"
},
{
"authoredName": "Triceps Pressdown",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"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
},
"canonicalName": "Triceps Pressdown"
},
{
"authoredName": "Dumbbell Curl",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "per_hand",
"target_lb_per_hand": {
"max": 20,
"min": 15
}
},
"rest_seconds": {
"max": 75,
"min": 60
}
},
"each_side": false
},
"canonicalName": "Dumbbell Curl"
},
{
"authoredName": "Cable External Rotation",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 6,
"min": 5
},
"reps": {
"max": 15,
"min": 12
},
"weight": {
"kind": "total",
"target_lb": {
"max": 10,
"min": 7.5
}
},
"rest_seconds": {
"max": 60,
"min": 45
}
},
"each_side": true
},
"canonicalName": "Cable External Rotation"
},
{
"authoredName": "Farmer Carry",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"weight": {
"kind": "per_hand",
"target_lb_per_hand": {
"max": 45,
"min": 40
}
},
"rest_seconds": {
"max": 90,
"min": 60
},
"duration_seconds": {
"max": 60,
"min": 45
}
},
"each_side": false
},
"canonicalName": "Farmer Carry"
},
{
"authoredName": "Dead Bug",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 4,
"min": 3
},
"reps": {
"max": 10,
"min": 10
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 45,
"min": 30
}
},
"each_side": true
},
"canonicalName": "Dead Bug"
},
{
"authoredName": "Hip Flexor Stretch",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 3,
"min": 2
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 30,
"min": 15
},
"duration_seconds": {
"max": 45,
"min": 30
}
},
"each_side": true
},
"canonicalName": "Hip Flexor Stretch"
},
{
"authoredName": "Hamstring Floss",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 3,
"min": 2
},
"reps": {
"max": 10,
"min": 8
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 30,
"min": 15
}
},
"each_side": true
},
"canonicalName": "Hamstring Floss"
},
{
"authoredName": "Thoracic Rotation",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 3,
"min": 2
},
"reps": {
"max": 10,
"min": 8
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 30,
"min": 15
}
},
"each_side": true
},
"canonicalName": "Thoracic Rotation"
},
{
"authoredName": "Scapular Wall Slide",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 4,
"min": 3
},
"reps": {
"max": 10,
"min": 8
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 45,
"min": 30
}
},
"each_side": false
},
"canonicalName": "Scapular Wall Slide"
}
],
"statusNote": "",
"plannedDate": "2026-09-18"
}
}
}