update_plan
Arguments
{
"date": "2026-09-19",
"kind": "strength",
"notes": "Yesterday’s first strength session back was only RPE 5 overall and today’s stiffness is minimal, so use this as a normal-but-controlled full-body session rather than another cautious re-entry. Warm up 8–10 min. Aim for RPE 7 on the main lifts with about 3 reps in reserve. Prefer the upper end of the load ranges when the machine feels comparable to your usual gym. If today’s accessory session causes unexpected fatigue, use the low end instead. No grinding or failure.",
"title": "Full Body Re-Entry B — Progression",
"exercises": [
{
"name": "Goblet Squat",
"notes": "Previous regular-training load was 40 lb for 3×10.",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 10,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 40,
"min": 35
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
}
},
{
"name": "Dumbbell Romanian Deadlift",
"notes": "Your old 12.5 lb/hand load was consistently very easy, so increase if technique stays crisp.",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 10,
"min": 10
},
"weight": {
"kind": "per_hand",
"target_lb_per_hand": {
"max": 20,
"min": 15
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
}
},
{
"name": "Chest Press Machine",
"notes": "Previous best regular-training work was 3×10 @ 80 lb.",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 10,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 80,
"min": 70
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
}
},
{
"name": "Lat Pulldown",
"notes": "Previous regular-training load reached 105 lb for 3×10.",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 10,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 105,
"min": 95
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
}
},
{
"name": "Step-Up",
"notes": "",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 10,
"min": 8
},
"weight": {
"kind": "per_hand",
"target_lb_per_hand": {
"max": 10,
"min": 8
}
},
"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": 40,
"min": 35
}
},
"rest_seconds": {
"max": 75,
"min": 60
}
},
"each_side": false
}
},
{
"name": "Front Plank",
"notes": "",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 60,
"min": 45
},
"duration_seconds": {
"max": 90,
"min": 60
}
},
"each_side": false
}
}
],
"old_version": 1,
"update_reason": "Progress tomorrow toward normal training because the first re-entry session was easier than expected and soreness is minimal."
}Response
{
"content": [
{
"text": "{\"plan\":{\"plannedDate\":\"2026-09-19\",\"version\":2,\"kind\":\"strength\",\"title\":\"Full Body Re-Entry B — Progression\",\"status\":\"planned\",\"statusNote\":\"\",\"notes\":\"Yesterday’s first strength session back was only RPE 5 overall and today’s stiffness is minimal, so use this as a normal-but-controlled full-body session rather than another cautious re-entry. Warm up 8–10 min. Aim for RPE 7 on the main lifts with about 3 reps in reserve. Prefer the upper end of the load ranges when the machine feels comparable to your usual gym. If today’s accessory session causes unexpected fatigue, use the low end instead. No grinding or failure.\",\"exercises\":[{\"authoredName\":\"Goblet Squat\",\"canonicalName\":\"Goblet Squat\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":10,\"max\":10},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":35,\"max\":40}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":90,\"max\":120}}},\"notes\":\"Previous regular-training load was 40 lb for 3×10.\"},{\"authoredName\":\"Dumbbell Romanian Deadlift\",\"canonicalName\":\"Dumbbell Romanian Deadlift\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":10,\"max\":10},\"weight\":{\"kind\":\"per_hand\",\"target_lb_per_hand\":{\"min\":15,\"max\":20}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":90,\"max\":120}}},\"notes\":\"Your old 12.5 lb/hand load was consistently very easy, so increase if technique stays crisp.\"},{\"authoredName\":\"Chest Press Machine\",\"canonicalName\":\"Chest Press Machine\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":10,\"max\":10},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":70,\"max\":80}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":90,\"max\":120}}},\"notes\":\"Previous best regular-training work was 3×10 @ 80 lb.\"},{\"authoredName\":\"Lat Pulldown\",\"canonicalName\":\"Lat Pulldown\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":10,\"max\":10},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":95,\"max\":105}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":90,\"max\":120}}},\"notes\":\"Previous regular-training load reached 105 lb for 3×10.\"},{\"authoredName\":\"Step-Up\",\"canonicalName\":\"Step-Up\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":true,\"target\":{\"reps\":{\"min\":8,\"max\":10},\"weight\":{\"kind\":\"per_hand\",\"target_lb_per_hand\":{\"min\":8,\"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\":35,\"max\":40}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":60,\"max\":75}}}},{\"authoredName\":\"Front Plank\",\"canonicalName\":\"Front Plank\",\"prescription\":{\"sets\":{\"min\":2,\"max\":2},\"each_side\":false,\"target\":{\"duration_seconds\":{\"min\":60,\"max\":90},\"weight\":{\"kind\":\"no_weight\"},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":45,\"max\":60}}}}]}}",
"type": "text"
}
],
"structuredContent": {
"plan": {
"kind": "strength",
"notes": "Yesterday’s first strength session back was only RPE 5 overall and today’s stiffness is minimal, so use this as a normal-but-controlled full-body session rather than another cautious re-entry. Warm up 8–10 min. Aim for RPE 7 on the main lifts with about 3 reps in reserve. Prefer the upper end of the load ranges when the machine feels comparable to your usual gym. If today’s accessory session causes unexpected fatigue, use the low end instead. No grinding or failure.",
"title": "Full Body Re-Entry B — Progression",
"status": "planned",
"version": 2,
"exercises": [
{
"notes": "Previous regular-training load was 40 lb for 3×10.",
"authoredName": "Goblet Squat",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 10,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 40,
"min": 35
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
},
"canonicalName": "Goblet Squat"
},
{
"notes": "Your old 12.5 lb/hand load was consistently very easy, so increase if technique stays crisp.",
"authoredName": "Dumbbell Romanian Deadlift",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 10,
"min": 10
},
"weight": {
"kind": "per_hand",
"target_lb_per_hand": {
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}
},
"rest_seconds": {
"max": 120,
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}
},
"each_side": false
},
"canonicalName": "Dumbbell Romanian Deadlift"
},
{
"notes": "Previous best regular-training work was 3×10 @ 80 lb.",
"authoredName": "Chest Press Machine",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 10,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 80,
"min": 70
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
},
"canonicalName": "Chest Press Machine"
},
{
"notes": "Previous regular-training load reached 105 lb for 3×10.",
"authoredName": "Lat Pulldown",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 10,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 105,
"min": 95
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
},
"canonicalName": "Lat Pulldown"
},
{
"authoredName": "Step-Up",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 10,
"min": 8
},
"weight": {
"kind": "per_hand",
"target_lb_per_hand": {
"max": 10,
"min": 8
}
},
"rest_seconds": {
"max": 90,
"min": 75
}
},
"each_side": true
},
"canonicalName": "Step-Up"
},
{
"authoredName": "Lateral Raise Machine",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 15,
"min": 12
},
"weight": {
"kind": "total",
"target_lb": {
"max": 40,
"min": 35
}
},
"rest_seconds": {
"max": 75,
"min": 60
}
},
"each_side": false
},
"canonicalName": "Lateral Raise Machine"
},
{
"authoredName": "Front Plank",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 60,
"min": 45
},
"duration_seconds": {
"max": 90,
"min": 60
}
},
"each_side": false
},
"canonicalName": "Front Plank"
}
],
"statusNote": "",
"plannedDate": "2026-09-19"
}
}
}