create_plan
Arguments
{
"date": "2026-10-03",
"kind": "strength",
"notes": "Warm up 8–10 min. This is the fuller strength day after the travel break. Keep compounds at RPE 7–8 and accessories at RPE 7–8; no failure. If Thursday felt unexpectedly hard, stay at the low end of all load ranges.",
"title": "Full Body Hypertrophy — Volume Return",
"exercises": [
{
"name": "Goblet Squat",
"notes": "",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 45,
"min": 40
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
}
},
{
"name": "Dumbbell Romanian Deadlift",
"notes": "",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "per_hand",
"target_lb_per_hand": {
"max": 30,
"min": 25
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
}
},
{
"name": "Chest Press Machine",
"notes": "",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 10,
"min": 8
},
"weight": {
"kind": "total",
"target_lb": {
"max": 80,
"min": 75
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
}
},
{
"name": "Lat Pulldown",
"notes": "",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 105,
"min": 100
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
}
},
{
"name": "Step-Up",
"notes": "",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 10,
"min": 10
},
"weight": {
"kind": "per_hand",
"target_lb_per_hand": {
"max": 12.5,
"min": 10
}
},
"rest_seconds": {
"max": 90,
"min": 75
}
},
"each_side": true
}
},
{
"name": "Rear Deltoid Machine",
"notes": "",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 15,
"min": 12
},
"weight": {
"kind": "total",
"target_lb": {
"max": 70,
"min": 65
}
},
"rest_seconds": {
"max": 75,
"min": 60
}
},
"each_side": false
}
},
{
"name": "Triceps Pressdown",
"notes": "",
"prescription": {
"sets": {
"max": 3,
"min": 2
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 15,
"min": 12
},
"weight": {
"kind": "total",
"target_lb": {
"max": 39,
"min": 35
}
},
"rest_seconds": {
"max": 75,
"min": 60
}
},
"each_side": false
}
},
{
"name": "Dumbbell Curl",
"notes": "",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "per_hand",
"target_lb_per_hand": {
"max": 22.5,
"min": 20
}
},
"rest_seconds": {
"max": 75,
"min": 60
}
},
"each_side": false
}
}
]
}Response
{
"content": [
{
"text": "{\"plan\":{\"plannedDate\":\"2026-10-03\",\"version\":1,\"kind\":\"strength\",\"title\":\"Full Body Hypertrophy — Volume Return\",\"status\":\"planned\",\"statusNote\":\"\",\"notes\":\"Warm up 8–10 min. This is the fuller strength day after the travel break. Keep compounds at RPE 7–8 and accessories at RPE 7–8; no failure. If Thursday felt unexpectedly hard, stay at the low end of all load ranges.\",\"exercises\":[{\"authoredName\":\"Goblet Squat\",\"canonicalName\":\"Goblet Squat\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":10,\"max\":12},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":40,\"max\":45}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":90,\"max\":120}}}},{\"authoredName\":\"Dumbbell Romanian Deadlift\",\"canonicalName\":\"Dumbbell Romanian Deadlift\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":10,\"max\":12},\"weight\":{\"kind\":\"per_hand\",\"target_lb_per_hand\":{\"min\":25,\"max\":30}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":90,\"max\":120}}}},{\"authoredName\":\"Chest Press Machine\",\"canonicalName\":\"Chest Press Machine\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":8,\"max\":10},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":75,\"max\":80}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":90,\"max\":120}}}},{\"authoredName\":\"Lat Pulldown\",\"canonicalName\":\"Lat Pulldown\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":10,\"max\":12},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":100,\"max\":105}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":90,\"max\":120}}}},{\"authoredName\":\"Step-Up\",\"canonicalName\":\"Step-Up\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":true,\"target\":{\"reps\":{\"min\":10,\"max\":10},\"weight\":{\"kind\":\"per_hand\",\"target_lb_per_hand\":{\"min\":10,\"max\":12.5}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":75,\"max\":90}}}},{\"authoredName\":\"Rear Deltoid Machine\",\"canonicalName\":\"Rear Deltoid Machine\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":12,\"max\":15},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":65,\"max\":70}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":60,\"max\":75}}}},{\"authoredName\":\"Triceps Pressdown\",\"canonicalName\":\"Triceps Pressdown\",\"prescription\":{\"sets\":{\"min\":2,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":12,\"max\":15},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":35,\"max\":39}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":60,\"max\":75}}}},{\"authoredName\":\"Dumbbell Curl\",\"canonicalName\":\"Dumbbell Curl\",\"prescription\":{\"sets\":{\"min\":2,\"max\":2},\"each_side\":false,\"target\":{\"reps\":{\"min\":10,\"max\":12},\"weight\":{\"kind\":\"per_hand\",\"target_lb_per_hand\":{\"min\":20,\"max\":22.5}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":60,\"max\":75}}}}]}}",
"type": "text"
}
],
"structuredContent": {
"plan": {
"kind": "strength",
"notes": "Warm up 8–10 min. This is the fuller strength day after the travel break. Keep compounds at RPE 7–8 and accessories at RPE 7–8; no failure. If Thursday felt unexpectedly hard, stay at the low end of all load ranges.",
"title": "Full Body Hypertrophy — Volume Return",
"status": "planned",
"version": 1,
"exercises": [
{
"authoredName": "Goblet Squat",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
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},
"reps": {
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"min": 10
},
"weight": {
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"target_lb": {
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}
},
"rest_seconds": {
"max": 120,
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}
},
"each_side": false
},
"canonicalName": "Goblet Squat"
},
{
"authoredName": "Dumbbell Romanian Deadlift",
"prescription": {
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},
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},
"reps": {
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},
"weight": {
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"target_lb_per_hand": {
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}
},
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}
},
"each_side": false
},
"canonicalName": "Dumbbell Romanian Deadlift"
},
{
"authoredName": "Chest Press Machine",
"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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},
"canonicalName": "Chest Press Machine"
},
{
"authoredName": "Lat Pulldown",
"prescription": {
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},
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},
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},
"weight": {
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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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}
},
"rest_seconds": {
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}
},
"each_side": true
},
"canonicalName": "Step-Up"
},
{
"authoredName": "Rear Deltoid Machine",
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"max": 3,
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},
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},
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},
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}
},
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}
},
"each_side": false
},
"canonicalName": "Rear Deltoid Machine"
},
{
"authoredName": "Triceps Pressdown",
"prescription": {
"sets": {
"max": 3,
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},
"target": {
"rpe": {
"max": 8,
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},
"reps": {
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},
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}
},
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}
},
"each_side": false
},
"canonicalName": "Triceps Pressdown"
},
{
"authoredName": "Dumbbell Curl",
"prescription": {
"sets": {
"max": 2,
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},
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"rpe": {
"max": 8,
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},
"reps": {
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"min": 10
},
"weight": {
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}
},
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}
},
"each_side": false
},
"canonicalName": "Dumbbell Curl"
}
],
"statusNote": "",
"plannedDate": "2026-10-03"
}
}
}