create_plan
Arguments
{
"date": "2026-10-07",
"kind": "strength",
"notes": "Warm up 8–10 min. Progress reps first on movements that were already RPE 8 at the prior load. Push-ups are included for variety and additional chest/triceps volume without another machine isolation movement. Keep most work at RPE 7–8.",
"title": "Full Body B — Hinge + Push Variety",
"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": 50,
"min": 45
}
},
"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": 35,
"min": 30
}
},
"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": 85,
"min": 80
}
},
"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": 105
}
},
"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": 15,
"min": 12.5
}
},
"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": 75,
"min": 70
}
},
"rest_seconds": {
"max": 75,
"min": 60
}
},
"each_side": false
}
},
{
"name": "Push-Up",
"notes": "Stop 2–3 reps before failure; elevate hands on a bench if needed to stay in the target range.",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 15,
"min": 8
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 75,
"min": 60
}
},
"each_side": false
}
},
{
"name": "Side 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": 60,
"min": 45
}
},
"each_side": true
}
}
]
}Response
{
"content": [
{
"text": "{\"plan\":{\"plannedDate\":\"2026-10-07\",\"version\":1,\"kind\":\"strength\",\"title\":\"Full Body B — Hinge + Push Variety\",\"status\":\"planned\",\"statusNote\":\"\",\"notes\":\"Warm up 8–10 min. Progress reps first on movements that were already RPE 8 at the prior load. Push-ups are included for variety and additional chest/triceps volume without another machine isolation movement. Keep most work at RPE 7–8.\",\"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\":45,\"max\":50}},\"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\":30,\"max\":35}},\"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\":80,\"max\":85}},\"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\":105,\"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\":12.5,\"max\":15}},\"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\":70,\"max\":75}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":60,\"max\":75}}}},{\"authoredName\":\"Push-Up\",\"canonicalName\":null,\"prescription\":{\"sets\":{\"min\":2,\"max\":2},\"each_side\":false,\"target\":{\"reps\":{\"min\":8,\"max\":15},\"weight\":{\"kind\":\"no_weight\"},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":60,\"max\":75}}},\"notes\":\"Stop 2–3 reps before failure; elevate hands on a bench if needed to stay in the target range.\"},{\"authoredName\":\"Side Plank\",\"canonicalName\":\"Side Plank\",\"prescription\":{\"sets\":{\"min\":2,\"max\":2},\"each_side\":true,\"target\":{\"duration_seconds\":{\"min\":45,\"max\":60},\"weight\":{\"kind\":\"no_weight\"},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":45,\"max\":60}}}}]}}",
"type": "text"
}
],
"structuredContent": {
"plan": {
"kind": "strength",
"notes": "Warm up 8–10 min. Progress reps first on movements that were already RPE 8 at the prior load. Push-ups are included for variety and additional chest/triceps volume without another machine isolation movement. Keep most work at RPE 7–8.",
"title": "Full Body B — Hinge + Push Variety",
"status": "planned",
"version": 1,
"exercises": [
{
"authoredName": "Goblet Squat",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 50,
"min": 45
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
},
"canonicalName": "Goblet Squat"
},
{
"authoredName": "Dumbbell Romanian Deadlift",
"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": 35,
"min": 30
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
},
"canonicalName": "Dumbbell Romanian Deadlift"
},
{
"authoredName": "Chest Press Machine",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 10,
"min": 8
},
"weight": {
"kind": "total",
"target_lb": {
"max": 85,
"min": 80
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
},
"canonicalName": "Chest Press Machine"
},
{
"authoredName": "Lat Pulldown",
"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": 105
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
},
"canonicalName": "Lat Pulldown"
},
{
"authoredName": "Step-Up",
"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": 15,
"min": 12.5
}
},
"rest_seconds": {
"max": 90,
"min": 75
}
},
"each_side": true
},
"canonicalName": "Step-Up"
},
{
"authoredName": "Rear Deltoid Machine",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 15,
"min": 12
},
"weight": {
"kind": "total",
"target_lb": {
"max": 75,
"min": 70
}
},
"rest_seconds": {
"max": 75,
"min": 60
}
},
"each_side": false
},
"canonicalName": "Rear Deltoid Machine"
},
{
"notes": "Stop 2–3 reps before failure; elevate hands on a bench if needed to stay in the target range.",
"authoredName": "Push-Up",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 15,
"min": 8
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 75,
"min": 60
}
},
"each_side": false
},
"canonicalName": null
},
{
"authoredName": "Side 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": 60,
"min": 45
}
},
"each_side": true
},
"canonicalName": "Side Plank"
}
],
"statusNote": "",
"plannedDate": "2026-10-07"
}
}
}