create_plan
Arguments
{
"date": "2026-10-10",
"kind": "strength",
"notes": "Third strength session of the week. This session adds assisted dips for pressing variety and keeps lower-body volume moderate after Friday's threshold work. Choose dip assistance that allows smooth sets with 2–3 reps in reserve. Keep curls at the current load rather than progressing; 22.5 lb has already reached RPE 8–9.",
"title": "Full Body C — Dips + Physique + Core",
"exercises": [
{
"name": "Leg Press",
"notes": "",
"prescription": {
"sets": {
"max": 3,
"min": 2
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 230,
"min": 220
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
}
},
{
"name": "Seated Leg Curl",
"notes": "",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 100,
"min": 100
}
},
"rest_seconds": {
"max": 90,
"min": 75
}
},
"each_side": false
}
},
{
"name": "Chest-Supported Row",
"notes": "",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 95,
"min": 90
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
}
},
{
"name": "Assisted Chin-Up",
"notes": "",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 10,
"min": 8
},
"weight": {
"kind": "assistance",
"target_assistance_lb": {
"max": 75,
"min": 70
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
}
},
{
"name": "Assisted Dip",
"notes": "Use enough assistance to keep shoulders comfortable and finish each set with 2–3 reps in reserve.",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 12,
"min": 8
},
"weight": {
"kind": "assistance",
"target_assistance_lb": null
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
}
},
{
"name": "Lateral Raise 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": 45,
"min": 45
}
},
"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": 22.5
}
},
"rest_seconds": {
"max": 75,
"min": 60
}
},
"each_side": false
}
},
{
"name": "Farmer Carry",
"notes": "",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"weight": {
"kind": "per_hand",
"target_lb_per_hand": {
"max": 50,
"min": 45
}
},
"rest_seconds": {
"max": 90,
"min": 60
},
"duration_seconds": {
"max": 50,
"min": 40
}
},
"each_side": false
}
},
{
"name": "Cable Crunch",
"notes": "",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 15,
"min": 12
},
"weight": {
"kind": "total",
"target_lb": null
},
"rest_seconds": {
"max": 60,
"min": 45
}
},
"each_side": false
}
}
]
}Response
{
"content": [
{
"text": "{\"plan\":{\"plannedDate\":\"2026-10-10\",\"version\":1,\"kind\":\"strength\",\"title\":\"Full Body C — Dips + Physique + Core\",\"status\":\"planned\",\"statusNote\":\"\",\"notes\":\"Third strength session of the week. This session adds assisted dips for pressing variety and keeps lower-body volume moderate after Friday's threshold work. Choose dip assistance that allows smooth sets with 2–3 reps in reserve. Keep curls at the current load rather than progressing; 22.5 lb has already reached RPE 8–9.\",\"exercises\":[{\"authoredName\":\"Leg Press\",\"canonicalName\":\"Leg Press\",\"prescription\":{\"sets\":{\"min\":2,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":10,\"max\":12},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":220,\"max\":230}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":90,\"max\":120}}}},{\"authoredName\":\"Seated Leg Curl\",\"canonicalName\":\"Seated Leg Curl\",\"prescription\":{\"sets\":{\"min\":2,\"max\":2},\"each_side\":false,\"target\":{\"reps\":{\"min\":10,\"max\":12},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":100,\"max\":100}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":75,\"max\":90}}}},{\"authoredName\":\"Chest-Supported Row\",\"canonicalName\":\"Chest-Supported Row\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":10,\"max\":12},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":90,\"max\":95}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":90,\"max\":120}}}},{\"authoredName\":\"Assisted Chin-Up\",\"canonicalName\":\"Assisted Chin-Up\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":8,\"max\":10},\"weight\":{\"kind\":\"assistance\",\"target_assistance_lb\":{\"min\":70,\"max\":75}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":90,\"max\":120}}}},{\"authoredName\":\"Assisted Dip\",\"canonicalName\":null,\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":8,\"max\":12},\"weight\":{\"kind\":\"assistance\",\"target_assistance_lb\":null},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":90,\"max\":120}}},\"notes\":\"Use enough assistance to keep shoulders comfortable and finish each set with 2–3 reps in reserve.\"},{\"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\":45,\"max\":45}},\"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\":22.5,\"max\":22.5}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":60,\"max\":75}}}},{\"authoredName\":\"Farmer Carry\",\"canonicalName\":\"Farmer Carry\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"duration_seconds\":{\"min\":40,\"max\":50},\"weight\":{\"kind\":\"per_hand\",\"target_lb_per_hand\":{\"min\":45,\"max\":50}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":60,\"max\":90}}}},{\"authoredName\":\"Cable Crunch\",\"canonicalName\":null,\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":12,\"max\":15},\"weight\":{\"kind\":\"total\",\"target_lb\":null},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":45,\"max\":60}}}}]}}",
"type": "text"
}
],
"structuredContent": {
"plan": {
"kind": "strength",
"notes": "Third strength session of the week. This session adds assisted dips for pressing variety and keeps lower-body volume moderate after Friday's threshold work. Choose dip assistance that allows smooth sets with 2–3 reps in reserve. Keep curls at the current load rather than progressing; 22.5 lb has already reached RPE 8–9.",
"title": "Full Body C — Dips + Physique + Core",
"status": "planned",
"version": 1,
"exercises": [
{
"authoredName": "Leg Press",
"prescription": {
"sets": {
"max": 3,
"min": 2
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 230,
"min": 220
}
},
"rest_seconds": {
"max": 120,
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}
},
"each_side": false
},
"canonicalName": "Leg Press"
},
{
"authoredName": "Seated Leg Curl",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
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"max": 8,
"min": 7
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 100,
"min": 100
}
},
"rest_seconds": {
"max": 90,
"min": 75
}
},
"each_side": false
},
"canonicalName": "Seated Leg Curl"
},
{
"authoredName": "Chest-Supported Row",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 95,
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}
},
"rest_seconds": {
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}
},
"each_side": false
},
"canonicalName": "Chest-Supported Row"
},
{
"authoredName": "Assisted Chin-Up",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
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},
"weight": {
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}
},
"rest_seconds": {
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}
},
"each_side": false
},
"canonicalName": "Assisted Chin-Up"
},
{
"notes": "Use enough assistance to keep shoulders comfortable and finish each set with 2–3 reps in reserve.",
"authoredName": "Assisted Dip",
"prescription": {
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"max": 3,
"min": 3
},
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},
"reps": {
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},
"weight": {
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},
"rest_seconds": {
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}
},
"each_side": false
},
"canonicalName": null
},
{
"authoredName": "Lateral Raise Machine",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
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},
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},
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"target_lb": {
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}
},
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}
},
"each_side": false
},
"canonicalName": "Lateral Raise Machine"
},
{
"authoredName": "Dumbbell Curl",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
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"rpe": {
"max": 8,
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},
"reps": {
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"min": 10
},
"weight": {
"kind": "per_hand",
"target_lb_per_hand": {
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}
},
"rest_seconds": {
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}
},
"each_side": false
},
"canonicalName": "Dumbbell Curl"
},
{
"authoredName": "Farmer Carry",
"prescription": {
"sets": {
"max": 3,
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},
"target": {
"rpe": {
"max": 8,
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},
"weight": {
"kind": "per_hand",
"target_lb_per_hand": {
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}
},
"rest_seconds": {
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},
"duration_seconds": {
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}
},
"each_side": false
},
"canonicalName": "Farmer Carry"
},
{
"authoredName": "Cable Crunch",
"prescription": {
"sets": {
"max": 3,
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},
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"rpe": {
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},
"reps": {
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},
"weight": {
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},
"rest_seconds": {
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}
},
"each_side": false
},
"canonicalName": null
}
],
"statusNote": "",
"plannedDate": "2026-10-10"
}
}
}