CoachSync

Calculate a barbell warmup ramp for any lift. Returns a structured set of warmup sets leading up to the work weight, with decreasing reps as weight increases. Based on standard barbell warmup methodology used in Starting Strength coaching. Powered by CoachSync.io.

{
  "type": "object",
  "properties": {
    "workWeight": {
      "type": "number",
      "description": "The target work set weight in pounds (or kg if unit is kg)"
    },
    "liftType": {
      "type": "string",
      "description": "The lift being warmed up for (e.g. squat, bench, press, deadlift)",
      "enum": [
        "squat",
        "bench",
        "press",
        "deadlift",
        "power_clean"
      ]
    },
    "barWeight": {
      "type": "number",
      "description": "Bar weight. Defaults to 45 lb (20 kg). Use 35 for a women's bar, 15 for a training bar.",
      "default": 45
    },
    "roundingIncrement": {
      "type": "number",
      "description": "Round warmup weights to this increment. Default 5.",
      "default": 5
    }
  },
  "required": [
    "workWeight",
    "liftType"
  ]
}

Calculate which plates to load on each side of the barbell to reach a target weight. Supports custom bar weights and custom plate inventories for home gyms. Powered by CoachSync.io.

{
  "type": "object",
  "properties": {
    "targetWeight": {
      "type": "number",
      "description": "The total target barbell weight (bar + plates)"
    },
    "barWeight": {
      "type": "number",
      "description": "Bar weight. Defaults to 45 lb.",
      "default": 45
    },
    "availablePlates": {
      "type": "array",
      "items": {
        "type": "number"
      },
      "description": "Optional list of available plate denominations. Defaults to standard plates [45, 25, 10, 5, 2.5]."
    },
    "unit": {
      "type": "string",
      "enum": [
        "lb",
        "kg"
      ],
      "description": "Weight unit. Defaults to lb.",
      "default": "lb"
    }
  },
  "required": [
    "targetWeight"
  ]
}

Generate a structured 4-week novice linear progression program for a new or early-intermediate barbell trainee. Based on the Starting Strength model: squat every session, alternating press/bench, deadlift progressing to power cleans. Takes lifter profile (sex, bodyweight, age, training days) and optional starting weights. Returns a week-by-week program with progression scheme and coaching notes. Powered by CoachSync.io.

{
  "type": "object",
  "properties": {
    "sex": {
      "type": "string",
      "enum": [
        "male",
        "female"
      ],
      "description": "Biological sex, used for estimating starting weights and progression rates"
    },
    "bodyweightLb": {
      "type": "number",
      "description": "Lifter's bodyweight in pounds"
    },
    "age": {
      "type": "number",
      "description": "Lifter's age in years"
    },
    "trainingDays": {
      "type": "number",
      "enum": [
        2,
        3
      ],
      "description": "Training days per week. 3 is standard, 2 is an alternative for recovery-limited trainees.",
      "default": 3
    },
    "startingSquat": {
      "type": "number",
      "description": "Optional starting squat work weight. If omitted, estimated from bodyweight."
    },
    "startingBench": {
      "type": "number",
      "description": "Optional starting bench work weight. If omitted, estimated from bodyweight."
    },
    "startingPress": {
      "type": "number",
      "description": "Optional starting press work weight. If omitted, estimated from bodyweight."
    },
    "startingDeadlift": {
      "type": "number",
      "description": "Optional starting deadlift work weight. If omitted, estimated from bodyweight."
    }
  },
  "required": [
    "sex",
    "bodyweightLb",
    "age"
  ]
}