Plan My Workout

A weekly workout plan with sets, reps and rest. For requests like "make me a 3 day beginner gym plan", "home workout with just dumbbells, 30 minutes", "a 5 day muscle building split", "I have a pull-up bar and dumbbells", "a 20 minute workout" (days=1 gives a single session), "a workout plan to lose weight", "couch to 5K" or "a 10K running plan" (a 10K or longer goal gets the build-up plan unless the user says they are a beginner), or "give me another one" (the same inputs with seed plus one). Takes either the fields, or the user's words in q, from which the service reads days, minutes, level, goal and equipment from them. Fields win over q. Running plans also return weeks: every week's sessions (a 9-week walk-run build to 30 minutes of running for beginners; easy, interval, tempo and long runs for intermediates), with week 1 laid out in days.

{
  "type": "object",
  "properties": {
    "q": {
      "type": "string",
      "description": "The user's request in their own words, for example \"3 day beginner gym plan, 45 minutes\"."
    },
    "goal": {
      "type": "string",
      "description": "Goal: strength, muscle, general (default), conditioning (covers fat loss or weight loss requests), running or mobility."
    },
    "level": {
      "type": "string",
      "enum": [
        "beginner",
        "intermediate"
      ],
      "description": "Level: beginner (default) or intermediate. Advanced is treated as intermediate."
    },
    "days": {
      "type": "integer",
      "minimum": 1,
      "maximum": 7,
      "description": "Days per week, 1 to 6 (1 gives a single session). More than 6 (or \"every day\") is planned as 6 with a rest day, and the answer says so in say and in plan.days_asked and plan.days_note. Default 3."
    },
    "minutes": {
      "type": "integer",
      "minimum": 15,
      "maximum": 120,
      "description": "Minutes per session including warm-up, 15 to 120. Default 45."
    },
    "equipment": {
      "type": "string",
      "description": "Comma separated: none (default), dumbbells, barbell, gym, bands, kettlebell, pullupbar (a pull-up bar), jumprope."
    },
    "seed": {
      "type": "integer",
      "description": "0 to 9999. Change it for a different mix of exercises with the same setup. Default 0."
    },
    "country": {
      "type": "string",
      "description": "Two-letter country code for kit links (US, GB, IE, CA, AU). Defaults to the visitor's country."
    }
  },
  "required": [],
  "additionalProperties": false
}

How to do one exercise, the muscles it works and a picture. For requests like "how do I do a Romanian deadlift?", "what is a goblet squat?", "what muscles do face pulls work?". Understands everyday names like RDL, press-up and lat pulldown. muscles.main lists the muscles the move mainly works (hand-checked for the main lifts) and muscles.also the ones that help.

{
  "type": "object",
  "properties": {
    "name": {
      "type": "string",
      "description": "The exercise, for example Romanian deadlift or push-up."
    }
  },
  "required": [
    "name"
  ],
  "additionalProperties": false
}

Exercises for a muscle and the equipment the user has. For requests like "what can I do for chest with no equipment?", "glute exercises with bands", "back exercises with dumbbells", "some mobility moves". Give a muscle, equipment or both.

{
  "type": "object",
  "properties": {
    "muscle": {
      "type": "string",
      "description": "Muscle: chest, back, shoulders, arms, biceps, triceps, legs, quads, hamstrings, glutes, calves, core (or abs), cardio or mobility. Also forearms (grip) and traps."
    },
    "equipment": {
      "type": "string",
      "description": "Equipment: none, dumbbells, barbell, gym, bands, kettlebell, pullupbar or jumprope."
    },
    "level": {
      "type": "string",
      "enum": [
        "beginner",
        "intermediate"
      ],
      "description": "Level: beginner leaves out harder moves."
    },
    "limit": {
      "type": "integer",
      "minimum": 1,
      "maximum": 10,
      "description": "1 to 10. Default 8."
    }
  },
  "required": [],
  "additionalProperties": false
}