Plan format

How a plan is shaped

A plan has a name, an optional description, a length in weeks and its workouts. Each workout sits on a week and a day (1 = Monday … 7 = Sunday, at most one per day), with a title, an optional description and tags, and its exercises. Each exercise has:

• section: the group it belongs to, such as Warm-up, Main block or Finisher. Exercises show in the order given.
• name and an optional instructions cue, shown under the name.
• kind: strength (sets × reps, optionally weighted), timed (hold for work_seconds), interval (work_seconds + rest_seconds rounds) or distance (a distance per set, in m, km, mi or yd, with an optional target_seconds).
• sets, rest_seconds between sets, and both_sides for single-side work.

Limits

• Up to 52 weeks per plan, 200 workouts per plan and 50 plans per account.
• Up to 40 exercises per workout, 20 sets per exercise and 200 reps per set.
• Times up to 7,200 seconds; distances up to 100,000 units.
• Names up to 120 characters, descriptions and cues up to 1,000, and 6 tags per workout.

Example prompt

Build me a 4-week strength plan. I can train Monday, Wednesday and Friday for about an hour, in a commercial gym. I have two years of lifting experience. Main goal: get stronger on squat, bench and deadlift. Split each day into Warm-up, Main block and Finisher, give sets, reps and rest for every exercise, and a short coaching cue under each one. Add a lighter deload in week 4. Save it to Athlyon.

More on writing prompts: how to prompt an AI for a plan you'll actually follow.