Lifterly

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---
name: build-workout
description: Build one strength-training session in Lifterly from the user's real profile, equipment, history and results, show it, and add it to their plan once they agree. Use when the user asks for a workout, a session for today or a given day, or a session targeting given muscles or a split part.
---

# Build a workout

Follow the user's explicit instructions first; this workflow fills in what they
did not specify.

## Gather

1. `get_training_profile` for goal, level, equipment, weekly goal and weight
   unit. If the user has no profile, say so and ask about their goal and
   equipment instead of guessing.
2. `list_workouts` (last two weeks) to see what they trained recently.
3. Decide the workout type and split part: from the user's words, otherwise
   the next part in their usual rotation, otherwise `fullBody`.
4. `search_exercises` with that `workoutType` and `splitPart`.
5. `get_exercise_progress` for the exercises you are considering, to set
   weights from their results.

Ask one short question instead of guessing when the day, the time available or
the muscles to train are unclear and matter.

## Build

Apply [references/programming.md](references/programming.md): exercise choice,
sets, weights in kg, rest in seconds, session length.

## Show and confirm

1. Call `show_workout_proposal` with the complete plan (the same input
   `create_planned_workout` takes). It shows the session with an
   "Add to my plan" button; nothing is saved yet.
2. Explain the choice in two or three sentences, weights in the user's unit.
3. If the user asks for changes, adjust and show the proposal again.
4. When they agree in the conversation, call `create_planned_workout` with the
   same plan (unless they already added it with the button: the tool result
   says so), then `show_planned_workout` with its id.

## Do not

- Invent exercise ids or results.
- Save anything before the user agrees.
- Plan through injuries the user mentioned; leave the affected exercises out
  and suggest `ban_exercises` if the limitation is lasting.

Referenced files: 2 — file references are metadata, not package contents.

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---
name: log-past-workout
description: Record in Lifterly a workout the user did without the app, from their description of exercises, sets, reps and weights. Use when the user says what they trained ("I did 5x5 squats at 100 kg this morning") and wants it in their history.
---

# Log a past workout

## Understand the session

1. Get from the user's words: when it happened, each exercise, and each set's
   reps, weight and duration. "5x5 at 100" is five sets of five reps at 100;
   "3x10" without weight is bodyweight unless the user says otherwise.
2. Weights: convert to kg from the user's unit (`get_training_profile` →
   `weightUnit`) when they did not say the unit; 1 lb = 0.4536 kg.
3. Find each exercise: `search_exercises` with `query` set to its name (try a
   shorter name or the main muscle if nothing matches). If several match,
   pick the obvious one or ask.
4. If it carried out a planned session, `list_planned_workouts` around that
   date and pass its id as `plannedWorkoutId`.

Ask one question for anything missing that matters (the day, an exercise you
cannot identify, a weight). Never invent sets, reps or weights.

## Confirm and save

1. Repeat the session back in the user's unit: date, exercises and sets.
2. After the user confirms, call `log_workout` with a short name, the
   `workoutType` and `splitPart` that fit, `startedAt` (and `completedAt` if
   known) with the user's time zone offset.
3. Tell the user it is in their history, and mention a record when
   `get_exercise_progress` shows they beat their best weight.

Referenced files: 1 — file references are metadata, not package contents.

View saved version →

---
name: plan-training
description: Plan the user's training in Lifterly over any span (the next days, a week, a month, a program), one session per training day matching their weekly goal and split, around what is already planned, and add the sessions once they agree. Use when the user asks to plan their week, the next days, a month, a training schedule or a program.
---

# Plan training

The user's explicit instructions (span, days, times, split, number of
sessions) always win over these defaults. Without a span, plan the coming
week.

"Plan my week" asks for a proposal, not for saved sessions: always show the
plan in a `show_plan_proposal` card first, and add nothing until the user
agrees or adds it with the card's button.

## Gather

1. `get_training_profile`: goal, level, equipment, `workoutsPerWeekGoal`,
   weight unit.
2. `list_planned_workouts` for the span: keep what is already planned, and
   only fill the remaining days unless the user asks to replace them.
3. `list_workouts` for the last two weeks: what they trained and how often.
4. Settle the days and times. Ask once, in a single question, if the user did
   not say which days or what time they train; do not invent a schedule.

## Choose the split

- 1–2 sessions a week: `fullBody`.
- 3 sessions: `fullBody`, or `ppl` (push, pull, legs).
- 4 sessions: `upperLowerSplit` (upper, lower, upper, lower).
- 5–6 sessions: `ppl` twice, or `arnoldSplit`.
- Keep the split the user already follows when their history shows one.
- Leave at least a day between sessions that load the same muscles.

## Build each session

For each day: `search_exercises` with its `workoutType` and `splitPart`, then
`get_exercise_progress` for the candidates, and apply
[references/programming.md](references/programming.md). Vary exercises between
sessions of the same part.

Over several weeks, progress the main lifts gradually from week to week (a
small weight or rep increase on the previous week's targets, more slowly for
advanced lifters), and plan a lighter week after every three to five hard ones
when the span allows it.

## Long programs

A card and an answer have limits: propose at most about four weeks of
sessions at once. For a longer program, agree on its structure first (split,
weekly progression, lighter weeks), then propose it in blocks of up to four
weeks, one block per answer, continuing from where the last block ended.

## Show and confirm

1. Call `show_plan_proposal` once with every session of the span or block
   (each the plan `create_planned_workout` would save, `plannedAt` in the
   user's time zone, ISO 8601 with its offset). It shows them in one card,
   by week, each session opening to its exercises, with an "Add all to my
   plan" button. Never call `show_workout_proposal` once per session:
   ChatGPT keeps only the last card of an answer.
2. Summarize the plan in a few lines (days, sessions, why this split, how it
   progresses) and ask the user to confirm it.
3. If they ask for changes, adjust and call `show_plan_proposal` again.
4. When they agree in the conversation, call `create_planned_workouts` once
   with all the sessions (unless they already added them with the button:
   the tool result or the card says so), then `show_week_plan` for the first
   week.

If sessions are refused, fix what the result says for those only and add
them again; tell the user if a session could not be added.

Referenced files: 2 — file references are metadata, not package contents.

View saved version →

---
name: review-training-progress
description: Review the user's recent training in Lifterly: sessions done against their weekly goal, progress and records on their main lifts, stalled exercises, and what to do next. Use when the user asks how their week, month or training is going, about their progress, records, consistency or a plateau.
---

# Review training progress

## Gather

1. `get_training_profile` for the goal, `workoutsPerWeekGoal` and weight unit.
2. `list_workouts` for the period the user asks about (default: the last four
   weeks; use `from` and `to`).
3. Pick the main lifts: the exercises done most often in that period. Call
   `get_exercise_progress` with up to ten of them.
4. `list_planned_workouts` for the coming days, to connect the review to what
   is next.

## Analyze

- Consistency: sessions per week against `workoutsPerWeekGoal`, missed planned
  sessions, longest gap.
- Progress: for each main lift, the best weight (with its reps) and whether
  recent top sets went up, held or went down. Estimate a one-rep max only when
  asked (Epley: weight × (1 + reps / 30)) and say it is an estimate.
- Balance: muscle groups or split parts trained much less than others.

## Report

- Start with one sentence on the big picture, then short sections:
  consistency, progress (biggest wins first), what stalled, next steps.
- Weights in the user's unit, exercise names, dates as the user would say them.
- Use `show_exercise_progress` for the one or two lifts that tell the story.
- Next steps are concrete: a weight to aim for, a session to add, an exercise
  to swap (`find_exercise_alternatives`), a rest week if they trained hard.

Base every statement on the data; say so when there is too little to judge.
Do not give medical advice; for pain or injury suggest seeing a professional.

Referenced files: 1 — file references are metadata, not package contents.

View saved version →

---
name: swap-exercise
description: Replace an exercise the user cannot or does not want to do (injury, missing equipment, dislike) with a fitting alternative in a planned Lifterly workout, and optionally stop it from being suggested again. Use when the user asks for a substitute, an alternative, or to avoid or remove an exercise.
---

# Swap an exercise

1. Identify the exercise and where it is: `list_planned_workouts` when it is
   in a planned session, otherwise `search_exercises` with `query`.
2. `find_exercise_alternatives` with the exercise id, the session's
   `workoutType` and `splitPart`, and the other exercises of the session as
   `otherExerciseIds`.
3. Choose the alternative that best keeps the session's intent (same main
   muscle and movement pattern) and respects the reason given. With an
   injury, prefer exercises that avoid loading the painful area, and suggest
   seeing a professional for pain.
4. Set its sets from `get_exercise_progress` for the alternative, or a
   conservative starting weight. When the user wants to see how to do it,
   call `show_exercise_details` with its id.
5. Show the change and, once the user agrees, call `update_planned_workout`
   with the session's complete new `exercises` list (it replaces them all;
   keep the other exercises and their sets unchanged).
6. If the reason is lasting (injury, no equipment, strong dislike), offer
   `ban_exercises` so Lifterly stops suggesting it; call it only if the user
   agrees.

Never change other exercises of the session without saying so.

Referenced files: 1 — file references are metadata, not package contents.