Barbell strength training tools for AI assistants. Warmup, plate loading, and LP.
Maintain this server? Claim it
Call this server's tools from your browser. Nothing to install.
Requests go through mcptry because browsers can't call most MCP servers directly. Header values are sent to the server for that request only and are never stored or logged.
Tool list from our last check. Connect live to refresh it.
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.
Lifter's age in years
Biological sex, used for estimating starting weights and progression rates
Lifter's bodyweight in pounds
Training days per week. 3 is standard, 2 is an alternative for recovery-limited trainees.
Optional starting bench work weight. If omitted, estimated from bodyweight.
Optional starting press work weight. If omitted, estimated from bodyweight.
Optional starting squat work weight. If omitted, estimated from bodyweight.
Optional starting deadlift work weight. If omitted, estimated from bodyweight.
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.
| Argument | Type | Description |
|---|---|---|
| age* | number | Lifter's age in years |
| sex* | string | Biological sex, used for estimating starting weights and progression rates |
| bodyweightLb* | number | Lifter's bodyweight in pounds |
| trainingDays | number | Training days per week. 3 is standard, 2 is an alternative for recovery-limited trainees. |
| startingBench | number | Optional starting bench work weight. If omitted, estimated from bodyweight. |
| startingPress | number | Optional starting press work weight. If omitted, estimated from bodyweight. |
| startingSquat | number | Optional starting squat work weight. If omitted, estimated from bodyweight. |
| startingDeadlift | number | Optional starting deadlift work weight. If omitted, estimated from bodyweight. |
{
"type": "object",
"required": [
"sex",
"bodyweightLb",
"age"
],
"properties": {
"age": {
"type": "number",
"description": "Lifter's age in years"
},
"sex": {
"enum": [
"male",
"female"
],
"type": "string",
"description": "Biological sex, used for estimating starting weights and progression rates"
},
"bodyweightLb": {
"type": "number",
"description": "Lifter's bodyweight in pounds"
},
"trainingDays": {
"enum": [
2,
3
],
"type": "number",
"default": 3,
"description": "Training days per week. 3 is standard, 2 is an alternative for recovery-limited trainees."
},
"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."
},
"startingSquat": {
"type": "number",
"description": "Optional starting squat work weight. If omitted, estimated from bodyweight."
},
"startingDeadlift": {
"type": "number",
"description": "Optional starting deadlift work weight. If omitted, estimated from bodyweight."
}
}
}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.
| Argument | Type | Description |
|---|---|---|
| unit | string | Weight unit. Defaults to lb. |
| barWeight | number | Bar weight. Defaults to 45 lb. |
| targetWeight* | number | The total target barbell weight (bar + plates) |
| availablePlates | array | Optional list of available plate denominations. Defaults to standard plates [45, 25, 10, 5, 2.5]. |
{
"type": "object",
"required": [
"targetWeight"
],
"properties": {
"unit": {
"enum": [
"lb",
"kg"
],
"type": "string",
"default": "lb",
"description": "Weight unit. Defaults to lb."
},
"barWeight": {
"type": "number",
"default": 45,
"description": "Bar weight. Defaults to 45 lb."
},
"targetWeight": {
"type": "number",
"description": "The total target barbell weight (bar + plates)"
},
"availablePlates": {
"type": "array",
"items": {
"type": "number"
},
"description": "Optional list of available plate denominations. Defaults to standard plates [45, 25, 10, 5, 2.5]."
}
}
}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.
| Argument | Type | Description |
|---|---|---|
| liftType* | string | The lift being warmed up for (e.g. squat, bench, press, deadlift) |
| barWeight | number | Bar weight. Defaults to 45 lb (20 kg). Use 35 for a women's bar, 15 for a training bar. |
| workWeight* | number | The target work set weight in pounds (or kg if unit is kg) |
| roundingIncrement | number | Round warmup weights to this increment. Default 5. |
{
"type": "object",
"required": [
"workWeight",
"liftType"
],
"properties": {
"liftType": {
"enum": [
"squat",
"bench",
"press",
"deadlift",
"power_clean"
],
"type": "string",
"description": "The lift being warmed up for (e.g. squat, bench, press, deadlift)"
},
"barWeight": {
"type": "number",
"default": 45,
"description": "Bar weight. Defaults to 45 lb (20 kg). Use 35 for a women's bar, 15 for a training bar."
},
"workWeight": {
"type": "number",
"description": "The target work set weight in pounds (or kg if unit is kg)"
},
"roundingIncrement": {
"type": "number",
"default": 5,
"description": "Round warmup weights to this increment. Default 5."
}
}
}