Temper

Temper Program Import Format v1.0

The Program Import Format lets you generate a structured workout program with an AI tool and import it directly into the Temper mobile app.

Import flow

Copy the prompt template into ChatGPT, Claude, Gemini, or another AI tool.
Describe the program you want.
The AI returns valid JSON.
Paste the JSON into Temper’s import screen.
Review and edit the program in Temper.
Save it as a normal private program.

Important rules

Return only valid JSON. No markdown fences, no commentary.
For a single-phase program, include top-level workouts and cycle. For a periodized program, use phases instead — never both.
The cycle array (top-level or per-phase) is required in its context. Rest days are objects — { "type": "rest" } — not the string "Rest".
Each exercise must include exerciseRef — the Temper exercise catalog ID.
Use the catalog’s trackingType to choose the target field: reps for "reps" exercises, durationSeconds for "duration" exercises.
Do not include trackingType in program JSON; it comes from the exercise catalog.
reps.min must be less than or equal to reps.max.
When setTypes is provided, its length must equal sets.
Workout names must be unique within their scope (top-level or within a phase). Strings in cycle must match a workout name in the same scope.

Supported fields

Top level

Field	Type	Required	Description
`name`	`string`	Yes	Program display name
`context`	`string`	Yes	Context about the user or goals
`description`	`string`	Yes	Short description shown to the user
`workouts`	`array`	When no `phases`	List of workouts (minimum 1)
`cycle`	`array`	When no `phases`	Ordered cycle slots (minimum 1)
`phases`	`array`	When no `workouts`/`cycle`	Ordered list of program phases (minimum 2) — use for periodized programs
`trainingGuidelines`	`object`	No	Auto-progression, missed-target, and deload policies

Cycle slots

Each entry in cycle (top-level or per-phase) is one of:

A workout name string — must match a workout’s name within the same scope
A rest day object — { "type": "rest" }

Each phase

Used when the program is periodized (e.g. hypertrophy block → strength block). Phases run in order; each phase repeats its cycle cycleRepetitions times before advancing.

Field	Type	Required	Description
`name`	`string`	Yes	Display name (e.g. `"Hypertrophy Block"`)
`cycleRepetitions`	`integer ≥ 1`	Yes	How many times to complete this phase’s cycle before advancing to the next
`workouts`	`array`	Yes	Phase-specific workouts — same structure as top-level workouts
`cycle`	`array`	Yes	Phase-specific cycle — strings must match workout names within this phase

Each workout

Field	Type	Required	Description
`name`	`string`	Yes	Display name — must be unique
`exercises`	`array`	Yes	List of exercises (minimum 1)
`focus`	`string`	No	Workout focus category — see valid values below
`supersets`	`string[][]`	No	Superset groups — see below

Valid focus values: "push", "pull", "legs", "upper", "lower", "full_body", "core"

Each exercise

Field	Type	Required	Description
`exerciseRef`	`string`	Yes	Temper exercise catalog ID
`sets`	`integer ≥ 1`	Yes	Total number of sets
`reps`	`{ min, max }`	For reps exercises	Target rep range
`durationSeconds`	`integer ≥ 1`	For duration exercises	Target duration in seconds
`rest`	`{ workSeconds, warmupSeconds? }`	Yes	Rest configuration
`setTypes`	`string[]`	No	Per-set type labels — length must equal `sets`
`notes`	`string`	No	Notes shown to the user

Use exactly one target field per exercise. If the catalog row has trackingType: "reps", include reps and omit durationSeconds. If the catalog row has trackingType: "duration", include durationSeconds and omit reps.

rest.workSeconds — rest after work sets, in seconds (minimum 1). rest.warmupSeconds — rest after warmup sets, in seconds (minimum 0, defaults to 0).

Set types

Value	Meaning
`work`	Standard working set (default when `setTypes` is omitted)
`warmup`	Warm-up set
`drop`	Drop set — reduce weight immediately after the previous set
`failure`	Go to failure

Supersets

supersets is an optional array of groups. Each group is an array of exercise names (minimum 2) that will be performed as a superset. The exercises in a group must be adjacent in the workout’s exercises list and each exercise can only belong to one group.

`trainingGuidelines`

Optional object controlling automatic progression. All three policies are required when the field is present.

progressionPolicy — how weight progresses between sessions:

{ "type": "manual" } — user adjusts weight manually
{ "type": "linear", "upperBodyIncrement": 2.5, "lowerBodyIncrement": 5, "requireAllWorkSetsCompleted": true } — add weight each session
{ "type": "double_progression", "defaultIncrement": 2.5 } — progress reps before adding weight

missedTargetPolicy — what happens when the user misses the rep target:

{ "type": "manual" } — user decides
{ "type": "repeat_then_reduce", "missesBeforeReduction": 2, "reductionPercent": 10 } — deload after N misses

deloadPolicy — when and how to deload:

{ "type": "manual" } — user initiates deload
{ "type": "every_n_weeks", "everyNWeeks": 4, "loadPercent": 70 } — scheduled deload

Unsupported fields

Avoid these — they are not part of the v1 import format:

Per-set weight or RPE targets
Cardio or mobility session types
User profile or goal fields

Full example

exerciseRef values reference the Temper exercise catalog. The catalog is synced separately — use the IDs and trackingType values provided by the catalog for production programs.

{
  "name": "Upper/Lower Split",
  "context": "Intermediate lifter, training 4 days per week, focused on hypertrophy.",
  "description": "4-day upper/lower program alternating horizontal and vertical emphasis.",
  "cycle": [
    "Upper A",
    "Lower A",
    { "type": "rest" },
    "Upper B",
    "Lower B",
    { "type": "rest" },
    { "type": "rest" }
  ],
  "workouts": [
    {
      "name": "Upper A",
      "focus": "upper",
      "exercises": [
        {
          "exerciseRef": "ex_M8-whQhCC2l-pDKA",
          "sets": 4,
          "reps": { "min": 6, "max": 10 },
          "rest": { "workSeconds": 120, "warmupSeconds": 60 },
          "setTypes": ["warmup", "work", "work", "work"]
        },
        {
          "exerciseRef": "ex_jRszZ9t0mrLArO5j",
          "sets": 4,
          "reps": { "min": 6, "max": 10 },
          "rest": { "workSeconds": 120 }
        },
        {
          "exerciseRef": "ex_rOkrYlUeujBx7bJS",
          "sets": 3,
          "durationSeconds": 45,
          "rest": { "workSeconds": 60 },
          "notes": "Duration target from a catalog exercise with trackingType \"duration\"."
        }
      ]
    },
    {
      "name": "Lower A",
      "focus": "legs",
      "exercises": [
        {
          "exerciseRef": "ex_68cMQ5G3jPG1CpRT",
          "sets": 4,
          "reps": { "min": 5, "max": 8 },
          "rest": { "workSeconds": 150, "warmupSeconds": 90 },
          "setTypes": ["warmup", "work", "work", "work"]
        },
        {
          "exerciseRef": "ex_mNDQcSGhYO_I-b6Y",
          "sets": 3,
          "reps": { "min": 10, "max": 12 },
          "rest": { "workSeconds": 120 }
        }
      ]
    },
    {
      "name": "Upper B",
      "focus": "upper",
      "exercises": [
        {
          "exerciseRef": "ex_6GdtGj4pdOKW4sam",
          "sets": 4,
          "reps": { "min": 6, "max": 10 },
          "rest": { "workSeconds": 120, "warmupSeconds": 60 },
          "setTypes": ["warmup", "work", "work", "work"]
        },
        {
          "exerciseRef": "ex_S7rjIBFoRGnHDuin",
          "sets": 4,
          "reps": { "min": 6, "max": 10 },
          "rest": { "workSeconds": 120 }
        }
      ]
    },
    {
      "name": "Lower B",
      "focus": "legs",
      "exercises": [
        {
          "exerciseRef": "ex_Kn9VQU_nzgSIK99W",
          "sets": 4,
          "reps": { "min": 4, "max": 6 },
          "rest": { "workSeconds": 180, "warmupSeconds": 90 },
          "setTypes": ["warmup", "work", "work", "work"]
        },
        {
          "exerciseRef": "ex_DioMiKJU4E8pNnb8",
          "sets": 3,
          "reps": { "min": 8, "max": 12 },
          "rest": { "workSeconds": 90 }
        }
      ]
    }
  ]
}

See the examples directory for complete programs.

Phased program example

Use phases instead of top-level workouts and cycle for periodized programs. Each phase has its own workouts, cycle, and repetition count.

{
  "name": "Hypertrophy to Strength",
  "context": "Intermediate lifter, training 4 days per week.",
  "description": "Two-phase program: 4 weeks of hypertrophy followed by 3 weeks of strength.",
  "phases": [
    {
      "name": "Hypertrophy",
      "cycleRepetitions": 4,
      "workouts": [
        {
          "name": "Upper",
          "focus": "upper",
          "exercises": [
            {
              "exerciseRef": "ex_M8-whQhCC2l-pDKA",
              "sets": 4,
              "reps": { "min": 8, "max": 12 },
              "rest": { "workSeconds": 90 }
            }
          ]
        },
        {
          "name": "Lower",
          "focus": "legs",
          "exercises": [
            {
              "exerciseRef": "ex_68cMQ5G3jPG1CpRT",
              "sets": 4,
              "reps": { "min": 8, "max": 12 },
              "rest": { "workSeconds": 120 }
            }
          ]
        }
      ],
      "cycle": ["Upper", { "type": "rest" }, "Lower", { "type": "rest" }]
    },
    {
      "name": "Strength",
      "cycleRepetitions": 3,
      "workouts": [
        {
          "name": "Upper",
          "focus": "upper",
          "exercises": [
            {
              "exerciseRef": "ex_M8-whQhCC2l-pDKA",
              "sets": 5,
              "reps": { "min": 3, "max": 5 },
              "rest": { "workSeconds": 180 }
            }
          ]
        },
        {
          "name": "Lower",
          "focus": "legs",
          "exercises": [
            {
              "exerciseRef": "ex_68cMQ5G3jPG1CpRT",
              "sets": 5,
              "reps": { "min": 3, "max": 5 },
              "rest": { "workSeconds": 180 }
            }
          ]
        }
      ],
      "cycle": ["Upper", { "type": "rest" }, "Lower", { "type": "rest" }]
    }
  ]
}

Resources

JSON Schema — machine-readable schema for validation and AI tooling
Prompt Template — copy-paste prompt for AI tools
Examples — complete example programs

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