Bring your AI

A plan from
your own AI.

Ask ChatGPT, Claude, Gemini or any other chat assistant to write your training plan, and then paste the plan it writes into Kinoku, which turns it into routines and dated days on your training calendar.

How it works

Copy the prompt below into a new chat with your assistant, or tap Copy plan prompt on Kinoku's Import screen for the same text. It asks about your goal, your week, your equipment and any injury, one question at a time.
Answer its questions, and the assistant replies with your plan as a file in a code block, with a short list of anything it could not match.
In Kinoku, open the menu and tap Smart Import. Paste the code block, tap Parse Workout Plan, and look over the preview before you import it. If your assistant's app has a share button, you can also share the reply straight to Kinoku, and the plan opens in the same preview.

The plan prompt

I want a training plan for Kinoku, a workout app on my Android phone.

First ask me these questions one at a time, and wait for each answer:
1. My goal, such as strength, muscle, fat loss or general fitness.
2. How many days a week I can train, and which days.
3. Where I train and what equipment I have.
4. How long one session can be.
5. Any injury, or any movement I want to avoid.
6. My current working weight on the main lifts, if I know it.
7. Kilograms or pounds.
8. The date of my first session, and how many weeks to plan.

Then write the plan as ONE Kinoku Import JSON document in a single json code block. The format is at https://kinoku.app/import-format.md and the exercise names Kinoku knows are at https://kinoku.app/import-format/exercise-names.txt.

Rules:
- Start the document with "format": "kinoku-import" and "version": 1.
- Put each training day in "routines", with its exercises, sets and reps, and a weight when you have one.
- Put every session in "plan" as its own dated entry in "scheduled", with the date as yyyy-MM-dd and the name of its routine.
- Add "training_max" only for lifts where I gave you a weight.
- Use Kinoku exercise names in the pattern Movement (Equipment), for example Bench Press (Barbell).
- Leave a weight out when you do not know it. Do not invent numbers.

If you cannot open the links, follow this shape after the two opening keys:
{"units": {"weight": "kg"},
"routines": [{"name": "Upper A", "exercises": [{"exercise": "Bench Press (Barbell)", "sets": [{"reps": 5, "weight": 60}]}]}],
"plan": {"scheduled": [{"date": "2026-10-06", "routine": "Upper A"}]},
"training_max": [{"exercise": "Bench Press (Barbell)", "value": 70}]}

After the code block, list anything you could not map.

The same prompt sits on the import format page, and an automated test checks that the plan it asks for still imports into the current app.

What you get

Each training day becomes a routine with its exercises, sets, reps and weights, and you can edit it later like any routine you built yourself. Each session lands on its own date in the training calendar, which holds as many plans as you want on the free plan. When you give the assistant your working weights, it can also fill in a training max for each lift that has none yet, and Kinoku never overwrites a max you set.

Let your AI read your training first

Kinoku can hand your recent history to the assistant, so the next block builds on what you lifted. After any workout or on any past session in History, tap Send to AI on the recap screen and pick Review it, Plan next, or Data only. In Settings, open Import & Export and tap Export for AI to share a small file of your workouts, then ask for your next block in the same chat. The file leaves out cycle tracking, progress photos and Global Positioning System (GPS) routes, and Health Connect readings stay out unless you switch them on. The backup and import page covers what else the file holds.

What stays private

The import itself makes no network call, works offline and needs no Kinoku account. The chat runs in your assistant's app under your own account, and Kinoku only reads the text you paste. No Kinoku server holds that plan or the rest of your training, though Android system backup can copy eligible app data to your Google account. If you switched on Help improve Kinoku, the app notes which import option you opened, the step where an import stopped, an import's file format, a rough workout count and whether routines came with it, but never the routines, exercises or dates themselves.

Where it stops

An assistant can still get an exercise name or a number wrong, which is why the preview shows every routine before anything is saved, and why Undo in Import History can remove the whole import. Kinoku has no chat of its own and does not connect to your assistant, so the plan travels by copy and paste. Kinoku's ownCoach works on your phone with rules and math, and it does not write plans.

The prompt, the import and Export for AI are free, and so are routines and calendar plans, with no cap on either. For every field a file can carry, see the full import format.

Common questions

Does it cost anything, on Kinoku or on the assistant?

Kinoku charges nothing for any of it, because the prompt, the import and Export for AI are part of the free app. Your assistant only has to write text, so it needs no plugin, connector or paid plan on its side either.

Which chat assistants can write the plan for me?

Any chat assistant that can write a code block works, such as ChatGPT, Claude or Gemini. When an assistant cannot open web links, the prompt carries a small example of the file, so it can still write one.

What if the plan has a mistake in it?

You see a preview of every routine, and of how many planned workouts the plan adds, before anything is saved. If something slips through anyway, Undo in Import History removes the whole import, and you can edit any routine later like one you built yourself.

Will importing twice give me two copies?

Yes, because each import adds the routines and days it carries. If you paste the same plan twice, undo the first import, or ask the assistant to send only the new parts.

Can Kinoku see what I tell my assistant?

No, because the chat happens in your assistant's app under your own account, so what you tell it falls under that company's privacy policy. Kinoku only reads the text you paste, and no Kinoku server holds it.

Is it on iPhone?

Not yet, since Kinoku runs on Android phones and Wear OS watches today, but Kinoku for iPhone is in the works.

ChatGPT, Claude and Gemini are trademarks of their owners, and Kinoku is not affiliated with any of them.