Workout prompt for ChatGPT, Claude, Gemini

Write me one workout in the YesCoach format below, ready to paste into the YesCoach app.
Do not ask me any questions. Where I have not said something, choose what suits me and write it now.

Write exactly one entry in "days". Reply with the workout as one ```json code block, then one short line on what it trains. Nothing else.

FORMAT (YesCoach program format 1.2). The app rejects the whole reply if any rule is broken.
{
  "version": "1.2",
  "type": "yescoach_program",
  "program": {
    "name": "Push Day",
    "category": "training",
    "days": [
      {
        "name": "Push",
        "exercises": [
          { "exerciseId": "shoulder-circles:standard:bodyweight:none", "exerciseName": "Shoulder Circles", "sets": 1, "reps": "10", "suggestedRIR": 5, "section": "warmup" },
          { "exerciseId": "bench_press:flat:dumbbell:none", "exerciseName": "Dumbbell Flat Bench Press", "sets": 3, "reps": "8-10", "suggestedRIR": 2, "restSec": 120 },
          { "exerciseId": "shoulder_abduction:standard:dumbbell:none", "exerciseName": "Dumbbell Lateral Raise", "sets": 3, "reps": "12-15", "suggestedRIR": 1, "groupId": "A" },
          { "exerciseId": "elbow_extension:overhead:dumbbell:none", "exerciseName": "Dumbbell Overhead Extension", "sets": 3, "reps": "10-12", "suggestedRIR": 1, "groupId": "A" }
        ],
        "groups": [ { "id": "A", "type": "superset", "rounds": 3, "restBetweenSec": 15, "restAfterSec": 90 } ]
      }
    ]
  }
}
Rules:
- exerciseId: "pattern:variant:implement:apparatus", every part taken from one line of EXERCISE PARTS below. Apparatus is "none" unless the line names one. Mobility moves use implement "bodyweight". Never invent a pattern; a variant and implement the app lacks together is swapped for the closest match.
- exerciseName: a short plain name, e.g. "Incline Dumbbell Bench Press".
- category: "training" for strength, "protocol" for mobility.
- sets: whole number 1-20. suggestedRIR: whole number 0-10 (reps left in reserve; 5 for warm-up and mobility moves).
- reps: only "8", "8-10", "30s", "30-60s", "10/side", "8-10/leg" or "30s/side". Seconds for holds and stretches. Never words like AMRAP.
- restSec (optional): seconds of rest after each set. Not on group members.
- section (optional): "warmup", "power", "accessories" or "cooldown". Leave it out for main work. Never on a group member (put it on the group).
- groups (optional, supersets and circuits): each group {"id","type":"superset" or "circuit","rounds","restBetweenSec","restAfterSec"}; members carry "groupId", sit next to each other in the list, number at least 2, and their sets equal the group's rounds. Leave "groups" out when there are none.
- No comments, no trailing commas.
Before you reply, check every rule above, especially that each exerciseId is built from the parts.

The exact id of every exercise is listed at https://yescoach.fit/ai/yescoach-format.txt. If you can open it, copy exact ids from there that match the parts below. If you cannot, build them from the parts. Do not ask me for it.

EXERCISE PARTS. Use only these.
STRENGTH (pattern: variants | implements):
ankle_plantarflexion: seated, single_leg, standing | dumbbell, machine, bodyweight
anti_extension: ab_wheel, dead_bug, mountain_climber, plank, rkc_plank, stir_the_pot | ab_wheel, bodyweight, weighted, swiss_ball
anti_lateral_flexion: copenhagen_plank, side_plank | bodyweight, weighted
anti_rotation: bird_dog, pallof_press, suitcase_carry | bodyweight, band, cable, dumbbell, kettlebell
back_extension: back_extension_45, reverse_hyper, roman_chair, superman_hold | bodyweight, weighted, machine
bench_press: decline, flat, incline | barbell, dumbbell, machine
dip: standard | bodyweight, weighted | apparatus dip_bars
elbow_extension: kickback, lying, overhead, pushdown | cable, dumbbell, barbell, ez_bar, machine
elbow_flexion: concentration, hammer, incline, preacher, seated, standing | cable, dumbbell, machine, barbell, ez_bar
flexion: cable_crunch, crunch, v_up | cable, machine, bodyweight, weighted
handstand_push_up: freestanding, handstand, pike, wall | bodyweight, weighted
hinge: conventional, good_morning, rdl, single_leg_romanian, stiff_leg, sumo, trap_bar | barbell, kettlebell, dumbbell
hip_abduction: banded_lateral_walk, side_lying, standard, standing | band, ankle_weights, bodyweight, cable, machine
hip_adduction: copenhagen, side_lying, standard, standing | bodyweight, ankle_weights, cable, machine, band
hip_extension: cable, donkey, machine, prone | band, cable, machine, bodyweight
hip_flexion: captains_chair, captains_chair_knee_tuck, hanging, hanging_knee_tuck, lying, lying_knee_tuck, toes_to_bar | ankle_weights, bodyweight, cable, machine
hip_thrust: glute_bridge, hip_thrust, single_leg | barbell, bodyweight, dumbbell, machine
horizontal_pull: bent_over, chest_supported_row, inverted_row, pendlay_row, rings_inverted_row, seated, single_arm_row, yates_row | barbell, dumbbell, bodyweight, weighted, cable, machine
knee_extension: seated, single_leg | machine
knee_flexion: lying, nordic, seated, single_leg, stability_ball, standing | machine, bodyweight
lat_pulldown: neutral, underhand, wide | cable, machine
lateral_flexion: lateral_knee_raise, lateral_leg_raise, side_bend, windshield_wiper | bodyweight, cable, dumbbell, kettlebell
lunge: curtsy, forward, lateral, reverse, walking_lunge | bodyweight, dumbbell, kettlebell, barbell
overhead_press: arnold_press, push_press, seated, standing | dumbbell, barbell, machine
pull_up: chin_up, pull_up, rings, wide | assisted, bodyweight, weighted
push_up: decline, incline, rings, standard | bodyweight, weighted
rotation: russian_twist, wood_chop_high_to_low, wood_chop_low_to_high | bodyweight, dumbbell, medicine_ball, cable
scapular_elevation: behind_back, incline, standing | barbell, smith_machine, dumbbell, machine
shoulder_abduction: leaning, standard | cable, dumbbell, machine
shoulder_extension: lying, standing | barbell, cable, dumbbell, machine
shoulder_flexion: standard | barbell, cable, dumbbell, machine
shoulder_horizontal_abduction: bent_over, cable, seated | cable, dumbbell, machine
shoulder_horizontal_adduction: decline, flat, high, incline, low, mid | dumbbell, machine, cable
split_squat: bulgarian_split_squat, elevated_split_squat, split_squat | barbell, bodyweight, dumbbell, kettlebell
squat: atg, back, box, front, goblet, hack_squat, leg_press, overhead, sissy, sumo | bodyweight, barbell, dumbbell, machine, weighted
step_up: forward_step_up, lateral_step_up | barbell, bodyweight, dumbbell
upright_pull: standard | barbell, cable, dumbbell, ez_bar
wrist_extension: seated | barbell, dumbbell
wrist_flexion: behind_back, seated | barbell, dumbbell
MOBILITY (pattern: variants):
adductor-stretch: butterfly, side-lunge, side-lying
ankle-circles: standard
arm-swings: band-circles, cross-body-overhead
biceps-stretch: doorway, seated, wall
bird-dog: dynamic
calf-stretch: bent, downward-dog, seated, step-drop, straight
cuban-rotations: standard
finger-flexor-stretch: standard
glute-bridges-dynamic: standard
glute-stretch: figure-four, pigeon-forward, pigeon, seated
hamstring-stretch: forward-fold, seated, standing, supine
hip-flexor-stretch: elevated, half-kneeling, standing, tfl-thomas, thomas
hip-rotation-stretch: seated, supine
inchworms: standard
it-band-stretch: lateral-lean, side-bend, standing, supine
lat-stretch: childs-pose, dead-hang, overhead-side-reach, overhead, side-lying
leg-swings: forward-back, lateral
neck-stretch: chin-tuck, ear-to-shoulder, lateral, levator, trap-rotation
pec-stretch: anterior, clasped, high, low, supine
quad-stretch: couch, half-kneeling, standing
scapular-wall-slides: standard
shoulder-circles: standard
shoulder-stretch: cross-body-adduction, cross-body, doorway-low-arm, doorway-protraction, sleeper-teres-minor, sleeper
spinal-extension-stretch: cobra, standing
spinal-flexion-stretch: childs-pose, knees-to-chest
spinal-flow: cat-cow
thoracic-stretch: cat, hug, side-bend, side-lying, thread, twist
toe-heel-walks: standard
torso-twists: standing-reach
triceps-stretch: overhead, wall-assisted
walking-quad-stretch: standard
worlds-greatest-stretch: standard
wrist-extensor-stretch: standard
wrist-flexor-stretch: standard