Use Barlore with AI

Four ways to use this knowledge base with AI tools.

1. MCP Server (Best for AI coding tools)

If you use Claude Code, Cursor, Windsurf, or Cline, add this to your MCP settings:

{
  "mcpServers": {
    "barlore": {
      "type": "streamable-http",
      "url": "https://barlore-mcp.hollisyen210.workers.dev/mcp"
    }
  }
}

Your AI can then search exercises, look up programs, and query training science directly.

Available MCP Tools

Tool	Description	Example
list_programs	Browse programs by goal, system, or level	list_programs(goal="hypertrophy", level="beginner")
search_exercises	Search by name, pattern, equipment, or muscle	search_exercises(pattern="hinge", equipment="barbell")
get_exercise	Full exercise detail (EMG, cues, sources)	get_exercise(id="back_squat")
search_by_muscle	Find exercises targeting a specific muscle	search_by_muscle(muscle_id="biceps_brachii")
get_program	Full program with schedule and progression	get_program(id="starting_strength")
get_training_concept	Training science docs	get_training_concept(concept="hypertrophy_mechanisms")
list_muscles	All muscles with exercise counts	list_muscles()

2. Get a Training Plan (AI Chat)

Copy the prompt below, fill in your details, and paste it into any AI chatbot.

New to training? Just fill in what you know. Write "not sure" for anything you're uncertain about — the AI will help you figure it out.

---

Copy this prompt:

I want a personalized training plan. Here is my profile:

• Goal: (pick one, or write "not sure")
  • strength — I want to lift heavier weights
  • hypertrophy — I want to build visible muscle
  • general fitness — I just want to be healthier and more fit
  • calisthenics skills — I want bodyweight mastery (handstands, muscle-ups)
  • athletic performance — I want explosive power and agility
  • sport specific — I train for a specific sport (describe below)
• Experience: (pick one, or write "not sure")
  • beginner — less than 1 year of consistent training, or starting over
  • intermediate — 1–3 years, comfortable with squat/bench/deadlift form
  • advanced — 3+ years, past intermediate strength standards
• Training history: (be specific: lift numbers, years, or "no experience")
• Days per week: (2–6; 3 is a great starting point for beginners)
• Session duration: (30–45 min / 45–60 min / 60–90 min / 90 min+)
• Equipment: (full gym / barbell and rack / dumbbells only / bodyweight only)
• Injuries or limitations: (none / describe)
• Age: (optional)
• Sex: (optional — male / female)
• Body weight (kg): (optional)
• Body composition goal: (optional — gain muscle / lose fat / maintain)

Use the Barlore training knowledge base for reference: https://raw.githubusercontent.com/hollis-png/barlore/main/llms.txt

Based on my profile, recommend a specific program from Barlore. Include:

1. A weekly schedule with exercises, sets, reps, and intensity
2. Progression rules — how to add weight, when to add it, how much, and what to do when I stall
3. Getting-started guidance if I'm a beginner

---

For the best results

Use the full plan generator prompt — it includes the complete program database, decision logic, and progression rule templates so the AI gives you a plan with built-in weekly advancement, not just a static schedule.

3. Get a Learning Path (AI Chat)

Not sure what to learn next? Use the learning guide prompt — fill in your current state and the AI will tell you what to read, what to skip, and why.

It maps your concerns to specific Barlore entries across three layers:

• Layer 1 — What should I do? (pick a program, learn movements, start tracking)
• Layer 2 — Why does this work? (overload, nutrition, hypertrophy science)
• Layer 3 — What's next? (testing, periodization, injury management)

4. llms.txt (For AI developers)

Point your agent to the structured index:

https://raw.githubusercontent.com/hollis-png/barlore/main/llms.txt

It includes:

• Query workflow for agents that can fetch URLs
• Goal-based program discovery via goal_index.json
• Links to all JSON indexes for structured search
• Crosscutting content URLs for nutrition, recovery, and injury prevention

Available Data

Resource	Count
Exercises	688 (93 fully reviewed with research citations)
Programs	53 (with structured goals field for query)
Training systems	6
Training principles	11
Nutrition & recovery docs	22
System guides	12
Goal categories	6 (strength, hypertrophy, power, athletic performance, skill acquisition, general fitness)

Prompt Templates

Template	Purpose	Link
Plan Generator	Get a personalized training plan	plan_generator.md
Learning Guide	Get a personalized reading list	learning_guide.md
Workout Log	Track your sessions	workout_log.md