Barlore

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Barlore ​

A structured, evidence-tiered knowledge base for strength and physique training. 688 exercises, 53 programs, 6 systems, 11 training principles, 22 nutrition/recovery guides.

Barlore separates what a movement is (exercises) from how a program uses it (programs) from why a system values it (systems). Every claim has an explicit credibility tier.

For structured queries (search, filter, full detail), use the MCP endpoint:

URL: https://barlore-mcp.hollisyen210.workers.dev/mcp
Transport: Streamable HTTP (stateless)
Tools: search_exercises, get_exercise, search_by_muscle, list_programs, get_program, get_training_concept, list_muscles

MCP settings (Claude Code / Cursor / Windsurf / Cline):

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

If MCP is not available, use the query workflow below.

How to Query (for LLMs without MCP support) ​

When answering training questions, do NOT read every file. Follow this workflow:

Step 1: Identify what you need

  • Need exercises? → Fetch exercises.json
  • Need programs? → Fetch programs.json
  • Need programs by goal? → Fetch goal_index.json
  • Need exercises for a muscle? → Fetch muscle_index.json
  • Need which programs use an exercise? → Fetch program_exercise_index.json

Step 2: Search the JSON index The JSON indexes are structured data. Parse them to find matching IDs:

  • exercises.json: keyed by exercise ID, each entry has name, status, pattern, muscles, equipment
  • programs.json: keyed by program ID, each entry has system, level, goals, periodization, exercise_refs
  • goal_index.json: keyed by goal enum, value is array of {id, name, level, system} sorted by level
  • muscle_index.json: keyed by muscle ID, value is an array of exercise IDs

Goal enum values: strength, hypertrophy, power, athletic_performance, skill_acquisition, general_fitness

Step 3: Fetch only the files you need Once you have the ID, fetch the full markdown:

  • Exercise detail: https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/{id}.md
  • Program detail: use the path field from programs.json (e.g. programs/powerlifting/5_3_1.md)
  • Training concept: https://raw.githubusercontent.com/hollis-png/barlore/main/core/{concept}.md
  • Nutrition/recovery: https://raw.githubusercontent.com/hollis-png/barlore/main/crosscutting/{subcategory}/{id}.md

Example: "I want to build muscle, I'm a beginner"

  1. Fetch goal_index.json
  2. Read the hypertrophy array, filter where level = "beginner"
  3. Result: beginner_fullbody_hypertrophy, beginner_upper_lower, bwf_recommended_routine, gzclp
  4. Fetch the matching program markdown for full weekly schedule and progression rules

Example: "What barbell exercises target the chest?"

  1. Fetch exercises.json
  2. Filter: equipment contains "barbell" AND muscles has a primary entry with id containing "pec" or "chest"
  3. Fetch the matching exercise markdown files for full detail (EMG data, cues, sources)

Example: "Recommend a beginner powerlifting program"

  1. Fetch programs.json
  2. Filter: system = "powerlifting" AND level = "beginner"
  3. Fetch the matching program markdown for full weekly schedule and progression rules

Example: "How do I test my one-rep max?"

  1. Fetch https://raw.githubusercontent.com/hollis-png/barlore/main/core/testing_protocols.md
  2. The entry covers 1RM testing, estimation formulas, and training max setup

Start Here ​

Training Science Principles ​

Exercises (status: complete — human-reviewed with sources) ​

Squat:

Hinge:

Horizontal press:

Vertical press:

Vertical pull:

Horizontal pull:

Carry:

Isolation — arms:

Isolation — shoulders:

Isolation — chest:

Isolation — legs:

Isolation — core:

Strongman:

688 total exercises in the knowledge base. 92 complete with full detail, 595 stubs with pattern + equipment metadata. Use search_exercises via MCP or the JSON indexes below for the full list.

Programs ​

Powerlifting:

Bodybuilding:

Olympic Weightlifting:

Calisthenics:

Strongman:

CrossFit:

System Guides (Programming Logic per System x Level) ​

Training Systems (Philosophy) ​

Nutrition & Recovery ​

Nutrition:

Recovery:

Injury Prevention:

Cardio:

Special Populations:

Machine-Readable Indexes (JSON) ​

AI Prompt Template ​

  • Plan Generator — fill in your profile (supports not_sure for beginners) and paste into any AI chatbot for a personalized training plan

Evidence-tiered training knowledge.

Barlore Project