10-week beginner hypertrophy program

Tools used

• create_week
• create_workout
• add_exercise
• update_preferences
• remember

Procedure

Procedure

1. Assess and Onboard:

   • Confirm the user is a beginner and can commit to 3 non-consecutive days per week (e.g., Mon/Wed/Fri).
   • Use remember to store their 10-week timeline and phase transitions (Adaptation, Accumulation I, Deload, Accumulation II).

2. Establish the Macrocycle:

   • Weeks 1–3 (Adaptation): Focus on RPE 6–7.
   • Weeks 4–6 (Accumulation I): Focus on RPE 7–8.
   • Week 7 (Deload): Reduce sets by 50%; stop at RPE 5–6.
   • Weeks 8–10 (Accumulation II): Focus on RPE 8–9.

3. Build the Workout Template: Configure three identical full-body sessions per week using the following exercise structure:

   • Knee Dominant: Goblet Squat or Leg Press (3x8–12). Cue: "Drive through the mid-foot; keep chest proud."
   • Hip Dominant: RDL (3x8–12). Cue: "Push hips back toward the wall; feel the stretch."
   • Horizontal Push: DB Bench Press (3x8–12). Cue: "Squeeze shoulder blades into the bench."
   • Horizontal Pull: Seated Cable Row (3x8–12). Cue: "Pull elbows toward hips, not the chest."
   • Vertical Push: Overhead DB Press (2x10–15). Cue: "Core tight; don't arch lower back."
   • Vertical Pull: Lat Pulldown (2x10–15). Cue: "Drive elbows down; pull from the waist."
   • Core/Isolation: Planks or Curls (2x12–15). Cue: "Maintain neutral spine; avoid swinging."

4. Initialize Protocol:

   • Use create_week to generate the first week of the program.
   • Use add_exercise to populate the sessions with the specific rep ranges and cues identified.
   • Advise the user on the 2-0-2-0 tempo (2s eccentric, 2s concentric).

5. Apply Progressive Overload Logic:

   • Instruct the user to follow the Double Progression Model:
     • Keep the weight the same until 12 reps are achieved for all sets with perfect form.
     • Increase weight by the smallest increment (2.5–5 lbs) and reset to 8 reps.
   • Stop sets at "Technical Failure" if form deviates from the coaching cues.

6. Monitor and Adjust:

   • At the start of Week 7, use update_workout to halve the sets for the deload.
   • For Weeks 9–10, encourage the user to push toward RPE 9, ensuring they do not sacrifice form for intensity.