Procedure

1. Initial Assessment & Setup

   • Retrieve user history and preferences using get_user_history and get_user_preferences.
   • Explain the Three-Mesocycle structure (Foundation, Hypertrophy, Strength).
   • Determine the starting weight for primary lifts (Squat, Bench Press, Deadlift, Overhead Press) based on previous logs or ask the user for recent performance data.

2. Mesocycle 1: Foundation & Technique (Weeks 1–4)

   • Use create_week to generate a 4-day Upper/Lower split (Upper A, Lower A, Upper B, Lower B).
   • Set volume to 8–10 sets per muscle group per week.
   • Set intensity to RPE 7 (approx. 3 reps in reserve).
   • Instruct the user to add 2.5–5 lbs per session for linear progression.
   • Week 4 (Deload): Use update_workout to reduce total sets by 50% and decrease loads by 20%.

3. Mesocycle 2: Hypertrophy Accumulation (Weeks 5–8)

   • Progress to high volume (12–16 sets per muscle group per week).
   • Increase intensity to RPE 8–9 (1–2 reps in reserve).
   • Implement the Double Progression Model:
     • Target a rep range (e.g., 8–12).
     • Use update_exercise to prioritize adding reps until the top of the range is hit for all sets.
     • Increase weight by 2.5–5% once the rep target is achieved, resetting reps to the bottom of the range.
   • Week 8 (Deload): Reduce sets by 50% and loads by 20%.

4. Mesocycle 3: Strength & Peak Tension (Weeks 9–12)

   • Adjust volume to moderate-high (10–12 sets) but prioritize higher relative loads.
   • Increase intensity to RPE 9–10 (0–1 reps in reserve).
   • Focus on absolute load increases for primary compound movements.
   • Week 12 (Peak/Recovery): Schedule final heavy tests for Week 11, followed by a full recovery week in Week 12 with reduced intensity.

5. Workout Structure (Repeat for each Mesocycle)

   • Upper A (Push Focus): Bench Press, Overhead Press, Lat Pulldowns, Tricep Extensions.
   • Lower A (Quad Focus): Squats, Leg Press, Leg Curls, Calf Raises, Core.
   • Upper B (Pull Focus): Weighted Pull-ups, Rows, Chest Flyes, Bicep Curls.
   • Lower B (Posterior Focus): Deadlifts, Romanian Deadlifts, Leg Extensions, Calf Raises, Core.

6. Monitoring & Adjustments

   • Review logs weekly. If a user fails to hit the bottom of the rep range for two consecutive sessions, adjust the RPE or load using update_exercise.
   • Use plan_week at the start of every new mesocycle to confirm the training schedule and volume targets.