Tools used

create_workout
add_exercise
update_workout
create_week
create_note

Procedure

Program Initialization
- Create a 4-week training block using create_week for each week.
- Schedule 3 Full-Body sessions per week (e.g., Monday, Wednesday, Friday).
- Identify the user's available "equipment" (luggage, stable furniture) via get_user_preferences.
Workout Construction (Base Circuit)
- For every workout session, use add_exercise to include the following five movement patterns:
  - Squat Variant: (Quads/Glutes)
  - Push Variant: (Chest/Triceps)
  - Pull Variant: (Back/Biceps)
  - Hinge Variant: (Hamstrings/Glutes)
  - Core Variant: (Midsection)
Weekly Progression Logic
- Week 1 (Baseline):
  - Set movements to Level 1 variations (Air Squat, Incline Push-up, Door-frame Row, Glute Bridge, Plank).
  - Assign 2–3 sets. Target RPE 6–7 (2–3 reps in reserve).
- Week 2 (Volume Load):
  - Increase repetitions per set by 2–3 OR reduce rest intervals by 15 seconds.
  - Target RPE 8.
- Week 3 (Intensity Peak):
  - Advance to Level 3 variations (Bulgarian Split Squat, Decline Push-up, Table Rows, Luggage RDL, Hollow Body Hold).
  - Incorporate "Bodyweight-Plus" load (weighted luggage) where applicable.
  - Target RPE 9.
- Week 4 (Deload):
  - Apply the 50% Rule: Reduce total sets by half compared to Week 3.
  - Revert to Level 1 movement variations.
  - Target RPE 5–6.
Applying Coaching Cues & Tempo
- Add notes to exercises specifying the 3-0-1-0 Tempo (3s eccentric, 0s pause, 1s concentric, 0s pause).
- Include specific cues in the workout description:
  - Squat: "Drive knees outward; keep chest proud."
  - Push: "Squeeze shoulder blades together; push the floor away."
  - Pull: "Pull elbows toward hips; squeeze shoulder blades."
  - Hinge: "Hinge at hips like a door; keep flat back."
  - Core: "Pull belly button toward spine; brace for a punch."
Safety and Preparation
- Instruct the user via create_note to perform a 5-minute dynamic warm-up (arm circles, leg swings, cat-cow) to mitigate travel-induced joint stiffness.
- Advise checking hotel furniture stability before using it for incline or elevated movements.