Tools used

compute_one_rep_max
update_training_max
create_workout
create_week
update_exercise
add_exercise
update_note

Procedure

Establish Training Max (TM)
- Identify the user's technical 1-Rep Max (1RM) for Squat, Deadlift, Bench Press, and Overhead Press.
- Calculate the initial TM at 80–90% of the technical 1RM (85% is the recommended starting point).
- Use update_training_max to store these values.
Initialize Cycle 1 (Weeks 1-4)
- Create a 4-day weekly split using create_week:
  - Day 1: OHP (Main), Bench (BBB 5x10 @ 30% TM), Lat Work.
  - Day 2: Deadlift (Main), Squat (BBB 5x10 @ 30% TM), Core Work.
  - Day 3: Bench (Main), OHP (BBB 5x10 @ 30% TM), Lat Work.
  - Day 4: Squat (Main), Deadlift (BBB 5x10 @ 30% TM), Core Work.
- Set Main Lift percentages for Cycle 1:
  - Week 1: 65%x5, 75%x5, 85%x5+ (AMRAP).
  - Week 2: 70%x3, 80%x3, 90%x3+ (AMRAP).
  - Week 3: 75%x5, 85%x3, 95%x1+ (AMRAP).
  - Week 4 (Deload): 40%x5, 50%x5, 60%x5 (No AMRAP).
Apply Coaching Cues
- Add technical notes to exercises using update_note:
  - Squat: "Drive the floor away. Break at hips/knees simultaneously."
  - Bench: "Bend the bar. Engage lats; maintain active feet."
  - Deadlift: "Pull the slack out. Squeeze oranges in armpits."
  - OHP: "Punch the ceiling. Squeeze glutes and quads."
Manage Cycle Transitions (Every 4 Weeks)
- Evaluate performance after the Week 4 deload.
- If base reps were met: Increase TM by 5 lbs (2.5 kg) for upper body and 10 lbs (5 kg) for lower body.
- If stalling occurred: Recalculate the next cycle using 90% of current performance.
- Update BBB Intensity for the new cycle:
  - Cycle 2: 45%–50% of TM.
  - Cycle 3: 60% of TM.
Execution Rules
- Monitor AMRAP sets: Instruct the user to stop when bar speed slows significantly.
- Deload enforcement: During Week 4, ensure no AMRAP sets are performed and suggest reducing BBB volume to 3 sets if fatigue is high.