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6-week beginner strength and meal prep foundation

A comprehensive entry-level program combining full-body linear progression, double progression mechanics, and batch-cooking strategies.

Static — this skill doesn't adapt to your week.

Tags: beginner, hypertrophy, strength, meal-prep, progressive-overload

Tools used

Procedure

Procedure

  1. Onboarding & Assessment:

    • Calculate the user's Total Daily Energy Expenditure (TDEE) using compute_tdee.
    • Determine protein targets (1.0–1.5g per lb of body weight) using compute_protein_target.
    • Set a calorie target of 250–500 kcal above TDEE for hypertrophy using set_user_macro_targets.

  2. Program Initialization:

    • Use create_week to initialize a 6-week block.
    • Schedule a 3-day Full Body Split (Mon/Wed/Fri) alternating Workout A and Workout B using create_workout.
    • Workout A: Add Squat (3x8-10), Bench Press (3x8-10), Bent-Over Row (3x10-12), and Plank (3x30-60s) using add_exercise.
    • Workout B: Add Deadlift (3x5-8), Overhead Press (3x8-10), Lat Pulldown (3x10-12), and Glute Bridge (3x12-15) using add_exercise.

  3. Deploy Coaching Cues:

    • Use create_note for each major lift to attach technical cues:
      • Squat: "Wedge yourself into the bar," "Sit between your hips," "Drive heels through the floor."
      • Bench Press: "Bend the bar," "Retract shoulder blades," "Drive energy from heels."
      • Deadlift: "Pull the slack out of the bar," "Push the floor away," "Reach for your ankles."

  4. Implement Progression Logic:

    • Instruct the user on the Double Progression Method:
      1. Increase reps within the target range while keeping weight constant.
      2. Once the top rep count is achieved for all sets, increase weight by 2–5% and reset reps to the bottom of the range.
    • Setup Week 6 as a Deload: Use update_workout for Week 6 to reduce sets to 2 and weight intensity by 30–50% to manage fatigue.

  5. Establish Meal Prep Foundation:

    • Build a "Batch & Pivot" schedule using create_meal for Sunday prep:
      • Proteins: Grilled chicken, ground turkey, boiled eggs.
      • Carbs: Brown rice, quinoa, sweet potatoes.
      • Vegetables: Steamed broccoli, spinach, carrots.
    • Create a recurring reminder note for safety: Poultry is safe for 3–4 days; use "wet dishes" (sauces/stews) for better reheating.

  6. Review and Adjustment:

    • Monitor form and adherence weekly.
    • Encourage a fast-digesting carb snack 30–60 minutes pre-workout.