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.