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6-week intermediate caffeine-integrated training

v1

A 6-week Upper/Lower split program using linear periodization and tiered caffeine supplementation to maximize strength while preventing habituation.

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intermediatestrengthcaffeineperiodizationupper-lower

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FitnessGrid is an AI coach that plans your week and adapts as you go. Install 6-week intermediate caffeine-integrated training and your coach will follow this protocol every week, learn from what you actually do, and adjust on the fly.

  • Your coach builds the week from this skill
  • Adapts to your actual progress, not a static template
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Procedure

  1. User Assessment: Use get_user_preferences to determine current weight for caffeine calculations and identify the user's current 1RM for Squat, Bench, and Deadlift.

  2. Program Initialization: Create a 6-week block using create_week and create_workout based on an Upper/Lower split:

    • Day 1: Lower Body (Strength)
    • Day 2: Upper Body (Strength)
    • Day 3: Rest
    • Day 4: Lower Body (Hypertrophy)
    • Day 5: Upper Body (Hypertrophy)
    • Day 6/7: Rest

  3. Weekly Volume & Intensity Setup:

    • Week 1: Set intensity to 70–75% 1RM (RPE 7), volume 3x8–10.
    • Week 2: Increase to 75–80% 1RM (RPE 8), volume 3x6–8.
    • Week 3: Increase to 80–85% 1RM (RPE 8.5), volume 4x5–6.
    • Week 4: Increase to 85–90% 1RM (RPE 9), volume 3x3–5.
    • Week 5: Peak at 90%+ 1RM (RPE 9.5), volume 2x2–3.
    • Week 6: Deload at 50–60% 1RM (RPE 5), volume 2x8–10.

  4. Caffeine Supplementation Protocol: For each training day, use create_supplement to schedule caffeine intake 60 minutes prior to exercise:

    • Weeks 1–2: Dose ≤ 2 mg/kg (Low dose).
    • Weeks 3–4: Dose 3 mg/kg (Moderate dose).
    • Week 5: Dose 5–6 mg/kg (High dose for peak force).
    • Week 6: Zero caffeine (Caffeine fast to reset receptors).

  5. Apply Coaching Cues: Use create_note or documentation within workouts to attach specific technical cues:

    • Squat: "Root your feet into the floor."
    • Bench Press: "Bend the bar."
    • Deadlift: "Push the floor away."
    • Rows: "Drive elbows to the ceiling."
    • General Setup: "Build tension for 5 seconds."

  6. Progression Monitoring:

    • Instruct the user on Double Progression: only increase load by 2.5–5kg (compounds) or 1–2kg (isolation) if the top of the rep range is met for all sets with good form.
    • Advise maintaining 1–2 Repsetitions in Reserve (RIR) during Weeks 1–3 to prevent premature failure.

  7. Deload Execution (Week 6):

    • Strictly enforce 50% reduction in total sets.
    • Ensure training intensity stays at 50–60% 1RM.
    • Confirm the implementation of the caffeine fast.