Procedure

1. Assess Baseline Volume and Frequency

   • Call get_user_history and get_user_preferences to determine current training frequency and volumes.
   • Ensure the program targets each muscle group at least 2x per week.
   • Establish a baseline volume of at least 10 sets per muscle group per week.

2. Initialize the 6-Week Mesocycle

   • Use create_week to generate a 6-week block structure.
   • Use create_note to document the progression plan for the user:
     • Week 1 (Intro/Calibration): 3–4 Reps In Reserve (RIR); Baseline moderate volume.
     • Week 2 (Progression): 2–3 RIR; Baseline volume.
     • Week 3 (Intensification): 1–2 RIR; Add 1 set per key lift.
     • Week 4 (Peak Effort): 0–1 RIR; Add 1 set per key lift.
     • Week 5 (Overreach): 0 RIR (Technical Failure); Maintain peak volume.
     • Week 6 (Deload): 4+ RIR; 40–60% reduction in total sets.

3. Implement Double Progression Logic

   • Set rep ranges (e.g., 8–12 reps) for exercises via create_workout.
   • Instruct the user to follow "Double Progression":
     1. Increase reps until the ceiling (e.g., 12) is hit for all sets.
     2. Once ceiling is hit, increase weight via update_exercise.
     3. Work back up from the rep floor (e.g., 8) with the new weight.

4. Enforce Fatigue Management (Autoregulation)

   • Advise the user to maintain target RIR even if it requires lowering weight for a specific session (due to stress or poor sleep).
   • If the user reports persistent sleep disruption or strength loss in Week 4 or 5, use plan_week to move the Week 6 deload forward.

5. Technical Optimization via Workout Notes

   • When creating or updating workouts, include cues for:
     • Exercise Order: High-demand compound movements first.
     • Range of Motion: Use full ROM for maximum recruitment.
     • Eccentric Control: Emphasize controlled lowering of the weight.

6. Execute the Deload (Week 6)

   • Use update_workout to modify Week 6 sessions:
     • Reduce set count by 40–60%.
     • Maintain intensity of the weight at 70–80% of the previous week's load.