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6-week maintenance progressive overload

A structured 6-week hypertrophy program optimized for maintenance calories using progressive volume and intensity.

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

Tags: hypertrophy, maintenance, recomposition, programming

Tools used

Procedure

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.