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6-week recovery-focused structured program

v1

A periodized 6-week training cycle utilizing the fitness-fatigue model, alternating volume and intensity accumulation before an evidence-based deload.

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periodizationrecoverydeloadstrengthhypertrophy

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FitnessGrid is an AI coach that plans your week and adapts as you go. Install 6-week recovery-focused structured program 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
  • Free to start — no credit card, ~60 seconds to set up

Procedure

  1. Baseline Assessment & Week 1 Setup (Introduction)

    • Use get_user_preferences to determine current training frequency and goals.
    • Create a baseline training week using create_week.
    • Populate workouts via create_workout and add_exercise maintaining consistent exercise selection for all 6 weeks.
    • Set intensity to RPE 6–7 (moderate) with low volume to establish form and baselines.

  2. Week 2: Accumulation I (Volume Focus)

    • Copy the structure of Week 1.
    • Increase repetitions by 1–2 per set for all primary movements.
    • Use remember to track that weight remains constant from Week 1.

  3. Week 3: Accumulation II (Intensity Focus)

    • Maintain the repetition count from Week 2.
    • Increase the load (weight) by 2.5%–5% for all exercises.
    • Use compute_plate_load to assist the user with precise weight increases.

  4. Week 4: Overreach (Peak Stimulus)

    • Increase total training volume by adding 1 set to major compound movements.
    • Maintain the higher load established in Week 3.
    • Monitor for reactive deload triggers: if the user reports significant drops in bar speed or inability to hit target reps, trigger a deload immediately.

  5. Week 5: Consolidation (Stability)

    • Maintain the peak loads from Week 4.
    • Reduce total sets by approximately 20% to stabilize gains and begin dissipating acute fatigue.
    • Maintain the same exercise selection.

  6. Week 6: Evidence-Based Deload

    • Volume Reduction: Reduce total sets per exercise by 30–50% compared to Week 4.
    • Intensity Reduction: Lower the load or increase Reps in Reserve (RIR) significantly. Aim for submaximal effort (RPE 5–6).
    • Frequency: Maintain the usual training frequency (days per week).
    • Nutrition: Advise the user to maintain caloric maintenance or a slight surplus to support remodeling (use remember to store this guidance for the user).

  7. Recovery & Long-Term Management

    • Throughout the cycle, recommend light aerobic activity (walking, swimming) on non-training days.
    • After Week 6, evaluate performance markers to determine the starting point for the next cycle.