8-week chest specialization program

Tools used

• create_week
• create_workout
• add_exercise
• compute_one_rep_max
• compute_protein_target
• create_note

Procedure

Procedure

1. Verify User Level: Confirm the user has 1–3 years of consistent training experience to ensure they are prepared for the specialization volume (12–16+ sets/week).

2. Phase I: Accumulation (Weeks 1-3):

   • Create a weekly schedule with two sessions separated by at least 48 hours.
   • Session A (Mechanical Tension):
     • Incline DB Press: 3 sets x 6–8 reps (RPE 7-8).
     • Flat Barbell/Machine Press: 3 sets x 8–10 reps.
     • Weighted Dips (Forward Lean): 3 sets x 10–12 reps.
     • Cable Flys (High-to-Low): 3 sets x 12–15 reps.
   • Session B (Metabolic Stress):
     • Machine Incline Press: 3 sets x 10–12 reps.
     • DB Flat Press: 3 sets x 10–12 reps.
     • Pec Deck/Seated Cable Flys: 3 sets x 12–15 reps.
     • Push-ups (Weighted/Deficit): 3 sets x AMRAP.
   • Set intensity to RPE 7–8 (2–3 RIR).

3. Phase II: Deload (Week 4):

   • Implement the Volume Reduction Method.
   • Reduce sets by 50% (1–2 sets per exercise).
   • Increase RIR to 4–5 (RPE 5–6) to clear systemic fatigue while maintaining intensity (load).

4. Phase III: Peak Accumulation (Weeks 5-7):

   • Increase volume to 14–16 sets per week by adding one additional set to primary compound movements.
   • Increase intensity to RPE 8–9 (1–2 RIR).

5. Phase IV: Testing (Week 8):

   • Maintain volume (14–16 sets).
   • Push to RPE 9–10 (0–1 RIR) for maximum effort before the end of the block.

6. Implement Progressive Overload Logic:

   • Instruct the user to prioritize reps first: hit the rep ceiling on all sets with perfect form.
   • Once the ceiling is hit, increase load by 2.5%–5% (approx 5 lbs).

7. Deliver Coaching Cues via Notes:

   • All Presses: "Drive the shoulders into the bench" to stabilize scapulae.
   • Dumbbell Press: "Press the dumbbells together at the top" for internal adduction.
   • Flys: "Hug a giant tree" to maintain the arc.
   • Incline: Ensure bench angle is ~30° to avoid excessive anterior deltoid dominance.

8. Nutrition Setup:

   • Use compute_protein_target to suggest 0.7–1g of protein per lb of body weight.
   • Advise a slight caloric surplus (~200–300 kcal) for the duration of the 8-week block.