Procedure

1. Assess Readiness and Baseline:

   • Confirm the user is looking for a moderate, sustainable approach rather than extreme hypertrophy or fat loss.
   • Use get_user_preferences to check for existing equipment access (e.g., dumbbells, bands, or gym).

2. Calculate Nutritional Targets:

   • Call compute_protein_target using the range of 1.2–1.6g/kg of body weight as specified in the research brief.
   • Advise the user to maintain a normocaloric (maintenance) diet to support lean tissue improvement.

3. Phase 1: Adaptation (Weeks 1–4):

   • Use create_week to initialize the first month.
   • For each week, use create_workout to schedule 2–3 full-body resistance sessions.
   • Use add_exercise to include:
     • Lower Body: Goblet Squats or Lunges (2 sets, 10–12 reps, RPE 6–7).
     • Push: Push-ups or Overhead Press (2 sets, 10–12 reps, RPE 6–7).
     • Pull: Seated Rows or Lat Pulldowns (2 sets, 10–12 reps, RPE 6–7).
     • Core: Planks or Dead-bugs.
   • Schedule 3–5 aerobic sessions (30 mins moderate intensity) and 10 mins of daily mobility.

4. Phase 2: Progression (Weeks 5–8):

   • Use create_week for the second month.
   • Increase resistance frequency to 3 days/week.
   • Update exercise volume to 3 sets and intensity to RPE 8 (approx. 2 reps in reserve).
   • Increase aerobic duration to 30–45 mins, incorporating short vigorous bursts.

5. Set Training Parameters:

   • Use create_note to document the evidence-based rest interval of 60–90 seconds between sets.
   • Explain the progression logic: Increase load or decrease rest every 2 weeks to maintain stimulus.

6. Finalize and Plan:

   • Use plan_week to layout the specific days based on the user's schedule.
   • Remind the user that the program targets 150–300 minutes of moderate aerobic activity per week for cardiovascular health.