8-week intermediate back specialization

Tools used

• create_workout
• update_exercise
• create_note
• get_current_week
• plan_week
• list_exercise_library

Procedure

Procedure

1. Verify Eligibility: Confirm the user has at least one year of consistent lifting experience and understands the 1-4 Repetitions in Reserve (RIR) scale.

2. Phase 1: Accumulation (Weeks 1–3)

   • Schedule two "Back Specialization" sessions per week.
   • Set the following exercises for 3 sets each at 3 RIR:
     • Vertical Pull: Weighted Pull-Ups or Lat Pulldowns (8–12 reps).
     • Horizontal Pull: Seated Cable Row or Chest-Supported Row (10–15 reps).
     • Supplemental: Single-Arm Dumbbell Row (8–12 reps).
     • Isolation: Face Pulls or Rear Delt Flyes (15–20 reps / 2 RIR).
   • Deploy coaching cues via create_note: "Drive elbows toward hips," "Squeeze shoulder blades," "Hands are hooks," and "2-3 second eccentric."

3. Phase 2: Intensification (Weeks 4–7)

   • Increase volume to 4 sets for the three primary compound movements.
   • Increase intensity to 2 RIR for compounds and 1 RIR for isolation movements.
   • Adjusted Targets:
     • Weighted Pull-Ups/Lat Pulldown: 6–10 reps (Increase load 2.5–5%).
     • Rows: 8–12 reps.
     • Face Pulls: 12–15 reps with 60s rest intervals.

4. Progressive Overload Management:

   • Instruct the user on "Double Progression": reach the top of the rep range for all sets before increasing weight by the smallest increment.
   • Use update_exercise to adjust targets based on user performance feedback.

5. Phase 3: Deload Protocol (Week 8)

   • Implement a proactive deload to dissipate fatigue.
   • Reduce total sets by 50% (e.g., 4 sets become 2 sets).
   • Reduce load by 20–30% or increase RIR to 5–6 (stop well short of failure).
   • Maintain the 2x/week frequency but reduce session duration.

6. Technical Execution Reinforcement:

   • Remind the user every 2 weeks to initiate every rep with scapular depression before elbow flexion.
   • Ensure a "proud chest" to prevent internal shoulder rotation during pulling movements.