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StrengthHypertrophy

8-week intermediate strength and low-FODMAP protocol

v1

An 8-week training program focusing on linear periodization and progressive overload integrated with a staged low-FODMAP dietary strategy to manage exercise-induced GI distress.

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intermediatestrengthhypertrophylow-fodmapgi-health

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FitnessGrid is an AI coach that plans your week and adapts as you go. Install 8-week intermediate strength and low-FODMAP protocol and your coach will follow this protocol every week, learn from what you actually do, and adjust on the fly.

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  • Adapts to your actual progress, not a static template
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Procedure

  1. Program Initialization

    • Create a new 8-week training cycle using create_week for each week.
    • Establish a 4-day Upper/Lower split: Monday (Lower A), Tuesday (Upper A), Thursday (Lower B), Friday (Upper B).

  2. Phase 1: Elimination & Baseline (Weeks 1-4)

    • Training: Set target intensity at 3 Reps in Reserve (RIR). Program compound lifts for 3–5 sets of 5–8 reps and accessory movements for 3 sets.
    • Nutrition: Use create_note to provide the elimination protocol (limiting garlic, onions, wheat, lactose, and high-fructose fruits).
    • Fueling: Recommend pre-workout meals like oatmeal with peanut butter or hard-boiled eggs with lactose-free cheese. Use create_meal to log these as templates.

  3. Phase 2: Hypertrophy & Reintroduction (Weeks 5-6)

    • Training Progression: Increase accessory movement volume from 3 sets to 4 sets. Increase load on compound lifts by 2.5%–5%. Adjust intensity to 1–2 RIR.
    • Nutrition Reintroduction: Systematically reintroduce one FODMAP group per week (e.g., lactose in Week 5, fructose in Week 6) to test tolerance.

  4. Phase 3: Peak Intensity (Week 7)

    • Training: Push intensity to 0–1 RIR. Focus on technical proficiency for maximal efforts.
    • Nutrition: Revert to strict low-FODMAP intake to minimize GI interference during peak exertion.
    • Coaching Cues: Apply specific cues via create_note for key lifts:
      • Squat: "Drive the heels through the floor."
      • Bench: "Bend the bar / Tripod stability."
      • Deadlift: "Pull the slack out of the bar."
      • Rows: "Drive elbows to hips."

  5. Phase 4: Deload (Week 8)

    • Volume Reduction: Use update_workout to decrease total sets by 30–50% and repetitions by 20–30%.
    • Intensity Reduction: Lower the load by 10–20%.
    • Nutrition: Transition to maintenance with increased dietary variety based on previous weeks' tolerance testing.

  6. Performance Fueling Implementation

    • Intra-workout (>60m): Suggest simple glucose-based gels or maple sugar candies; avoid high-fructose corn syrup or polyols.
    • Post-workout: Target a 3:1 Carb-to-Protein ratio using lactose-free chocolate milk or rice-based protein. Use set_macro_targets to align with these ratios.

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