Procedure

1. Initial Assessment and Goal Setting

   • Confirm the user is an adolescent beginner.
   • Explain that research favors a full-body routine for beginners to accelerate neuromuscular adaptation and motor skill acquisition through higher frequency (3x/week).
   • State that the primary success metric for this phase is technical mastery, not total weight lifted.

2. Program Initialization

   • Use create_week to initialize a 4-week block.
   • Set a schedule for 3 non-consecutive days per week (e.g., Monday, Wednesday, Friday).
   • Use remember to store the foundational intensity target: 50–70% of 1RM (roughly 2–3 repetitions in reserve).

3. Workout Construction

   • For each of the three weekly sessions, create a full-body workout using create_workout including the following movement categories:
     • Knee Dominant: Goblet Squat or Bodyweight Squat.
     • Hip Dominant: Kettlebell Deadlift or Glute Bridge.
     • Upper Push (Horizontal): Push-Ups (incline if needed) or Light Bench Press.
     • Upper Pull (Vertical): Lat Pulldown or Pull-up Negatives.
     • Upper Push (Vertical): Dumbbell Overhead Press or Wall Push-Ups.
     • Core/Stability: Plank or Dead Bugs.
   • Apply a volume of 1–2 sets per exercise and 10–15 repetitions per set using add_exercise.
   • Specify a rest period of 60–90 seconds between sets.

4. Progressive Logic Implementation

   • Week 1 (Technique): Set notes to focus exclusively on "perfect form" with very light loads.
   • Week 2 (Consistency): Maintain form; increase repetitions within the 10–15 range if proficiency is high.
   • Week 3 (Intensity): Adjust loads to reach the 50–70% 1RM range, provided technical proficiency is maintained.
   • Week 4 (Consolidation): Finalize movement mastery and verify readiness for future volume increases.

5. Safety and Coaching Instructions

   • Mandate a dynamic, exercise-specific warm-up (e.g., bodyweight movements) before every session.
   • Explicitly instruct the user that load should ONLY increase if "perfect form" is maintained throughout the entire set.
   • Emphasize the necessity of qualified supervision to ensure safety and proper technique during training sessions.

6. Review and Adaptation

   • At the end of the 4-week block, evaluate movement quality to determine if the user is ready to transition from a foundational full-body routine to a higher-volume split or an advanced full-body phase.