Tools used

get_user_preferences
get_user_history
create_workout
update_exercise
set_user_macro_targets
list_exercise_library
find_exercise_candidates

Procedure

Assess Aesthetic Goals and Current State
- Review get_user_preferences to identify "lagging" muscle groups (to emphasize) versus "dominant" muscle groups (to maintain).
- Review get_user_history to determine current training volume and strength levels.
Establish High-Protein Macro Targets
- Use set_user_macro_targets to set a protein goal between 1.6g and 2.2g per kg of body weight.
- Set caloric targets to maintenance or a slight deficit to prioritize definition over mass gain.
Configure Volume for Maintenance and Density
- Audit existing workouts or use create_workout to implement a low-to-moderate volume structure.
- Limit weekly sets per muscle group to 3–8 hard sets to avoid excessive hypertrophy.
- For muscles identified as "dominant" or where "bulking" is unwanted (e.g., traps, obliques), cap volume at 3 sets per week.
Program for Strength and Muscle Hardness
- Use update_exercise or find_exercise_candidates to shift loading parameters.
- Target heavy loads at 80%–90% of 1-Rep Max (1RM).
- Set repetition ranges to 1–5 reps per set to prioritize myofibrillar density over sarcoplasmic hypertrophy.
- Instruct the user to maintain a Rate of Perceived Exertion (RPE) of 8–9, avoiding absolute failure.
Optimize Proportion and Silhouette
- Allocate the higher end of the volume spectrum (8–10 sets) to specific lagging groups that contribute to the "V-taper" (e.g., lateral deltoids).
- Select exercises that offer varied ranges of motion to influence regional muscle refinement.
Monitor and Adjust
- If the user reports unwanted hypertrophy, decrease weekly set volume toward the lower maintenance threshold (1/3 of previous volume).
- If strength declines, ensure load (weight) is being maintained even if total volume is low.