Procedure

1. 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.

2. 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.

3. 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.

4. 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.

5. 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.

6. 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.