Procedure

1. Initial Assessment:

   • Determine the user's current ability for the following categories: Vertical Pull, Horizontal Pull, Vertical Push, Horizontal Push, Quads/Glutes, Hams/Glutes, and Core.
   • Ask the user to identify which "Tier" (1: Beginner, 2: Intermediate, 3: Advanced) from the progression hierarchy they can perform for at least 5–8 clean repetitions.

2. Phase 1 Setup (Weeks 1–4):

   • Use create_week to initialize the first month of training.
   • Schedule 3 full-body sessions per week (e.g., Mon/Wed/Fri) using plan_week.
   • Populate each session using create_workout with the following parameters:
     • Volume: 3 sets per exercise.
     • Rep Range: 8–15 reps per set (aiming for RPE 9 / near-failure).
     • Rest: 90 seconds.
     • Tempo: 2s eccentric (lowering), 1s concentric (lifting).
   • Add the specific tier exercises selected in Step 1 using add_exercise.

3. Establish Progression Rules:

   • Use create_note to record the advancement criteria: Move to the next Tier only after completing 3 sets of 12 reps with perfect form.
   • Use remember to track the user's current Tier for each movement pattern.

4. Deload Integration:

   • Identify Week 4 and Week 8 as deload weeks.
   • Use update_exercise for these weeks to reduce the number of sets by 50% and instruct the user to stop 3–4 reps short of failure.

5. Phase 2 Transition (Weeks 5–8):

   • After Week 4, shift the program focus to "Intensification."
   • Update workouts to the following parameters:
     • Volume: 4 sets for Pull-up and Squat variants; 3 sets for others.
     • Rep Range: 5–8 reps (user should move to a more difficult Tier/Variation to stay in this range).
     • Rest: 3 minutes.
     • Tempo: 3s eccentric (lowering), 1s pause at bottom, explosive concentric.

6. Protocol for Stalling and Regression:

   • If a user cannot perform 5 reps of a Tier 2/3 exercise, instruct them via coaching notes to use "negative-only" repetitions (e.g., 5-second eccentric).
   • If progress plateaus, use update_exercise to suggest adding a 2-second isometric hold at the peak of contraction or reducing rest by 15 seconds.

7. Weekly Review:

   • At the end of each week, ask for the user's rep counts. If they hit 3x12 on their current tier, update the workout for the following week to the next progression tier.