Procedure

1. Initial Assessment and Goal Setting: Verify the user's current familiarization with bodyweight movements. Define the 8-week timeline and explain the phase-based approach (Adaptation, Loading I, Loading II, and Deload).

2. Phase 1: Adaptation (Weeks 1-2):

   • Use create_week to schedule 3 sessions per week (e.g., Mon/Wed/Fri).
   • Use create_workout for each session as a Full Body routine.
   • Use add_exercise to include Foundation movements:
     • Vertical Push: Incline Push-ups
     • Vertical Pull: Scapular Pull-ups
     • Knee Dominant: Assisted Squats
     • Hip Dominant: Glute Bridges
     • Horizontal Push: Knee Push-ups
     • Core: Plank (30s)
   • Set volume to 2-3 sets of 8-12 reps.
   • Use create_note to instruct a Reps in Reserve (RIR) of 3-4 (leaving 3-4 reps in the tank).

3. Phase 2: Loading I (Weeks 3-4):

   • Shift focus to metabolic stress and hypertrophy.
   • Use update_workout to increase volume: target 12-15 reps per set.
   • Use create_note to decrease RIR to 1-2 (higher intensity).
   • Gradually transition exercises to Intermediate variations: Floor Push-ups, Bodyweight Squats, Standard Push-ups, and 60s Planks.

4. Phase 3: Loading II (Weeks 5-7):

   • Shift focus to mechanical tension and raw strength.
   • Transition to Advanced variations via add_exercise:
     • Vertical Push: Diamond/Decline Push-ups
     • Vertical Pull: Negative or Full Pull-ups
     • Knee Dominant: Bulgarian Split Squats
     • Hip Dominant: Single-Leg Glute Bridge or Eccentric Nordic Curls
     • Horizontal Push: Archer Push-ups
     • Core: Hollow Body Hold
   • Drop repetitions to 5-8 per set to account for increased difficulty.

5. Apply Coaching Cues:

   • For all workouts, provide execution cues via create_note:
     • Push-ups: "Screw hands into floor" and "Keep pelvis neutral."
     • Squats: "Drive the floor away" and "Keep chest proud."
     • Pull-ups: "Drive elbows toward hips" and "Squeeze shoulder blades."
     • Core: "Suck belly button toward spine" and "Push lower back into floor."

6. Phase 4: Strategic Deload (Week 8):

   • Use create_week for the final week.
   • Reduce total sets by 50% and reps per set by 30%.
   • Use create_note to set the effort level to 5/10, emphasizing recovery of the central nervous system and joints.

7. Review and Progression: At the end of Week 8, use get_user_history to evaluate performance and determine if the user should repeat the cycle with harder variations or progress to a different training stimulus.