Procedure

1. Baseline Assessment:

   • Review the user's training history using get_user_history to identify current upper-body strength levels and injury history.
   • Confirm the user is prepared for a 7-day-a-week frequency and explain the requirement of maintaining 1–3 Reps in Reserve (RIR) to ensure 24-hour recovery.

2. Daily Undulating Cycle Setup:

   • Organize the training week into a repeating 3-day cycle to manage systemic fatigue:
     • Day 1 (Strength Focus): High intensity (80–85% 1RM), low volume (2–3 sets of 3–5 reps), focused on heavy compounds (e.g., Bench Press, Weighted Pull-ups).
     • Day 2 (Hypertrophy Focus): Moderate intensity (65–75% 1RM), moderate volume (3 sets of 8–12 reps), focused on machines or cables (e.g., Rows, Incline Press).
     • Day 3 (Metabolic Focus): Low intensity (50–60% 1RM), high reps (2–3 sets of 15–20 reps), focused on isolation movements (e.g., Lateral Raises, Face Pulls).

3. Intensity Calibration (Per Session):

   • Instruct the user to perform a "Calibration Set" with a moderate load before their working sets.
   • Apply Daily Readiness Calibration:
     • If readiness is high (fast bar speed): Proceed with the planned RPE/load.
     • If readiness is low (slow bar speed/heavy feel): Reduce the day’s intensity by 10% and decrease total sets by 1 using update_workout.
   • Enforce RPE caps:
     • Strength Days: Max RPE 8 (2 RIR).
     • Hypertrophy Days: RPE 7–8 (2–3 RIR).
     • Metabolic Days: RPE 5–6 (4–5 RIR).
   • Constraint: Explicitly forbid training to failure (RPE 10) to prevent extending recovery beyond 24 hours.

4. Angle Rotation:

   • Vary the "angle of attack" daily to mitigate joint stress. If Day 1 involves horizontal pressing (Bench), ensure Day 2 or 3 involves vertical pressing (Overhead Press) or different planes of movement.

5. Progressive Step-Loading:

   • Weeks 1–2 (Acclimation): Set all sessions to a conservative RPE 7 to establish a recovery baseline.
   • Weeks 3–6 (Linear Growth): Increase load only when the RPE for the target rep range drops to 6 (indicating adaptation).
   • Weeks 7–9 (Volume Expansion): Use update_workout to add one additional set to Hypertrophy and Metabolic days.
   • Week 10 (Deload): Reduce all intensity to RPE 5 and cut total volume by 50%.

6. Continuous Monitoring:

   • At the start of each session, ask the user for their "Calibration Set" feedback.
   • Log any persistent fatigue using remember to trigger an early deload if recovery thresholds are consistently missed.