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StrengthHypertrophyPeriodization

evidence-based body-part split programming

v1

Design and manage customizable multi-week hypertrophy routines using volume targets, variable frequency, and hierarchical progressive overload.

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hypertrophyvolume-trackingsplit-designprogressive-overloadperiodization

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Procedure

  1. Assess Routine Constraints

    • Identify the user's available training days per week using get_user_preferences.
    • Determine the target split based on frequency:
      • 3 Days: Full Body (Targeting muscle groups 3x/week).
      • 4 Days: Upper/Lower Split (Targeting muscle groups 2x/week).
      • 5 Days: Body-Part Split (Targeting muscle groups 1x/week).
      • 6 Days: Push/Pull/Legs (Targeting muscle groups 2x/week).

  2. Establish Volume Targets

    • Set a goal of 10–12 "hard sets" (0–4 RIR) per muscle group per week.
    • Calculate per-session volume:
      • For 2x/week frequency: Aim for 5–6 sets per muscle group per session.
      • For 1x/week frequency: Aim for 10–12 sets per muscle group per session.

  3. Construct the Mesocycle

    • Initialize a 4–8 week cycle using create_week.
    • Organize the cycle into phases:
      • Accumulation (3–5 weeks): Increase sets or reps gradually. Start at RPE 6-7.
      • Intensification (2–3 weeks): Focus on higher loads, reduce total sets if recovery lags. Reach RPE 8-10.
      • Deload (1 week): Use apply_deload_template or manually reduce volume and intensity to ~50% of peak.

  4. Select and Organize Exercises

    • Use list_exercise_library to select movements.
    • For each workout session created via create_workout, add exercises using add_exercise.
    • Ensure the sequence prioritizes multi-joint movements before isolation movements.

  5. Implement Hierarchical Progressive Overload

    • Instruct the user to progress in the following order:
      • Step 1 (Repetition): Increase reps within the target range (e.g., 8 to 12) using fixed weight.
      • Step 2 (Load): Once the rep ceiling is hit, increase the weight using update_exercise.
      • Step 3 (Volume): If load/rep progress plateaus, add one additional set per muscle group.
      • Step 4 (Density): Reduce rest intervals if physiological stress needs to increase without adding load/volume.

  6. Monitor and Adjust

    • Review performance at the end of each week.
    • If the user fails to meet the "floor" of 10 sets/week, adjust the schedule to increase frequency or per-session volume.
    • Use compute_one_rep_max to estimate strength progress if load progression is the primary goal for specific compound lifts.

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