Tools used

get_user_preferences
get_user_history
create_workout
update_workout
list_exercise_library
find_exercise_candidates
compute_one_rep_max
add_exercise

Procedure

Assess Volume Requirements
- Determine the user's training status via history or preferences.
- Set a weekly volume goal per muscle group: 1–4 sets for maintenance/untrained, 10–20 sets for optimal growth, or up to 25 sets for advanced trainees.
Determine Split Based on Availability
- 2 Days/Week: Create "Full Body" sessions focusing on high per-session volume.
- 3 Days/Week: Plan "Full Body" or "Upper/Lower/Full" rotations.
- 4 Days/Week: Implement an "Upper/Lower" split.
- 5+ Days/Week: Use "Push/Pull/Legs" or body-part-specific splits.
Manage Session Duration Constraints
- If Time is Limited (<45 mins):
  - Prioritize multi-joint compound movements (e.g., Squat, Bench, Row).
  - Implement Antagonist Supersets (pairing opposing muscle groups) to reduce total rest time.
  - Utilize Rest-Pause or Drop Sets to accumulate volume quickly.
  - Suggest shorter rest intervals (60–90 seconds) if sets are taken near failure (high RPE).
- If Frequency is Limited (1-2 days/week):
  - Distribute the "Volume Bucket" across the available days.
  - Cap sets per muscle group at 8–10 per session to avoid junk volume; if total weekly target is higher, prioritize spreading the stimulus.
Exercise Selection and Hierarchy
- Fill the first half of sessions with compound movements.
- Save isolation exercises (e.g., curls, lateral raises) for sessions where time allows or as the final "finisher" movements.
Handle Schedule Disruptions (Auto-regulation)
- If a session is missed or cut short, use update_workout or add_exercise to "roll over" the remaining sets to the next training day.
- Ensure the Total Weekly Volume target remains stable despite changes in daily frequency.
Refine Intensity
- Ensure all sets are programmed as "hard sets" (taken near failure) to maximize motor unit recruitment, especially when following the "Minimum Effective Dose" (5–10 sets/week).