Procedure

1. 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.

2. 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.

3. 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.

4. 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.

5. 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.

6. 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).