Procedure

1. Assess Current Volume and Frequency

   • Review the user's current training history and preferences using get_user_history and get_user_preferences.
   • Identify the current frequency per muscle group. If frequency is only 1x per week, prepare to transition to a 2x-3x weekly frequency.

2. Determine the Split Framework

   • Based on the user's available training days, select an evidence-based framework:
     • 3 days/week: Full Body (Every group hit 3x).
     • 4 days/week: Upper/Lower Split (Every group hit 2x).
     • 6 days/week: Push/Pull/Legs (Every group hit 2x).
   • Target a weekly volume of 10–20 challenging sets per muscle group for hypertrophy, or 6–12 sets for pure strength.

3. Optimize Exercise Pairings

   • Apply pairing strategies within the workouts to manage fatigue:
     • Agonist-Antagonist: Pair push/pull movements (e.g., Bench Press and Rows) to maintain power and save time.
     • Same Muscle Group: Pair exercises (e.g., Squats and Leg Extensions) only as "finishers" at the end of a session to increase metabolic stress.
     • Unrelated Groups: Pair primary lifts with low-fatigue movements (e.g., Overhead Press and Calves) for maximal strength on the primary lift.

4. Build the Weekly Plan

   • Use find_exercise_candidates to select movements appropriate for the chosen pairings.
   • Use plan_week to distribute the workouts across the week, ensuring at least 24–48 hours of recovery for full-body routines or 72 hours for PPL sessions.
   • Ensure "junk volume" is avoided by capping per-session muscle group volume and distributing it across multiple days instead.

5. Refine and Finalize

   • Use create_workout to populate the specific exercise sets and pairings.
   • Advise the user that while 10–20 sets is the standard range, they should monitor recovery and adjust toward their individual Maximum Recoverable Volume (MRV).