Tools used

compute_protein_target
create_week
create_workout
create_note
add_exercise

Procedure

Calculate Protein Baseline
- Use compute_protein_target to determine the user's daily requirement based on the 1.4g–2.0g per kg of body weight range specified by the ISSN research.
- Advise the user to space this intake across 3–5 meals and prioritize 20–40g of high-quality protein within 2 hours post-workout.
Establish the Training Schedule
- Create a 4-week structure using create_week.
- Schedule 3 full-body sessions per week (e.g., Mon/Wed/Fri) with at least 48 hours of rest between sessions.
Initialize Week 1 (Calibration)
- Use create_workout and add_exercise to populate 3 identical full-body sessions:
  - Goblet Squat: 3 sets x 8–12 reps (Cue: "Stay tall; sit between your hips")
  - Push-Ups: 3 sets x 8–12 reps (Cue: "Keep spine neutral; don't let hips sag")
  - Dumbbell Row: 3 sets x 8–12 reps (Cue: "Pull weight toward hip, not chest")
  - Romanian Deadlift: 3 sets x 10–12 reps (Cue: "Hinge at hips; push glutes back")
  - Overhead Press: 2 sets x 10–12 reps (Cue: "Press from heels; straight line")
  - Plank: 3 sets x 30–45s (Cue: "Squeeze glutes and abs")
- Instruct the user to find a weight that feels like an RPE 8 (2 reps left in the tank) with perfect form.
Apply Progressive Overload (Weeks 2-3)
- Week 2: Instruct the user to keep the same weight but attempt to add 1–2 repetitions to every set.
- Week 3: If the user reached 12 reps in Week 2, increase weights by 5–10% and return to 8 reps.
Execute Deload (Week 4)
- Modify the Week 4 workouts to reduce physiological fatigue:
  - Decrease total sets by 30–50% (e.g., 1–2 sets per exercise).
  - Decrease the weight used by 30–50%.
  - Maintain the same movements but focus on blood flow and technique.
Log and Support
- Use create_note to provide the "Beginner Success Checklist," emphasizing form over weight, 7–9 hours of sleep, and hydration.
- Remind the user that if technique breaks down, the set is finished regardless of rep count.