Procedure

1. 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.

2. 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.

3. 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.

4. 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.

5. 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.

6. 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.