Procedure

1. Information Gathering: Confirm the user has access to resistance bands and clarify their experience level with the core movements (Squats, Glute Bridges, Push-Ups, Rows, and Deadbugs).

2. Phase 1: Week 1 (Baseline)

   • Use create_week to initialize the first week.
   • Use create_workout to schedule three full-body sessions (e.g., Monday, Wednesday, Friday).
   • Use add_exercise to populate each session with:
     • Banded Squats: 2 sets x 8–10 reps.
     • Banded Glute Bridges: 2 sets x 8–10 reps.
     • Push-Ups: 2 sets x 8–10 reps.
     • Banded Rows: 2 sets x 8–10 reps.
     • Banded Deadbugs: 2 sets x 8–10 reps.
   • Instruction: Select a band tension where the 10th rep is difficult (RPE 8–9).

3. Phase 2: Week 2 (Volume Increase)

   • Create a new week and schedule three sessions.
   • Maintain the same exercises and baseline resistance.
   • Use add_exercise to increase repetitions to 2 sets x 10–12 reps.

4. Phase 3: Week 3 (Load & Set Increase)

   • Create a new week and schedule three sessions.
   • Instruct the user to increase resistance (shorter grip or thicker band).
   • Use add_exercise to increase total volume to 3 sets x 8–10 reps.

5. Phase 4: Week 4 (Peak Volume)

   • Create a new week and schedule three sessions.
   • Maintain the increased resistance/tension from Week 3.
   • Use add_exercise to maximize reps: 3 sets x 10–12 reps.

6. Progression Coaching:

   • For Upper Push movements, guide the user to adjust mechanical advantage (e.g., moving from incline to floor) as they progress.
   • Advise on "Tempo Manipulation" (3–4 second lowering phase) if the user finds the current band resistance too easy but cannot move to a heavier band.
   • Ensure a minimum of 48 hours recovery between sessions.