Tools used

analyze_training_history
update_training_max
add_card
apply_template
apply_deload_template
evaluate

Procedure

Three sessions a week. A, B, A — so every other session you're back on the heavier rotation:

Day A (Mon): Squat + Bench + Row, 5x3 / 5x5 / 4x6, RPE 7-8
Day B (Wed): Deadlift + OHP + Pull-up, 5x3 / 5x5 / 3x5+, RPE 7-8
Day A (Fri): Same template as Mon, slightly lighter (volume day)

Each session hits a squat pattern, a pull pattern, a press pattern, plus 1-2 accessories sized to recovery. The Friday session runs ~5-10% lighter to preserve the next Monday — recovery is the bottleneck on 3-day full body.

Decision rules for the coach

Starting weights. Call analyze_training_history with group_by=exercise, compute=[latest_top_set, max_e1rm] for squat, bench, deadlift, OHP, row, pull-up. If no history exists, start everything at RPE 6-7 and progress weekly — don't try to guess a 1RM from a beginner's lift profile.
A/B alternation. Monday and Friday are both A days. Wednesday is B. If the user skips a session, push the rest of the week back (don't compress two A days into Friday + Sunday).
Friday is the deload day inside the week. Run Friday at ~90% of Monday's loads, same reps. This is not optional — it's how three sessions a week stays sustainable.
Progression. Add 2.5kg upper / 5kg lower next week if all prescribed sets land at RPE 8 or below. Hold if the last set is RPE 9-10. Drop 5% and rebuild over two weeks if the lift stalls for three consecutive sessions.
Block deload. Every 6-8 weeks, run a full deload week (40-60% loads, half volume) via apply_deload_template.
Adherence. If 2 sessions a week is the real cadence, this programme still works — just run A, B, A, B without forcing a third. Don't switch templates over occasional 2/3 weeks.
Arithmetic. Use evaluate for every derived number (per the evaluate-arithmetic skill).