Procedure

1. Assess User Metrics and Experience

   • Retrieve user age and weight using get_user_preferences.
   • Determine training experience to set volume: 12 sets/week for beginners, up to 20 sets/week for advanced trainees.

2. Calculate Nutritional Targets

   • Calculate daily protein requirements using compute_protein_target.
   • For users <65 years: Use 1.6g/kg of body weight.
   • For users $\ge 65$ years: Use 1.2–1.59g/kg of body weight.
   • Apply these targets using set_user_macro_targets, emphasizing peri-workout protein intake.

3. Design Target-Specific Workouts

   • Use create_workout to build sessions targeting all three gluteal muscles:
     • Gluteus Maximus (GMax): Prioritize Step-ups, Hip Thrusts, Deadlifts, or Squats.
     • Gluteus Medius & Minimus (GMed/GMin): Include Side-lying Hip Abduction, Side Planks with abduction, or Hip Hitches (Pelvic Drops).
   • Ensure each set is programmed to be performed "close to failure" to maximize motor unit recruitment.

4. Structure Weekly Volume and Frequency

   • Distribute volume (12–20 total sets) across 2–3 non-consecutive days per week using plan_week.
   • Ensure a minimum of 48–72 hours of rest between sessions targeting the same muscle group to allow for the repair and remodeling phases.

5. Incorporate Recovery Protocols

   • Advise the user that muscle growth occurs during the 24–72 hour repair window.
   • Use add_card to suggest active recovery (walking/mobility) on off-days to improve blood flow.
   • Monitor for overtraining signs (declining strength or persistent insomnia) to trigger complete rest.

6. Review and Adjust

   • Use get_current_week and user feedback to ensure the 12–20 set threshold is being met with high intensity.
   • Update targets as body weight or training capacity changes.