Procedure

1. Goal Categorization & Prioritization

   • Identify the user's primary fitness goal (e.g., Strength) and two maintenance goals (e.g., Cardiovascular Health, Mobility).
   • Use get_user_preferences to confirm available training days and time constraints.
   • Apply the Rule of Prioritization: Ensure the primary goal is addressed at the start of every workout session when neurological fatigue is lowest.

2. Weekly Structure Setup

   • Initialize a new training week using create_week.
   • Implement Weekly Undulating Periodization (WUP) by varying intensity across the schedule to prevent CNS burnout.
   • Design a 4-day active split with 1 day of low-impact active recovery and 2 days of lifestyle movement (e.g., Zone 2 walking).

3. Workout Design for Density

   • For each workout session created via create_workout, apply these high-density tactics:
     • Antagonistic Supersets: Pair opposing movements (e.g., Push/Pull) using add_exercise to maximize work-to-rest ratios.
     • EMOM (Every Minute on the Minute): Use for lower body or power blocks to enforce strict transitions.
     • AMRAP (As Many Rounds As Possible): Use for metabolic conditioning finishers (typically 15-20 minutes).
   • Prioritize Compound Dominance: Select multi-joint movements (Squats, Hinges, Pushes, Pulls) to ensure maximum metabolic response.

4. Integration of Maintenance Goals

   • Embed 5-minute dynamic warm-ups or joint mobilization at the start of sessions.
   • Schedule LISS (Low-Intensity Steady State) or Zone 2 cardio as "stacked" activities (e.g., walking) to preserve gym time for high-intensity work.
   • Use compute_hr_zones to provide specific intensity targets for cardiovascular maintenance.

5. Operational Guardrails

   • Add notes to the workouts regarding the 80% Rule: If time is short, reduce volume (sets) but maintain intensity (weight) rather than skipping.
   • Advise the user to use a stopwatch for Fixed Transition Times to prevent "time leaks."

6. Progress Management

   • Instruct the user that when progress stalls, they should first increase intensity (load/tempo) or decrease rest intervals rather than adding more time or exercises (Minimum Effective Dose).