hypertrophy cycle design

Tools used

• create_workout
• update_workout
• create_week
• update_week
• list_exercise_library
• find_exercise_candidates
• compute_one_rep_max
• compute_hr_zones
• remember

Procedure

Procedure

1. Baseline Assessment: Use get_user_history and get_user_preferences to determine current training status. Use compute_one_rep_max to establish intensity baselines if recent data is available.
2. Establish Accumulation Phase:
   • Set a baseline frequency of at least 2 sessions per muscle group per week.
   • Program 10–12 "hard sets" (RPE 8–10 or 0–2 RIR) per muscle group per week using create_workout.
   • Select loads ranging from 60–85% of 1RM to balance mechanical tension and metabolic stress.
3. Implement Volume Progression:
   • Plan a 4–8 week block using create_week.
   • Apply a systematic increase of +1–2 sets per muscle group per block to maintain progressive overload.
   • Schedule these increases by updating subsequent weeks in the cycle to ensure a total volume increase.
4. Manage Intensity and Load:
   • Incorporate diverse load ranges (30% to 80% 1RM), ensuring high proximity to failure (RPE 8+) particularly for lighter loads.
   • For strength-focused hypertrophy, prioritize loads >70% 1RM to facilitate higher total volume loads in later cycles.
5. Structure Periodization:
   • Apply a chosen model (Linear or Daily Undulating Periodization) based on user preference.
   • For DUP, vary repetitions within the week (e.g., one day at 12 reps, another at 5–8 reps) using update_workout.
6. Schedule Deload:
   • Every 4–8 weeks, program a mandatory deload week using update_week.
   • Reduce volume (sets) and intensity (load/RPE) significantly to dissipate accumulated fatigue.
7. Memory and Tracking:
   • Use remember to log the current starting volume and the planned progression rate for the cycle.
   • Instruct the user to log every set to ensure "hard sets" are counted accurately.