Procedure

1. Assess Baseline Requirements

   • Review the user's training history using get_user_history to identify their current volume and muscle group targets.
   • Confirm if the user's primary goal is maintenance or growth to establish the Minimum Effective Dose (MED). Note: At least 4 sets per muscle group per week is the threshold for maintenance/hypertrophy in general populations.

2. Transition to Rolling Sequence

   • Move away from fixed-day programming (e.g., "Monday Legs").
   • Use create_workout to establish a sequence (Workout A -> Workout B -> Workout C).
   • Instruct the user to perform the next workout in the sequence whenever they have a training window, regardless of the day.

3. Apply Exercise Prioritization (The Hierarchy)

   • Organize exercises within each workout using the Pareto Principle:
     • Primary (Non-negotiable): Bilateral, multi-joint compound movements (Squat, Deadlift, Bench Press, Rows).
     • Secondary (Supportive): Unilateral or secondary compounds (Lunges, Overhead Press).
     • Tertiary (Optional): Isolation exercises (Curls, Lateral Raises).
   • Use remember to document that if a session must be shortened, the user should follow the "Chopping Block" protocol: remove exercises from the bottom of the hierarchy upward.

4. Implement Time-Efficiency Techniques

   • For users with severe time constraints, modify existing workouts using update_workout to incorporate:
     • Supersets: Pairing non-competing movements.
     • Rest-Pause/Drop Sets: To maintain volume in ~50% less time.

5. Execute Make-Up Protocols

   • When a user reports a missed session, apply the appropriate protocol:
     • Minor Miss (1-2 sets): Use update_workout to add those sets to the next scheduled session of that type.
     • Total Session Miss: Propose a "Mini-Workout" (15-20 min) focusing only on the Primary compound lift.
     • Extended Miss (3+ days): Do not double volume. Increase the intensity (load) of the next session.
     • Systemic Failure (>50% of week missed): Treat the return as a deload phase with reduced intensity to mitigate injury risk.

6. Optimize Habit Anchoring

   • Advise the user to maintain a consistent time-of-day for exercise even if the days vary, as this is associated with higher adherence.
   • Use remember to store the user's preferred time-of-day anchor.