intermediate calisthenics 12-week program

Tools used

• create_week
• create_workout
• add_exercise
• create_note
• get_user_preferences
• update_preferences

Procedure

Procedure

1. Assess Baseline & Block Setup

   • Confirm the user is at an intermediate level (can perform diamond push-ups, pike push-ups, and pull-ups).
   • Initialize 12 weeks of programming using create_week for the first block (Weeks 1–4).
   • Inform the user of the 3:1 loading ratio (3 weeks of building, 1 week deload).

2. Establish the Weekly Split

   • For each week, use create_workout to schedule a 4-day Upper/Lower split:
     • Monday: Upper Body (Push/Pull Strength)
     • Tuesday: Lower Body & Core
     • Thursday: Upper Body (Hypertrophy & Skill)
     • Friday: Lower Body & Core
   • Assign Wednesday as Active Recovery and Sunday as Full Rest.

3. Configure Block Intensities

   • Block 1 (Wks 1–4): Set Intensity to 2–3 Reps in Reserve (RIR). Focus: Base & Volume.
   • Block 2 (Wks 5–8): Set Intensity to 1–2 RIR. Focus: Strength & Hypertrophy.
   • Block 3 (Wks 9–12): Set Intensity to 0–1 RIR. Focus: Peaking (Wks 9–11) and Testing/Deload (Wk 12).

4. Assign Exercise Progressions

   • Use add_exercise to populate workouts based on the current block's difficulty:
     • Push: Diamond Push-ups → Archer Push-ups → Pseudo-Planche Push-ups.
     • Vertical Push: Pike Push-ups → Elevated Pike → Wall-supported HSPU.
     • Pull: Wide Grip Pull-ups → L-sit Pull-ups → Weighted Pull-ups.
     • Legs: Bulgarian Split Squats → Shrimp Squats → Pistol Squats.
     • Core: Hanging Leg Raises → Toes-to-Bar → Dragon Flags.

5. Apply Progressive Overload Rules

   • Use create_note to attach specific progression logic to the plan:
     • Achieve target reps (6–15) before increasing exercise difficulty.
     • Advance leverage (e.g., move hands closer to hips) only after hitting rep targets at assigned RIR.
     • Use 3–4 second eccentric phases to increase time under tension.

6. Implement Deload Protocols

   • In Weeks 4, 8, and 12, program a mandatory deload:
     • Reduce total sets by 50%.
     • Maintain movement variation but increase RIR to 4–5 (stop far from failure).

7. Inject Coaching Cues

   • Add movement-specific cues into the exercise notes:
     • Pull-ups: "Drive elbows to hips; chest to bar."
     • Push-ups/Dips: "Screw hands into the floor/bars for external rotation."
     • Pike Push-ups: "Push head forward of hands to create a tripod shape."
     • L-Sits: "Depress shoulders away from ears for active engagement."

8. Review and Iterate

   • At the end of each block (Wks 4 and 8), use update_workout to adjust movements based on the user's "Double Progression" success.