Procedure

1. Initial Assessment and Preference Check

   • Use get_user_preferences to confirm the user's available equipment and current strength levels.
   • If 1RM (one-rep max) values are unknown, use compute_one_rep_max based on recent heavy sets to establish baseline intensities.

2. Phase 1: Adaptation (Weeks 1–2)

   • Create 2–3 sessions per week focusing on form and stability.
   • Select one exercise from each primary category:
     • Squat: Bulgarian Split Squats or Box Squats.
     • Hinge: Trap Bar Deadlifts or Hip Thrusts.
     • Press: Overhead Press or Chest Press.
     • Pull: Gorilla Rows or Pendlay Rows.
     • Core: Pallof Press, Dead Bugs, or Planks.
   • Set parameters: 2–3 sets of 10–15 reps at 60–70% intensity.
   • Use create_workout and add_exercise to populate the first two weeks.

3. Phase 2: Strength (Weeks 3–5)

   • Increase intensity to 75–85% 1RM.
   • Adjust sets to 3–4 and reps to 5–8 to prioritize force production.
   • Use update_workout to transition the plan as the user progresses.

4. Phase 3: Power/Peak (Weeks 6–7)

   • Increase intensity to 85–95% 1RM.
   • Adjust sets to 3–5 and reps to 3–5 for neuromuscular speed.
   • Remind the user to maintain 1–2 Reps in Reserve (RIR) to avoid excessive fatigue.

5. Phase 4: Deload (Week 8)

   • Plan a recovery week using plan_week.
   • Reduce volume by 50% (perform only 2 sets).
   • Drop intensity to 50–60% 1RM with 10–12 reps.

6. Implement Progression Logic

   • Instruct the user via create_note on the "2-for-2" Rule: if they can perform two extra reps over the target in the final set for two consecutive workouts, increase weight by 2.5%–5%.
   • Advise the user to separate high-intensity cycling from these lifts by 6–24 hours to minimize interference.

7. Safety and Monitoring

   • Monitor for DOMS. If interference with cycling occurs, ensure RIR is strictly maintained and form is prioritized over load.