Procedure

1. Assess Intermediate Readiness

   • Review training history using get_user_history to confirm the user has moved past simple linear progression (no longer making session-to-session gains).
   • Use compute_one_rep_max on recent heavy sets to establish current 1RM baselines for target compound lifts.

2. Phase 1: Accumulation (Weeks 1–6)

   • Implement a Daily Undulating Periodization (DUP) model using create_workout.
   • Structure weeks with 3 distinct day types for target lifts:
     • Hypertrophy Day: 70–75% 1RM for sets of 8–12.
     • Power Day: 60–70% 1RM moved with maximum velocity.
     • Strength Day: 80–85% 1RM for sets of 5.
   • Focus on building the "fitness" base and muscle cross-sectional area.

3. Phase 2: Intensification (Weeks 7–10)

   • Transition to Block Periodization. Update existing workouts using update_workout.
   • Increase intensity to 80–90% of 1RM.
   • Reduce set volume and shift rep ranges to 3–5 per set.
   • Prioritize specific compound lifts (Squat, Bench, Deadlift) over accessory movements.

4. Phase 3: The Peaking Taper (Weeks 11–12)

   • Taper Week 1: Reduce total volume (sets x reps) by 50% using update_workout. Maintain intensity at 85–90% to keep the nervous system primed.
   • Peak Week 2:
     • Early Week: Perform 1–2 heavy singles at 90%+.
     • Mid-to-Late Week: Schedule 3–7 days of complete rest or very light active recovery to dissipate accumulated fatigue.
   • Explain the "Fitness-Fatigue" paradigm: lowering fatigue to unmask actual performance capacity.

5. Milestone Attempt

   • Guide the user through a 1RM attempt at the end of the taper.
   • Upon completion, use complete_exercise and update_training_max to log the new milestone.
   • Reset the macrocycle or transition to a maintenance/deload phase.