Procedure

1. Assess Baseline and Preferences

   • Call get_user_preferences to determine current training frequency and experience level.
   • Confirm a target frequency of 2–3 lower-body focused sessions per week to manage fatigue while maintaining high-quality sets.

2. Initialize the 8-Week Hypertrophy Block

   • Weeks 1–2 (Intro): Use create_week to establish a baseline of 10 sets per muscle group (Quads, Hamstrings, Glutes, Core). Sets should be at RPE 7-8.
   • Weeks 3–6 (Accumulation): Use update_week to incrementally increase set volume (e.g., adding 1–2 sets per muscle group) and intensity (RPE 8-9).
   • Week 7 (Overreach): Set volume to the user's peak recoverable limit with intensity at RPE 9-10.
   • Week 8 (Deload): Call apply_deload_template to reduce volume and intensity for recovery and resensitization.

3. Construct Workouts (Lower Body focus)

   • Use create_workout to build sessions incorporating:
     • Compound Movements: Squat variations (High bar, Hack), Deadlift variations (RDL, Stiff-leg), or Leg Press for mechanical tension.
     • Isolation Movements: Leg Extensions and Leg Curls to add volume without excessive systemic fatigue.
   • Use add_exercise to set repetition ranges between 8–12 reps (60–80% 1RM) for the primary "sweet spot" of hypertrophy.

4. Integrate Core Development

   • Include Stability exercises (planks, deadbugs) for force transfer.
   • Include Dynamic/Loaded movements (weighted crunches, leg raises) to drive abdominal hypertrophy.
   • Treat core exercises with the same progressive overload principles (increasing sets/load) as lower-body movements.

5. Manage Progression and Intensity

   • Ensure all working sets are performed close to (within 1-3 reps) or to momentary muscular failure to maximize the hypertrophic stimulus regardless of the load used.
   • Use compute_one_rep_max if necessary to calibrate the 60–80% 1RM loading range for compound lifts.

6. Finalize and Review

   • Verify that the total weekly volume for each target muscle group meets the $\geq 10$ set threshold for optimal growth.
   • Present the 8-week structure to the user, highlighting the transition from technique focus to volume accumulation and the final deload.