Procedure

1. Environmental Assessment & Role Identification

   • Determine if the user's intent is occupational safety (OSHA-related) or physical fitness.
   • If occupational: Focus on the 4-phase competency progression (Hazard Recognition, Role-Specific Duties, Technical Application, and Rescue Simulation).
   • If fitness: Proceed to establish a minimal footprint calisthenics plan.

2. Exercise Selection (Minimum Effective Dose)

   • Select movements that utilize a small footprint, prioritizing multi-joint actions:
     • Lower Body Press: Squats or Lunges.
     • Upper Body Pull: Towel rows or Doorway rows.
     • Upper Body Push: Push-ups or Dips.
   • Aim for a minimum of 4 weekly sets per muscle group.

3. Baseline Establishment (Weeks 1–2)

   • Use create_workout to schedule 3 sets of 8–10 reps for each foundational movement.
   • Focus on form and establishing a baseline for the 6–15 Repetition Maximum (RM) range.

4. Volume Progression (Weeks 3–4)

   • Use update_exercise to increase the volume of the existing movements.
   • Program 3 sets of 12–15 reps using the same foundational exercises to build work capacity.

5. Mechanical Advantage Shift (Weeks 5–6)

   • Increase intensity by altering leverage rather than adding external load.
   • Update the workout template to harder variations:
     • Wall Push-ups $\rightarrow$ Knee Push-ups $\rightarrow$ Standard Push-ups.
     • Split Squats $\rightarrow$ Bulgarian Split Squats (using a chair/bed).

6. Temporal Stress & Intensity (Weeks 7–8)

   • Maintain the high-difficulty variations and volume.
   • Use update_workout notes to instruct the user to reduce rest intervals to 30–45 seconds.
   • Apply advanced techniques like supersets or rest-pause training to maximize metabolic stress in limited time.

7. Safety Monitoring

   • For all confined space training, emphasize that if training to volitional failure, 15–40 repetitions are required for muscular adaptation when using lighter bodyweight loads.
   • Ensure exercises do not require exceeding the available floor space (approx. 2x2 meters).