Tools used

create_week
create_workout
add_exercise
get_user_preferences
remember
plan_week
list_exercise_catalog

Procedure

Assess Readiness and Preferences:
- Use get_user_preferences to check for available equipment (e.g., dumbbells, barbell, or machines).
- Use list_exercise_catalog to identify appropriate beginner movements for the three core patterns: Knee-Dominant (Squat), Upper-Body Push, and Upper-Body Pull.
Initialize 8-Week Structure:
- Use create_week to generate 8 consecutive weeks.
- Set the training frequency to 2 non-consecutive days per week (e.g., Tuesday and Friday).
Program Foundation (Weeks 1-7):
- For each training day, use create_workout and add_exercise to build a full-body routine consisting of:
  - Squat Pattern: 1–2 sets, 6–12 reps.
  - Upper Push: 1–2 sets, 6–12 reps.
  - Upper Pull: 1–2 sets, 6–12 reps.
  - Optional Hinge/Core: 1 set, 8–12 reps.
- Set a Rest Interval note of 2–3 minutes between sets.
- Define Target Effort: Instruct the user to leave 1–2 Reps in Reserve (RIR).
Establish Baseline (Weeks 1-2):
- Instruct the user to find a weight they can perform for 10–12 reps with perfect form and 2–3 RIR.
Apply Progression Logic (Weeks 3-7):
- Implement the "2-for-2" Rule: If the user completes 2 reps over their target in the final set for two consecutive workouts, increase load.
- Increment Load: 2–5 lbs for upper body; 5–10 lbs for lower body.
Schedule Deload (Week 8):
- Use update_workout for Week 8 to reduce fatigue:
  - Volume: Reduce sets by 50% (perform 1 set per exercise).
  - Intensity: Reduce weight by 20–30% of Week 7 loads.
  - Effort: Aim for 4+ reps in reserve (RIR).
Finalize and Communicate:
- Use remember to store the program start date and current phase.
- Use plan_week to present the initial schedule to the user.
- Inform the user that if they experience persistent joint aches or fatigue before Week 8, they should trigger the deload early.