Procedure

1. Initial Assessment: Confirm the user has approximately 6ft x 3ft of floor space and access to a doorway or wall.

2. Program Initialization:

   • Use create_week to establish a 4-week block with a frequency of 3 days per week (e.g., Monday, Wednesday, Friday).
   • Use create_workout for each training day to build a circuit-based session.

3. Workout Construction:

   • For every session, use add_exercise to include the following sequence:
     1. Squat Variation: Starting with Bodyweight Squats (stationary).
     2. Push-Up Variation: Starting with Wall or Incline Push-ups.
     3. Doorway Row: Utilizing a door frame to lean back and pull chest forward.
     4. Glute Bridge: Floor-based, lying on back.
     5. Plank: Elbows and toes, stationary.
     6. Bird-Dog: On all fours, minimal movement.
   • Set default volume at 3 sets per exercise with 60–90 seconds rest between sets.

4. Apply Progressive Overload:

   • Week 1 (Foundation): Assign the easiest version of each movement and 3 sets of the starting target reps (10–15 for squats/rows, 8–12 for push-ups, 30s for planks).
   • Week 2 (Volume): Use update_workout to increase the rep count by 2–3 repetitions for every set.
   • Week 3 (Tempo): Instruct the user via create_note to apply a 3-to-4 second eccentric (lowering) phase to every repetition to increase time under tension.
   • Week 4 (Mechanical Disadvantage): Use update_exercise to shift to harder variations:
     • Replace Squats with Stationary Split Squats.
     • Replace Incline Push-ups with Floor Push-ups or Decline Push-ups.
     • Increase Doorway Row intensity by moving feet closer to the frame (steeper angle).

5. Safety and Modification:

   • Always include a 5-minute dynamic warm-up note (marching in place, arm circles).
   • Ensure 48 hours of recovery between sessions to allow for muscle protein synthesis.
   • If space is too tight for lying down, substitute floor moves with wall-supported versions.