Tools used

create_week
create_workout
add_exercise
apply_template
update_note
compute_one_rep_max

Procedure

Verify Eligibility and Prep
- Confirm the user is a beginner and age 40+.
- Remind the user to consult a physician before beginning, particularly if they have cardiovascular or joint history.
- Use update_note to record the starting Reps in Reserve (RIR) target: 3–4 for the first block.
Phase 1: Foundation & Form (Weeks 1–4)
- Use create_week to schedule a 3-day full-body split (e.g., Mon/Wed/Fri).
- Use create_workout for Session A (Squat, Push, Pull) and Session B (Hinge, Overhead Press, Row).
- Use add_exercise to set 2–3 sets of 8–12 reps.
- Constraint: Instruct the user to prioritize range of motion and tempo (3s down, steady up) over weight.
- Week 4 (Deload): Use update_workout to reduce sets by 50% and weight by 20%.
Phase 2: Structural Adaptation (Weeks 5–8)
- Transition to 1–2 RIR.
- Implement the Double Progression Rule:
  - Instruct the user to stay at a weight until 12 reps are achieved for all sets.
  - Increase weight by 2.5%–5% only after reaching the 12-rep threshold.
- Week 8 (Deload): Repeat the 50% volume and 20% intensity reduction.
Phase 3: Strength Peak (Weeks 9–12)
- Increase intensity to "High" to maximize force production.
- Continue Double Progression.
- Week 12 (Final Deload): Use update_workout to schedule the final recovery period before the next macrocycle.
Apply Coaching Cues
- In each workout description or exercise note, include these safety cues:
  - Squats: "Drive knees outward; screw feet into the floor."
  - Hinges: "Hips back to the wall; spine like a steel rod."
  - Presses/Rows: "Pack shoulders down and away from ears."
  - Breathing: "Exhale on every effort (the hard part)."
Monitoring and Recovery
- Ensure 48–72 hours of recovery between strength sessions.
- Encourage active recovery (walking, yoga, light cardio) on off-days via add_card.