Procedure

1. 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.

2. 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%.

3. 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.

4. 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.

5. 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)."

6. 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.