Procedure

1. Establish the Baseline: Use get_user_history and list_exercise_library to audit the user's current movements, training age, and equipment access. Identify "prime movers" (compound exercises like squats, presses, and rows) to serve as the foundation of the plan.

2. Define the Mesocycle: Determine a 4–8 week block focus (e.g., Hypertrophy or Strength). Create the periodization structure using create_note to document the specific progression model (Linear or Undulating) and the primary variable being manipulated.

3. Calculate Weekly Volume: Use create_week to distribute volume across the microcycle.

   • Aim for 12–20 weekly sets per muscle group for trained individuals.
   • Set a training frequency of 1.5 to 2 days per week per muscle group to optimize protein synthesis and avoid "junk volume."

4. Construct Individual Workouts: Use create_workout and add_exercise to build daily sessions.

   • Prioritize compound movements at the start of each session.
   • Assign rep ranges based on the goal (flexible 5–30 reps for hypertrophy, provided effort is high).

5. Implement Progressive Overload: For each exercise, specify the starting progression pathway using update_exercise or exercise notes:

   • Load: Adding absolute mass (e.g., 1–2% increase).
   • Repetitions: Increasing reps with a constant load.
   • Volume: Adding "hard sets" taken close to failure.

6. Apply Autoregulation: Instruct the user via a session note to adjust daily targets based on "daily readiness" and Rate of Perceived Exertion (RPE) rather than strictly following fixed percentage increases.

7. Review and Iterate: At the end of a microcycle, analyze the proximity to failure and recovery capacity. If recovery is sufficient, scale volume toward the higher end of the 12–20 set range.