Procedure

1. Assess Maintenance Needs

   • Review user history using get_user_history to identify current strength levels and established loads for major compound movements.
   • Confirm the target frequency: 2 to 3 sessions per week, with a total volume of 2–4 hard sets per major muscle group per week.

2. Construct the MED Workout

   • Use create_workout to generate at least two "Stress-Sustain" full-body sessions.
   • For each session, use add_exercise to include one movement from each required category:
     • Knee Dominant: Goblet Squat or Leg Press (5–8 reps).
     • Hip Dominant: RDL or Kettlebell Swing (5–8 reps).
     • Upper Push: Overhead Press or Bench Press (5–8 reps).
     • Upper Pull: Pull-ups or Seated Row (5–8 reps).
   • Set volume to 1–2 sets per exercise.

3. Provide High-Stress Coaching Cues

   • Use create_note or the workout description to attach specific cues:
     • Intensity: Target RPE 8–9 (1–2 reps in reserve).
     • Quality: "One high-effort, technically proficient set is more effective than five low-effort sets."
     • CNS Protection: "Stop at the wall; do not train to absolute failure (RPE 10)."
     • Mental Framing: "View this 20-minute session as a mental reset or 'moving meditation' rather than a chore."

4. Implement Auto-regulation Guidelines

   • Instruct the user in the workout notes on the "Flatline Strategy": The goal is maintaining current loads, not setting new PRs.
   • Advise a 10% load reduction for the session if a standard weight feels significantly heavier than usual (e.g., RPE 10 instead of 8).
   • Provide a "Micro-Deload" option: If overwhelmed, perform only one set per exercise at RPE 7 to maintain the habit.

5. Schedule and Confirm

   • Use get_current_week and update_workout to place these sessions in the user's schedule.
   • Remind the user that 15–30 minutes is the target duration to minimize psychological friction.