Procedure

1. Assess Constraints and Goals

   • Identify available equipment (e.g., bodyweight, bands, household items).
   • Determine training frequency (minimum 2 days/week for major muscle groups).
   • Assess for existing injuries or pain points to determine the starting phase (Phase 1 for new injuries/technical mastery; Phase 3 for established movements).

2. Exercise Selection and Program Structure

   • Prioritize multi-joint movements. Use find_exercise_candidates to select one exercise for each core pattern:
     • Leg Pressing: Squats, lunges, or pistol squats.
     • Upper-Body Pulling: Doorway rows, inverted rows, or towel rows.
     • Upper-Body Pushing: Push-ups, incline push-ups, or floor press.
   • Incorporate eccentric and concentric phases for every movement.
   • Use create_workout to build the session.

3. Define Loading and Intensity

   • For strength/hypertrophy with limited external load: prescribe sets in the 15–40 repetition range to reach volitional failure.
   • If resistance (e.g., water jugs, bands) allows for higher intensity: target the 6–12 RM range.
   • Use compute_one_rep_max if the user provides weight and rep data to calibrate intensity.

4. Implement Progressive Overload Strategies

   • When the user can perform the prescribed reps with good form, apply one of the following via update_exercise:
     • Volume: Increase repetitions or total sets.
     • Tempo: Add 3-second eccentric phases or isometric pauses at sticking points.
     • Leverage: Change body angles (e.g., elevating feet for push-ups) or move from bilateral to unilateral (e.g., single-leg bridges).
     • Range of Motion: Increase travel distance (e.g., deficit push-ups).

5. Apply Injury Substitutions (Pain Management)

   • If pain occurs, use swap_exercise or update_exercise based on functional patterns:
     • Knee/Hip Pain: Replace squats with glute bridges or limited-range box squats.
     • Wrist/Shoulder Pain: Replace floor push-ups with incline push-ups (hands on elevated surface).
     • Equipment Gap: Use doorway rows or resistance band rows if no pull-up bar/weights are available.

6. Optimize Time Efficiency

   • If the user has limited time, restructure the workout into supersets (pairing pulling and pushing exercises) or rest-pause sets to maintain volume.

7. Review and Log

   • Save the structured routine as a template using save_template for recurring use.
   • Instruct the user to log reps until failure to ensure the hypertrophy stimulus (15–40 rep range) is met.