Procedure

1. Initial Assessment and Goal Setting

   • Confirm the user’s available equipment (e.g., dumbbells, gyms, bodyweight).
   • Determine training frequency (2 or 3 days per week).
   • Use create_week to initialize an 8-week block based on the current date.

2. Phase I: Acclimation (Weeks 1-2)

   • Use create_workout for each training day using the "Parent-Proof" Split:
     • Superset A: Goblet Squats/Leg Press + Lat Pulldowns/Pull-Ups (2-3 sets, 6-10 reps).
     • Superset B: DB Bench/Push-Ups + Romanian Deadlift/Leg Curl (2-3 sets, 6-10 reps/8-12 reps).
     • Finisher: Plank or Deadbug (2 sets, 30-60s).
   • Set intensity to RPE 7 (Moderate).
   • Use create_note to attach specific coaching cues to the workout: "3s down, 1s pause, explode up" and "Big belly breath then brace."

3. Phase II: Loading I (Weeks 3-4)

   • Maintain the workout structure but update target intensity to RPE 8 (High).
   • Instruct the user on the "Double Progression" model:
     1. Increase reps until reaching the 10-12 rep ceiling for all sets.
     2. Once reached, increase load by 2-5% and return to the bottom of the rep range (6 reps).

4. Phase III: Deload (Week 5)

   • Update the Week 5 plan using update_workout.
   • Apply the 50% Volume rule: Reduce the number of sets by half (e.g., perform 1 set instead of 2-3).
   • Maintain current weights but avoid training close to failure.

5. Phase IV: Loading II (Weeks 6-8)

   • Resume 2-3 sets per exercise.
   • Set intensity to RPE 9 (Peak).
   • Encourage hitting "Personal Bests" by reaching the top of the rep ranges or adding micro-loads.

6. Ongoing Coaching & Form Maintenance

   • For every exercise added via add_exercise, include these primary cues in the exercise description:
     • Stability: "Root your feet into the ground."
     • Tension: "Squeeze the handle/bar hard."
     • Movement: "Drive the floor away" (Squat) or "Hinge like closing a door" (Hinge).

7. Progress Review

   • At the end of Week 8, review training logs to determine whether to repeat the cycle with new baseline loads or transition to a more specific hypertrophy/strength block.