Procedure

1. Assess Baseline:

   • Use get_user_history and list_workouts to identify the user's pre-break training volume (total sets per exercise) and intensity (last recorded weights).
   • Determine the duration of the break. If the break was less than 2 weeks, acknowledge that strength loss is likely minimal.

2. Week 1: Adaptation Phase (Days 1-7):

   • Volume Adjustment: Modify current workouts using update_exercise to reduce total sets to approximately 50–60% of pre-break levels.
   • Intensity Setting: Set intensity to RPE 6–7 (3–4 reps in reserve). Instruct the user via create_note to avoid training to failure to manage systemic stress and recovery.
   • Rest Intervals: Use update_workout to increase rest periods between sets to reduce session density.
   • Coaching Guidance: Add a note to the week using create_note emphasizing technical proficiency and "leaving reps in the tank."

3. Week 2: Ramp-Up Phase (Days 8-14):

   • Volume Adjustment: Scale volume up to 70–80% of pre-break training volume.
   • Intensity Setting: Increase intensity to RPE 8 (2 reps in reserve).
   • Density: Return rest intervals to the user's standard pre-break duration.
   • Monitoring: Create a note advising the user to monitor for joint stiffness or lingering soreness.

4. Progression & Safety Rules:

   • Apply the No-Soreness Rule: If the user reports significant DOMS, do not increase volume or intensity for the next session.
   • Prioritize compound, multi-joint movements for retraining stimulus.
   • Apply Incremental Loading: Recommend small increases (e.g., 2.5kg) rather than attempting previous 1RM targets immediately.

5. Deload & Pivot Trigger:

   • If the user reports performance plateaus or joint pain during Week 2, use copy_week or update_workout to implement a "pre-emptive deload" (reducing both volume and load) for an additional 7 days before progressing further.

6. Education:

   • Explain the principle of Muscle Memory: Reassure the user that retained myonuclei allow for faster regaining of muscle and strength than the initial acquisition phase.