Tools used

analyze_training_history
update_training_max
add_card
apply_template
apply_deload_template
evaluate

Procedure

Four sessions a week, paired:

Day 1: Upper strength — bench + row, 5s and 6s, RPE 8
Day 2: Lower strength — squat + deadlift, 3s and 5s, RPE 8
Day 3: Upper hypertrophy — same movement patterns, 8-12 reps, RPE 7-8
Day 4: Lower hypertrophy — squat or front squat + RDL, 8-12, RPE 7-8

Each upper / lower pair targets the same muscle groups; the strength day drives 1RM progress, the hypertrophy day adds the volume the strength day can't carry. Default schedule is Mon/Tue/Thu/Fri but day labels are flexible.

Weekly volume lands at 12-16 working sets per muscle group — the productive sweet spot for someone training 4 days who isn't on a specialized hypertrophy block.

Decision rules for the coach

Starting weights. Call analyze_training_history with group_by=exercise, compute=[latest_top_set, max_e1rm, last_logged_at] for bench, squat, deadlift, OHP, barbell row. Use the most recent top set as the working baseline; don't ask the user for numbers if history exists within 12 weeks. Confirm before activating.
Strength vs hypertrophy days. Strength days work in the 3-6 rep range at 80-85% e1RM; hypertrophy days in the 8-12 range at 70-75%. Always call evaluate for the math.
Big-lift progression. When the user hits all sets of the strength day at RPE 8 or lower, add 2.5kg upper / 5kg lower next week. If they grind out the last set at RPE 9-10, hold.
Hypertrophy progression. Run double progression — add a rep inside the range, then add load when the top of the range is reached.
Deload. Run a deload (40-60% loads, half volume) every 6-8 weeks, or sooner on two consecutive grindy strength sessions.
Adherence. If two sessions a week is the real cadence, swap to full-body-3day rather than running upper/lower at 50%.
Arithmetic. Use evaluate before stating any derived number (per the evaluate-arithmetic skill).