Procedure

1. Calibration Week (Baseline Assessment)

Before starting the formal split, guide the user through a calibration week to establish initial loads.

1. Identify primary compound lifts for Upper (e.g., Bench Press, Row) and Lower (e.g., Squat, Deadlift) body.
2. Instruct the user to perform a "ramping" set for each primary lift aiming for a 10-rep max (10RM) at RPE 8-9.
3. Calculate Initial Loads:
   • If user completes $\ge 12$ reps: Calculate working weight as (Calibration Load * 1.075).
   • If user completes $< 8$ reps: Calculate working weight as (Calibration Load * 0.925).
   • If user completes 8–11 reps: Use the Calibration Load as the High-Volume baseline.
4. Heavy Day Baseline: Calculate as (High-Volume Baseline * 1.175).
5. Use remember to store these baseline loads for the mesocycle.

2. Mesocycle Structure

Create a 4-week training block using create_week and create_workout following this schedule:

• Monday: Upper Body - Heavy Strength (3–6 reps, RPE 8–9).
• Tuesday: Lower Body - Heavy Strength (3–6 reps, RPE 8–9).
• Wednesday: Rest.
• Thursday: Upper Body - High-Volume Hypertrophy (10–15 reps, RPE 7–9).
• Friday: Lower Body - High-Volume Hypertrophy (10–15 reps, RPE 7–9).
• Saturday/Sunday: Rest/Recovery.

3. Progressive Overload Management

Apply different progression models based on the session type:

A. Linear Load Progression (Heavy Sessions)

• For compound movements, check the previous week's performance using get_user_history.
• If all reps were completed with RPE $\le 9$:
  • Upper Body: Increase load by 2.5%.
  • Lower Body: Increase load by 5%.

B. Double Progression (High-Volume Sessions)

1. Volume Phase: Keep load constant. Increase reps each week until the user hits the top of the range (15 reps) for all sets.
2. Load Phase: Once 15 reps are achieved, increase load by 2.5%–5% and reset reps to 10 for the following week.

4. Deload and Cycle Transition

1. Week 4 (Deload): Use apply_deload_template.
   • Reduce total sets (volume) by 50%.
   • Reduce all loads (intensity) by 15%.
2. Week 5 (New Block): Start a new mesocycle using the successful loads from Week 3 as the new starting baseline for Week 1. Update stored values using update_memory.