Procedure

1. Identify Weak Point & Baseline:

   • Consult with the user to select exactly ONE muscle group for specialization.
   • Verify the user is at an intermediate or advanced level.
   • Use get_user_preferences to confirm equipment availability.

2. Calculate Nutritional Requirements:

   • Use compute_protein_target to set a target of 1.6–2.2g/kg of body weight to support increased volume.
   • Advise the user to maintain a slight caloric surplus.

3. Phase I: Accumulation (Weeks 1–3):

   • Create a training week using create_week and create_workout.
   • Priority Muscle: Schedule 12–15 sets per week, divided across 2–3 sessions. Perform these exercises first in each session.
   • Maintenance Muscles: Schedule 4–8 sets per week per muscle group.
   • Intensity: Set targets for 1–3 Reps in Reserve (RIR).
   • Rep Ranges: Assign 6–12 reps for primary priority movements and 12–20 for isolation/metabolic stress movements.

4. Phase II: Deload (Week 4):

   • Use copy_week to create the deload week based on Week 3.
   • Reduce all set volumes by 50%.
   • Reduce all loads (intensity) by 10%.
   • Use remember to note this is a "re-sensitization" period.

5. Phase III: Accumulation II (Weeks 5–7):

   • Increase priority muscle volume to 16–20 sets per week.
   • Add 1–2 sets per priority exercise or increase load by 2–10% if previous repetition targets were exceeded.
   • Keep maintenance muscle volume stable at 4–8 sets.
   • Maintain 1–2 RIR to maximize motor unit recruitment.

6. Phase IV: Peak & Transition (Week 8):

   • Maintain high intensity (load) but reduce volume slightly from Week 7 levels.
   • Review trainee performance and RIR adherence.
   • Prepare a transition plan back to a general hypertrophy block or a different specialization.

7. Progress Tracking:

   • Ensure the user records RIR for every priority set.
   • If RIR is consistently 4+, instruct the user to increase the load.