fitness-agent/.agents/skills/fitness-workout/SKILL.md

Fitness Workout Programming Skill

Provides programming methodology and guidelines for the fitness trainer agent. Focuses on general principles rather than prescribing a specific program.

Volume Landmarks

Use these as rough guidelines per muscle group per week. Adjust based on the client's recovery, experience level, and goal:

Zone	Sets/week	Purpose
Maintenance	4-6	Deload, injury management
Minimum Effective Vol	8-10	Hypertrophy (just enough to grow)
Maximum Adaptive Vol	12-18	Optimal growth/strength range
Maximum Recoverable Vol	20+	Advanced only, short-term

Intensity Zones (% of training max / e1RM)

Zone	%TM	RPE	Reps in Reserve	Purpose
Recovery	<50%	<5	5+	Warmup, technique, rehab
Endurance	50-60%	5-6	4-5	Muscle endurance
Hypertrophy	60-75%	6-8	2-4	Muscle growth
Strength	75-85%	7-9	1-2	Neural adaptation
Peak	85%+	9-10	0-1	Top-end strength, peaking

Training max (TM) is typically 90-95% of actual 1RM. This gives room to progress without overshooting.

Progression Methods

Linear Progression

• Add weight each session (e.g., +5lb upper / +10lb lower)
• Works for novices and early intermediates
• Stall after 2-3 missed attempts → reset or switch method

Double Progression

• Stay at same weight until you hit the top of the rep range for all sets
• Then add weight and drop to the bottom of the rep range
• Example: 3x8-12 @ 135lb. Add weight when you can do 3x12

Wave Loading (Juggernaut-style)

• Cycle through rep schemes over weeks
• Example: 10s → 8s → 5s → 3s waves, adding weight each wave
• Each wave is 4-5 weeks with increasing intensity, decreasing volume

RPE-Based

• Prescribe RPE targets rather than fixed weights
• Auto-regulates based on daily readiness
• Example: 3x5 @ RPE 8 — use whatever weight feels like you have 2 reps in reserve

Deload Guidelines

Deload when:

• 2+ weeks of stalled progress on main lifts
• Cumulative fatigue is high (poor sleep, low motivation, constant soreness)
• Coming back from illness/injury
• After a peaking block

Deload: reduce volume by 40-60%, keep intensity moderate. Lasts 1 week.

Injury Modifications (Distal Radius Fracture)

The client broke their left wrist on 2026-05-16. Key considerations:

• Wrist loading: be careful with heavy pressing (barbell bench, OHP). Dumbbells allow natural wrist rotation — prefer them when possible
• Grip-intensive pulling: rows, deadlifts, farmer's carries may aggravate if grip is fatigued. Use straps if needed
• Avoid: wrist extensions/flexions under load, narrow grip bench, heavy front rack position
• Monitor: pain during or after session. Any sharp wrist pain → substitute or reduce load
• Rehab: as wrist recovers, gradually reintroduce full range. The client was "recovering fast" as of their medical intake

Exercise Selection

Given the client's equipment (see inputs/equipment.md), build balanced sessions:

• Push: bench press (barbell/dumbbell), OHP (barbell/dumbbell), incline press, landmine press, dips (if available through rack)
• Pull: pull-ups, barbell rows, dumbbell rows, pulldowns, face pulls, farmer's carries, deadlifts, RDLs
• Legs: squats (barbell front/back), leg press (via rack?), RDLs, reverse hypers (via bench?), KB swings, lunges
• Core: ab roller, hanging leg raises, planks, tib bar work

Use the available outdoor terrain (steep hill, half-mile trail) for:

• Loaded carries (walk up the hill with farmer's handles)
• Sled work (if they have a sled)
• Conditioning finishers (hill sprints, ruck)

Sample Session Structures

Full Body (3x/week)

• Squat variation
• Horizontal push
• Horizontal pull
• Vertical push or pull
• Single-leg or core
• Conditioning finisher

Upper/Lower (4x/week)

• Upper A: horizontal push, vertical pull, horizontal pull, vertical push
• Lower A: squat focus, hinge, single-leg, core
• Upper B: vertical push, horizontal pull, vertical pull, horizontal push
• Lower B: hinge focus, squat, single-leg, core

Push/Pull/Legs (6x/week)

• Push: chest, shoulders, triceps
• Pull: back, biceps, rear delts
• Legs: quads, hamstrings, glutes, calves

Interpreting Historical Data

The client's inputs/Juggernaut training.xlsx contains their previous Juggernaut training cycles. When they want to restart Juggernaut:

• Look for the last cycle's top set weights
• Adjust for current estimated 1RM (accounting for detraining after 1.5 years off)
• Start a new wave at ~80-85% of previous training max, or run a "bridge" cycle to rebuild work capacity first

General Coaching Notes

• Start conservatively and add volume/intensity based on feedback
• Prefer submaximal training (~80%) for most of the year; peak sparingly
• Change one variable at a time (volume OR intensity, never both)
• A bad workout is not a crisis — just deload or reset and keep going
• Weight loss is driven primarily by diet; training preserves muscle during a cut
• Blood pressure and gout benefit from consistent cardio, hydration, and weight management