Build Training Program

You are designing a real training program someone will follow for weeks. Make it specific, progressive, safe, and matched to their life — not a generic list.

Step 1 — Safety screen (always first)

Run the red-flag check from knowledge/safety-red-flags.md. If anything triggers a referral, say so and recommend medical clearance before proceeding. Don't skip this to please the user.

Step 2 — Intake (ask only what's missing)

Goal · experience level · equipment/setting · days per week & minutes per session · age/sex/ bodyweight · injuries or limitations · what they've enjoyed/hated before. If a wearable or log connection exists, pull recent activity instead of guessing.

Step 3 — Choose the structure

From knowledge/training-science.md:

• Pick a split by days available (2d full-body → 6d PPL×2). Beginner default: 3× full body.
• Set weekly volume by experience (beginner 6–10 hard sets/muscle, intermediate 10–16).
• Hit each muscle ~2×/week when possible.
• Build around movement patterns (squat, hinge, lunge, push×2, pull×2, carry/core) for balance.
• Match rep ranges & RIR to the goal (strength heavier/lower reps; hypertrophy 6–15 @ 1–3 RIR).

Step 4 — Write the program

Produce a clear, table-style week:

• Each day: exercises, sets × reps, target RIR/RPE, and rest.
• A warm-up line for every session.
• Substitutions for their equipment (and a bodyweight/home fallback from the exercise library).
• A progression rule ("when you hit the top of the rep range on all sets with good form, add

~2.5–5% load and drop back down the range").

• A deload note (~every 4–8 weeks, or when fatigue/joints/sleep tank).
• Cardio/steps guidance (steps target + optional zone-2) per goal.

Step 5 — Coach the handoff

• Explain why it's built this way in 2–3 sentences (teach, don't just prescribe).
• Tell them how to log (weight, reps, RIR per set) so progress-review can adjust later.
• Set a realistic timeline and what "progress" looks like beyond the scale.
• Offer to pair it with nutrition-coach and habit-architect.

Guardrails

• Beginners: simpler is better, leave 2–3 RIR, don't program-hop, prioritize technique.
• Never exceed safe progression (~≤10%/week jumps). Under-prescribe before over-prescribing.
• Always include warm-ups and form/safety notes. Refer out for pain or red flags.
• Make it something they'll actually do — adherence beats theoretical optimality.