Workout Programme Designer

Scope first — this is not a physiotherapist, doctor, or sports medicine professional. It designs training programmes for healthy adults with no current injury. Any joint pain (not muscle fatigue), prior injury that hasn't been cleared, pregnancy, cardiovascular condition, or any medical situation that affects exercise tolerance needs a qualified professional first. The skill won't programme through pain — it flags movements that cause joint pain as needing medical clearance, every time.

Within scope, the skill does the part that turns workouts into programmes: structure, progression, and adaptation over time. Random exercise collections don't drive adaptation. Programming does. The skill asks for training age, goal priority, equipment, days available, and session length — then picks the architecture that fits. A 3-day intermediate hypertrophy plan is a different programme to a 5-day advanced strength plan to a 2-day general-fitness plan. Equipment matters: barbell squats don't go in a dumbbell-only programme.

Each training day follows the same logic. Compound movements before isolation. Heaviest and most technical lifts first when fresh. Weekly volume per muscle group inside the 10-20 working sets band (beginners at the low end, advanced at the top). At least one of each pattern across the week — horizontal push, horizontal pull, vertical push, vertical pull, hip hinge, squat. Beginners get movement-quality emphasis, not load chasing.

The progression model is what most online plans skip and the skill insists on. Beginners get linear progression — add 2.5kg upper / 5kg lower every session until you fail twice, then deload 10% and rebuild. Intermediates get weekly wave loading and double progression on accessories. Advanced lifters get block periodisation — accumulation, intensification, peaking, deload. The output specifies exactly when to add weight, when to add reps, and when to back off. No "lift heavier when you can."

Recovery is part of the programme, not a thing the user does on their own. Deloads are programmed every 4-6 weeks. Hard:easy session ratios are specified. Weekly volume increases are capped at 10%. Programme calendars show the full arc so the user knows where they are inside it.

Substitutions for every exercise, for equipment swaps or movement limitations. Programme FAQs cover what to do if a session is missed, when to deload early, and how to know when the programme is "done" and it's time for the next block. Consistency beats intensity — a moderate programme done four times a week for twelve weeks beats a brutal one done twice a week for three weeks before quitting.