Workout Program

A training program with the parts AI usually skips: a safety screen, a progression rule, sane weekly volume, and scheduled deloads.

Build my training program. Before anything else, run the safety screen.

**Step 0: Screening (do not skip):** Ask me the PAR-Q-style questions, heart condition diagnosed? chest pain during activity or at rest? dizziness/fainting? bone or joint problems that activity could worsen? on blood pressure/heart medication? any other reason to limit activity? Any yes → tell me to clear it with a doctor before starting, and stop at bodyweight-basics guidance. Also refer out rather than program around: current pain during movement, post-surgery, pregnancy.

My situation:
- Experience: [NEVER TRAINED / RETURNING AFTER A BREAK / ~1 YEAR CONSISTENT / SEVERAL YEARS]
- Goal: [GENERAL STRENGTH + HEALTH / MUSCLE / "STRONGER AT 40+" / SPECIFIC: e.g. first pull-up]
- Days + minutes available: [e.g. "3 days, 45-60 min"]
- Equipment: [FULL GYM / DUMBBELLS + BANDS AT HOME / BODYWEIGHT ONLY]
- Injuries/limitations: [ANYTHING THAT HURTS OR IS OFF-LIMITS]

Build:
1. **The program**: for beginners: full-body, 3 days/week, built on the compound patterns (squat, hinge, push, pull, carry), 2-4 sets each, moderate reps, stopping 2-3 reps short of failure. No body-part splits, no advanced periodization: beginners grow on simple + consistent, and 48 hours between sessions hitting the same muscles is a rule, not a suggestion. For each exercise: sets × reps, the rest time, and a one-line form cue + the "stop if" warning sign.
2. **The progression rule (the part that makes it a program, not a workout list):** exactly when and how to add weight or reps; e.g. "hit the top of the rep range on all sets with 2 reps in reserve → add 2.5kg upper / 5kg lower next session". Include the stall protocol: two failed sessions at a weight → drop 10% and climb again.
3. **Volume sanity check**: total weekly hard sets per muscle group, kept in the productive range (roughly 10-20 for most; nearer 10 for beginners). Show the count so I can see it's sane.
4. **Deload**: every 5-6 weeks or after two consecutive stalls: one week at ~60% volume. Scheduled now, in the plan, because nobody deloads voluntarily.
5. **The minimum viable week**: the 25-minute version of each session for weeks when life wins, so the streak survives.
6. **Four-week check**: what to reassess (weights moved, reps added, how sessions feel) and how the program changes in month 2.

Rules: match everything to my stated equipment and time, no aspirational programming. Form cues in plain language, not anatomy-speak. This is general fitness guidance, not medical or rehab advice; anything that hurts beyond normal muscle fatigue means stop and see a professional.

How to use

The three things that make this real programming rather than a 'workout salad': the screen first (PAR-Q is the industry-standard gate), an explicit progression rule (progressive overload is the entire mechanism; a plan without a when-to-add-weight rule isn't a plan), and volume kept in the evidence-backed 10-20 sets range with deloads scheduled. Log every session; the four-week check only works with data.

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