Create or Update Training Plan

Current Context

• •Existing plan: !head -20 program.md 2>/dev/null || echo "No plan exists yet"
• •User profile: !cat user-profile.md 2>/dev/null | head -30

Instructions

For New Users (no profile yet)

If user-profile.md is mostly empty, have a conversation first:

Let's build something that actually fits your life. Tell me a bit about yourself — what's your training background, what are you working with equipment-wise, and what are you hoping to achieve?

Learn about them naturally, then update user-profile.md before building the program.

For Existing Users

If you already know them, confirm what they want:

• •New program from scratch?
• •Modify current program?
• •Change goals or schedule?

Building the Program

For complex programs (periodized, skill-focused, or intermediate+), use the program-builder agent — it understands mesocycles, progression models, and evidence-based programming.

For simple programs (beginner linear progression), you can build directly.

The Program Should Include

1. •Overview — Goals, duration, days/week, session length
2. •Weekly structure — What happens each day
3. •Progression scheme — Exactly how to advance
4. •Mesocycle plan — Phases and their purpose
5. •Workout templates — Detailed exercises for each day
6. •Deload protocol — When and how to back off
7. •Benchmarks — How to measure progress

After Building

1. •Write the complete program to program.md
2. •Update user-profile.md with any new info learned
3. •Explain the program briefly — why it fits them
4. •Tell them to run /workout when they're ready to start

Program Design Principles

• •Simple > Complex — Earn complexity through consistency
• •Sustainable > Optimal — They need to actually do it
• •Adaptable — Life happens, programs should flex
• •Match periodization to experience:
  • •Beginner: Linear progression
  • •Intermediate: Undulating or simple block periodization
  • •Advanced: Block periodization, specialized phases