Workout Routine Builder

# Workout Routine Builder

Create a structured workout program personalized to your goals, equipment, and schedule. Includes progressive overload calculations and trackable logs.

## When to Use

- "Create a 4-day workout split for muscle building"
- "I have dumbbells and a pull-up bar — build me a routine"
- "Design a beginner running program"

## Requirements

- **Brave Search MCP** for exercise research and form guides
- **python3** for progressive overload calculations

## Workflow

### Step 1 — Collect Fitness Profile

- **Goal** (muscle building, fat loss, strength, endurance, general fitness)
- **Experience level** (beginner <6mo, intermediate 6mo-2yr, advanced 2yr+)
- **Available equipment** (full gym, home dumbbells, bodyweight only, etc.)
- **Days per week** (2-6)
- **Session length** (30, 45, 60, 90 minutes)
- **Injuries or limitations**
- **Current lifts** (if experienced — bench, squat, deadlift numbers)

### Step 2 — Research Exercises

```
brave_web_search: "best {GOAL} exercises for {EXPERIENCE} {EQUIPMENT} {YEAR}"
brave_web_search: "{MUSCLE_GROUP} exercises with {EQUIPMENT} proper form"
brave_web_search: "{GOAL} workout split {DAYS_PER_WEEK} days"
```

### Step 3 — Design Program Structure

Select appropriate split based on frequency:

| Days/Week | Split |
|-----------|-------|
| 2 | Full body A/B |
| 3 | Full body A/B/C or Push/Pull/Legs |
| 4 | Upper/Lower or Push/Pull |
| 5 | Push/Pull/Legs/Upper/Lower |
| 6 | Push/Pull/Legs x2 |

### Step 4 — Generate Workout Plan

```markdown
# Workout Program: {GOAL}
📅 {DAYS}/week | ⏱️ {DURATION} min | 🏋️ {EQUIPMENT}

## Day 1: Push (Chest, Shoulders, Triceps)
| Exercise | Sets | Reps | Rest | Weight |
|----------|------|------|------|--------|
| Bench Press | 4 | 8-10 | 90s | {WEIGHT} |
| Overhead Press | 3 | 8-12 | 90s | {WEIGHT} |
| Incline DB Press | 3 | 10-12 | 60s | {WEIGHT} |
| Lateral Raises | 3 | 12-15 | 45s | {WEIGHT} |
| Tricep Pushdowns | 3 | 12-15 | 45s | {WEIGHT} |

**Warmup**: 5 min cardio → rotator cuff band work → 2 warmup sets at 50% and 75%

## Day 2: Pull (Back, Biceps)
...

## Progressive Overload Plan
- Week 1-2: Learn movement patterns, hit top of rep range
- Week 3-4: Add 5 lbs to compounds when hitting top reps
- Week 5-6: Increase volume (add 1 set)
- Week 7: Deload (50% volume)
- Week 8: Retest and increase weights
```

### Step 5 — Calculate Progressive Overload

```bash
python3 << 'PYEOF'
current_bench = {CURRENT_WEIGHT}  # lbs
weeks = 12
weekly_increase = 2.5  # lbs per week for upper body compounds

for week in range(1, weeks + 1):
    if week % 7 == 0:  # deload week
        print(f"Week {week}: DELOAD — {current_bench * 0.6:.0f} lbs x 8 reps")
    else:
        print(f"Week {week}: {current_bench:.0f} lbs x 8-10 reps")
        current_bench += weekly_increase

print(f"\n12-week projected bench: {current_bench:.0f} lbs (+{weeks * weekly_increase:.0f} lbs)")
PYEOF
```

### Step 6 — Save Program

```bash
mkdir -p outputs/health
cat > "outputs/health/workout-program-{DATE}.md" << 'EOF'
{WORKOUT_PLAN}
EOF
```

## Important Rules

- Not a substitute for professional trainer advice
- Always include warmup and recommend proper form video links
- Warn about injury risk for advanced movements
- Adjust for stated injuries/limitations — never program movements that conflict with them
- Include deload weeks in any program over 4 weeks

## Example Prompts

- "Build a 4-day push/pull/legs routine — intermediate, full gym"
- "Home workout with dumbbells only, 3 days per week"
- "Couch to 5K running plan for beginners"