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strength-training-plan

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Use when someone starts lifting, hits a strength or hypertrophy plateau, restructures a lifting program, or wants to build strength or muscle - designing a progressive resistance program with splits, compound movement patterns, sets/reps, progressive overload, and deloads from barbells and dumbbells. General fitness guidance, not medical advice. Owns resistance/strength training only. Do NOT use to program high-intensity interval conditioning or circuits (use fitness-program), a steady-state aerobic-base or Zone 2 block (use zone-2-cardio-plan), or a mobility/flexibility routine (use mobility-routine).

skills/strength-training-plan/SKILL.md

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# Strength Training Plan

Design a structured, progressive strength program based on training age, available days, and equipment. Default to a barbell-and-dumbbells gym environment; note escapes for home and minimal equipment. This is general fitness guidance, not medical advice - consult a qualified coach or sports medicine professional for injuries or complex needs.

## Establish Training Age and Frequency

Beginners (under 12 months consistent training) respond best to full-body sessions 3 days per week. Intermediates (1-3 years) benefit from 3-4 days using an upper/lower or push/pull/legs split. Advanced trainees (3+ years) typically need 4-5 days to drive progress. Match frequency to recovery capacity - more is not always better.

## Core Movement Patterns

Every program should include all five patterns: hip hinge (deadlift, Romanian deadlift), squat (back squat, goblet squat), horizontal push (bench press, push-up), horizontal pull (row), and vertical pull (pull-up, lat pulldown). Vertical push (overhead press) is the sixth and should be included when shoulder health allows. These are the pillars; accessories are optional.

## Progressive Overload Protocol
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