Plan Generation V2 - Architecture & Flow

Future improvements for the MoPlan workout planning system. Status: PLANNING - Science research complete, implementation pending

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Overview

This document outlines the enhanced plan generation flow that includes:

1. Summary confirmation step
2. Real-time coach collaboration
3. Trade-off negotiation
4. Full session preview with exercise details
5. Comprehensive exercise database with execution modes
6. Science-based plan generation using the 10 Pillars

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Proposed Flow

Step 1-6: Data Collection (current)
    ↓
Step 7: Summary & Confirmation (NEW)
    ↓
Step 8: Coach Collaboration - Real-time Planning (ENHANCED)
    ↓
Step 9: Plan Preview with Full Session Details (ENHANCED)
    ↓
Activation

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Step 7: Summary & Confirmation

Before planning begins, present a complete summary of collected data for user confirmation.

Purpose

• Serves as "true north" for the planning process
• Allows user to catch and fix any errors
• Creates a clear contract between user and system

UI Concept

┌─────────────────────────────────────────┐
│ Here's what we know about you:          │
│                                         │
│ 🎯 Goal: Body Recomposition             │
│    • Current: 180 lbs, ~20% body fat    │
│    • Target: 170 lbs, ~15% body fat     │
│    • Timeline: 12 weeks                 │
│                                         │
│ 🏋️ Training:                            │
│    • 4 days/week (Mon, Tue, Thu, Sat)   │
│    • 60 min sessions                    │
│    • Primary: Gym weights               │
│    • Equipment: Full gym access         │
│                                         │
│ 👤 Profile:                             │
│    • Intermediate (2 years training)    │
│    • Sleep: 7 hrs, Stress: Moderate     │
│    • Recovery: Moderate                 │
│                                         │
│ [Edit] [Looks Good, Continue →]         │
└─────────────────────────────────────────┘

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Step 8: Coach Collaboration

Real-time streaming discussion between domain expert coaches designing the plan.

Coach Roles

Coach	Domain	Contribution
Max	Training & Execution	Exercise selection, programming, form cues
Nova	Science & Insights	Periodization, volume, intensity calculations
Sage	Recovery & Lifestyle	Deload timing, fatigue management, sustainability

Example Collaboration

Nova: "For body recomp, research shows 3-4x/week with
       moderate volume works best. Given your recovery
       profile, I recommend undulating periodization."

Max: "Based on Nova's recommendation, here's the split:
      • Day 1: Push (Chest/Shoulders/Triceps)
      • Day 2: Pull (Back/Biceps)
      • Day 3: Rest
      • Day 4: Legs
      • Day 5: Rest
      • Day 6: Upper Body
      • Day 7: Rest"

Sage: "With moderate stress and 7hrs sleep, you can
       handle this volume. I'll schedule deloads every
       4th week to prevent burnout."

Data Flow

The plan engine consumes:

• Goals → determines exercise selection, rep ranges, progression
• Timeline → determines periodization phases
• Frequency → determines split type (PPL, Upper/Lower, Full Body)
• Equipment → filters exercise database
• Experience → determines volume, complexity
• Recovery factors → determines deload frequency, intensity caps

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Trade-off Negotiation

When user preferences conflict with optimal results, negotiate intelligently.

Rules

• Maximum 2 rounds of negotiation, then proceed with user's choice
• User can override anything EXCEPT safety concerns
• If user ignores injury warnings, require explicit acknowledgment

Example Conflicts

• User wants 6 days/week but has low recovery → suggest 4-5
• User wants 45 min sessions but goal needs 60 min → compromise
• User excludes squats but wants leg development → suggest alternatives

UI Concept

┌─────────────────────────────────────────┐
│ ⚖️ We found a trade-off to discuss:     │
│                                         │
│ You selected 6 days/week, but with your │
│ recovery profile, this may lead to      │
│ diminishing returns.                    │
│                                         │
│ Nova: "Research shows intermediate      │
│ lifters recover best with 4-5 days."    │
│                                         │
│ Options:                                │
│ ○ Reduce to 5 days (Recommended)        │
│ ○ Keep 6 days with lighter sessions     │
│ ○ Keep 6 days (I'll manage recovery)    │
│                                         │
│ [Continue with selection]               │
└─────────────────────────────────────────┘

---

Step 9: Full Session Preview

Show complete session details including exercise explanations.

Session Structure

┌─────────────────────────────────────────┐
│ Day 1: Push Day                         │
│ Duration: 60 min | Focus: Chest/Shoulders│
├─────────────────────────────────────────┤
│ WARMUP (5 min)                          │
│ • Band pull-aparts: 2x15                │
│ • Arm circles: 1 min                    │
├─────────────────────────────────────────┤
│ MAIN LIFTS                              │
│                                         │
│ 1. Barbell Bench Press                  │
│    4 sets × 6-8 reps @ RPE 7-8          │
│    Rest: 2-3 min                        │
│    WHY: Primary chest builder, compound │
│    movement for strength & hypertrophy  │
│    [How to perform ▼]                   │
│                                         │
│ 2. Incline Dumbbell Press               │
│    3 sets × 8-10 reps @ RPE 7-8         │
│    Rest: 90 sec                         │
│    WHY: Upper chest emphasis            │
│    [How to perform ▼]                   │
├─────────────────────────────────────────┤
│ COOLDOWN (5 min)                        │
│ • Chest stretches: 30 sec each side     │
│ • Shoulder stretches                    │
└─────────────────────────────────────────┘

Exercise Detail (Expandable)

┌─────────────────────────────────────────┐
│ Barbell Bench Press                     │
├─────────────────────────────────────────┤
│ Setup:                                  │
│ • Lie on bench, eyes under bar          │
│ • Grip slightly wider than shoulders    │
│ • Feet flat, back slightly arched       │
│ • Shoulder blades retracted             │
│                                         │
│ Execution:                              │
│ 1. Unrack bar with straight arms        │
│ 2. Lower to mid-chest (2-3 sec)         │
│ 3. Touch chest lightly                  │
│ 4. Press up explosively (1-2 sec)       │
│                                         │
│ Common Mistakes:                        │
│ ✗ Flaring elbows (injury risk)          │
│ ✗ Bouncing off chest                    │
│ ✗ Lifting hips off bench                │
│                                         │
│ For Body Recomp:                        │
│ Focus on controlled tempo to maximize   │
│ time under tension. This builds muscle  │
│ while the caloric expenditure supports  │
│ fat loss.                               │
└─────────────────────────────────────────┘

---

Exercise Database Architecture

Key Insight

The same exercise performed differently yields different results.

A bench press for hypertrophy vs strength vs power requires different:

• Tempo
• Rep ranges
• Rest periods
• Intensity (% 1RM)
• Focus cues

Execution Modes

Primary Training Modes

These are the foundational modes that define the primary training stimulus:

Mode	Tempo	Reps	Rest	RPE	Intensity	Focus
Hypertrophy	3-1-2-0	8-12	60-90s	7-8	65-75% 1RM	Time under tension, muscle connection
Strength	2-1-X-0	3-6	3-5min	8-9	80-90% 1RM	Maximum force production
Power	1-0-X-0	1-3	3-5min	N/A	30-60% 1RM	Speed, rate of force development
Metabolic	2-0-2-0	15-25	30-45s	7-8	50-65% 1RM	Pump, continuous tension
Endurance	1-0-1-0	20-30+	30s	6-7	40-60% 1RM	Muscular endurance

Specialized Training Modes

These modes modify how sets are performed for specific adaptations:

Mode	Structure	Best For	When to Use
Eccentric (Negatives)	4-6 sec lowering phase, assisted concentric	Strength plateaus, hypertrophy	Advanced users, with spotter
Isometric	Hold position 10-30 sec at sticking point	Weak point training, rehab	Specific angle weakness
Tempo Contrast	Alternate slow (4-0-4-0) and explosive reps	Muscle fiber recruitment	Intermediate+, hypertrophy blocks

Intensity Techniques

These are set-extension methods to increase training density:

Technique	Protocol	Purpose	Recovery Impact
Drop Sets	Reduce weight 20-30%, continue to failure × 2-3	Metabolic stress, pump	High - use sparingly
Rest-Pause	Hit failure, rest 10-15 sec, continue × 2-3	Strength & hypertrophy	Moderate-High
Myo-Reps	Activation set → mini-sets (3-5 reps) with 5 breaths rest	Time-efficient hypertrophy	Moderate
Cluster Sets	4-6 singles with 15-20 sec inter-rep rest	Strength without fatigue	Low-Moderate
Supersets	Two exercises back-to-back, no rest	Time efficiency, pump	Moderate
Giant Sets	3-4 exercises back-to-back	Metabolic conditioning	High

Advanced/Specialized Methods

Method	Description	Evidence Level	Use Case
Blood Flow Restriction (BFR)	Partial occlusion with 20-40% 1RM, 15-30 reps	Strong research support	Rehab, joint-friendly hypertrophy
Pyramid Training	Ascending (↑ weight, ↓ reps) or Descending (↓ weight, ↑ reps)	Traditional, effective	Warm-up progression, variety
Plyometric	Explosive jumps, bounds, throws	Strong for power	Athletes, power development
Ballistic	Releasing weight at peak (medicine ball throws, jump squats)	Sport-specific	Athletic performance
Complex Training	Heavy strength set → explosive movement (squats → jumps)	Post-activation potentiation	Athletes, advanced
Wave Loading	3/2/1 or 5/3/1 rep waves with increasing weight	Neurological priming	Strength peaking

Tempo Notation Guide

Tempo is expressed as 4 numbers: Eccentric-Pause-Concentric-Pause

Example: 3-1-2-0
├── 3 = 3 seconds lowering (eccentric)
├── 1 = 1 second pause at bottom
├── 2 = 2 seconds lifting (concentric)
└── 0 = No pause at top

X = Explosive/as fast as possible

Mode Selection by Goal

Goal	Primary Modes	Intensity Techniques	Avoid
Body Recomposition	Hypertrophy, Metabolic	Drop sets, Supersets	Heavy eccentric (recovery)
Pure Hypertrophy	Hypertrophy, Tempo	Myo-reps, Drop sets	Power (wrong stimulus)
Strength	Strength, Power	Cluster sets, Rest-pause	High-rep metabolic
Athletic Performance	Power, Plyometric	Complex training	Slow tempo work
Fat Loss	Metabolic, Circuits	Giant sets, Supersets	Long rest periods
Rehab/Return	Isometric, BFR	None initially	High intensity

Proposed Schema

-- Core exercise definition
exercises
├── id (uuid)
├── name (text) -- "Barbell Bench Press"
├── slug (text) -- "barbell-bench-press"
├── category (enum: compound, isolation, cardio, mobility)
├── movement_pattern (enum: push, pull, hinge, squat, lunge, carry, rotation)
├── primary_muscles (jsonb) -- ["chest", "front_delts", "triceps"]
├── secondary_muscles (jsonb) -- ["core"]
├── equipment_required (jsonb) -- ["barbell", "bench"]
├── equipment_optional (jsonb) -- ["rack"]
├── difficulty (enum: beginner, intermediate, advanced)
├── injury_considerations (jsonb) -- ["shoulder", "wrist"]
├── description (text)
├── created_at, updated_at

-- How to perform for different goals (primary modes)
exercise_execution_modes
├── id (uuid)
├── exercise_id (uuid, FK)
├── mode (enum: hypertrophy, strength, power, metabolic, endurance, eccentric, isometric)
├── tempo (text) -- "3-1-2-0"
├── tempo_description (text)
├── rep_range_low (int)
├── rep_range_high (int)
├── rest_seconds_low (int)
├── rest_seconds_high (int)
├── rpe_target (decimal)
├── intensity_percent_low (int) -- % of 1RM
├── intensity_percent_high (int)
├── focus_cues (jsonb)
├── common_mistakes (jsonb)
├── why_this_mode (text)

-- Intensity techniques that can be applied to exercises
intensity_techniques
├── id (uuid)
├── name (text) -- "Drop Sets", "Rest-Pause", etc.
├── slug (text) -- "drop-sets"
├── category (enum: set_extension, time_efficiency, metabolic, neurological)
├── protocol (text) -- How to perform
├── recovery_impact (enum: low, moderate, high)
├── experience_required (enum: beginner, intermediate, advanced)
├── compatible_modes (jsonb) -- ["hypertrophy", "strength"]
├── contraindications (jsonb) -- ["beginners", "fatigue"]
├── description (text)

-- Which techniques work with which exercises
exercise_technique_compatibility
├── id (uuid)
├── exercise_id (uuid, FK)
├── technique_id (uuid, FK)
├── effectiveness (enum: excellent, good, fair, poor)
├── notes (text)

-- Step-by-step instructions
exercise_instructions
├── id (uuid)
├── exercise_id (uuid, FK)
├── step_order (int)
├── phase (enum: setup, execution, return, breathing)
├── instruction (text)
├── cue (text) -- Short coaching cue
├── visual_url (text) -- Optional image/video

-- Exercise variations/alternatives
exercise_variations
├── id (uuid)
├── base_exercise_id (uuid, FK)
├── variation_exercise_id (uuid, FK)
├── variation_type (enum: easier, harder, equipment_swap, injury_friendly)
├── notes (text)

-- Goal-specific exercise rankings
exercise_goal_alignment
├── id (uuid)
├── exercise_id (uuid, FK)
├── goal (enum: body_recomposition, hypertrophy, strength, fat_loss, ...)
├── effectiveness_score (int) -- 1-10
├── priority (enum: essential, recommended, optional, avoid)
├── rationale (text)

Exercise Selection Logic

function selectExercises(goal, equipment, experience, constraints) {
  // 1. Filter by equipment available
  const available = exercises.filter(e =>
    e.equipment.some(eq => equipment.includes(eq))
  );

  // 2. Filter by excluded exercises/injuries
  const safe = available.filter(e =>
    !constraints.excluded.includes(e.id) &&
    !e.contraindicatedFor.includes(constraints.injuries)
  );

  // 3. Prioritize by goal alignment
  const ranked = safe.sort((a, b) =>
    b.goalAlignment[goal] - a.goalAlignment[goal]
  );

  // 4. Select based on experience level
  return buildSession(ranked, experience);
}

---

Body Recomposition: Complete Guide

Based on comprehensive research including peer-reviewed studies from NSCA, PMC, and evidence-based fitness resources.

What Is Body Recomposition?

Definition: Simultaneously losing fat while maintaining or gaining muscle, often with little change in total body weight.

Key Research Finding: Despite previous beliefs, body recomposition IS scientifically possible. Multiple peer-reviewed studies show it can occur even in resistance-trained subjects (NSCA Strength & Conditioning Journal).

---

Who Can Achieve Body Recomposition?

Category	Success Likelihood	Notes
Beginners	Excellent	"Newbie gains" - highly responsive to new stimuli
Detrained	Excellent	Returning after 2+ months off
Higher body fat (>15% M, >25% F)	Very Good	Stored fat can fuel muscle growth
Intermediate lifters	Moderate	Slower, requires precision
Advanced/Lean	Difficult	Better to cycle bulk/cut phases

Research Finding: For people who are very well-trained, near their genetic limit for muscularity, or carrying very low amounts of body-fat, successful body recomposition is far less likely.

---

Timeline: How Long Does It Take?

Milestone	Timeframe
Strength improvements	6-8 weeks
Noticeable changes	8-12 weeks
Significant transformation	12-24 weeks
Full recomposition cycle	16-24 weeks

Key Finding: Most programs are designed for 8-16 weeks, with 12 weeks being the most common research duration.

---

Caloric Approach: The Science

The Deficit/Surplus Continuum

Approach	Fat Loss	Muscle Gain	Best For
Deficit >500 cal	Maximum	Minimal/Negative	Pure cut only
Deficit 200-500 cal	Good	Modest	Recomp (higher BF%)
Maintenance ±100 cal	Moderate	Moderate	True recomp
Surplus 100-300 cal	Minimal	Good	Lean bulk
Surplus >500 cal	None	Maximum	Bulk (will gain fat)

Critical Research Findings

• Deficits >500 cal halt muscle growth - Research shows muscle growth comes to a halt and even begins to decrease when deficit exceeds 500 calories
• The "metabolic cost" of building muscle is only ~9-27 cal/day (3-4.6 kcal per gram of muscle)
• You don't need a large surplus to build muscle

Recommendation by Starting Point

Starting Body Fat	Approach
Men >17%, Women >27%	Start with deficit phase
Men 12-17%, Women 20-27%	Maintenance (true recomp)
Men <12%, Women <20%	Slight surplus, then cut

Sources: Stronger by Science, MacroFactor, Built With Science

---

Workout Session Design for Body Recomposition

Complete Session Structure

WARMUP (5-10 min)
├── Dynamic stretches (arm circles, leg swings)
├── 2-3 warm-up sets at 50% working weight
├── Gradually increase to working weight
└── Purpose: Prepare CNS, prevent injury, prime muscles

MAIN LIFTS - Compounds (20-30 min)
├── Exercises: Squat, Bench, Deadlift, Rows, OHP
├── Sets: 3-4 working sets
├── Reps: 6-10 (strength-hypertrophy blend)
├── Rest: 2-5 minutes (full recovery for compounds)
├── RPE: 7-8 (2-3 RIR)
└── Purpose: Primary muscle stimulus, maximum strength expression

ACCESSORY COMPOUNDS (15-20 min)
├── Exercises: Lunges, Dips, Pull-ups, RDL, Hip Thrust
├── Sets: 3 sets
├── Reps: 8-12
├── Rest: 90-120 seconds
└── Purpose: Additional volume, secondary muscle groups

ISOLATION WORK (10-15 min)
├── Exercises: Curls, Extensions, Raises, Flyes
├── Sets: 2-3 sets
├── Reps: 10-15
├── Rest: 60-90 seconds
└── Purpose: Target specific muscles, pump, correct imbalances

CARDIO FINISHER (Optional, 7-15 min)
├── Option A: Tabata (20s work / 10s rest × 7 min)
├── Option B: LISS 10-15 min
└── Purpose: Additional calorie burn without compromising recovery

COOLDOWN (5 min)
├── Static stretching (hold 30 sec each)
└── Purpose: Recovery, flexibility, reduce soreness

Why This Structure Works for Recomp

Element	Rationale
Compounds first	Maximum energy for movements that burn most calories and build most muscle
Moderate intensity (65-80% 1RM)	Sweet spot for simultaneous hypertrophy + strength
Sufficient rest (2-5 min compounds)	Full ATP recovery, maintains performance across sets
High metabolic demand	Compounds increase post-exercise calorie burn (EPOC)
Volume distributed	Hitting each muscle 2x/week aligns with 36-48hr MPS windows

Exercise Volume Distribution

Exercise Type	% of Session Volume	Why
Compound Lifts	60%	Highest metabolic demand, most muscle activation
Accessory Compounds	25%	Additional volume, movement variety
Isolation Work	15%	Target lagging muscles, correct imbalances

---

Training Split Comparison for Body Recomp

Split	Days/Week	Frequency/Muscle	Best For	Research Support
Upper/Lower	4	2x/week	Most researched for recomp	Strong
PPL	6	2x/week	Intermediate+, high volume	Strong
Full Body	3-4	2-3x/week	Beginners, time-efficient	Strong
PPLUL	5	2-3x/week	Best of both approaches	Moderate
Bro Split	5-6	1x/week	Not optimal	Weak (low frequency)

2024 Research Finding: Full-body routines may have a slight edge for fat loss due to lower muscle soreness allowing higher NEAT (daily activity).

Most Recommended: 4-day Upper/Lower split with 2x weekly frequency per muscle group.

Sample Upper/Lower Split

MONDAY: Upper A (Push Focus)
├── Bench Press: 4×6-8
├── Overhead Press: 3×8-10
├── Barbell Row: 3×8-10
├── Incline DB Press: 3×10-12
├── Face Pulls: 3×12-15
└── Tricep Pushdowns: 2×12-15

TUESDAY: Lower A (Quad Focus)
├── Back Squat: 4×6-8
├── Romanian Deadlift: 3×8-10
├── Leg Press: 3×10-12
├── Walking Lunges: 3×10 each
├── Leg Curls: 3×12-15
└── Calf Raises: 3×15-20

THURSDAY: Upper B (Pull Focus)
├── Weighted Pull-ups: 4×6-8
├── DB Bench Press: 3×8-10
├── Cable Rows: 3×10-12
├── Lateral Raises: 3×12-15
├── Bicep Curls: 2×12-15
└── Rear Delt Flyes: 2×15-20

SATURDAY: Lower B (Hip Focus)
├── Deadlift: 4×5-6
├── Front Squat: 3×8-10
├── Hip Thrust: 3×10-12
├── Bulgarian Split Squat: 3×10 each
├── Leg Extensions: 3×12-15
└── Seated Calf Raises: 3×15-20

---

Cardio for Body Recomposition

HIIT vs LISS Research Comparison

Type	Fat Loss	Muscle Preservation	Time Required	Recovery Cost
HIIT	Equal to LISS	Better	Less	Higher
LISS	Equal to HIIT	Lower	More	Lower
Combined	Optimal	Good	Moderate	Moderate

Key Research Finding: EPOC (afterburn effect) from HIIT is often exaggerated. The actual difference is modest. Don't sacrifice lifting recovery for excessive cardio.

Recommended Cardio Protocol

Type	Frequency	Duration	Timing
LISS (Zone 2)	2-3x/week	20-40 min	Post-workout or off days
HIIT	1-2x/week	15-20 min	Separate from lifting (ideally)
NEAT (steps)	Daily	8,000-10,000 steps	Throughout day

Why This Works:

• LISS provides volume of calorie burn without taxing recovery
• HIIT preserves muscle better than LISS
• NEAT accounts for significant portion of daily calorie expenditure
• Total cardio stays moderate - resistance training remains priority

---

Exercise Selection for Body Recomp

Priority Order

1. Big Compound Lifts (60% of volume)

• Exercises: Squats, Deadlifts, Bench Press, Rows, OHP
• Why: Highest metabolic demand, most muscle activation, best strength stimulus

2. Accessory Compounds (25% of volume)

• Exercises: Lunges, Dips, Pull-ups, Hip Thrusts, RDL
• Why: Additional volume, movement variety, target secondary muscles

3. Isolation Work (15% of volume)

• Exercises: Curls, Extensions, Raises, Flyes
• Why: Target lagging muscles, correct imbalances, achieve pump

Best Exercises by Category

COMPOUND MOVEMENTS (Primary)
├── Push
│   ├── Bench Press (Barbell, Dumbbell, Incline, Decline)
│   ├── Overhead Press (Barbell, Dumbbell, Arnold)
│   └── Dips (weighted when possible)
├── Pull
│   ├── Rows (Barbell, Dumbbell, Cable, Machine)
│   ├── Pull-ups/Lat Pulldowns
│   └── Deadlifts (Conventional, Romanian, Sumo)
└── Legs
    ├── Squats (Back, Front, Goblet, Hack)
    ├── Leg Press
    ├── Lunges (Walking, Reverse, Bulgarian Split)
    └── Hip Thrust

ISOLATION MOVEMENTS (Secondary)
├── Chest: Flyes, Cable Crossovers
├── Back: Pullovers, Face Pulls, Straight-Arm Pulldowns
├── Shoulders: Lateral Raises, Rear Delt Flyes, Front Raises
├── Arms: Bicep Curls, Tricep Extensions, Pushdowns, Skull Crushers
├── Legs: Leg Curls, Leg Extensions, Calf Raises
└── Core: Planks, Cable Crunches, Hanging Leg Raises

CARDIO OPTIONS (For Body Recomp)
├── LISS: Walking, Cycling, Elliptical, Stairmaster (20-40 min)
├── HIIT: Sprints, Bike intervals, Rowing intervals (15-20 min)
└── Active Recovery: Light walking, Mobility work, Yoga

Research Finding on Exercise Selection

When volume is equated, compound-only programs produce equal arm hypertrophy to programs with isolation exercises. Compounds alone can be sufficient, but isolation exercises help target specific areas.

---

Periodization for Body Recomposition

16-Week Recomp Mesocycle Structure

PHASE 1: Foundation (Weeks 1-4)
├── Calories: Maintenance
├── Training: Moderate volume (10-12 sets/muscle/week)
├── Intensity: RPE 6-7
├── Cardio: 2x LISS (30 min)
├── Goal: Build work capacity, establish baseline, learn movements
└── Deload: Week 4 (reduce volume 40-50%)

PHASE 2: Accumulation (Weeks 5-8)
├── Calories: Slight deficit (-200 to -300 cal)
├── Training: Higher volume (14-16 sets/muscle/week)
├── Intensity: RPE 7-8
├── Cardio: 2x LISS + 1x HIIT
├── Goal: Maximize muscle stimulus, initiate fat loss
└── Deload: Week 8 (reduce volume 40-50%)

PHASE 3: Intensification (Weeks 9-12)
├── Calories: Moderate deficit (-300 to -500 cal)
├── Training: Moderate volume (12-14 sets/muscle/week)
├── Intensity: RPE 8-9
├── Cardio: 2x LISS + 1x HIIT
├── Goal: Strength expression, accelerate fat loss, retain muscle
└── Deload: Week 12 (reduce volume 40-50%)

PHASE 4: Realization (Weeks 13-16)
├── Calories: Return to maintenance
├── Training: Reduced volume (10-12 sets/muscle/week)
├── Intensity: RPE 7-8
├── Cardio: 2x LISS
├── Goal: Lock in gains, assess progress, recover
└── Reassess body composition, plan next cycle

The See-Saw Principle

Think of fat loss and muscle gain as opposite ends of a see-saw:

        Fat Loss ◄─────────────────────────► Muscle Gain
                            │
                        Balance
                     (Maintenance)

You can't maximize both simultaneously, but you can strategically alternate emphasis:

• Weeks 1-4: Balance (maintenance calories)
• Weeks 5-12: Tip toward fat loss (deficit)
• Weeks 13-16: Tip toward muscle retention (return to maintenance)

---

Nutrition Requirements for Body Recomp

Protein (Non-Negotiable)

Status	Protein Intake	Notes
Minimum for muscle retention	1.3 g/kg/day	Below this = muscle loss risk
Optimal for recomp	1.6-2.2 g/kg/day	Standard recommendation
Research-backed optimal	2.5 g/kg/day	Showed best results in studies

Distribution: 4-5 meals with 30-40g protein each for optimal MPS

Other Macronutrients

Macro	Guideline	Purpose
Carbohydrates	2-4 g/kg	Fuel workouts, spare protein for muscle building
Fats	0.5-1 g/kg (min 20% of calories)	Hormonal function, satiety, essential nutrients

Supplementation (Optional but Helpful)

Supplement	Evidence Level	Benefit
Creatine Monohydrate	Strong	+1-2 lbs lean mass, strength gains, well-researched
Caffeine	Strong	Performance enhancement, slight metabolic boost
Protein Powder	Moderate	Convenience for hitting protein targets
Omega-3s	Moderate	Recovery, inflammation

---

Recovery Requirements

Sleep (Critical for Recomp)

Factor	Target	Impact
Duration	7-9 hours	Sleep group lost -1.8kg fat vs workout-only gained +0.8kg fat
Quality	Consistent schedule	Affects MPS, cortisol, hunger hormones
Deprivation	Avoid	Impairs protein synthesis, increases muscle breakdown

Research Finding: In one study, participants with adequate sleep lost significantly more fat (-1.8 kg) while the sleep-restricted group actually gained fat (+0.8 kg), despite identical training.

Rest Days

• Minimum 2 rest days/week for 4-day program
• Active recovery (walking, mobility) on rest days
• Full rest if fatigue markers elevated

Signs You Need More Recovery

• Strength declining for 2+ sessions
• Motivation consistently low
• Sleep quality deteriorating
• Elevated resting heart rate
• Lingering soreness >48 hours

---

Body Recomp Key Takeaways

#	Principle	Recommendation
1	Possibility	Body recomp IS scientifically possible, even for trained individuals
2	Timeline	Expect 12-24 weeks for meaningful transformation
3	Deficit	Keep it small (200-500 cal) to preserve muscle building capacity
4	Protein	Non-negotiable at 1.6-2.2+ g/kg daily
5	Training	Resistance training 3-4x/week, 2x frequency per muscle
6	Cardio	Combined HIIT + LISS, don't overdo it
7	Session	Compounds → Accessories → Isolation
8	Split	Upper/Lower 4-day most researched and recommended
9	Sleep	7-9 hours - can make or break results
10	Patience	Slower than pure bulk or cut, but more sustainable

Sources: Cleveland Clinic, Transparent Labs, Jeff Nippard, PMC

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The 10 Pillars of Science-Based Plan Design

Based on comprehensive research of peer-reviewed studies, meta-analyses, and evidence-based guidelines.

Quick Reference

#	Pillar	Key Metric	Primary Source
1	Volume	10-20 sets/muscle/week	Pelland et al. 2024
2	Intensity	0-5 RIR, 65-85% 1RM	Helms et al. 2018
3	Frequency	2x/muscle/week	Schoenfeld et al. 2016
4	Rest Periods	60-120s hypertrophy, 3-5min strength	Singer et al. 2024
5	Exercise Selection	Compounds first, then isolation	Simao et al. 2007
6	Progressive Overload	Increase load OR reps over time	PMC 2022
7	Tempo	2-8 sec/rep, 20-70 sec/set	PMC 2021
8	Periodization	Vary training every 4-6 weeks	Stronger by Science
9	Recovery	Deload every 4-8 weeks	PMC 2024
10	External Factors	Sleep, nutrition, stress, balance	PMC 2023

---

Pillar 1: Volume (Sets per Muscle per Week)

The most important variable for muscle growth.

Volume Guidelines by Training Status

Training Status	Minimum	Optimal	Upper Limit
Beginner	4 sets	10 sets	12 sets
Intermediate	10 sets	12-16 sets	20 sets
Advanced	12 sets	16-20 sets	20+ (diminishing returns)

Key Research Findings

Pelland et al. 2024 Meta-Analysis (67 studies, 2,058 participants):

• Minimum 4 sets/week to stimulate growth
• 5-10 sets optimizes gains
• Beyond 20 sets = diminishing returns
• Per-session: 6-8 hard sets optimal when resting 2+ min

Volume Cycling Strategy:

• Alternating high-volume phases with maintenance phases is more practical
• Muscle gains can be maintained with a fraction of the initial volume

Application in Mo

function calculateVolume(experience: string, goal: string, recovery: string): number {
  const baseVolume = {
    beginner: 10,
    intermediate: 14,
    advanced: 18
  }[experience];

  // Adjust for recovery capacity
  const recoveryMultiplier = {
    low: 0.8,
    moderate: 1.0,
    high: 1.1
  }[recovery];

  return Math.round(baseVolume * recoveryMultiplier);
}

Sources: SportRxiv, Weightology, PMC

---

Pillar 2: Intensity (How Hard You Work)

Two complementary systems for prescribing intensity.

A. Percentage of 1RM

Goal	% 1RM Range
Power	30-60%
Hypertrophy	65-85%
Strength	80-90%
Max Strength	90-100%

B. RPE/RIR (Autoregulation)

RPE	RIR	Description
10	0	Absolute failure, no more reps possible
9	1	Could maybe do 1 more rep
8	2	Could do 2 more with good form
7	3	Weight moves quickly, 3 reps left
6	4	Moderate effort, warm-up territory

Proximity to Failure Research

Key Finding: The "sweet spot" for hypertrophy is 0-5 reps from failure.

Approach	Hypertrophy	Strength	Recovery
Training TO failure	✓ Effective	✓ Effective	✗ Poor recovery, more soreness
1-2 RIR	✓ Equally effective	✓ Effective	✓ Better recovery
3+ RIR	? Unclear if optimal	✓ Still effective	✓ Best recovery

Research Finding: RPE-based training produces similar hypertrophy but potentially better strength gains due to autoregulation of daily readiness.

Sources: Frontiers, PMC, Tandfonline

---

Pillar 3: Frequency (How Often per Muscle)

Based on Muscle Protein Synthesis (MPS) research.

MPS Time Course

Training Session
    ↓
+4 hours:  MPS elevated 50%
+24 hours: MPS elevated 109% (PEAK)
+36 hours: MPS returning to baseline (~14% above)
+48 hours: MPS back to baseline

Frequency Recommendations

Frequency	Verdict	Best For
1x/week	Suboptimal	Not recommended
2x/week	Sweet spot	Most lifters
3x/week	Good	Beginners, time-efficient

Key Research Finding

When volume is equated, frequency has minimal impact on hypertrophy.

The "bro split" fails not because of low frequency, but because it blasts too much volume in one session (20+ sets) when 6-8 sets per session is optimal.

Better Approach: Split volume across 2-3 sessions per muscle per week.

Sources: PubMed, Stronger by Science

---

Pillar 4: Rest Periods

2024 Bayesian Meta-Analysis findings (Singer, Wolf, Schoenfeld et al.)

Rest Period Guidelines

Rest Duration	Hypertrophy Effect	Best For
<60 seconds	Diminished growth	Metabolic conditioning
60-120 seconds	Optimal	Hypertrophy
2-3 minutes	Similar to 60-120s	Compound exercises
3+ minutes	Slightly reduced gains	Strength training
3-5 minutes	Optimal for strength	Heavy compounds

Muscle-Specific Considerations

• Legs: Benefit from longer rest (more muscle mass involved)
• Arms: Can use shorter rest
• Compounds: Need longer rest than isolation movements

Auto-Regulated Rest

Research shows that resting as long as you feel you need works just as well as prescribed rest periods.

Sources: Frontiers 2024, PMC

---

Pillar 5: Exercise Selection & Order

Selection Principles

1. Compound exercises = foundation (squat, bench, deadlift, rows, OHP)
2. Isolation exercises = supplement for targeted growth
3. EMG research shows compounds produce greater overall muscle activation

EMG Data: Best Exercises by Muscle Group

Muscle Group	Best Exercise	EMG Activation
Legs (overall)	Barbell Back Squat	Highest quad, ham, glute activation
Back	Pull-up (wide grip)	117% MVC lats, 92% mid-trap
Shoulders	Overhead Barbell Press	79% anterior delt, 66% lateral delt
Triceps	Dips (weighted)	85-90% triceps activation
Glutes	Hip Thrust	16% higher glute max than squats

Exercise Order Rules

Priority	Exercise Type	Reason
1st	Compounds	Most fatiguing, need fresh CNS
2nd	Secondary compounds	Still demanding
3rd	Isolation	Less fatiguing, can train fatigued
4th	Core/Accessory	Least demanding

Pre-Exhaustion Exception

For lagging muscle groups, doing isolation first can help target them, but expect reduced performance on subsequent compounds.

Key Finding: Exercise order doesn't significantly affect hypertrophy, but does affect strength on specific lifts. Order based on what you care most about.

Sources: Jefit EMG Data, PubMed

---

Pillar 6: Progressive Overload

The fundamental principle - you must increase demands over time.

Methods of Progressive Overload

Method	How	Best For
Add weight	+2.5-5% per week	Beginners (linear progression)
Add reps	Same weight, more reps	Intermediate+
Double progression	Rep range → add weight at top	Long-term progress
Add sets	More volume	Breaking plateaus
Improve technique	Better ROM, slower tempo	All levels

Double Progression Method

Target: 3 sets × 8-12 reps

Week 1: 100 lbs × 8, 8, 8 reps
Week 2: 100 lbs × 9, 9, 8 reps
Week 3: 100 lbs × 10, 10, 9 reps
Week 4: 100 lbs × 12, 11, 11 reps
Week 5: 105 lbs × 8, 8, 8 reps ← Reset to bottom of range

Key Research Findings

• Load progression and rep progression produce equal muscle growth
• The 10% Rule: Never increase load/volume by >10%/week
• 2-for-2 Rule: Increase weight when you can do 2+ extra reps on last set for 2 weeks

Sources: PMC, Legion

---

Pillar 7: Tempo & Time Under Tension

Often overlooked but important for hypertrophy.

Optimal Ranges

Variable	Optimal Range	Notes
Rep duration	2-8 seconds	Very slow (>10s) = less effective
Set duration (TUT)	20-70 seconds	For hypertrophy
Eccentric emphasis	Slightly longer	Can boost hypertrophy

Tempo Notation: Eccentric-Pause-Concentric-Pause

Example: 3-1-2-0

3 = 3 seconds lowering (eccentric)
1 = 1 second pause at bottom
2 = 2 seconds lifting (concentric)
0 = No pause at top

X = Explosive/as fast as possible

Goal-Based Tempo Recommendations

Goal	Recommended Tempo	Total Rep Time
Hypertrophy	3-1-2-0	6 seconds
Strength	2-1-X-0	3-4 seconds
Power	1-0-X-0	1-2 seconds
Metabolic	2-0-2-0	4 seconds

Key Finding

Reps from 5-50 produce similar muscle growth IF taken close to failure. TUT matters less than proximity to failure.

Sources: PMC, Men's Health

---

Pillar 8: Periodization

Varying training over time to prevent plateaus and optimize adaptations.

Periodization Types Compared

Type	Structure	Best For	Research Says
Linear (LP)	Volume ↓, Intensity ↑ over weeks	Beginners	Simple, effective
Daily Undulating (DUP)	Volume/intensity vary each session	Intermediate+	Slight edge for strength
Block	3-4 week focused phases	Advanced, peaking	Good for competitions
Weekly Undulating (WUP)	Vary week to week	All levels	Flexible

Research Findings

For Hypertrophy: LP and DUP produce similar results.

For Strength: DUP may have a slight advantage in trained lifters.

• One study: LP = 18.2% bench increase, DUP = 25.08% increase
• However, no statistically significant difference in most studies

Practical Recommendation

Beginners → Linear Periodization (simple, effective)
Intermediate → DUP or Block (more variety)
Advanced → Block periodization (specific adaptations)

Bottom Line: The best periodization is the one you'll follow consistently. Monotonous training leads to stagnation.

Sources: Stronger by Science, PMC

---

Pillar 9: Recovery & Deload

Deload Frequency by Training Status

Training Status	Deload Every	Notes
Beginner	8-10 weeks	Less accumulated fatigue
Intermediate	4-6 weeks	Standard recommendation
Advanced	3-4 weeks	Higher training stress
In caloric deficit	More frequently	Reduced recovery capacity

Research-Based Deload Protocol

Variable	During Deload	Rationale
Duration	~1 week (6.4 ± 1.7 days)	Research average
Volume	Reduce 40-60%	Main fatigue driver
Intensity	Keep same or reduce slightly	Maintain adaptations
Frequency	Keep same	Maintain skill
Exercise selection	Keep same	Maintain patterns

Signs You Need a Deload

Physical Signs:

• Strength declining for 2+ sessions
• Lingering soreness >48 hours
• Elevated resting heart rate
• Getting sick frequently

Mental Signs:

• Motivation gone for multiple sessions
• Dreading the gym
• Sleep disrupted

Key Finding

Complete rest during deload may actually hurt strength. Reduced training > no training.

Sources: PMC, PMC

---

Pillar 10: External Factors

What happens outside the gym is as important as what happens inside.

Sleep

Factor	Recommendation	Impact
Duration	7-9 hours (athletes may need more)	MPS, hormone regulation
Quality	Consistent schedule, dark room	Recovery quality
Deprivation	Impairs protein synthesis	Directly reduces gains

Research Finding: Sleep-deprived individuals make worse nutrition choices and have elevated cortisol.

Nutrition

Factor	Guideline	Purpose
Protein	1.6-2.2g per kg bodyweight	Muscle protein synthesis
Timing	Distribute protein across meals	Maximize MPS
Calories	Aligned with goal	Surplus for growth, deficit for fat loss

Stress Management

• Training stress + Life stress = Total recovery load
• Chronic stress elevates cortisol → impaired recovery
• Must account for both when programming volume

Muscle Balance (Push:Pull Ratio)

Ratio	Status	Risk
1:1	Ideal	Balanced development
1.5:1 (push heavy)	Common imbalance	Shoulder injury risk
2:1+	Significant imbalance	High injury risk

Research Finding: Programs often neglect posterior chain and stabilizers (rotator cuff, lower trap), leading to injury risk.

Sources: PMC, PMC

---

Pillar Integration: How Mo Uses the 10 Pillars

interface PlanGenerationInput {
  // User inputs from wizard
  goal: Goal;
  frequency: number;
  sessionDuration: number;
  equipment: string[];
  experience: ExperienceLevel;
  recovery: RecoveryProfile;
  constraints: Constraints;
}

function generatePlan(input: PlanGenerationInput): WorkoutPlan {
  // Pillar 1: Calculate volume
  const weeklyVolume = calculateVolume(input.experience, input.goal, input.recovery);

  // Pillar 3: Determine frequency and split
  const split = determineSplit(input.frequency, weeklyVolume);

  // Pillar 5: Select exercises
  const exercises = selectExercises(input.goal, input.equipment, input.constraints);

  // Pillar 2 & 7: Assign intensity and tempo
  const prescriptions = assignPrescriptions(exercises, input.goal, input.experience);

  // Pillar 4: Set rest periods
  const restPeriods = calculateRest(input.goal, exercises);

  // Pillar 8: Build periodization
  const phases = buildPeriodization(input.goal, input.experience);

  // Pillar 9: Schedule deloads
  const deloads = scheduleDeloads(input.experience, input.recovery);

  // Pillar 6: Create progression model
  const progression = createProgression(input.experience);

  // Pillar 10: Add recovery recommendations
  const recoveryTips = generateRecoveryTips(input.recovery);

  return assemblePlan({ split, exercises, prescriptions, restPeriods, phases, deloads, progression, recoveryTips });
}

---

Implementation Order

1. Exercise Database Schema - Create the tables
2. Seed Data - Populate with body recomp exercises (~50-100)
3. Step 7 Redesign - Summary & Confirmation UI
4. Coach Planning API - Streaming collaboration
5. Plan Preview UI - Full session detail view

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Open Questions / Research Needed

Completed Research ✓

• Define all execution modes per exercise ✓ (see Execution Modes section)
• Research optimal tempo prescriptions ✓ (Pillar 7: Tempo)
• Research volume guidelines ✓ (Pillar 1: Volume)
• Research intensity/RPE/RIR ✓ (Pillar 2: Intensity)
• Research training frequency ✓ (Pillar 3: Frequency)
• Research rest periods ✓ (Pillar 4: Rest Periods)
• Research exercise selection & order ✓ (Pillar 5: Exercise Selection)
• Research progressive overload methods ✓ (Pillar 6: Progressive Overload)
• Research periodization models ✓ (Pillar 8: Periodization)
• Research deload protocols and triggers ✓ (Pillar 9: Recovery)
• Research external factors (sleep, nutrition, stress) ✓ (Pillar 10: External Factors)
• Research muscle balance/push-pull ratio ✓ (Pillar 10: External Factors)
• Research body recomposition in depth ✓ (see Body Recomposition section)
  • Timeline and expectations
  • Caloric approach (deficit/surplus continuum)
  • Workout session design and structure
  • Training split comparison
  • Cardio protocols (HIIT vs LISS)
  • Exercise selection principles
  • 16-week periodization structure
  • Nutrition requirements (protein, macros)
  • Recovery requirements (sleep, rest days)

Remaining Tasks

• Finalize complete exercise list for body recomp (~100 exercises)
• Determine video/image sources for exercise demos
• Define which intensity techniques pair well with which exercises
• Create seed data for intensity_techniques table
• Create Drizzle schema for exercise database
• Implement plan generation algorithm using 10 Pillars

---

Related Documents

• Planning Flow
• Plan Generation
• Database Schema
• Coach AI System

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Last Updated: 2025-12-08 Status: Planning - Research complete (10 Pillars + Body Recomp), implementation pending