Plan Generation V2 - Documentation
Comprehensive documentation for the MoPlan workout planning system. Status: Research Complete - Implementation pending
Quick Links
| Document | Description | Lines |
|---|---|---|
| 01-flow-and-ui.md | Complete planning flow (Steps 1-9), UI concepts, coach collaboration | ~350 |
| 02-ten-pillars.md | The 10 Pillars of science-based plan design | ~450 |
| 03-body-recomposition.md | Complete body recomposition guide | ~400 |
| 04-execution-modes.md | Training modes, intensity techniques, tempo | ~300 |
| 05-exercise-database.md | Database schema, exercise selection logic | ~350 |
| 06-implementation.md | Algorithm pseudocode, remaining tasks | ~300 |
| 07-session-budgeting-and-predictions.md | Session time allocation, ideal vs adjusted plans, timeline predictions | ~500 |
| 08-warmup-cooldown-progression.md | Warm-up protocols, cooldown research, week-by-week progression, plateau detection | ~440 |
| 09-sources-references.md | All sources organized by credibility tier, verification checklist | ~270 |
Overview
This documentation covers the enhanced plan generation system that includes:
- Complete Planning Flow - Steps 1-9 from goal selection through plan activation
- Science-Based Design - 10 research-backed pillars for optimal programming
- Body Recomposition - Detailed guide for simultaneous fat loss and muscle gain
- Execution Modes - 20+ training modes and intensity techniques
- Exercise Database - Schema design for comprehensive exercise data
- Implementation Guide - Algorithm design and remaining tasks
- Session Budgeting & Predictions - Time allocation and ideal vs adjusted plan timeline predictions
- Warm-up, Cooldown & Progression - Research-backed protocols and week-by-week progression
- Sources & References - All sources organized by credibility tier
The 10 Pillars at a Glance
| # | Pillar | Key Metric |
|---|---|---|
| 1 | Volume | 10-20 sets/muscle/week |
| 2 | Intensity | 0-5 RIR, 65-85% 1RM |
| 3 | Frequency | 2x/muscle/week |
| 4 | Rest Periods | 60-120s hypertrophy, 3-5min strength |
| 5 | Exercise Selection | Compounds first, then isolation |
| 6 | Progressive Overload | Increase load OR reps over time |
| 7 | Tempo | 2-8 sec/rep, 20-70 sec/set |
| 8 | Periodization | Vary training every 4-6 weeks |
| 9 | Recovery | Deload every 4-8 weeks |
| 10 | External Factors | Sleep, nutrition, stress, balance |
Planning Flow Summary
PHASE 1: Goal Selection
↓
PHASE 2: Goal Quantification
↓
PHASE 3: Activity Selection
↓
PHASE 4: Frequency & Schedule
↓
PHASE 5: Equipment & Constraints
↓
PHASE 6: Assessment (NEW - Experience, Recovery)
↓
PHASE 7: Summary & Confirmation (NEW)
↓
PHASE 8: Coach Collaboration & Plan Generation (ENHANCED)
↓
PHASE 9: Plan Preview with Full Details (ENHANCED)
↓
ACTIVATION → Living Plan
Research Status
Completed Research
- The 10 Pillars of science-based plan design
- Body recomposition in depth (timeline, nutrition, training)
- Execution modes (20+ modes and techniques)
- Tempo and time under tension
- Volume guidelines by experience level
- Intensity/RPE/RIR research
- Training frequency and MPS
- Rest period optimization
- Exercise selection and order
- Progressive overload methods
- Periodization models comparison
- Deload protocols and triggers
- External factors (sleep, nutrition, stress)
- Push:pull ratio and muscle balance
- Session time budgeting (exercise count by duration)
- Ideal vs adjusted plan timeline predictions
- Muscle gain rates by experience level
- Fat loss rates for muscle retention
- Volume-progress dose-response relationship
- Warm-up protocols (high-load vs low-load research)
- Cooldown research (evidence for/against stretching)
- Week-by-week progression (10% rule, double progression)
- Plateau detection and breaking strategies
- Source credibility audit (4-tier system)
Remaining Tasks
- Finalize complete exercise list (~100 exercises)
- Determine video/image sources for exercise demos
- Define intensity technique compatibility matrix
- Create seed data for database tables
- Create Drizzle schema for exercise database
- Implement plan generation algorithm
Related Documentation
Last Updated: 2025-12-08