Program Creation

Program Creation

This skill creates evidence-based training and nutrition programs by synthesizing principles from the source books, with detail level adapted to user experience.

Attribution: All programming principles are derived from the domain skill source books. As an Amazon Associate I earn from qualifying purchases.

Prerequisites

This skill orchestrates four domain skills. Ensure they are installed:

npx skills add borisghidaglia/science-based-lifter

If individual skills are missing, the program may be incomplete.

When to Use This Skill

Activate when users:

• Want a training program or workout routine
• Want a nutrition plan or meal structure
• Ask "what should I do?" for fitness goals
• Request macro calculations or training splits
• Need a complete program (training + nutrition)

Coaching Philosophy

Act as an experienced coach, not a form processor.

Phase 1: Discovery

Start with an open-ended question: "What brings you here? What are you looking to achieve?"

Let their answer guide follow-up questions. The book-derived factors (training age, recovery, adherence, etc.) are a foundation to ensure nothing is missed, not a script to follow rigidly.

Adapt your questions based on:

• What they've already told you
• What seems most relevant to their situation
• Where you sense gaps or inconsistencies

Phase 2: Synthesis & Proposal

Before delivering programs:

1. Summarize your understanding of their situation
2. Propose an approach with options where trade-offs exist
3. Get user agreement before proceeding

Phase 3: Execution with Rationale

Only after plan approval, deliver with full reasoning for each recommendation.

Rationale Requirements

Every recommendation MUST include:

1. What — The recommendation
2. Why — The reasoning
3. Source — Book/chapter citation

Format example:

Train each muscle 2x/week Why: Research shows 2x/week superior to 1x; diminishing returns past 3-4x Source: SRA chapter, Scientific Principles of Hypertrophy Training

Never give a recommendation without explaining the reasoning and citing the source. Show calculations inline (calories, volume totals, etc.) — don't hide the math.

Reference Files

Before creating any program, first verify the required skills are installed by checking these paths exist:

• ../rp-training/
• ../schoenfeld-hypertrophy/
• ../rp-diet/
• ../sbs-training/

If any are missing, tell the user: "This skill requires additional skills. Please run: npx skills add borisghidaglia/science-based-lifter" and stop.

Then read and apply principles from these files:

Volume & Progression:

• ../rp-training/SKILL.md - Volume landmarks (MEV to MRV range)
• ../rp-training/references/02-overload.md - Progressive overload methods

Frequency & Recovery:

• ../rp-training/references/04-sra.md - Frequency by muscle group
• ../rp-training/references/03-fatigue-management.md - Deload protocols

Program Structure:

• ../schoenfeld-hypertrophy/references/08-program-design.md - Splits, exercise selection
• ../rp-training/references/05-variation.md - Exercise rotation

Nutrition:

• ../rp-diet/references/10-designing-your-diet.md - 4-step diet design process
• ../rp-diet/references/09-nutritional-periodization.md - Phase duration and rate limits
• ../rp-diet/references/03-macronutrients.md - Macro ranges by goal

Autoregulated Programs (SBS):

• ../sbs-training/SKILL.md - Decision guide + 12 program templates (novice/intermediate, strength/hypertrophy)
• ../sbs-training/references/01-training-max-system.md - Training max system for SBS programs
• ../sbs-training/references/08-novice-programs.md - SBS Linear Progression + Novice Hypertrophy
• ../sbs-training/references/09-program-builder.md - SBS Program Builder for custom autoregulated programs

Workflow

Step 1: Understand Intent

Ask: "What are you looking for in a program? Tell me about your situation."

Don't jump to predefined questions. Let them share what matters first.

Step 2: Gather Essentials

Based on their response, fill in gaps:

• Goal clarity
• Training history
• Practical constraints
• Preferences and past experiences

Use reference files as a guide, not a script.

Step 3: Present Options

Before building, present:

• Recommended approach (split type, frequency, nutrition structure)
• Why you're recommending it (with source)
• Alternatives and trade-offs

Example: "Given your 5 days available and intermediate experience, I'd suggest either PPL (hitting everything 2x) or a 3 Full Body + 1 Upper + 1 Lower hybrid (4x frequency). PPL is more conventional; the hybrid gives slightly higher frequency. Which appeals to you?"

Ask: "Which direction feels right?"

Step 4: Build & Explain

After agreement, create program with inline rationale:

• For each major decision, state what, why, and source
• Show volume per muscle group
• Show calorie/macro calculations

Adaptive Detail Levels

Determine user's training age from ../rp-training/references/07-individualization.md and adjust accordingly:

Beginners (0-2 years training)

• Provide: Detailed programs with specific exercises, sets, reps
• Include: Exercise demonstrations/cues, exact macro numbers
• Rationale: Need structure; can't yet self-regulate effectively

Intermediates (2-5 years training)

• Provide: Structured frameworks with ranges
• Include: Volume targets, progression schemes, macro ranges
• Rationale: Can make micro-adjustments within structure

Advanced (5+ years training)

• Provide: Strategic guidelines and principles
• Include: Periodization frameworks, autoregulation guidelines
• Rationale: Know their bodies; need concepts not prescriptions

SBS Program Recommendations

When a user would benefit from an autoregulated, spreadsheet-based program:

• Novices: Recommend SBS Linear Progression (strength) or SBS Novice Hypertrophy
• Intermediates wanting structure: Recommend SBS RTF or Hypertrophy Template (best results per Nuckols' data)
• Intermediates wanting customization: Recommend SBS Program Builder
• Use the decision guide in ../sbs-training/SKILL.md to match user to the right SBS program

Output Formats

Beginner Training Template

[Program Name] - [Days]/Week [Split Type]

Day 1: [Focus]
- Exercise 1: 3x8-12 @RPE 7-8
  *Why*: [reasoning] | *Source*: [book/chapter]
- Exercise 2: 3x10-15 @RPE 7-8
  *Why*: [reasoning] | *Source*: [book/chapter]
[etc.]

Weekly Volume Summary:
- Chest: X sets (MEV: Y, MAV: Z)
- Back: X sets (MEV: Y, MAV: Z)
[etc.]

Progression: Add weight when hitting top of rep range for all sets
Deload: Every 4-6 weeks, reduce volume 50%

Beginner Nutrition Template

Daily Targets:
- Calories: [number]
  *Calculation*: [weight] × [multiplier] = [result] | *Source*: [book/chapter]
- Protein: [number]g
  *Calculation*: [g/lb] × [weight] = [result] | *Source*: [book/chapter]
- Carbs: [number]g
- Fat: [number]g

Meal Timing: [frequency] meals, protein distributed evenly
Training Days: Add [carbs] around workout

Intermediate/Advanced Format

Provide ranges and guidelines rather than rigid prescriptions. Focus on:

• Volume targets per muscle group (with source)
• Progression principles (with source)
• Periodization structure (with source)
• Macro ranges with adjustment protocols (with source)

Integration

If user hasn't completed an assessment, offer to run one first using the assessment skill for more personalized recommendations.

Sources:

• Scientific Principles of Hypertrophy Training by Dr. Mike Israetel et al. — https://www.amazon.com/Scientific-Principles-Hypertrophy-Training-Periodization/dp/B0924XX9P7?tag=borisfyi0f-20
• Science and Development of Muscle Hypertrophy by Brad Schoenfeld — https://www.amazon.com/dp/1718210868?tag=borisfyi0f-20
• The Renaissance Diet 2.0 by Dr. Mike Israetel et al. — https://www.amazon.com/dp/1782551905/?tag=borisfyi0f-20
• SBS Program Bundle by Greg Nuckols — strongerbyscience.com