# Fitness Planning

> Workout programming (strength, cardio, flexibility), progressive overload, periodization, and tracking

- Skill: `gabrielmoreira/fitness-planning` (Agent Skill)
- Install (CLI): `npx skillmds@latest add gabrielmoreira/fitness-planning`
- Raw SKILL.md: https://api.skillmd.com/api/skills/gabrielmoreira/fitness-planning/raw
- Safety review: pending (external: skill-scanner PASS, skillspector PASS)
- Works with: Claude Code, Claude.ai, OpenAI Codex
- Category: AI & ML
- Author: gabrielmoreira (https://skillmd.com/u/gabrielmoreira)
- Updated: 2026-09-09
- Page: https://skillmd.com/skills/gabrielmoreira/fitness-planning

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# Fitness Planning

Design effective workout programs for any goal.

## Program Design Principles

### Progressive Overload
To grow stronger or bigger, you must consistently increase demand:
- **Strength**: Increase weight (2-5% per week)
- **Hypertrophy**: Increase volume (sets × reps)
- **Endurance**: Decrease rest or increase duration

### Periodization

| Phase | Duration | Focus | Intensity | Volume |
|-------|----------|-------|-----------|--------|
| Base | 4-6 weeks | Endurance, form | 50-65% | High |
| Build | 4-6 weeks | Hypertrophy | 65-80% | Moderate |
| Peak | 3-4 weeks | Strength | 80-90% | Low |
| Deload | 1 week | Recovery | 40-50% | Very low |

## Training Splits

| Split | Days | Best For |
|-------|------|----------|
| Full Body | 3x/week | Beginners, time-efficient |
| Upper/Lower | 4x/week | Intermediate general fitness |
| Push/Pull/Legs | 6x/week | Advanced hypertrophy |
| Bro Split | 5x/week | Bodybuilding focus |

## Key Compound Lifts
- **Squat** (or leg press) — lower body strength
- **Deadlift** (or RDL) — posterior chain
- **Bench Press** (or push-up) — upper body push
- **Overhead Press** (or dumbbell press) — shoulder strength
- **Row** (or pull-up) — upper body pull

## Tracking
Log: exercise, sets, reps, weight, RPE (1-10 effort)
Review weekly: did you progress? If not, why?
Reassess program every 6-8 weeks