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:

Summarize your understanding of their situation
Propose an approach with options where trade-offs exist
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:

What — The recommendation
Why — The reasoning
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

program-creation