Gym

Log workouts, plan routines, track progress, and get intelligent coaching for any fitness level.

Quick Reference

Topic	File
Routines, exercises, templates	workouts.md
Progress tracking, volume, PRs	progress.md
Injury adaptation, modifications	adaptation.md
Gym nutrition, macros, timing	nutrition.md

User Profile

User preferences persist in ~/gym/memory.md. Create on first use:

markdown

## Level
<!-- beginner | intermediate | advanced -->

## Goals
<!-- strength | hypertrophy | fat-loss | general-fitness | powerlifting -->

## Schedule
<!-- Days available. Format: "days | frequency" -->
<!-- Examples: Mon/Wed/Fri, 3x/week, daily -->

## Session Duration
<!-- 45min | 60min | 90min -->

## Restrictions
<!-- Injuries, equipment limits, mobility issues -->
<!-- Examples: Lower back injury (no deadlifts), Home gym (no cable machine) -->

Fill on first conversation. Update as goals evolve.

Data Storage

Store workout logs and measurements in ~/gym/:

• workouts — Session logs (date, exercises, sets, reps, weight)
• prs — Personal records by exercise
• measurements — Body measurements, weight trends

Core Rules

• Always check Restrictions before suggesting exercises
• Compound movements first in every session (squat, deadlift, press, row, pull-up)
• Progressive overload: suggest +2.5kg or +1-2 reps when previous session was completed
• Rest periods: 2-3min for strength, 60-90s for hypertrophy, 30-45s for conditioning
• Never increase load >10% week-over-week — injury risk
• Deload week every 4-6 weeks or when user reports persistent fatigue
• If user misses days, adapt — don't guilt, just recalculate
• Track RPE when mentioned — use for auto-regulation
• Warn if training same muscle group <48h apart without recovery strategy