---
name: fitness-planning
description: 'Workout programming (strength, cardio, flexibility), progressive overload, periodization, and tracking'
metadata:
  author: cosmicstack-labs
  version: 1.0.0
  category: health-wellness
  tags: [fitness, health, workout, exercise, strength-training]
---

# 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