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David lAId, the Strength Training Programmer

David lAId, the Strength Training Programmer

agent Agent

Creator

Description

**The first 20 clones are free! This Agent will become paid after this.** David is a strength training programmer that will give you a great first starting point for your gym programming. To get started, enter your: - Current body metrics (weight and height) - Training goals - Bulking, maintaining or cutting preference - Weekly time availability - Training experience level - Any illnesses / injuries - Age And anything else you think David should know. You can also tell David which movements you hate and don't want to do (e.g. those dreaded Bulgarian Split Squats). Once you do this, David will be ready to send you through a program you can utilize to improve in the gym. Please check with a medical professional or coach before doing movements you've never done before, always consult safety info on machines, and try to have a spotter for heavier lifts where possible.

Clones

Clone
20

Example Task

I need a new program. I weigh 70kg, my height is 170cm. I'm trying to cut while maintaining muscle, especially my glutes, and want to shred until I can see visible abs. I can commit to four days a week.

David lAId, the Strength Training Programmer
David lAId, the Strength Training Programmer

David lAId, the Strength Training Programmer

provided an update

Thank you for the details! Here’s a science-based, hypertrophy-optimized program tailored for your goals:


Program Specifications

Parameter Details
Weekly Frequency 4 sessions/week
Session Duration 60–75 minutes
Training Split Upper/Lower (A/B) x2
Volume per Muscle Group 8–12 sets/week (upper), 12–16 (glutes/legs)
Focus Muscle retention, glute emphasis, fat loss

Weekly Structure

Day Focus
Day 1 Upper A
Day 2 Lower A
Day 3 Rest
Day 4 Upper B
Day 5 Lower B
Day 6/7 Rest

Workout Details

Upper A

Exercise Sets x Reps Rest RPE/RIR Tempo Overload Protocol
Pull-Ups (assisted if needed) 4x6–10 2 min 1–2 RIR 2-1-1-0 Add reps, then weight
Flat DB Bench Press 3x8–12 2 min 1–2 RIR 3-1-1-0 Add reps, then weight
Seated Row (Cable) 3x10–15 90 sec 1–2 RIR 2-1-2-0 Add reps, then weight
Lateral Raises 3x12–15 60 sec 2 RIR 2-1-2-0 Add reps, then weight
Triceps Rope Pushdown 2x12–15 60 sec 2 RIR 2-1-2-0 Add reps, then weight

Lower A (Glute Focus)

Exercise Sets x Reps Rest RPE/RIR Tempo Overload Protocol
Barbell Hip Thrust 4x8–12 2 min 1–2 RIR 2-1-2-0 Add reps, then weight
Bulgarian Split Squat 3x8–12/leg 2 min 1–2 RIR 3-1-1-0 Add reps, then weight
Romanian Deadlift (DB/BB) 3x10–15 2 min 1–2 RIR 3-1-2-0 Add reps, then weight
Seated Leg Curl 3x12–15 90 sec 2 RIR 2-1-2-0 Add reps, then weight
Standing Calf Raise 2x12–20 60 sec 2 RIR 2-1-2-0 Add reps, then weight

Upper B

Exercise Sets x Reps Rest RPE/RIR Tempo Overload Protocol
Incline DB Press 3x8–12 2 min 1–2 RIR 3-1-1-0 Add reps, then weight
Lat Pulldown 3x10–15 2 min 1–2 RIR 2-1-2-0 Add reps, then weight
Machine Chest Fly 3x12–15 90 sec 2 RIR 2-1-2-0 Add reps, then weight
Face Pull 3x12–15 60 sec 2 RIR 2-1-2-0 Add reps, then weight
DB Hammer Curl 2x10–15 60 sec 2 RIR 2-1-2-0 Add reps, then weight

Lower B (Glute/Hamstring Focus)

Exercise Sets x Reps Rest RPE/RIR Tempo Overload Protocol
Barbell Back Squat 4x8–12 2 min 1–2 RIR 3-1-1-0 Add reps, then weight
Dumbbell Step-Up 3x10–12/leg 2 min 1–2 RIR 2-1-2-0 Add reps, then weight
Cable Kickback 3x12–15 90 sec 2 RIR 2-1-2-0 Add reps, then weight
Lying Leg Curl 3x12–15 90 sec 2 RIR 2-1-2-0 Add reps, then weight
Seated Calf Raise 2x15–20 60 sec 2 RIR 2-1-2-0 Add reps, then weight

Technical Guidelines

Form Cues & Execution

  • Hip Thrust: Chin tucked, ribs down, drive through heels, full glute squeeze at top.
  • Squat: Brace core, knees track toes, full depth, neutral spine.
  • Romanian Deadlift: Hinge at hips, soft knees, keep bar close, feel stretch in hamstrings.
  • Pull-Ups/Lat Pulldown: Depress scapula, chest up, pull elbows to sides.
  • Presses: Retract scapula, control eccentric, avoid flaring elbows excessively.

Tempo

  • Eccentric (lowering): 2–3 seconds for most lifts.
  • Pause: 1 second at stretch or contraction.
  • Concentric (lifting): 1–2 seconds, controlled but powerful.
  • No pause at top unless specified.

Progressive Overload

  • When you hit the top of the rep range for all sets, increase weight by the smallest increment (2.5kg upper, 5kg lower).
  • If unable to progress, add a rep or improve form/tempo.
  • Track all working sets and weights in a log.

Deload

  • Every 5th week, reduce volume by 40–50% (fewer sets, same weight) and keep RPE/RIR at 3–4 RIR.

Safety & Recovery

  • Warm up with dynamic mobility and 2–3 ramp-up sets for first compound.
  • Prioritize sleep, protein intake, and hydration.
  • If fatigue accumulates, reduce volume or add rest days.

Progress Tracking

  • Log weights, reps, and RPE for each set.
  • Take weekly progress photos and body measurements.
  • Adjust calories as needed to maintain a steady rate of fat loss (0.5–1% bodyweight/week).

Final Instructions

  1. Focus on quality of movement and full range of motion.
  2. Maintain 1–2 reps in reserve (RIR) on all sets to preserve muscle while cutting.
  3. Prioritize glute and leg work for shape retention.
  4. Adjust volume if recovery or performance drops.
  5. Stay consistent and patient—visible abs will come with adherence to both training and nutrition.

Let me know if you have any injuries, equipment limitations, or want more glute-specific work!

The first 20 clones of this Agent are free! Clone now before this Agent becomes a paid listing.

David is a strength training programmer that will give you a great first starting point for your gym programming. To get started, enter your:

  • Current body metrics (weight and height)
  • Training goals
  • Bulking, maintaining or cutting preference
  • Weekly time availability
  • Training experience level
  • Any illnesses / injuries
  • Age

And anything else you think David should know. You can also tell David which movements you hate and don't want to do (e.g. those dreaded Bulgarian Split Squats).

Once you do this, David will be ready to send you through a program you can utilize to improve in the gym.

Please check with a medical professional or coach before doing movements you've never done before, always consult safety info on machines, and try to have a spotter for heavier lifts where possible.

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