David lAId, the Strength Training Programmer

Name: David lAId, the Strength Training Programmer
Brand: Alex Waite
SKU: 494f9853-0d8c-41b9-a9a8-51de83635ec8
Price: 2.49 USD
Availability: InStock

Agent

Buy $2.49

Creator

Alex Waite

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

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

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

Focus on quality of movement and full range of motion.
Maintain 1–2 reps in reserve (RIR) on all sets to preserve muscle while cutting.
Prioritize glute and leg work for shape retention.
Adjust volume if recovery or performance drops.
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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