Rob

R&B Coach OS - Client Programme Export
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Client: Rob
Goal: Muscle Gain
Coach: Rob
Environment: commercial_gym
Sessions per week: 3
Calories: 3373 kcal
Current steps: 7000
Step plan: 7000
Latest status: GREEN
Latest score: 7
Latest training action: progress
Injuries / limitations: right foot surgery

Progress Review
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Steps: GREEN – Step target is being hit consistently
Calories: GREEN – Calories are close enough to support progress
Sessions: GREEN – Training consistency is strong
Recovery: GREEN – Recovery looks stable
Weight Trend: RED – Weight is dropping during a gaining phase
Plateau: GREEN – No major plateau pattern detected

Recommended Action: Progress is underfed for a gaining phase. Raise calories slightly.
Calories Adjustment: Increase by 150 kcal

Support Flags
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- Nutrition consistency needs improvement

Coach Notes
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- Overall week was strong.
- Weight rose quickly, so monitor quality of gain.
- Weight has increased quickly enough, so calories are held steady.
- Steps are fine for a gaining phase, so they stay steady.
- Training can progress normally this week.
- Support focus: Nutrition consistency needs improvement
- Client win: Stayed consistent
- Client struggle: Sleep could be better
- Coach note carried forward: Test check-in for trigger system

Programme Sessions
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Session
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Cable Chest Press [main]
Base: 3 sets x 8-10 reps
  - Week 1: 3 sets x 8 reps | Start with a weight that leaves 2 to 3 reps in reserve
  - Week 2: 3 sets x 9 reps | Keep the same load if technique stays solid
  - Week 3: 3 sets x 10 reps | If all sets hit the top of the range, increase load next time by 1 to 2.5%
  - Week 4: 1 sets x 8 reps | Deload week: reduce load by 10 to 15% and focus on clean form

Lat Pull Down [main]
Base: 3 sets x 8-10 reps
  - Week 1: 3 sets x 8 reps | Start with a weight that leaves 2 to 3 reps in reserve
  - Week 2: 3 sets x 9 reps | Keep the same load if technique stays solid
  - Week 3: 3 sets x 10 reps | If all sets hit the top of the range, increase load next time by 1 to 2.5%
  - Week 4: 1 sets x 8 reps | Deload week: reduce load by 10 to 15% and focus on clean form

Seated Cable Row [main]
Base: 3 sets x 8-10 reps
  - Week 1: 3 sets x 8 reps | Start with a weight that leaves 2 to 3 reps in reserve
  - Week 2: 3 sets x 9 reps | Keep the same load if technique stays solid
  - Week 3: 3 sets x 10 reps | If all sets hit the top of the range, increase load next time by 1 to 2.5%
  - Week 4: 1 sets x 8 reps | Deload week: reduce load by 10 to 15% and focus on clean form

DB Chest Press [main]
Base: 3 sets x 8-10 reps
  - Week 1: 3 sets x 8 reps | Start with a weight that leaves 2 to 3 reps in reserve
  - Week 2: 3 sets x 9 reps | Keep the same load if technique stays solid
  - Week 3: 3 sets x 10 reps | If all sets hit the top of the range, increase load next time by 1 to 2.5%
  - Week 4: 1 sets x 8 reps | Deload week: reduce load by 10 to 15% and focus on clean form

Cable Abs Crunch [conditioning]
Base: 3 sets x 45 sec
  - Week 1: 3 sets x 45 sec | Steady effort
  - Week 2: 3 sets x 50 sec | Add 5 seconds or slightly increase pace
  - Week 3: 3 sets x 55 sec | Hard but repeatable pace
  - Week 4: 1 sets x 45 sec | Deload week: easier pace and less volume

Cable Reverse Abs Crunch [conditioning]
Base: 3 sets x 45 sec
  - Week 1: 3 sets x 45 sec | Steady effort
  - Week 2: 3 sets x 50 sec | Add 5 seconds or slightly increase pace
  - Week 3: 3 sets x 55 sec | Hard but repeatable pace
  - Week 4: 1 sets x 45 sec | Deload week: easier pace and less volume

Bike Intervals [conditioning]
Base: 3 sets x 45 sec
  - Week 1: 3 sets x 45 sec | Steady effort
  - Week 2: 3 sets x 50 sec | Add 5 seconds or slightly increase pace
  - Week 3: 3 sets x 55 sec | Hard but repea

... (truncated — open file for full programme)

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