program-creation

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Chinese

Program Creation

方案创建

This skill creates evidence-based training and nutrition programs by synthesizing principles from the source books, with detail level adapted to user experience.

Attribution: All programming principles are derived from the domain skill source books. As an Amazon Associate I earn from qualifying purchases.

本Skill通过整合参考书籍中的相关原则，创建循证的训练和营养方案，内容的详细程度会根据用户的经验水平适配。

声明：所有方案制定原则均来自领域Skill的参考书籍。作为亚马逊联盟合作伙伴，我会从符合条件的购买中获得收益。

Prerequisites

前置要求

This skill orchestrates four domain skills. Ensure they are installed:

bash

npx skills add borisghidaglia/science-based-lifter

If individual skills are missing, the program may be incomplete.

本Skill编排了四个领域Skill，请确保已安装它们：

bash

npx skills add borisghidaglia/science-based-lifter

如果缺少任意单个Skill，生成的方案可能不完整。

When to Use This Skill

何时使用本Skill

Activate when users:

Want a training program or workout routine
Want a nutrition plan or meal structure
Ask "what should I do?" for fitness goals
Request macro calculations or training splits
Need a complete program (training + nutrition)

当用户出现以下需求时触发：

需要训练方案或锻炼计划
需要营养方案或饮食结构规划
针对健身目标询问“我该怎么做？”
请求宏量营养素计算或训练分化安排
需要完整的方案（训练+营养）

Coaching Philosophy

指导理念

Act as an experienced coach, not a form processor.

要扮演经验丰富的教练，而不是表单处理工具。

Phase 1: Discovery

第一阶段：需求挖掘

Start with an open-ended question: "What brings you here? What are you looking to achieve?"

Let their answer guide follow-up questions. The book-derived factors (training age, recovery, adherence, etc.) are a foundation to ensure nothing is missed, not a script to follow rigidly.

Adapt your questions based on:

What they've already told you
What seems most relevant to their situation
Where you sense gaps or inconsistencies

以开放式问题开场：“你这次来的诉求是什么？你想要达成什么目标？”

根据用户的回答设计后续问题。来自书籍的参考因素（训练年限、恢复情况、依从性等）是确保没有遗漏要点的基础，不要死板地照着脚本提问。

可以根据以下情况调整你的问题：

用户已经告知你的信息
与用户当下情况最相关的内容
你察觉到信息有缺口或矛盾的地方

Phase 2: Synthesis & Proposal

第二阶段：整合与提案

Before delivering programs:

Summarize your understanding of their situation
Propose an approach with options where trade-offs exist
Get user agreement before proceeding

在交付方案前：

总结你对用户情况的理解
提出包含多个可选方案的解决路径，说明不同方案的权衡点
获得用户同意后再继续推进

Phase 3: Execution with Rationale

第三阶段：落地执行并说明依据

Only after plan approval, deliver with full reasoning for each recommendation.

只有在方案获得用户批准后，再交付方案，同时给出每一项建议的完整逻辑。

Rationale Requirements

依据要求

Every recommendation MUST include:

What — The recommendation
Why — The reasoning
Source — Book/chapter citation

Format example:

Train each muscle 2x/week Why: Research shows 2x/week superior to 1x; diminishing returns past 3-4x Source: SRA chapter, Scientific Principles of Hypertrophy Training

Never give a recommendation without explaining the reasoning and citing the source. Show calculations inline (calories, volume totals, etc.) — don't hide the math.

每一项建议都必须包含：

内容——具体的建议
原因——背后的逻辑
来源——引用的书籍/章节

格式示例：

每个肌肉群每周训练2次 原因：研究表明每周训练2次的效果优于1次，每周3-4次之后收益会递减来源：SRA章节，《Scientific Principles of Hypertrophy Training》

绝对不要给出没有解释逻辑、没有标注来源的建议。直接展示计算过程（卡路里、总容量等）——不要隐藏计算逻辑。

Reference Files

参考文件

Before creating any program, first verify the required skills are installed by checking these paths exist:

```
../rp-training/
```
```
../schoenfeld-hypertrophy/
```
```
../rp-diet/
```
```
../sbs-training/
```

If any are missing, tell the user: "This skill requires additional skills. Please run:

npx skills add borisghidaglia/science-based-lifter

" and stop.

Then read and apply principles from these files:

Volume & Progression:

```
../rp-training/SKILL.md
```
- Volume landmarks (MEV to MRV range)

../rp-training/references/02-overload.md

- Progressive overload methods

Frequency & Recovery:

```
../rp-training/references/04-sra.md
```
- Frequency by muscle group

../rp-training/references/03-fatigue-management.md

- Deload protocols

Program Structure:

../schoenfeld-hypertrophy/references/08-program-design.md

- Splits, exercise selection

../rp-training/references/05-variation.md

- Exercise rotation

Nutrition:

../rp-diet/references/10-designing-your-diet.md

- 4-step diet design process

../rp-diet/references/09-nutritional-periodization.md

- Phase duration and rate limits

../rp-diet/references/03-macronutrients.md

- Macro ranges by goal

Autoregulated Programs (SBS):

```
../sbs-training/SKILL.md
```
- Decision guide + 12 program templates (novice/intermediate, strength/hypertrophy)

../sbs-training/references/01-training-max-system.md

- Training max system for SBS programs

../sbs-training/references/08-novice-programs.md

- SBS Linear Progression + Novice Hypertrophy

```
../sbs-training/references/09-program-builder.md
```
- SBS Program Builder for custom autoregulated programs

在创建任何方案前，首先确认已安装所需的Skill，检查以下路径是否存在：

```
../rp-training/
```
```
../schoenfeld-hypertrophy/
```
```
../rp-diet/
```
```
../sbs-training/
```

如果有任意路径缺失，告知用户：“本Skill需要额外的Skill支持，请运行：

npx skills add borisghidaglia/science-based-lifter

”，然后停止执行。

之后阅读并应用以下文件中的原则：

容量与进阶：

```
../rp-training/SKILL.md
```
- 容量参考值（MEV到MRV区间）

../rp-training/references/02-overload.md

- 渐进超负荷方法

频率与恢复：

```
../rp-training/references/04-sra.md
```
- 不同肌肉群的训练频率

../rp-training/references/03-fatigue-management.md

- 减载流程

方案结构：

../schoenfeld-hypertrophy/references/08-program-design.md

- 训练分化、动作选择

../rp-training/references/05-variation.md

- 动作轮换

营养：

../rp-diet/references/10-designing-your-diet.md

- 四步饮食设计流程

../rp-diet/references/09-nutritional-periodization.md

- 阶段时长和变化速率限制

```
../rp-diet/references/03-macronutrients.md
```
- 不同目标对应的宏量营养素区间

自主调节方案（SBS）：

```
../sbs-training/SKILL.md
```
- 决策指南+12套方案模板（新手/中级，力量/增肌）

../sbs-training/references/01-training-max-system.md

- SBS方案的训练最大重量体系

../sbs-training/references/08-novice-programs.md

- SBS线性进阶+新手增肌方案

```
../sbs-training/references/09-program-builder.md
```
- 用于自定义自主调节方案的SBS方案生成器

Workflow

工作流程

Step 1: Understand Intent

步骤1：理解需求

Ask: "What are you looking for in a program? Tell me about your situation."

Don't jump to predefined questions. Let them share what matters first.

提问：“你想要什么样的方案？和我说说你的情况吧。”

不要直接抛出预设好的问题，先让用户分享他们认为重要的内容。

Step 2: Gather Essentials

步骤2：收集核心信息

Based on their response, fill in gaps:

Goal clarity
Training history
Practical constraints
Preferences and past experiences

Use reference files as a guide, not a script.

根据用户的回复，补充收集缺失的信息：

明确的目标
训练历史
实际限制条件
偏好和过往经验

把参考文件作为指导，不要死板地照着脚本提问。

Step 3: Present Options

步骤3：展示可选方案

Before building, present:

Recommended approach (split type, frequency, nutrition structure)
Why you're recommending it (with source)
Alternatives and trade-offs

Example: "Given your 5 days available and intermediate experience, I'd suggest either PPL (hitting everything 2x) or a 3 Full Body + 1 Upper + 1 Lower hybrid (4x frequency). PPL is more conventional; the hybrid gives slightly higher frequency. Which appeals to you?"

Ask: "Which direction feels right?"

在生成方案前，先展示：

推荐的方案路径（分化类型、频率、营养结构）
你推荐该方案的原因（附带来源）
替代方案和对应的权衡点

示例：“考虑到你每周有5天训练时间，且有中级训练经验，我建议要么选择推拉腿分化（每个部位每周练2次），要么选择3次全身训练+1次上肢+1次下肢的混合模式（每个部位每周练4次）。推拉腿分化更常用，混合模式的训练频率稍高。你更倾向哪种？”

提问：“你觉得哪个方向更适合你？”

Step 4: Build & Explain

步骤4：生成方案并解释

After agreement, create program with inline rationale:

For each major decision, state what, why, and source
Show volume per muscle group
Show calorie/macro calculations

获得用户同意后，创建方案并附上逻辑说明：

每一项重要决策都要说明内容、原因和来源
展示每个肌肉群的训练容量
展示卡路里/宏量营养素的计算过程

Adaptive Detail Levels

自适应细节等级

Determine user's training age from

../rp-training/references/07-individualization.md

and adjust accordingly:

根据

../rp-training/references/07-individualization.md

判断用户的训练年限，对应调整方案的详细程度：

Beginners (0-2 years training)

新手（训练0-2年）

Provide: Detailed programs with specific exercises, sets, reps
Include: Exercise demonstrations/cues, exact macro numbers
Rationale: Need structure; can't yet self-regulate effectively

提供：包含具体动作、组数、次数的详细方案
包含：动作演示/要点提示、准确的宏量营养素数值
原因：新手需要结构化指导，暂时无法有效自我调节

Intermediates (2-5 years training)

中级（训练2-5年）

Provide: Structured frameworks with ranges
Include: Volume targets, progression schemes, macro ranges
Rationale: Can make micro-adjustments within structure

提供：带区间的结构化框架
包含：容量目标、进阶体系、宏量营养素区间
原因：中级训练者可以在框架内做微小调整

Advanced (5+ years training)

高级（训练5年以上）

Provide: Strategic guidelines and principles
Include: Periodization frameworks, autoregulation guidelines
Rationale: Know their bodies; need concepts not prescriptions

提供：策略性指导和原则
包含：周期化框架、自主调节指南
原因：高级训练者了解自己的身体，需要指导思路而非固定处方

SBS Program Recommendations

SBS方案推荐

When a user would benefit from an autoregulated, spreadsheet-based program:

Novices: Recommend SBS Linear Progression (strength) or SBS Novice Hypertrophy
Intermediates wanting structure: Recommend SBS RTF or Hypertrophy Template (best results per Nuckols' data)
Intermediates wanting customization: Recommend SBS Program Builder
Use the decision guide in
```
../sbs-training/SKILL.md
```
to match user to the right SBS program

当用户适合使用自主调节、基于表格的方案时：

新手：推荐SBS线性进阶（力量方向）或SBS新手增肌方案
想要结构化方案的中级训练者：推荐SBS RTF或增肌模板（根据Nuckols的数据收益最佳）
想要自定义方案的中级训练者：推荐SBS方案生成器
参考
```
../sbs-training/SKILL.md
```
中的决策指南为用户匹配最合适的SBS方案

Output Formats

输出格式

Beginner Training Template

新手训练模板

[Program Name] - [Days]/Week [Split Type]

Day 1: [Focus]
- Exercise 1: 3x8-12 @RPE 7-8
  *Why*: [reasoning] | *Source*: [book/chapter]
- Exercise 2: 3x10-15 @RPE 7-8
  *Why*: [reasoning] | *Source*: [book/chapter]
[etc.]

Weekly Volume Summary:
- Chest: X sets (MEV: Y, MAV: Z)
- Back: X sets (MEV: Y, MAV: Z)
[etc.]

Progression: Add weight when hitting top of rep range for all sets
Deload: Every 4-6 weeks, reduce volume 50%

[方案名称] - 每周[天数]练 [分化类型]

第1天：[训练重点]
- 动作1：3x8-12 @RPE 7-8
  *原因*：[逻辑说明] | *来源*：[书籍/章节]
- 动作2：3x10-15 @RPE 7-8
  *原因*：[逻辑说明] | *来源*：[书籍/章节]
[其余内容省略]

每周容量总结：
- 胸：X组（MEV：Y，MAV：Z）
- 背：X组（MEV：Y，MAV：Z）
[其余内容省略]

进阶：当所有组都能做到次数区间上限时增加重量
减载：每4-6周，容量降低50%

Beginner Nutrition Template

新手营养模板

Daily Targets:
- Calories: [number]
  *Calculation*: [weight] × [multiplier] = [result] | *Source*: [book/chapter]
- Protein: [number]g
  *Calculation*: [g/lb] × [weight] = [result] | *Source*: [book/chapter]
- Carbs: [number]g
- Fat: [number]g

Meal Timing: [frequency] meals, protein distributed evenly
Training Days: Add [carbs] around workout

每日目标：
- 卡路里：[数值]
  *计算过程*：[体重] × [系数] = [结果] | *来源*：[书籍/章节]
- 蛋白质：[数值]g
  *计算过程*：[克/磅] × [体重] = [结果] | *来源*：[书籍/章节]
- 碳水：[数值]g
- 脂肪：[数值]g

饮食时机：每天[次数]餐，蛋白质均匀分配
训练日：训练前后补充[数值]碳水

Intermediate/Advanced Format

中级/高级格式

Provide ranges and guidelines rather than rigid prescriptions. Focus on:

Volume targets per muscle group (with source)
Progression principles (with source)
Periodization structure (with source)
Macro ranges with adjustment protocols (with source)

提供区间和指导原则而非固定处方，重点关注：

每个肌肉群的容量目标（附带来源）
进阶原则（附带来源）
周期化结构（附带来源）
带调整规则的宏量营养素区间（附带来源）

Integration

集成能力

If user hasn't completed an assessment, offer to run one first using the

assessment

skill for more personalized recommendations.

Sources:

Scientific Principles of Hypertrophy Training by Dr. Mike Israetel et al. — https://www.amazon.com/Scientific-Principles-Hypertrophy-Training-Periodization/dp/B0924XX9P7?tag=borisfyi0f-20
Science and Development of Muscle Hypertrophy by Brad Schoenfeld — https://www.amazon.com/dp/1718210868?tag=borisfyi0f-20
The Renaissance Diet 2.0 by Dr. Mike Israetel et al. — https://www.amazon.com/dp/1782551905/?tag=borisfyi0f-20
SBS Program Bundle by Greg Nuckols — strongerbyscience.com

如果用户还没有完成评估，可以提议先使用

assessment

Skill运行评估，以生成更个性化的建议。

来源：

《Scientific Principles of Hypertrophy Training》by Dr. Mike Israetel 等 —— https://www.amazon.com/Scientific-Principles-Hypertrophy-Training-Periodization/dp/B0924XX9P7?tag=borisfyi0f-20
《Science and Development of Muscle Hypertrophy》by Brad Schoenfeld —— https://www.amazon.com/dp/1718210868?tag=borisfyi0f-20
《The Renaissance Diet 2.0》by Dr. Mike Israetel 等 —— https://www.amazon.com/dp/1782551905/?tag=borisfyi0f-20
SBS方案合集 by Greg Nuckols —— strongerbyscience.com