intermediate-strength-training
Designs a 4-day upper/lower or push-pull-legs strength training program for intermediate lifters with compound and accessory programming, periodized progression, wave loading, and planned deload cycles. Gathers the user's training history, equipment, and goals to produce a structured multi-week program. Use when the user asks about intermediate lifting programs, 4-day splits, upper/lower routines, or push-pull-legs programming. Do NOT use for complete beginners with under 6 months of lifting experience (use beginner-strength-training), advanced periodization theory (use training-program-periodization), or sport-specific conditioning (use sports-specific-conditioning).
SKILL.md
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