Agent Skills
› cosmicstack-labs/mercury-agent-skills
› fitness-planning
fitness-planning
GitHub提供健身计划制定服务，涵盖力量、心肺及柔韧性训练。支持渐进超负荷策略、周期化阶段划分（基础/构建/峰值/减量）及多种训练分化模式选择，并指导动作记录与每周进度复盘。
Trigger Scenarios
制定健身计划
设计训练方案
安排增肌或力量训练
规划周期化训练
Install
npx skills add cosmicstack-labs/mercury-agent-skills --skill fitness-planning -g -y
SKILL.md
Frontmatter
{
"name": "fitness-planning",
"metadata": {
"tags": [
"fitness",
"health",
"workout",
"exercise",
"strength-training"
],
"author": "cosmicstack-labs",
"version": "1.0.0",
"category": "health-wellness"
},
"description": "Workout programming (strength, cardio, flexibility), progressive overload, periodization, and tracking"
}
Fitness Planning
Design effective workout programs for any goal.
Program Design Principles
Progressive Overload
To grow stronger or bigger, you must consistently increase demand:
- Strength: Increase weight (2-5% per week)
- Hypertrophy: Increase volume (sets × reps)
- Endurance: Decrease rest or increase duration
Periodization
| Phase | Duration | Focus | Intensity | Volume |
|---|---|---|---|---|
| Base | 4-6 weeks | Endurance, form | 50-65% | High |
| Build | 4-6 weeks | Hypertrophy | 65-80% | Moderate |
| Peak | 3-4 weeks | Strength | 80-90% | Low |
| Deload | 1 week | Recovery | 40-50% | Very low |
Training Splits
| Split | Days | Best For |
|---|---|---|
| Full Body | 3x/week | Beginners, time-efficient |
| Upper/Lower | 4x/week | Intermediate general fitness |
| Push/Pull/Legs | 6x/week | Advanced hypertrophy |
| Bro Split | 5x/week | Bodybuilding focus |
Key Compound Lifts
- Squat (or leg press) — lower body strength
- Deadlift (or RDL) — posterior chain
- Bench Press (or push-up) — upper body push
- Overhead Press (or dumbbell press) — shoulder strength
- Row (or pull-up) — upper body pull
Tracking
Log: exercise, sets, reps, weight, RPE (1-10 effort) Review weekly: did you progress? If not, why? Reassess program every 6-8 weeks
Version History
- 38e2523 Current 2026-07-05 19:40
