# Barlore

> A structured, evidence-tiered knowledge base for strength and physique training.
> 688 exercises, 53 programs, 6 systems, 11 training principles, 22 nutrition/recovery guides.

Barlore separates *what a movement is* (exercises) from *how a program uses it* (programs)
from *why a system values it* (systems). Every claim has an explicit credibility tier.

---

## MCP Server (Recommended for AI Agents)

For structured queries (search, filter, full detail), use the MCP endpoint:

```
URL: https://barlore-mcp.hollisyen210.workers.dev/mcp
Transport: Streamable HTTP (stateless)
Tools: search_exercises, get_exercise, search_by_muscle, list_programs, get_program, get_training_concept, list_muscles
```

MCP settings (Claude Code / Cursor / Windsurf / Cline):
```json
{
  "mcpServers": {
    "barlore": {
      "type": "streamable-http",
      "url": "https://barlore-mcp.hollisyen210.workers.dev/mcp"
    }
  }
}
```

If MCP is not available, use the query workflow below.

---

## How to Query (for LLMs without MCP support)

When answering training questions, do NOT read every file. Follow this workflow:

**Step 1: Identify what you need**
- Need exercises? → Fetch `exercises.json`
- Need programs? → Fetch `programs.json`
- Need programs by goal? → Fetch `goal_index.json`
- Need exercises for a muscle? → Fetch `muscle_index.json`
- Need which programs use an exercise? → Fetch `program_exercise_index.json`

**Step 2: Search the JSON index**
The JSON indexes are structured data. Parse them to find matching IDs:
- `exercises.json`: keyed by exercise ID, each entry has `name`, `status`, `pattern`, `muscles`, `equipment`
- `programs.json`: keyed by program ID, each entry has `system`, `level`, `goals`, `periodization`, `exercise_refs`
- `goal_index.json`: keyed by goal enum, value is array of `{id, name, level, system}` sorted by level
- `muscle_index.json`: keyed by muscle ID, value is an array of exercise IDs

Goal enum values: `strength`, `hypertrophy`, `power`, `athletic_performance`, `skill_acquisition`, `general_fitness`

**Step 3: Fetch only the files you need**
Once you have the ID, fetch the full markdown:
- Exercise detail: `https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/{id}.md`
- Program detail: use the `path` field from `programs.json` (e.g. `programs/powerlifting/5_3_1.md`)
- Training concept: `https://raw.githubusercontent.com/hollis-png/barlore/main/core/{concept}.md`
- Nutrition/recovery: `https://raw.githubusercontent.com/hollis-png/barlore/main/crosscutting/{subcategory}/{id}.md`

**Example: "I want to build muscle, I'm a beginner"**
1. Fetch `goal_index.json`
2. Read the `hypertrophy` array, filter where `level` = "beginner"
3. Result: beginner_fullbody_hypertrophy, beginner_upper_lower, bwf_recommended_routine, gzclp
4. Fetch the matching program markdown for full weekly schedule and progression rules

**Example: "What barbell exercises target the chest?"**
1. Fetch `exercises.json`
2. Filter: `equipment` contains "barbell" AND `muscles` has a primary entry with `id` containing "pec" or "chest"
3. Fetch the matching exercise markdown files for full detail (EMG data, cues, sources)

**Example: "Recommend a beginner powerlifting program"**
1. Fetch `programs.json`
2. Filter: `system` = "powerlifting" AND `level` = "beginner"
3. Fetch the matching program markdown for full weekly schedule and progression rules

**Example: "How do I test my one-rep max?"**
1. Fetch `https://raw.githubusercontent.com/hollis-png/barlore/main/core/testing_protocols.md`
2. The entry covers 1RM testing, estimation formulas, and training max setup

---

## Start Here

- [README](https://raw.githubusercontent.com/hollis-png/barlore/main/README.md)
- [Beginner Guide](https://raw.githubusercontent.com/hollis-png/barlore/main/crosscutting/special_populations/beginner_lifters.md) — first 8 weeks, program selection, common mistakes
- [Glossary](https://raw.githubusercontent.com/hollis-png/barlore/main/glossary.md)
- [Schema](https://raw.githubusercontent.com/hollis-png/barlore/main/SCHEMA.md)

---

## Training Science Principles

- [Progressive Overload](https://raw.githubusercontent.com/hollis-png/barlore/main/core/progressive_overload.md)
- [Periodization](https://raw.githubusercontent.com/hollis-png/barlore/main/core/periodization.md)
- [SRA Curve](https://raw.githubusercontent.com/hollis-png/barlore/main/core/sra_curve.md)
- [Volume Landmarks (MEV / MAV / MRV)](https://raw.githubusercontent.com/hollis-png/barlore/main/core/volume_landmarks.md)
- [RPE and RIR](https://raw.githubusercontent.com/hollis-png/barlore/main/core/rpe_rir.md)
- [Rep Continuum](https://raw.githubusercontent.com/hollis-png/barlore/main/core/rep_continuum.md)
- [Specificity (SAID)](https://raw.githubusercontent.com/hollis-png/barlore/main/core/specificity.md)
- [Hypertrophy Mechanisms](https://raw.githubusercontent.com/hollis-png/barlore/main/core/hypertrophy_mechanisms.md) — mechanical tension, metabolic stress, muscle damage
- [Training to Failure](https://raw.githubusercontent.com/hollis-png/barlore/main/core/training_to_failure.md) — when to use failure, proximity guidelines, RPE integration
- [Testing Protocols](https://raw.githubusercontent.com/hollis-png/barlore/main/core/testing_protocols.md) — 1RM testing, estimation formulas, training max
- [Deload](https://raw.githubusercontent.com/hollis-png/barlore/main/core/deload.md)

---

## Exercises (status: complete — human-reviewed with sources)

Squat:
- [Back Squat](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/back_squat.md)
- [Front Squat](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/front_squat.md)
- [Box Squat](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/box_squat.md)
- [Goblet Squat](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/goblet_squat.md)
- [Overhead Squat](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/overhead_squat.md)
- [Leg Press](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/leg_press.md)

Hinge:
- [Conventional Deadlift](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/conventional_deadlift.md)
- [Romanian Deadlift](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/romanian_deadlift.md)
- [Stiff-Legged Barbell Deadlift](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/stiff_legged_barbell_deadlift.md)
- [Sumo Deadlift](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/sumo_deadlift.md)
- [Good Morning](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/good_morning.md)
- [Reverse Hyperextension](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/reverse_hyperextension.md)
- [Power Clean](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/power_clean.md)
- [Clean Pull](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/clean_pull.md)
- [Clean and Jerk](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/clean_and_jerk.md)
- [Power Snatch](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/power_snatch.md)
- [Snatch](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/snatch.md)
- [Snatch Pull](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/snatch_pull.md)

Horizontal press:
- [Bench Press](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/bench_press.md)
- [Bench Press with Bands](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/bench_press_with_bands.md)
- [Board Press](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/board_press.md)
- [Close-Grip Barbell Bench Press](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/close_grip_barbell_bench_press.md)
- [Floor Press](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/floor_press.md)
- [Incline Dumbbell Press](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/incline_dumbbell_press.md)
- [Pushups](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/pushups.md)

Vertical press:
- [Overhead Press](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/overhead_press.md)
- [Push Press](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/push_press.md)
- [Power Jerk](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/power_jerk.md)
- [Handstand Push-Ups](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/handstand_push_ups.md)
- [Parallel Bar Dip](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/parallel_bar_dip.md)
- [Ring Dips](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/ring_dips.md)

Vertical pull:
- [Pull-Up](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/pullups.md)
- [Chin-Up](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/chin_up.md)
- [Weighted Pull-Up](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/weighted_pull_ups.md)
- [Scapular Pull-Up](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/scapular_pull_up.md)

Horizontal pull:
- [Bent Over Barbell Row](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/bent_over_barbell_row.md)
- [Inverted Row](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/inverted_row.md)
- [Seated Cable Rows](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/seated_cable_rows.md)

Carry:
- [Farmer's Walk](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/farmers_walk.md)
- [Yoke Walk](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/yoke_walk.md)
- [Atlas Stones](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/atlas_stones.md)
- [Tire Flip](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/tire_flip.md)
- [Log Lift](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/log_lift.md)

Isolation — arms:
- [Barbell Curl](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/barbell_curl.md)
- [Dumbbell Bicep Curl](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/dumbbell_bicep_curl.md)
- [EZ-Bar Curl](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/ez_bar_curl.md)
- [Hammer Curls](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/hammer_curls.md)
- [Concentration Curls](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/concentration_curls.md)
- [Preacher Curl](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/preacher_curl.md)
- [Cable Preacher Curl](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/cable_preacher_curl.md)
- [Incline Dumbbell Curl](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/incline_dumbbell_curl.md)
- [Drag Curl](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/drag_curl.md)
- [Triceps Pushdown](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/triceps_pushdown.md)
- [Lying Triceps Press](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/lying_triceps_press.md)
- [EZ-Bar Skullcrusher](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/ez_bar_skullcrusher.md)
- [Cable Rope Overhead Triceps Extension](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/cable_rope_overhead_triceps_extension.md)
- [Cable Lying Triceps Extension](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/cable_lying_triceps_extension.md)
- [Cable One Arm Tricep Extension](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/cable_one_arm_tricep_extension.md)
- [Kneeling Cable Triceps Extension](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/kneeling_cable_triceps_extension.md)
- [Decline EZ-Bar Triceps Extension](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/decline_ez_bar_triceps_extension.md)
- [Tricep Dumbbell Kickback](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/tricep_dumbbell_kickback.md)

Isolation — shoulders:
- [Side Lateral Raise](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/side_lateral_raise.md)
- [Seated Side Lateral Raise](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/seated_side_lateral_raise.md)
- [Cable Seated Lateral Raise](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/cable_seated_lateral_raise.md)
- [Front Dumbbell Raise](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/front_dumbbell_raise.md)
- [Front Cable Raise](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/front_cable_raise.md)
- [Face Pull](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/face_pull.md)
- [Bent-Over Dumbbell Rear Delt Raise With Head On Bench](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/bent_over_dumbbell_rear_delt_raise_with_head_on_bench.md)
- [Seated Bent-Over Rear Delt Raise](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/seated_bent_over_rear_delt_raise.md)

Isolation — chest:
- [Dumbbell Flyes](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/dumbbell_flyes.md)
- [Incline Dumbbell Flyes](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/incline_dumbbell_flyes.md)
- [Decline Dumbbell Flyes](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/decline_dumbbell_flyes.md)
- [Flat Bench Cable Flyes](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/flat_bench_cable_flyes.md)
- [Incline Cable Flye](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/incline_cable_flye.md)
- [One-Arm Flat Bench Dumbbell Flye](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/one_arm_flat_bench_dumbbell_flye.md)
- [Butterfly](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/butterfly.md)

Isolation — legs:
- [Leg Extensions](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/leg_extensions.md)
- [Single-Leg Leg Extension](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/single_leg_leg_extension.md)
- [Lying Leg Curls](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/lying_leg_curls.md)
- [Seated Leg Curl](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/seated_leg_curl.md)
- [Standing Leg Curl](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/standing_leg_curl.md)
- [Glute Ham Raise](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/glute_ham_raise.md)
- [Standing Calf Raises](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/standing_calf_raises.md)
- [Seated Calf Raise](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/seated_calf_raise.md)
- [Donkey Calf Raises](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/donkey_calf_raises.md)

Isolation — core:
- [Hanging Leg Raise](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/hanging_leg_raise.md)
- [Pallof Press](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/pallof_press.md)
- [Plank](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/plank.md)

Strongman:
- [Barbell Shrug](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/barbell_shrug.md)
- [Barbell Lunge](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/barbell_lunge.md)
- [Bodyweight Squat](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/bodyweight_squat.md)
- [Hang Snatch](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/hang_snatch.md)
- [Push Press Behind the Neck](https://raw.githubusercontent.com/hollis-png/barlore/main/exercises/push_press_behind_the_neck.md)

> 688 total exercises in the knowledge base. 92 complete with full detail, 595 stubs with pattern + equipment metadata.
> Use `search_exercises` via MCP or the JSON indexes below for the full list.

---

## Programs

Powerlifting:
- [Starting Strength](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/powerlifting/starting_strength.md) (beginner)
- [GZCLP](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/powerlifting/gzclp.md) (beginner)
- [5/3/1](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/powerlifting/5_3_1.md) (intermediate)
- [Texas Method](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/powerlifting/texas_method.md) (intermediate)
- [Westside Conjugate](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/powerlifting/westside_conjugate.md) (advanced)

Bodybuilding:
- [Beginner Full-Body Hypertrophy](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/bodybuilding/beginner_fullbody_hypertrophy.md) (beginner, 3 days)
- [Beginner Upper/Lower Split](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/bodybuilding/beginner_upper_lower.md) (beginner, 4 days)
- [Push Pull Legs](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/bodybuilding/push_pull_legs.md) (intermediate)
- [PHUL](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/bodybuilding/phul.md) (intermediate)
- [Upper Lower 4-Day](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/bodybuilding/upper_lower_4day.md) (intermediate)
- [RP Hypertrophy](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/bodybuilding/rp_hypertrophy.md) (intermediate)
- [Bodybuilding Isolation Block](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/bodybuilding/bodybuilding_isolation_block.md) (intermediate)
- [Arnold Split](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/bodybuilding/arnold_split.md) (intermediate)
- [Bro Split](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/bodybuilding/bro_split.md) (intermediate)
- [5/3/1 BBB](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/bodybuilding/531_bbb.md) (intermediate)
- [German Volume Training](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/bodybuilding/gvt.md) (intermediate)
- [PHAT](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/bodybuilding/phat.md) (advanced)
- [DC Training](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/bodybuilding/dc_training.md) (advanced)

Olympic Weightlifting:
- [Olympic Beginner](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/olympic/olympic_weightlifting_beginner.md) (beginner)
- [USAW L1 Program](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/olympic/usaw_l1_program.md) (beginner)
- [Catalyst Athletics 12-Week](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/olympic/catalyst_12_week.md) (intermediate)
- [Glenn Pendlay Programs](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/olympic/glenn_pendlay_programs.md) (intermediate)
- [LSU Shreveport 10-5-3](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/olympic/lsus_10_5_3.md) (intermediate)
- [Olympic Intermediate](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/olympic/olympic_weightlifting_intermediate.md) (intermediate)
- [Bulgarian Method](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/olympic/bulgarian_method.md) (advanced)
- [California Strength Daily](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/olympic/cal_strength_daily.md) (advanced)
- [Klokov Protocol](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/olympic/klokov_protocol.md) (advanced)
- [Olympic Advanced](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/olympic/olympic_weightlifting_advanced.md) (advanced)

Calisthenics:
- [BWF Recommended Routine](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/calisthenics/bwf_recommended_routine.md) (beginner)
- [Convict Conditioning](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/calisthenics/convict_conditioning.md) (beginner)
- [Get Strong (Kavadlo)](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/calisthenics/get_strong_kavadlo.md) (beginner)
- [Gymnastic Bodies Foundation One](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/calisthenics/gymnastic_bodies_foundation_one.md) (beginner)
- [Grease the Groove](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/calisthenics/grease_the_groove.md) (beginner)
- [Overcoming Gravity Template](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/calisthenics/overcoming_gravity_template.md) (intermediate)
- [BWF Skill Day Template](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/calisthenics/bwf_skill_day_template.md) (intermediate)
- [Calisthenics Intermediate Skills](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/calisthenics/calisthenics_intermediate_skills.md) (intermediate)
- [Calisthenics Advanced Skills](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/calisthenics/calisthenics_advanced_skills.md) (advanced)

Strongman:
- [Basic Strongman Block](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/strongman/basic_strongman_block.md) (beginner)
- [Starting Strongman](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/strongman/starting_strongman.md) (beginner)
- [Cube Method Strongman](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/strongman/cube_method_strongman.md) (intermediate)
- [Juggernaut Method Strongman](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/strongman/juggernaut_method_strongman.md) (intermediate)
- [Strongman Intermediate Block](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/strongman/strongman_intermediate_block.md) (intermediate)
- [Brian Shaw Off-Season](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/strongman/brian_shaw_off_season.md) (advanced)
- [Eddie Hall Training Structure](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/strongman/eddie_hall_training_structure.md) (advanced)
- [Strongman Competition Prep](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/strongman/strongman_competition_prep.md) (advanced)

CrossFit:
- [CrossFit Foundations](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/crossfit/crossfit_foundations.md) (beginner)
- [CrossFit Aerobic Base](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/crossfit/crossfit_aerobic_base.md) (beginner)
- [CrossFit Intermediate](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/crossfit/crossfit_intermediate.md) (intermediate)
- [CompTrain Class](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/crossfit/comptrain_class.md) (intermediate)
- [Invictus Athlete](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/crossfit/invictus_athlete.md) (intermediate)
- [CrossFit Open Prep](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/crossfit/crossfit_open_prep.md) (advanced)
- [HWPO Training](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/crossfit/hwpo_training.md) (advanced)
- [CrossFit Competition Prep](https://raw.githubusercontent.com/hollis-png/barlore/main/programs/crossfit/crossfit_competition_prep.md) (advanced)

---

## System Guides (Programming Logic per System x Level)

- [Powerlifting Intermediate](https://raw.githubusercontent.com/hollis-png/barlore/main/system_guides/powerlifting_intermediate_guide.md)
- [Powerlifting Advanced](https://raw.githubusercontent.com/hollis-png/barlore/main/system_guides/powerlifting_advanced_guide.md)
- [Bodybuilding Intermediate](https://raw.githubusercontent.com/hollis-png/barlore/main/system_guides/bodybuilding_intermediate_guide.md)
- [Bodybuilding Advanced](https://raw.githubusercontent.com/hollis-png/barlore/main/system_guides/bodybuilding_advanced_guide.md)
- [Olympic Intermediate](https://raw.githubusercontent.com/hollis-png/barlore/main/system_guides/olympic_intermediate_guide.md)
- [Olympic Advanced](https://raw.githubusercontent.com/hollis-png/barlore/main/system_guides/olympic_advanced_guide.md)
- [Calisthenics Intermediate](https://raw.githubusercontent.com/hollis-png/barlore/main/system_guides/calisthenics_intermediate_guide.md)
- [Calisthenics Advanced](https://raw.githubusercontent.com/hollis-png/barlore/main/system_guides/calisthenics_advanced_guide.md)
- [Strongman Intermediate](https://raw.githubusercontent.com/hollis-png/barlore/main/system_guides/strongman_intermediate_guide.md)
- [Strongman Advanced](https://raw.githubusercontent.com/hollis-png/barlore/main/system_guides/strongman_advanced_guide.md)
- [CrossFit Intermediate](https://raw.githubusercontent.com/hollis-png/barlore/main/system_guides/crossfit_intermediate_guide.md)
- [CrossFit Advanced](https://raw.githubusercontent.com/hollis-png/barlore/main/system_guides/crossfit_advanced_guide.md)

---

## Training Systems (Philosophy)

- [Powerlifting](https://raw.githubusercontent.com/hollis-png/barlore/main/systems/powerlifting/index.md)
- [Bodybuilding](https://raw.githubusercontent.com/hollis-png/barlore/main/systems/bodybuilding/index.md)
- [Olympic Weightlifting](https://raw.githubusercontent.com/hollis-png/barlore/main/systems/olympic/index.md)
- [Calisthenics](https://raw.githubusercontent.com/hollis-png/barlore/main/systems/calisthenics/index.md)
- [Strongman](https://raw.githubusercontent.com/hollis-png/barlore/main/systems/strongman/index.md)
- [CrossFit](https://raw.githubusercontent.com/hollis-png/barlore/main/systems/crossfit/index.md)

---

## Nutrition & Recovery

Nutrition:
- [Protein Requirements](https://raw.githubusercontent.com/hollis-png/barlore/main/crosscutting/nutrition/protein_requirements.md)
- [Carbohydrate Requirements](https://raw.githubusercontent.com/hollis-png/barlore/main/crosscutting/nutrition/carbohydrate_requirements.md)
- [Fat Requirements](https://raw.githubusercontent.com/hollis-png/barlore/main/crosscutting/nutrition/fat_requirements.md)
- [Energy Balance](https://raw.githubusercontent.com/hollis-png/barlore/main/crosscutting/nutrition/energy_balance.md)
- [Body Recomposition](https://raw.githubusercontent.com/hollis-png/barlore/main/crosscutting/nutrition/body_recomposition.md) — simultaneous muscle gain and fat loss
- [Nutrient Timing](https://raw.githubusercontent.com/hollis-png/barlore/main/crosscutting/nutrition/nutrient_timing.md)
- [Hydration](https://raw.githubusercontent.com/hollis-png/barlore/main/crosscutting/nutrition/hydration.md)
- [Supplementation](https://raw.githubusercontent.com/hollis-png/barlore/main/crosscutting/nutrition/supplementation.md)

Recovery:
- [Sleep](https://raw.githubusercontent.com/hollis-png/barlore/main/crosscutting/recovery/sleep.md)
- [Warm-Up](https://raw.githubusercontent.com/hollis-png/barlore/main/crosscutting/recovery/warm_up.md)
- [Active Recovery](https://raw.githubusercontent.com/hollis-png/barlore/main/crosscutting/recovery/active_recovery.md)
- [Deload Protocol](https://raw.githubusercontent.com/hollis-png/barlore/main/crosscutting/recovery/deload_protocol.md)

Injury Prevention:
- [Connective Tissue](https://raw.githubusercontent.com/hollis-png/barlore/main/crosscutting/injury_prevention/connective_tissue.md)
- [Load Management](https://raw.githubusercontent.com/hollis-png/barlore/main/crosscutting/injury_prevention/load_management.md)
- [Mobility Requirements](https://raw.githubusercontent.com/hollis-png/barlore/main/crosscutting/injury_prevention/mobility_requirements.md)
- [Overtraining Signs](https://raw.githubusercontent.com/hollis-png/barlore/main/crosscutting/injury_prevention/overtraining_signs.md)

Cardio:
- [Aerobic Base](https://raw.githubusercontent.com/hollis-png/barlore/main/crosscutting/cardio/aerobic_base.md)
- [Concurrent Training](https://raw.githubusercontent.com/hollis-png/barlore/main/crosscutting/cardio/concurrent_training.md)
- [HIIT Protocol](https://raw.githubusercontent.com/hollis-png/barlore/main/crosscutting/cardio/hiit_protocol.md)

Special Populations:
- [Beginner Lifters](https://raw.githubusercontent.com/hollis-png/barlore/main/crosscutting/special_populations/beginner_lifters.md) — getting started guide, first 8 weeks, program selection
- [Female Athletes](https://raw.githubusercontent.com/hollis-png/barlore/main/crosscutting/special_populations/female_athletes.md)
- [Masters Athletes (35+)](https://raw.githubusercontent.com/hollis-png/barlore/main/crosscutting/special_populations/masters_athletes.md)

---

## Machine-Readable Indexes (JSON)

- [exercises.json](https://raw.githubusercontent.com/hollis-png/barlore/main/index/exercises.json) — all 688 exercises with metadata
- [programs.json](https://raw.githubusercontent.com/hollis-png/barlore/main/index/programs.json) — all 53 programs (includes goals field)
- [goal_index.json](https://raw.githubusercontent.com/hollis-png/barlore/main/index/goal_index.json) — goal -> [{id, name, level, system}] for goal-based queries
- [muscle_index.json](https://raw.githubusercontent.com/hollis-png/barlore/main/index/muscle_index.json) — muscle_id -> [exercise_ids]
- [program_exercise_index.json](https://raw.githubusercontent.com/hollis-png/barlore/main/index/program_exercise_index.json) — exercise_id -> [program_ids]
- [coverage_report.json](https://raw.githubusercontent.com/hollis-png/barlore/main/index/coverage_report.json) — completeness data
- [system_guides.json](https://raw.githubusercontent.com/hollis-png/barlore/main/index/system_guides.json) — system guide index

---

## AI Prompt Template

- [Plan Generator](https://raw.githubusercontent.com/hollis-png/barlore/main/prompts/plan_generator.md) — fill in your profile (supports `not_sure` for beginners) and paste into any AI chatbot for a personalized training plan