The Firebase Blog

Improve AI output with continuous improvement

January 13, 2026
TL;DR

Using AI to improve AI outputs is a proven strategy to get better results from prompting.

Getting better outputs from AI can be tough without any intervention. You might like to have one prompt with a human in the loop to verify and fact check the output before it is consumed by the end user. Or you might try to trust the original output or try to re-prompt over and over again with minimal results. There has been a proven way to get better results through a strategy called continuous improvement. Read on in this blog article to understand how you can improve your AI outputs to a more reliable output through continuous improvement.

What is continuous improvement?

Continuous improvement is a way to prompt the AI through automated means or through a human in the loop system. First the AI tries to gather lots of information and then run in a loop with a different AI to critique the output based on some parameters. For instance, if you have one AI system that is in charge of designing a workout program, the first AI may design the workout program and the second AI may critique the program’s design in order to make sure it aligns with the users goals. Then the results from the second AI go back to the first AI to rewrite it based on the results of the critique. Using this looping method can achieve better results than a single prompt and may only need to be run a handful of times (2 to 3 times) to achieve a great output.

Using a LoopAgent for continuous improvement

To demonstrate how to achieve continuous improvement, we are going to use the ADK as an example. The ADK has primitives designed for continuous improvement flows by using a LoopAgent. With the LoopAgent, you can assign two or more subagents to run in a loop where the results from the first agent are passed to the second agent to go back to the first agent. Let’s take a quick look at an example.

The example

In this example, I want to build an agentic system for designing gym workouts. The plan is that we have a receptionist to gather enough feedback to hand off to a team of agents to iterate on a workout design before returning a fully designed workout back to the user.

The original output

Before continous improvement, the original output was just from a single shot prompt asking for a workout for 5 days that focused on arms.

Original output

Alright, let’s get to work. You want big arms, and you’re willing to put in the time with a 5-day split. I love that commitment. Most people think they can just do a few curls at the end of a workout and expect results. That’s not how you build sleeve-stretchers.

The philosophy here is simple but brutally effective: Frequency + Volume + Intensity. We’re going to hit your arms directly and indirectly multiple times per week, culminating in a dedicated “Armageddon” day to force them into growth.

Since I don’t have your previous workout logs, I’m going to prescribe the rep ranges and a method for you to select the correct weight. This is crucial. I’m not just giving you a list of exercises; I’m giving you a system.

The Guiding Principles for Your Success

  1. Progressive Overload is King: To grow, you MUST consistently challenge your muscles. This means adding a little weight, an extra rep, or an extra set over time. Log every workout.
  2. Mind-Muscle Connection: Don’t just lift the weight. Feel the target muscle working. For arm exercises, this means controlling the negative (the lowering part of the rep) and squeezing hard at the peak of the contraction. Leave your ego at the door; swinging heavy weight is for fools, not for building massive biceps.
  3. Nutrition & Recovery: You don’t build muscle in the gym; you build it when you rest and eat. You’re tearing muscle fibers down. You need adequate protein (aim for ~1g per pound of body weight), a slight caloric surplus, and 7-9 hours of quality sleep. This is non-negotiable.
  4. Weight Selection (Your Starting Point): We’ll use Reps in Reserve (RIR). This is how many more reps you could have done with perfect form at the end of a set. For most exercises, we’ll aim for an RIR of 1-2. This means you should stop the set feeling like you could have maybe squeezed out one or two more reps, but no more. It’s the sweet spot for muscle growth.

The 5-Day “Arm Annihilation” Program

This split is designed to hit your arms hard while still building a powerful, balanced physique. Neglecting your chest, back, and legs will only limit your arm growth potential.

  • Day 1: Chest & Triceps
  • Day 2: Back & Biceps
  • Day 3: Legs & Core
  • Day 4: Shoulders & Forearms
  • Day 5: ARMAGEDDON (Biceps & Triceps Focus)
  • Day 6 & 7: Rest & Grow

Day 1: Chest & Triceps (Push Power)

The heavy pressing movements will pre-fatigue your triceps, then we’ll finish them off with targeted isolation work.

  1. Barbell Bench Press: 4 sets of 6-8 reps (RIR 2)
    • Coach’s Tip: Control the weight down to your chest, pause for a split second, and drive up explosively. This is your main strength builder.
  2. Incline Dumbbell Press: 3 sets of 8-12 reps (RIR 1-2)
    • Coach’s Tip: Don’t let the dumbbells crash together at the top. Keep constant tension on your chest.
  3. Close-Grip Bench Press: 3 sets of 8-10 reps (RIR 1-2)
    • Coach’s Tip: This is a triceps mass builder. Keep your elbows tucked in close to your body. Your hands should be just inside shoulder-width.
  4. Overhead Dumbbell Tricep Extension: 3 sets of 10-15 reps (RIR 1)
    • Coach’s Tip: Focus on getting a deep stretch at the bottom to hit the long head of the tricep—this is what adds the most size to your arm.
  5. Tricep Rope Pushdowns: 3 sets of 12-15 reps (RIR 0-1)
    • Coach’s Tip: At the bottom of the movement, separate the ropes and squeeze your triceps as hard as you can. This is a finisher for the pump.

Day 2: Back & Biceps (Pull Power)

Heavy rows and pull-ups are fantastic for your biceps. We start with those, then isolate the biceps until they’re screaming.

  1. Pull-Ups (or Lat Pulldowns): 4 sets to failure (or 8-12 reps if using the machine) (RIR 1-2)
    • Coach’s Tip: Drive your elbows down and back, imagining you’re trying to put them in your back pockets.
  2. Barbell Bent-Over Rows: 4 sets of 6-8 reps (RIR 2)
    • Coach’s Tip: Keep your back flat. Pull the bar to your lower stomach, not your chest. Your biceps will get a ton of work here.
  3. Barbell Curls: 3 sets of 8-10 reps (RIR 1-2)
    • Coach’s Tip: Your foundational bicep mass builder. Don’t use momentum. Control the negative for a full 3 seconds on the way down.
  4. Incline Dumbbell Curls: 3 sets of 10-12 reps (RIR 1)
    • Coach’s Tip: Let your arms hang straight down to get a deep stretch on the bicep at the bottom. This is phenomenal for building the bicep “peak.”
  5. Hammer Curls: 3 sets of 10-12 reps per arm (RIR 1)
    • Coach’s Tip: These build the brachialis muscle, which sits under your bicep and will push it up, making it look bigger. It also adds thickness to your arm when viewed from the front.

Day 3: Legs & Core

Do not skip this day. A strong foundation and the hormonal response from heavy leg training will help your entire body grow. Consider this an active recovery day for your arms.

  1. Barbell Squats: 4 sets of 6-8 reps (RIR 2)
  2. Romanian Deadlifts (RDLs): 3 sets of 8-12 reps (RIR 1-2)
  3. Leg Press: 3 sets of 10-15 reps (RIR 1)
  4. Leg Curls: 3 sets of 12-15 reps (RIR 1)
  5. Hanging Leg Raises: 3 sets to failure
  6. Plank: 3 sets, hold for as long as possible.

Day 4: Shoulders & Forearms

Building powerful, round shoulders creates the “cap” on your upper arms, making them look even bigger and more impressive.

  1. Overhead Press (Barbell or Dumbbell): 4 sets of 6-8 reps (RIR 2)
  2. Dumbbell Lateral Raises: 4 sets of 12-15 reps (RIR 1)
    • Coach’s Tip: Lead with your elbows, and don’t raise the weights higher than your shoulders. Think “out,” not “up.”
  3. Face Pulls: 3 sets of 15-20 reps (RIR 1)
    • Coach’s Tip: Essential for shoulder health and hitting the rear delts. Pull the rope towards your face, trying to separate the handles.
  4. Barbell Wrist Curls: 3 sets of 15-20 reps (RIR 0-1)
  5. Reverse Barbell Wrist Curls: 3 sets of 15-20 reps (RIR 0-1)

Day 5: ARMAGEDDON

This is the day we go to war. The focus is pure volume, pump, and annihilation. We’ll use supersets to maximize intensity and save time. A superset is performing two exercises back-to-back with no rest in between.

  1. Superset A:

    • A1: EZ Bar Curls: 4 sets of 8-12 reps (RIR 1)
    • A2: Skull Crushers: 4 sets of 8-12 reps (RIR 1)
    • Rest 90 seconds after completing both exercises.

  2. Superset B:

    • B1: Preacher Curls (Machine or Dumbbell): 3 sets of 10-15 reps (RIR 1)
    • B2: Tricep Dips (on bench or assisted machine): 3 sets to failure (RIR 0)
    • Rest 60-90 seconds after completing both exercises.

  3. Superset C:

    • C1: Cable Hammer Curls (with rope): 3 sets of 12-15 reps (RIR 0-1)
    • C2: Single-Arm Overhead Cable Tricep Extension: 3 sets of 12-15 reps per arm (RIR 0-1)
    • Rest 60 seconds after completing both exercises.

  4. Finisher: Farmer’s Walks

    • Grab the heaviest dumbbells you can hold with good posture.
    • Walk for 3 sets of 45-60 seconds. This will demolish your grip and forearms.

Progression Plan & Final Advice

  • Log Everything: Write down the exercises, weight, sets, and reps you do for every single workout.
  • The Rule of Progression: For a given exercise, once you can hit the top end of the prescribed rep range for all your sets (e.g., 3 sets of 12 on Incline DB Press), you have earned the right to increase the weight on your next workout. Add the smallest possible increment (2.5 or 5 lbs).
  • Listen to Your Body: If you feel joint pain (especially in your elbows or shoulders), don’t push through it. Check your form, lighten the weight, or substitute the exercise. Soreness is fine; sharp pain is not.
  • Be Patient: Building impressive arms takes time. Consistency with this plan, your nutrition, and your sleep will yield results.

Run this program for 4-6 weeks, focusing on getting stronger in the key lifts. After that, we can re-evaluate, see what’s working, and make adjustments. Now, go get it done.

In the output above, you can see that the agent recommends bent over rows which I have trouble with because of back pain. It also recommends a lot of cable workouts but I do not have access to cable equipement. There is a lot of missing pieces that the agent must assume about my workout design and we can use continous improvement to derive better results.

personal_training_reception

The personal_training_reception agent is designed to iterate with the user to figure out the type of workout the user would like to proceed with in designing a workout strategy. This is done through the agent asking the user a series of questions about their workout experience and what they want to achieve through a workout designed for them. You will notice that we assign the agent a persona of being a world class physical fitness coach so the persona better understands the types of questions it should be asking of the user when designing a fitness program. This is a human in the loop process, which lets the AI extract information from you before attempting to design a workout for you. We sometimes don’t know all the details we want to share or need to share in life, so having something that can ask for more and more details helps to get a better result later on. Once we have all the information we need we then hand off to the personal_training_staff agent.

personal_training_reception.py 
personal_training_reception = Agent(
  name="root_agent",
  model="gemini-2.5-flash",
  description="An agent to help get you set to work with the personal training team",
  instruction="""
  You are a world class physical fitness coach. You know how to make your clients successful based on their
  previous workouts and what they are trying to accomplish. If the user wants to target a specific muscle group,
  you know how to find the appropriate muscles to target. You also know how to find the correct rep range and
  the correct weight to put on the bar based on previous workouts. You are not afraid to give advice to help make your
  clients successful.

  Your goal is to ask any and all questions that the training team might have about this client before designing a workout.

  When you feel that there is sufficient information to design a workout for this client, send them to the personal_training_staff
  """,
  tools=[],
  sub_agents=[personal_training_staff],
)
Copied!

With the training reception there is a back and forth that happens now between me and the agent before any workouts get recommended.

Presonal Training Reception Example Conversation

Input

I want a 5 day workout for arms

Output

Great goal! To design the most effective 5-day arm workout for you, I need a little more information. Could you tell me:

  1. What’s your current fitness level (beginner, intermediate, advanced)?
  2. What equipment do you have access to (full gym, home gym with specific equipment, bodyweight only)?
  3. Are there any specific arm muscles you want to focus on more (biceps, triceps, forearms)?
  4. Do you have any injuries or physical limitations I should be aware of?
  5. What’s your experience with weightlifting? Do you know your 1-rep max for any arm exercises, or a weight you can comfortably lift for a certain number of reps?

Input

  1. Intermediate
  2. I have only a power rack with a barbell and dumbbells
  3. Just big arms
  4. My lower back hurts a lot
  5. I am pretty experienced. I know what I can lift

Output

Thanks for that detail! The “lower back hurts a lot” is a very important piece of information. To make sure we don’t aggravate it and still get you those big arms, I need to ask a few more questions:

  1. Can you describe your lower back pain a bit more? Is it constant, or does it only hurt during certain movements or exercises?
  2. Are there any specific exercises or movements you know always make your lower back hurt?
  3. Do you have a weight bench that you can use with your power rack and dumbbells? This is really important for many arm exercises.
  4. When you say you’re experienced and know what you can lift, can you give me an example of an exercise and the weight/reps you can do for it? This helps me gauge your strength levels even without a 1-rep max.

Input

  1. It just overstretched. I see a physical therapist about it.
  2. Bent over rows exacerbates the pain
  3. I do have a bench
  4. 225 on bench press for 8 reps

Output

That’s excellent information, thank you! Knowing about your lower back and the specific exercises that bother it is crucial for designing a safe and effective plan. The fact that you have a bench and your strength level on the bench press (225 lbs for 8 reps) also gives the training staff a great starting point for weight selection.

I have enough information now to pass this on to the personal training staff. They will take all of this into account to create a personalized 5-day arm workout for you that focuses on hypertrophy, works around your lower back limitations, and leverages your available equipment and experience.

personal_training_staff

The personal_training_staff agent is a LoopAgent. You can see that as a LoopAgent, it has a description (which helps other agents know when to hand off to it) and it has a max_iterations property which helps limit an infinite number of iterations on the workout. The LoopAgent is a continuous improvement loop that iterates between two sub agents (lifting friend and lifting pro).

personal_training_staff.py 
lifting_friend = Agent(
  name="lifting_friend",
  model="gemini-2.5-flash",
  description="An agent designed to help you find the right workout to target the right muscle groups with the equipment you have",
  instruction="""
  You are a world class physical fitness coach. You know how to make your clients successful based on their
  previous workouts and what they are trying to accomplish. If the user wants to target a specific muscle group,
  you know how to find the appropriate muscles to target. You also know how to find the correct rep range and
  the correct weight to put on the bar based on previous workouts. You are not afraid to give advice to help make your
  clients successful.

  Use the clients previous input to guide the design of the current program and any critiques to modify the program be sure to incorporate.
  """,
  tools=[],
)

lifting_pro = Agent(
  name="lifting_pro",
  model="gemini-2.5-pro",
  description="An agent to critique any workout given to it.",
  instruction="""
  You are a world class physical fitness coach. You take workouts given to you and look for issues with them.
  You know what your clients want and sometimes they can be... over ambitious. Use your best judgement to help
  give them critical feedback on the workouts selected. Make sure the client can reach their goals safely with their workout and don't hold back on the feedback from the previously designed workout

  If you get the best possible workout from lifting_friend and you have no comments, call call exit_loop and show the client their workout
  """,
  tools=[exit_loop],
)

personal_training_staff = LoopAgent(
  name="personal_training_staff",
  description="A group of agents used to help determine maximum gains for your workouts",
  max_iterations=4,
  sub_agents=[lifting_friend, lifting_pro],
)
Copied!

Now the outputs I see are more focused on my inputs that I originally supplied. The two agents will go back and forth iterating until the best possible workout is designed for me based on the contraints that I provided to each agent. The lifting friend agent will suggest a workout and the lifting pro will critque it and suggest improvments.

Example of loop agent conversation

This is an abbreviated example as the two agents iterated quite a bit to get to the best possible workout for me.

Lifting friend response

Alright, my man! You want big arms, and you’ve got the drive and the equipment, even with that tricky lower back. That’s what I like to hear! Your 225 lbs for 8 reps on the bench press tells me you’ve got a great foundation of strength, so we’re not starting from scratch here. We’ll build on that and work smart to get those sleeves bursting.

The key with your lower back is form, control, and choosing the right exercises. We’re going to avoid anything that puts direct strain on it, especially those bent-over movements that you know exacerbate the pain. We’ll focus on supported, seated, or lying variations where possible.

Here’s a 5-day arm-focused workout program designed for hypertrophy, leveraging your power rack, barbell, dumbbells, and bench, all while being mindful of your lower back.

General Guidelines for Your Program:

  • Warm-up (5-10 minutes before each workout): Light cardio (if possible and back-friendly), dynamic stretches, and 1-2 sets of very light weight for the first exercise of the day to get blood flowing.
  • Cool-down (5-10 minutes after each workout): Static stretches for the muscles worked.
  • Rep Ranges: We’re aiming for hypertrophy (muscle growth), so most exercises will be in the 8-12 or 10-15 rep range. Compound movements might occasionally dip to 6-8 reps.
  • Sets: Aim for 3-4 working sets per exercise.
  • Rest: 60-90 seconds between sets for isolation movements, 90-120 seconds for compound movements.
  • Weight Selection: You know your strength. For each exercise, select a weight that allows you to complete the target reps with perfect form. The last 1-2 reps should be challenging but achievable without breaking form or straining your lower back.
    • Starting Point Estimates (adjust as needed):
      • Close Grip Bench Press: Given your 225x8 regular bench, start with 135-155 lbs for 8-10 reps.
      • Barbell Curls: Aim for 60-80 lbs for 8-10 reps.
      • Dumbbell Work: For exercises like overhead extensions or dumbbell curls, if you can curl 80 lbs with a barbell, you might start with 30-40 lbs dumbbells (each hand). This is a general guide; listen to your body!
  • Progressive Overload: The name of the game for growth! Once you can comfortably hit the upper end of the rep range for all sets with good form, increase the weight slightly (e.g., 2.5-5 lbs on dumbbells, 5-10 lbs on barbells). Alternatively, increase reps or decrease rest time.
  • LISTEN TO YOUR BACK: This is paramount. If any exercise causes discomfort in your lower back, STOP immediately. Substitute it for a more back-friendly alternative or modify it. Engage your core throughout all exercises to stabilize your spine. Imagine “bracing” your abs as if you’re about to take a punch.
  • Form over Weight: Always! Especially with your back history. Don’t ego lift.

Your 5-Day “Arm Blast” Program:

Day 1: Chest & Triceps (Push Focus)

  1. Barbell Bench Press: 4 sets of 6-8 reps (Heavy compound lift. Keep your feet flat, arch your back naturally – don’t force it, and drive through your heels. Focus on chest contraction.)
  2. Incline Dumbbell Press: 3 sets of 8-12 reps (Set bench to 30-45 degrees. Control the dumbbells, don’t let them crash together.)
  3. Close Grip Barbell Bench Press: 3 sets of 8-12 reps (Focus on triceps. Keep elbows tucked in, hands shoulder-width apart or slightly narrower. This is a triceps mass builder.)
  4. Overhead Dumbbell Extensions (Seated): 3 sets of 10-15 reps (Use one or two dumbbells. Keep elbows pointing forward, not flaring out. Use a bench for support to keep your back stable.)
  5. Dumbbell Skullcrushers (Lying on Bench): 3 sets of 10-15 reps (Lie on the bench, extend dumbbells straight up, then lower towards your forehead/behind your head by bending only your elbows. Great isolation.)

Day 2: Upper Back (Back-Friendly) & Biceps (Pull Focus)

  1. Chin-ups (Bodyweight or Weighted): 3 sets to failure or 6-12 reps (If you can do bodyweight, fantastic. If not, use the rack for foot assistance. If you can do more than 12, add weight with a dumbbell between your feet. Excellent for lats and biceps, and very back-friendly.)
  2. Incline Dumbbell Rows (Chest Supported): 3 sets of 10-15 reps (Set bench to a 45-60 degree incline. Lie face down on the bench, supporting your chest. Row dumbbells up, squeezing your shoulder blades. This completely takes your lower back out of the movement.)
  3. Barbell Curls: 3 sets of 8-12 reps (Keep your back straight, core tight. Don’t swing! Use a weight you can control.)
  4. Hammer Curls (Dumbbells): 3 sets of 10-15 reps (Palms facing each other throughout the movement. Hits biceps and brachialis, which adds to arm thickness.)
  5. Reverse Barbell Curls: 3 sets of 10-15 reps (Grip the barbell with palms facing down. Focus on forearms and brachialis. Use lighter weight, as grip can be a limiting factor.)

Day 3: Shoulders & Triceps (Push Focus)

  1. Seated Barbell Overhead Press (Shoulder Press): 4 sets of 6-10 reps (Use the bench. Press overhead, controlling the bar. Crucial: Keep your core braced and don’t lean back excessively. If this still bothers your back, switch to seated dumbbell overhead press.)
  2. Dumbbell Lateral Raises (Standing or Seated): 3 sets of 12-15 reps (Focus on lifting with your side delts, leading with the elbows. Slight bend in the elbow is fine. Standing: keep core tight and don’t swing.)
  3. Dumbbell Front Raises (Standing or Seated): 3 sets of 12-15 reps (Control the weight, raise to shoulder height. Don’t go too heavy and avoid swinging.)
  4. Dips (Bench Dips or Rack Dips): 3 sets to failure or 8-12 reps (If your power rack has dip attachments, use them. Otherwise, bench dips are great. Keep your body upright to target triceps more, lean forward slightly for more chest involvement.)
  5. Triceps Dumbbell Kickbacks (Bent-Over, Supported): 3 sets of 12-15 reps per arm (To make this back-friendly, you can lean one hand on the bench or rack for support. Keep your upper arm parallel to the floor, extend the dumbbell back by straightening your elbow.)

Day 4: Legs (Back-Friendly) & Biceps

  1. Dumbbell Goblet Squats: 3 sets of 10-15 reps (Hold one heavy dumbbell vertically against your chest. This keeps the weight central and is much safer for the lower back than barbell squats. Focus on depth and keeping your chest up.)
  2. Dumbbell Lunges (Walking or Stationary): 3 sets of 10-12 reps per leg (Control the movement, ensure good balance. Again, minimal lower back stress.)
  3. Glute Bridges (Weighted with Dumbbell): 3 sets of 12-15 reps (Lie on your back, knees bent, feet flat. Place a dumbbell across your hips. Drive through your heels, lift your hips towards the ceiling, squeezing your glutes at the top. Good for posterior chain without lower back strain.)
  4. Incline Dumbbell Curls: 3 sets of 10-15 reps (Set the bench to a 45-60 degree incline. This stretches the bicep at the bottom, promoting a greater range of motion and different muscle activation.)
  5. Concentration Curls (Seated): 3 sets of 12-15 reps per arm (Sit on the bench, lean forward slightly, brace your elbow against your inner thigh. Focus on squeezing the bicep at the top. Excellent for peak development.)

Day 5: Arm Annihilation (Biceps, Triceps, Forearms Focus)

  1. Barbell Curls (Heavy): 3 sets of 6-8 reps (Focus on moving the heavy weight with strict form. You can allow a tiny bit of body English on the last rep or two, but don’t turn it into a full body swing.)
  2. Close Grip Barbell Bench Press (Heavy): 3 sets of 6-8 reps (Your main triceps mass builder for the day. Similar to above, strict form, push heavy.)
  3. Preacher Curls (Dumbbells or Barbell if possible): 3 sets of 10-15 reps (If your bench can be configured, or if you can improvise with the incline bench by leaning over it. If not, stick with Incline Dumbbell Curls as a substitute.)
  4. Lying Dumbbell Triceps Extensions (Skullcrushers variant): 3 sets of 10-15 reps (Similar to Day 1, but really focus on the stretch and contraction. You can allow the dumbbells to go slightly behind your head for a greater stretch.)
  5. Zottman Curls: 3 sets of 10-15 reps (Curl up with palms up, then rotate your wrists so palms face down at the top, and lower with palms down. This hits biceps, brachialis, and forearms. Control the eccentric (lowering) phase.)
  6. Dumbbell Wrist Curls (Palms Up, Seated): 3 sets of 15-20 reps (Sit on bench, forearms resting on thighs, wrists hanging off. Curl the dumbbell up with your wrist. Good for forearm flexors.)
  7. Dumbbell Reverse Wrist Curls (Palms Down, Seated): 3 sets of 15-20 reps (Same setup, but palms down. Good for forearm extensors.)

Coach’s Corner: Keys to Your Success for Big Arms & a Happy Back

  1. Consistency is King: Stick to this plan for 6-8 weeks, then we can re-evaluate and make adjustments.
  2. Listen to Your Body (and PT!): Your physical therapist is your best ally for your lower back. Continue seeing them and communicate any concerns you have with this program. If something feels wrong with your back, do not push through it. Modify or skip the exercise.
  3. Nutrition & Recovery: You can’t build big arms if you’re not fueling your body properly. Aim for adequate protein intake (around 1 gram per pound of body weight), plenty of complex carbohydrates for energy, and healthy fats. Get 7-9 hours of quality sleep. This is where muscle growth truly happens.
  4. Hydration: Drink plenty of water throughout the day.
  5. Focus on the Squeeze: For arm movements, really try to feel the muscle working. Don’t just move the weight; squeeze and contract the target muscle. This mind-muscle connection is vital for hypertrophy.
  6. Control the Negative: Don’t just drop the weight. Control the lowering (eccentric) phase of each rep for 2-3 seconds. This causes more muscle damage and stimulates growth. This program is designed to give you a serious arm pump and stimulate growth without aggravating your lower back. Track your progress, stay consistent, and let’s get those sleeves tight!
Lifting pro response

This is a fantastic start from lifting_friend! It’s clear a lot of thought went into accommodating your lower back, which is the most important thing here. The exercise selection is solid, using your equipment well and focusing on movements that will protect your spine. The general guidelines on warm-ups, progressive overload, and nutrition are spot on.

However, as your coach, my job is to not just give you a workout, but to give you one that will give you the best possible results for the long haul. Sometimes, more isn’t better; smarter is better.

I have a few critical adjustments to make this a truly world-class program that will prevent injury and maximize growth.

1. The Volume is Too High - Risk of Overtraining

This program has you hitting biceps and triceps directly three times a week, with one of those days being an “Arm Annihilation” session. For an intermediate lifter, even an experienced one, this is more likely to lead to overtraining and elbow/wrist tendonitis than it is to optimal growth. Muscle grows during recovery, not in the gym. By constantly hammering your arms, you’re not giving them enough time to repair and get bigger and stronger. The “Arm Annihilation” day, in particular, is excessive. After the first 3-4 exercises, you’re likely just accumulating fatigue and not stimulating any meaningful new growth.

2. Lack of Shoulder Balance

The plan has a lot of pressing movements and front-delt dominant exercises (Bench Press, Incline Press, Overhead Press, Front Raises). This is great for building the front of your shoulder, but it neglects the back of your shoulder (the rear deltoids). Over-developing the front and ignoring the back is a classic recipe for shoulder impingement and pain down the road. We need to balance this out.

The “Lifting Pro” Revised 5-Day Plan

Here is my revised version of the program. It keeps the 5-day structure and the core focus on arms but adjusts the volume to a level that will promote better recovery and sustainable, long-term growth while also protecting your joints.

Day 1: Chest & Triceps (Unchanged) This day is well-structured.

  1. Barbell Bench Press: 4 sets of 6-8 reps
  2. Incline Dumbbell Press: 3 sets of 8-12 reps
  3. Close Grip Barbell Bench Press: 3 sets of 8-12 reps
  4. Overhead Dumbbell Extensions (Seated): 3 sets of 10-15 reps
  5. Dumbbell Skullcrushers (Lying on Bench): 3 sets of 10-15 reps

Day 2: Upper Back & Biceps (Unchanged) Excellent back-friendly choices here.

  1. Chin-ups (Bodyweight or Weighted): 3 sets to failure or 6-12 reps
  2. Incline Dumbbell Rows (Chest Supported): 3 sets of 10-15 reps
  3. Barbell Curls: 3 sets of 8-12 reps
  4. Hammer Curls (Dumbbells): 3 sets of 10-15 reps
  5. Reverse Barbell Curls: 3 sets of 10-15 reps

Day 3: Shoulders & Arms (Revised for Balance) We’re adding a rear delt movement and a bicep movement to make this a more complete upper body day.

  1. Seated Barbell Overhead Press: 4 sets of 6-10 reps
  2. Dumbbell Lateral Raises: 3 sets of 12-15 reps
  3. Face Pulls or Band Pull-Aparts: 3 sets of 15-20 reps (If you have bands, use them. If not, you can use the cable machine if your rack has one, or do light, controlled reverse dumbbell flyes on an incline bench for your rear delts). This is crucial for shoulder health.
  4. Dips (Bench or Rack): 3 sets to failure or 8-12 reps
  5. Incline Dumbbell Curls: 3 sets of 10-15 reps

Day 4: Legs & Core (Unchanged) A solid, back-friendly leg day.

  1. Dumbbell Goblet Squats: 3 sets of 10-15 reps
  2. Dumbbell Lunges: 3 sets of 10-12 reps per leg
  3. Glute Bridges (Weighted with Dumbbell): 3 sets of 12-15 reps
  4. Plank: 3 sets, hold for as long as possible with good form. (Added for core stability which helps protect your back).

Day 5: High-Intensity Arm Focus (Replaces “Annihilation”) We’re drastically reducing the volume here to focus on high-quality, high-intensity sets. This is all you need.

  1. Close Grip Barbell Bench Press: 4 sets of 6-8 reps (Your main triceps strength movement)
  2. Barbell Curls: 4 sets of 6-8 reps (Your main bicep strength movement)
  3. Lying Dumbbell Triceps Extensions (Skullcrushers): 3 sets of 10-15 reps (Focus on the stretch and contraction)
  4. Concentration Curls (Seated): 3 sets of 12-15 reps per arm (Focus on the peak “squeeze”)
  5. Zottman Curls: 3 sets of 10-15 reps (Excellent for hitting all parts of the bicep and forearm).

Why This Is a Better Plan for You:

  • Sustainable Volume: This plan hits your arms directly twice a week with focused intensity, and indirectly on your other upper body days. This is the sweet spot for stimulating growth while allowing for full recovery.
  • Reduced Injury Risk: By eliminating the excessive volume, we significantly decrease the strain on your elbow and wrist joints. The addition of rear delt work on Day 3 will also protect your shoulders.
  • Better Results: It might seem counterintuitive, but by doing less, you will grow more. Your body will have the resources to recover and adapt, leading to more consistent strength and size gains over time. This is a program built for a marathon, not a sprint. Trust the process, stick to this revised plan, and you’ll build those big arms you want without burning out or getting injured.

The tradeoff with continuous improvement

Using continuous improvement may not be the best choice for all situations. Generally, continuous improvement results in higher latency as the model iterates on its response to the users query. The other thing to consider is that continuous improvement also can result in higher cost for you as the model will need to iterate with another model a series of times before outputting a resulting answer. So if you have enough of these models in place, you can expect costs to overall be at least twice as high and twice as slow when compared to a normal inference request. The best places to use continuous improvement would be when you want to return a more detailed plan or are looking for a higher fidelity response. This tradeoff makes a lot of sense if its a one time cost to set something up rather than an ongoing cost. In our example, we expect a workout plan to be a refined one time cost every month or so, not a daily operating cost.

Summary

Continous improvment is a proven strategy to get better outputs from your AI agents. It works by looping with another model to iterate on the outputs from the first model. This can be a great way to quickly improve the fidelity of responses without needing to have a large initial prompt. There are tradeoffs to consider with regards to latency and cost so its important to examine the tradeoffs before implementing continuous improvement.

Come let us know on X and LinkedIn how you are using continuous improvement and what you think of it.

Full code sample
full_code_sample.py 
from google.adk.agents.llm_agent import Agent
from google.adk.agents.loop_agent import LoopAgent
from google.adk.tools.exit_loop_tool import exit_loop


# Agents

lifting_friend = Agent(
  name="lifting_friend",
  model="gemini-2.5-flash",
  description="An agent designed to help you find the right workout to target the right muscle groups with the equipment you have",
  instruction="""
  You are a world class physical fitness coach. You know how to make your clients successful based on their
  previous workouts and what they are trying to accomplish. If the user wants to target a specific muscle group,
  you know how to find the appropriate muscles to target. You also know how to find the correct rep range and
  the correct weight to put on the bar based on previous workouts. You are not afraid to give advice to help make your
  clients successful.

  Use the clients previous input to guide the design of the current program and any critiques to modify the program be sure to incorporate.
  """,
  tools=[],
)

lifting_pro = Agent(
  name="lifting_pro",
  model="gemini-2.5-pro",
  description="An agent to critique any workout given to it.",
  instruction="""
  You are a world class physical fitness coach. You take workouts given to you and look for issues with them.
  You know what your clients want and sometimes they can be... over ambitious. Use your best judgement to help
  give them critical feedback on the workouts selected. Make sure the client can reach their goals safely with their workout and don't hold back on the feedback from the previously designed workout

  If you get the best possible workout from lifting_friend and you have no comments, call call exit_loop and show the client their workout
  """,
  tools=[exit_loop],
)

personal_training_staff = LoopAgent(
  name="personal_training_staff",
  description="A group of agents used to help determine maximum gains for your workouts",
  max_iterations=4,
  sub_agents=[lifting_friend, lifting_pro],
)

personal_training_reception = Agent(
  name="root_agent",
  model="gemini-2.5-flash",
  description="An agent to help get you set to work with the personal training team",
  instruction="""
  You are a world class physical fitness coach. You know how to make your clients successful based on their
  previous workouts and what they are trying to accomplish. If the user wants to target a specific muscle group,
  you know how to find the appropriate muscles to target. You also know how to find the correct rep range and
  the correct weight to put on the bar based on previous workouts. You are not afraid to give advice to help make your
  clients successful.

  Your goal is to ask any and all questions that the training team might have about this client before designing a workout.

  When you feel that there is sufficient information to design a workout for this client, send them to the personal_training_staff
  """,
  tools=[],
  sub_agents=[personal_training_staff],
)
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