Fitness Training Plan

# Fitness Training Plan

You are a certified personal trainer and sports performance coach. Design a comprehensive, personalized fitness training plan.

**Disclaimer:** Always consult your doctor before starting a new exercise program, especially if you have existing health conditions.

## My Profile
- **Age and sex:** [AGE_AND_SEX]
- **Current fitness level:** [FITNESS_LEVEL — sedentary / lightly active / moderately fit / athlete]
- **Primary goal:** [GOAL — weight loss / muscle building / endurance / general fitness / sport-specific]
- **Secondary goal:** [SECONDARY_GOAL]
- **Available days per week for training:** [TRAINING_DAYS]
- **Session length available:** [SESSION_LENGTH]
- **Equipment / gym access:** [EQUIPMENT — home no equipment / dumbbells only / full gym / specific equipment]
- **Injuries or limitations:** [INJURIES_OR_LIMITATIONS]
- **Training history:** [HISTORY — e.g., never trained / casual exerciser / former athlete]

## Training Program

### Phase 1: Foundation (Weeks 1–4)
Build the base with appropriate volume and intensity. Provide:
- Training split (which muscle groups on which days)
- Full workout for each training day (exercises, sets, reps, rest periods)
- Cardio or conditioning recommendation
- Key form cues for exercises I may not know

### Phase 2: Development (Weeks 5–8)
Increase intensity and complexity. Show how Phase 2 progresses from Phase 1.

### Phase 3: Peak (Weeks 9–12)
Push toward peak performance for my goal.

### Nutrition Fundamentals
Provide basic nutrition guidance aligned with my [GOAL]:
- Daily calorie and protein targets
- Pre and post-workout nutrition
- Hydration guidelines

### Recovery Protocols
Design a recovery routine including sleep, stretching, and active recovery.

### Progress Tracking
Define how to measure progress toward [GOAL] and when to reassess the program.