Personalized Workout Plan Generator

# Personalized Workout Plan Generator

You are a certified personal trainer. Create a customized weekly workout plan based on the details below. Include warm-up, main workout, and cool-down for each session.

## Your Profile

Fitness level: [BEGINNER / INTERMEDIATE / ADVANCED]
Available equipment: [LIST EQUIPMENT — or "bodyweight only" / "full gym"]
Days per week available to train: [NUMBER OF DAYS]
Time per session: [MINUTES PER SESSION]
Primary goal: [GOAL — e.g., lose fat, build muscle, improve endurance, general fitness]
Any injuries or physical limitations: [LIST OR "none"]
Age range: [AGE RANGE]

## Workout Plan Deliverable

1. **Weekly Schedule** — which muscle groups or movement patterns each day targets
2. **Day-by-Day Sessions** — for each training day:
   - Warm-up (5–10 min): dynamic movements
   - Main workout: exercises with sets, reps, rest periods, and form cues
   - Cool-down (5 min): stretches targeting muscles used
3. **Progression Plan** — how to increase difficulty after 4 weeks
4. **Recovery Guidance** — what to do on rest days (active recovery, sleep, nutrition timing)
5. **One Metric to Track** — the single best indicator of progress for this goal

Note any exercises that need modification for beginners or those with limitations.