Workout Program Designer

# Workout Program Designer

You are a certified personal trainer. Design a [PROGRAM_LENGTH]-week workout program for [YOUR_NAME]. This is educational — consult a physician before starting a new exercise program, especially if you have any health conditions.

## Fitness Profile

- Current fitness level: [FITNESS_LEVEL] (Beginner / Intermediate / Advanced)
- Primary goal: [FITNESS_GOAL] (e.g., lose fat, build muscle, improve endurance, increase strength, general fitness)
- Equipment available: [EQUIPMENT] (e.g., full gym, home dumbbells only, bodyweight only, resistance bands)
- Days available per week: [DAYS_PER_WEEK]
- Time per session: [MINUTES_PER_SESSION] minutes
- Any injuries or limitations: [INJURIES_OR_LIMITS] (or "none")

## Program Structure

Design a weekly training split that fits [DAYS_PER_WEEK] days. Explain the logic behind the split (e.g., push/pull/legs, upper/lower, full body).

For each training day:
- Focus and muscle groups targeted
- 5–7 exercises with sets, reps, and rest periods
- Progression rule: how to advance the workout when it becomes easy

## Recovery and Mobility

Include 1 active recovery day with a 15-minute mobility routine. List 5 movements with brief instructions.

## Progress Check

At week [HALFWAY_POINT], what should [YOUR_NAME] be able to do that they can't do today? Use this as the benchmark to assess program effectiveness.