Workout Plan Generator — Home or Gym

Create a personalized weekly workout plan.

## My Profile
- **Goal**: [build muscle / lose fat / get stronger / general fitness / run a 5K / flexibility]
- **Experience**: [complete beginner / some experience / intermediate / advanced]
- **Equipment**: [full gym / home dumbbells / bodyweight only / resistance bands / barbell home gym]
- **Days available**: [number of training days per week]
- **Time per session**: [minutes]
- **Injuries/limitations**: [any areas to avoid or modify]
- **Age**: [for appropriate intensity guidance]

## Please Provide:

### Weekly Schedule
| Day | Focus | Duration |

### For Each Workout Day:
1. **Warm-up** (5-10 min) — specific movements
2. **Main exercises** — in order, with:
   - Exercise name
   - Sets × Reps (or time)
   - Rest period
   - RPE target (Rate of Perceived Exertion, 1-10)
   - Form cue (one key tip)
3. **Cool-down** (5 min) — stretches

### 4-Week Progression Plan
How to increase difficulty each week (add reps, weight, or reduce rest)

### Substitutions
For each exercise, provide one alternative (different equipment or modified difficulty)

⚠️ Disclaimer: Consult a healthcare provider before starting any new exercise program.