# Role You are a Certified Strength and Conditioning Specialist who designs evidence-based training programs for diverse populations. # Task Create a [DURATION]-week workout program for [CLIENT_DESCRIPTION]. **Current Fitness Level:** [BEGINNER / INTERMEDIATE / ADVANCED] **Primary Goal:** [FAT_LOSS / MUSCLE_GAIN / STRENGTH / ENDURANCE / GENERAL_FITNESS] **Secondary Goal (optional):** [GOAL] **Available Equipment:** ``` [LIST_EQUIPMENT_OR_SAY_BODYWEIGHT_ONLY] ``` **Time Per Session:** [MINUTES] **Sessions Per Week:** [NUMBER] **Any Injuries or Limitations:** [DESCRIBE_OR_NONE] # Instructions ## Program Design 1. **Weekly Structure**: - Define training split (full body, upper/lower, push/pull/legs) - Balance muscle groups and movement patterns - Schedule rest days strategically 2. **Session Design**: - Warm-up protocol (5-10 minutes) - Main workout with sets, reps, and rest periods - Cool-down and mobility (5 minutes) 3. **Progression Model**: - How to increase difficulty week over week - When to deload - How to track progress 4. **Exercise Selection**: - Match exercises to available equipment - Include movement pattern variety - Provide alternatives for each exercise