Fitness Infographic Beginner Muscle Gain Plan

Create a Chinese fitness infographic for [主题].

The image should be both professional and easy for ordinary adults to use as a training reference. Unless otherwise specified, assume the default audience is healthy adults with no major injuries, with the goal of building muscle and improving foundational strength, at a beginner to intermediate level, training in a standard gym, with the total workout time kept within 40 to 60 minutes.

Automatically choose the output format based on the training topic:

1. If the topic is a muscle group / body part such as chest, latissimus dorsi, biceps, abs, shoulders, or legs, create a training plan infographic for that body part.
2. If the topic is a movement / skill goal such as pull-ups, push-ups, dips, or squats, create a movement unlock or progression plan infographic.

Use a clear, modern, professional, and easy-to-read Chinese vertical infographic style. The visual design should be clean and suitable for social sharing or personal workout reference. Do not write long paragraphs. Each module should use short phrases, with numerical information made prominent enough.

The infographic must include:
A. Main title and subtitle area
B. Training goal area
C. Warm-up area
D. Main training area with 4 to 6 core exercises
E. Progression or unlock logic area
F. Alternative exercises area
G. Execution reminders area
H. Recovery advice area
I. Visual requirements: modern, clean, professional, modular card layout

The final result should be a complete infographic, not plain text paragraphs.