Fitness Infographic Training Plan

Please generate an English fitness infographic with the theme: 【xxx】.

The image should be professional and practical, suitable for everyday adults as a training reference. The default audience is healthy adults with no serious injuries; unless otherwise specified, the default training goal is “muscle gain + basic strength improvement,” the default training level is “beginner to intermediate,” the default training setting is “standard gym,” and the default single-session duration should be kept within 40–60 minutes.

Please determine the output type automatically based on the 【training theme】:

1) If the 【training theme】 is a muscle group or body part (for example: chest, latissimus dorsi, biceps, abs, shoulders, legs, etc.), output a “training plan infographic for that body part.”
2) If the 【training theme】 is an exercise or skill goal (for example: pull-up, push-up, dip, squat, etc.), output an “exercise unlock / progression training plan infographic.”

The entire image should use a clear, modern, professional, easy-to-read English infographic style, with a vertical layout, clean visuals, and strong emphasis on key information. It should be suitable for social media sharing or as a training reference card. Do not write long paragraphs; present each module in concise short phrases, and make numerical information visually prominent.

This infographic must include the following content:

【A. Title Area】
- Main title: directly write the 【training theme】 training plan / unlock plan
- Subtitle: automatically add the target audience, goal, training setting, and recommended duration
Example: suitable for beginners / muscle-gain focused / gym version / 45 minutes

【B. Training Goal Area】
Use concise language to explain:
- What this workout mainly targets
- What the main goal is (muscle gain / strength / skill unlock / core control, etc.)
- The key stimulus or ability improvement focus of this workout

【C. Warm-Up Area】
Provide 2–4 warm-up suggestions, listed concisely, such as:
- Dynamic mobility
- Target muscle activation
- Light-weight warm-up sets
Each item may include one brief explanation

【D. Main Workout Area】
This is the core section. Please list 4–6 main training exercises.
Each exercise must include the following information:
- Exercise name
- Training purpose / target area
- Sets × reps (or time)
- RIR recommendation
- Rest time between sets
- Key technique points (1–2 items)
- Common mistake (1 item is enough)

Please ensure the exercise order is reasonable:
- Compound movements first, isolation movements later
- Moderate total training volume
- Do not assign overly extreme training to beginners
- Main exercises usually recommend RIR 1–3
- Isolation exercises may recommend RIR 0–2
- If it is an abs or core workout, use a “seconds / reps” format
- If it is a skill-based exercise, prioritize “prerequisite ability drills + transition drills + target movement attempts”

【E. Progression / Unlock Logic Area】
Generate automatically based on the theme:
- If it is muscle-group training: write “how to apply progressive overload,” such as adding weight after reaching the top of the rep range, prioritizing proper form, etc.
- If it is an exercise unlock: write a “stage-by-stage progression path,” such as moving from dead hangs, scapular pull-ups, eccentric training, and band assistance to completing the standard movement

【F. Alternative Exercise Area】
Provide 2–3 alternative exercises for situations such as:
- No equipment available
- Home training
- Current ability is not sufficient
- Certain exercises cannot be performed

【G. Execution Reminder Area】
Provide 4–6 concise reminders, such as:
- Proper form comes before weight
- Do not train to failure on every set
- Allow 48–72 hours between sessions for the same muscle group
- Pain is not the same as proper muscle engagement
- Reduce training volume appropriately when sleep is insufficient

【H. Recovery Advice Area】
Briefly explain:
- Key recovery priorities after training
- Protein / sleep / recovery interval recommendations
- 1 risk reminder (for example, stop and assess if obvious pain occurs)

【I. Visual Design Requirements】
- Overall format: single-page English infographic
- Vertical layout
- Modern, clean, professional style with a strong fitness feel
- Use a modular card-based layout
- Key numbers (sets, reps, RIR, rest) should be prominent
- Simple icons may be added, such as muscle group diagrams, dumbbells, barbells, pull-up icons, etc.
- Keep the color palette refined, clean, and athletic
- English text must be clear, accurate, and easy to read
- Avoid excessive decoration; emphasize practicality and executability

The final output should be “one complete infographic content piece,” not just ordinary paragraph text.