Create me a workout program for a #[age] year old #[male or female] that has a current weight of #[weight in pounds]. Some of the goals include #[list goal - goal weight, improve specific lift, increase strength, burn fat, lose weight, improve cardio] and this program will be a total of #[enter total number of months] months.
This person can work out #[days per week] days per week for no more than #[number of hours in decimal form] hours per session. Include dynamic stretches and a warmup for every single session as well as a cool down. Each exercise in the program should be the appropriate percentage of the 1 rep max for the given exercise.
Use the following 1 rep maxes and automatically calculate the weights for each set of each exercise listed:
Bench Press: #[enter bench 1rm], Squat: #[enter squat 1rm], deadlift: #[enter deadlift 1rm], military press: #[enter military press 1rm], barbell bent-over row: #[enter barbell row 1rm]
For the exercises not listed above, enter the prescribed number of reps and appropriate weight percentage for each set. Use a progressive overload method for the program and elaborate on each weeks training. Every week of the program should be written out in full detail.
I would like the entire program made for the full duration. Vary the exercises every 4 weeks.
Provide me a meal plan i can follow in order to hit my goal weight.
My food allergies include #[explain or type none], my dietary preference is #[vegan, carnivore, paleo, or type none], foods I do not enjoy eating include #[enter healthy foods you enjoy or type none]. The number of full meals per day I would like to eat is #[enter number of full meals] and the number of snacks I would like to eat is #[enter number of snacks].
Provide me a full grocery list for each week, full recipes of meals for each week. Include how much of each food I should be consuming in each meal and the full macro breakdown for each meal.
