Create Personalized Workout Plans

Create a workout plan [HEIGHT]: 6'4" [WEIGHT]:280LBS [BMI]:35 [GENDER]:Male [FITNESS GOAL]:Lose 20 lbs [AILMENTS]: High blood pressure [TIME FRAME]:12 Weeks [SESSION TIME]:45 mins ChatGPT said: ChatGPT Memory updated Here’s a 12-week workout plan tailored to your fitness goal, time frame, and health considerations: General Guidelines Warm-up: 5–10 minutes (low-intensity cardio and dynamic stretches). Cool-down: 5 minutes (static stretches to improve flexibility and reduce soreness). Monitor intensity using the Rate of Perceived Exertion (RPE) scale: aim for moderate effort (RPE 5–7) to stay safe with high blood pressure. Include rest or light activity days to recover. Weekly Workout Structure Days/Week: 5 days (2 rest or active recovery days) Duration: 45 minutes/session Monday: Cardio & Core Warm-up: 5 mins brisk walking. Workout: Interval walking/jogging: 3 mins brisk walk, 2 mins light jog × 5 rounds. Core circuit (repeat 2 rounds): Plank: 20–30 secs. Dead bug: 12 reps. Glute bridges: 12 reps. Cool-down: Stretch quads, hamstrings, and calves. Tuesday: Strength Training (Upper Body) Warm-up: Shoulder rolls, arm circles. Workout (2–3 sets, 12–15 reps): Push-ups (modify if needed). Seated dumbbell shoulder press. Dumbbell rows (lightweight). Bicep curls with light dumbbells. Triceps kickbacks. Cool-down: Stretch arms and shoulders. Wednesday: Active Recovery or Rest Options: Yoga, stretching, or a 20–30 min leisure walk. Thursday: Cardio & Core Warm-up: 5 mins light jogging or cycling. Workout: Low-impact HIIT: 30 secs fast pace (cycling, stair climbing), 1 min easy pace × 6 rounds. Core circuit (repeat 2 rounds): Side planks: 20 secs/side. Bird-dogs: 10 reps/side. Standing oblique crunches: 12 reps/side. Cool-down: Stretch sides and back. Friday: Strength Training (Lower Body) Warm-up: Bodyweight squats and lunges. Workout (2–3 sets, 12–15 reps): Bodyweight squats or goblet squats (lightweight). Step-ups on a sturdy surface (alternate legs). Deadlifts with dumbbells. Standing calf raises. Side lunges. Cool-down: Stretch quads, hamstrings, and calves. Saturday: Cardio Fun Choose a favorite activity: Swimming, dancing, cycling, or hiking (moderate pace, 30–45 mins). Sunday: Rest or Active Recovery Options: Stretching session or a gentle walk. Progression Plan Weeks 1–4: Build consistency; focus on moderate effort. Weeks 5–8: Increase intensity slightly (e.g., add 1–2 mins to cardio intervals or 5 lbs to weights). Weeks 9–12: Push towards higher RPE (7) while staying safe with modified exercises. Would you like detailed meal suggestions to complement this workout?