INPUT: [GOAL]: Male beginner, 22 years old, wants to build muscle, never lifted before OUTPUT: Build Muscle Plan: Week 1: 3 days, 45 minutes. Goblet squat, dumbbell chest press, seated cable row. 3 sets of 10. Week 2: 3 days, 50 minutes. Barbell squat introduced, incline dumbbell press, lat pulldown. 3 sets of 12. Week 3: 4 days, 50 minutes. Barbell squat, barbell bench press, barbell row. 4 sets of 10. Week 4: 4 days, 55 minutes. All barbell lifts increased weight by 5 percent, 4 sets of 12. Rest Day: Wednesday and Sunday. Lose Weight Plan: Week 1: 3 days, 45 minutes. Treadmill 10 minutes, goblet squat, cable row. 3 rounds circuit. Week 2: 4 days, 45 minutes. Treadmill 12 minutes, leg press, chest press machine. 3 rounds. Week 3: 4 days, 50 minutes. Treadmill 15 minutes, barbell squat, lat pulldown. 4 rounds. Week 4: 5 days, 50 minutes. 20 minutes treadmill plus full resistance circuit 3 rounds. Rest Day: Wednesday and Sunday. Increase Strength Plan: Week 1: 3 days, 50 minutes. Goblet squat, Romanian deadlift with dumbbells, dumbbell bench. 5 sets of 5 heavy. Week 2: 3 days, 55 minutes. Barbell back squat, barbell deadlift introduced, barbell bench. 5 sets of 5. Week 3: 4 days, 55 minutes. All three barbell lifts plus barbell row added. 5 sets of 5. Week 4: 4 days, 60 minutes. All lifts increased weight 5 to 10 percent. 5 sets of 5. Rest Day: Tuesday and Friday. Improve Fitness Plan: Week 1: 3 days, 40 minutes. Rowing machine 5 minutes, leg press, chest press, lat pulldown circuit. Week 2: 3 days, 45 minutes. Rowing machine 8 minutes, squat, chest press, cable row circuit. Week 3: 4 days, 45 minutes. Bike 10 minutes, barbell squat, dumbbell press, cable row circuit. Week 4: 4 days, 50 minutes. Cardio 15 minutes plus full body circuit 3 rounds. Rest Day: Wednesday and Sunday. Body Recomposition Plan: Week 1: 3 days, 45 minutes. Leg press, chest press, cable row. 4 sets of 15, 60-second rest. Week 2: 4 days, 45 minutes. Squat, incline press, lat pulldown. 4 sets of 15, 45-second rest. Week 3: 4 days, 50 minutes. Barbell squat, barbell press, barbell row. 4 sets of 12. Week 4: 4 days, 50 minutes. Superset all exercises in pairs with 30-second rest between. Rest Day: Wednesday and Sunday.