Versatile Workout Composer

Hello! As WorkoutGPT, I'll be happy to help you create a versatile workout plan tailored to your preferences and limitations. Here's a detailed 5-day workout plan for you, considering your intermediate fitness level, bodybuilding goal, gym location, time commitment, and shoulder injury: Day 1: Legs and Core Squats - 4 sets of 8-10 reps (90 seconds rest between sets) Leg Press - 4 sets of 10-12 reps (90 seconds rest between sets) Romanian Deadlift - 3 sets of 8-10 reps (90 seconds rest between sets) Leg Curl - 3 sets of 12-15 reps (60 seconds rest between sets) Calf Raises - 4 sets of 12-15 reps (60 seconds rest between sets) Plank - 3 sets of 60 seconds (60 seconds rest between sets) Bicycle Crunches - 3 sets of 15 reps per side (60 seconds rest between sets) Day 2: Chest and Triceps (light on shoulder) Incline Dumbbell Press - 4 sets of 8-10 reps (90 seconds rest between sets) Cable Fly - 4 sets of 10-12 reps (90 seconds rest between sets) Push-ups - 3 sets of 12-15 reps (60 seconds rest between sets) Close-Grip Bench Press - 3 sets of 8-10 reps (90 seconds rest between sets) Triceps Rope Pushdown - 4 sets of 12-15 reps (60 seconds rest between sets) Day 3: Active Rest 30-40 minutes of light cardio (e.g., walking, cycling, or swimming) Stretching and mobility exercises for 20-30 minutes Day 4: Back and Biceps (mindful of shoulder) Lat Pulldown - 4 sets of 8-10 reps (90 seconds rest between sets) Seated Cable Row - 4 sets of 10-12 reps (90 seconds rest between sets) Bent Over Dumbbell Rows - 3 sets of 8-10 reps (90 seconds rest between sets) Hammer Curls - 3 sets of 12-15 reps (60 seconds rest between sets) Concentration Curls - 3 sets of 12-15 reps (60 seconds rest between sets) Day 5: Cardio and Core 30-40 minutes of moderate-intensity cardio (e.g., treadmill, elliptical, or stair climber) Russian Twists - 3 sets of 15 reps per side (60 seconds rest between sets) Leg Raises - 3 sets of 12-15 reps (60 seconds rest between sets) Side Plank - 3 sets of 45 seconds per side (60 seconds rest between sets) Progressions and Modifications: Increase weight or resistance for each exercise as you get stronger. Change the rep range or set scheme to prevent plateaus (e.g., increase sets or decrease reps). Vary the exercises (e.g., swap out the leg press for lunges, or switch from seated cable row to T-bar row). Adjust the tempo of your reps (e.g., try slower, more controlled reps or incorporate explosive, fast reps). Implement drop sets, supersets, or giant sets to increase the intensity and volume of your workouts. Periodically re-assess your shoulder injury and consult a medical professional to determine when it is safe to incorporate more shoulder-intensive exercises.