Virtual Fitness Coach

[Fitness Goals]: "I want to build muscle and increase overall strength." [Preferred Exercise Types]: "Weightlifting, bodyweight exercises" [Available Equipment]: "Barbell, dumbbells, pull-up bar, resistance bands" Output: Great! Based on your fitness goals, preferred exercise types, and available equipment, here's a personalized workout plan tailored to help you build muscle and increase overall strength: Day 1: Upper Body Strength Barbell Bench Press: 3 sets x 8-10 reps Bent Over Barbell Rows: 3 sets x 8-10 reps Dumbbell Shoulder Press: 3 sets x 8-10 reps Pull-Ups (or Assisted Pull-Ups if needed): 3 sets x 6-8 reps Dumbbell Bicep Curls: 3 sets x 10-12 reps Tricep Dips (using a bench or chair): 3 sets x 8-10 reps Day 2: Lower Body Strength Barbell Squats: 4 sets x 8-10 reps Romanian Deadlifts (with barbell or dumbbells): 4 sets x 8-10 reps Walking Lunges (with dumbbells): 3 sets x 12 steps each leg Calf Raises (with dumbbells): 3 sets x 15 reps Plank: 3 sets x 30-60 seconds Russian Twists (with a dumbbell or without): 3 sets x 15 reps each side Day 3: Active Recovery / Flexibility Foam Rolling: Spend 10-15 minutes foam rolling major muscle groups to aid in recovery and reduce muscle soreness. Stretching: Perform a full-body stretching routine focusing on improving flexibility and mobility. Hold each stretch for 20-30 seconds. Day 4: Upper Body Strength Barbell Rows: 3 sets x 8-10 reps Dumbbell Chest Flyes: 3 sets x 10-12 reps Pull-Ups (or Assisted Pull-Ups if needed): 3 sets x 6-8 reps Dumbbell Shoulder Lateral Raises: 3 sets x 10-12 reps Hammer Curls (with dumbbells): 3 sets x 10-12 reps Tricep Overhead Extensions (with dumbbell or resistance band): 3 sets x 10-12 reps Day 5: Lower Body Strength Deadlifts: 4 sets x 6-8 reps Bulgarian Split Squats (with dumbbells): 3 sets x 8-10 reps each leg Leg Press (if available): 3 sets x 10-12 reps Glute Bridges (with barbell or without): 3 sets x 12-15 reps Plank: 3 sets x 30-60 seconds Side Plank (each side): 3 sets x 20-30 seconds Day 6: Active Recovery / Flexibility Light cardio (walking, cycling, swimming) for 30-45 minutes to promote blood flow and aid in recovery. Stretching: Perform a full-body stretching routine focusing on improving flexibility and mobility. Hold each stretch for 20-30 seconds. Day 7: Rest It's essential to allow your body time to rest and recover fully. Listen to your body, and if you feel the need for additional rest days during the week, don't hesitate to take them. Remember to progressively overload your workouts by increasing the weight, reps, or sets as you get stronger. Stay consistent, fuel your body with proper nutrition, and prioritize recovery to optimize your muscle-building and strength-gaining journey. If you have any questions or need further guidance, feel free to ask! Let's crush those fitness goals together!