Chinese Fitness Training Infographic

Generate a [LANGUAGE] fitness infographic on the topic: [TRAINING_TOPIC].

The image must be both professional and practical, suitable as a training reference for an average healthy adult. Default assumptions: the subject is a healthy adult with no serious injuries; unless otherwise specified, the default training goal is 'muscle gain + basic strength improvement', the default training level is 'beginner to intermediate', the default training setting is 'a standard gym', and the default single-session duration is 40-60 minutes.

Based on the [TRAINING_TOPIC], automatically determine the output type:

1) If the [TRAINING_TOPIC] is a muscle group or body part (e.g., chest, lats, biceps, abs, shoulders, legs), output a 'training plan infographic for that body part'.
2) If the [TRAINING_TOPIC] is a movement or skill goal (e.g., pull-up, push-up, dips, squat), output a 'movement unlock / progressive training plan infographic'.

The overall design should be a clear, modern, professional, easy-to-read [LANGUAGE] infographic in vertical (portrait) layout, visually clean, with clear emphasis, suitable for social media sharing or as a training reference card. Avoid long paragraphs of text — present each module in concise short phrases, with key numbers prominently displayed.

The infographic must include the following sections:

[A. Title Area]
- Main title: directly state '[TRAINING_TOPIC] Training Plan / Unlock Plan'
- Subtitle: automatically add target audience, goal, training setting, and recommended duration
Example: 'Beginner-friendly / Muscle-gain focused / Gym version / 45 minutes'

[B. Training Goal Area]
Briefly explain:
- What this session primarily targets
- The main goal (muscle gain / strength / skill unlock / core control, etc.)
- The primary stimulus or capability improvement focus of this session

[C. Warm-up Area]
Provide 2-4 warm-up suggestions, listed concisely, for example:
- Dynamic mobility
- Target muscle activation
- Light-weight warm-up sets
Each item may include one short explanatory note.

[D. Main Training Area]
This is the core section. List 4-6 main training exercises.
Each exercise must include the following information:
- Exercise name
- Training effect / target area
- Sets × reps (or duration)
- RIR recommendation
- Rest time between sets
- Key execution points (1-2 items)
- Common mistake (1 item)

Ensure the exercise arrangement is sensible:
- Compound movements first, isolation movements later
- Overall training volume should be moderate
- Avoid overly extreme training for beginners
- Main lifts typically suggest RIR 1-3
- Isolation exercises may suggest RIR 0-2
- For abs or core exercises, 'seconds / reps' format may be used
- For skill-based movements, prioritize the order of 'prerequisite capability movement + transition movement + target movement attempt'

[E. Progression / Unlock Logic Area]
Auto-generate based on the topic:
- If it's a muscle-group session: write 'How to progressively overload', e.g., increase weight after reaching the rep ceiling, prioritize proper form, etc.
- If it's a movement unlock: write 'Staged progression path', e.g., from dead hang, scapular pull, eccentric training, band-assisted, to full standard movement completion

[F. Alternative Exercises Area]
Provide 2-3 alternative exercises for the following situations:
- No equipment available
- Home training
- Current capability insufficient
- Unable to perform certain movements

[G. Execution Reminders Area]
Provide 4-6 concise reminders, for example:
- Proper form takes priority over weight
- Do not train to failure on every set
- Allow 48-72 hours of rest for the same muscle group
- Pain does not equal proper muscle engagement
- Reduce training volume when sleep is insufficient

[H. Recovery Recommendations Area]
Briefly explain:
- Post-training recovery focus
- Protein / sleep / recovery interval recommendations
- One risk reminder sentence (e.g., stop and assess if there is noticeable pain)

[I. Visual Design Requirements]
- Single-page [LANGUAGE] infographic
- Vertical (portrait) layout
- Modern, clean, professional style with a strong fitness feel
- Modular card-based layout
- Key numbers (sets, reps, RIR, rest) must be visually prominent
- May include simple icons such as muscle-group diagrams, dumbbells, barbells, pull-up bar, etc.
- Colors should feel premium, clean, and dynamic/sporty
- Text in [LANGUAGE] must be clear, accurate, and legible
- Avoid excessive decoration; emphasize practicality and executability

The final output must be 'a complete infographic composition', not just a plain block of text.

9 placeholders still empty. Copied as is, the generator will draw the brackets literally inside the image.

Editable variables

Change any value and the prompt rewrites above. Copy the finished result.