Prompt content
5 prompt-specific parameters. Select any colored field inline.
Please generate a Chinese fitness infographic with the theme: .
The infographic should be both professional and practical, suitable for ordinary adults as a training reference. Default subject is healthy adults without serious injuries; if not otherwise specified, the default training goal is , default training level is , default training setting is , and the default single‑session duration is .
Determine the output type automatically based on :
- If refers to a muscle group or body part (e.g., chest, back, biceps, abs, shoulders, legs, etc.), output a “muscle‑group training plan infographic”.
- If refers to an exercise or skill goal (e.g., pull‑up, push‑up, dip, squat, etc.), output an “exercise unlock / progressive training plan infographic”.
The whole graphic should use a clear, modern, professional, and easy‑to‑read Chinese infographic style, vertical layout, visually simple, with key points highlighted, suitable for social‑media sharing or training reference cards. Do not write long paragraphs; each module should be presented with concise short sentences, and numeric information should stand out.
The infographic must include the following sections:
[A. Title Area]
- Main title: directly write training plan / unlock plan
- Subtitle: automatically add applicable audience, goal, training setting, suggested duration Example: Suitable for beginners / Muscle‑gain oriented / Gym version / 45 minutes
[B. Training Goal Area] Explain briefly:
- What this session mainly targets
- Main goal ()
- Primary stimulation or capability improvement direction
[C. Warm‑up Area] Provide 2–4 warm‑up suggestions, listed concisely, e.g.:
- Dynamic activity
- Target‑muscle activation
- Light‑weight warm‑up set Each item may include a short note
[D. Main Training Area] Core section: list 4–6 main training exercises. Each exercise must include:
- Exercise name
- Training effect / target area
- Sets × reps (or time)
- RIR recommendation
- Rest time between sets
- Key points (1–2)
- Common mistake (one only)
Ensure the exercise order is reasonable:
- Compound moves first, isolation moves later
- Overall volume moderate
- Beginners should not be given extreme overload
- Main lifts usually RIR 1–3
- Isolation lifts may suggest RIR 0–2
- For abs or core moves, use “seconds / reps” format
- For skill moves, prioritize “prerequisite ability + transition move + target attempt”
[E. Progression / Unlock Logic Area] Generate automatically based on the theme:
- For muscle‑group training: write “how to progressively overload”, e.g., add weight after reaching rep max, ensure proper form first, etc.
- For exercise unlock: write “stage‑by‑stage progression path”, e.g., from hanging, scapular pull‑up, eccentric training, band‑assisted, to full movement
[F. Alternative Exercise Area] Provide 2–3 alternative exercises for situations such as:
- No equipment
- Home workout
- Current ability insufficient
- Certain moves cannot be performed
[G. Execution Reminder Area] Give 4–6 concise reminders, e.g.:
- Prioritize proper form over weight
- Do not train to failure every set
- Allow 48–72 hours between sessions for the same muscle group
- Pain is not normal exertion
- Reduce volume if sleep‑deprived
[H. Recovery Suggestion Area] Briefly state:
- Post‑workout recovery focus
- Protein / sleep / recovery interval recommendations
- One risk reminder (e.g., stop and assess if significant pain occurs)
[I. Visual Design Requirements]
- Single‑page Chinese infographic
- Vertical layout
- Modern, fresh, professional, strong fitness feel
- Use modular card layout
- Highlight key numbers (sets, reps, RIR, rest) prominently
- Can include simple icons of muscle groups, dumbbells, barbells, pull‑up bars, etc.
- Color palette should be premium, clean, and sporty
- Chinese text must be clear, accurate, and readable
- Avoid excessive decoration; emphasize practicality and executability
Output a “complete infographic content”, not just ordinary paragraph text.
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