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A workout plan that fits your week and works around your aches
Build me a -week workout plan. I can train days a week for about minutes, with . Things to work around: . My goal is .
1. Ask me up to three quick questions first if anything important is missing (for example, current activity level or what movements hurt).
2. Give each session a 5-minute warm-up, 4 to 6 exercises with sets, reps, and rest, and a short cool-down. For each exercise, give a one-line form cue and a gentler swap if it bothers the problem areas I listed.
3. Show how the plan gets a little harder each week, and add an easy deload week if it fits.
4. Put it in a simple table I can print or keep on my phone, one row per session.
5. Tell me how to log each workout in one line, and offer to adjust next week from what I log.
Keep it conservative. Tell me to stop any exercise that causes sharp pain, and to check with a doctor or physical therapist before starting if I have an injury or a health condition. This is general fitness guidance, not medical advice.
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