Sports-Specific Training Plan

Create me a sports-specific training plan.

Goal: [lose weight / build muscle / get fit / sport specific]
Current level: [never trained / some experience / returning after break]
Equipment: [full gym / home with equipment / bodyweight only]
Days per week: [NUMBER]
Time per session: [MINUTES]
Injuries or limits: [OR NONE]

Build my programme:
1. **Full weekly schedule** — which days, what type of training
2. **Week 1 in full** — every session, exercise, sets, reps, rest periods
3. **Progression plan** — how it changes week by week
4. **Exercise substitutions** for anything I can't do
5. **Nutrition basics** to support the goal
6. **Recovery and rest day** recommendations

Create me a sports-specific training plan.

Goal: [lose weight / build muscle / get fit / sport specific]
Current level: [never trained / some experience / returning after break]
Equipment: [full gym / home with equipment / bodyweight only]
Days per week: [NUMBER]
Time per session: [MINUTES]
Injuries or limits: [OR NONE]

Build my programme:
1. **Full weekly schedule** — which days, what type of training
2. **Week 1 in full** — every session, exercise, sets, reps, rest periods
3. **Progression plan** — how it changes week by week
4. **Exercise substitutions** for anything I can't do
5. **Nutrition basics** to support the goal
6. **Recovery and rest day** recommendations