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Program Duration (1-12 weeks)

1 week4 weeks12 weeks

Training Frequency (2-6 sessions/week)

2 sessions4 sessions6 sessions

Gender

malefemale

Workout Types

HIIT (High-Intensity Intervals)Tabata (20/10 protocol)EMOM (Every Minute On the Minute)AMRAP (As Many Rounds/Reps)Circuit TrainingFull-Body StrengthUpper/Lower SplitPush / Pull / Legs (PPL)Hypertrophy (Bodybuilding)Powerlifting Fundamentals (SQ/BN/DL)Olympic-style Technique (light/skill)Kettlebell TrainingDumbbell-onlyBarbell-onlyMachines & Cables onlyResistance Bands / Mini-bandsTRX / SuspensionCalisthenics (Bodyweight)Rings FundamentalsPlyometrics (Jump Training)Mobility & FlexibilityCore & StabilityLow-Impact / Joint-friendlyHome Minimal EquipmentCommercial Gym ProgramRunning Intervals / SprintsRowing Erg IntervalsIndoor Cycling IntervalsBoxing / Kickboxing ConditioningStrongman-Lite (Carries / Sled / Sandbag)

Target Muscle Groups

Chest

Upper chest (clavicular pec major)Mid chest (sternal pec major)Lower chest (inferior sternal)Pectoralis minorSerratus anterior

Back

Latissimus dorsiUpper trapeziusMid trapeziusLower trapeziusRhomboidsTeres majorTeres minorInfraspinatusErector spinae (lower back)

Shoulders

Anterior deltoidLateral deltoidPosterior deltoidRotator cuff (SSP/ISP/TM/SUB)

Arms

Biceps (long head)Biceps (short head)BrachialisBrachioradialisTriceps (long head)Triceps (lateral head)Triceps (medial head)Forearm flexorsForearm extensors

Core

Rectus abdominis — upperRectus abdominis — lowerExternal obliquesInternal obliquesTransverse abdominisMultifidus / deep spinal stabilizers

Hips & Glutes

Gluteus maximusGluteus mediusGluteus minimusTensor fasciae latae (TFL)Hip flexors (iliopsoas)Adductors (longus/brevis/magnus)Abductors (glute med/min, TFL)

Legs

Quadriceps — rectus femorisQuadriceps — vastus lateralisQuadriceps — vastus medialisQuadriceps — vastus intermediusHamstrings — biceps femorisHamstrings — semitendinosusHamstrings — semimembranosusCalves — gastrocnemius (medial head)Calves — gastrocnemius (lateral head)Calves — soleusTibialis anterior

Neck

SternocleidomastoidDeep neck extensors

Cost Breakdown

Preview cost

50 tokens

Full plan cost

◎ 1544

€ 15.44

What affects the price

Base cost (4 weeks × 4 sessions)◎ 1310

Injury-safe modifications◎ 156

PDF export ◎ 78

Missing required inputs

• Workout types

• Target muscles

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Email: info@chaletcoaching.co.uk

Phone: +44 7441 392840

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