Actual generated output · excerpt
4-Week Strength Building Program
Example client (fictional) · Day 1 of 3
Day 1 — Lower Body & Push Focus
| Exercise | Sets | Reps / Duration | Rest |
|---|---|---|---|
| Goblet Squat (knee-friendly depth) | 3 | 10-12 | 90-120 sec |
| Dumbbell Romanian Deadlift | 3 | 10-12 | 90-120 sec |
| Dumbbell Bench Press | 3 | 10-12 | 90 sec |
| Dumbbell Shoulder Press (seated or standing) | 3 | 8-10 | 90 sec |
| Dead Bug (pelvic floor safe) | 3 | 8-10 each side | 60 sec |
| Resistance Band Pull-Apart | 2 | 15-20 | 60 sec |
Program notes & adjustments
Week 1: Focus on form mastery. Use conservative weight selection (RPE 6-7 out of 10). Client should feel they could complete 2-3 more reps per set.
Monitor: If knee discomfort persists beyond normal training sensation, substitute step-ups with glute bridges or hip thrusts.
Coach to review all knee-loading exercises in first session and modify depth/range as needed.
A genuine AI draft generated with the FormFit prompt and model. Fictional inputs only. Not medical advice; review exercise selection, loading and suitability before sharing.