### Input: give me a Beginner workout Routine 
# output: 
**Day 1: Push**
1. Overhead Dumbbell Press, 7 - 12 reps, 2 sets
2. Incline Dumbbell Press, 5 - 9 reps, 4 sets
3. Overhead Dumbbell Extensions, 9 - 13 reps, 4 sets
4. Barbell Bench Press, 6 - 11 reps, 4 sets
5. Tricep Pushdowns, 10 - 12 reps, 4 sets
6. Pec Deck, 9 - 14 reps, 3 sets
7. Dumbbell Lateral Raises, 10 - 13 reps, 2 sets

**Day 2: Pull**
1. Barbell Shrugs, 9 - 13 reps, 3 sets
2. Reverse Pec Deck, 9 - 11 reps, 2 sets
3. Face Pulls, 6 - 9 reps, 3 sets
4. Hammer Curls, 5 - 7 reps, 4 sets
5. Seated Cable Rows, 6 - 11 reps, 2 sets

**Day 3: Legs**
1. Leg Press, 8 - 10 reps, 3 sets
2. Standing Calf Raises, 8 - 12 reps, 3 sets
3. Leg Extensions, 8 - 12 reps, 3 sets
4. Hamstring Curls, 6 - 8 reps, 2 sets
5. Goblet Squats, 5 - 7 reps, 2 sets
6. Bodyweight Squats, 8 - 11 reps, 2 sets
7. Glute Bridges, 6 - 11 reps, 4 sets

**Day 4: Push**
1. Overhead Dumbbell Extensions, 8 - 12 reps, 3 sets
2. Tricep Pushdowns, 8 - 10 reps, 3 sets
3. Pec Deck, 10 - 15 reps, 3 sets
4. Barbell Bench Press, 6 - 8 reps, 3 sets
5. Incline Dumbbell Press, 9 - 14 reps, 4 sets
6. Overhead Dumbbell Press, 8 - 12 reps, 3 sets
7. Dumbbell Lateral Raises, 7 - 12 reps, 3 sets

**Day 5: Pull**
1. Pull-Ups, 8 - 11 reps, 4 sets
2. Single Arm Rows, 6 - 9 reps, 3 sets
3. Face Pulls, 10 - 13 reps, 4 sets
4. Barbell Shrugs, 5 - 7 reps, 4 sets
5. Dumbbell Curls, 9 - 13 reps, 3 sets
6. Hammer Curls, 6 - 11 reps, 3 sets
7. Reverse Pec Deck, 8 - 13 reps, 2 sets

**Day 6: Legs**
1. Leg Extensions, 5 - 10 reps, 3 sets
2. Goblet Squats, 9 - 13 reps, 2 sets
3. Hamstring Curls, 9 - 11 reps, 3 sets
4. Glute Bridges, 8 - 11 reps, 3 sets
5. Bodyweight Squats, 5 - 7 reps, 2 sets

**Day 7: Rest**


### input: give me an Intermediate workout Routine
#  output :
**Day 1: Push**
1. Tricep Pushdowns, 6 - 8 reps, 4 sets
2. Dumbbell Pullover, 8 - 12 reps, 4 sets
3. Dumbbell Bench Press, 7 - 11 reps, 2 sets
4. Dumbbell Lateral Raises, 7 - 10 reps, 4 sets
5. Cable Lateral Raises, 8 - 13 reps, 3 sets
6. Skull Crushers, 6 - 10 reps, 3 sets

**Day 2: Pull**
1. Cable Curls, 9 - 11 reps, 3 sets
2. Rear Delt Flyes, 8 - 11 reps, 4 sets
3. Bent Over Rows, 9 - 13 reps, 4 sets
4. Deadlifts, 10 - 14 reps, 3 sets
5. Reverse Curls, 9 - 13 reps, 3 sets
6. Pull-Ups, 9 - 13 reps, 4 sets
7. T-bar Rows, 7 - 12 reps, 2 sets

**Day 3: Legs**
1. Lunges, 8 - 10 reps, 3 sets
2. Romanian Deadlift, 7 - 10 reps, 2 sets
3. Leg Press, 5 - 9 reps, 3 sets
4. Sitting Calf Raises, 10 - 15 reps, 3 sets
5. Leg Extensions, 8 - 11 reps, 3 sets

**Day 4: Push**
1. Skull Crushers, 9 - 11 reps, 2 sets
2. Tricep Pushdowns, 8 - 11 reps, 4 sets
3. Dumbbell Pullover, 10 - 12 reps, 2 sets
4. Military Press, 7 - 11 reps, 2 sets
5. Cable Lateral Raises, 5 - 10 reps, 2 sets
6. Dumbbell Bench Press, 7 - 10 reps, 4 sets
7. Dumbbell Lateral Raises, 8 - 12 reps, 4 sets

**Day 5: Pull**
1. Rear Delt Flyes, 8 - 12 reps, 2 sets
2. Reverse Curls, 5 - 8 reps, 4 sets
3. Face Pulls, 9 - 11 reps, 2 sets
4. T-bar Rows, 7 - 11 reps, 3 sets
5. Bent Over Rows, 9 - 12 reps, 3 sets
6. Cable Curls, 8 - 10 reps, 3 sets
7. Preacher Curls, 6 - 8 reps, 2 sets

**Day 6: Legs**
1. Romanian Deadlift, 6 - 11 reps, 2 sets
2. Squats, 7 - 10 reps, 4 sets
3. Leg Press, 7 - 12 reps, 3 sets
4. Hamstring Curls, 9 - 12 reps, 4 sets
5. Sitting Calf Raises, 9 - 14 reps, 4 sets

**Day 7: Rest**


### give me an Advanced workout Routine 
# output: 
**Day 1: Push**
1. Incline Dumbbell Press, 10 - 15 reps, 4 sets
2. Tricep Pushdowns, 9 - 11 reps, 4 sets
3. Dumbbell Bench Press, 6 - 8 reps, 4 sets
4. Dumbbell Lateral Raises, 7 - 11 reps, 4 sets
5. Chest Flyes, 6 - 8 reps, 4 sets
6. Cable Lateral Raises, 8 - 13 reps, 4 sets
7. Military Press, 6 - 9 reps, 2 sets

**Day 2: Pull**
1. Cable Curls, 9 - 14 reps, 3 sets
2. Hammer Curls, 6 - 9 reps, 3 sets
3. Incline Curls, 10 - 12 reps, 3 sets
4. Bent Over Rows, 5 - 8 reps, 2 sets
5. Face Pulls, 5 - 7 reps, 3 sets
6. Deadlifts, 8 - 13 reps, 4 sets

**Day 3: Legs**
1. Sitting Calf RaisesSitting Hamstring Curls, 10 - 14 reps, 3 sets
2. Standing Calf Raises, 8 - 13 reps, 3 sets
3. Bulgarian Split Squats, 10 - 12 reps, 4 sets
4. Leg Extensions, 9 - 13 reps, 4 sets
5. Squats, 10 - 14 reps, 2 sets

**Day 4: Push**
1. Tricep Pushdowns, 8 - 13 reps, 3 sets
2. Cable Lateral Raises, 8 - 11 reps, 4 sets
3. Chest Flyes, 9 - 11 reps, 2 sets
4. Military Press, 7 - 11 reps, 4 sets
5. Dumbbell Bench Press, 8 - 13 reps, 4 sets

**Day 5: Pull**
1. Pull-Ups, 6 - 9 reps, 4 sets
2. Bent Over Rows, 5 - 10 reps, 3 sets
3. Face Pulls, 7 - 10 reps, 3 sets
4. Cable Curls, 5 - 8 reps, 2 sets
5. Single Arm Pulldowns, 9 - 14 reps, 2 sets
6. Incline Curls, 8 - 11 reps, 4 sets
7. Hammer Curls, 10 - 13 reps, 2 sets

**Day 6: Legs**
1. Hip Thrust, 5 - 8 reps, 3 sets
2. Bulgarian Split Squats, 5 - 8 reps, 4 sets
3. Leg Extensions, 7 - 10 reps, 3 sets
4. Squats, 9 - 12 reps, 4 sets
5. Standing Calf Raises, 9 - 12 reps, 2 sets
6. Sitting Calf RaisesSitting Hamstring Curls, 9 - 12 reps, 3 sets

**Day 7: Rest**

    
### Input: give me a Beginner workout Routine 
# output: 
**Day 1: Push**
1. Overhead Dumbbell Press, 5 - 8 reps, 3 sets
2. Overhead Dumbbell Extensions, 6 - 9 reps, 4 sets
3. Tricep Pushdowns, 5 - 10 reps, 3 sets
4. Incline Dumbbell Press, 10 - 13 reps, 2 sets
5. Pec Deck, 10 - 13 reps, 2 sets
6. Dumbbell Lateral Raises, 10 - 12 reps, 4 sets
7. Barbell Bench Press, 9 - 12 reps, 3 sets

**Day 2: Pull**
1. Pull-Ups, 8 - 13 reps, 2 sets
2. Single Arm Rows, 9 - 11 reps, 2 sets
3. Hammer Curls, 10 - 14 reps, 4 sets
4. Face Pulls, 8 - 13 reps, 2 sets
5. Seated Cable Rows, 6 - 9 reps, 4 sets
6. Dumbbell Curls, 6 - 11 reps, 3 sets

**Day 3: Legs**
1. Leg Press, 10 - 14 reps, 3 sets
2. Leg Extensions, 10 - 13 reps, 3 sets
3. Glute Bridges, 7 - 11 reps, 3 sets
4. Bodyweight Squats, 9 - 11 reps, 2 sets
5. Standing Calf Raises, 9 - 13 reps, 3 sets

**Day 4: Push**
1. Tricep Pushdowns, 9 - 11 reps, 4 sets
2. Dumbbell Lateral Raises, 10 - 14 reps, 3 sets
3. Overhead Dumbbell Press, 8 - 12 reps, 4 sets
4. Barbell Bench Press, 9 - 14 reps, 2 sets
5. Pec Deck, 5 - 8 reps, 3 sets
6. Incline Dumbbell Press, 8 - 13 reps, 4 sets
7. Overhead Dumbbell Extensions, 9 - 12 reps, 3 sets

**Day 5: Pull**
1. Dumbbell Curls, 9 - 12 reps, 3 sets
2. Face Pulls, 9 - 14 reps, 3 sets
3. Pull-Ups, 9 - 12 reps, 3 sets
4. Reverse Pec Deck, 7 - 9 reps, 2 sets
5. Single Arm Rows, 9 - 12 reps, 3 sets

**Day 6: Legs**
1. Hamstring Curls, 10 - 15 reps, 4 sets
2. Leg Extensions, 9 - 13 reps, 3 sets
3. Goblet Squats, 6 - 11 reps, 3 sets
4. Leg Press, 7 - 12 reps, 4 sets
5. Bodyweight Squats, 7 - 10 reps, 2 sets
6. Standing Calf Raises, 7 - 12 reps, 2 sets

**Day 7: Rest**


### input: give me an Intermediate workout Routine
#  output :
**Day 1: Push**
1. Incline Barbell Press, 9 - 14 reps, 4 sets
2. Tricep Pushdowns, 9 - 14 reps, 4 sets
3. Military Press, 6 - 9 reps, 2 sets
4. Skull Crushers, 7 - 9 reps, 3 sets
5. Dumbbell Lateral Raises, 9 - 13 reps, 4 sets

**Day 2: Pull**
1. Face Pulls, 10 - 13 reps, 2 sets
2. Rear Delt Flyes, 9 - 14 reps, 4 sets
3. T-bar Rows, 7 - 10 reps, 2 sets
4. Preacher Curls, 5 - 7 reps, 2 sets
5. Pull-Ups, 10 - 12 reps, 2 sets
6. Deadlifts, 10 - 13 reps, 2 sets
7. Bent Over Rows, 8 - 10 reps, 2 sets

**Day 3: Legs**
1. Leg Press, 6 - 9 reps, 3 sets
2. Lunges, 6 - 8 reps, 2 sets
3. Sitting Calf Raises, 7 - 12 reps, 2 sets
4. Hamstring Curls, 10 - 12 reps, 4 sets
5. Leg Extensions, 6 - 8 reps, 3 sets
6. Squats, 7 - 11 reps, 4 sets

**Day 4: Push**
1. Tricep Pushdowns, 5 - 8 reps, 2 sets
2. Incline Barbell Press, 8 - 10 reps, 3 sets
3. Cable Lateral Raises, 10 - 15 reps, 4 sets
4. Dumbbell Pullover, 7 - 11 reps, 2 sets
5. Dumbbell Lateral Raises, 5 - 8 reps, 2 sets
6. Military Press, 8 - 10 reps, 4 sets
7. Dumbbell Bench Press, 10 - 12 reps, 3 sets

**Day 5: Pull**
1. Cable Curls, 6 - 10 reps, 3 sets
2. Rear Delt Flyes, 10 - 13 reps, 2 sets
3. Deadlifts, 6 - 10 reps, 3 sets
4. Pull-Ups, 9 - 13 reps, 4 sets
5. Face Pulls, 6 - 9 reps, 4 sets
6. T-bar Rows, 5 - 8 reps, 2 sets
7. Preacher Curls, 10 - 14 reps, 3 sets

**Day 6: Legs**
1. Squats, 8 - 12 reps, 3 sets
2. Sitting Calf Raises, 7 - 9 reps, 3 sets
3. Leg Extensions, 5 - 8 reps, 4 sets
4. Lunges, 5 - 9 reps, 4 sets
5. Romanian Deadlift, 6 - 9 reps, 4 sets
6. Hamstring Curls, 7 - 10 reps, 3 sets

**Day 7: Rest**


### give me an Advanced workout Routine 
# output: 
**Day 1: Push**
1. Tricep Pushdowns, 9 - 13 reps, 2 sets
2. Chest Flyes, 9 - 14 reps, 4 sets
3. Military Press, 7 - 10 reps, 4 sets
4. Skull Crushers, 6 - 8 reps, 2 sets
5. Cable Lateral Raises, 5 - 7 reps, 2 sets
6. Incline Dumbbell Press, 9 - 11 reps, 3 sets

**Day 2: Pull**
1. Single Arm Pulldowns, 9 - 12 reps, 2 sets
2. Cable Curls, 6 - 10 reps, 3 sets
3. Pull-Ups, 9 - 13 reps, 2 sets
4. Incline Curls, 5 - 10 reps, 3 sets
5. Hammer Curls, 6 - 8 reps, 4 sets
6. Face Pulls, 8 - 11 reps, 3 sets

**Day 3: Legs**
1. Hip Thrust, 5 - 8 reps, 3 sets
2. Bulgarian Split Squats, 5 - 7 reps, 4 sets
3. Squats, 5 - 10 reps, 2 sets
4. Standing Calf Raises, 7 - 12 reps, 2 sets
5. Leg Extensions, 8 - 13 reps, 3 sets
6. Sitting Calf RaisesSitting Hamstring Curls, 10 - 12 reps, 2 sets

**Day 4: Push**
1. Cable Lateral Raises, 5 - 9 reps, 4 sets
2. Skull Crushers, 9 - 13 reps, 4 sets
3. Tricep Pushdowns, 7 - 10 reps, 4 sets
4. Dumbbell Lateral Raises, 10 - 14 reps, 4 sets
5. Dumbbell Bench Press, 8 - 11 reps, 2 sets
6. Chest Flyes, 9 - 14 reps, 3 sets

**Day 5: Pull**
1. Single Arm Pulldowns, 6 - 9 reps, 2 sets
2. Hammer Curls, 6 - 9 reps, 2 sets
3. Pull-Ups, 10 - 15 reps, 4 sets
4. Bent Over Rows, 8 - 10 reps, 3 sets
5. Incline Curls, 8 - 13 reps, 4 sets
6. Face Pulls, 10 - 14 reps, 4 sets

**Day 6: Legs**
1. Bulgarian Split Squats, 6 - 11 reps, 2 sets
2. Leg Extensions, 5 - 9 reps, 3 sets
3. Standing Calf Raises, 10 - 13 reps, 2 sets
4. Sitting Calf RaisesSitting Hamstring Curls, 6 - 9 reps, 3 sets
5. Squats, 8 - 13 reps, 4 sets
6. Hip Thrust, 5 - 8 reps, 3 sets

**Day 7: Rest**

    
### Input: give me a Beginner workout Routine 
# output: 
**Day 1: Push**
1. Tricep Pushdowns, 9 - 12 reps, 3 sets
2. Barbell Bench Press, 9 - 11 reps, 3 sets
3. Pec Deck, 6 - 8 reps, 4 sets
4. Overhead Dumbbell Extensions, 6 - 10 reps, 4 sets
5. Incline Dumbbell Press, 7 - 11 reps, 4 sets
6. Dumbbell Lateral Raises, 8 - 12 reps, 4 sets

**Day 2: Pull**
1. Pull-Ups, 7 - 12 reps, 2 sets
2. Reverse Pec Deck, 9 - 13 reps, 4 sets
3. Seated Cable Rows, 9 - 12 reps, 3 sets
4. Single Arm Rows, 5 - 9 reps, 3 sets
5. Hammer Curls, 8 - 13 reps, 2 sets
6. Dumbbell Curls, 6 - 9 reps, 4 sets

**Day 3: Legs**
1. Bodyweight Squats, 8 - 12 reps, 2 sets
2. Leg Extensions, 9 - 14 reps, 2 sets
3. Hamstring Curls, 8 - 12 reps, 2 sets
4. Goblet Squats, 5 - 9 reps, 3 sets
5. Leg Press, 9 - 14 reps, 4 sets
6. Glute Bridges, 9 - 12 reps, 3 sets
7. Standing Calf Raises, 9 - 13 reps, 3 sets

**Day 4: Push**
1. Pec Deck, 9 - 12 reps, 3 sets
2. Tricep Pushdowns, 6 - 10 reps, 4 sets
3. Overhead Dumbbell Press, 7 - 9 reps, 3 sets
4. Barbell Bench Press, 9 - 13 reps, 2 sets
5. Incline Dumbbell Press, 6 - 9 reps, 3 sets
6. Overhead Dumbbell Extensions, 8 - 10 reps, 4 sets

**Day 5: Pull**
1. Pull-Ups, 5 - 8 reps, 4 sets
2. Seated Cable Rows, 6 - 9 reps, 4 sets
3. Dumbbell Curls, 7 - 10 reps, 3 sets
4. Face Pulls, 7 - 9 reps, 4 sets
5. Reverse Pec Deck, 8 - 11 reps, 3 sets
6. Barbell Shrugs, 9 - 14 reps, 2 sets

**Day 6: Legs**
1. Glute Bridges, 6 - 11 reps, 3 sets
2. Goblet Squats, 7 - 11 reps, 3 sets
3. Hamstring Curls, 6 - 8 reps, 2 sets
4. Standing Calf Raises, 9 - 13 reps, 2 sets
5. Bodyweight Squats, 7 - 12 reps, 3 sets
6. Leg Extensions, 9 - 13 reps, 4 sets
7. Leg Press, 6 - 9 reps, 4 sets

**Day 7: Rest**


### input: give me an Intermediate workout Routine
#  output :
**Day 1: Push**
1. Dumbbell Pullover, 5 - 8 reps, 2 sets
2. Tricep Pushdowns, 9 - 13 reps, 2 sets
3. Skull Crushers, 9 - 12 reps, 3 sets
4. Incline Barbell Press, 9 - 14 reps, 4 sets
5. Dumbbell Lateral Raises, 8 - 11 reps, 3 sets
6. Cable Lateral Raises, 9 - 11 reps, 3 sets
7. Military Press, 6 - 10 reps, 3 sets

**Day 2: Pull**
1. Face Pulls, 6 - 9 reps, 4 sets
2. Rear Delt Flyes, 8 - 10 reps, 3 sets
3. Reverse Curls, 5 - 10 reps, 2 sets
4. Cable Curls, 10 - 12 reps, 4 sets
5. Deadlifts, 5 - 10 reps, 4 sets
6. Pull-Ups, 5 - 9 reps, 4 sets

**Day 3: Legs**
1. Hamstring Curls, 8 - 13 reps, 4 sets
2. Romanian Deadlift, 8 - 12 reps, 3 sets
3. Sitting Calf Raises, 7 - 12 reps, 3 sets
4. Squats, 10 - 12 reps, 2 sets
5. Lunges, 7 - 12 reps, 2 sets

**Day 4: Push**
1. Dumbbell Lateral Raises, 10 - 14 reps, 2 sets
2. Tricep Pushdowns, 5 - 8 reps, 2 sets
3. Military Press, 10 - 15 reps, 4 sets
4. Skull Crushers, 9 - 11 reps, 2 sets
5. Dumbbell Bench Press, 8 - 11 reps, 3 sets
6. Cable Lateral Raises, 5 - 8 reps, 4 sets
7. Dumbbell Pullover, 5 - 9 reps, 3 sets

**Day 5: Pull**
1. Preacher Curls, 9 - 14 reps, 4 sets
2. Bent Over Rows, 6 - 8 reps, 4 sets
3. Cable Curls, 10 - 14 reps, 3 sets
4. Face Pulls, 8 - 13 reps, 3 sets
5. Pull-Ups, 10 - 12 reps, 3 sets

**Day 6: Legs**
1. Hamstring Curls, 5 - 7 reps, 4 sets
2. Lunges, 7 - 9 reps, 2 sets
3. Romanian Deadlift, 5 - 8 reps, 3 sets
4. Sitting Calf Raises, 6 - 11 reps, 4 sets
5. Squats, 5 - 7 reps, 4 sets
6. Leg Extensions, 9 - 12 reps, 3 sets

**Day 7: Rest**


### give me an Advanced workout Routine 
# output: 
**Day 1: Push**
1. Incline Dumbbell Press, 6 - 9 reps, 4 sets
2. Chest Flyes, 8 - 12 reps, 2 sets
3. Skull Crushers, 6 - 9 reps, 3 sets
4. Tricep Pushdowns, 10 - 15 reps, 3 sets
5. Dumbbell Bench Press, 7 - 9 reps, 3 sets
6. Cable Lateral Raises, 5 - 8 reps, 3 sets

**Day 2: Pull**
1. Pull-Ups, 5 - 10 reps, 3 sets
2. Face Pulls, 5 - 10 reps, 4 sets
3. Single Arm Pulldowns, 9 - 12 reps, 4 sets
4. Cable Curls, 7 - 12 reps, 4 sets
5. Deadlifts, 6 - 9 reps, 4 sets
6. Incline Curls, 5 - 7 reps, 2 sets
7. Bent Over Rows, 10 - 13 reps, 3 sets

**Day 3: Legs**
1. Bulgarian Split Squats, 5 - 8 reps, 4 sets
2. Leg Extensions, 8 - 11 reps, 3 sets
3. Standing Calf Raises, 6 - 11 reps, 3 sets
4. Squats, 7 - 10 reps, 3 sets
5. Sitting Calf RaisesSitting Hamstring Curls, 7 - 9 reps, 2 sets

**Day 4: Push**
1. Dumbbell Bench Press, 8 - 13 reps, 2 sets
2. Chest Flyes, 6 - 9 reps, 4 sets
3. Incline Dumbbell Press, 5 - 9 reps, 3 sets
4. Cable Lateral Raises, 7 - 9 reps, 4 sets
5. Skull Crushers, 9 - 13 reps, 4 sets
6. Tricep Pushdowns, 5 - 7 reps, 4 sets
7. Military Press, 9 - 13 reps, 4 sets

**Day 5: Pull**
1. Face Pulls, 6 - 10 reps, 3 sets
2. Bent Over Rows, 6 - 10 reps, 4 sets
3. Pull-Ups, 7 - 9 reps, 4 sets
4. Cable Curls, 7 - 9 reps, 3 sets
5. Single Arm Pulldowns, 6 - 10 reps, 3 sets

**Day 6: Legs**
1. Sitting Calf RaisesSitting Hamstring Curls, 9 - 13 reps, 3 sets
2. Squats, 8 - 10 reps, 2 sets
3. Standing Calf Raises, 9 - 12 reps, 3 sets
4. Bulgarian Split Squats, 8 - 13 reps, 2 sets
5. Hip Thrust, 5 - 10 reps, 2 sets

**Day 7: Rest**

    
### Input: give me a Beginner workout Routine 
# output: 
**Day 1: Push**
1. Tricep Pushdowns, 5 - 8 reps, 3 sets
2. Incline Dumbbell Press, 6 - 11 reps, 3 sets
3. Overhead Dumbbell Press, 9 - 12 reps, 3 sets
4. Barbell Bench Press, 8 - 11 reps, 4 sets
5. Pec Deck, 8 - 10 reps, 4 sets
6. Overhead Dumbbell Extensions, 5 - 7 reps, 3 sets
7. Dumbbell Lateral Raises, 5 - 7 reps, 2 sets

**Day 2: Pull**
1. Hammer Curls, 10 - 15 reps, 2 sets
2. Face Pulls, 8 - 13 reps, 4 sets
3. Dumbbell Curls, 7 - 11 reps, 2 sets
4. Single Arm Rows, 8 - 13 reps, 3 sets
5. Pull-Ups, 8 - 13 reps, 2 sets

**Day 3: Legs**
1. Bodyweight Squats, 10 - 14 reps, 3 sets
2. Goblet Squats, 5 - 7 reps, 3 sets
3. Hamstring Curls, 5 - 9 reps, 3 sets
4. Glute Bridges, 10 - 13 reps, 3 sets
5. Leg Press, 6 - 9 reps, 4 sets
6. Leg Extensions, 7 - 12 reps, 4 sets
7. Standing Calf Raises, 6 - 10 reps, 2 sets

**Day 4: Push**
1. Pec Deck, 10 - 14 reps, 2 sets
2. Incline Dumbbell Press, 5 - 7 reps, 3 sets
3. Overhead Dumbbell Extensions, 6 - 8 reps, 3 sets
4. Tricep Pushdowns, 10 - 15 reps, 3 sets
5. Dumbbell Lateral Raises, 6 - 11 reps, 2 sets
6. Overhead Dumbbell Press, 8 - 13 reps, 2 sets
7. Barbell Bench Press, 5 - 7 reps, 2 sets

**Day 5: Pull**
1. Barbell Shrugs, 7 - 11 reps, 2 sets
2. Seated Cable Rows, 7 - 11 reps, 2 sets
3. Pull-Ups, 10 - 14 reps, 4 sets
4. Reverse Pec Deck, 9 - 13 reps, 2 sets
5. Dumbbell Curls, 10 - 14 reps, 4 sets
6. Single Arm Rows, 8 - 10 reps, 2 sets
7. Face Pulls, 7 - 12 reps, 3 sets

**Day 6: Legs**
1. Bodyweight Squats, 6 - 10 reps, 4 sets
2. Glute Bridges, 7 - 12 reps, 2 sets
3. Leg Press, 9 - 12 reps, 3 sets
4. Leg Extensions, 5 - 8 reps, 2 sets
5. Hamstring Curls, 6 - 8 reps, 2 sets
6. Standing Calf Raises, 9 - 14 reps, 4 sets

**Day 7: Rest**


### input: give me an Intermediate workout Routine
#  output :
**Day 1: Push**
1. Dumbbell Lateral Raises, 6 - 11 reps, 4 sets
2. Cable Lateral Raises, 8 - 10 reps, 2 sets
3. Dumbbell Bench Press, 9 - 14 reps, 4 sets
4. Dumbbell Pullover, 8 - 11 reps, 4 sets
5. Incline Barbell Press, 5 - 10 reps, 3 sets

**Day 2: Pull**
1. Deadlifts, 10 - 15 reps, 4 sets
2. Pull-Ups, 5 - 10 reps, 4 sets
3. T-bar Rows, 9 - 12 reps, 4 sets
4. Bent Over Rows, 8 - 11 reps, 3 sets
5. Preacher Curls, 10 - 12 reps, 2 sets

**Day 3: Legs**
1. Squats, 6 - 9 reps, 2 sets
2. Sitting Calf Raises, 6 - 8 reps, 2 sets
3. Leg Extensions, 9 - 12 reps, 2 sets
4. Lunges, 7 - 9 reps, 3 sets
5. Romanian Deadlift, 8 - 12 reps, 3 sets
6. Leg Press, 5 - 10 reps, 3 sets

**Day 4: Push**
1. Dumbbell Pullover, 7 - 12 reps, 3 sets
2. Military Press, 7 - 10 reps, 2 sets
3. Tricep Pushdowns, 7 - 11 reps, 3 sets
4. Skull Crushers, 7 - 10 reps, 2 sets
5. Cable Lateral Raises, 9 - 14 reps, 3 sets
6. Dumbbell Bench Press, 6 - 11 reps, 3 sets

**Day 5: Pull**
1. Cable Curls, 6 - 9 reps, 2 sets
2. Rear Delt Flyes, 5 - 7 reps, 2 sets
3. Preacher Curls, 6 - 8 reps, 2 sets
4. T-bar Rows, 8 - 13 reps, 4 sets
5. Reverse Curls, 9 - 14 reps, 4 sets

**Day 6: Legs**
1. Lunges, 5 - 10 reps, 3 sets
2. Leg Press, 5 - 8 reps, 3 sets
3. Squats, 6 - 11 reps, 3 sets
4. Hamstring Curls, 5 - 8 reps, 4 sets
5. Leg Extensions, 10 - 13 reps, 2 sets
6. Romanian Deadlift, 7 - 10 reps, 4 sets

**Day 7: Rest**


### give me an Advanced workout Routine 
# output: 
**Day 1: Push**
1. Incline Dumbbell Press, 9 - 14 reps, 4 sets
2. Skull Crushers, 9 - 11 reps, 2 sets
3. Chest Flyes, 6 - 11 reps, 4 sets
4. Cable Lateral Raises, 5 - 8 reps, 3 sets
5. Dumbbell Bench Press, 10 - 15 reps, 2 sets

**Day 2: Pull**
1. Face Pulls, 8 - 10 reps, 4 sets
2. Cable Curls, 6 - 10 reps, 4 sets
3. Pull-Ups, 9 - 13 reps, 3 sets
4. Bent Over Rows, 8 - 11 reps, 3 sets
5. Deadlifts, 6 - 9 reps, 4 sets

**Day 3: Legs**
1. Bulgarian Split Squats, 10 - 13 reps, 3 sets
2. Hip Thrust, 9 - 11 reps, 3 sets
3. Squats, 7 - 11 reps, 4 sets
4. Leg Extensions, 10 - 14 reps, 4 sets
5. Standing Calf Raises, 8 - 10 reps, 2 sets

**Day 4: Push**
1. Skull Crushers, 9 - 14 reps, 3 sets
2. Dumbbell Lateral Raises, 6 - 10 reps, 4 sets
3. Tricep Pushdowns, 5 - 8 reps, 2 sets
4. Incline Dumbbell Press, 10 - 13 reps, 3 sets
5. Chest Flyes, 9 - 11 reps, 4 sets
6. Dumbbell Bench Press, 7 - 11 reps, 4 sets
7. Cable Lateral Raises, 5 - 9 reps, 4 sets

**Day 5: Pull**
1. Face Pulls, 9 - 13 reps, 2 sets
2. Cable Curls, 9 - 13 reps, 2 sets
3. Hammer Curls, 8 - 11 reps, 3 sets
4. Incline Curls, 8 - 12 reps, 2 sets
5. Single Arm Pulldowns, 8 - 10 reps, 3 sets

**Day 6: Legs**
1. Standing Calf Raises, 9 - 14 reps, 4 sets
2. Hip Thrust, 10 - 13 reps, 3 sets
3. Squats, 10 - 14 reps, 3 sets
4. Leg Extensions, 6 - 10 reps, 4 sets
5. Bulgarian Split Squats, 9 - 11 reps, 2 sets

**Day 7: Rest**

    
### Input: give me a Beginner workout Routine 
# output: 
**Day 1: Push**
1. Barbell Bench Press, 10 - 13 reps, 2 sets
2. Overhead Dumbbell Extensions, 10 - 15 reps, 3 sets
3. Pec Deck, 8 - 13 reps, 4 sets
4. Overhead Dumbbell Press, 5 - 10 reps, 4 sets
5. Incline Dumbbell Press, 6 - 10 reps, 2 sets
6. Dumbbell Lateral Raises, 6 - 8 reps, 3 sets
7. Tricep Pushdowns, 7 - 10 reps, 3 sets

**Day 2: Pull**
1. Barbell Shrugs, 7 - 10 reps, 2 sets
2. Face Pulls, 9 - 11 reps, 2 sets
3. Seated Cable Rows, 5 - 7 reps, 3 sets
4. Reverse Pec Deck, 10 - 12 reps, 3 sets
5. Dumbbell Curls, 5 - 10 reps, 4 sets
6. Hammer Curls, 7 - 12 reps, 2 sets
7. Single Arm Rows, 10 - 12 reps, 2 sets

**Day 3: Legs**
1. Goblet Squats, 6 - 9 reps, 3 sets
2. Standing Calf Raises, 10 - 15 reps, 3 sets
3. Leg Extensions, 10 - 15 reps, 2 sets
4. Hamstring Curls, 8 - 11 reps, 2 sets
5. Leg Press, 5 - 8 reps, 2 sets

**Day 4: Push**
1. Overhead Dumbbell Extensions, 9 - 11 reps, 2 sets
2. Overhead Dumbbell Press, 6 - 10 reps, 2 sets
3. Incline Dumbbell Press, 6 - 9 reps, 2 sets
4. Barbell Bench Press, 9 - 13 reps, 3 sets
5. Dumbbell Lateral Raises, 5 - 9 reps, 4 sets

**Day 5: Pull**
1. Barbell Shrugs, 7 - 11 reps, 2 sets
2. Hammer Curls, 9 - 12 reps, 3 sets
3. Dumbbell Curls, 10 - 14 reps, 3 sets
4. Reverse Pec Deck, 6 - 11 reps, 3 sets
5. Seated Cable Rows, 7 - 10 reps, 4 sets
6. Single Arm Rows, 5 - 7 reps, 3 sets

**Day 6: Legs**
1. Standing Calf Raises, 8 - 11 reps, 3 sets
2. Glute Bridges, 5 - 9 reps, 3 sets
3. Hamstring Curls, 6 - 10 reps, 2 sets
4. Goblet Squats, 10 - 12 reps, 3 sets
5. Leg Extensions, 10 - 12 reps, 4 sets
6. Bodyweight Squats, 10 - 13 reps, 3 sets

**Day 7: Rest**


### input: give me an Intermediate workout Routine
#  output :
**Day 1: Push**
1. Tricep Pushdowns, 10 - 15 reps, 3 sets
2. Military Press, 10 - 12 reps, 4 sets
3. Incline Barbell Press, 9 - 12 reps, 2 sets
4. Dumbbell Lateral Raises, 6 - 8 reps, 3 sets
5. Dumbbell Pullover, 6 - 9 reps, 3 sets

**Day 2: Pull**
1. Reverse Curls, 10 - 14 reps, 2 sets
2. Bent Over Rows, 8 - 11 reps, 4 sets
3. Preacher Curls, 7 - 10 reps, 4 sets
4. Rear Delt Flyes, 6 - 10 reps, 4 sets
5. Face Pulls, 7 - 11 reps, 4 sets
6. T-bar Rows, 7 - 9 reps, 2 sets
7. Cable Curls, 9 - 13 reps, 3 sets

**Day 3: Legs**
1. Leg Press, 10 - 13 reps, 3 sets
2. Romanian Deadlift, 9 - 14 reps, 4 sets
3. Lunges, 5 - 10 reps, 2 sets
4. Hamstring Curls, 7 - 10 reps, 2 sets
5. Leg Extensions, 5 - 8 reps, 4 sets
6. Sitting Calf Raises, 10 - 14 reps, 4 sets

**Day 4: Push**
1. Dumbbell Bench Press, 6 - 11 reps, 4 sets
2. Cable Lateral Raises, 10 - 13 reps, 4 sets
3. Tricep Pushdowns, 7 - 9 reps, 2 sets
4. Military Press, 10 - 15 reps, 2 sets
5. Dumbbell Pullover, 8 - 13 reps, 2 sets
6. Dumbbell Lateral Raises, 7 - 9 reps, 2 sets
7. Incline Barbell Press, 7 - 10 reps, 3 sets

**Day 5: Pull**
1. T-bar Rows, 9 - 13 reps, 4 sets
2. Reverse Curls, 8 - 10 reps, 4 sets
3. Deadlifts, 6 - 10 reps, 3 sets
4. Rear Delt Flyes, 6 - 10 reps, 4 sets
5. Face Pulls, 10 - 12 reps, 3 sets
6. Cable Curls, 10 - 14 reps, 3 sets

**Day 6: Legs**
1. Hamstring Curls, 9 - 13 reps, 3 sets
2. Leg Press, 10 - 12 reps, 2 sets
3. Sitting Calf Raises, 7 - 11 reps, 4 sets
4. Romanian Deadlift, 10 - 14 reps, 2 sets
5. Lunges, 7 - 12 reps, 4 sets
6. Leg Extensions, 6 - 9 reps, 4 sets
7. Squats, 6 - 8 reps, 3 sets

**Day 7: Rest**


### give me an Advanced workout Routine 
# output: 
**Day 1: Push**
1. Military Press, 8 - 10 reps, 4 sets
2. Dumbbell Lateral Raises, 8 - 12 reps, 2 sets
3. Skull Crushers, 9 - 12 reps, 2 sets
4. Cable Lateral Raises, 8 - 13 reps, 3 sets
5. Dumbbell Bench Press, 9 - 12 reps, 2 sets
6. Chest Flyes, 5 - 7 reps, 2 sets

**Day 2: Pull**
1. Face Pulls, 10 - 13 reps, 3 sets
2. Bent Over Rows, 6 - 8 reps, 3 sets
3. Single Arm Pulldowns, 10 - 14 reps, 2 sets
4. Cable Curls, 5 - 9 reps, 4 sets
5. Pull-Ups, 5 - 7 reps, 4 sets
6. Deadlifts, 10 - 12 reps, 3 sets
7. Hammer Curls, 6 - 10 reps, 3 sets

**Day 3: Legs**
1. Squats, 6 - 10 reps, 4 sets
2. Standing Calf Raises, 5 - 7 reps, 2 sets
3. Sitting Calf RaisesSitting Hamstring Curls, 10 - 13 reps, 4 sets
4. Hip Thrust, 10 - 14 reps, 4 sets
5. Bulgarian Split Squats, 8 - 10 reps, 3 sets
6. Leg Extensions, 9 - 13 reps, 2 sets

**Day 4: Push**
1. Dumbbell Lateral Raises, 8 - 11 reps, 2 sets
2. Dumbbell Bench Press, 10 - 12 reps, 3 sets
3. Military Press, 9 - 11 reps, 4 sets
4. Incline Dumbbell Press, 10 - 14 reps, 4 sets
5. Cable Lateral Raises, 8 - 13 reps, 3 sets
6. Tricep Pushdowns, 8 - 13 reps, 4 sets

**Day 5: Pull**
1. Hammer Curls, 9 - 11 reps, 2 sets
2. Pull-Ups, 5 - 9 reps, 2 sets
3. Bent Over Rows, 9 - 12 reps, 2 sets
4. Single Arm Pulldowns, 8 - 12 reps, 3 sets
5. Cable Curls, 5 - 9 reps, 2 sets
6. Deadlifts, 9 - 14 reps, 2 sets

**Day 6: Legs**
1. Leg Extensions, 6 - 8 reps, 2 sets
2. Bulgarian Split Squats, 6 - 9 reps, 4 sets
3. Hip Thrust, 5 - 10 reps, 3 sets
4. Sitting Calf RaisesSitting Hamstring Curls, 7 - 9 reps, 3 sets
5. Squats, 10 - 13 reps, 3 sets

**Day 7: Rest**

    
### Input: give me a Beginner workout Routine 
# output: 
**Day 1: Push**
1. Overhead Dumbbell Extensions, 10 - 12 reps, 2 sets
2. Barbell Bench Press, 9 - 13 reps, 2 sets
3. Tricep Pushdowns, 5 - 8 reps, 3 sets
4. Pec Deck, 8 - 10 reps, 4 sets
5. Dumbbell Lateral Raises, 5 - 8 reps, 4 sets
6. Incline Dumbbell Press, 9 - 13 reps, 2 sets
7. Overhead Dumbbell Press, 10 - 13 reps, 3 sets

**Day 2: Pull**
1. Hammer Curls, 6 - 11 reps, 4 sets
2. Face Pulls, 8 - 11 reps, 3 sets
3. Reverse Pec Deck, 7 - 12 reps, 3 sets
4. Seated Cable Rows, 8 - 11 reps, 3 sets
5. Dumbbell Curls, 5 - 7 reps, 3 sets

**Day 3: Legs**
1. Standing Calf Raises, 7 - 10 reps, 3 sets
2. Goblet Squats, 7 - 11 reps, 2 sets
3. Bodyweight Squats, 10 - 15 reps, 3 sets
4. Leg Extensions, 8 - 11 reps, 4 sets
5. Leg Press, 9 - 12 reps, 2 sets
6. Hamstring Curls, 10 - 13 reps, 2 sets
7. Glute Bridges, 10 - 14 reps, 4 sets

**Day 4: Push**
1. Overhead Dumbbell Extensions, 9 - 11 reps, 4 sets
2. Incline Dumbbell Press, 7 - 10 reps, 2 sets
3. Overhead Dumbbell Press, 7 - 9 reps, 2 sets
4. Dumbbell Lateral Raises, 10 - 15 reps, 3 sets
5. Barbell Bench Press, 10 - 12 reps, 2 sets

**Day 5: Pull**
1. Face Pulls, 8 - 11 reps, 4 sets
2. Single Arm Rows, 6 - 10 reps, 2 sets
3. Seated Cable Rows, 6 - 8 reps, 4 sets
4. Dumbbell Curls, 10 - 13 reps, 2 sets
5. Pull-Ups, 5 - 10 reps, 4 sets
6. Reverse Pec Deck, 9 - 12 reps, 2 sets

**Day 6: Legs**
1. Glute Bridges, 5 - 9 reps, 2 sets
2. Leg Extensions, 5 - 9 reps, 2 sets
3. Bodyweight Squats, 9 - 13 reps, 4 sets
4. Goblet Squats, 6 - 8 reps, 3 sets
5. Hamstring Curls, 10 - 15 reps, 2 sets
6. Standing Calf Raises, 10 - 14 reps, 4 sets
7. Leg Press, 5 - 7 reps, 3 sets

**Day 7: Rest**


### input: give me an Intermediate workout Routine
#  output :
**Day 1: Push**
1. Tricep Pushdowns, 5 - 7 reps, 2 sets
2. Dumbbell Lateral Raises, 10 - 15 reps, 3 sets
3. Military Press, 9 - 13 reps, 3 sets
4. Skull Crushers, 9 - 11 reps, 2 sets
5. Dumbbell Pullover, 7 - 11 reps, 2 sets

**Day 2: Pull**
1. Pull-Ups, 8 - 12 reps, 2 sets
2. Deadlifts, 10 - 15 reps, 4 sets
3. Preacher Curls, 10 - 14 reps, 2 sets
4. Reverse Curls, 9 - 11 reps, 2 sets
5. Rear Delt Flyes, 5 - 7 reps, 3 sets
6. T-bar Rows, 10 - 12 reps, 4 sets
7. Bent Over Rows, 5 - 9 reps, 2 sets

**Day 3: Legs**
1. Leg Extensions, 10 - 12 reps, 2 sets
2. Sitting Calf Raises, 9 - 14 reps, 3 sets
3. Romanian Deadlift, 6 - 9 reps, 4 sets
4. Squats, 6 - 10 reps, 3 sets
5. Lunges, 10 - 15 reps, 4 sets
6. Leg Press, 6 - 10 reps, 2 sets
7. Hamstring Curls, 7 - 12 reps, 4 sets

**Day 4: Push**
1. Dumbbell Bench Press, 10 - 14 reps, 4 sets
2. Skull Crushers, 9 - 13 reps, 2 sets
3. Military Press, 7 - 9 reps, 2 sets
4. Incline Barbell Press, 9 - 11 reps, 4 sets
5. Dumbbell Lateral Raises, 8 - 12 reps, 3 sets
6. Tricep Pushdowns, 7 - 11 reps, 4 sets

**Day 5: Pull**
1. Face Pulls, 10 - 14 reps, 2 sets
2. Cable Curls, 8 - 13 reps, 4 sets
3. Deadlifts, 8 - 10 reps, 3 sets
4. Reverse Curls, 6 - 10 reps, 2 sets
5. Bent Over Rows, 7 - 11 reps, 4 sets
6. Preacher Curls, 5 - 10 reps, 2 sets
7. T-bar Rows, 9 - 14 reps, 3 sets

**Day 6: Legs**
1. Hamstring Curls, 5 - 7 reps, 2 sets
2. Leg Press, 9 - 12 reps, 2 sets
3. Romanian Deadlift, 5 - 7 reps, 4 sets
4. Leg Extensions, 6 - 9 reps, 4 sets
5. Squats, 7 - 10 reps, 2 sets
6. Sitting Calf Raises, 8 - 13 reps, 2 sets
7. Lunges, 7 - 12 reps, 2 sets

**Day 7: Rest**


### give me an Advanced workout Routine 
# output: 
**Day 1: Push**
1. Chest Flyes, 6 - 11 reps, 4 sets
2. Dumbbell Bench Press, 7 - 9 reps, 2 sets
3. Cable Lateral Raises, 7 - 12 reps, 3 sets
4. Incline Dumbbell Press, 7 - 10 reps, 2 sets
5. Tricep Pushdowns, 7 - 12 reps, 4 sets
6. Skull Crushers, 7 - 10 reps, 4 sets
7. Military Press, 9 - 13 reps, 4 sets

**Day 2: Pull**
1. Single Arm Pulldowns, 9 - 12 reps, 2 sets
2. Deadlifts, 7 - 11 reps, 4 sets
3. Bent Over Rows, 10 - 13 reps, 3 sets
4. Pull-Ups, 10 - 13 reps, 4 sets
5. Hammer Curls, 7 - 9 reps, 4 sets

**Day 3: Legs**
1. Hip Thrust, 8 - 10 reps, 4 sets
2. Sitting Calf RaisesSitting Hamstring Curls, 6 - 8 reps, 3 sets
3. Standing Calf Raises, 10 - 12 reps, 4 sets
4. Bulgarian Split Squats, 5 - 8 reps, 3 sets
5. Squats, 5 - 10 reps, 4 sets

**Day 4: Push**
1. Tricep Pushdowns, 6 - 10 reps, 2 sets
2. Military Press, 9 - 13 reps, 3 sets
3. Cable Lateral Raises, 6 - 8 reps, 3 sets
4. Skull Crushers, 7 - 9 reps, 4 sets
5. Incline Dumbbell Press, 8 - 13 reps, 4 sets
6. Dumbbell Lateral Raises, 7 - 12 reps, 4 sets
7. Chest Flyes, 5 - 10 reps, 4 sets

**Day 5: Pull**
1. Incline Curls, 5 - 7 reps, 4 sets
2. Cable Curls, 9 - 11 reps, 3 sets
3. Hammer Curls, 8 - 13 reps, 4 sets
4. Bent Over Rows, 8 - 12 reps, 3 sets
5. Face Pulls, 7 - 9 reps, 3 sets
6. Single Arm Pulldowns, 6 - 8 reps, 3 sets

**Day 6: Legs**
1. Bulgarian Split Squats, 9 - 12 reps, 2 sets
2. Sitting Calf RaisesSitting Hamstring Curls, 6 - 9 reps, 3 sets
3. Squats, 10 - 12 reps, 2 sets
4. Leg Extensions, 9 - 14 reps, 2 sets
5. Hip Thrust, 7 - 9 reps, 4 sets
6. Standing Calf Raises, 7 - 9 reps, 3 sets

**Day 7: Rest**

    
### Input: give me a Beginner workout Routine 
# output: 
**Day 1: Push**
1. Overhead Dumbbell Extensions, 7 - 9 reps, 2 sets
2. Overhead Dumbbell Press, 6 - 10 reps, 2 sets
3. Barbell Bench Press, 10 - 13 reps, 4 sets
4. Incline Dumbbell Press, 6 - 11 reps, 3 sets
5. Dumbbell Lateral Raises, 8 - 13 reps, 3 sets

**Day 2: Pull**
1. Hammer Curls, 5 - 8 reps, 2 sets
2. Reverse Pec Deck, 6 - 8 reps, 3 sets
3. Dumbbell Curls, 6 - 8 reps, 3 sets
4. Barbell Shrugs, 5 - 7 reps, 2 sets
5. Pull-Ups, 8 - 13 reps, 4 sets
6. Seated Cable Rows, 10 - 15 reps, 2 sets

**Day 3: Legs**
1. Goblet Squats, 10 - 12 reps, 3 sets
2. Glute Bridges, 10 - 15 reps, 3 sets
3. Bodyweight Squats, 8 - 11 reps, 3 sets
4. Leg Extensions, 5 - 8 reps, 3 sets
5. Leg Press, 8 - 13 reps, 3 sets

**Day 4: Push**
1. Tricep Pushdowns, 7 - 9 reps, 2 sets
2. Pec Deck, 10 - 14 reps, 3 sets
3. Incline Dumbbell Press, 5 - 8 reps, 2 sets
4. Barbell Bench Press, 5 - 8 reps, 4 sets
5. Overhead Dumbbell Extensions, 10 - 12 reps, 3 sets
6. Overhead Dumbbell Press, 5 - 10 reps, 4 sets

**Day 5: Pull**
1. Face Pulls, 10 - 14 reps, 4 sets
2. Reverse Pec Deck, 8 - 11 reps, 4 sets
3. Dumbbell Curls, 9 - 13 reps, 3 sets
4. Hammer Curls, 5 - 8 reps, 4 sets
5. Pull-Ups, 5 - 7 reps, 2 sets
6. Barbell Shrugs, 10 - 13 reps, 2 sets

**Day 6: Legs**
1. Goblet Squats, 5 - 8 reps, 4 sets
2. Standing Calf Raises, 6 - 9 reps, 3 sets
3. Leg Press, 5 - 9 reps, 4 sets
4. Bodyweight Squats, 5 - 10 reps, 3 sets
5. Leg Extensions, 7 - 10 reps, 3 sets
6. Glute Bridges, 10 - 14 reps, 2 sets
7. Hamstring Curls, 8 - 10 reps, 3 sets

**Day 7: Rest**


### input: give me an Intermediate workout Routine
#  output :
**Day 1: Push**
1. Dumbbell Pullover, 6 - 11 reps, 2 sets
2. Dumbbell Bench Press, 7 - 12 reps, 3 sets
3. Military Press, 6 - 10 reps, 3 sets
4. Tricep Pushdowns, 8 - 11 reps, 2 sets
5. Cable Lateral Raises, 9 - 11 reps, 4 sets
6. Skull Crushers, 7 - 10 reps, 3 sets
7. Dumbbell Lateral Raises, 7 - 10 reps, 3 sets

**Day 2: Pull**
1. Face Pulls, 9 - 12 reps, 2 sets
2. Deadlifts, 7 - 9 reps, 4 sets
3. Pull-Ups, 10 - 12 reps, 2 sets
4. Reverse Curls, 8 - 12 reps, 2 sets
5. Preacher Curls, 9 - 14 reps, 2 sets
6. T-bar Rows, 6 - 8 reps, 3 sets
7. Rear Delt Flyes, 8 - 13 reps, 4 sets

**Day 3: Legs**
1. Hamstring Curls, 5 - 9 reps, 3 sets
2. Squats, 8 - 13 reps, 2 sets
3. Sitting Calf Raises, 6 - 11 reps, 4 sets
4. Leg Press, 5 - 10 reps, 3 sets
5. Romanian Deadlift, 5 - 10 reps, 3 sets
6. Lunges, 6 - 8 reps, 4 sets
7. Leg Extensions, 9 - 12 reps, 2 sets

**Day 4: Push**
1. Dumbbell Lateral Raises, 9 - 12 reps, 3 sets
2. Skull Crushers, 9 - 11 reps, 4 sets
3. Tricep Pushdowns, 9 - 11 reps, 3 sets
4. Cable Lateral Raises, 9 - 11 reps, 2 sets
5. Incline Barbell Press, 10 - 14 reps, 2 sets
6. Dumbbell Pullover, 5 - 7 reps, 3 sets
7. Dumbbell Bench Press, 6 - 9 reps, 3 sets

**Day 5: Pull**
1. Bent Over Rows, 6 - 9 reps, 4 sets
2. Reverse Curls, 8 - 11 reps, 2 sets
3. Rear Delt Flyes, 8 - 10 reps, 2 sets
4. T-bar Rows, 8 - 11 reps, 2 sets
5. Face Pulls, 6 - 10 reps, 3 sets
6. Deadlifts, 6 - 8 reps, 3 sets

**Day 6: Legs**
1. Romanian Deadlift, 8 - 12 reps, 2 sets
2. Leg Extensions, 10 - 14 reps, 2 sets
3. Lunges, 9 - 12 reps, 3 sets
4. Sitting Calf Raises, 8 - 12 reps, 3 sets
5. Squats, 6 - 8 reps, 4 sets
6. Leg Press, 10 - 12 reps, 2 sets
7. Hamstring Curls, 5 - 9 reps, 4 sets

**Day 7: Rest**


### give me an Advanced workout Routine 
# output: 
**Day 1: Push**
1. Tricep Pushdowns, 6 - 9 reps, 4 sets
2. Dumbbell Lateral Raises, 7 - 9 reps, 3 sets
3. Skull Crushers, 7 - 11 reps, 2 sets
4. Cable Lateral Raises, 7 - 10 reps, 3 sets
5. Military Press, 9 - 11 reps, 2 sets
6. Chest Flyes, 9 - 14 reps, 4 sets

**Day 2: Pull**
1. Single Arm Pulldowns, 10 - 14 reps, 4 sets
2. Hammer Curls, 8 - 12 reps, 3 sets
3. Face Pulls, 8 - 10 reps, 3 sets
4. Deadlifts, 5 - 9 reps, 3 sets
5. Incline Curls, 9 - 11 reps, 3 sets
6. Bent Over Rows, 9 - 13 reps, 3 sets

**Day 3: Legs**
1. Sitting Calf RaisesSitting Hamstring Curls, 6 - 11 reps, 3 sets
2. Hip Thrust, 7 - 11 reps, 3 sets
3. Leg Extensions, 7 - 12 reps, 3 sets
4. Squats, 9 - 13 reps, 3 sets
5. Bulgarian Split Squats, 7 - 9 reps, 4 sets

**Day 4: Push**
1. Cable Lateral Raises, 10 - 13 reps, 4 sets
2. Dumbbell Bench Press, 5 - 9 reps, 3 sets
3. Tricep Pushdowns, 5 - 9 reps, 4 sets
4. Incline Dumbbell Press, 8 - 11 reps, 4 sets
5. Chest Flyes, 6 - 8 reps, 4 sets

**Day 5: Pull**
1. Pull-Ups, 8 - 10 reps, 2 sets
2. Deadlifts, 10 - 14 reps, 4 sets
3. Incline Curls, 8 - 13 reps, 3 sets
4. Cable Curls, 10 - 14 reps, 2 sets
5. Bent Over Rows, 6 - 8 reps, 2 sets
6. Face Pulls, 9 - 14 reps, 2 sets
7. Hammer Curls, 7 - 11 reps, 3 sets

**Day 6: Legs**
1. Squats, 9 - 13 reps, 4 sets
2. Standing Calf Raises, 10 - 15 reps, 2 sets
3. Sitting Calf RaisesSitting Hamstring Curls, 9 - 12 reps, 2 sets
4. Leg Extensions, 10 - 13 reps, 4 sets
5. Bulgarian Split Squats, 5 - 7 reps, 2 sets

**Day 7: Rest**

    
### Input: give me a Beginner workout Routine 
# output: 
**Day 1: Push**
1. Overhead Dumbbell Extensions, 6 - 8 reps, 4 sets
2. Incline Dumbbell Press, 8 - 11 reps, 3 sets
3. Barbell Bench Press, 5 - 9 reps, 4 sets
4. Overhead Dumbbell Press, 6 - 11 reps, 4 sets
5. Tricep Pushdowns, 7 - 9 reps, 4 sets

**Day 2: Pull**
1. Barbell Shrugs, 9 - 14 reps, 3 sets
2. Single Arm Rows, 10 - 14 reps, 2 sets
3. Hammer Curls, 9 - 12 reps, 3 sets
4. Face Pulls, 10 - 14 reps, 3 sets
5. Seated Cable Rows, 8 - 13 reps, 2 sets
6. Reverse Pec Deck, 7 - 9 reps, 3 sets
7. Dumbbell Curls, 7 - 11 reps, 2 sets

**Day 3: Legs**
1. Leg Extensions, 7 - 10 reps, 4 sets
2. Hamstring Curls, 9 - 13 reps, 3 sets
3. Glute Bridges, 9 - 14 reps, 4 sets
4. Leg Press, 5 - 7 reps, 2 sets
5. Goblet Squats, 9 - 11 reps, 3 sets
6. Standing Calf Raises, 10 - 13 reps, 4 sets

**Day 4: Push**
1. Overhead Dumbbell Press, 10 - 13 reps, 4 sets
2. Pec Deck, 7 - 10 reps, 3 sets
3. Tricep Pushdowns, 5 - 7 reps, 3 sets
4. Barbell Bench Press, 8 - 13 reps, 3 sets
5. Overhead Dumbbell Extensions, 9 - 13 reps, 4 sets
6. Dumbbell Lateral Raises, 10 - 15 reps, 2 sets
7. Incline Dumbbell Press, 5 - 9 reps, 3 sets

**Day 5: Pull**
1. Pull-Ups, 8 - 11 reps, 2 sets
2. Seated Cable Rows, 6 - 11 reps, 2 sets
3. Reverse Pec Deck, 8 - 12 reps, 2 sets
4. Single Arm Rows, 10 - 14 reps, 4 sets
5. Hammer Curls, 8 - 11 reps, 2 sets

**Day 6: Legs**
1. Glute Bridges, 7 - 11 reps, 2 sets
2. Leg Press, 8 - 11 reps, 2 sets
3. Hamstring Curls, 10 - 12 reps, 3 sets
4. Leg Extensions, 5 - 10 reps, 4 sets
5. Goblet Squats, 6 - 9 reps, 4 sets

**Day 7: Rest**


### input: give me an Intermediate workout Routine
#  output :
**Day 1: Push**
1. Military Press, 5 - 9 reps, 4 sets
2. Incline Barbell Press, 10 - 14 reps, 3 sets
3. Cable Lateral Raises, 9 - 11 reps, 3 sets
4. Dumbbell Bench Press, 9 - 11 reps, 4 sets
5. Skull Crushers, 6 - 10 reps, 4 sets

**Day 2: Pull**
1. Face Pulls, 10 - 12 reps, 3 sets
2. Cable Curls, 10 - 12 reps, 4 sets
3. Deadlifts, 10 - 12 reps, 2 sets
4. Bent Over Rows, 5 - 7 reps, 2 sets
5. T-bar Rows, 7 - 11 reps, 4 sets
6. Rear Delt Flyes, 9 - 13 reps, 3 sets

**Day 3: Legs**
1. Squats, 6 - 8 reps, 4 sets
2. Lunges, 5 - 10 reps, 4 sets
3. Sitting Calf Raises, 6 - 9 reps, 4 sets
4. Leg Extensions, 10 - 15 reps, 4 sets
5. Leg Press, 10 - 12 reps, 4 sets
6. Romanian Deadlift, 6 - 10 reps, 4 sets

**Day 4: Push**
1. Dumbbell Pullover, 10 - 13 reps, 4 sets
2. Military Press, 7 - 9 reps, 2 sets
3. Incline Barbell Press, 7 - 12 reps, 4 sets
4. Dumbbell Lateral Raises, 5 - 10 reps, 2 sets
5. Tricep Pushdowns, 7 - 11 reps, 2 sets

**Day 5: Pull**
1. T-bar Rows, 6 - 8 reps, 4 sets
2. Pull-Ups, 7 - 12 reps, 4 sets
3. Cable Curls, 5 - 7 reps, 4 sets
4. Preacher Curls, 9 - 14 reps, 4 sets
5. Bent Over Rows, 10 - 12 reps, 2 sets
6. Deadlifts, 7 - 9 reps, 4 sets
7. Face Pulls, 7 - 11 reps, 4 sets

**Day 6: Legs**
1. Hamstring Curls, 9 - 13 reps, 2 sets
2. Squats, 6 - 11 reps, 4 sets
3. Leg Extensions, 8 - 13 reps, 4 sets
4. Romanian Deadlift, 10 - 15 reps, 4 sets
5. Lunges, 8 - 12 reps, 4 sets

**Day 7: Rest**


### give me an Advanced workout Routine 
# output: 
**Day 1: Push**
1. Cable Lateral Raises, 8 - 11 reps, 4 sets
2. Skull Crushers, 10 - 13 reps, 4 sets
3. Military Press, 8 - 12 reps, 4 sets
4. Tricep Pushdowns, 10 - 12 reps, 4 sets
5. Dumbbell Bench Press, 5 - 9 reps, 3 sets

**Day 2: Pull**
1. Single Arm Pulldowns, 5 - 8 reps, 3 sets
2. Bent Over Rows, 10 - 12 reps, 4 sets
3. Face Pulls, 9 - 14 reps, 4 sets
4. Incline Curls, 8 - 13 reps, 2 sets
5. Deadlifts, 9 - 13 reps, 4 sets
6. Hammer Curls, 6 - 11 reps, 3 sets

**Day 3: Legs**
1. Sitting Calf RaisesSitting Hamstring Curls, 8 - 12 reps, 4 sets
2. Bulgarian Split Squats, 6 - 9 reps, 3 sets
3. Standing Calf Raises, 8 - 11 reps, 3 sets
4. Hip Thrust, 6 - 11 reps, 3 sets
5. Squats, 8 - 10 reps, 2 sets
6. Leg Extensions, 9 - 12 reps, 2 sets

**Day 4: Push**
1. Cable Lateral Raises, 6 - 10 reps, 3 sets
2. Chest Flyes, 5 - 9 reps, 3 sets
3. Tricep Pushdowns, 9 - 12 reps, 4 sets
4. Skull Crushers, 8 - 11 reps, 4 sets
5. Dumbbell Bench Press, 10 - 13 reps, 3 sets
6. Military Press, 5 - 10 reps, 3 sets

**Day 5: Pull**
1. Pull-Ups, 8 - 10 reps, 2 sets
2. Cable Curls, 9 - 12 reps, 2 sets
3. Hammer Curls, 6 - 8 reps, 4 sets
4. Single Arm Pulldowns, 9 - 14 reps, 4 sets
5. Incline Curls, 10 - 13 reps, 2 sets
6. Bent Over Rows, 8 - 10 reps, 3 sets
7. Deadlifts, 7 - 11 reps, 3 sets

**Day 6: Legs**
1. Sitting Calf RaisesSitting Hamstring Curls, 10 - 15 reps, 2 sets
2. Hip Thrust, 6 - 10 reps, 4 sets
3. Standing Calf Raises, 5 - 9 reps, 3 sets
4. Leg Extensions, 9 - 14 reps, 4 sets
5. Bulgarian Split Squats, 10 - 12 reps, 4 sets

**Day 7: Rest**

    
### Input: give me a Beginner workout Routine 
# output: 
**Day 1: Push**
1. Overhead Dumbbell Extensions, 6 - 8 reps, 3 sets
2. Pec Deck, 8 - 10 reps, 4 sets
3. Barbell Bench Press, 7 - 9 reps, 2 sets
4. Tricep Pushdowns, 10 - 12 reps, 2 sets
5. Dumbbell Lateral Raises, 8 - 13 reps, 3 sets
6. Incline Dumbbell Press, 6 - 11 reps, 2 sets
7. Overhead Dumbbell Press, 5 - 9 reps, 3 sets

**Day 2: Pull**
1. Reverse Pec Deck, 8 - 12 reps, 3 sets
2. Barbell Shrugs, 5 - 8 reps, 4 sets
3. Dumbbell Curls, 6 - 8 reps, 3 sets
4. Hammer Curls, 6 - 11 reps, 3 sets
5. Seated Cable Rows, 5 - 8 reps, 3 sets
6. Face Pulls, 6 - 11 reps, 3 sets

**Day 3: Legs**
1. Bodyweight Squats, 9 - 11 reps, 2 sets
2. Standing Calf Raises, 7 - 9 reps, 3 sets
3. Goblet Squats, 7 - 10 reps, 2 sets
4. Glute Bridges, 7 - 11 reps, 2 sets
5. Leg Extensions, 10 - 13 reps, 2 sets
6. Hamstring Curls, 6 - 11 reps, 4 sets
7. Leg Press, 9 - 14 reps, 2 sets

**Day 4: Push**
1. Pec Deck, 5 - 8 reps, 3 sets
2. Barbell Bench Press, 9 - 14 reps, 3 sets
3. Incline Dumbbell Press, 8 - 10 reps, 3 sets
4. Tricep Pushdowns, 5 - 7 reps, 2 sets
5. Overhead Dumbbell Press, 10 - 12 reps, 4 sets
6. Dumbbell Lateral Raises, 10 - 13 reps, 4 sets
7. Overhead Dumbbell Extensions, 10 - 14 reps, 2 sets

**Day 5: Pull**
1. Face Pulls, 7 - 9 reps, 2 sets
2. Reverse Pec Deck, 8 - 12 reps, 3 sets
3. Single Arm Rows, 9 - 11 reps, 4 sets
4. Barbell Shrugs, 5 - 9 reps, 4 sets
5. Hammer Curls, 8 - 12 reps, 4 sets
6. Dumbbell Curls, 7 - 11 reps, 3 sets
7. Pull-Ups, 7 - 10 reps, 3 sets

**Day 6: Legs**
1. Leg Extensions, 7 - 11 reps, 2 sets
2. Bodyweight Squats, 5 - 10 reps, 4 sets
3. Goblet Squats, 7 - 9 reps, 3 sets
4. Glute Bridges, 9 - 14 reps, 2 sets
5. Standing Calf Raises, 8 - 12 reps, 3 sets

**Day 7: Rest**


### input: give me an Intermediate workout Routine
#  output :
**Day 1: Push**
1. Cable Lateral Raises, 7 - 9 reps, 3 sets
2. Dumbbell Bench Press, 6 - 9 reps, 3 sets
3. Military Press, 7 - 11 reps, 3 sets
4. Dumbbell Lateral Raises, 9 - 11 reps, 3 sets
5. Skull Crushers, 6 - 8 reps, 4 sets
6. Tricep Pushdowns, 7 - 9 reps, 4 sets
7. Incline Barbell Press, 8 - 12 reps, 3 sets

**Day 2: Pull**
1. Reverse Curls, 10 - 13 reps, 3 sets
2. Bent Over Rows, 9 - 12 reps, 3 sets
3. T-bar Rows, 7 - 11 reps, 2 sets
4. Pull-Ups, 7 - 10 reps, 4 sets
5. Preacher Curls, 7 - 9 reps, 3 sets

**Day 3: Legs**
1. Squats, 7 - 11 reps, 2 sets
2. Romanian Deadlift, 7 - 9 reps, 3 sets
3. Sitting Calf Raises, 9 - 11 reps, 4 sets
4. Lunges, 6 - 8 reps, 2 sets
5. Hamstring Curls, 6 - 11 reps, 2 sets
6. Leg Extensions, 6 - 11 reps, 2 sets

**Day 4: Push**
1. Skull Crushers, 9 - 12 reps, 4 sets
2. Tricep Pushdowns, 10 - 13 reps, 4 sets
3. Incline Barbell Press, 5 - 8 reps, 4 sets
4. Military Press, 10 - 12 reps, 3 sets
5. Dumbbell Lateral Raises, 8 - 13 reps, 4 sets

**Day 5: Pull**
1. Preacher Curls, 9 - 11 reps, 3 sets
2. Reverse Curls, 9 - 11 reps, 4 sets
3. Rear Delt Flyes, 5 - 8 reps, 3 sets
4. Pull-Ups, 7 - 12 reps, 4 sets
5. Bent Over Rows, 9 - 14 reps, 3 sets
6. Face Pulls, 5 - 8 reps, 3 sets
7. Deadlifts, 5 - 8 reps, 3 sets

**Day 6: Legs**
1. Leg Extensions, 10 - 15 reps, 4 sets
2. Sitting Calf Raises, 9 - 11 reps, 4 sets
3. Leg Press, 8 - 13 reps, 4 sets
4. Romanian Deadlift, 7 - 11 reps, 4 sets
5. Hamstring Curls, 10 - 15 reps, 4 sets

**Day 7: Rest**


### give me an Advanced workout Routine 
# output: 
**Day 1: Push**
1. Cable Lateral Raises, 6 - 8 reps, 4 sets
2. Dumbbell Bench Press, 6 - 8 reps, 3 sets
3. Chest Flyes, 7 - 12 reps, 4 sets
4. Dumbbell Lateral Raises, 9 - 14 reps, 2 sets
5. Skull Crushers, 8 - 13 reps, 2 sets
6. Tricep Pushdowns, 9 - 13 reps, 2 sets

**Day 2: Pull**
1. Incline Curls, 10 - 14 reps, 3 sets
2. Pull-Ups, 5 - 9 reps, 3 sets
3. Single Arm Pulldowns, 8 - 12 reps, 4 sets
4. Deadlifts, 7 - 11 reps, 2 sets
5. Cable Curls, 5 - 8 reps, 2 sets
6. Hammer Curls, 10 - 14 reps, 2 sets

**Day 3: Legs**
1. Bulgarian Split Squats, 8 - 13 reps, 3 sets
2. Standing Calf Raises, 6 - 9 reps, 2 sets
3. Squats, 7 - 12 reps, 3 sets
4. Hip Thrust, 10 - 13 reps, 4 sets
5. Leg Extensions, 7 - 10 reps, 2 sets
6. Sitting Calf RaisesSitting Hamstring Curls, 6 - 9 reps, 4 sets

**Day 4: Push**
1. Skull Crushers, 9 - 14 reps, 4 sets
2. Incline Dumbbell Press, 5 - 8 reps, 3 sets
3. Tricep Pushdowns, 7 - 9 reps, 3 sets
4. Chest Flyes, 5 - 10 reps, 2 sets
5. Cable Lateral Raises, 7 - 9 reps, 2 sets
6. Dumbbell Bench Press, 9 - 13 reps, 3 sets

**Day 5: Pull**
1. Bent Over Rows, 6 - 10 reps, 3 sets
2. Single Arm Pulldowns, 5 - 7 reps, 3 sets
3. Deadlifts, 7 - 9 reps, 3 sets
4. Face Pulls, 8 - 12 reps, 2 sets
5. Hammer Curls, 9 - 13 reps, 3 sets

**Day 6: Legs**
1. Sitting Calf RaisesSitting Hamstring Curls, 10 - 15 reps, 4 sets
2. Squats, 7 - 11 reps, 4 sets
3. Bulgarian Split Squats, 6 - 11 reps, 4 sets
4. Hip Thrust, 8 - 11 reps, 4 sets
5. Standing Calf Raises, 8 - 12 reps, 4 sets

**Day 7: Rest**

    
### Input: give me a Beginner workout Routine 
# output: 
**Day 1: Push**
1. Pec Deck, 9 - 12 reps, 3 sets
2. Overhead Dumbbell Press, 6 - 8 reps, 4 sets
3. Dumbbell Lateral Raises, 7 - 10 reps, 4 sets
4. Incline Dumbbell Press, 6 - 8 reps, 2 sets
5. Barbell Bench Press, 9 - 12 reps, 4 sets

**Day 2: Pull**
1. Dumbbell Curls, 8 - 12 reps, 3 sets
2. Reverse Pec Deck, 8 - 11 reps, 4 sets
3. Pull-Ups, 9 - 13 reps, 4 sets
4. Hammer Curls, 10 - 15 reps, 4 sets
5. Seated Cable Rows, 6 - 11 reps, 3 sets
6. Face Pulls, 8 - 10 reps, 4 sets

**Day 3: Legs**
1. Leg Press, 10 - 14 reps, 3 sets
2. Goblet Squats, 9 - 12 reps, 3 sets
3. Hamstring Curls, 9 - 11 reps, 4 sets
4. Bodyweight Squats, 5 - 8 reps, 2 sets
5. Glute Bridges, 6 - 11 reps, 3 sets
6. Standing Calf Raises, 5 - 10 reps, 4 sets
7. Leg Extensions, 8 - 13 reps, 3 sets

**Day 4: Push**
1. Incline Dumbbell Press, 8 - 12 reps, 4 sets
2. Overhead Dumbbell Press, 5 - 7 reps, 4 sets
3. Pec Deck, 10 - 13 reps, 2 sets
4. Barbell Bench Press, 5 - 9 reps, 2 sets
5. Overhead Dumbbell Extensions, 10 - 12 reps, 4 sets
6. Dumbbell Lateral Raises, 9 - 12 reps, 4 sets

**Day 5: Pull**
1. Hammer Curls, 5 - 9 reps, 3 sets
2. Reverse Pec Deck, 5 - 9 reps, 3 sets
3. Face Pulls, 9 - 12 reps, 2 sets
4. Seated Cable Rows, 7 - 12 reps, 2 sets
5. Barbell Shrugs, 5 - 8 reps, 4 sets
6. Single Arm Rows, 9 - 11 reps, 2 sets

**Day 6: Legs**
1. Hamstring Curls, 8 - 11 reps, 3 sets
2. Bodyweight Squats, 6 - 8 reps, 2 sets
3. Goblet Squats, 5 - 8 reps, 2 sets
4. Glute Bridges, 5 - 8 reps, 4 sets
5. Leg Extensions, 5 - 9 reps, 4 sets

**Day 7: Rest**


### input: give me an Intermediate workout Routine
#  output :
**Day 1: Push**
1. Tricep Pushdowns, 7 - 11 reps, 2 sets
2. Skull Crushers, 8 - 12 reps, 3 sets
3. Dumbbell Pullover, 8 - 11 reps, 3 sets
4. Military Press, 10 - 14 reps, 4 sets
5. Incline Barbell Press, 7 - 10 reps, 4 sets
6. Dumbbell Bench Press, 10 - 15 reps, 2 sets
7. Cable Lateral Raises, 7 - 9 reps, 2 sets

**Day 2: Pull**
1. Rear Delt Flyes, 6 - 11 reps, 4 sets
2. Pull-Ups, 10 - 13 reps, 3 sets
3. Face Pulls, 6 - 8 reps, 4 sets
4. Deadlifts, 5 - 9 reps, 2 sets
5. T-bar Rows, 9 - 14 reps, 4 sets

**Day 3: Legs**
1. Leg Press, 7 - 9 reps, 2 sets
2. Leg Extensions, 5 - 7 reps, 3 sets
3. Squats, 8 - 12 reps, 2 sets
4. Sitting Calf Raises, 8 - 11 reps, 4 sets
5. Lunges, 7 - 11 reps, 2 sets
6. Romanian Deadlift, 10 - 12 reps, 4 sets
7. Hamstring Curls, 5 - 8 reps, 4 sets

**Day 4: Push**
1. Cable Lateral Raises, 8 - 13 reps, 3 sets
2. Dumbbell Bench Press, 10 - 14 reps, 3 sets
3. Dumbbell Pullover, 6 - 8 reps, 4 sets
4. Dumbbell Lateral Raises, 7 - 11 reps, 3 sets
5. Tricep Pushdowns, 6 - 9 reps, 4 sets
6. Military Press, 7 - 11 reps, 3 sets

**Day 5: Pull**
1. T-bar Rows, 6 - 8 reps, 2 sets
2. Pull-Ups, 7 - 12 reps, 4 sets
3. Preacher Curls, 6 - 10 reps, 2 sets
4. Rear Delt Flyes, 9 - 11 reps, 2 sets
5. Reverse Curls, 8 - 12 reps, 4 sets
6. Deadlifts, 7 - 11 reps, 2 sets

**Day 6: Legs**
1. Lunges, 9 - 11 reps, 3 sets
2. Squats, 5 - 10 reps, 2 sets
3. Leg Press, 5 - 7 reps, 3 sets
4. Leg Extensions, 8 - 12 reps, 3 sets
5. Sitting Calf Raises, 6 - 9 reps, 4 sets
6. Romanian Deadlift, 7 - 12 reps, 3 sets
7. Hamstring Curls, 8 - 10 reps, 3 sets

**Day 7: Rest**


### give me an Advanced workout Routine 
# output: 
**Day 1: Push**
1. Military Press, 8 - 10 reps, 2 sets
2. Skull Crushers, 8 - 13 reps, 2 sets
3. Tricep Pushdowns, 7 - 12 reps, 2 sets
4. Chest Flyes, 8 - 11 reps, 3 sets
5. Dumbbell Bench Press, 5 - 10 reps, 2 sets
6. Cable Lateral Raises, 5 - 7 reps, 4 sets

**Day 2: Pull**
1. Bent Over Rows, 7 - 9 reps, 4 sets
2. Deadlifts, 7 - 10 reps, 4 sets
3. Pull-Ups, 5 - 10 reps, 4 sets
4. Incline Curls, 8 - 12 reps, 4 sets
5. Cable Curls, 9 - 12 reps, 2 sets

**Day 3: Legs**
1. Hip Thrust, 10 - 12 reps, 3 sets
2. Standing Calf Raises, 7 - 11 reps, 4 sets
3. Squats, 5 - 7 reps, 2 sets
4. Bulgarian Split Squats, 10 - 15 reps, 3 sets
5. Sitting Calf RaisesSitting Hamstring Curls, 8 - 12 reps, 3 sets
6. Leg Extensions, 10 - 14 reps, 3 sets

**Day 4: Push**
1. Tricep Pushdowns, 5 - 9 reps, 4 sets
2. Chest Flyes, 9 - 14 reps, 2 sets
3. Cable Lateral Raises, 7 - 11 reps, 4 sets
4. Military Press, 8 - 12 reps, 3 sets
5. Skull Crushers, 6 - 9 reps, 4 sets
6. Dumbbell Lateral Raises, 5 - 10 reps, 4 sets
7. Incline Dumbbell Press, 10 - 12 reps, 4 sets

**Day 5: Pull**
1. Cable Curls, 10 - 13 reps, 3 sets
2. Bent Over Rows, 6 - 9 reps, 3 sets
3. Single Arm Pulldowns, 9 - 11 reps, 3 sets
4. Deadlifts, 10 - 12 reps, 3 sets
5. Hammer Curls, 9 - 14 reps, 2 sets
6. Pull-Ups, 5 - 9 reps, 4 sets

**Day 6: Legs**
1. Bulgarian Split Squats, 8 - 11 reps, 2 sets
2. Leg Extensions, 5 - 10 reps, 4 sets
3. Squats, 9 - 11 reps, 2 sets
4. Sitting Calf RaisesSitting Hamstring Curls, 7 - 9 reps, 4 sets
5. Standing Calf Raises, 8 - 11 reps, 2 sets

**Day 7: Rest**

    
### Input: give me a Beginner workout Routine 
# output: 
**Day 1: Push**
1. Dumbbell Lateral Raises, 9 - 13 reps, 2 sets
2. Barbell Bench Press, 6 - 8 reps, 3 sets
3. Pec Deck, 5 - 9 reps, 3 sets
4. Overhead Dumbbell Press, 6 - 10 reps, 3 sets
5. Tricep Pushdowns, 6 - 8 reps, 3 sets
6. Incline Dumbbell Press, 7 - 9 reps, 3 sets

**Day 2: Pull**
1. Dumbbell Curls, 7 - 10 reps, 2 sets
2. Pull-Ups, 6 - 9 reps, 3 sets
3. Single Arm Rows, 7 - 10 reps, 3 sets
4. Seated Cable Rows, 7 - 12 reps, 3 sets
5. Face Pulls, 7 - 10 reps, 3 sets

**Day 3: Legs**
1. Leg Extensions, 6 - 8 reps, 2 sets
2. Bodyweight Squats, 8 - 12 reps, 3 sets
3. Goblet Squats, 9 - 13 reps, 4 sets
4. Standing Calf Raises, 9 - 13 reps, 3 sets
5. Glute Bridges, 9 - 14 reps, 3 sets
6. Leg Press, 9 - 14 reps, 4 sets

**Day 4: Push**
1. Incline Dumbbell Press, 7 - 10 reps, 3 sets
2. Tricep Pushdowns, 10 - 14 reps, 3 sets
3. Barbell Bench Press, 9 - 11 reps, 2 sets
4. Overhead Dumbbell Press, 10 - 14 reps, 4 sets
5. Overhead Dumbbell Extensions, 6 - 9 reps, 3 sets
6. Dumbbell Lateral Raises, 5 - 9 reps, 2 sets
7. Pec Deck, 9 - 14 reps, 3 sets

**Day 5: Pull**
1. Barbell Shrugs, 8 - 11 reps, 2 sets
2. Pull-Ups, 9 - 14 reps, 4 sets
3. Single Arm Rows, 6 - 9 reps, 2 sets
4. Seated Cable Rows, 10 - 14 reps, 2 sets
5. Reverse Pec Deck, 7 - 9 reps, 3 sets

**Day 6: Legs**
1. Goblet Squats, 6 - 8 reps, 4 sets
2. Glute Bridges, 5 - 8 reps, 3 sets
3. Bodyweight Squats, 9 - 14 reps, 2 sets
4. Hamstring Curls, 6 - 9 reps, 4 sets
5. Leg Extensions, 9 - 13 reps, 4 sets
6. Standing Calf Raises, 10 - 14 reps, 4 sets

**Day 7: Rest**


### input: give me an Intermediate workout Routine
#  output :
**Day 1: Push**
1. Skull Crushers, 6 - 11 reps, 2 sets
2. Military Press, 10 - 12 reps, 2 sets
3. Incline Barbell Press, 8 - 10 reps, 3 sets
4. Tricep Pushdowns, 8 - 13 reps, 2 sets
5. Cable Lateral Raises, 7 - 11 reps, 3 sets
6. Dumbbell Lateral Raises, 10 - 12 reps, 3 sets

**Day 2: Pull**
1. Face Pulls, 10 - 14 reps, 2 sets
2. Reverse Curls, 8 - 13 reps, 4 sets
3. Preacher Curls, 10 - 15 reps, 3 sets
4. Pull-Ups, 5 - 10 reps, 2 sets
5. Cable Curls, 10 - 13 reps, 2 sets
6. Bent Over Rows, 8 - 12 reps, 4 sets

**Day 3: Legs**
1. Romanian Deadlift, 5 - 7 reps, 2 sets
2. Leg Press, 5 - 9 reps, 2 sets
3. Lunges, 6 - 10 reps, 4 sets
4. Hamstring Curls, 10 - 12 reps, 2 sets
5. Sitting Calf Raises, 9 - 12 reps, 4 sets
6. Squats, 7 - 11 reps, 2 sets

**Day 4: Push**
1. Cable Lateral Raises, 6 - 10 reps, 4 sets
2. Incline Barbell Press, 10 - 15 reps, 4 sets
3. Skull Crushers, 8 - 10 reps, 2 sets
4. Tricep Pushdowns, 8 - 13 reps, 2 sets
5. Dumbbell Lateral Raises, 9 - 11 reps, 3 sets
6. Dumbbell Pullover, 7 - 9 reps, 4 sets

**Day 5: Pull**
1. Preacher Curls, 8 - 11 reps, 3 sets
2. Bent Over Rows, 6 - 8 reps, 2 sets
3. Rear Delt Flyes, 6 - 9 reps, 4 sets
4. T-bar Rows, 7 - 9 reps, 4 sets
5. Deadlifts, 8 - 10 reps, 3 sets
6. Pull-Ups, 6 - 8 reps, 4 sets
7. Reverse Curls, 10 - 12 reps, 3 sets

**Day 6: Legs**
1. Squats, 9 - 13 reps, 3 sets
2. Sitting Calf Raises, 8 - 12 reps, 4 sets
3. Leg Press, 10 - 14 reps, 2 sets
4. Leg Extensions, 5 - 8 reps, 2 sets
5. Romanian Deadlift, 6 - 9 reps, 2 sets
6. Lunges, 9 - 13 reps, 4 sets

**Day 7: Rest**


### give me an Advanced workout Routine 
# output: 
**Day 1: Push**
1. Skull Crushers, 5 - 7 reps, 2 sets
2. Dumbbell Bench Press, 10 - 13 reps, 4 sets
3. Chest Flyes, 6 - 11 reps, 4 sets
4. Incline Dumbbell Press, 8 - 13 reps, 2 sets
5. Tricep Pushdowns, 6 - 11 reps, 4 sets

**Day 2: Pull**
1. Pull-Ups, 10 - 14 reps, 4 sets
2. Deadlifts, 8 - 12 reps, 3 sets
3. Hammer Curls, 6 - 9 reps, 2 sets
4. Incline Curls, 8 - 12 reps, 2 sets
5. Single Arm Pulldowns, 8 - 12 reps, 4 sets

**Day 3: Legs**
1. Leg Extensions, 10 - 13 reps, 2 sets
2. Sitting Calf RaisesSitting Hamstring Curls, 9 - 13 reps, 3 sets
3. Standing Calf Raises, 7 - 10 reps, 4 sets
4. Bulgarian Split Squats, 8 - 10 reps, 4 sets
5. Hip Thrust, 9 - 11 reps, 3 sets
6. Squats, 9 - 13 reps, 2 sets

**Day 4: Push**
1. Tricep Pushdowns, 5 - 8 reps, 3 sets
2. Dumbbell Bench Press, 5 - 8 reps, 3 sets
3. Cable Lateral Raises, 9 - 12 reps, 4 sets
4. Incline Dumbbell Press, 10 - 15 reps, 4 sets
5. Military Press, 10 - 15 reps, 3 sets

**Day 5: Pull**
1. Face Pulls, 8 - 10 reps, 3 sets
2. Hammer Curls, 7 - 12 reps, 4 sets
3. Deadlifts, 8 - 10 reps, 4 sets
4. Cable Curls, 9 - 11 reps, 4 sets
5. Bent Over Rows, 5 - 10 reps, 4 sets
6. Incline Curls, 9 - 14 reps, 2 sets

**Day 6: Legs**
1. Standing Calf Raises, 10 - 14 reps, 2 sets
2. Squats, 7 - 10 reps, 3 sets
3. Hip Thrust, 8 - 10 reps, 4 sets
4. Leg Extensions, 10 - 12 reps, 4 sets
5. Bulgarian Split Squats, 5 - 9 reps, 3 sets

**Day 7: Rest**