این پرامپت با مشخصات خودت بده به چت جی پی تی و یه برنامه کامل ورزشی برای باشگاه و‌خونه بگیر و بدون مربی حرفه ای تمرین کن:

Analyze the uploaded image and extract all body measurements, even if they are handwritten or written in Persian.

If the image contains body photos (front, side, or back), analyze body composition, posture, fat distribution, muscular development, and physique.

Then:

1.  Analyze my body proportions.
2.  Estimate body fat percentage.
3.  Identify strengths, weaknesses, and muscular imbalances.
4.  Determine whether I should prioritize fat loss, muscle gain, or body recomposition.

Create TWO personalized training plans:

A. Gym Workout Program
B. Home Workout Program (Mat Only)

For each program include:

•  Weekly schedule
•  Exercises
•  Sets
•  Reps
•  Rest times
•  Cardio
•  Warm-up
•  Core work
•  Stretching
•  Recovery
•  12-week progression plan

IMPORTANT:

Do NOT provide the workout plans as plain text.

Instead, create TWO separate professional fitness infographics/images:

IMAGE 1:
A clean, modern Persian-language fitness poster for the Gym Workout Program.
Use organized tables, icons, sections, and attractive visual design suitable for saving on a phone.

IMAGE 2:
A clean, modern Persian-language fitness poster for the Home Workout Program.
Use organized tables, icons, sections, and attractive visual design suitable for saving on a phone.

The posters should be:

•  Persian language
•  Mobile-friendly (1080x1920 vertical)
•  Easy to read
•  Professional fitness coach style
•  High-quality infographic design
•  Ready to save and use as a workout guide