Infográfico de treino

Design a vertical fitness-training infographic that a healthy adult could actually follow in a normal gym, styled as a clean, modern, professional modular card layout. Build it around the muscle group, exercise, or skill goal described in the user request: for a body part produce a training-plan card; for a movement such as a pull-up or squat produce a progression or unlock plan. Structure the card top to bottom with a bold title area plus subtitle, a training-goal block, a short warm-up block, a main section of four to six core exercises with sets, reps, and rest shown as prominent numbers, a progression-logic block, an alternative-exercises block, execution reminders, and recovery advice. Illustrate each exercise with a small, consistent figure demonstration so form reads at a glance. Use short punchy phrases instead of paragraphs, make numeric details the visual anchors, and keep a restrained professional palette with clear section dividers and rounded cards. Write all on-card text in the language of the user request. Unless stated otherwise, assume a beginner-to-intermediate trainee and a forty-to-sixty-minute session. No watermarks, no brand logos, and no unsafe or extreme volume recommendations. User request: chest day for a beginner, or a pull-up progression plan