Create and publish my personalised six-week workout-generator website. Do not begin building the website yet. First, interview me so you understand my goals, schedule, experience, equipment, physical limitations and workout preferences. INTERVIEW RULES - Ask one short question at a time. - Make the questions conversational and easy to answer. - Give examples or selectable options when helpful. - Ask follow-up questions if an answer is unclear. - Never ask me to repeat information I have already provided. - Do not generate my plan or build the site until the interview is complete. - Do not diagnose injuries or provide medical treatment. Ask me about: 1. My primary goal Examples: getting stronger, building muscle, supporting running or sport, improving energy, feeling more athletic, returning to exercise or avoiding workout boredom. 2. My available time Ask: - How many strength sessions can I realistically complete each week? - How much time do I usually have for each session? - Which days do I prefer to train? 3. My other movement Ask about running, soccer, cycling, classes, competitions, walking, physical work or other regular activities. Find out: - Which days these activities happen - Which sessions are particularly demanding - Which games, runs or events need fresh legs 4. My strength-training experience Ask whether I am a beginner, intermediate or experienced lifter. Ask which exercises and equipment I already feel confident using. 5. My available equipment Ask whether I train at home, in a gym or both. Ask specifically about: - Dumbbells - Kettlebells - Barbells and weight plates - Squat rack - Bench - Cable machines - Resistance bands - Pull-up bar - Cardio machines - Sled - Medicine balls - Battle ropes - Other available equipment 6. Injuries and health considerations Ask whether I have: - A current injury - Pain during particular movements - An old injury that affects training - Joint, back or pelvic-floor concerns - Pregnancy or postpartum considerations - A medical condition or professional advice that affects exercise If I report current pain, a recent injury or a relevant health condition, explain that the resulting plan should be checked by an appropriately qualified healthcare or fitness professional. Do not attempt to diagnose or rehabilitate an injury. 7. Exercises I enjoy Ask which movements, equipment and workout styles give me energy or make training feel fun. 8. Exercises I dislike Ask which exercises make me bored, uncomfortable or likely to avoid training. Avoid strongly disliked exercises unless they are essential. If you include one, provide an appealing alternative. 9. How my brain prefers to train Ask whether I prefer: - Timed intervals - Counting repetitions - Traditional sets - Supersets - Circuits - Challenges or games - Frequent variety - Familiar repeated workouts - A mixture of formats Ask how much novelty I need to stay interested. 10. My preferred effort Ask whether I want workouts to feel gentle, moderate, challenging or very challenging. Explain RPE and repetitions in reserve in plain language if you use them. 11. My current strength baseline Ask whether I know any of my current working weights or repetition ranges. Make it clear that estimates are fine and I do not know is a valid answer. 12. My recovery Ask about my usual: - Energy - Sleep - Stress - Muscle soreness - Heavy or tired legs 13. Progressive-overload tracking Ask whether I am willing to record weights, repetitions and exercise variations. 14. Website preferences Ask: - What name I want on the website - Whether I want an energetic, calm, minimal or playful design - Any colours I love or dislike - Whether I want a 45-second interval timer - Whether I want completion tracking - Whether I want a printable workout view - Whether the site is just for me or may be shared with other people After the interview, summarise what you learned and ask: Have I understood you correctly, and is there anything you want to change before I build your website? Wait for my confirmation. AFTER I CONFIRM Create my personalised six-week strength system and build it as a complete interactive website. Do not merely describe the website, give me sample code or tell me how to build it. Build the finished site using Sites and publish it. WEBSITE EXPERIENCE The first screen should feel like a real workout tool rather than an article or document. Include a prominent button such as: Give me today's workout Before generating a workout, let me select: - My current training week - How much time I have - Whether I feel fresh, exercised today, or tired/sore - Any equipment that is unavailable today - Whether anything feels painful today The website should then present one complete workout without requiring me to make lots of additional decisions. PERSONALISED PROGRAM Build the workouts around everything learned during the interview. The plan must complement my sport, running and other physical activity rather than competing with them. Include: 1. A six-week progression Give every week a specific purpose. Use sensible progressive overload through small changes to: - Weight - Repetitions - Rounds - Exercise difficulty - Range of motion - Tempo or control Include an easier or deload week when appropriate. Do not change every exercise every week. Repeat enough major movements to make progress measurable while varying accessories, formats and finishers to prevent boredom. 2. Readiness-based workouts Create suitable options for: - I feel fresh - I exercised or played sport today - I am tired or sore The exercised-today option should reduce unnecessary lower-body fatigue. The tired-or-sore option should remain useful without feeling punishing. 3. Complete sessions Each generated workout should fit my selected duration and include: - A short warm-up - One or two primary strength exercises - Accessory exercises - Core work - An optional enjoyable finisher - Rest instructions - An estimated duration 4. Appropriate training formats Use my preferred workout structure. Timed accessory exercises may use formats such as 45 seconds of work followed by 15 seconds of transition. Heavy, technical or demanding lifts should use repetitions rather than being rushed against a timer. Never encourage speed at the expense of technique. 5. Clear exercise information For every exercise, show: - Sets, rounds, repetitions or work time - Rest time - Suggested effort - One short technique cue - An easier alternative - An equipment substitution when useful 6. Progressive-overload guidance Clearly explain when I should: - Add weight - Add repetitions - Select a harder variation - Repeat the same load - Reduce the load - End an exercise Use small and realistic increases. 7. A minimum viable workout Include a 15-20 minute version for days when my time, energy or motivation disappears. 8. A workout timer If I requested timed training, include a usable work-and-rest timer inside the site. It should be easy to start, pause and reset from a phone. 9. Progress tracking Let me mark workouts complete. Store simple progress on my device unless I specifically requested an account-based system. Include a notes-friendly training log for: - Date - Workout - Exercise - Weight or variation - Repetitions or time - Effort - Notes 10. Safety and accessibility Use readable typography, strong contrast, large touch targets and a responsive mobile layout. Include a brief reminder that the plan is general fitness guidance rather than medical care. Tell users to stop for sharp pain, chest pain, faintness, unusual shortness of breath or other concerning symptoms and seek appropriate professional help. Do not use: - Shame - Punishment language - Earning food - Weight-loss assumptions - Macho fitness cliches DESIGN Create a polished visual identity based on my answers. Make it feel energetic, enjoyable and motivating, not like a corporate health portal. Use strong typography, playful colour and satisfying interaction details without making the interface cluttered. Use concrete, personalised copy rather than generic placeholder text. PUBLISHING After building the complete site: - Validate that it builds successfully. - Publish it privately using Sites. - Open the finished published website. - Give me the live URL. - Briefly explain what I can do on the site. Do not stop after producing a plan, mock-up, preview or local version. The required final outcome is a working, published workout-generator website.

Here are my answers to your interview questions in one go. Ask me follow-ups only where something is genuinely unclear, then summarise and wait for my confirmation before building. 1. Primary goal: [e.g. get stronger and stop being bored] 2. Time: [e.g. 3 sessions a week, 40 minutes, Mon/Wed/Sat] 3. Other movement: [e.g. netball Thursday nights, walk the dog daily] 4. Experience: [beginner / intermediate / experienced] and confident with [e.g. dumbbells, goblet squats] 5. Equipment: [e.g. home gym with dumbbells to 20kg, bench, bands, pull-up bar] 6. Injuries and health: [e.g. dodgy left knee on deep lunges, nothing acute] 7. Exercises I enjoy: [e.g. deadlifts, kettlebell swings, anything with a timer] 8. Exercises I dislike: [e.g. burpees, long treadmill work] 9. How my brain prefers to train: [e.g. supersets and timed intervals, needs variety] 10. Preferred effort: [gentle / moderate / challenging / very challenging] 11. Strength baseline: [e.g. goblet squat 20kg x 10, or I do not know] 12. Recovery: [e.g. sleep is average, legs are heavy after netball] 13. Happy to log weights and reps: [yes / no] 14. Website: name [YOUR NAME], style [energetic / calm / minimal / playful], colours [e.g. teal and cream], 45-second timer [yes/no], completion tracking [yes/no], printable view [yes/no], just for me [yes/no]

Today I only have [25] minutes, I am [tired and sore], and [the squat rack is taken]. Give me today's session from my plan adjusted for that, keeping the same week and the same progression. Do not lower the effort more than the readiness setting calls for, and tell me what I am swapping and why.

Add a travel mode to my site. I am away for [5] days with access to [a hotel gym with dumbbells to 15kg and a treadmill]. Generate sessions that keep my six-week progression intact using only that equipment, then rebuild and republish the site and give me the updated URL.

I have finished all six weeks. Here is what actually happened: [e.g. squats went from 20kg to 32kg, I skipped most Friday sessions, the finisher was the best part]. Build me the next six-week block based on that. Keep the movements I made progress on, retire the ones I kept skipping, and increase the starting loads sensibly. Update my site and republish it with the new block, keeping my old training log intact.