Create a push/pull workout routine for a first-time gym goer, 30-year-old male, with 3 days on 1 off. Include the big five combination lifts and have it gradually increase intensity. make it about 3 months long. also include cardio, warm up, and stretching. do not forget legs.
system
pehali baar gym goar, 30 varshiya purush ke liye ek push/pul workout routine banaaen, 3 dinon ke saath 1 par.big five combination lifton ko shaamil karen or ise dhire -dhire tivrata badhayen.ise lagbhag 3 maheene lanbaa banaaen.cardio, warm ap or streacing bhi shaamil karen.pairon ko mat bhoolanaa.
user
** 3 maheene kii kasarat yojana **

warm ap (har workout se pehle)
* 10 minute bahut halke cardio yaa sthir bike
* sakriy streacing udaa.kudata jaik
* 1 baar kaa upyog karke set karen

stretch (har workout ke baad)
* quad
* bachhda
* hemestring
* kandhaa
* chaati
* peeche
* fom rolers
30-60 second ke liye prayek ko pakaden, bahut mushkil se dhakka na den.

*push de*
saptaah 1-4
* overhead press 3x8-12 pratinidhi
* inline bench press 3x8-12
* bench press 3x8-12
* tricep ekstansion 3x8-12
* takhton, 60-90 second ke liye pakad
* HIIT cardio ke 20 minute (ucch-tivrata antaraal prashikshan)

saptaah 5-8
* vyaayaam vividhtaayen joden (dambal/barbel, change grip)
* dhire -dhire vajan badhayen
* takht samay badhayen or 30 minute tak kaam karen HIIT

saptaah 9-12
* 5x4-6 ke liye kam pratinidhi
* vajan badhayen
* vistaarit haath takhton ko shuru karen
* HIIT ke liye shorton rest antaraal

*din khincho*
saptaah 1-4
* deadlift 3x5-8
* khincho 3x vifaltaa
* lat puldown 3x8-12
* dambal karl 3x8-12
* bachhda 3x15 uthaata he
* hanging leg 3x10 uthaata he
* 20 minute treadmill

saptaah 5-8 or 9-12
* vividhtaayen joden (bhaarit puddp, change grip, dambal/barbel)
* dhire -dhire vajan badhaate hai
* pair par vruddhi badhayen/bachhadon (koi vajan main vruddhi)
* treadmill par 1 ghante tak kaam karen

*bura din*
saptaah 1-4
* barbel squats 3x8-12
* leg press 3x8-12
* pair karl 3x8-12
* leg ekstansion 3x8-12
* abi roller 3x10
* 20 minute sthir chakra

saptaah 5-8 or 9-12
* upar ke samaan vividhtaayen joden
* upar ke pattern ke baad vajan or kam pratinidhi badhayen
* 45 minute tak ke sthir chakra tak kaam karen

**vishram kaa din**
* bahut mahatvapurn he - kabhi bhi choden nahin
* yadi aavashyak ho to aap atirikt aaraam din le sakate hai, lekin kabhi kam nahin.aapke sharir ko khud ko marammat karne kii aavashyaktaa he.
* thik hone ke liye pair ke dinon ke baad ek puraa din len.
* iskaa matlab he ki koi shaareerik parishram nahin, tairaaki nahin, basketbaal nahin, kuch bhi nahin.
assistant
<|system|>
</s>
<|user|>
pehali baar gym goar, 30 varshiya purush ke liye ek push/pul workout routine banaaen, 3 dinon ke saath 1 par.big five combination lifton ko shaamil karen or ise dhire -dhire tivrata badhayen.ise lagbhag 3 maheene lanbaa banaaen.cardio, warm ap or streacing bhi shaamil karen.pairon ko mat bhoolanaa.</s>
<|assistant|>
** 3 maheene kii kasarat yojana **

warm ap (har workout se pehle)
* 10 minute bahut halke cardio yaa sthir bike
* sakriy streacing udaa.kudata jaik
* 1 baar kaa upyog karke set karen

stretch (har workout ke baad)
* quad
* bachhda
* hemestring
* kandhaa
* chaati
* peeche
* fom rolers
30-60 second ke liye prayek ko pakaden, bahut mushkil se dhakka na den.

*push de*
saptaah 1-4
* overhead press 3x8-12 pratinidhi
* inline bench press 3x8-12
* bench press 3x8-12
* tricep ekstansion 3x8-12
* takhton, 60-90 second ke liye pakad
* HIIT cardio ke 20 minute (ucch-tivrata antaraal prashikshan)

saptaah 5-8
* vyaayaam vividhtaayen joden (dambal/barbel, change grip)
* dhire -dhire vajan badhayen
* takht samay badhayen or 30 minute tak kaam karen HIIT

saptaah 9-12
* 5x4-6 ke liye kam pratinidhi
* vajan badhayen
* vistaarit haath takhton ko shuru karen
* HIIT ke liye shorton rest antaraal

*din khincho*
saptaah 1-4
* deadlift 3x5-8
* khincho 3x vifaltaa
* lat puldown 3x8-12
* dambal karl 3x8-12
* bachhda 3x15 uthaata he
* hanging leg 3x10 uthaata he
* 20 minute treadmill

saptaah 5-8 or 9-12
* vividhtaayen joden (bhaarit puddp, change grip, dambal/barbel)
* dhire -dhire vajan badhaate hai
* pair par vruddhi badhayen/bachhadon (koi vajan main vruddhi)
* treadmill par 1 ghante tak kaam karen

*bura din*
saptaah 1-4
* barbel squats 3x8-12
* leg press 3x8-12
* pair karl 3x8-12
* leg ekstansion 3x8-12
* abi roller 3x10
* 20 minute sthir chakra

saptaah 5-8 or 9-12
* upar ke samaan vividhtaayen joden
* upar ke pattern ke baad vajan or kam pratinidhi badhayen
* 45 minute tak ke sthir chakra tak kaam karen

**vishram kaa din**
* bahut mahatvapurn he - kabhi bhi choden nahin
* yadi aavashyak ho to aap atirikt aaraam din le sakate hai, lekin kabhi kam nahin.aapke sharir ko khud ko marammat karne kii aavashyaktaa he.
* thik hone ke liye pair ke dinon ke baad ek puraa din len.
* iskaa matlab he ki koi shaareerik parishram nahin, tairaaki nahin, basketbaal nahin, kuch bhi nahin.</s>
