制作方式：内置 imagegen 工具。
最终采用的生成提示词：

Create ONE complete illustrated weekly fitness workout chart. The user's essential correction: THEY WANT PEOPLE SHOWING THE EXERCISE MOVEMENTS. Not a text-only timetable. Every single exercise entry MUST feature a prominent full-body human performing that specific exercise, with relevant gym equipment, readable exercise name, and exact prescribed sets/repetitions/time. Generate a NEW image from scratch.

Use case: scientific-educational fitness infographic.
Format: very large high-resolution tall portrait poster, approximately 2160 × 3840, generous space, all seven days visible. Main title "每周训练动作图解", small subtitle "WEEKLY WORKOUT PLAN". Clean white/light background, dark crisp readable labels, consistent tasteful sports illustration style, soft limited accent colors. Use the same adult athletic trainer character in fitted blue sportswear throughout, full body including hands and feet. Natural anatomy and credible gym equipment. Clear illustrative form, not photorealistic.
Layout: exactly seven horizontal day bands in chronological order. Four strength days (Mon, Tue, Thu, Sat) have five side-by-side exercise panels across the full width, each with a large HUMAN ACTION ILLUSTRATION occupying most of the panel and exact English exercise label and prescription underneath. For recovery/rest days, two wider panels with human walking/stretching illustrations. A prominent compact Chinese day/category heading plus the original English day/category header separates each band. Give strength bands more height than recovery bands. Readability and completeness are paramount. Wrap long names onto two lines. Panels must be large enough to distinguish motions. No exercise illustration may be replaced by a dumbbell icon or an empty machine. No missing people.

Each action can use a main full-color active pose plus a subtle pale ghost start/end pose and a short direction arrow if this clarifies movement. Only one main person per panel. Accurate anatomy, no confusing duplicate limbs. Equipment and full-body posture must distinguish the exercises. Each day and all its entries must appear exactly once below:

BAND 1 heading: "周一 · 下肢 A" and "Monday — Lower Body A"
1. "Goblet Squat" / "3 × 10–12": person squatting with ONE dumbbell held upright close to chest, feet grounded.
2. "Leg Extension" / "3 × 12": person seated on leg extension machine, back supported, extending knees with roller across front of lower shins.
3. "Dumbbell Romanian Deadlift" / "3 × 10": person holding two dumbbells at shins, hip hinge with hips pushed backward, knees softly bent, long neutral back, NOT a deep squat.
4. "Glute Bridge" / "3 × 12–15": person lying supine on mat, knees bent, feet planted, hips lifted into shoulder-to-knee diagonal.
5. "Treadmill Walking" / "15–20 min": person WALKING on a treadmill, upright relaxed posture.

BAND 2 heading: "周二 · 上肢 A" and "Tuesday — Upper Body A"
1. "Lat Pulldown" / "3 × 10–12": seated person pulling overhead wide cable bar down in front toward upper chest, thighs under pads, visible overhead cable.
2. "Dumbbell Bench Press" / "3 × 10–12": person lying face up on FLAT bench, feet grounded, pressing two dumbbells above chest.
3. "Seated Cable Row" / "3 × 10–12": seated person feet braced, torso upright, pulling low horizontal cable handle toward lower ribs.
4. "Dumbbell Shoulder Press" / "2 × 10": person seated upright, pressing two dumbbells above shoulders overhead.
5. "Cardio" / "15–20 min": person performing gentle cardio on stationary cycle.

BAND 3 heading: "周三 · 主动恢复" and "Wednesday — Active Recovery"
1. "Walking" / "30–45 min": person walking naturally.
2. "Light stretching" / "10 min": person doing a gentle standing shoulder stretch, one arm across chest.

BAND 4 heading: "周四 · 下肢 B" and "Thursday — Lower Body B"
1. "Dumbbell Romanian Deadlift" / "3 × 10": same accurate two-dumbbell hip hinge as Monday.
2. "Leg Curl Machine" / "3 × 12": person lying face down on prone leg curl bench, bending knees to raise ankle roller toward glutes. Clearly different from leg extension.
3. "Reverse Lunges" / "2 × 10 each leg": person stepping one leg BACK into lunge, front foot flat, front knee bent and rear knee lowered close to floor, torso upright.
4. "Leg Extension" / "2 × 12": seated knee-extension machine as Monday, roller at front of lower shins.
5. "Plank" / "3 × 20–30 sec": person in FOREARM plank on mat, elbows under shoulders, body straight from head to heels, toes grounded, hips neither sagging nor raised.

BAND 5 heading: "周五 · 休息" and "Friday — Rest"
1. "Optional easy walking": person strolling at relaxed pace. NO duration or sets.
2. "Light stretching": person performing a gentle standing stretch. NO duration or sets.

BAND 6 heading: "周六 · 上肢 B" and "Saturday — Upper Body B"
1. "Incline Dumbbell Press" / "3 × 10–12": person lying on visibly INCLINED bench about 30 degrees, feet grounded, pressing two dumbbells above upper chest.
2. "Lat Pulldown" / "3 × 10–12": same accurate seated overhead-cable pulldown as Tuesday.
3. "Dumbbell Biceps Curl" / "2 × 12": standing person curling dumbbells toward shoulders, elbows close to sides.
4. "Cable Triceps Pushdown" / "2 × 12": standing person facing high pulley, upper arms beside torso, pushing cable bar downward by extending elbows. Cable visibly leads UP from handle to high pulley.
5. "Cardio" / "20 min": person using stationary cycle.

BAND 7 heading: "周日 · 休息 / 主动恢复" and "Sunday — Rest / Active Recovery"
1. "Easy walking" / "30 min (optional)": person walking casually.
2. "Mobility and stretching": person doing a gentle seated mobility/stretching movement on mat. NO duration or sets.

Hard requirements: Exactly 26 HUMAN exercise illustrations across seven days (5+5+2+5+2+5+2). Keep every label and number exactly. Make figures and movement visible, not ornamental. Repeated exercises must have consistent equipment and posture; preserve their different per-day prescriptions. Do not invent additional exercises, targets, durations, or health advice. Do not add motivational slogans, logos, watermark. Do not crop any day or any person's feet. The entire Sunday band must be inside the canvas with bottom margin. Avoid text overlaps and unreadable tiny text. Output just the complete finished illustration poster.