def main():

print('Welcome! VEXL is a simple workout program design')

print('to help track and guide your workouts')
answer = 'Y'
while True:
print('Type 1 for an Upper Body Workout')
print('Type 2 for a lower Body Workout')
print('Type 3 if you would prefer a cardio and stamina workout')
workoutChoice = int(input('Please select the type of workout you would like to perform
today: '))
if workoutChoice == 1:
upperBody()
elif workoutChoice == 2:
lowerBody()
elif workoutChoice == 3:
cardioWorkout()
else:
print('Please eneter a valid choice')
answer = str(input('Would you like to continue? enter Y for yes, any other key for no:
'))
if answer == 'Y' or 'y':
print('exercise continued')
else:
print('Have a great day!')

#module upperBody assign level

def upperBody():
print('Choosing a level of intensiyt')
print('Type 1 for an Easy workout')
print('Type 2 for an Intermediate workout')
print('Type 3 for a Difficult workout')
intensity = float(input('Enter a valid intensity level: '))
while True:
if intensity == 1:
upperBody1()
break
elif intensity == 2:
upperBody2()
break
elif intensity == 3:
upperBody3()
break
else:
intensity = float(input('Please enter a valid intensity level: '))

#module upperbody level 1

def upperBody1():
print('Upper Body workout')
print('Level: Easy')
print('This workout is is designed to strengthen the chest and back muscles')
print('10-12 repetitions for each exercise. Complete 3 sets of each exercise')
print('Rest 1:00-1:30 between each set')
print('All sets performed to volitional muscular fatigue')
print('Barbell Bench Press')
print('Row/Seated Row')
print('Dumbbell overhead press')
print('Pulldown wide grip (pulldown)')
#module upperbody level 2
def upperBody2():
print('Upper Body workout')
print('Level: Intermediate')
print('This workout is is designed to strengthen the chest and back muscles')
print('12-16 repetitions for each exercise. Complete 3 sets of each exercise')
print('Rest 1:00-1:30 between each set')
print('All sets performed to volitional muscular fatigue')
print('(Push) standing barbell press')
print('(Pull) close grip pulldown')
print('(Push) weighted dips')
print('(Pull) pulley upright row')
print('(Push) barbell incline press')
print('(Pull) plate-loaded high row')

#module upperbody level 3

def upperBody3():
print('Upper Body workout')
print('Level: Hard')
print('This workout is is designed to strengthen the chest and back muscles')
print('16-20 repetitions for each exercise. Perform the paired sets\
by alternating the opposing exercises with minimal rest')
print('All sets performed to volitional muscular fatigue')
print('Weighted Chin-ups/dumbbell incline press')
print('Lat Pulldown/wide grip pulldown')
print('Overhead shoulder dumbbell press/ incline press')
print('Row plate-road row')

#module lowerBody
def lowerBody():
print('Choosing a level of intensiyt')
print('Type 1 for an Easy workout')
print('Type 2 for an Intermediate workout')
print('Type 3 for a Difficult workout')
intensity = float(input('Enter a valid intensity level: '))
while True:

if intensity == 1:
lowerBody1()
break
elif intensity == 2:
lowerBody2()
break
elif intensity == 3:
lowerBody3()
break
else:
intensity = float(input('Please enter a valid intensity level: '))
#lower body level 1
def lowerBody1():
print('Lower Body workout')
print('Level: Easy')
print('This workout is is designed to strengthen the anterior and posterior\
leg muscles')
print('Perform 5 sets of each exercise, decrementing each sets reps by 10')
print('so, first set preform 50 reps, second set perform 40, etc.')
print('Rest 1:00-1:30 between each set')
print('Seated leg presss')
print('Lat Pulldown/wide grip pulldown')
print('Barbell deadlift')
print('Barbell squat')
print('Hamstrings leg curl')

#lower body level 2

def lowerBody2():
print('Lower Body workout')
print('Level: intermediate')
print('This workout is is designed to strengthen the anterior and posterior\
leg muscles')
print('12-14 repetitions for each exercise. Complete 3 sets of each exercise')
print('Rest 2:00-3:00 after each set')
print('Multi joint barbell squat')
print('Multi joint leg press')
print('Hamstrings leg curl')
print('Multi joint dumbbell lunges')
print('Abdominals weighted sit ups')

#lower obdy level 3Light jog for 10-15 min without rest
def lowerBody3():
print('Lower Body workout')
print('Level: Hard')
print('This workout is is designed to strengthen the anterior and posterior\
leg muscles')
print('First set will have 16 reps each, second set will have 14 reps each, last set will \
have 12 reps')

print('Rest 2:00-3:00 after each set')

print('Multi joint squat machine')
print('Hamstrings leg curl')
print('Multi joint leg press')
print('Multi joint squat machine')
print('Hamstrings stiff leg dead lift')
print('Abdominals')

#Module cardio
def cardioWorkout():
print('Cardio Workout')
print('This workout is designed to increase overall\
stamina and endurance through stretches and distance running')
print('Seated hamstring Stretch: 30 sec')
print('Lunge (hip flexor stretch): 20 reps')
print('High kicks (hamstring stretch): 20 reps')
print('Butterfly stretch: 30 sec')
print('Light jog for 10-15 min without rest')
print('Walk for 2 min')
print('Light jog for 10-15 min without rest')

# run program by calling main

main()