Create a workout plan
A progressive training plan for your goal, level, schedule, and equipment.
The prompt
Create a workout plan for me.
Goal: [build strength / lose fat / run a 5K / improve mobility / general fitness]
Current level: [beginner / intermediate / advanced; what I can do now]
Days per week and minutes per session: [DETAILS]
Equipment: [gym / home dumbbells / bodyweight only]
Injuries or limitations: [DETAILS]
Age (optional): [AGE]
Deliver: a weekly schedule; each session with warm-up, exercises, sets, reps, rest, and cool-down; form cues for each exercise; a 4–8 week progression; easier and harder substitutions; and how to track progress.
Start conservatively. If I have health conditions or pain, check with a doctor or physical therapist first, and stop any exercise that causes sharp pain.
Highlighted [brackets] are blanks to replace with your own details.
Fill in the blanks and use this promptMore Personal Life & Wellbeing prompts
What to fill in
- beginner / intermediate / advanced; what I can do now
- DETAILS
- gym / home dumbbells / bodyweight only
- AGE
How this prompt is built
This prompt follows the RTF structure (Role, Task, Format). RTF tells the model who to be, what to do and what shape the answer should take. It is the quickest structure that still gives noticeably better results than a bare request.
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