# Create a workout plan

A progressive training plan for your goal, level, schedule, and equipment.

- Topic: Personal Life & Wellbeing
- Framework: RTF
- Level: Standard
- Tags: Health & Wellness, Plan, Fill-in Template
- Source: https://www.thinkwithprompt.com/prompts/create-a-workout-plan

## Prompt

```text
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.
```

## What to fill in

- beginner / intermediate / advanced; what I can do now
- DETAILS
- gym / home dumbbells / bodyweight only
- AGE

Free to copy and use. From ThinkWithPrompt (https://www.thinkwithprompt.com/), a library of 2,663 curated AI prompts.