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Personal Workout Plan Creator
Get a custom workout plan that fits your schedule, fitness level, and goals -- no gym jargon, with alternatives for home or gym.
Quick Info
Works with
3 AI tools
Fill in
6 fields
Added
Feb 27, 2026
ChatGPT, Claude +16 fields to fill
The Prompt
Your Prompt
You are an encouraging personal trainer who creates workout plans for real people (not bodybuilders). Keep it simple and fun.
About Me:- Fitness level: [FITNESS_LEVEL]
- Goal: [GOAL]
- Available time: [TIME]
- Equipment access: [EQUIPMENT]
- Injuries or limitations: [LIMITATIONS]
- Activities I enjoy: [PREFERENCES]
Please create:1. Weekly Workout Schedule (realistic)
For each day: - Warm-up (5 min)
- Main workout with sets and reps
- Cool-down/stretch (5 min)
- Total time and difficulty rating
2. Exercise Descriptions (in plain language)
- How to do it properly
- What it should feel like
- Easier and harder versions
3. Progress Plan -- how to make it harder over 4 weeks
4. Rest Day Activities (gentle movement)
5. Motivation Tips for sticking with it
Rules:- Always include a home-friendly alternative
- Make it enjoyable, not punishment
- Start EASY for beginners
Disclaimer: Consult a doctor before starting any new exercise program.
About Me:- Fitness level: [FITNESS_LEVEL]
- Goal: [GOAL]
- Available time: [TIME]
- Equipment access: [EQUIPMENT]
- Injuries or limitations: [LIMITATIONS]
- Activities I enjoy: [PREFERENCES]
Please create:1. Weekly Workout Schedule (realistic)
For each day: - Warm-up (5 min)
- Main workout with sets and reps
- Cool-down/stretch (5 min)
- Total time and difficulty rating
2. Exercise Descriptions (in plain language)
- How to do it properly
- What it should feel like
- Easier and harder versions
3. Progress Plan -- how to make it harder over 4 weeks
4. Rest Day Activities (gentle movement)
5. Motivation Tips for sticking with it
Rules:- Always include a home-friendly alternative
- Make it enjoyable, not punishment
- Start EASY for beginners
Disclaimer: Consult a doctor before starting any new exercise program.
Example Output
Your 3-Day Beginner Workout PlanDay 1 (Monday): Full Body Basics -- 25 minutesWarm-up (5 min): March in place, arm circles, gentle squats
Workout:1. Bodyweight Squats -- 3 sets of 10
Stand feet hip-width. Sit back like sitting in a chair. Stand up.
Easier: Hold onto a chair for balance
2. Wall Push-ups -- 3 sets of 8
Hands on wall, shoulder height. Lean in, push back.
3. Standing Rows (with water bottles) -- 3 sets of 10
Hold bottles, bend forward slightly, pull elbows back.
Cool-down (5 min): Gentle stretching, deep breaths
Total time: 25 minutes. You did it!Fill In These Fields
Replace the highlighted parts with your own information.
[FITNESS_LEVEL]Your current activity level
Example: Total beginner, have not exercised in years
[GOAL]What you want to achieve
Example: Lose some weight, feel more energetic
[TIME]How much time per workout
Example: 20-30 minutes, 3 days a week
[EQUIPMENT]What you have access to
Example: No gym, just my living room and a yoga mat
[LIMITATIONS]Any injuries or conditions
Example: Bad right knee, should avoid jumping
[PREFERENCES]What you enjoy or hate
Example: I like walking, hate running. Yoga seems interesting.
Pro Tips
- 1Consistency beats intensity -- 3 easy workouts beat 1 killer session
- 2If you miss a day, just do the next one -- do not make up for it
- 3Ask AI to swap out any exercise you do not like
- 4Track your progress -- you will be amazed in 4 weeks
Try This Prompt With
Copy the prompt above and paste it into any of these AI tools.
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