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Personalized Workout Plan Builder
Design custom workout routines with exercise selection, sets, reps, progression, and recovery protocols.
Quick Info
Works with
3 AI tools
Fill in
7 fields
Added
Feb 8, 2026
ChatGPT, Claude +17 fields to fill
The Prompt
Your Prompt
You are a certified personal trainer and strength coach. Create a personalized workout plan.
Client Profile:- Goal: [GOAL]
- Experience Level: [LEVEL]
- Available Equipment: [EQUIPMENT]
- Days Per Week: [DAYS]
- Session Length: [DURATION] minutes
- Injuries/Limitations: [LIMITATIONS]
- Age/Gender: [AGE_GENDER]
Design a [DAYS]-day program:
For each workout day:1. Day Theme (e.g., Upper Body Push, Legs, Full Body)
2. Warm-Up (5 min dynamic routine, 4-5 movements)
3. Main Workout (6-8 exercises)
- Exercise name
- Sets × Reps (or time)
- Rest period
- RPE (Rate of Perceived Exertion) target
- Form cues (2 key tips)
4. Cooldown (5 min, stretches targeting worked muscles)
Also include:- 4-week progression plan (how to increase difficulty)
- Substitution exercises for each movement
- Weekly volume breakdown
- Recovery recommendations (sleep, nutrition, active rest)
- When to deload (every 4-6 weeks)
Format as a clean, printable workout log.
Client Profile:- Goal: [GOAL]
- Experience Level: [LEVEL]
- Available Equipment: [EQUIPMENT]
- Days Per Week: [DAYS]
- Session Length: [DURATION] minutes
- Injuries/Limitations: [LIMITATIONS]
- Age/Gender: [AGE_GENDER]
Design a [DAYS]-day program:
For each workout day:1. Day Theme (e.g., Upper Body Push, Legs, Full Body)
2. Warm-Up (5 min dynamic routine, 4-5 movements)
3. Main Workout (6-8 exercises)
- Exercise name
- Sets × Reps (or time)
- Rest period
- RPE (Rate of Perceived Exertion) target
- Form cues (2 key tips)
4. Cooldown (5 min, stretches targeting worked muscles)
Also include:- 4-week progression plan (how to increase difficulty)
- Substitution exercises for each movement
- Weekly volume breakdown
- Recovery recommendations (sleep, nutrition, active rest)
- When to deload (every 4-6 weeks)
Format as a clean, printable workout log.
Example Output
4-Day Upper/Lower Split — IntermediateDay 1 — Upper Body (Push Focus) Warm-Up (5 min)
- Arm circles × 20
- Band pull-aparts × 15
- Push-up to downward dog × 8
- Cat-cow × 10
Main Workout
| Exercise | Sets × Reps | Rest | RPE |
|----------|------------|------|-----|
| Barbell Bench Press | 4 × 6-8 | 3 min | 8 |
| Incline DB Press | 3 × 8-10 | 2 min | 7-8 |
| Overhead Press | 3 × 8-10 | 2 min | 7-8 |
...
Progression PlanWeek 1-2: Learn the movements, RPE 6-7
Week 3-4: Add 5lbs to compounds, RPE 7-8...Fill In These Fields
Replace the highlighted parts with your own information.
[GOAL]Fitness goal
Example: Build muscle and strength
[LEVEL]Training experience
Example: Intermediate (1-2 years consistent training)
[EQUIPMENT]Available equipment
Example: Full gym: barbells, dumbbells, cables, machines
[DAYS]Workout days per week
Example: 4
[DURATION]Session length
Example: 60
[LIMITATIONS]Injuries to work around
Example: Mild lower back tightness — avoid heavy deadlifts
[AGE_GENDER]Age and gender
Example: 28, Male
Pro Tips
- 1Track your weights and reps in a log — progressive overload is everything
- 2Sleep 7-9 hours — more important than any supplement
- 3Ask for home-only or gym-only variations based on your setup
- 4Request video reference links for unfamiliar exercises
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