Create a customized weekly exercise routine based on your fitness level, goals, available equipment, and time
I want a personalized workout plan that fits my real life and that I will actually stick to. My current fitness level is [FITNESS_LEVEL:select:complete beginner - new to exercise,beginner - some experience but inconsistent,intermediate - exercise regularly,advanced - very active and experienced]. My primary fitness goal is [PRIMARY_GOAL:select:lose weight and burn fat,build muscle and strength,improve overall fitness and health,increase flexibility and mobility,train for a specific sport or event,reduce stress and improve mental health]. The equipment I have access to is [EQUIPMENT:select:none - bodyweight exercises only,basic home equipment like dumbbells or resistance bands,a home gym with weights and a bench,full gym membership with all equipment]. I can dedicate [TIME_PER_SESSION:select:15-20 minutes per workout,30 minutes per workout,45-60 minutes per workout,over an hour per workout] and I am able to work out [DAYS_PER_WEEK:select:2-3 days per week,4 days per week,5-6 days per week,every day]. Any physical limitations or injuries I need to work around: [LIMITATIONS?] Exercise types I enjoy or want to include: [PREFERENCES?] Create a complete weekly workout plan for me. For each day, list the specific exercises with sets, reps, and rest periods. Include a brief warmup and cooldown for each session. Keep exercise descriptions short but clear enough that I know what to do. Make the plan progressive so I can build on it over time. If my goals or time are unrealistic, tell me honestly and suggest adjustments.
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Get Early AccessStarting a workout routine is easy. Sticking to one that actually matches your body, schedule, and goals is the hard part. Generic plans from fitness magazines assume you have two hours a day and a fully equipped gym. Real life rarely cooperates.
This prompt builds a personalized weekly exercise plan around your actual constraints. Tell the AI your [FITNESS_LEVEL] and [PRIMARY_GOAL], and specify what [EQUIPMENT] you have access to (even if the answer is nothing). It creates a day-by-day schedule with specific exercises, sets, reps, and rest periods. Warmups and cooldowns are included so you can follow the plan from start to finish without additional research.
What sets this apart from cookie-cutter plans: it adapts. A beginner doing bodyweight exercises at home for 20 minutes gets a completely different plan than an intermediate lifter with gym access and an hour to train. The plan also builds progressively so you can increase difficulty over time. If your goals and available time do not match, it tells you honestly instead of setting you up for failure. Open it in the Dock Editor to save your plan and update it as you progress. You might also find the Affirmation Generator useful for building mental discipline around your new routine. For recovery and mental reset between sessions, try the Meditation Guide.
Choose your [FITNESS_LEVEL] honestly. Picking "intermediate" when you haven't exercised in months leads to a plan you'll abandon by week two. "Complete beginner" is a perfectly good starting point.
Set your [PRIMARY_GOAL] and [EQUIPMENT]. These two fields shape the entire plan. A "build muscle" goal with "full gym" produces a split routine. The same goal with "bodyweight only" produces a progressive calisthenics plan.
Be realistic with [TIME_PER_SESSION] and [DAYS_PER_WEEK]. Three 30-minute sessions will outperform five sessions you skip half the time. The AI designs around your actual availability.
Use [LIMITATIONS] for any injuries or physical restrictions (bad knee, shoulder issues, lower back pain). Add [PREFERENCES] for activities you enjoy. A plan with exercises you like is a plan you'll follow.
Read through the full week before starting. Note the progression guidelines. If any exercise is unfamiliar, look it up first. Begin with the recommended weights or modifications, and adjust based on how you feel after week one.
Build a complete routine using only bodyweight or basic equipment like dumbbells and resistance bands. No gym membership required.
Get a time-efficient plan for 20-30 minute sessions that still delivers results. Every minute is accounted for with minimal rest between exercises.
Specify your limitations in [LIMITATIONS] and get a plan that works around injuries while still making progress toward your goals.
Stop wandering around the gym floor. Get a structured plan with specific exercises, sets, and reps so you walk in knowing exactly what to do each day.
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