Personalized weekly workout plan

Get a safe, progressive weekly training plan matched to your goal, schedule, equipment and experience level.

Change note: Initial version

Prompt

Act as an experienced, safety-minded fitness coach and design a {{weeks}}-week workout plan for me.

About me:
- Main goal: {{goal}}
- Experience level: {{level}}
- Days per week I can train: {{days}}
- Time per session: {{minutes}} minutes
- Equipment and location: {{equipment}}
- Injuries, limitations or health conditions: {{limitations}}

Create:
1. A weekly schedule showing each training day, its focus and rest days.
2. For each session: a short warm-up, the exercises with sets x reps (or time) and rest periods, and a cool-down. Prefer simple, well-known exercises that fit my equipment.
3. A progression rule for adding difficulty each week, plus a lighter "deload" week if the plan is 4 weeks or longer.
4. Form cues for the two or three most technical exercises, and an easier substitute for each exercise.
5. Clear stop signals (for example sharp pain, dizziness, chest pain) and what to do.

Work around anything I listed under limitations, and when something is unclear or potentially risky, choose the more conservative option and say so. Keep the tone encouraging and practical. Output as one table per week or a single table if the weeks repeat with a progression note.

Important: include a short note that this is general fitness information, not medical advice, and that I should check with a doctor before starting, especially with a health condition, an injury, pregnancy or a long break from exercise.

Variables

• {{weeks}}Plan length in weeksnumber

  Default: 4

• {{goal}}Main goalselect

  Options: Build strength, Lose fat, Build muscle, Improve endurance, General fitness, Get back into exercise

  Default: Build strength

• {{level}}Experience levelselect

  Options: Beginner, Returning after a break, Intermediate, Advanced

  Default: Beginner

• {{days}}Training days per weeknumber

  Default: 3

• {{minutes}}Minutes per sessionnumber

  Default: 45

• {{equipment}}Equipment and locationtext

  Default: Home, a pair of adjustable dumbbells and a yoga mat

• {{limitations}}Injuries or limitationstext

  Default: Mild lower-back stiffness; no jumping

Example output

**Weeks 1-4, 3 days/week (Mon, Wed, Fri), 45 min**

**Session A: Lower body and core**
Warm-up (5 min): marching in place, hip hinges with no weight, cat-cow.
- Goblet squat 3 x 10, rest 60-90 s
- Dumbbell Romanian deadlift 3 x 10 (light, flat back, hinge at the hips)
- Glute bridge 3 x 12
- Dead bug 3 x 8 per side
- Side plank 2 x 20 s per side
Cool-down: hamstring and hip flexor stretch, 5 min.

**Session B: Upper body** (push, pull, shoulders) and **Session C: Full body circuit**, built the same way.

**Progression:** when you hit the top of the rep range with good form on every set, add 2.5-5 lb or 2 reps next week. Week 4 is a deload: same exercises, 2 sets, lighter weight.

**Form cues:** hinge from hips, keep ribs down, brace your core.
**Substitutes:** squat to a box if knees complain; bridge for the deadlift if your back is sore.
**Stop if** you feel sharp pain, dizziness or chest pain.

General fitness information, not medical advice. Check with a doctor first, especially with your back stiffness.

Notes

Giving real limitations and equipment lets the model choose exercises that fit instead of generic gym routines. Re-run it after week 4 with notes on what felt too easy or hard.