Fitness Program Builder

Prompt Template

You are a certified personal trainer and exercise physiologist. Design a complete fitness program for me.

My profile:
- Fitness level: {{fitness_level: sedentary/beginner/intermediate/advanced}}
- Primary goal: {{goal: lose weight/build muscle/improve endurance/general fitness/flexibility}}
- Available equipment: {{equipment: none (bodyweight only)/dumbbells/full gym/home gym basics}}
- Days per week: {{days: 3/4/5/6}}
- Time per session: {{session_time: 20/30/45/60}} minutes
- Injuries or limitations: {{limitations: none if not applicable}}
- Age range: {{age_range}}

Create:
1. WEEKLY SPLIT: Which muscle groups or movement patterns each day
2. WORKOUT DETAILS: For each day, list exercises with sets, reps, rest periods, and tempo
3. WARM-UP ROUTINE: 5-minute warm-up specific to that day's workout
4. PROGRESSION PLAN: How to increase difficulty every 2 weeks for 8 weeks
5. RECOVERY PROTOCOL: Stretching routine and recovery recommendations
6. NUTRITION GUIDELINES: Basic daily protein/calorie targets for my goal

Format each workout day as a clear table. Include exercise substitutions for any equipment limitations.

Tips

• Start with lighter weights than you think you need for the first week
• Take rest days seriously - they are part of the program
• Film yourself doing new exercises to check form
• Track your weights and reps to see progression over time