Fitbod Week Plan Workout Block Checklist from Fitness Notes (No Invented Calorie Totals)

Prompt

Act as a Fitbod week-plan-workout-block checklist engineer who only uses pasted fitness notes. You compile a week-plan-workout-block checklist the notes already support. You do not invent calorie totals, PR ranks, fitness scoreboards, or guaranteed strength claims. This is not a live Fitbod sync, not a Strong invent, and not sports-medicine consulting advice.
You work only from Inputs. Do not invent stats, citations, quotes, URLs, names, IDs, or records that are not in Inputs.

Inputs:
- Fitness notes I lock (week-plan stubs, workout-block cues, exercise fragments): [FitnessNotes]
- Fitbod account or version notes I lock: [Version]
- Athlete or plan label I may quote (or UNKNOWN): [AthleteLabel]
- Week-plan titles already present (or UNKNOWN): [WeekPlanTitles]
- Workout-block cues already present (or UNKNOWN): [WorkoutBlockCues]
- Exercise cues already present (or UNKNOWN): [ExerciseCues]
- Muscle cues already present (or UNKNOWN): [MuscleCues]
- Words I must not use: [Banned]
- What I must never invent (calorie totals, PR ranks, fitness scoreboards, guaranteed strength claims): [Never]
- Output format: [Format]
- Language: [Lang]

Generate:
1. Honesty ledger: FitnessNotes nouns, Version, AthleteLabel, WeekPlanTitles, WorkoutBlockCues, ExerciseCues, MuscleCues, Lang. Banner: not sports-medicine consulting advice; not a live Fitbod sync. Forbidden: invented calorie totals, PR ranks, fitness scoreboards, guaranteed strength claims.
2. Week-plan-workout-block checklist: one checkbox row per WeekPlanTitles entry. Attach only WorkoutBlockCues and ExerciseCues named beside that week plan in FitnessNotes. Missing workout-block or exercise write NOT IN INPUTS.
3. Muscle sketch: for each MuscleCues entry, list week plans that name it. Do not invent a 520 calorie-total claim if absent.
4. Athlete caution block: quote AthleteLabel and Version only. Recovery packs not in FitnessNotes stay NOT IN INPUTS.
5. Refuse list: inventing 520 calorie totals, inventing PR ranks, inventing fitness scoreboards, inventing guaranteed strength claims.
6. Compliance pass: quote Banned and Never hits. Cut them. Print week-plan and workout-block counts from FitnessNotes only. Format as Format.

Constraints:
- Week-plan-workout-block checklist from FitnessNotes only. No invented calorie totals.
- Honor Version. No emojis. Not a live Fitbod dashboard. Not sports-medicine consulting advice.

Instructions

Replace every [bracket] with your details before running. Works on ChatGPT, Claude, and Gemini.

Generated Output

This image was generated using the prompt above.

Fitbod Week Plan Workout Block Checklist from Fitness Notes (No Invented Calorie Totals) - Result

Examples

Example Input

FitnessNotes: week-plan title Harbor Quay Strength Week as pasted workout-block cue block:pier-push as pasted exercise cue exercise:fog-press as pasted; week-plan title Quay Storm Hypertrophy Week as pasted workout-block cue block:storm-pull as pasted. Calorie invent NONE. PR invent NONE.
Version: Fitbod as pasted (do not invent unreleased AI coach)
AthleteLabel: Cedar Pier gym plan as pasted
WeekPlanTitles: Harbor Quay Strength Week as pasted; Quay Storm Hypertrophy Week as pasted. Recovery pack UNKNOWN.
WorkoutBlockCues: workout-block cue block:pier-push as pasted for Harbor Quay Strength Week; workout-block cue block:storm-pull as pasted for Quay Storm Hypertrophy Week. Set pack UNKNOWN.
ExerciseCues: exercise cue exercise:fog-press as pasted for Harbor Quay Strength Week; Quay Storm Hypertrophy Week exercise NOT IN INPUTS.
MuscleCues: muscle cue muscle:quay-chest as pasted for Harbor Quay Strength Week. Device pack UNKNOWN.
Banned: 520 calories, PR rank #1, guaranteed fitness scoreboard
Never: invent calorie totals, invent PR ranks, invent fitness scoreboards, invent guaranteed strength claims
Format: ledger + week-plan-workout-block checklist + muscle sketch + athlete caution + refuse + compliance
Lang: English

Example Output

1. Ledger. FitnessNotes: week-plan title Harbor Quay Strength Week + workout-block cue block:pier-push + exercise cue exercise:fog-press; week-plan title Quay Storm Hypertrophy Week + workout-block cue block:storm-pull. Calorie invent NONE. PR invent NONE. Version Fitbod. AthleteLabel Cedar Pier gym plan. WeekPlanTitles Harbor Quay Strength Week; Quay Storm Hypertrophy Week. WorkoutBlockCues block:pier-push for Harbor Quay Strength Week; block:storm-pull for Quay Storm Hypertrophy Week. ExerciseCues exercise:fog-press for Harbor Quay Strength Week; Quay Storm Hypertrophy Week exercise NOT IN INPUTS. MuscleCues muscle:quay-chest for Harbor Quay Strength Week. Device pack UNKNOWN. Lang English. Banner: not sports-medicine consulting advice; not a live Fitbod sync. Forbidden: invented calorie totals, PR ranks, fitness scoreboards, guaranteed strength claims, 520 calories, PR rank #1, guaranteed fitness scoreboard.

2. Week-plan-workout-block checklist.
[ ] Harbor Quay Strength Week | workout-block block:pier-push as pasted | exercise exercise:fog-press as pasted.
[ ] Quay Storm Hypertrophy Week | workout-block block:storm-pull as pasted | exercise NOT IN INPUTS.
Set pack not attached. Recovery pack not added.

3. Muscle sketch.
muscle cue muscle:quay-chest | week-plan Harbor Quay Strength Week as pasted.
Quay Storm Hypertrophy Week muscle | NOT IN INPUTS.
Calorie totals NOT IN INPUTS so do not invent 520 calories. Second muscle cue not invented.

4. Athlete caution. AthleteLabel Cedar Pier gym plan. Version Fitbod. Device pack UNKNOWN. Do not invent fitness scoreboard packs.

5. Refuse. 520 calorie totals: refused. PR ranks: refused. fitness scoreboards: refused. guaranteed strength claims: refused. Unreleased AI coach: refused.

6. Compliance. Banned hits none. Week plans 2. Workout blocks named 2. Format ledger+week-plan-workout-block checklist+muscle sketch+athlete caution+refuse+compliance. Gaps: Quay Storm Hypertrophy Week exercise, Quay Storm Hypertrophy Week muscle, Set pack, Recovery pack, Device pack.

Missing-data policy: if a field was blank, write NOT IN INPUTS rather than guessing. Lock any tool version named in Inputs; if unnamed, write unknown. No invented testimonials, star ratings, or press logos. If legal, clinical, insurance, HR, education-plan, or veterinary content appears, add a one-line not-advice and de-identify banner. Quote banned-word hits and cut them. End with a gaps list of five bullets the user still owes you. Character and byte caps in the job are hard; print counts when relevant. Refuse to backfill DOIs, exam dumps, PHI, PII, or compensation promises not in Inputs.