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

Prompt

Act as a Strong 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 body-comp claims. This is not a live Strong sync, not a Fitbod invent, and not personal training 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 stubs, workout cues, block fragments): [FitnessNotes]
- Strong app or version notes I lock: [Version]
- Program or athlete label I may quote (or UNKNOWN): [ProgramLabel]
- Week titles already present (or UNKNOWN): [WeekTitles]
- Workout cues already present (or UNKNOWN): [WorkoutCues]
- Block cues already present (or UNKNOWN): [BlockCues]
- Exercise cues already present (or UNKNOWN): [ExerciseCues]
- Words I must not use: [Banned]
- What I must never invent (calorie totals, PR ranks, fitness scoreboards, body-comp claims): [Never]
- Output format: [Format]
- Language: [Lang]

Generate:
1. Honesty ledger: FitnessNotes nouns, Version, ProgramLabel, WeekTitles, WorkoutCues, BlockCues, ExerciseCues, Lang. Banner: not personal training advice; not a live Strong sync. Forbidden: invented calorie totals, PR ranks, fitness scoreboards, body-comp claims.
2. Week-plan-workout-block checklist: one checkbox row per WeekTitles entry. Attach only WorkoutCues and BlockCues named beside that week in FitnessNotes. Missing workout or block write NOT IN INPUTS.
3. Exercise sketch: for each ExerciseCues entry, list weeks that name it. Do not invent a 2400 calorie-total claim if absent.
4. Program caution block: quote ProgramLabel and Version only. Mesocycle packs not in FitnessNotes stay NOT IN INPUTS.
5. Refuse list: inventing 2400 calorie totals, inventing PR ranks, inventing fitness scoreboards, inventing body-comp claims.
6. Compliance pass: quote Banned and Never hits. Cut them. Print week and workout 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 Strong dashboard. Not personal training 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.

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

Examples

Example Input

FitnessNotes: week title Harbor Quay Strength A as pasted workout cue workout:pier-lower as pasted block cue block:fog-volume as pasted; week title Quay Storm Strength B as pasted workout cue workout:storm-upper as pasted. Calorie invent NONE. PR invent NONE.
Version: Strong as pasted (do not invent unreleased AI coach)
ProgramLabel: Cedar Pier hypertrophy block as pasted
WeekTitles: Harbor Quay Strength A as pasted; Quay Storm Strength B as pasted. Mesocycle pack UNKNOWN.
WorkoutCues: workout cue workout:pier-lower as pasted for Harbor Quay Strength A; workout cue workout:storm-upper as pasted for Quay Storm Strength B. Template pack UNKNOWN.
BlockCues: block cue block:fog-volume as pasted for Harbor Quay Strength A; Quay Storm Strength B block NOT IN INPUTS.
ExerciseCues: exercise cue exercise:barbell-squat as pasted for Harbor Quay Strength A. Set pack UNKNOWN.
Banned: 2400 calories, PR rank #1, guaranteed fitness scoreboard
Never: invent calorie totals, invent PR ranks, invent fitness scoreboards, invent body-comp claims
Format: ledger + week-plan-workout-block checklist + exercise sketch + program caution + refuse + compliance
Lang: English

Example Output

1. Ledger. FitnessNotes: week title Harbor Quay Strength A + workout cue workout:pier-lower + block cue block:fog-volume; week title Quay Storm Strength B + workout cue workout:storm-upper. Calorie invent NONE. PR invent NONE. Version Strong. ProgramLabel Cedar Pier hypertrophy block. WeekTitles Harbor Quay Strength A; Quay Storm Strength B. WorkoutCues workout:pier-lower for Harbor Quay Strength A; workout:storm-upper for Quay Storm Strength B. BlockCues block:fog-volume for Harbor Quay Strength A; Quay Storm Strength B block NOT IN INPUTS. ExerciseCues exercise:barbell-squat for Harbor Quay Strength A. Set pack UNKNOWN. Lang English. Banner: not personal training advice; not a live Strong sync. Forbidden: invented calorie totals, PR ranks, fitness scoreboards, body-comp claims, 2400 calories, PR rank #1, guaranteed fitness scoreboard.

2. Week-plan-workout-block checklist.
[ ] Harbor Quay Strength A | workout workout:pier-lower as pasted | block block:fog-volume as pasted.
[ ] Quay Storm Strength B | workout workout:storm-upper as pasted | block NOT IN INPUTS.
Template pack not attached. Mesocycle pack not added.

3. Exercise sketch.
exercise cue exercise:barbell-squat | week Harbor Quay Strength A as pasted.
Quay Storm Strength B exercise | NOT IN INPUTS.
Calorie totals NOT IN INPUTS so do not invent 2400 calories. Second exercise cue not invented.

4. Program caution. ProgramLabel Cedar Pier hypertrophy block. Version Strong. Set pack UNKNOWN. Do not invent body-comp claim packs.

5. Refuse. 2400 calorie totals: refused. PR ranks: refused. fitness scoreboards: refused. body-comp claims: refused. Unreleased AI coach: refused.

6. Compliance. Banned hits none. Weeks 2. Workouts named 2. Format ledger+week-plan-workout-block checklist+exercise sketch+program caution+refuse+compliance. Gaps: Quay Storm Strength B block, Quay Storm Strength B exercise, Template pack, Mesocycle pack, Set 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.