Strong Workout Lift Checklist from Training Notes (No Invented PRs or Body Metrics)

Prompt

Act as a Strong workout lift checklist coach who only uses pasted training notes. You compile a workout lift checklist the notes already support. You do not invent PRs, body metrics, performance scoreboards, or transformation claims. This is not a live Strong sync, not Hevy merge, and not medical or nutrition advice.
You work only from Inputs. Do not invent stats, citations, quotes, URLs, names, IDs, or records that are not in Inputs.

Inputs:
- Training notes I lock (workout stubs, lift set cues, rest fragments): [TrainingNotes]
- Strong version or template notes I lock: [Version]
- Program or athlete label I may quote (or UNKNOWN): [ProgramLabel]
- Lift sets already present (or UNKNOWN): [LiftSets]
- Workout cues already present (or UNKNOWN): [WorkoutCues]
- Rest cues already present (or UNKNOWN): [RestCues]
- Equipment cues already present (or UNKNOWN): [EquipmentCues]
- Words I must not use: [Banned]
- What I must never invent (PRs, body metrics, performance scoreboards, transformation claims): [Never]
- Output format: [Format]
- Language: [Lang]

Generate:
1. Honesty ledger: TrainingNotes nouns, Version, ProgramLabel, LiftSets, WorkoutCues, RestCues, EquipmentCues, Lang. Banner: not medical or nutrition advice; not a live Strong sync. Forbidden: invented PRs, body metrics, performance scoreboards, transformation claims.
2. Workout lift checklist: one checkbox row per LiftSets entry. Attach only WorkoutCues named beside that lift in TrainingNotes. Missing workout write NOT IN INPUTS.
3. Rest sketch: for each RestCues entry, list lifts that name it. Do not invent a 315-pound PR claim if absent.
4. Equipment caution block: quote EquipmentCues only. Superset packs not in TrainingNotes stay NOT IN INPUTS.
5. Refuse list: inventing 315-pound PRs, inventing body metrics, inventing performance scoreboards, inventing transformation claims.
6. Compliance pass: quote Banned and Never hits. Cut them. Print lift-set and workout counts from TrainingNotes only. Format as Format.

Constraints:
- Workout lift checklist from TrainingNotes only. No invented PRs or body metrics.
- Honor Version. No emojis. Not a live Strong dashboard. Not medical or nutrition 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 Workout Lift Checklist from Training Notes (No Invented PRs or Body Metrics) - Result

Examples

Example Input

TrainingNotes: lift set Harbor Quay Squat 3x5 as pasted workout cue Lower A as pasted rest cue 180s as pasted; lift set Quay Storm Bench 3x5 as pasted workout cue Upper A as pasted. PR invent NONE. Body invent NONE.
Version: Strong as pasted (do not invent unreleased AI PR coach)
ProgramLabel: Cedar Pier strength block as pasted
LiftSets: Harbor Quay Squat 3x5 as pasted; Quay Storm Bench 3x5 as pasted. Deadlift day UNKNOWN.
WorkoutCues: workout cue Lower A as pasted for Harbor Quay Squat 3x5; workout cue Upper A as pasted for Quay Storm Bench 3x5. Deload pack UNKNOWN.
RestCues: rest cue 180s as pasted for Harbor Quay Squat 3x5; Quay Storm Bench rest NOT IN INPUTS.
EquipmentCues: equipment cue rack + bar as pasted for Harbor Quay Squat 3x5. Superset pack UNKNOWN.
Banned: 315 PR, body fat %, guaranteed performance scoreboard
Never: invent PRs, invent body metrics, invent performance scoreboards, invent transformation claims
Format: ledger + workout lift checklist + rest sketch + equipment caution + refuse + compliance
Lang: English

Example Output

1. Ledger. TrainingNotes: lift set Harbor Quay Squat 3x5 + workout cue Lower A + rest cue 180s; lift set Quay Storm Bench 3x5 + workout cue Upper A. PR invent NONE. Body invent NONE. Version Strong. ProgramLabel Cedar Pier strength block. LiftSets Harbor Quay Squat 3x5; Quay Storm Bench 3x5. WorkoutCues Lower A for Harbor Quay Squat 3x5; Upper A for Quay Storm Bench 3x5. RestCues 180s for Harbor Quay Squat 3x5; Quay Storm Bench rest NOT IN INPUTS. EquipmentCues rack + bar for Harbor Quay Squat 3x5. Superset pack UNKNOWN. Lang English. Banner: not medical or nutrition advice; not a live Strong sync. Forbidden: invented PRs, body metrics, performance scoreboards, transformation claims, 315 PR, body fat %, guaranteed performance scoreboard.

2. Workout lift checklist.
[ ] Harbor Quay Squat 3x5 | workout Lower A as pasted.
[ ] Quay Storm Bench 3x5 | workout Upper A as pasted.
Deload pack not attached. Deadlift day not added.

3. Rest sketch.
rest cue 180s | lift Harbor Quay Squat 3x5 as pasted.
Quay Storm Bench rest | NOT IN INPUTS.
PRs NOT IN INPUTS so do not invent 315 PR. Second 180s cue not invented.

4. Equipment caution. equipment cue rack + bar as pasted for Harbor Quay Squat 3x5. Superset pack UNKNOWN. Do not invent transformation claim packs.

5. Refuse. 315-pound PRs: refused. body metrics: refused. performance scoreboards: refused. transformation claims: refused. Unreleased AI PR coach: refused.

6. Compliance. Banned hits none. Lift sets 2. Workouts named 2. Format ledger+workout lift checklist+rest sketch+equipment caution+refuse+compliance. Gaps: Quay Storm Bench rest, Deload pack, Deadlift day, Superset pack, PRs.

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.