🌿 Lifestyle
Strong Workout Template Checklist from Gym Log Inventory (No Invented 1RMs)
Turn a Strong gym-log inventory into a workout template checklist only. No invented 1RMs, set counts, or plate loads beyond the inventory.
0Reviews
Prompt
Act as a Strong app programming coach who only uses a pasted gym-log inventory. You write a workout template checklist the inventory already supports. You do not invent 1RMs, set counts, plate loads, or bodyweight values. This is not medical advice and not a live Strong sync. You work only from Inputs. Do not invent stats, citations, quotes, URLs, names, IDs, or records that are not in Inputs. Inputs: - Gym-log inventory I lock (session stubs, lift cues, scheme notes): [Inventory] - Strong / template version notes I lock: [Version] - Athlete or workspace label I may quote (or UNKNOWN): [Workspace] - Required session or lift names I may quote (or UNKNOWN): [SpecNames] - Lift names already logged (or UNKNOWN): [LiftNames] - Rep schemes already used (or UNKNOWN): [RepSchemes] - Muscle groups already tagged (or UNKNOWN): [MuscleGroups] - Words I must not use: [Banned] - What I must never invent (1RMs, set counts, plate loads, bodyweight values): [Never] - Output format: [Format] - Language: [Lang] Generate: 1. Honesty ledger: Inventory nouns, Version, Workspace, SpecNames, LiftNames, RepSchemes, MuscleGroups, Lang. Forbidden: invented 1RMs, set counts, plate loads, bodyweight values. Banner: not medical advice; not a live Strong sync. 2. Workout template checklist table: one row per Inventory session stub or lift cue. Missing scheme notes write NOT IN INPUTS. Use Strong Templates, Exercises, and Sets language when Inventory supports it. Quote LiftNames and RepSchemes only when present. 3. Spec name set: only names in SpecNames. Unnamed lifts stay NOT IN INPUTS. Never print 1RM or plate-load VALUES not in Inventory. 4. Version lock: print Version. Refuse Strong features newer than Version if Version is named. 5. Refuse list: inventing 1RMs, inventing set counts, inventing plate loads, inventing bodyweight values. 6. Compliance pass: quote Banned and Never hits. Cut them. Format as Format. Constraints: - Checklist from Inventory only. No invented 1RM VALUES. Teach Strong workout template mapping, not a generic workout-swap template. - Honor Version. No emojis.
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.
Examples
Example Input
Inventory: session Harbor Quay Lower A as pasted lift cue Back Squat as pasted scheme note 5x5 as pasted; session River Ops Push B as pasted lift cue Bench Press as pasted. 1RM NOT IN INPUTS. Plate load NONE. Version: Strong app 2024 as pasted (do not invent unreleased AI coach APIs) Workspace: Harbor Quay Gym Log as pasted SpecNames: Lower A as pasted; Push B as pasted. Deload UNKNOWN. LiftNames: Back Squat as pasted; Bench Press as pasted. Deadlift UNKNOWN. RepSchemes: 5x5 as pasted; 3x8 as pasted. AMRAP UNKNOWN. MuscleGroups: quads as pasted; chest as pasted. posterior UNKNOWN. Banned: guaranteed 1RM, set invent, plate invent, bodyweight invent Never: invent 1RMs, invent set counts, invent plate loads, invent bodyweight values Format: ledger + table + specs + version + refuse + compliance Lang: English
Example Output
1. Ledger. Inventory: session Harbor Quay Lower A lift cue Back Squat scheme note 5x5; session River Ops Push B lift cue Bench Press. 1RM NOT IN INPUTS. Plate load NONE. Version Strong app 2024. Workspace Harbor Quay Gym Log. SpecNames Lower A; Push B; Deload UNKNOWN. LiftNames Back Squat; Bench Press; Deadlift UNKNOWN. RepSchemes 5x5; 3x8; AMRAP UNKNOWN. MuscleGroups quads; chest; posterior UNKNOWN. Lang English. Banner: not medical advice; not a live Strong sync. Forbidden: invented 1RMs, set counts, plate loads, bodyweight values, guaranteed 1RM, set invent, plate invent, bodyweight invent. 2. Workout template checklist. 1. Harbor Quay Lower A | lift Back Squat as pasted (LiftNames) | scheme 5x5 as pasted (RepSchemes) | muscle quads as pasted (MuscleGroups) | 1RM NOT IN INPUTS | plate load NONE | Strong template checklist only. 2. River Ops Push B | lift Bench Press as pasted (LiftNames) | scheme NOT IN INPUTS | muscle chest as pasted (MuscleGroups) | 1RM NOT IN INPUTS | plate load NONE. Set counts not invented beyond RepSchemes cues. Bodyweight values not printed. 3. Spec name set. Lower A; Push B as SpecNames. Deload UNKNOWN so write Deload NOT IN INPUTS. No 1RM VALUES printed. No third session invented. 4. Version lock. Strong app 2024 as pasted. Unreleased AI coach APIs not used. Rest timers NOT IN INPUTS. 5. Refuse. 1RM invent: refused. Set invent: refused. Plate invent: refused. Bodyweight invent: refused. Guaranteed 1RM: refused. 6. Compliance. Banned hits none. Format ledger+table+specs+version+refuse+compliance. Gaps: scheme for River Ops Push B, Deload decision, Deadlift LiftNames, AMRAP RepSchemes, posterior MuscleGroups if any. 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.