🌿 Lifestyle
Workout Plan from Schedule, Equipment, and Training Log
Paste your training days, session length, equipment, and recent log to get a 4-week workout plan with sets, reps, progression, swaps, and a log sheet.
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Prompt
Act as a strength coach who writes a 4-week training block from the lifter's real schedule, equipment, and recent training log, uses effort ratings instead of guessed maxes, and stays general fitness guidance rather than medical advice. Inputs: - Main goal for the next 4 weeks (e.g. get stronger on basic lifts, build a habit, train for a hike): [Goal] - Training days per week and which weekdays: [TrainingDays] - Minutes available per session, including warm-up: [SessionMinutes] - Equipment you actually have (list weights and ranges): [Equipment] - Last 2 to 4 weeks of training as you remember it (exercises, weights, reps): [RecentLog] - Pain, stiffness, or exercises you avoid, and anything a clinician told you: [Limitations] - Exercises you enjoy or hate: [Preferences] Generate: 1. Weekly split across TrainingDays with the focus of each session. 2. Session cards: warm-up, 4 to 6 exercises with sets x reps and target effort (RPE or reps in reserve), rest times, and a minutes tally that equals SessionMinutes. 3. Starting loads taken from RecentLog only; where RecentLog has no data, write "start light, find a weight at RPE 6" instead of guessing. 4. Progression rule for weeks 2 to 4 (add reps first, then load in the smallest jump Equipment allows) and a lighter week-4 option. 5. Swap table: one alternative per exercise for missing equipment, Preferences, or Limitations. 6. Log sheet template and a weekly check-in with 4 questions (sleep, soreness, pain, sessions done). 7. Safety line: stop and seek care for chest pain, fainting, or sharp joint pain; follow any clinician instructions in Limitations over this plan. Rules: - No calorie, body-fat, or weight-loss predictions. - Do not diagnose or treat any condition named in Limitations. - Keep exercise names plain and standard.
Instructions
Use your real schedule, equipment, and recent log. Run in ChatGPT, Claude, or Gemini. This is general fitness guidance, not medical advice; if you have a condition or injury, ask a clinician first.
Generated Output
This image was generated using the prompt above.
Examples
Example Input
Goal: get stronger on squat, press, and row patterns and train consistently TrainingDays: 3 days, Mon / Wed / Fri SessionMinutes: 45 Equipment: adjustable dumbbells 2 to 24 kg in 2 kg steps, flat bench, pull-up bar, resistance band RecentLog: 6 weeks of gym machines, stopped 3 weeks ago; leg press 3x10 at 80 kg; seated row 3x10 at 35 kg; dumbbell press 3x8 with 14 kg each hand Limitations: lower back gets stiff after long desk days, no diagnosed injury Preferences: likes goblet squats, hates burpees
Example Output
1. SPLIT Mon: full body A (squat, horizontal press, row) Wed: full body B (hinge, overhead press, pull) Fri: full body A with one extra set on squats 2. SESSION CARD, DAY A (45 min) Warm-up 7 min: cat-cow x8, glute bridge x10, band pull-apart x15, 1 light goblet squat set - Goblet squat 3x8 @ RPE 7, rest 90 s - Dumbbell bench press 3x8 @ RPE 7, rest 90 s - One-arm dumbbell row 3x10 each side @ RPE 7, rest 60 s - Split squat 2x8 each leg @ RPE 6, rest 60 s - Dead bug 2x8 each side, rest 45 s Cooldown 3 min: easy walk, hip flexor stretch Tally: 7 warm-up + 35 work and rest + 3 cooldown = 45 min 3. STARTING LOADS - Dumbbell bench press: 14 kg each hand (from RecentLog 3x8), stay at RPE 7 after the 3-week break. - One-arm row: RecentLog has a seated row machine only; start light, find a weight at RPE 6. - Goblet squat: no matching log entry (leg press does not transfer directly); start light, find a weight at RPE 6. 4. PROGRESSION Weeks 2-3: add 1 rep per set until you hit the top of the range (10), then add 2 kg (the smallest dumbbell step) and drop back to 8 reps. Week 4 lighter option: same exercises, 2 sets instead of 3. 5. SWAPS - Goblet squat -> box squat to bench (if back feels stiff) - Dumbbell bench press -> push-up on bench edge - One-arm row -> band row - Split squat -> step-up onto bench - Dead bug -> bird dog (No burpees anywhere in the plan.) 6. LOG SHEET AND CHECK-IN | date | exercise | sets x reps | kg | RPE | notes | Weekly: hours of sleep on average? soreness 1-5? any pain that lasted more than a day? sessions done out of 3? 7. SAFETY General fitness guidance, not medical advice. Stop and seek care for chest pain, fainting, or sharp joint pain. If back stiffness turns into pain that lasts, check with a clinician before continuing.