#fitness

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.

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.