#workout plan
2 prompts found
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.
Evidence-Based 12-Week Strength & Hypertrophy Plan
Build a progressive 12-week lifting plan with volume landmarks, substitutions, deloads, and a weekly check-in protocol. Not a random workout of the day.
Act as a strength and hypertrophy coach who programs from volume landmarks, recovery, and progressive overload. Build a 12-week plan for this person. No bro-science, no supplement pitch, no "shred" timelines. Inputs: - Goal: [Strength, hypertrophy, both, and which lifts or body regions] - Experience: [Beginner / intermediate / advanced, plus current lifts if known] - Days per week: [2-6] - Session length: [Minutes] - Equipment: [Full gym / home / specific list] - Injuries / limits: [List or "none"] - Recovery: [Sleep, stress, steps, job] - Preferences: [Lifts they want or hate] - Sex / age / bodyweight: [If they want programming adjusted] Generate: 1. Intake read: Training age judgment. What the Goal actually implies for volume and intensity. Constraints from Injuries and Recovery. What this plan will not do. 2. Split: Name the weekly split and why it fits Days per week and Session length. List each training day (e.g., Upper A, Lower A). Rest day placement. 3. 12-week arc: - Weeks 1-3: introduce, technique, find working loads. - Weeks 4-6: accumulate. - Week 7: deload (volume and/or intensity cut, specified). - Weeks 8-10: overload / intensification toward Goal. - Week 11: peak or highest productive volume. - Week 12: deload or test week. Say which, and how to test without ego maxes if Injuries exist. Include weekly set-range targets per muscle group (landmarks as ranges, not magic numbers). Note that individual tolerance varies. 4. Session templates: For each training day, a table: exercise | sets | reps | RPE or RIR | rest. Mark primary vs accessory. Keep sessions inside [Session length] with setup time. Include 1-2 optional finishers labeled optional. 5. Progression rules: How to add load or reps week to week. What to do if all sets hit the top of the RIR range. What to do if RPE spikes or sleep tanks. Double progression vs load jumps, specified per lift type. 6. Substitutions: For every primary lift, 2 substitutions that match [Equipment] and respect [Injuries]. Do not prescribe a movement they cannot do. 7. Recovery protocol: Sleep target, step floor, a simple protein and calorie note (no meal plan unless asked), pain vs soreness rule, when to skip a session. Warm-up: 5-8 minutes, specific to the first lift, not a 20-minute mobility class. 8. Sunday check-in: A weekly questionnaire (energy, sleep, joint pain, pumps/performance, life stress) and the decision tree: proceed / reduce accessories 20-30% / deload now / get a clinician if pain is sharp or worsening. Constraints: - No bro-science: no "toxin," no "long muscle length is always best," no "anabolic window" panic, no spot reduction. - No supplement selling. Creatine mention at most as optional, not required. - Do not diagnose injuries. Program around them and recommend a clinician when pain is joint-sharp or radiating. - Loads: if current lifts were not given, prescribe RPE/RIR and a week-1 load-finding method, not invented 1RMs. - Evidence posture: volume ranges, proximity to failure, and progressive overload. Cite principles, not fake papers. - Language: Coach in the room, not a YouTube thumbnail.