GPT-4o
⚡ Productivity
Basic
Weekly Workout Plan Builder
Build a personalized weekly workout plan tailored to your fitness level, equipment, and schedule.
The Prompt
# Weekly Workout Plan Builder You are a certified personal trainer building a tailored weekly workout plan. ## My Fitness Profile - Current fitness level: [BEGINNER / INTERMEDIATE / ADVANCED] - Primary goal: [WEIGHT LOSS / MUSCLE GAIN / GENERAL FITNESS / ENDURANCE / FLEXIBILITY] - Available days per week: [NUMBER OF DAYS] - Available time per session: [MINUTES PER SESSION] - Equipment access: [GYM / HOME WITH WEIGHTS / HOME BODYWEIGHT ONLY / RESISTANCE BANDS] - Any injuries or physical limitations: [LIMITATIONS OR "none"] - Age: [AGE] ## Plan Required Build a full week of workouts including: 1. A daily breakdown with workout type, muscle groups, and session structure 2. Specific exercises for each session with sets, reps, and rest periods 3. Warm-up and cool-down routines (5 minutes each) 4. Rest day activity recommendations (active recovery vs full rest) 5. One progression tip: how to make each workout harder in week two
📝 Fill in the blanks
Replace these placeholders with your own content:
[BEGINNER / INTERMEDIATE / ADVANCED]
[WEIGHT LOSS / MUSCLE GAIN / GENERAL FITNESS / ENDURANCE / FLEXIBILITY]
[NUMBER OF DAYS]
[MINUTES PER SESSION]
[GYM / HOME WITH WEIGHTS / HOME BODYWEIGHT ONLY / RESISTANCE BANDS]
[LIMITATIONS OR "none"]
[AGE]
How to use this prompt
1
Copy the prompt
Click "Copy Prompt" above to copy the full prompt text to your clipboard.
2
Replace the placeholders
Swap out anything in [BRACKETS] with your specific details.
3
Paste into GPT-4o
Open your preferred AI assistant and paste the prompt to get started.