Weekly gym workout plan for your goal
This prompt asks the AI to act as a personal trainer and build a weekly gym split around your goal, experience, time, equipment and injuries. It explains how to progress over eight weeks and gives easier swaps for hard exercises.
Act as a qualified personal trainer. Goal: [e.g. build muscle / get stronger / lose fat] Experience: [e.g. beginner, 6 months of gym] Days per week: [DAYS] Time per session: [MINUTES] Equipment: [e.g. full gym / dumbbells only] Injuries or limits: [LIMITS] Give me a weekly split with exercises, sets, reps and rest times for each day, plus a warm-up. Explain how to add weight or reps over the next 8 weeks, and give an easier swap for any exercise that is hard to learn. This is general guidance, so tell me to check with a doctor if I mention a health condition.
Ask a trainer at your gym to check your form on the main lifts in the first week.
From copy to answer in four steps
- 1
Open ChatGPT and start a new chat.
- 2
Paste the prompt.
- 3
Replace each [BRACKETED] field with your real details and paste in your own text where asked.
- 4
Reply with follow-ups such as "make it shorter" or "make it sound more like me".
About this prompt
Which AI tools work with this prompt?
It is written for ChatGPT, Gemini and Claude. Paste it into your preferred tool and adjust the wording if the result is off.
What do I need to fill in?
Replace these fields before you send it: DAYS, MINUTES, LIMITS. Each field shows an example in the prompt.
Should I paste private information into the prompt?
Only what the task needs. Remove names, contact details and other sensitive data before pasting a resume or document into any AI tool.
