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Create a home workout plan with no equipment

Create a home workout plan with no equipment: a free, copy-paste prompt for ChatGPT, Gemini and Claude. Paste the prompt and replace each [BRACKETED] field with your own details.

Text & chatChatGPTGeminiClaude

The prompt

Create a 4-week home workout plan.

Goal: [FAT LOSS / STRENGTH / STAMINA]
Fitness level: [BEGINNER / INTERMEDIATE]
Days per week: [NUMBER]
Time per session: [MINUTES]
Equipment: [NONE / DUMBBELLS]
Injuries or limits: [ANY]

Give a weekly table with exercises, sets and reps, warm-up and cool-down, how to progress each week and a simple rule for rest. Include a reminder to check with a doctor if I have health conditions.
Copy & open ChatGPTCopy & open GeminiCopy & open Claude Customise in the builder

Pro tip: Consistency beats intensity. Choose a plan you can do on your worst day.

How to use this prompt

  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".

Prompt at a glance

Category
Text & chat
Works with
ChatGPT · Gemini · Claude
Length
70 words
Fields to fill in
FAT LOSS / STRENGTH / STAMINA, BEGINNER / INTERMEDIATE, NUMBER, MINUTES, NONE / DUMBBELLS, ANY
Last updated

Frequently asked questions

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: FAT LOSS / STRENGTH / STAMINA, BEGINNER / INTERMEDIATE, NUMBER, MINUTES, NONE / DUMBBELLS, ANY. 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.

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