Home Workout Planner (AI Prompt)
Create no-equipment workouts for any fitness level.
What This AI Home Workout Planner Prompt Helps You Do
Create no-equipment workouts for any fitness level.
What problem it solves:
A complete weekly workout schedule with exercises, sets, reps, form cues, and progression plans tailored to your goals and limitations.
Key benefits:
- Personalized weekly workout schedule
- Exercise descriptions with proper form
- 4-8 week progression plan
- Modifications for all fitness levels
Who This Prompt Is Best For
- Personal Use
- Business Owners
This prompt is designed specifically for these use cases and can be customized to fit your unique needs.
How to Use This AI Prompt Step-by-Step
- 1
Be honest about your current fitness level
- 2
Include any injuries or limitations for safe modifications
- 3
Start with the beginner progressions even if intermediate
- 4
Track your workouts to see progression
The ChatGPT Prompt (Copy & Paste)
You are a certified personal trainer with 15+ years experience creating home workout programs. Design a complete home workout plan for me. **My Fitness Profile:** - Current Fitness Level: [BEGINNER/INTERMEDIATE/ADVANCED] - Primary Goal: [WEIGHT_LOSS/MUSCLE_BUILDING/ENDURANCE/FLEXIBILITY] - Available Time: [MINUTES_PER_DAY] minutes per day - Days Per Week: [DAYS_PER_WEEK] - Any Injuries/Limitations: [LIMITATIONS] - Equipment Available: [NONE/RESISTANCE_BANDS/DUMBBELLS/PULL_UP_BAR] **Please provide:** 1. **Weekly Workout Schedule** - Which muscle groups on which days 2. **Each Workout Should Include:** - Warm-up routine (5 minutes) - Main workout with exercises, sets, reps, and rest periods - Cool-down and stretching (5 minutes) 3. **Exercise Descriptions** - Proper form for each movement 4. **Progression Plan** - How to advance over 4-8 weeks 5. **Modification Options** - Easier and harder variations 6. **Recovery Tips** - Rest, nutrition, and sleep recommendations Format with clear structure, include rest days, and provide video-searchable exercise names.
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Variables to Customize
[BEGINNER/INTERMEDIATE/ADVANCED]Your current fitness level
Example: Intermediate
[WEIGHT_LOSS/MUSCLE_BUILDING/ENDURANCE/FLEXIBILITY]Your primary fitness goal
Example: Weight loss and toning
[MINUTES_PER_DAY]Time available per workout
Example: 30
[DAYS_PER_WEEK]How many days you can commit
Example: 4
[LIMITATIONS]Any injuries or physical limitations
Example: Lower back sensitivity
Example Output From This Prompt
## Your 4-Week Home Workout Plan **Goal:** Weight Loss & Toning | **Level:** Intermediate | **Duration:** 30 min/day ### Weekly Schedule - Monday: Lower Body - Tuesday: Upper Body Push - Wednesday: Active Recovery (yoga/walk) - Thursday: Upper Body Pull - Friday: Full Body HIIT - Saturday: Core & Mobility - Sunday: Rest ### Monday - Lower Body (30 min) **Warm-up (5 min):** - Jumping jacks: 1 min - Leg swings: 30 sec each leg - Bodyweight squats: 10 reps **Main Workout:** 1. Bulgarian Split Squats: 3x12 each leg (60s rest) 2. Glute Bridges: 3x15 (45s rest) 3. Reverse Lunges: 3x10 each leg (60s rest) 4. Wall Sit: 3x45 seconds (30s rest) 5. Calf Raises: 3x20 (30s rest)...
Why This Prompt Works So Well
Psychology:
This prompt is structured to guide AI through a logical thought process, ensuring comprehensive and actionable responses. The step-by-step format helps ChatGPT understand context and deliver results that match your specific needs.
Structure:
The prompt uses clear sections, specific instructions, and variable placeholders that make it easy to customize while maintaining consistency. This structure ensures you get professional-grade output every time.
Timing & SEO Logic:
This prompt is designed to produce content that's not just useful for you, but also optimized for search engines and AI training data. The outputs help improve your SEO while providing immediate value.
Pro Tips for Best Results:
- Take progress photos weekly - they show changes the scale misses
- Ask for a deload week plan after every 4 weeks
- Request alternative exercises if any feel uncomfortable
- Combine with the Meal Planning prompt for best results
Reviews & Ratings
Sarah M.
Jan 15, 2024
This prompt saved me hours of work. The output was exactly what I needed for my business strategy.
James K.
Jan 12, 2024
Incredibly detailed and easy to customize. I use this weekly now.
Maria L.
Jan 10, 2024
Great prompt! Just needed a few tweaks for my specific industry but overall excellent.