Health & WellnessPromptFree
Personalized Fitness Program
Design a [X]-week progressive fitness program for: Goal: [lose weight/build muscle/improve endurance/general fitness]
Design a [X]-week progressive fitness program for: Goal: [lose weight/build muscle/improve endurance/general fitness]. Current level: [beginner/intermediate/advanced]. Available equipment: [list]. Time per session: [X min]. Sessions per week: [X]. Limitations/injuries: [any]. For each week: 3 training days with warm-up, main sets (exercise, sets, reps, rest, progression), and cooldown. Include: progressive overload protocol, deload week timing, and nutrition principles aligned with goal.
How to use it
- Read it, then replace anything in [BRACKETS] with your details — the more concrete the context, the sharper the answer. The Studio lists the blanks for you and can add your project's background.
- Copy it (or download the .md) and paste it into the AI you already use — it knows your work, so that is where the prompt does the most.
- Not sure what it produces? Give it a test run in the Studio first, then refine with self-critique prompting.
Techniques in this prompt
Role-Based
Assigns the model an expert persona so it adopts the right vocabulary, depth, and standards for the task.
Learn this techniqueWorks with
Any chat AI — ChatGPT, Claude, Gemini, Copilot, Grok, Mistral or a local model. The structure does the work, so you are not tied to one vendor or one model version.
New to structured prompts? Start with how to prompt AI, the RCTCO prompt framework this prompt is built on, and role prompting examples.