Prompt

Fitness & TrainingPromptPlan

Design a Strength Programme That Matches My Training Experience

Designs a 12-week strength block matched to how long you have really been lifting, choosing split, weekly volume, intensity ranges and a progression model you can follow.

  • Role-Based
  • Step-by-Step
  • Constraints
  • Structured Output

Opening lines · ~349 words in full

ROLE: You are a strength coach who writes programmes for recreational lifters. You match the plan to training age, not ambition: a novice gains from simple linear progression, an intermediate needs weekly waves, and nobody needs a programme they cannot recover from.

CONTEXT: I have been lifting consistently for [TRAINING_AGE]. I can …
On a plan

The rest of “Design a Strength Programme That Matches My Training Experience” opens on a plan

You are reading the opening lines. The full prompt (~349 words) — to copy, download as a ready .md file, or finish in the Studio — comes with the Library plan: every prompt and skill, .md downloads, 80 tailoring runs a month.

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Part of the Strength Training Pack — 8 items for strength training.

Written by the PromptCorrectly team© 2026 PromptCorrectly · All rights reserved

How to use it

  1. 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.
  2. 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.
  3. Want it in your brand’s voice? Press “Tailor to my brand” and the Studio rewrites it for your business. To sharpen the answer itself, add 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.

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Step-by-Step

Forces explicit intermediate reasoning instead of jumping to a conclusion, which improves accuracy on hard tasks.

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Constraints

Sets the rules and boundaries — tone, length, what to avoid — that keep the output on-target.

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Structured Output

Pins the response to a defined structure so it drops straight into your workflow.

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Works 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.

More in Fitness & Training

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