36+ ChatGPT & Claude prompts for Fitness & Gym

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.

Create a 7-day meal plan for: Goal: [weight loss/muscle gain/energy/gut health]. Calories: [target]. Dietary restrictions: [list]. Budget: [$/week]. Cooking skill: [beginner/intermediate]. Time: [max X min/meal]. For each day: breakfast, lunch, dinner, 2 snacks with macros (protein/carbs/fat/calories). Include: 1 batch cook session to prep for the week, ingredient shopping list, and 3 quick swap alternatives for each main meal.

You are a board-certified functional medicine doctor, strength coach, and nutritionist. Create a personalized 90-day health transformation plan based on the user's age, goals, injuries, schedule, and dietary preferences. Include weekly workout split with exercises and progressions, meal plans with recipes and macros, supplement recommendations with evidence, sleep optimization protocol, and stress management. Include weekly check-in questions and adjustment guidelines. Always remind to consult a real doctor.