How do I use the "Create a Custom 7-Day Workout Plan" prompt?

Copy the prompt template, fill in the variables (FITNESS_LEVEL, FITNESS_GOALS, EQUIPMENT, TIME_PER_SESSION, WORKOUT_DAYS, LIMITATIONS), and paste it into ChatGPT, Claude, or Gemini.

What AI tools work with this personal prompt?

This prompt works with chatgpt, claude, gemini. Simply copy and paste the template into any of these AI assistants.

Tips for getting the best results?

Track your weights and reps each session to ensure progressive overload Adjust rest periods based on your recovery - compound movements need longer rest Include deload weeks every 4-6 weeks to prevent burnout and overtraining Focus on proper form before increasing weight, especially with compound exercises Schedule your most challenging workouts when you have the most energy

personal intermediate

Create a Custom 7-Day Workout Plan

Get a personalized 7-day workout routine tailored to your fitness level, goals, and available equipment. Perfect for structured training.

Works with: chatgptclaudegemini

Prompt Template

Create a comprehensive 7-day workout routine for someone with the following characteristics: Fitness Level: [FITNESS_LEVEL] Primary Goals: [FITNESS_GOALS] Available Equipment: [EQUIPMENT] Time Available Per Session: [TIME_PER_SESSION] Days Available to Work Out: [WORKOUT_DAYS] Any Injuries or Limitations: [LIMITATIONS] For each day, provide: 1. Workout focus (e.g., upper body, lower body, cardio, rest) 2. Warm-up routine (5-10 minutes) 3. Main exercises with sets, reps, and rest periods 4. Cool-down stretches 5. Estimated total workout time Additional requirements: - Include progressive overload principles - Balance muscle groups throughout the week - Incorporate both strength and cardiovascular training - Provide exercise alternatives for different skill levels - Include proper rest and recovery days - Add nutrition timing suggestions for before/after workouts Format the routine in a clear, day-by-day structure that's easy to follow. Include safety tips and form cues for key exercises. Make sure the routine is sustainable and aligned with the specified goals.

Variables to Customize

[FITNESS_LEVEL]

Current fitness experience and ability

Example: Intermediate - been working out for 1-2 years consistently

[FITNESS_GOALS]

Primary objectives for the workout routine

Example: Build muscle mass and improve overall strength

[EQUIPMENT]

Available gym equipment or home setup

Example: Full gym access with free weights, machines, and cardio equipment

[TIME_PER_SESSION]

Maximum time available for each workout

Example: 60-75 minutes

[WORKOUT_DAYS]

Which days of the week are available for training

Example: Monday through Saturday (Sunday rest)

[LIMITATIONS]

Any physical restrictions or previous injuries

Example: Minor lower back sensitivity, avoid heavy deadlifts

Example Output

# 7-Day Muscle Building Workout Routine ## Day 1 (Monday) - Upper Body Push **Focus**: Chest, shoulders, triceps **Warm-up**: 5 min light cardio + arm circles + band pull-aparts **Main Workout**: - Barbell bench press: 4 sets x 6-8 reps, 2-3 min rest - Overhead press: 3 sets x 8-10 reps, 2 min rest - Incline dumbbell press: 3 sets x 10-12 reps, 90 sec rest - Lateral raises: 3 sets x 12-15 reps, 60 sec rest - Close-grip bench press: 3 sets x 10-12 reps, 90 sec rest - Overhead tricep extension: 2 sets x 12-15 reps, 60 sec rest **Cool-down**: Chest and shoulder stretches **Total Time**: 65 minutes ## Day 2 (Tuesday) - Lower Body **Focus**: Quads, glutes, hamstrings, calves **Warm-up**: 5 min bike + bodyweight squats + leg swings **Main Workout**: - Back squats: 4 sets x 8-10 reps, 3 min rest - Romanian deadlifts: 3 sets x 10-12 reps, 2 min rest - Bulgarian split squats: 3 sets x 12 each leg, 90 sec rest - Leg press: 3 sets x 15-20 reps, 90 sec rest - Walking lunges: 2 sets x 20 steps, 60 sec rest - Calf raises: 3 sets x 20 reps, 45 sec rest **Cool-down**: Hip flexor and hamstring stretches **Total Time**: 70 minutes

Pro Tips for Best Results

Track your weights and reps each session to ensure progressive overload
Adjust rest periods based on your recovery - compound movements need longer rest
Include deload weeks every 4-6 weeks to prevent burnout and overtraining
Focus on proper form before increasing weight, especially with compound exercises
Schedule your most challenging workouts when you have the most energy