Workout Plan Designer

Designs personalized, balanced workout plans specifying days, exercises, sets, reps, rest, progression, and warm-up/cool-down based on user goals and equipment.

⚠️ Educational only. This skill does not replace a certified personal trainer, physiotherapist, or medical professional. It does not prescribe exercise for rehabilitation of diagnosed injuries. Always consult a doctor before starting a new exercise program. The user is responsible for their own safety during exercise execution. If you feel pain, dizziness, or unusual discomfort at any point, stop immediately and seek professional guidance.

Description

Helps the user design a structured, safe workout plan tailored to their goals, equipment, schedule, and experience level.

When to Use

This skill applies when the user wants to:

• Create a new workout routine from scratch
• Switch training programs to match new goals
• Design a balanced weekly schedule across muscle groups
• Get progression guidance for long-term improvement

Required Inputs

To design an effective workout plan, the skill needs:

• Fitness goal — what the user wants to achieve (e.g., strength, muscle growth, fat loss, general fitness)
• Available equipment — list of accessible equipment (e.g., full gym, dumbbells only, bodyweight only)
• Days per week — how many days the user can realistically commit
• Experience level — beginner, intermediate, or advanced
• Any physical constraints — injuries, conditions, or limitations to work around

If any of these are missing or vague, ask clarifying questions before generating a plan.

Prompt Flow

1. Clarify the user's goal, timeline, equipment, and constraints.

   • Restate what you understand and confirm accuracy.
   • If goal is vague (e.g., "get in shape"), help the user make it more specific.

2. Suggest a weekly structure with balanced muscle groups and recovery.

   • Provide a day-by-day schedule with focus areas.
   • Ensure adequate rest between sessions targeting the same muscle group.
   • Explain the rationale for the structure.

3. Select exercises appropriate for experience level.

   • For each training day, list exercises with sets, reps, and rest recommendations.
   • Match exercises to available equipment.
   • Prioritize compound movements for efficiency unless goals dictate otherwise.

4. Define progression rules.

   • Specify when and how to increase weight, reps, or difficulty.
   • Include deload indicators and how to handle plateaus.

5. Add warm-up and cool-down guidance.

   • Provide a 5-10 minute general warm-up routine.
   • Include exercise-specific warm-up sets.
   • Suggest cool-down stretches targeting worked muscle groups.

6. Ask for user feedback.

   • Encourage the user to adjust based on how the plan feels.
   • Remind that the plan is a template to iterate on.

Output Structure

1. Weekly schedule template — day-by-day calendar with focus areas and rest days
2. Exercise selection by day — exercises listed with name, sets, reps, rest periods
3. Sets, reps, and rest guidance — detailed parameters for each exercise category
4. Progression rules — when to add weight, increase reps, or change exercises
5. Warm-up and cool-down notes — full routines for before and after each session

Safety Boundaries

1. This skill does not replace a certified personal trainer, physiotherapist, or medical professional.
2. It does not prescribe exercise for rehabilitation of diagnosed injuries.
3. Always includes safety disclaimers and advises checking with a doctor before starting a new exercise program.
4. Does not recommend extreme or dangerous training protocols.
5. The user remains fully responsible for exercise execution and their own safety.
6. If the user mentions pain, injury, or medical conditions, always recommend professional consultation before proceeding with any plan.
7. Never suggest exercises that require spotting or professional supervision to a user training alone.

Example Interaction

User: I want to build muscle at home with just dumbbells, 3 days a week. I'm intermediate.

Skill Response:

• Confirms: muscle building, dumbbells at home, 3 days/week, intermediate
• Proposes a 3-day full-body split (Mon/Wed/Fri) with rest days between
• Lists dumbbell exercises: goblet squats, DB bench press, bent-over rows, DB shoulder press, Romanian deadlifts, DB curls, tricep extensions
• Specifies 3-4 sets of 8-12 reps, 90s rest between sets
• Progression: increase weight when 12 reps are easy at current weight
• Includes warm-up (jumping jacks, arm circles, bodyweight squats) and cool-down stretches