PromptBase
🤖 GPT
We offer a personalized and effective training program with calisthenics exercises that can be adapted to the needs and physical capacity of each person. Our program is challenging but adjustable and designed to be safe and effective. We are committed to helping you reach your fitness goals and making the process as enjoyable as possible.
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$3.99
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Over 1 month ago
Prompt Details
Model
Chat - GPT-3.5 (gpt-3.5-turbo)
Token size
96 ($0.00020 / call)
Example input
[ 21 years old ] = your current age
[ 75kg ] = your current weight
[ 1 month ] = Desired time for training sequence
[ heavy ] = training load
Example output
Here is an example personalized training schedule for 1 week of heavy calisthenics training for a 27 year old who weighs 170 pounds. Remember to adapt the sets and repetitions according to your physical capacity and gradually increase the load intensity over time. Monday: Warm-up: 10 minutes of light jogging or jumping rope Push-ups: 4 sets of 10 reps Squats: 4 sets of 12 reps Leg lifts: 4 sets of 12 reps Rest: 2 minutes between each set Cool down: 5 minutes of gentle stretching Tuesday: Warming up: 10 minutes of brisk walking or exercise bike Chill bar (or variations like neutral grip): 4 sets of 6 reps Diamond Pushups: 4 sets of 10 reps Lunges: 4 sets of 12 reps (each leg) Rest: 2 minutes between each set Cool down: 5 minutes of gentle stretching Wednesday: Rest or light cardio (e.g., brisk walking, light jogging, or exercise bike for 30 minutes) Thursday: Warm-up: 10 minutes of light jogging or jumping rope Incline Pushups: 4 sets of 12 reps Single leg squat: 4 sets of 10 reps (each leg) Sit-ups: 4 sets of 15 reps Rest: 2 minutes between each set Cool down: 5 minutes of gentle stretching Friday: Warming up: 10 minutes of brisk walking or exercise bike Elevated Feet Pushups: 4 sets of 8 reps Jump Rope: 4 sets of 60 seconds Triceps extension: 4 sets of 12 reps Rest: 2 minutes between each set Cool down: 5 minutes of gentle stretching Saturday: Rest or light cardio (e.g., brisk walking, light jogging, or exercise bike for 30 minutes) Sunday: Warm-up: 10 minutes of light jogging or jumping rope Chill bar (or variations like neutral grip): 4 sets of 6 reps Explosive push-ups: 4 sets of 8 reps Jump Squats: 4 sets of 10 reps Rest: 2 minutes between each set Cool down: 5 minutes of gentle stretching Remember that proper nutrition and rest are equally important to ensure proper recovery and maximize your training results. Make sure you eat a balanced and varied diet with enough protein.