PromptBase
🤖 GPT
This highly detailed and complex prompt is designed for fitness enthusiasts and professionals who want to create a fully personalized workout routine tailored to specific goals, fitness levels, available equipment, and lifestyle constraints. Each day’s routine will detail specific exercises, the number of sets and repetitions, rest periods between sets, and progression strategies to ensure continuous improvement.
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Over 1 month ago
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Prompt Details
Model
Chat - GPT-4o (gpt-4o)
Token size
376 ($0.01880 / call)
Example input
[insert goals here, e.g., build muscle, lose weight, increase endurance, improve flexibility]: Build muscle and increase strength
[insert current level here, e.g., beginner, intermediate, advanced]: Intermediate
[insert style here, e.g., HIIT, powerlifting, yoga, circuit training]: Powerlifting with supplemental hypertrophy work
[insert equipment here, e.g., dumbbells, resistance bands, no equipment, full gym]: Full gym (barbells, dumbbells, machines)
[insert factors here, e.g., work schedule, sleep patterns, dietary preferences, time available for workouts]: Busy work schedule, prefers evening workouts, limited time (45 minutes per session)
[insert preferences here, e.g., vegetarian, high-protein, balanced diet]: High-protein diet, focuses on lean meats and complex carbs
[insert any injuries or limitations here, e.g., knee pain, lower back issues]: Occasional lower back pain
[insert techniques here, e.g., tracking progress, setting milestones, workout challenges]: Tracking progress through lifting logs and setting PR (Personal Record) milestones
Example output
Generated Workout Plan:
Weekly Routine Overview:
Monday (Legs & Core):
Exercises: Squats (4 sets of 6-8 reps), Deadlifts (3 sets of 5 reps), Leg Press (3 sets of 10 reps), Plank Holds (3 sets of 1 min)
Rest Periods: 2-3 minutes between sets for squats and deadlifts, 1-2 minutes for accessory work
Progression Strategy: Increase weight by 5% every 2 weeks if all reps are completed with good form
Nutritional Guidance: Pre-workout meal rich in complex carbs (e.g., oats) and lean protein (e.g., chicken breast), post-workout protein shake within 30 minutes of training
Tuesday (Upper Body Push):
Exercises: Bench Press (4 sets of 6-8 reps), Overhead Press (3 sets of 8 reps), Dips (3 sets of 12 reps), Dumbbell Flyes (3 sets of 10 reps)
Rest Periods: 2 minutes between main lifts, 1 minute between accessory work
Progression Strategy: Add 2.5 kg to bench press and overhead press every 3 weeks
Nutritional Guidance: High-protein meal after the workout with a focus on lean meat and vegetables
Friday (Upper Body Pull):
Exercises: Pull-Ups (4 sets of 6-8 reps), Barbell Rows (4 sets of 8 reps), Face Pulls (3 sets of 12 reps), Hammer Curls (3 sets of 10 reps)
Rest Periods: 2 minutes between compound lifts, 1 minute for accessory work
Progression Strategy: Aim to increase pull-up reps weekly; increase rowing weight biweekly
Nutritional Guidance: Post-workout recovery shake with added creatine
Saturday (Legs & Core):
Exercises: Deadlifts (3 sets of 5 reps), Leg Curls (3 sets of 10 reps), Lunges (3 sets of 10 reps per leg), Russian Twists (3 sets of 20 reps)
Rest Periods: 2-3 minutes between sets for deadlifts, 1-2 minutes for accessory work
Progression Strategy: Increase deadlift weight by 5% every 4 weeks
Nutritional Guidance: Focus on a high-carb, high-protein meal post-workout
Motivational Techniques:
Progress Tracking: Maintain a lifting log, noting weights used and reps completed for each exercise.
Milestones: Set specific strength goals, such as achieving a 100 kg bench press within 3 months.
Adaptations for Lower Back Pain:
Modifications: Substitute traditional deadlifts with sumo deadlifts to reduce lower back strain.
Recovery: Include stretching and foam rolling for the lower back after each workout.