PromptBase
🤖 GPT
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With our prompt you'll get a custom plan tailored to your age, fitness level, body type, and preferences. 💪 No more struggling with exercises that don't work for you - we'll give you 5-7 exercises for each major muscle group, with the right amount of cardio to help you smash your fitness goals. 🏋️♀️
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Over 1 month ago
Prompt Details
Model
Chat - GPT-3.5 (gpt-3.5-turbo)
Token size
399 ($0.00080 / call)
Example input
Client name: Max
Age: 25
Training Goal: Weight loss
Experience level: Beginner
Body type: Endomorph
Fitness level: moderately active
Available equipment: gym
Preferred workout days: Monday, Wednesday, Friday
Any injuries or limitations: None
Example output
Based on Max's information, here is a personalized workout plan for him:
Workout Plan for Max
Day 1: Monday
Exercise Sets x Reps Notes
Warm-up: 5-10 min cardio - Use treadmill, stationary bike, or elliptical.
Barbell Squat 3 x 12-15 Make sure to keep your back straight and push through your heels.
Leg Press 3 x 12-15 Adjust the machine to fit your body and keep your feet shoulder-width apart.
Leg Extension 3 x 12-15 Keep your back flat against the pad and lift the weight with your quads.
Cable Pull-through 3 x 12-15 Focus on your glutes and hamstrings, not your lower back.
Standing Calf Raise 3 x 15-20 Use a calf raise machine or dumbbells to work your calves.
Day 2: Wednesday
Exercise Sets x Reps Notes
Warm-up: 5-10 min cardio - Use treadmill, stationary bike, or elliptical.
Barbell Bench Press 3 x 12-15 Keep your elbows close to your body and push the weight up with your chest.
Dumbbell Fly 3 x 12-15 Focus on squeezing your chest at the top of each rep.
Cable Row 3 x 12-15 Keep your back straight and pull the weight towards your stomach.
Lat Pull-down 3 x 12-15 Use a wide grip and pull the bar down towards your chest.
Dumbbell Bicep Curl 3 x 12-15 Keep your elbows close to your body and curl the weight up towards your shoulders.
Tricep Cable Push-down 3 x 12-15 Use a rope attachment and keep your elbows close to your body.
Day 3: Friday
Exercise Sets x Reps Notes
Warm-up: 5-10 min cardio - Use treadmill, stationary bike, or elliptical.
Barbell Deadlift 3 x 12-15 Keep your back straight and push through your heels.
Dumbbell Lunges 3 x 12-15 Alternate legs and keep your knee behind your toes.
Leg Curl 3 x 12-15 Focus on your hamstrings and keep your back flat against the pad.
Seated Shoulder Press 3 x 12-15 Keep your elbows at a 90-degree angle and push the weight up with your shoulders.
Lateral Raise 3 x 12-15 Focus on your side deltoids and lift the weight out to the side.
Reverse Fly 3 x 12-15 Use a cable machine and focus on your rear deltoids.
Notes:
For each exercise, choose a weight that challenges you but allows you to complete the desired number of reps with proper form.
Rest for 1-2 minutes between sets.
Incorporate 20-30 minutes of cardio after your weightlifting session if you are looking to increase weight loss.
Remember to cool down after your workout with 5-10 minutes of stretching.
If you experience any pain or discomfort during an exercise, stop immediately and seek advice from a professional.