PromptBase
🤖 GPT
Here is the most powerfull yet complete workout plan generator that you could find here.
It's build based on many usefull informations about what should be a good workout plan and how it should take into consideration personnal informations to build it.
Also it can be used to ask for a workout rebuild if it's needed based on new conditions like new goal, number of seances per week or time available per day for workout.
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$3.99
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Over 1 month ago
Prompt Details
Model
Completion - GPT-3.5 (text-davinci-003)
Token size
223 ($0.00450 / call)
Example input
Age : 25 ans
gender : Male
Weight : 74 kg
height: 182 cm
goal : muscle gain
day avalaible : 5 days
time per day : 2h
Example output
Workout plan:
Day 1: Chest
Warm-up: 5 minutes of light jogging
Exercises:
• Bench press – 3 sets of 8-10 reps
• Incline dumbbell press – 3 sets of 8-10 reps
• Push-ups – 3 sets of 8-10 reps
• Cable flyes – 3 sets of 8-10 reps
• Chest dips – 3 sets of 8-10 reps
Abs:
• Crunches – 3 sets of 15-20 reps
• Plank – 3 sets of 30-60 seconds
Rest time: 30-60 seconds between sets
Day 2: Back
Warm-up: 5 minutes of light jogging
Exercises:
• Bent-over rows – 3 sets of 8-10 reps
• Lat pull-downs – 3 sets of 8-10 reps
• Seated cable rows – 3 sets of 8-10 reps
• Deadlifts – 3 sets of 8-10 reps
• Pull-ups – 3 sets of 8-10 reps
Abs:
• Russian twists – 3 sets of 15-20 reps
• Superman – 3 sets of 15-20 reps
Rest time: 30-60 seconds between sets
Day 3: Shoulders
Warm-up: 5 minutes of light jogging
Exercises:
• Shoulder press – 3 sets of 8-10 reps
• Lateral raises – 3 sets of 8-10 reps
• Upright rows – 3 sets of 8-10 reps
• Front raises – 3 sets of 8-10 reps
• Rear delt flyes – 3 sets of 8-10 reps
Abs:
• Bicycle crunches – 3 sets of 15-20 reps
• Mountain climbers – 3 sets of 15-20 reps
Rest time: 30-60 seconds between sets
Day 4: Legs
Warm-up: 5 minutes of light jogging
Exercises:
• Squats – 3 sets of 8-10 reps
• Lunges – 3 sets of 8-10 reps
• Leg press – 3 sets of 8-10 reps
• Leg curls – 3 sets of 8-10 reps
• Calf raises – 3 sets of 8-10 reps
Abs:
• Reverse crunches – 3 sets of 15-20 reps
• Plank jacks – 3 sets of 15-20 reps
Rest time: 30-60 seconds between sets
Day 5: Arms
Warm-up: 5 minutes of light jogging
Exercises:
• Bicep curls – 3 sets of 8-10 reps
• Tricep extensions – 3 sets of 8-10 reps
• Hammer curls – 3 sets of 8-10 reps
• Skull crushers – 3 sets of 8-10 reps
• Reverse curls – 3 sets of 8-10 reps
Abs:
• Russian twists – 3 sets of 15-20 reps
• Superman – 3 sets of 15-20 reps
Rest time: 30-60 seconds between sets