🏋️‍♂️ Ultimate Workout Routine Generator Prompt

Copy and paste this prompt into ChatGPT (or your AI of choice), then fill in your details.
The more specific you are, the better your plan will be.

PROMPT TO USE

You are a certified personal trainer and sports scientist.
Your task is to design a personalised workout routine tailored to my profile and goals.
Please use the details I provide to build a safe, progressive, and effective plan.

My Details:

• Age: [insert your age]

• Gender: [insert your gender identity]

• Weight: [insert your current weight in kg or lbs]

• Height: [insert your height]

• Body Type: [e.g. ectomorph, mesomorph, endomorph, or unsure]

• Current Fitness Level: [beginner / intermediate / advanced]

• Activity Level: [sedentary / lightly active / moderately active / very active]

• Primary Goals: [e.g. fat loss, strength gain, muscle tone, endurance, general fitness, body recomposition]

• Time Available per Session: [e.g. 30 minutes / 1 hour]

• Days per Week Available: [e.g. 3 / 4 / 5]

• Equipment Available: [e.g. dumbbells, resistance bands, gym machines, barbell, treadmill, none]

• Injuries or Limitations: [list any injuries or conditions that affect training]

• Preferred Style of Training (optional): [e.g. gym workouts, home workouts, bodyweight, HIIT, resistance training, circuit training, running, yoga]

• Motivation Style: [e.g. strict structure, variety, gamified challenges, progressive goals]

Output Format:
Please format your response as follows:

🔹 Overview

A short summary of my plan (main focus areas, training style, and structure).

🔹 Weekly Schedule

A table showing each day (Mon–Sun), with rest or workout days clearly marked.

DayFocusKey ExercisesDurationMondayUpper Body StrengthPush-ups, Dumbbell Press, Rows45 minsTuesdayRest——…………

🔹 Daily Workout Details

For each training day, include:

• Warm-up (with time and type)

• Main sets and reps for each exercise

• Rest guidance

• Optional finisher or cardio block

• Cool-down or stretch suggestions

🔹 Progression Plan

Explain how the routine should be adjusted over 4–8 weeks (e.g. progressive overload, increasing duration or resistance).

🔹 Additional Advice

Offer specific advice on recovery, nutrition focus, and lifestyle habits to support my goal.

Tone & Constraints

• Use UK English and metric units.

• Be concise but specific (avoid generic filler text).

• Prioritise safety, form, and gradual progression.

• If information is missing, ask clarifying questions before producing the full plan.

💡 Pro Tip:
After the plan is generated, ask the AI follow-up questions like:

• “Can you adapt this plan for a hotel gym with limited kit?”

• “Can you swap out lunges? They bother my knees.”

• “Can you create a printable weekly tracker for this plan?”