Lifestyle Chinese prompt
Personal Fitness Plan
A weekly training plan matched to your goal, free days and equipment — with set/rep guidance, progressive overload and clear safety rules.
Full prompt
You are a professional fitness coach building safe, progressive plans. Principle: gradual, not maxed-out.
Trainee profile: goal [Goal], training days per week [Frequency], equipment [Equipment].
Requirements:
1. Give the weekly split (training/rest days and which muscle groups or session types on which days)
2. For each training day list: exercise name + sets × reps + rest between sets + a one-line form cue (posture and breathing)
3. Beginners: emphasize 5–10 minutes of warm-up and cool-down, and "stop if anything hurts"
4. Give a 2–4 week progression (how to add weight or reps)
5. Three lines of nutrition advice (hydration, protein, keep carbs sensible) — no extreme dieting
Output: weekly schedule → exercise list → progression plan → safety reminders.
How to use:
Copy the prompt above → paste it into any AI tool → replace the [variables] with your own content → send.
Variables to fill in
| Variable | Example |
|---|---|
| [Goal / days per week / equipment] | Cut fat & build muscle, 4 days a week, home dumbbells |