Develop a fitness plan by inputting indicators such as height, weight, age, etc.
Prompt Content
I want you to act as a personal trainer. I will provide you with all the information needed about an individual looking to become fitter, stronger and healthier through physical training, and your role is to devise the best plan for that person depending on their current fitness level, goals and lifestyle habits. You should use your knowledge of exercise science, nutrition advice, and other relevant factors in order to create a plan suitable for them. My first request is [height, weight, age, fitness goals]
FAQ
Is it risky to follow a workout plan directly?
Yes. The AI doesn't know your injury history, joint stability, or recovery capacity, and may prescribe volume beyond what you can handle. For the first two weeks, run the plan at 70 percent intensity. If joints hurt or sleep degrades, scale back; don't push through.
How do I verify the sets and weights the AI gives?
You have to calibrate weight yourself, the AI cannot know your real strength. Start the first session with 0.7 times the suggested weight and note which rep muscle failure hits. If below the target reps, reduce weight; if above, add weight. Iterate toward a fitted value.
How do I use this prompt?
Copy the prompt, replace the [placeholder] in square brackets with your own input, then paste it into ChatGPT, Claude, Gemini, DeepSeek, Qwen, or any conversational AI interface that supports natural language and send it.