FlashPrompt
Back to Prompts Library

Custom Fitness & Workout Plan

Prompt

Design a personalized 4-week workout plan for a [Level: Beginner/Intermediate/Advanced] focusing on [Goal: Weight Loss/Muscle Gain/Endurance]. I have access to [Equipment: Full Gym/Dumbbells only/Bodyweight]. Please include frequency per week, specific exercises with sets/reps, and a brief recovery/nutrition tip for each week.

✨ Like this?
Result

Week 1: Foundations

  • Day 1: Strength - Push (Chest, Shoulders, Triceps). 3 sets of 10-12 reps.
  • Day 2: Cardio - 30 min moderate intensity.
  • Day 3: Strength - Pull (Back, Biceps). 3 sets of 10-12 reps.
  • Day 4: Rest & Active Recovery (Walking/Yoga). ... Nutrition Tip: Prioritize protein intake in your post-workout meal to aid muscle recovery.