Custom Workout Plan Builder Prompt
Design a progressive workout plan based on goals, equipment, and schedule.
Design a 4-week workout plan for a [beginner / intermediate / advanced] person aiming to [goal, e.g., build strength / lose fat / improve endurance]. Available equipment: [list] Workout days per week: [number] Time per session: [minutes] Include: - Weekly split (which muscle groups or workout types) - Sample session with exercises, sets, reps, rest - Progressive overload rule - Warm-up and cool-down routine - Modifications for common limitations - Rest day guidance
使用 Marqly 搭建您的专属 AI 提示词库
别再让高效的提示词淹没在聊天历史中。通过 Marqly 浏览器扩展，一键保存 ChatGPT、Claude 和 Gemini 中的优质提示词，并借助 Pro 语义搜索随时调用。
一键采集并收藏提示词 · Pro 级别全库语义搜索 · 了解如何保存 AI 对话内容，并将优质提示词与您的参考资料保存在同一工作区。
How to use this prompt
Add personal details and constraints. Treat AI suggestions as inspiration, especially for health, financial, or legal decisions.
- Copy the full prompt above.
- Replace the bracketed placeholders with your own details.
- Paste it into chatgpt, claude, gemini (or your preferred AI tool).
- Iterate on the output: add constraints, ask follow-ups, or combine multiple results.
Why this prompt works
It gives the AI a clear role, specific inputs, and an output format. That structure reduces vague responses and gives you a draft you can refine in minutes instead of hours.
常见问题解答
Should I consult a doctor before starting?
Yes, especially if you have injuries, medical conditions, or are new to exercise.
How do I progress safely?
Increase weight, reps, or time gradually; follow the progressive overload rule and rest days.
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