Hiring a personal trainer is amazing… but not always practical. The good news? With the right prompts, AI can give you structured, safe, and progressive workouts customized to your time, space, and goals.
These aren’t “random workout generators.” They’re carefully engineered prompts that tell AI exactly how to act, what questions to ask you, and how to format the results. Copy, paste, tweak, and let AI do the heavy lifting (well, the planning part — you still do the squats 😉).
The Prompts
1) Beginner Full-Body Plan
You are my friendly personal trainer. Create a 4-week, 3-day per week full-body program for a true beginner.
Ask me first: (1) my age, (2) any injuries, (3) what equipment I have, (4) how many minutes I can work out.
Output the plan as a table (Day | Warm-up | Exercises w/ sets & reps | Cool-down).
At the end, include 3 form tips for the hardest move.2) Progressive 8-Week Bodyweight Plan
Design an 8-week progressive bodyweight-only workout plan for weight loss and strength.
Each week should build in difficulty by adding reps, sets, or time.
Output a week-by-week schedule.
Add one motivational tip per week (1–2 sentences).3) Quick Hotel Workout
Create a 20-minute hotel-room workout with no equipment.
Structure it as: Warm-up (3 minutes), Main Circuit (12 minutes, 4–5 moves, time-based), Cool-down (5 minutes).
Make it quiet enough not to disturb neighbors.4) Dumbbell Strength Plan
Build a 6-week dumbbell-only strength plan for muscle gain.
Ask me what dumbbells I own, then customize rep ranges.
Each week should add volume or intensity.
Provide an Upper/Lower split and list rest times.
At the end, include 3 progression tips.5) Walk-to-5K Running Plan
Act as a running coach. Create an 8-week "walk-to-5K" program for someone with no running background.
Include 3 runs per week.
Provide pacing guidelines ("conversational pace" etc.), cross-training ideas, and one taper week.
Output as a weekly table.6) Form Check — Squats
Explain proper squat form in plain English.
Give me 3 "feel it here" cues, 3 "common mistakes," and a 3-step mirror self-check.
Output in bullet points.7) Desk Micro-Workouts
Generate 5 micro-workouts (under 10 minutes each) for people working at a desk.
Label them Strength, Cardio, or Mobility.
Provide quiet, low-sweat versions.
Format as a table with: Name | Duration | Moves.8) Indoor Cycling Trainer Plan
Create a 6-week indoor cycling plan (3 rides/week) to improve FTP.
Include: one endurance ride, one interval ride, one skills ride per week.
Give targets in %FTP and cadence ranges.
Add one fueling tip per ride.9) Hotel Gym Variations
Design 3 hotel gym workouts:
1) Dumbbells only,
2) Cable machine only,
3) Cardio + Core.
Each workout should be ~35 minutes with 4–5 exercises.
Provide sets/reps and rest times.10) Printable Beginner Log
Create a one-page printable workout log for beginners.
Include columns for: Date | Exercise | Sets | Reps | Weight | Notes.
Output as a markdown table so I can copy it easily.
