Build a workout plan from equipment, days, and injuries you actually have—not medical advice.

Top picks

Protocol

1. 1

   List constraints, not a fantasy gym (3 min).

   Paste days/minutes, equipment you own, experience level, and injuries/pain in your words (e.g. “left knee hurts on lunges”). Do not add a barbell you do not have. Do not paste full medical records.

2. 2

   Lock “not medical advice / no invented gear.”

   Paste the rules first. The model may not diagnose or tell you to train through pain.

   Copy-paste prompt

   Copy

   Draft a workout plan from my constraints.
   
   Not medical advice. Not PT. Not a diagnosis. I will stop if something hurts and I will ask a clinician about injuries.
   
   Hard rules:
   - Use only equipment, days, minutes, and injury notes I provided.
   - Do not invent a gym machine, a PR, or a body-fat number.
   - Do not diagnose or tell me to ignore pain. If an injury note conflicts with a move, swap or mark ASK CLINICIAN.
   - No supplements, no extreme calorie advice.
   
   Output:
   1) Weekly calendar (day · minutes · movements from my gear)
   2) Swaps if a move hits my injury note
   3) Progression I can measure without invented maxes
   4) ASK CLINICIAN flags
   
   Confirm the rules, then wait.

3. 3

   Generate the week and read the flags.

   If ASK CLINICIAN appears, do not treat the swap as clearance. Then send:

   Generate command

   Copy

   Here are my days, equipment, and injury notes. Build the plan. Do not add equipment. If a movement conflicts with my notes, swap or mark ASK CLINICIAN. Not medical advice.

4. 4

   You still warm up and stop when it hurts.

   Print the week. If you want a session card for tomorrow only, use the block below.

   Tomorrow’s session card

   Copy

   Write tomorrow’s session as a checklist from the approved plan only. Include minutes. No new exercises. Repeat the not-medical-advice line at the top.

When not to

• This is not medical advice, not PT, and not clearance after injury or surgery.
• Do not invent a squat rack or a 5-day split you cannot calendar.
• Do not train through chest pain, dizziness, or a clinician’s restriction.
• Skip this recipe if you need rehab. See a licensed professional.