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Fitness

AI automation for a workout plan

Builds four weeks of sessions that fit your time and equipment, then changes the next week from the log you kept.

Level: Augment.

Trigger

Each session, for four weeks

Setup

about 30 min (estimate)

Before you start

Steps

  1. Write the limits first

    Note the minutes you will actually spend, the equipment you have, and anything that already hurts. If you are unsure you should train, ask a professional before you start.

  2. Ask for four weeks

    Paste those notes. Custom instructions: https://help.openai.com/en/articles/6825453-chatgpt-custom-instructions

    Build a four-week exercise plan from the minutes, equipment, and limits I paste. Each session stays within the minutes I named. Use only equipment I named. Week 1 is the easiest. Do not promise a body change. Do not tell me to work through pain. If I named a painful area, avoid loading it.

  3. Make a log you will fill

    Columns: date, move, sets, reps, and how it felt. How it felt is your words, such as fine or sharp. Sheets: https://support.google.com/docs/answer/6000292

  4. Put the sessions on the calendar

    Repeat them only for the four weeks. Title each one with the session, not a medical claim. Repeating events: https://support.google.com/calendar/answer/37115

  5. Adjust from the log

    Paste last week's rows. Keep the same number of sessions.

    Here is my log. Raise the reps slightly on moves I marked fine. Swap a move I marked sharp for an easier one that avoids that area. Do not add a session. Do not diagnose. Do not tell me the pain is normal.

  6. Stop for pain

    If a move hurts during the session, stop that move and write sharp in the log. See a professional if the pain stays. Do not ask the chat to clear you.

Example output

Time: 25 minutes. Equipment: a mat and two dumbbells.
Week 1: three sessions. Squat to a chair, row, a short walk.
Log: Tuesday, squat, 3 sets of 8, felt fine.
Week 2 change: squat 3 sets of 10. The row stays, because the shoulder felt sharp. That move is swapped for a band pull.

Power move

After the week, paste the log. The next week changes the reps on moves that felt fine, and swaps a move you marked as painful. It does not add a session.

What to check

  • Each session fits the minutes and equipment you wrote.
  • A move you marked as painful was swapped, not loaded heavier.
  • You stopped when something hurt, and you did not treat the chat as a clinician.

What it can't do

It is not medical advice, and it does not clear you to train. See a professional for pain, a symptom, or a condition you already have. Stop a move that hurts. It cannot watch your form.

Privacy

Paste only the text a chat tool needs. Leave out passwords, account numbers, and identity numbers. The steps link to each tool's own help page when a setting matters.

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