Fitness advice that fits a real week
Ask ChatGPT for a workout plan and you get a six-day split designed for somebody with no job, no knees and no children. It looks impressive and lasts about nine days.
These prompts are built the other way round. You tell the assistant what you honestly have, three evenings and a living room floor, and the plan is built to that. The result is duller and far more likely to still be happening in March.
What is in the pack
| Section | Prompts | Examples |
|---|---|---|
| Getting started | 9 | First-ever plan, returning after a gap, working around an injury |
| Workouts | 14 | Home, gym, no equipment, hotel room, 10-minute versions |
| Walking and running | 8 | Couch to 5K style build-ups, step goals, walking for people who hate running |
| Habits that stick | 10 | Starting small, restarting after missing a week, tracking without obsessing |
| Sleep and energy | 7 | Wind-down routines, shift work, why you are tired at 3pm |
| Food around training | 7 | Eating before and after, simple high-protein meals, hydration |
On safety, plainly
These prompts are for general fitness, not treatment. Every health prompt in the pack instructs the assistant to flag when something needs a doctor, physiotherapist or dietitian, and to refuse extreme calorie or supplement advice. AI is confidently wrong often enough that this matters: use it to plan, and use a professional for anything medical.
Works with any assistant
ChatGPT, Claude, Gemini or Copilot, free versions included. No app, no wearable, no subscription.