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Build a realistic workout plan around your goals, fitness level, and the time and equipment you actually have, so it fits your life and sticks.
Fill in the boxes and the prompt updates as you type. Then copy it and paste it into your AI tool of choice.
What you want to get out of it
An honest sense of where you are starting from
Realistic days and time per session
What you can use, even if it is nothing
Your prompt
I'd like a workout plan. My goal is get fitter generally / build strength / lose some weight / run 5k and I'd describe my current fitness as a beginner starting from scratch. I can train three times a week, about 30 minutes each, and here's the equipment or space I have: my living room / a couple of dumbbells / a gym membership. Please build me a weekly plan that fits this. Explain each session in plain terms, show me how to do the exercises safely, and build in rest days. Start gently enough that I can actually keep it up, and tell me how to make it harder over time.
Be honest about how much time you really have rather than how much you wish you had, because a plan you can stick to beats an ambitious one you abandon in a fortnight. If an exercise hurts in a way that feels wrong, stop and ask the AI for a gentler alternative. It is not a substitute for a doctor, so check first if you have any health concerns.
A weekly workout plan matched to your goal and level, with plain-language exercise descriptions, built-in rest days, and a clear way to step it up over time.
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