Guides · updated 2026-11-13

AI workout prompts that get you a real program

An AI assistant writes a program only as good as what you tell it. These prompts give it the details a coach would ask for. Replace the parts in brackets with your own.

Starting a program

“Write a [3]-day full-body strength program for a beginner. I train [Mon/Wed/Fri] for [45] minutes in a [full gym]. Give sets, reps and starting weights, and tell me how to add weight each week.”

“I have [2 years] of training. Squat [100 kg x 5], bench [75 kg x 5], deadlift [130 kg x 5]. Write a [4]-day upper/lower program for [12 weeks] aimed at [strength].”

“I only have [adjustable dumbbells up to 24 kg and a bench] at home. Write a [3]-day muscle-building program that progresses without heavier dumbbells.”

“Write a program for fat loss that keeps my strength: [4] days, [60] minutes, and the steps and protein I should aim for.”

Adjusting as you go

“My bench has been stuck at [70 kg x 5] for [3 weeks]. Look at my last workouts and suggest what to change.”

“Plan a deload week for my current program and explain when to take it.”

“I can only train [2] days this week. Rearrange my program so I keep the main lifts.”

“Replace [barbell back squat]: it hurts my [knee]. Keep the rest of the program the same.”

“I slept [5] hours and my resting heart rate is up. Should I train heavy today or go lighter?”

Food and body weight

“Set daily calorie and protein targets for me: [80 kg], [180 cm], goal [lose 0.5 kg per week], training [4] days.”

“Here's a photo of my lunch. Estimate calories and macros and tell me what's left for today.”

“My weight hasn't moved for [2 weeks]. Look at my 7-day trend and my food log and tell me what to change.”

Make the prompts remember

Prompts like "look at my last workouts" only work if the assistant can see them. LiftBrain is a free workout and food log that Claude, ChatGPT and Gemini read through a connector: the program they write appears in the app, you log your sets at the gym, and the next prompt sees all of it.

Try it with your own assistant. LiftBrain is a free workout and food log for iPhone, Android and the web that Claude, ChatGPT and Gemini read and write. Connect it in two minutes →

Questions

What is the best prompt for a workout plan? One that includes your goal, experience and current weights, schedule, equipment and injuries, and asks for target weights and a progression rule. The first two prompts above are good templates.

Do these prompts work in every assistant? Yes, they are plain language. The prompts that read your log need a connected workout log such as LiftBrain.

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