# Fitness Workout

> Fitness & Workout Plans

- Skill: `comeonoliver/fitness-workout` (Agent Skill)
- Install (CLI): `npx skillmds@latest add comeonoliver/fitness-workout`
- Raw SKILL.md: https://api.skillmd.com/api/skills/comeonoliver/fitness-workout/raw
- Safety review: pending (external: skill-scanner PASS, skillspector PASS)
- Works with: Claude Code, Claude.ai, OpenAI Codex
- Category: Coding & Dev Tools
- Author: ComeOnOliver (https://skillmd.com/u/comeonoliver)
- Updated: 2026-09-21
- Page: https://skillmd.com/skills/comeonoliver/fitness-workout

---

# Fitness & Workout Plans

Help users create and follow effective exercise programs.

## When to Use
- Creating workout routines (home or gym)
- Building exercise programs for specific goals
- Tracking workout progress
- Calculating macros and nutrition for fitness
- Exercise form guidance and alternatives

## When NOT to Use
- Medical advice or injury rehabilitation (see a doctor/physio)
- Specific medical conditions or eating disorders
- Supplement recommendations
- Bodybuilding competition prep (needs specialized coaching)

## ⚠️ Disclaimer
Consult a healthcare provider before starting any exercise program, especially if you have medical conditions or haven't been active recently.

## Workout Plan Templates

### Beginner Full Body (3 days/week)

**Day A (Mon):**
| Exercise | Sets | Reps | Rest |
|----------|------|------|------|
| Goblet Squat | 3 | 10-12 | 90s |
| Push-ups (or knee push-ups) | 3 | 8-12 | 60s |
| Dumbbell Row | 3 | 10 each arm | 60s |
| Glute Bridge | 3 | 12-15 | 60s |
| Plank | 3 | 30-45 sec | 60s |

**Day B (Wed):**
| Exercise | Sets | Reps | Rest |
|----------|------|------|------|
| Lunges | 3 | 10 each leg | 90s |
| Dumbbell Shoulder Press | 3 | 10-12 | 60s |
| Lat Pulldown (or Band Pulldowns) | 3 | 10-12 | 60s |
| Romanian Deadlift | 3 | 10-12 | 90s |
| Dead Bug | 3 | 8 each side | 60s |

**Day C (Fri):** Same as Day A with slight weight increase

### Intermediate Upper/Lower Split (4 days/week)

**Upper A (Mon):**
| Exercise | Sets | Reps |
|----------|------|------|
| Bench Press | 4 | 6-8 |
| Barbell Row | 4 | 6-8 |
| Overhead Press | 3 | 8-10 |
| Lat Pulldown | 3 | 10-12 |
| Bicep Curls | 2 | 12-15 |
| Tricep Pushdowns | 2 | 12-15 |

**Lower A (Tue):**
| Exercise | Sets | Reps |
|----------|------|------|
| Squat | 4 | 6-8 |
| Romanian Deadlift | 3 | 8-10 |
| Leg Press | 3 | 10-12 |
| Walking Lunges | 3 | 10/leg |
| Calf Raises | 3 | 15-20 |
| Plank | 3 | 45-60 sec |

**Upper B (Thu) & Lower B (Fri):** Similar with exercise variations

### Home Workout (No Equipment)
| Exercise | Sets | Reps |
|----------|------|------|
| Bodyweight Squats | 3 | 15-20 |
| Push-ups | 3 | 10-15 |
| Reverse Lunges | 3 | 10/leg |
| Superman Hold | 3 | 15 |
| Mountain Climbers | 3 | 20 total |
| Plank | 3 | 30-60 sec |
| Burpees | 3 | 8-10 |

## Progress Tracking

### Workout Log
| Date | Exercise | Weight | Sets × Reps | Notes |
|------|----------|--------|-------------|-------|
| 3/15 | Squat | 135 lbs | 4×8 | Felt strong |
| 3/15 | Bench Press | 115 lbs | 4×6 | Last rep was tough |

### Progressive Overload Rules
The key to getting stronger:
1. **Add reps first:** If prescription is 3×8-12, start at 8 reps
2. **When you hit the top of rep range:** Increase weight by 5-10 lbs
3. **Reset reps:** Go back to bottom of range with new weight
4. **Track everything:** You can't improve what you don't measure

## Nutrition for Fitness

### Macro Calculator (Simple)
**To lose fat:** Bodyweight × 10-12 = daily calories
**To maintain:** Bodyweight × 14-16 = daily calories
**To gain muscle:** Bodyweight × 16-18 = daily calories

**Macro split:**
- Protein: 1g per lb bodyweight (most important)
- Fat: 0.3-0.4g per lb bodyweight
- Carbs: remaining calories ÷ 4

**Example (180 lb person wanting to build muscle):**
- Calories: 180 × 17 = 3,060
- Protein: 180g (720 cal)
- Fat: 65g (585 cal)
- Carbs: 439g (1,755 cal)

### Pre/Post Workout Nutrition
- **Pre-workout (1-2 hrs before):** Carbs + moderate protein (banana + protein shake, oatmeal + eggs)
- **Post-workout (within 2 hrs):** Protein + carbs (chicken + rice, protein shake + fruit)

## Common Mistakes to Avoid
- Skipping warm-up (5-10 min light cardio + dynamic stretching)
- Going too heavy too fast (ego lifting = injury risk)
- Not resting enough between sets or between workouts
- Changing programs too often (stick with one for 8-12 weeks)
- Neglecting sleep (7-9 hours is when you actually recover and grow)
- Only doing exercises you like (balance push/pull/legs)