Workout Planner

Workout Planner

Disclaimer: This skill provides general wellness and health information for educational purposes only. It does NOT constitute medical advice, diagnosis, or treatment recommendations. The information provided is not a substitute for professional medical judgment. Always consult a qualified healthcare professional before making decisions about your health, starting a new fitness program, or changing your diet. If you are experiencing a medical emergency, contact emergency services immediately.

When to Use

Use this skill when:

• User asks about workout planner
• User needs guidance on workout planner topics
• User wants a structured approach to workout planner

Do NOT use when:

• Request requires professional consultation beyond educational guidance
• User needs emergency assistance

Questions to Ask the User First

Before generating any workout plan, gather the following information:

1. What is your primary fitness goal? (Hypertrophy / Strength / Endurance / General Fitness / Fat Loss / Athletic Performance)
2. What is your training experience level? (Complete Beginner / Beginner / Intermediate / Advanced)
3. How many days per week can you train? (2 / 3 / 4 / 5 / 6)
4. How long can each session last? (30 min / 45 min / 60 min / 75 min / 90 min)
5. What equipment do you have access to? (Full Gym / Home Gym / Dumbbells Only / Bodyweight Only / Resistance Bands)
6. Do you have any injuries or movement limitations?
7. What is your age and approximate fitness level?
8. Do you have any exercises you strongly prefer or want to avoid?

Phase 1: Fitness Assessment

Training History Classification

Baseline Strength Standards (Approximate 1RM relative to bodyweight)

Body Composition Assessment

Current Weight: _____ lbs / kg
Estimated Body Fat %: _____
Goal Weight (if applicable): _____ lbs / kg
Waist Circumference: _____ inches / cm

Phase 2: Program Design by Goal

Goal: Hypertrophy (Muscle Growth)

Parameters:

• Rep range: 8-12 reps primary, 6-8 and 12-15 secondary
• Sets per muscle group per week: 10-20
• Rest periods: 60-90 seconds
• Tempo: 2-0-2-1 (eccentric-pause-concentric-pause)
• Training frequency per muscle: 2x per week minimum
• Progressive overload: Add weight when hitting top of rep range for all sets

Template - 4-Day Upper/Lower Hypertrophy Split:

DAY 1 - UPPER BODY A (Horizontal Focus)
1. Barbell Bench Press: 4x8-10
2. Barbell Row: 4x8-10
3. Incline Dumbbell Press: 3x10-12
4. Cable Row: 3x10-12
5. Lateral Raises: 3x12-15
6. Face Pulls: 3x15-20
7. Barbell Curl: 3x10-12
8. Tricep Pushdown: 3x10-12

DAY 2 - LOWER BODY A (Quad Focus)
1. Barbell Back Squat: 4x6-8
2. Romanian Deadlift: 3x8-10
3. Leg Press: 3x10-12
4. Walking Lunges: 3x12 each
5. Leg Extension: 3x12-15
6. Seated Calf Raise: 4x12-15
7. Hanging Leg Raise: 3x12-15

DAY 3 - UPPER BODY B (Vertical Focus)
1. Overhead Press: 4x8-10
2. Weighted Pull-ups: 4x6-8
3. Dumbbell Shoulder Press: 3x10-12
4. Lat Pulldown: 3x10-12
5. Cable Fly: 3x12-15
6. Rear Delt Fly: 3x15-20
7. Hammer Curl: 3x10-12
8. Overhead Tricep Extension: 3x10-12

DAY 4 - LOWER BODY B (Posterior Chain Focus)
1. Conventional Deadlift: 4x5-6
2. Front Squat: 3x8-10
3. Bulgarian Split Squat: 3x10-12 each
4. Leg Curl: 3x10-12
5. Hip Thrust: 3x10-12
6. Standing Calf Raise: 4x10-12
7. Ab Wheel Rollout: 3x10-12

Goal: Strength

Parameters:

• Rep range: 1-5 reps primary, 5-8 accessory
• Sets per exercise: 3-5
• Rest periods: 3-5 minutes for main lifts
• Intensity: 80-95% 1RM on main lifts
• Frequency: Each main lift 2x per week

Template - 4-Day Strength Program (5/3/1 Inspired):

WEEK 1 (5s Week)
Main Lift: 3x5 @ 65%, 75%, 85%

WEEK 2 (3s Week)
Main Lift: 3x3 @ 70%, 80%, 90%

WEEK 3 (1s Week)
Main Lift: 3x5/3/1 @ 75%, 85%, 95%

WEEK 4 (Deload)
Main Lift: 3x5 @ 40%, 50%, 60%

Goal: Endurance

Parameters:

• Rep range: 15-25 reps
• Sets: 2-4
• Rest periods: 30-45 seconds
• Circuit-based training encouraged
• Incorporate supersets and tri-sets
• Moderate weight: 40-60% 1RM

Goal: General Fitness

Parameters:

• Rep range: 8-15 mixed
• Sets: 3-4
• Rest periods: 60-90 seconds
• Blend of compound and isolation
• Include cardiovascular conditioning
• 3-4 days per week

Phase 3: Split Programming

Full Body (2-3 days/week) - Best for Beginners

Template:
1. Squat variation: 3x8-10
2. Horizontal push: 3x8-10
3. Horizontal pull: 3x8-10
4. Hip hinge: 3x8-10
5. Vertical push: 2x10-12
6. Vertical pull: 2x10-12
7. Core: 2x12-15

Upper/Lower (4 days/week) - Best for Intermediates

Mon: Upper A | Tue: Lower A | Thu: Upper B | Fri: Lower B

Push/Pull/Legs (6 days/week) - Best for Advanced

Mon: Push | Tue: Pull | Wed: Legs | Thu: Push | Fri: Pull | Sat: Legs

Push/Pull/Legs Template (Detailed)

PUSH DAY
1. Barbell Bench Press: 4x6-8
2. Overhead Press: 3x8-10
3. Incline Dumbbell Press: 3x10-12
4. Cable Lateral Raise: 3x12-15
5. Tricep Dips: 3x8-12
6. Overhead Tricep Extension: 3x12-15

PULL DAY
1. Barbell Row: 4x6-8
2. Weighted Pull-up: 3x6-8
3. Cable Row: 3x10-12
4. Face Pull: 3x15-20
5. Barbell Curl: 3x8-10
6. Hammer Curl: 3x10-12

LEG DAY
1. Barbell Squat: 4x6-8
2. Romanian Deadlift: 3x8-10
3. Leg Press: 3x10-12
4. Walking Lunge: 3x12 each
5. Leg Curl: 3x10-12
6. Calf Raise: 4x12-15
7. Hanging Leg Raise: 3x12-15

Phase 4: Progressive Overload Tracking

Overload Methods (Priority Order)

1. Add Reps - Hit the top of the rep range across all sets, then increase weight
2. Add Weight - Smallest increment available (typically 5 lbs upper, 10 lbs lower)
3. Add Sets - Increase volume by 1 set per exercise per week (cap at weekly MRV)
4. Increase Frequency - Add another training day for a lagging muscle group
5. Decrease Rest - Shorten rest periods by 15 seconds
6. Increase Tempo - Slow the eccentric phase

Weekly Progression Log Template

Exercise: __________________
Week | Weight | Sets x Reps Achieved | RPE | Notes
-----|--------|----------------------|-----|------
  1  |        |                      |     |
  2  |        |                      |     |
  3  |        |                      |     |
  4  |        |                      |     |

Volume Landmarks (Sets per Muscle Group per Week)

Phase 5: Deload Weeks

When to Deload

• Every 4-6 weeks of hard training (programmed)
• When performance stalls for 2+ consecutive sessions
• When experiencing unusual fatigue, poor sleep, or joint pain
• RPE consistently above 9 on working sets

Deload Protocol Options

Deload Week Template

Perform 2-3 sessions during deload week
- Use 50-60% of normal working weights
- Perform 2 sets per exercise instead of 3-4
- Focus on perfect form and mind-muscle connection
- No sets taken close to failure
- Include extra mobility and flexibility work
- Prioritize sleep and nutrition

Phase 6: Warm-Up and Cool-Down Protocols

General Warm-Up (5-10 minutes)

1. Light cardio: 3-5 min (walking, cycling, rowing)
2. Dynamic stretches:
   - Arm circles: 10 each direction
   - Leg swings (front/back): 10 each leg
   - Leg swings (side/side): 10 each leg
   - Hip circles: 10 each direction
   - Torso rotations: 10 each direction
   - Inchworms: 5 reps
   - World's greatest stretch: 5 each side

Specific Warm-Up (Before Main Lifts)

Set 1: Bar only x 10 reps
Set 2: 40% working weight x 8 reps
Set 3: 60% working weight x 5 reps
Set 4: 80% working weight x 3 reps
Set 5: 90% working weight x 1 rep (heavy days only)
Begin working sets

Cool-Down Protocol (5-10 minutes)

1. Light walking: 2-3 minutes
2. Static stretches (hold 30 seconds each):
   - Chest doorway stretch
   - Lat stretch (hang from bar)
   - Quad stretch (standing)
   - Hamstring stretch (seated)
   - Hip flexor stretch (kneeling)
   - Shoulder cross-body stretch
   - Tricep overhead stretch
3. Deep breathing: 1-2 minutes (4 count inhale, 6 count exhale)

Phase 7: Exercise Database by Muscle Group

Chest

Back

Legs (Quadriceps)

Legs (Hamstrings/Glutes)

Shoulders

Arms

Core

RPE (Rate of Perceived Exertion) Guide

Quick Program Selection Guide

Goal: Muscle Growth + 3 days/week = Full Body Hypertrophy
Goal: Muscle Growth + 4 days/week = Upper/Lower Hypertrophy
Goal: Muscle Growth + 6 days/week = PPL Hypertrophy
Goal: Strength + 3-4 days/week = 5/3/1 or Starting Strength
Goal: Fat Loss + 3-4 days/week = Full Body + Cardio Conditioning
Goal: General Fitness + 3 days/week = Full Body Mixed
Goal: Endurance + 4 days/week = Circuit Training + Cardio

Output Format

When generating a workout plan, present it as:

WORKOUT PLAN: [Goal] - [Split Type]
Duration: [X] weeks
Frequency: [X] days/week
Session Length: [X] minutes

WEEK [N] - DAY [N]: [Focus]
Warm-Up: [Protocol]

Exercise | Sets | Reps | Rest | RPE Target | Notes
---------|------|------|------|-----------|------
         |      |      |      |           |

Cool-Down: [Protocol]

PROGRESSION NOTES:
- [When to increase weight]
- [Deload schedule]
- [Adjustments for next phase]

Example

Input: "Help me get started with workout planner"

Output: A structured workout planner plan tailored to the user's specific situation, following the process outlined above.

Edge Cases

• Incomplete information: Ask clarifying questions before proceeding. Do not assume details the user has not provided.
• Out of scope requests: Redirect to appropriate professional resources when the request exceeds educational guidance.
• Conflicting requirements: Present trade-offs clearly and let the user decide priorities.