gabrielmoreira Home Workout Builder
A pile of random exercises isn't a program. This builds a structured weekly plan around what you actually have — bodyweight, a couple of dumbbells, a band — and where you want to go, with a way to progress so you keep getting results instead of plateauing or losing interest.
What This Skill Produces
- A weekly structure — how many sessions, which days, what each targets (full-body, upper/lower, etc.)
- Full sessions — warm-up, main exercises with sets/reps/rest, and a cool-down
- Equipment swaps — alternatives for gear you don't have
- Progression — how to make it harder each week (reps, sets, tempo, harder variations)
- Safety framing — form cues, and a clear "not medical advice — see a professional for pain or conditions" note
Required Inputs
Ask for these if not provided:
- Goal — strength, muscle, fat loss, general fitness, mobility
- Equipment — bodyweight only, dumbbells, bands, pull-up bar, etc.
- Time — days per week and minutes per session
- Level — beginner, returning, or experienced
- Limits — injuries, joints to protect, space constraints
Framework: Structure, Then Progress
- Fit the split to the days. 2–3 days → full-body; 4+ → upper/lower or push/pull. Match the plan to what they'll actually do.
- Cover the movement patterns. Push, pull, squat/hinge, and core each session or across the week — not just the fun exercises.
- Prescribe sets, reps, and rest. Vague "do some push-ups" doesn't progress; give real numbers tied to the goal.
- Build in progression. Add reps/sets, slow the tempo, or move to a harder variation weekly — progressive overload is what makes it work.
- Keep it safe and doable. Warm-up, form cues, and honest scaling; flag that pain isn't "pushing through," and to see a professional for injuries/conditions.
Output Format
Plan: [goal] · [equipment] · [days/week × mins] · [level]
Weekly structure: [e.g. Mon full-body, Wed …].
Session A — [focus]
- Warm-up: [2–3 min].
- Main: [exercise] [sets×reps, rest] · [exercise] … (swap: [if no gear]).
- Cool-down: [stretch].
Progression: week to week — [add reps/sets/tempo/harder variation].
Not medical advice. Use good form, stop if something hurts (not the same as muscle burn), and check with a professional for injuries or health conditions.
Quality Checks
- Split matches the available days/week
- Sessions cover the main movement patterns, not just favorites
- Exercises have sets, reps, and rest — not vague instructions
- Equipment swaps are provided
- A progression scheme is included
- Safety/not-medical-advice framing is present
Anti-Patterns
- A random exercise list with no structure or progression.
- Ignoring the equipment — programming barbell lifts for a bodyweight setup.
- No sets/reps/rest — un-programmable and un-progressable.
- Skipping warm-up or form cues.
- "Push through the pain" — dangerous; distinguish pain from effort.
Example Trigger Phrases
- "Build me a home workout — dumbbells only, 3 days a week, 30 minutes."
- "I want to build muscle at home with just bodyweight."
- "Make me a beginner exercise routine, no equipment."
- "Upper/lower split I can do at home with bands and a bench."
- "Full-body workout plan, 20 minutes, bad knees."