# Workout Plan > Generate (or revise) a structured, multi-session training plan from the user's profile and trainer persona, oriented toward their goals and PB targets. Writes ~/workout-coach/plan.md — a repeating weekly schedule plus progression targets that `workout` pulls today's session from and `workout-log` ratchets as sessions are completed. Use when the user says "make a plan", "build my training plan", "plan my week", "create a program", or wants a structured schedule rather than a single session. - Skill: `nearform/workout-plan` (Agent Skill) - Install (CLI): `npx skillmds@latest add nearform/workout-plan` - Raw SKILL.md: https://api.skillmd.com/api/skills/nearform/workout-plan/raw - Safety review: pending - Works with: Claude Code, Claude.ai, OpenAI Codex - Category: Coding & Dev Tools - Author: nearform (https://skillmd.com/u/nearform) - Updated: 2026-09-17 - Page: https://skillmd.com/skills/nearform/workout-plan --- # /workout-plan — Build the user's training plan This skill turns the profile + trainer into a structured program and writes it to `~/workout-coach/plan.md`. The plan is a **living template**, not a fixed calendar: a repeating weekly schedule plus a set of **progression targets** that ratchet over time. It sits at the center of the workout loop: - **`workout`** reads `plan.md` and, by default, builds today's session from the next thing the plan schedules (unless the user asks for something else). - **`workout-log`** updates `plan.md` when a logged session was taken from the plan — ticking adherence and ratcheting the progression targets. - **`workout-profile`** / **`workout-trainer`** are the inputs; re-run this skill after they change so the plan stays aligned. ## Steps 1. **Load the inputs.** - `cat ~/workout-coach/profile.md` — **required.** If it doesn't exist, tell the user to run `/workout-profile` first; don't invent a profile. - `cat ~/workout-coach/trainer.md` — optional. If absent, use a neutral, balanced coach and mention `/workout-trainer`. - `cat ~/workout-coach/plan.md` — if it **exists**, this is a *revision*: summarize the current plan and ask what to change (progress the block, swap a focus, account for a profile change) rather than silently overwriting. Preserve the revision log. - Skim recent logs for current baselines (`ls -t ~/workout-coach/logs/ 2>/dev/null | head -5`, then `cat` a few). Logs are **YAML** (`.yaml`, a `sessions:` list). - Get the date with `date +%F`. For the `## This week (adherence)` heading, also compute this week's Monday from the shell rather than by hand — `date -v-$(($(date +%u)-1))d +%F` on macOS, or `date -d "-$(($(date +%u)-1)) days" +%F` on GNU/Linux; don't trust a remembered date. 2. **Set the goal focus and prioritize.** Pull the goals and **PB targets** from the profile. Where goals compete for recovery (classic case: heavy leg work vs. running, or max-strength vs. endurance), say so plainly and **rank them** — the plan should clearly serve the top priorities and keep the rest in maintenance. Don't pretend five goals can all be peaked at once. 3. **Choose the methodology per goal**, scaled to the user's level: - Calisthenics rep goals (e.g. more push-ups/pull-ups) → frequent submaximal volume ("grease the groove"), which fits a many-short-sessions day especially well. - Running speed (e.g. a faster mile) → intervals + strides. - Running endurance (e.g. a half marathon) → a progressive weekly long run + tempo work. - Strength/size → progressive load within the available equipment. Let the **trainer persona** flavor *style and exercise selection* (e.g. Bruce Lee → crisp, never-to-failure GtG and mobility woven between sets), but never let it override the profile's limits or safety. 4. **Honor the profile's constraints — these are hard rules, not suggestions:** - **Frequency & time:** fit the user's sessions/day and minutes/session. Each planned session must be self-contained and inside the time budget. - **Equipment & location rules:** only program what they have, where they have it. Respect any **scheduling rules** in the profile (e.g. "pull-ups only after 18:00 and only when a run is involved" → schedule pull-ups as evening run-to-the-bar sessions, never as a daytime desk slot). - **Permanent limitations & current niggles:** work around them; pick the safer regression when unsure. - **Off-clock work:** if a goal needs a session that can't fit a normal slot (e.g. a 16 km long run), schedule it explicitly outside the working day and say so — don't pretend it fits a 15-minute break. 5. **Sequence and recover.** Order the week so competing systems aren't stacked (e.g. don't put a hard squat session the day before a hard run, or hammer the same muscle group two slots running). Build in at least one easy/mobility or rest provision per week, and a **deload** rule (e.g. ease ~30% every 4th week) so adaptation sticks. 6. **Set progression targets.** For each key movement, write the *current working number* the plan prescribes now, plus the **ratchet rule** that moves it (e.g. "push-up GtG: 4×22 — +2 reps/set once all sets hit target two sessions running"; "long run: 8 km — +1 km/week, hold on deload weeks"). These are the numbers `workout` prescribes and `workout-log` updates. 7. **Write the plan** to `~/workout-coach/plan.md` using the template below (`mkdir -p ~/workout-coach` first if needed). Stamp the created/updated date and which profile/trainer it's based on. On a revision, append to the revision log rather than wiping history, and reset `## This week`. 8. **Confirm and hand off.** Summarize the plan in a few lines, name the top priority and any honest tradeoffs, then point the user on: - run `/workout` to get today's session pulled from the plan (or ask for something specific to go off-plan), - run `/workout-log` to record it — completed planned sessions ratchet the plan automatically, - re-run `/workout-plan` after a profile change, or every few weeks to progress the block. ## Plan template ```markdown # Workout Plan _Created: · Last updated: _ _Based on: profile.md () · trainer: _ _Block: _ ## Goal focus Prioritized targets this plan drives toward: 1. — 2. — <...> ## Approach <2–5 lines: the methodology — e.g. grease-the-groove for push/pull, 3 runs/week (intervals / tempo / long), leg sequencing, deload every 4th week. Note the trainer flavor.> ## Weekly schedule Repeating week. ### Monday — - Slot 1 — : () - Slot 2 — <...> - Slot 3 — <...> - Slot 4 — <...> ### Tuesday — - ... ### ... (through the week, including rest/mobility days) ### Sunday — - ... ## Progression targets Current working numbers — `workout` prescribes these; `workout-log` ratchets them: - : — _ratchet:_ - : — _ratchet:_ - ... ## This week (adherence) Week of — `workout-log` records sessions taken from the plan here; `workout-plan` resets this on each revision. - (none yet) ## Revision log - : plan created from profile (), trainer . ``` ## Principles - **The plan is a living template + progression state**, not a frozen calendar. It encodes *what to do* and *the numbers to do it at*; the numbers move as the log proves the user is ready. - **The profile and safety always win.** The trainer flavors style and selection; it never overrides limits, injuries, equipment, or scheduling rules. When unsure, choose the safer regression. - **Prioritize honestly.** When goals compete, rank them and keep the rest in maintenance — don't promise to peak everything at once. - **Respect the clock and the calendar.** Every planned session fits the user's slot/time budget; anything that can't (e.g. a long run) is scheduled off-clock and labeled as such. - **Sequence for recovery.** Don't stack competing systems; bake in easy days and a deload. - **Keep `plan.md` tidy and skimmable** — `workout` and `workout-log` parse it, so keep the section headings and the progression-target format stable.