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Use this when you want to get moving but past plans were too ambitious. It builds a four-week beginner plan around your time and equipment, with an easier option for each exercise. Check with a doctor first if you have a health condition.
Works inChatGPTClaudeGemini
Create a beginner-friendly workout plan for me.
Goal: [LOSE WEIGHT / GET STRONGER / MORE ENERGY / ETC.]
Days per week I can commit: [NUMBER]
Time per session: [MINUTES]
Equipment: [NONE, DUMBBELLS, GYM, ETC.]
Limitations: [INJURIES, JOINT PAIN, ETC., OR 'NONE']
Give me a week-by-week schedule for the first 4 weeks with warm-ups, exercises, sets, reps, and rest. Explain each exercise in one sentence and give an easier option. Tell me the signs that mean I should stop and see a professional.
Tip: General information only, not medical advice. Check with your doctor before starting if you have health conditions.
What to fill in
Before you send it, replace the parts in [square brackets] with your own details:
Number
Minutes
How to use this prompt
Press Copy this prompt.
Open ChatGPT, Claude or Gemini and paste it into a new chat.
Replace the [BRACKETS] with your details, then send it.
If the first answer is close but not right, reply with what to change. Short follow-ups work well.
Everything here is free. The free versions of the big chat tools are enough. Keep private details such as account numbers, passwords and full addresses out of any AI chat.