Create a Personal Workout Plan with Claude

A ready-made weekly program tailored to your level, equipment, and goals - in 5 minutes

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   1.Open the Claude website and log in. If you don't have an account - register with your email. The free plan is available without linking a card.If the service is unavailable in your region, use a VPN or try an alternative way to access it.Claude ↗
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   2.In the message input box, paste the prompt below. Fill in the data in square brackets for yourself - this is the key step that determines the quality of the plan.The more accurately you describe your level and equipment, the more realistic the plan will be.Claude ↗

   PromptCopy prompt

   Create a personalized weekly workout plan for me.
   
   About me:
   - Age: [your age]
   - Gender: [male/female]
   - Fitness level: [beginner/intermediate/advanced]
   - Goal: [lose weight / build muscle / improve endurance / general health]
   - Available equipment: [none (bodyweight only) / dumbbells / gym membership / resistance bands]
   - Workout duration: [30 / 45 / 60 minutes]
   - Days per week available: [3 / 4 / 5]
   - Health restrictions: [none / bad knees / lower back pain / high blood pressure / other]
   
   Please provide:
   1. A day-by-day schedule (Monday through Sunday) with rest days
   2. For each workout day: specific exercises, sets, reps, and rest between sets
   3. A brief warm-up and cool-down routine
   4. Progressive overload tips for weeks 2-4
   5. Alternative exercises if I can't do certain movements

   What this prompt does: This English prompt asks Claude to create a weekly workout plan. Replace everything in square brackets: age, gender, fitness level, goal, available equipment, duration and number of days per week, and health restrictions. In return, you'll get a day-by-day schedule with specific exercises, sets, and reps.
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   3.Send the message and wait for the response. If you're not happy with the result - ask for adjustments like: «Simplify this for a complete beginner» or «Replace exercises that need equipment I don't have».You can ask clarifying questions in the same chat - Claude remembers the conversation context.Claude ↗
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   4.Once the plan is ready, ask Claude to format it as a table for easy printing or saving to your phone.You can copy the table to Notes, Google Keep, or print it out.Claude ↗

   PromptCopy prompt

   Now format the entire plan as a markdown table with columns: Day | Workout Type | Exercise | Sets x Reps | Rest | Notes. Make it easy to print.

   What this prompt does: This prompt asks to reformat the ready plan into a table with columns: day, workout type, exercise, sets and reps, rest, notes - convenient for printing.
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   5.Copy the table to your notes or send it to yourself in a messenger. Done - you have a personal workout plan you can start today.If you need a progression plan after 3-4 weeks - go back to the same chat and ask to update the program.Claude ↗