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Create a Personal Workout Plan with Claude

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

  1. 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 ↗About this tool
  2. 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 ↗About this tool
    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 doesThis 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.
  3. 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 ↗About this tool
  4. 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 ↗About this tool
    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 doesThis prompt asks to reformat the ready plan into a table with columns: day, workout type, exercise, sets and reps, rest, notes - convenient for printing.
  5. 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 ↗About this tool
💰 What it costs to followprices as of 2026-08
  • freeClaude (Anthropic)The free plan lets you have conversations and generate plans at no cost; there's a limit on the number of messages within a few hours, which is sufficient for a regular user. The paid Pro plan is $20/month, but it's not required for this recipe.
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