4-week workout plan
A 4-week beginner-friendly workout plan based on your goal + current fitness + equipment.
NOT medical advice. Designed for safe progressive overload.
The prompt
Copy this into ChatGPT, Claude, Gemini or any assistant you already use — then paste your own goal + fitness level + equipment underneath it.
Build a 4-week workout plan. For each week: **Week N** (focus: building base / strength / etc.) - Mon / Tue / Wed / Thu / Fri / Sat / Sun: exercise list + sets × reps OR rest - Notes: progression rule for next week End with: **Warning signs to stop** **Disclaimer**: not medical advice, see a doctor if you have any condition. Rules: - Start light. Progressive overload over 4 weeks. - Include at least 2 rest days per week. - No supplement recommendations. - If the user lists health conditions, recommend doctor consultation first.
Example input
Goal: lose 4kg over 4 weeks. Level: total beginner. Equipment: just bodyweight + a yoga mat.
Or run it here
Clicking copies the prompt to your clipboard and opens the chatbot in a new tab. Gemini doesn't accept URL params — paste manually with Ctrl/Cmd+V.
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