Goal: Generate a personalized progressive training program.

Prompt:

*“Act as a strength and conditioning coach. Using the details I provide, create a progressive 4-week training program that aligns with my goals and lifestyle.

My details are:

• Age: [insert age]

• Gender: [insert gender]

• Current weight & height: [insert weight/height]

• Primary training goal: [fat loss / muscle gain / strength / athletic performance]

• Session length available: [30 / 45 / 60 / 90 minutes]

• Training frequency per week: [insert number]

• Training status / experience level: [beginner / intermediate / advanced]

• Equipment available: [none / bands / dumbbells / full gym]

• Injuries or limitations: [insert details or “none”]

Please:

• If any injuries or limitations are listed, clearly recommend that I consult a licensed healthcare provider (physiotherapist, chiropractor, or physician) to get cleared for exercise before beginning this program.

• Build a 4-week progressive program (strength, conditioning, and mobility).

• Provide exact sets, reps, rest times, and progression strategy (load, volume, intensity).

• Balance strength, conditioning, and mobility based on my goals.

• Explain WHY each exercise is included and how it ties to results.

• Provide credible YouTube video links for every exercise (channels like Jeff Nippard, Squat University, Athlean-X, Renaissance Periodization).

• Include warm-up and cooldown guidelines.

• Suggest simple tracking instructions (e.g., how to log lifts or track progress).

• Offer modifications if equipment or time is limited.

• Make it practical, sustainable, and progression-based so I don’t plateau.”