Gym Workout Prompts for Splits, Routines & Progression

Rewrite this workout for the equipment I have: [list your equipment, e.g. dumbbells only, home rack, full gym]. Original plan: [paste it]. Include: a direct swap for each exercise I can't do and matched sets and reps.

I have [injury or limitation] cleared for general training. Adjust my workout to avoid aggravating it: [paste plan]. Include: safer alternatives for risky movements and a reminder to confirm with a physio if unsure.

Set sets, reps and rest for my plan based on the goal [strength / hypertrophy / endurance]: [paste exercises]. Include: the rep range and rest for each lift, why it fits the goal, and how heavy each set should feel.

Simplify this workout for a true beginner: [paste plan]. Include: swap advanced or technical lifts for easier machine or dumbbell versions, lower the volume, and add one form cue per exercise.

I want to bring up my [muscle group, e.g. shoulders or hamstrings] without dropping the rest of my training. Current plan: [paste it]. Include: 1-2 extra targeted exercises, where to add them, and what to cut to keep volume sane.

Create a [number]-week progression plan for these main lifts: [list lifts and current weights/reps]. Include: how to add weight or reps each week, a deload week, and what to do if I stall on a lift.

Here's today's session: [paste exercises, weights and reps]. Include: a quick summary of total volume, which lifts improved vs last time [paste last session], and one thing to focus on next time.

My [lift] has been stuck at [weight x reps] for [time]. Include: likely reasons (recovery, technique, volume), 2-3 concrete strategies to break through, and how long to try each before changing again.

Design a deload week from my normal program: [paste it]. Include: how much to reduce weight and volume, which sessions to keep, and signs I actually needed the deload.

Suggest starting working weights for these exercises given my current [key lift] numbers: [paste them] and level [level]. Include: a conservative starting load per exercise and a note to adjust up if the first set feels easy.

Fit my training into a busy week. My available slots: [days and times]. Goal: [goal], split: [split]. Include: which session goes on which day, rest-day placement, and a backup plan for when I miss a day.

Give me a warm-up for a [body part] day and a short cool-down. Include: 5-8 minutes of specific warm-up movements that prep the lifts I'm doing, and 2-3 cool-down stretches. Keep it practical, not a lecture.

Build a no-equipment backup workout for days I can't get to the gym, targeting [goal or muscles]. Include: bodyweight exercises, sets and reps, and how to make them harder as I get stronger.

Act as a supportive gym coach. I've been skipping sessions because [reason]. Include: a no-shame reframe, one small step to restart this week, and a simple way to hold myself accountable. Keep it under 120 words.

I've run this program for [time]: [paste it]. Include: whether it's time to change, what to keep, 2-3 fresh exercise swaps to renew stimulus, and how to change it without losing my progress.