Gym Workout Prompts for Splits, Routines & Progression

Recommend a gym split for someone training [days per week] with the goal of [your goal]. Include: 2-3 split options (e.g. full-body, upper/lower, PPL), the pros and cons of each, and which you'd pick for me and why.

Build a 6-day push/pull/legs program for [your level] focused on [goal]. Include: exercises per day, sets and rep ranges, rest times, and a note on which lifts are the priority movements.

Design a 4-day upper/lower program for [your level] and goal [goal]. Include: two upper and two lower days that don't repeat the same exercises, sets and reps, and a suggested weekly layout across the week.

Create a 3-day full-body gym routine for [your level] with goal [goal]. Include: compound-focused sessions that hit every major muscle each day, sets and reps, and how to vary the three days so they're not identical.

Build a gym workout I can finish in [minutes] targeting [muscle groups or goal]. Include: a superset or circuit structure to save time, exact exercises, sets and reps, and what to cut first if I'm running late.

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.