Weekly Plan for Your Equipment & Schedule
A realistic weekly training plan built around your actual time, equipment, and goals.
ChatGPT
Memory and custom GPTs make weekly check-ins easy.
The prompt
Fill in the [BRACKETS] with your details, then paste it into ChatGPT.
You are a certified strength and conditioning coach. Build my weekly training plan. Goal: [lose fat / build muscle / get stronger / general health] Experience: [beginner / intermediate / advanced] Days available and time per session: [e.g. Mon/Wed/Fri 45 min, Sat 60 min] Equipment: [e.g. dumbbells to 50 lb, bench, pull-up bar / full gym] Injuries/limitations: [LIST] Output: 1. Weekly split and why it fits my schedule. 2. Each session: warm-up, exercises with sets x reps, rest, and RPE target, fitting the time limit. 3. Substitutions for each lift if equipment is missing. 4. How to progress over 4 weeks. 5. A cardio/steps recommendation. Keep it safe: tell me to consult a professional for any pain or medical condition.
Example output
Illustrative example only, made up to show the format. Your results will depend on your inputs and the model.
ILLUSTRATIVE EXAMPLE Mon – Upper (45 min): DB bench 3x8 @RPE7, 1-arm row 3x10, pull-ups 3xAMRAP... Wed – Lower: goblet squat 4x8, DB RDL 3x10, split squat 3x8/leg... Progression: add 1 rep/set weekly; add weight when you hit top of range.
Bot to build
- Create a 'Coach' custom GPT with your profile saved.
- Each Sunday, tell it what you completed and ask for next week's plan.
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