# Your AI Workout Plan

Generic workout plans fail for the same reason generic meal plans fail: they ignore your specific situation. The person with a home gym, a bad knee, and 30 minutes to train needs a fundamentally different plan than someone with a full gym membership, no injuries, and an hour available.

AI is good at generating workout programming — but you need to provide the right constraints.

The Workout Context Prompt

Create a 4-week workout plan with the following parameters:

GOAL: Build strength and improve cardiovascular fitness
EXPERIENCE: Intermediate (been lifting inconsistently for 2 years)
SCHEDULE: 4 days per week, 40 minutes per session
EQUIPMENT: Home gym — adjustable dumbbells (5-50 lbs), pull-up bar,
  resistance bands, exercise mat
LIMITATIONS: Mild lower back pain (doctor cleared me for exercise
  but said to avoid heavy deadlifts and loaded spinal flexion)
PREFERENCES: I enjoy supersets and circuits. I get bored with
  straight sets of 3x10.

For each workout, include:
1. Warm-up (5 minutes, specific movements)
2. Main workout with sets, reps, and rest periods
3. Cool-down/stretching (5 minutes)
4. Notes on form cues for any complex movements
5. Progression: how to make it harder in week 2, 3, and 4