Prompt Details

ModelChat GTP 4oExample input

[desired number of weeks of program]: 8 weeks 
[user current weight]: 180 lbs  
["gain" or "lose" with desired pounds of weight gain or loss]: gain 10 lbs  
[desired number of workout days per week and hours per day]: 4 workout days at 1 hour per day 
[describe any physical limitations or injuries, if none, say "has none"]: has an injured left shoulder

Example output

[TABLE OF WORKOUT PLAN] - see the preview image 

Here are additional tips and nutritional guidance to support your 8-week weight gain program:

### **Nutrition Guidelines**

**Daily Caloric Surplus Target**:
To gain 10 lbs in 8 weeks, aim for **\~500 extra calories/day** above your maintenance.

#### **Macronutrient Breakdown**

* **Protein**: 1g per pound of body weight (\~180g/day)
* **Carbohydrates**: 2-3g per pound (360-540g/day)
* **Fats**: 0.4-0.5g per pound (72-90g/day)

#### **Meal Tips**

* Eat **4-6 balanced meals per day**
* Include a **protein source at every meal** (chicken, fish, tofu, eggs, Greek yogurt)
* Use calorie-dense, nutritious options: nuts, avocado, olive oil, rice, oats
* Consider protein shakes or smoothies post-workout with:

  * 1 scoop protein powder
  * Banana
  * Peanut butter
  * Oats or whole milk

---

### **Injury Considerations (Left Shoulder)**

* Avoid overhead pressing and dips
* Prioritize exercises that don’t stress the shoulder
* Use **wall/incline push-ups** and **light dumbbells**
* Incorporate **Bird Dog**, **Dead Bug**, and **planks** to strengthen the core safely

---

### **Other Helpful Tips**

* **Progressive Overload**: Gradually increase weights each week by 5-10% if form remains good.
* **Track Your Progress**: Take weekly weight and progress photos.
* **Hydration**: Drink at least 3L water/day.
* **Sleep**: Aim for 7–9 hours nightly for optimal recovery and growth.
* **Stretching & Mobility**: Spend 5–10 minutes post-workout on light stretching to aid flexibility and reduce soreness.

Would you like a printable or downloadable version of the workout and nutrition plan?

Lifestyle

Coach

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Meal planning

Plan

Ai assistant

Planner

Personalized Fitness For Beginners

181 words
Tested
Instructions
Chat GTP 4o
No Artist

This prompt will generate an user-defined (# of weeks) workout plan designed around your current weight, weight gain or weight loss goals, availability to workout, and user limitations/injuries to accommodate the ability of all users. The prompt also can be printed into PDF, it provides an excel sheet with the weekly workout plan, it provides nutrition goals and health tips to set users up with the best opportunity for success!

22.05.2025 4

2.99 USD

secured by Stripe

* After purchase, you will gain access to the prompt file, on Trade History page under the tab "Purchase List". To be able to use the prompt, you already need access to GPT.

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Lifestyle generated with GPT prompt

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Planner generated with GPT prompt

Personalized Fitness For Beginners | GPT prompt