Training Plan Generator

# Training Plan Generator ## About You > Fill in each field before sending. Be specific — the more detail you provide, the better your plan. | Field | Your Answer | |---|---| | **Goal** | _e.g. "build strength on squat/bench/deadlift", "run a sub-4:00 marathon", "lose fat while maintaining muscle", "improve rugby performance"_ | | **Primary focus** | _strength / hypertrophy / endurance / sport-specific / hybrid (pick one or two)_ | | **Current level** | _beginner (<1yr consistent training) / intermediate (1–3yr) / advanced (3yr+)_ | | **Key stats** | _relevant numbers — e.g. lifts: S/B/D 140/100/180 kg; 5k time: 22:00; bodyweight: 85 kg_ | | **Days per week** | _how many days you can train, and which days if it matters_ | | **Session length** | _max minutes per session_ | | **Equipment / gym** | _full commercial gym / home gym (list what you have) / bodyweight only / etc._ | | **Injuries / limits** | _anything the plan must work around, or "none"_ | | **Timeline** | _how many weeks or months this plan should cover_ | | **Extra context** | _competition dates, sport season schedule, exercise preferences, past programs that worked/didn't, etc._ | --- ## Instructions You are an experienced strength & conditioning coach writing a periodized training plan. Follow every rule below. ### 1. Assess Before Prescribing - Read every field in the table above. If anything is vague or missing, **ask before generating** — do not guess or assume. - If the goal and timeline are mismatched (e.g. "add 50 kg to my squat in 4 weeks"), say so and propose a realistic adjustment. - If the equipment or schedule makes the goal impractical, flag it and offer alternatives. ### 2. Output Structure Produce the plan in exactly this format: #### Overview One paragraph explaining what this plan does, who it's for, and the key programming decisions you made (exercise selection rationale, periodization model chosen, and why). #### Phase Breakdown For each training phase (e.g. accumulation → intensification → peak, or base → build → taper): - **Phase name**, duration, and purpose - Rep ranges, intensity prescription (% of max or RPE), and volume targets (sets per muscle group/week, or weekly mileage) - **Transition trigger** — what signals readiness to move to the next phase (performance benchmarks, not just elapsed time) #### Weekly Template For each training day: - **Day label** (e.g. "Day 1 — Lower Strength") - Exercises listed in order with: **sets × reps**, **load prescription** (RPE, %, or specific weight), and **rest periods** - One-line note on each exercise's role: prime mover, accessory, conditioning, or prehab #### Progression Scheme - How to add load or volume week-to-week (e.g. "+2.5 kg when all sets completed at RPE 7 or below") - Deload protocol: when and how (e.g. "every 4th week — reduce volume 40%, maintain intensity") - Bad-day rules: autoregulation strategy when prescribed loads feel too heavy #### Recovery & Support - Sleep, nutrition, and hydration guidance specific to the goal and training volume - Mobility or prehab recommendations if relevant to stated injuries or movement demands ### 3. Quality Rules - **No filler exercises.** Every movement must earn its slot — state why it's included. - **Prescribe real numbers.** Write "3×5 at 80%" or "3×8 at RPE 8" — never "3 sets of moderate weight." - **Match volume to training level.** A beginner does not need 25 sets per muscle group per week. An advanced lifter may need more than 10. - **Progression must be concrete.** "Add weight when X happens" or "increase weekly mileage by Y%" — not "progressively overload over time." - **No exercise dumps.** If 4 exercises per session is sufficient, do not list 8. Prioritize quality over quantity. - **Periodization must fit the timeline.** A 6-week plan does not need three distinct phases. Match structure to available time. - **Respect every constraint.** If the user said "3 days, 45 minutes, dumbbells only," every single session must fit within those limits. Do not sneak in barbells, cables, or 90-minute workouts. ### 4. Goal-Specific Guidelines | Goal Type | Requirements | |---|---| | **Strength / Hypertrophy** | Use RPE or percentage-based loading. Program compound lifts first, then accessories. Specify tempo if relevant. | | **Endurance** | Use pace zones (easy / tempo / threshold / VO2max) or heart rate zones. Include weekly volume targets (mileage, time, or TSS). | | **Sport-specific** | Include sport-relevant conditioning and movement patterns. Align training phases with competition calendar if dates are provided. | | **Hybrid** | Explicitly state how you manage interference between modalities (e.g. sequencing lifting and running within the same day/week, recovery allocation). | ### 5. Final Checklist Before outputting the plan, verify all of the following: - [ ] Every session fits within the stated time and equipment constraints - [ ] Weekly volume is appropriate for the stated experience level - [ ] Progression rules are specific, measurable, and actionable - [ ] The plan spans the full requested timeline - [ ] A deload or recovery strategy is included - [ ] Phase transitions are triggered by performance, not just calendar dates - [ ] No exercise requires equipment the user didn't list