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AI-Powered Personalized 4-Day Workout Plan (With or Without Equipment)

This AI fitness prompt generates a personalized workout program that adapts to your lifestyle. Whether you train at home with no equipment, in a gym with weights, or while traveling, the plan adjusts to your circumstances. The prompt ensures every session is efficient, goal-focused, and sustainable by including substitutions, progression strategies, and accountability tips. Ideal for busy professionals, beginners, or fitness enthusiasts who want a practical, flexible system.

credits: @templateprompt

Act as my personal trainer. I want to exercise 3 times per week with the goal of Weight loss (fat loss, muscle gain, endurance, or strength). Build me a 4-day workout program where: Sessions take no more than 30 minutes. Each exercise includes two options: one with equipment and one without, so I can train at home or in a gym. Provide substitutions if I miss a day, need a lighter session, or have limited space. Add clear progression rules (how to increase difficulty each week). Explain how to track results to measure consistency and improvement.

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AI tools

Act as my personal trainer. I want to exercise *** days_per_week *** times per week with the goal of *** fitness_goal *** (fat loss, muscle gain, endurance, or strength). Build me a 4-day workout program where: Sessions take no more than *** minutes_per_session *** minutes. Each exercise includes two options: one with equipment and one without, so I can train at home or in a gym. Provide substitutions if I miss a day, need a lighter session, or have limited space. Add clear progression rules (how to increase difficulty each week). Explain how to track results to measure consistency and improvement.

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