Beginner Gym Program Builder
By Hoang · Published · Updated
Eight weeks of gym sessions written out properly, for someone who has never had a program.
Tags: Fitness, Health, Planning
Prompt template
## First gym program I need a program I can follow without guessing, and short enough that I actually learn the movements instead of wandering between machines. **Schedule** - Days a week I can train: [dropdown: 2, 3, 4, 5 or more] - Time per session: [dropdown: 30 minutes, 45 minutes, An hour, 90 minutes] - Which days: [text: So the plan fits my week, e.g. Mon Wed Sat] **Equipment** - What the gym has: [multi: Barbells, Dumbbells, Machines, Cables, Kettlebells, Squat rack, Bodyweight only] **Me** - Main goal: [dropdown: Get stronger, Lose fat, Build muscle, Feel less creaky, General health] - Age and rough starting point: [text: Be honest, nobody is reading this but us] - Injuries and limits: [textarea: Anything that hurts, past surgeries, movements you have been told to avoid] - Confidence in a gym: [dropdown: Total beginner, Been years ago, Comfortable but never had a plan] - Have I got someone to show me the lifts: [toggle: Yes, No] Write out all eight weeks. Every session, every exercise, sets and reps, and how to pick a starting weight without a coach standing there. One cue per exercise, the kind that stops the most common mistake, not a full technique essay. Keep the exercise list short enough that I learn eight movements well rather than thirty badly. Tell me how to add weight week to week, and what to do on a day I turn up feeling terrible.