12-Week Strength Program Builder
By Mo · Published · Updated
Builds a periodized lifting program around your schedule, equipment, and current numbers.
Tags: Fitness, Strength Training, Health
Prompt template
## Program brief Design a 12-week strength program for me. - Training age: [dropdown: Under 1 year, 1-3 years, 3-5 years, 5+ years] - Days per week I can train: [dropdown: 2, 3, 4, 5, 6] - Session length: [dropdown: 45 minutes, 60 minutes, 90 minutes] - Equipment: [multi: Full barbell setup, Dumbbells only, Machines, Kettlebells, Bands, Pull-up bar] - Main goal: [dropdown: Overall strength, Bigger squat/bench/deadlift total, Hypertrophy with a strength base, Athletic performance] - Current working weights and recent PRs: [textarea: e.g. squat 100kg x5, bench 70kg x5] - Injuries or movements to avoid: [text: e.g. no overhead pressing] - Include conditioning work: [toggle: Yes, No] Structure it as three 4-week blocks with a clear progression scheme. State which scheme you picked and why it suits my training age. For each week give me the sessions as tables: exercise, sets x reps, target RPE or percentage, rest. Build in a deload where it makes sense, and give me a rule for what to do when I miss a session in a given week. I would rather follow a rule than improvise.