---
name: beginner-gym-program-builder
description: "Eight weeks of gym sessions written out properly, for someone who has never had a program. Use when the user wants help with Beginner Gym Program Builder. Related topics: Fitness, Health, Planning."
---

# Beginner Gym Program Builder

Eight weeks of gym sessions written out properly, for someone who has never had a program.

## How to use this skill

1. Ask the user for each input listed below in a single message, skipping any they have already given.
2. Where options are listed, offer them, but accept other answers too.
3. Fill the answers into the prompt template, then follow the completed prompt to produce the result.

## Inputs

- **Days a week I can train** (choose one: 2, 3, 4, 5 or more)
- **Time per session** (choose one: 30 minutes, 45 minutes, An hour, 90 minutes)
- **Which days** (free text, e.g. "So the plan fits my week")
- **What the gym has** (choose any: Barbells, Dumbbells, Machines, Cables, Kettlebells, Squat rack, Bodyweight only)
- **Main goal** (choose one: Get stronger, Lose fat, Build muscle, Feel less creaky, General health)
- **Age and rough starting point** (free text, e.g. "Be honest")
- **Injuries and limits** (longer free text)
- **Confidence in a gym** (choose one: Total beginner, Been years ago, Comfortable but never had a plan)
- **Have I got someone to show me the lifts** (choose one: Yes, No)

## 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: {{Days a week I can train}}
- Time per session: {{Time per session}}
- Which days: {{Which days}}

**Equipment**
- What the gym has: {{What the gym has}}

**Me**
- Main goal: {{Main goal}}
- Age and rough starting point: {{Age and rough starting point}}
- Injuries and limits: {{Injuries and limits}}
- Confidence in a gym: {{Confidence in a gym}}
- Have I got someone to show me the lifts: {{Have I got someone to show me the lifts}}

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.

---

Source: [Beginner Gym Program Builder on PromptBuild](https://promptbuild.io/prompt/tuOwf2UkFTMr6FA51NKY/beginner-gym-program-builder)