---
name: 12-week-strength-program-builder
description: "Builds a periodized lifting program around your schedule, equipment, and current numbers. Use when the user wants help with 12-Week Strength Program Builder. Related topics: Fitness, Strength Training, Health."
---

# 12-Week Strength Program Builder

Builds a periodized lifting program around your schedule, equipment, and current numbers.

## 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

- **Training age** (choose one: Under 1 year, 1-3 years, 3-5 years, 5+ years)
- **Days per week I can train** (choose one: 2, 3, 4, 5, 6)
- **Session length** (choose one: 45 minutes, 60 minutes, 90 minutes)
- **Equipment** (choose any: Full barbell setup, Dumbbells only, Machines, Kettlebells, Bands, Pull-up bar)
- **Main goal** (choose one: Overall strength, Bigger squat/bench/deadlift total, Hypertrophy with a strength base, Athletic performance)
- **Current working weights and recent PRs** (longer free text)
- **Injuries or movements to avoid** (free text, e.g. "no overhead pressing")
- **Include conditioning work** (choose one: Yes, No)

## Prompt template

## Program brief

Design a 12-week strength program for me.

- Training age: {{Training age}}
- Days per week I can train: {{Days per week I can train}}
- Session length: {{Session length}}
- Equipment: {{Equipment}}
- Main goal: {{Main goal}}
- Current working weights and recent PRs: {{Current working weights and recent PRs}}
- Injuries or movements to avoid: {{Injuries or movements to avoid}}
- Include conditioning work: {{Include conditioning work}}

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.

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Source: [12-Week Strength Program Builder on PromptBuild](https://promptbuild.io/prompt/y2x2g6wAtXi64KCaZTm3/12-week-strength-program-builder)