Workout plan generator: a weekly training plan that fits your life
Generic programs assume a full gym and an hour a day. This prompt has your todo.is agent build a plan around your real schedule, equipment and limits, with clear progression, and can put each session in your Google Calendar.
The prompt
- Make me a [NUMBER OF WEEKS]-week workout plan. Goal: [GOAL]. Level: [FITNESS LEVEL]. I can train [DAYS PER WEEK] days a week for about [MINUTES PER SESSION] minutes with [EQUIPMENT]. Injuries or limits: [INJURIES OR LIMITS]. For each session, list a warm-up, exercises with sets, reps and rest, and a short cool-down. Add progression from week to week and an easier option for every hard move. Give me a PDF plan and an Excel log to track weights and reps, and add the sessions to my Google Calendar at [PREFERRED TIME].
What to change
- [NUMBER OF WEEKS]: Usually 4 to 8. Shorter plans are easier to stick to.
- [GOAL]: E.g. "build strength", "run 5 km without stopping", "lose fat and keep muscle".
- [FITNESS LEVEL]: Beginner, back after a break, or intermediate. Add what you do now.
- [DAYS PER WEEK]: Be realistic: 3 days you keep beats 5 you skip.
- [MINUTES PER SESSION]: Including the warm-up, e.g. 40.
- [EQUIPMENT]: E.g. "a full gym", "two dumbbells and a mat", "no equipment".
- [INJURIES OR LIMITS]: E.g. "sore lower back", "bad left knee", or "none".
- [PREFERRED TIME]: E.g. "7:00 on Mon, Wed, Fri". Needs Google connected; delete this part if you don’t want calendar events.
Example result
- 6-week plan: build strength at home
- Beginner · 3 days a week · 40 minutes · two adjustable dumbbells and a mat · sore lower back
- Weekly layout
- • Monday: Full body A
- • Wednesday: Full body B
- • Friday: Full body A, plus 10 minutes of brisk walking
- Warm-up (6 minutes, every session)
- • March on the spot 1 min · Arm circles 1 min · Bodyweight squats 10 · Cat-cow 8 · Glute bridges 10
- Full body A
- • Goblet squat: 3 x 10, rest 90 s. Easier: squat to a chair.
- • Dumbbell floor press: 3 x 10, rest 90 s. Easier: push-ups against a wall.
- • One-arm row: 3 x 10 each side, rest 60 s
- • Glute bridge: 3 x 12, rest 60 s
- • Dead bug: 3 x 8 each side. Chosen over sit-ups to protect your back.
- Full body B
- • Romanian deadlift: 3 x 8, light weight, rest 90 s. Easier: hip hinge with a broomstick.
- • Split squat: 3 x 8 each leg. Easier: hold a wall.
- • Shoulder press, seated: 3 x 10, rest 60 s
- • Side plank: 3 x 20 s each side
- Progression
- • Weeks 1–2: learn the moves; stop each set with 3 reps left in the tank
- • Weeks 3–4: add 2 reps per set or a little weight
- • Weeks 5–6: add a 4th set to the first two exercises
- • If your back hurts more the next day, drop the deadlift weight and tell your agent
- Cool-down (4 minutes)
- • Hamstring stretch, hip flexor stretch, child’s pose, 30 s each
How to do it with todo.is
- Copy the prompt and fill in your goal, schedule, equipment and any injuries.
- Paste it on the Today screen in todo.is or message it to your agent. Connect Google first if you want calendar events.
- You get a PDF plan, an Excel tracking log, and your sessions in your calendar.
- After each week, send your log and say "adjust next week" to make it harder or easier.
Tips
- Mention your weekly routine, e.g. "football on Saturdays", so the plan doesn’t overload the same muscles.
- Ask for a short video link from a trusted source for any exercise you haven’t done before.
- Your agent remembers your limits and progress, so the next block can start where this one ends.
- Set a recurring Sunday to-do: "check my log and send next week’s sessions on WhatsApp".
FAQ
- Is an AI workout plan safe? It follows standard training principles and your stated limits, but it can’t examine you. If you have an injury, heart condition, are pregnant or are new to exercise after a health issue, check with a doctor or physiotherapist first.
- Can it include running or cardio? Yes. Add your current running level and a goal like "5 km in 8 weeks" and it will mix runs with strength days.
- Can it track my progress? It doesn’t read fitness apps, but you can fill in the Excel log or send a quick message after each session, and it adjusts the plan.
- Does it give a diet plan too? Ask for one in the same to-do, or use the meal plan prompt for a full week with a grocery list.
JavaScript is required to use the todo.is app.