Personalized Workout Builder

Purpose

Stop following generic workout programs that do not fit your life. This skill creates a custom training plan based on YOUR goals, YOUR equipment, and YOUR schedule. You will get a full week of workouts you can actually complete.

When to Use

Use this Skill when you need to:

• Create a workout plan that fits your available time
• Design a program for home, gym, or minimal equipment
• Build a beginner-friendly routine
• Get back into fitness after a break
• Change up a stale routine

Step-by-Step Process

Step 1: Assess Your Situation

Help me understand your starting point.

Ask these questions:

• "What is your main fitness goal?" (strength, fat loss, general fitness, energy)
• "What equipment do you have access to?" (none, dumbbells, full gym, etc.)
• "How many days per week can you realistically work out?"
• "How much time per session?" (15 min, 30 min, 45 min, 60 min)
• "Any injuries, limitations, or exercises you cannot do?"

Output Variable: fitness_profile

Step 2: Define the Training Structure

Based on their profile, determine the workout structure.

For 2-3 days/week:

• Full body workouts each session
• Focus on compound movements
• Allow 1-2 rest days between sessions

For 4 days/week:

• Upper/Lower split or Push/Pull split
• Each muscle group trained 2x per week

For 5-6 days/week:

• Push/Pull/Legs or body part split
• Include active recovery days

Time adjustments:

• 15-20 min: Circuit style, compound movements only
• 30 min: Standard workout with warm-up
• 45-60 min: Full workout with accessories

Output Variable: training_structure

Step 3: Select Exercises

Choose exercises based on equipment and experience.

No Equipment:

• Upper: Push-ups, pike push-ups, dips (chair), rows (towel/door)
• Lower: Squats, lunges, glute bridges, step-ups
• Core: Planks, dead bugs, mountain climbers

Dumbbells Only:

• Upper: DB press, rows, shoulder press, curls, tricep extensions
• Lower: Goblet squats, RDLs, lunges, DB deadlifts
• Core: DB carries, woodchops

Full Gym:

• Upper: Bench press, rows, pull-ups, OHP, cable work
• Lower: Squats, deadlifts, leg press, RDLs
• Core: Cable crunches, hanging leg raises

Output Variable: exercise_selection

Step 4: Build the Weekly Plan

Create the complete week schedule.

For each workout, include:

• Warm-up (3-5 min dynamic movement)
• Main exercises with sets, reps, rest
• Optional finisher
• Cool-down notes

Rep ranges by goal:

• Strength: 3-5 reps, heavier weight
• Muscle building: 8-12 reps, moderate weight
• Endurance/fat loss: 12-15+ reps, lighter weight, less rest

Output Variable: weekly_plan

Step 5: Add Progression Plan

How to make workouts harder over time.

Progressive overload options:

• Add weight (if available)
• Add reps (e.g., 8 reps -> 10 reps)
• Add sets (e.g., 3 sets -> 4 sets)
• Slow down tempo (3 sec down, 1 sec up)
• Decrease rest time
• Add pauses at hard points

Include: "When this gets easy, here is how to progress..."

Output Variable: progression_plan

Step 6: Plan for Obstacles

Anticipate common issues.

If time is short:

• "Short on time? Do exercises 1-3 only - thats the minimum effective dose"

If sore/tired:

• "Feeling beat up? Do 50% of the workout at 50% intensity. Something beats nothing."

If traveling:

• "No equipment? Here is a bodyweight swap for each exercise..."

Output Variable: obstacle_solutions

Step 7: Generate Workout Plan

Create the complete document.

Create a document titled "Your [X]-Day Workout Plan" with the full program.

Output Format

Your [X]-Day Workout Plan

GOAL: [Primary goal]
EQUIPMENT: [What they have]
SCHEDULE: [Days per week, time per session]

WEEK OVERVIEW:
- Day 1: [Focus]
- Day 2: [Focus/Rest]
...

---

DAY 1: [Name]
Duration: [X] minutes
Focus: [Muscle groups]

Warm-up (3-5 min):
- [Movement] x 30 sec
- [Movement] x 30 sec

Workout:
1. [Exercise] - [Sets] x [Reps] | Rest: [Time]
2. [Exercise] - [Sets] x [Reps] | Rest: [Time]
3. [Exercise] - [Sets] x [Reps] | Rest: [Time]
...

Finisher (optional):
[Circuit or burnout]

---

PROGRESSION:
Week 1-2: [Starting point]
Week 3-4: [How to increase]
Week 5+: [Next level]

SHORT ON TIME:
[Minimum version]

NO EQUIPMENT:
[Bodyweight swaps]

Tools

• basile_create_document - Save your workout plan

Example

Input: Busy professional, 30 min 3x/week, dumbbells at home, goal is general fitness and energy

Output:

GOAL: General fitness and energy
EQUIPMENT: Dumbbells at home
SCHEDULE: 3 days/week, 30 min/session

WEEK OVERVIEW:
- Monday: Full Body A
- Wednesday: Full Body B
- Friday: Full Body C

---

DAY 1: FULL BODY A (Push Focus)
Duration: 30 minutes
Focus: Chest, shoulders, triceps, legs, core

Warm-up (3 min):
- Arm circles x 30 sec
- Bodyweight squats x 30 sec
- Push-up to downward dog x 30 sec

Workout:
1. Goblet Squat - 3 x 12 | Rest: 60 sec
2. DB Floor Press - 3 x 10 | Rest: 60 sec
3. DB Shoulder Press - 3 x 10 | Rest: 60 sec
4. Reverse Lunge - 3 x 10 each leg | Rest: 45 sec
5. Plank - 3 x 30 sec | Rest: 30 sec

SHORT ON TIME:
Do exercises 1-3 only (15 min)

PROGRESSION:
Week 1-2: Complete as written
Week 3-4: Add 1-2 reps per exercise
Week 5+: Increase weight or add 4th set