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

Personalized Workout Builder