Artificial Intelligence Personal Workout Plan
Instructions: How to Use ChatGPT to Personalize Your Workout Plan
Step 1: Copy & Paste the Script into ChatGPT
1. Open ChatGPT on your device.
2. Copy the Personalized Physical Conditioning Plan script provided.
3. Paste it into the chat and say:
Help me fill out this workout plan based on my personal goals and the equipment I have access to.
Step 2: Customize Your Information
ChatGPT will ask you for details like your height, weight, and goals.
Answer each question to personalize the plan to fit your needs.
Step 3: Ask for a Workout Plan Based on Your Goals
Example prompts you can use:
Can you create a workout plan that helps me improve agility for basketball?
I want to gain muscle using the school weight room. What exercises should I do?
Give me a workout plan using only bodyweight exercises and dumbbells.
Step 4: Adjust the Plan
If the plan doesn’t feel right, ask for changes!
Make this plan shorter, I only have 30 minutes per session.
I want more leg workouts can you add squats and lunges?
Step 5: Write Down Your Final Plan & Track Progress
Once you’re happy with the workout plan, write it down.
Each week, review your progress and make changes as needed.
Example Chat with ChatGPT
You: I am a 16-year-old male, 5ft, 10 inch, 160 lbs. I want to gain muscle and improve my speed for soccer. I have access to the school weight room Monday through Thursday. Can you help me create a workout plan?
ChatGPT: Absolutely! Here’s a 4-day plan focusing on strength and speed training
Step 1: Copy & Paste the Script into ChatGPT
1. Open ChatGPT on your device.
2. Copy the Personalized Physical Conditioning Plan script provided.
3. Paste it into the chat and say:
Help me fill out this workout plan based on my personal goals and the equipment I have access to.
Step 2: Customize Your Information
ChatGPT will ask you for details like your height, weight, and goals.
Answer each question to personalize the plan to fit your needs.
Step 3: Ask for a Workout Plan Based on Your Goals
Example prompts you can use:
Can you create a workout plan that helps me improve agility for basketball?
I want to gain muscle using the school weight room. What exercises should I do?
Give me a workout plan using only bodyweight exercises and dumbbells.
Step 4: Adjust the Plan
If the plan doesn’t feel right, ask for changes!
Make this plan shorter, I only have 30 minutes per session.
I want more leg workouts can you add squats and lunges?
Step 5: Write Down Your Final Plan & Track Progress
Once you’re happy with the workout plan, write it down.
Each week, review your progress and make changes as needed.
Example Chat with ChatGPT
You: I am a 16-year-old male, 5ft, 10 inch, 160 lbs. I want to gain muscle and improve my speed for soccer. I have access to the school weight room Monday through Thursday. Can you help me create a workout plan?
ChatGPT: Absolutely! Here’s a 4-day plan focusing on strength and speed training
Using the example above and filling in the specific information below and specifying to your own personal needs, use this link to create your personal workout plan.
Click button below for ChatGPT
Personalized Physical Conditioning Plan
Name:
Age: ____ years old
Biological Sex: Male/Female
Height: ____ feet ____ inches
Weight: ____ lbs
Available Equipment & Resources
I have access to a high school weight room for physical conditioning class. From Monday through Thursday, I can use the following equipment:
Free Weights: Bench press, incline press, decline press, dumbbells (10–80 lbs), Olympic barbells, squat racks
Machines: Chest press, shoulder press, machine fly, rear delt machine, leg extensions, leg curls, triceps extensions, biceps extensions, lat pulldown
Bodyweight & Functional Equipment: Dip bars, chin-up and pull-up bars
Cardio Equipment: Treadmills, ellipticals
Other: Resistance bands (if available)
Warm-Up Routine (Led by My Physical Education Teacher)
Each day, we will begin with a warm-up:
Monday: 5-minute jog and full body stretch
Tuesday: 5-minute jump rope and full body stretch
Wednesday: Form running & dynamic stretching
Thursday: Five-dot drills & ladder drills
My Personal Goals for This Semester
(Select at least one or create your own)
Improve agility for ____ (sport)
Gain muscle and increase strength
Lose weight through conditioning and exercise
Maintain my current weight while improving endurance
Improve cardiovascular endurance
Increase flexibility and mobility
Develop better overall athletic performance
My Weekly Workout Plan
Based on my personal goals and the equipment available, I will create a workout plan that includes:
1. Strength Training (Choose 3-5 exercises per day)
2. Cardio (e.g., treadmill, jump rope, or dynamic drills)
3. Flexibility & Recovery (Stretching or mobility work after each session)
Monday: __________
Tuesday: __________
Wednesday: __________
Thursday: __________
Reflection Questions (To Be Completed at the End of Each Week)
1. Did I stick to my planned workouts? Why or why not?
2. What exercises felt the most effective?
3. What challenges did I face, and how can I overcome them next week?
4. Have I noticed any improvements in strength, endurance, or agility?
Name:
Age: ____ years old
Biological Sex: Male/Female
Height: ____ feet ____ inches
Weight: ____ lbs
Available Equipment & Resources
I have access to a high school weight room for physical conditioning class. From Monday through Thursday, I can use the following equipment:
Free Weights: Bench press, incline press, decline press, dumbbells (10–80 lbs), Olympic barbells, squat racks
Machines: Chest press, shoulder press, machine fly, rear delt machine, leg extensions, leg curls, triceps extensions, biceps extensions, lat pulldown
Bodyweight & Functional Equipment: Dip bars, chin-up and pull-up bars
Cardio Equipment: Treadmills, ellipticals
Other: Resistance bands (if available)
Warm-Up Routine (Led by My Physical Education Teacher)
Each day, we will begin with a warm-up:
Monday: 5-minute jog and full body stretch
Tuesday: 5-minute jump rope and full body stretch
Wednesday: Form running & dynamic stretching
Thursday: Five-dot drills & ladder drills
My Personal Goals for This Semester
(Select at least one or create your own)
Improve agility for ____ (sport)
Gain muscle and increase strength
Lose weight through conditioning and exercise
Maintain my current weight while improving endurance
Improve cardiovascular endurance
Increase flexibility and mobility
Develop better overall athletic performance
My Weekly Workout Plan
Based on my personal goals and the equipment available, I will create a workout plan that includes:
1. Strength Training (Choose 3-5 exercises per day)
2. Cardio (e.g., treadmill, jump rope, or dynamic drills)
3. Flexibility & Recovery (Stretching or mobility work after each session)
Monday: __________
Tuesday: __________
Wednesday: __________
Thursday: __________
Reflection Questions (To Be Completed at the End of Each Week)
1. Did I stick to my planned workouts? Why or why not?
2. What exercises felt the most effective?
3. What challenges did I face, and how can I overcome them next week?
4. Have I noticed any improvements in strength, endurance, or agility?
