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Recent AI WorkoutsRecent workouts generated by AI based on user prompts.

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Leg Muscle Tear Recovery Workout

210 minutes

7 exercises

GPT Prompt: workout to help relieve muscle tear located in the leg, mainly glutes, quad and hip flexor.

Badminton Training Workout

450 minutes

8 exercises

GPT Prompt: I want something that can help me train for badmimtom

Advanced Badminton Conditioning Workout

360 minutes

9 exercises

GPT Prompt: I want an advanced 20 minute workout to help me get conditioned for badminton

Emotional Strength Workout

1110 minutes

7 exercises

GPT Prompt: give me strength to control my emotions

6 Day Full Body Workout Plan

1080 minutes

18 exercises

GPT Prompt: I want a 6 day workout plan with one day focusing on arms, another on legs, another on core, and another on full body. Then 2 days of cardio. Each workout should last at least 45 minutes to an hour

Strength Training for Cyclists

540 minutes

9 exercises

GPT Prompt: I want a strength based workout for cycling that is over 2 days per week

Middle School Running Training Calendar

79200 minutes

23 exercises

GPT Prompt: Create a running training calendar for middle schoolers. They will rest on Wednesdays and on one weekend day of their choice. Week 1 (November 6 - November 12): Monday: 3 miles Tuesday: 3 miles Thursday: 3 miles Friday: Rest Saturday: 7 miles (Weekend Long Run) Sunday: Rest Week 2 (November 13 - November 19): Monday: 3 miles Tuesday: 3 miles Thursday: 3.5 miles Friday: Rest Saturday: 8 miles (Weekend Long Run) Sunday: Rest Week 3 (November 20 - November 26): Monday: 3.5 miles Tuesday: 3.5 miles Thursday: 4 miles Friday: Rest Saturday: 8 miles (Weekend Long Run) Sunday: Rest Week 4 (November 27 - December 3): Monday: 4 miles Tuesday: 4 miles Thursday: 4.5 miles Friday: Rest Saturday: 9 miles (Weekend Long Run) Sunday: Rest Week 5 (December 4 - December 10): Monday: 4 miles Tuesday: 4 miles Thursday: 5 miles Friday: Rest Saturday: 8 miles (Weekend Long Run) Sunday: Rest Week 6 (December 11 - December 17): Monday: 4.5 miles Tuesday: 4.5 miles Thursday: 5 miles Friday: Rest Saturday: 9 miles (Weekend Long Run) Sunday: Rest Week 7 (December 18 - December 24): Monday: 5 miles Tuesday: 5 miles Thursday: 5.5 miles Friday: Rest Saturday: 8 miles (Weekend Long Run) Sunday: Rest Week 8 (December 25 - December 31): Monday: 5.5 miles Tuesday: 5.5 miles Thursday: 6 miles Friday: Rest Saturday: 9 miles (Weekend Long Run) Sunday: Rest

Manna and V-sit Training

290 minutes

8 exercises

GPT Prompt: I want to achieve Manna and V-sit, I need to be really flexible to do so and strong enough

Strength Workout for Runners

570 minutes

10 exercises

GPT Prompt: Strength workout for runners

HIIT Workout for Runners - Lower Body Focus

420 minutes

8 exercises

GPT Prompt: HIIT workout for runners lower body focus

Running Strength Workout

420 minutes

8 exercises

GPT Prompt: ??running strength workout. Ex:

Handstand Press and Balance Training

360 minutes

10 exercises

GPT Prompt: I would like to be able to do a hanstand press and handstands on canes fro 30 seconds to 2 min. I find it hard to get consistent handstands past 15seconds

Football Player Workout

510 minutes

9 exercises

GPT Prompt: Create a workout for a football player

Speed and Agility Training inspired by Tyreek Hill

630 minutes

11 exercises

GPT Prompt: Generate a workout for someone 5 6 to get faster like tyreek hill

Soccer Goalkeeper Full Body Workout

450 minutes

8 exercises

GPT Prompt: Soccer goalkeeper Full Body workout

Progressive Overload Muscle Building

480 minutes

8 exercises

GPT Prompt: I want a weight lifting workout plan to help me get build muscle using progressive overload that targets different areas of the body over 4 different days. No cardio or HIIT.

Kratos God of War 4 Day Split Workout

630 minutes

12 exercises

GPT Prompt: I am currently 6ft 1in 200lbs. I won't a workout routine that gives me the physique of Kratos from God of War Ragnarok. I want a 4 Day Split like Sam Sulek

50+ Sports Strength and Conditioning Plan

420 minutes

10 exercises

GPT Prompt: Create a strength and conditioning plan for a 50+ year old man that plays sports

50+ Sports Conditioning and Strength Training

360 minutes

11 exercises

GPT Prompt: Weight lifting and condition plan for 50+ year old man that plays sports

4 Day Women's Physique Enhancement Weightlifting Routine

720 minutes

12 exercises

GPT Prompt: I want a basic 4 day weightlifting routine for women with the goal of enhancing physique. The workouts should use equipment that can be found at a small gym. The workouts should not include hip thrusts or glute bridges.

Push Pull Legs

405 minutes

9 exercises

GPT Prompt: Push pull legs

Basketball Strength and Conditioning

455 minutes

10 exercises

GPT Prompt: I would like to improve my core strength and strengthen my lower back. I would also like to improve physical tools related to basketball abilities.

5 Week Weight Loss and Stamina Program

420 minutes

11 exercises

GPT Prompt: I want a 5 week program to lose weight and increase stamina through strength training and HIIT with 45 min - hr long workouts.

6-Day Calisthenics and Weightlifting Routine

720 minutes

12 exercises

GPT Prompt: I want a 6-day-a-week workout routine that combines calisthenics and weight-lifting. Note the only equipment I have is a barbell, weight plates and a squat rack. I don’t have a bench but I can do floor presses instead.

15 Minute Full Body Workout with Dumbbells

240 minutes

8 exercises

GPT Prompt: 15 minute full body workout with dumbbells

3 Month Hypertrophy and Strength Gain Plan

720 minutes

12 exercises

GPT Prompt: I want a detailed 3 month plan designed for hypertrophy and strength gain, using the benefits of a full gym

Marine Physical Fitness Test Preparation

390 minutes

9 exercises

GPT Prompt: Can you develop a 45 minute group exercise for approximately 15 Marines? Workout would be indoors focusing on preparation for the the physical fitness test that includes pull ups, planks, and a 3 mile run.

Strength Training for Child Lifting

380 minutes

10 exercises

GPT Prompt: I want to be able to carry my child as he grows taller and heavier.

Ring Muscle Up Training

235 minutes

8 exercises

GPT Prompt: I want to be able to do ring muscle ups

Mountain Hiking Preparation Workout

780 minutes

11 exercises

GPT Prompt: I want a training plan that could help me train for hiking a mountain like Kilimanjaro

Shoulder SLAP Tear Rehab

140 minutes

6 exercises

GPT Prompt: shoulder SLAP tear rehab

Weight Loss Workout

2220 minutes

9 exercises

GPT Prompt: I want something to help me lose weight, incorporating yoga, treadmill, and sculpt

Push Pull Legs Home Gym Workout

540 minutes

9 exercises

GPT Prompt: I want a push pull legs workout plan that is designed for a home gym. I have barbell, Dumbells, pull up bar, bench press, lat pull down

Front Lever Training

480 minutes

9 exercises

GPT Prompt: how can I train to learn front lever

Front Lever Training

200 minutes

8 exercises

GPT Prompt: I want something basic that can help me to learn the front lever

One Arm Pull-Up Training

420 minutes

8 exercises

GPT Prompt: I want something basic that can help me to learn one arm pull up

Lower Back Strengthening Workout

300 minutes

9 exercises

GPT Prompt: I need a workout to strenghten my lower back

Waist to Bar Pull-Up Workout

240 minutes

8 exercises

GPT Prompt: I want something basic to help me learning the waist to bar pull up

3-day Full Body Workout Plan

510 minutes

9 exercises

GPT Prompt: I want 3 days at the week a workout plan at the gym. A full body training. To gain muscles and lose weight

5 Day Olympic Weight Workout

720 minutes

12 exercises

GPT Prompt: I want a 5 day workout that uses Olympic weights, a squat rack, flat bench, and 25 pound dumb bells.

Hypertrophy Callisthenics Pull Workout

360 minutes

7 exercises

GPT Prompt: I want a proper hypertrophy callisthenics pull workout

Straddle Planche Workout

250 minutes

8 exercises

GPT Prompt: I want something basic that can help me learn a straddle planche

Bodybuilding Beginner Five Day Split

460 minutes

10 exercises

GPT Prompt: Create a five day split for bodybuilding beginner that hits every muscle group twice a week

Tae Kwon Do Warmups

150 minutes

6 exercises

GPT Prompt: Tae Kwon Do Warmups

Taekwondo Warmup

960 minutes

16 exercises

GPT Prompt: Taekwondo warmup first 4 sets of jogging forward, 4 sets of jogging backwards, 4 sets side stepping, 4 sets of carioca, (2) sets touch toe to heel, (2) sets front leg knee raise, (2) sets of high knees, (2) sets of stretch kick, (2) sets of in to out leg kick, (2) sets of out to in leg kick, (2) swing leg to the back, stretching neck circles, arm stretches, hip stretches, splits, windmills

Four Day Strength Training Program

1260 minutes

7 exercises

GPT Prompt: A four day strength training program that utilizes compound lifts with 10-15 reps on each set with 3-5 sets.

12 Week Marathon Training Plan

2640 minutes

8 exercises

GPT Prompt: I want a 12 week marathon training plan with 6 days of working out including stair master and weightlifting. All workouts should be at a low heart rate.

Aussie Rules Football Conditioning

310 minutes

9 exercises

GPT Prompt: I want to get in shape for Aussie Rules football

Arm Strengthening Workout

350 minutes

8 exercises

GPT Prompt: I want a workout that'll train these muscles: Arms Triceps Biceps Brachialis Forearms

Home Weight Loss 3 Months Program

230 minutes

6 exercises

GPT Prompt: Home weight loss 3 months

Full Body Workout

540 minutes

9 exercises

GPT Prompt: Bicep curl Seated row Lat pull down Chin ups Dips Tricep press Pec fly Rear delta Leg press Leg curl Leg extension Bench Dumbbells

Five-Day Strength Training with Cardio

1200 minutes

20 exercises

GPT Prompt: I want a five-day strength training routine at a commercial gym with some cardio at the end of the workout

Foundational Fitness Protocol

580 minutes

11 exercises

GPT Prompt: Create a workout program using the concepts from the protocol in this link: https://www.hubermanlab.com/newsletter/foundational-fitness-protocol

30 Minute Shoulder and Biceps Workout

420 minutes

8 exercises

GPT Prompt: Please generate a 30 minute workout for shoulders and biceps. I have dumbbells up to 55 pounds.

Muscle Building and Weight Loss

360 minutes

6 exercises

GPT Prompt: Build muscle and loss weight. Arms and shoulders twice a week. Legs once a week.

Female Weight Loss and Muscle Gain Workout

450 minutes

8 exercises

GPT Prompt: Weight loss increase muscle female cardio weight lifting and body weight

Breakdancing Basics Workout

480 minutes

8 exercises

GPT Prompt: I want to get better at breakdancing

Full Body Strength and Flexibility

580 minutes

13 exercises

GPT Prompt: tesst

10 Pull-Ups Challenge Prep

515 minutes

14 exercises

GPT Prompt: create a super awesome workout so I can do 10 pull ups in a row

Handstand Mastery Workout

690 minutes

16 exercises

GPT Prompt: I want to be able to hold myself up in a handstand.

40-Year-Old Male Weight Loss Workout

3630 minutes

18 exercises

GPT Prompt: lose weight 40 year old male, has access to normal gym equipment, rowing machines

5-Week Weight Loss and Toning Plan

660 minutes

20 exercises

GPT Prompt: weight loss and toning 5 week plan

Full Body Strength and Flexibility Routine

315 minutes

14 exercises

GPT Prompt: A two day per week full body workout that I will do alongside climbing, biking, and yoga.

Beginner Women's Strength and Physique 2-Day Workout

minutes

10 exercises

GPT Prompt: I want a 2 day workout for strength and physique for a beginner woman that includes starting weights and takes 30 minutes or under

Superhero Physique Muscle Building Workout

360 minutes

14 exercises

GPT Prompt: I want a workout that will help me get a superhero physique and put on muscle

Full Planche Progression Workout

605 minutes

18 exercises

GPT Prompt: I want to master the full planche

Tough Mudder 45-Minute Workout

850 minutes

20 exercises

GPT Prompt: tough mudder 45 minute workout

Lean Muscle Building with Shoulder Care

2225 minutes

26 exercises

GPT Prompt: I would like to create a workout for me where I can build muscle and also simultaneously keep losing fat gradually I don't want to put on fat and get big I want to build lean muscle One caveat I have is that I have a labrum tear injury in both my shoulders. So there are some exercises in which I'm not very comfortable and run the risk of injury like dumbell shoulder press, wide grip lat pulldown So I still want to build muscle but don't want to injure my shoulders as well I am looking to workout 6 days a week

Lower Body Strength and Hypertrophy

minutes

11 exercises

GPT Prompt: I want somthing that is effective with strength and hyperthophy especially in my glutes, quads and calves. And I would also like progressive overload in this routine.

Calisthenics Hypertrophy & Core Progression Plan

250 minutes

18 exercises

GPT Prompt: 1 year plan based off of hypertropy and calisthenics (With a core workout and progressive overload)

15-Minute Kettlebell Swing Workout

210 minutes

7 exercises

GPT Prompt: I want a program that can use a single 16kg kettlebell. I'd prefer intervals of kettlebell swings. I do not want to use complex movements. I'd like each workout to be 15 minutes in length.

Push-Pull-Legs Workout Split

795 minutes

15 exercises

GPT Prompt: Build muscle and lose fat using a push pull legs split.

Feminizing Body Sculpting Routine

795 minutes

16 exercises

GPT Prompt: I want a workout routine to feminize my body.

Elite Home Gym Full Body Conditioning

minutes

25 exercises

GPT Prompt: Build a month long workout plan for a former D1 athlete utilizing a home gym that consists of a squat rack, bench press, dumbbells, bands, and a single kettlebell.

4-Week Full Body Strength and Conditioning Plan

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25 exercises

GPT Prompt: i have been working a workout plan for 4 weeks now. here is the split and exercises i do: - [x] Day 1 - [x] Back + bicep - [x] Close grip pull down- 10*3 - [x] Plank hold 2 time maximum - [x] Abs - half crunch 20*3 - [x] Seated rowing-10*3 - [x] Cable curl 12*3 - [x] Latspull down 10*3 - [x] Day 2 - [x] Chest +triceps - [x] Chest cable fly - 10*4 - [x] Pulley push down -12*3 - [x] Chest machine press -10*4 - [x] Day 3 - [x] Legs - [x] Leg extension- 10*3 - [x] Calf raises-20*3 - [x] Sumo squats 10*3 - 10 lb - [x] Goblet squats- 10*3 - 10lb - [x] Free squat -10*3 - no weight - [x] Day 4 - [x] Power training - [x] Bench press 5*4 - [x] Hip truster- 5*4 - [x] Bent over row- 5*4 - [x] Deadlift- 5*4 - [x] After complete mobility - [x] Weighted squats - 5*4 - [x] Day 5 - [x] Abs - [x] Plank hold 2 times max - [x] Crunches 15*2 - [x] Shoulder - [x] Front raise 8*4 - [x] Lateral raise - 8*4 - [x] Shoulder dumbbell press- 5*4 Suggest improvements and build an improved workout plan. Feel free to alter the exercises and also suggest ideal weights. i am 117 lbs and 5'5"

Beaver Fit 4-Day Workout Plan

1080 minutes

28 exercises

GPT Prompt: Create me a 4 day a week workout plan that uses a Beaver Fit for 18 people. Include warmup and cooldown and not to last more than 1 hour

4-Day Bodyweight Workout for a Muscular, Curvy Physique

minutes

28 exercises

GPT Prompt: Can you give me a structured workout to achieve a muscular, curvy physique. And I would also like this to be a 4-day workout routine;to have lower and upper body workout plan. (And for the lower body workouts could you add in ab workouts?) And please only recommend bodyweight excerises only. Finally, add in progressive overload.

2-Day Progressive Overload Lower Body Workout

585 minutes

10 exercises

GPT Prompt: I want a 2-day bodyweight and strength training workout. I would like the response to be in a progressive overload workout routine. The goal of this workout is to gain more muscle on my glutes, thicker calves and thighs, and toned hamstrings. (Please make this workout routine make me gain results in 4 weeks.) Only use the exercise names from the following list: Squat, Narrow Squat, Bulgarian Split Squat, Lunge, Reverse Lunge, Side Lunge, Calf Raise, Glute Bridge, Glute Kickback, Single Leg Deadlift, and Wall Sit

5-Day Unbearable Strength and Flexibility Program

2580 minutes

19 exercises

GPT Prompt: Can you give me a 5-day workout that can make me build ubearable strength and flexibility. For this workout, there will be 3 days of calisthenics, core and speed, and then one day per week will be entirely devoted to fighter endurance, with a final day to be added as either another endurance day or for the circuit. And please add dynamic stretches before the workout and add static streches after the workout.

Shoulders and Triceps Blast

330 minutes

10 exercises

GPT Prompt: I want ti make a shoulders and triceps workout.

2-Day Lower Body Calisthenics Workout

495 minutes

12 exercises

GPT Prompt: Can you give me a 2-day calisthenics structured workout for lower body. The main goal of this workout is to gain muscle and gain flexibility. Please make this workout make me see results in 4 weeks

Vertical Leap & Explosiveness Power Workout

780 minutes

15 exercises

GPT Prompt: create a workout routine for vertical, explosiveness, power, and speed

Pear-Shaped Body Sculpting Workout

975 minutes

19 exercises

GPT Prompt: I'm a man at age of 21 who wants: curvy feminine pear-shaped body while simultaneously reducing stomach fat and maintaining fat in your thighs, butt, and hips and gaining muscle in those areas. Realistic Goals Sizes for me Current hips are 43 and thighs are 25: Hip Size: 45-48 inches Thigh Size: 24-29 inches Waist Size: 31-33 inches Glute Size: 52-58 inches Shoulder Width: 16-18 inches Chest Size: 36-40 inches Arm Size (Biceps): 12-14 inches Arm Size (Forearms): 10-12 inches

Total Body Conditioning

495 minutes

12 exercises

GPT Prompt: Low maintenance workout for weight loss and muscle gain, focus on core and leg strength

Full Body Strength and Flexibility Workout

535 minutes

16 exercises

GPT Prompt: Drf

Total Body Fat Loss Focus

930 minutes

21 exercises

GPT Prompt: A workout that can use any variety of full gym equipment. A workout that focuses on weight loss above all else but considers strength, joint health, cardio health

4-Day Home Workout for Strength and Fat Loss

minutes

26 exercises

GPT Prompt: Need a home workout using body weight, 45 lbs dumbbells, 25 lbs dumbbells and a workout bench. I want to lose weight, gain strength and lose fat. I want to workout 4 days a week on Monday, Tuesday, Thursday and Friday

5-Day Body Recomposition & Strength Training

minutes

8 exercises

GPT Prompt: I want a 5-day body recompositon and strength training workout routine that can give me results in one month. I would like you to use this format: Day 1: Glutes and Quads Squat 10 reps x 4 sets Walking Lunges 10 reps x 4 sets Day 2: Push Day Knee Pushup 10 reps x 3 sets Day 3: Cardio and Abs Jumping Jacks 12 reps x 3 sets Plank 50 seconds x 3 sets Day 4: Pull Day Deadlift 3 sets Day 5: Glutes, Calves and Quads Calf Raises 10 reps x 4 sets Squats 10 reps x 4 sets AND PLEASE ONLY USE BODY WEIGHT WORKOUTS

Basketball Upper Body Mass & Core Program

1935 minutes

36 exercises

GPT Prompt: I would like a 6-day split for a basketball player focused on gaining as much upper body mass as possible (do four arm days two leg days) core every day.

Upper Body and Core Strengthening with Knee Recovery

660 minutes

15 exercises

GPT Prompt: I want something to strengthen and tone upper body and core as well as help recover from runners knee

Grappling Fitness Routine

780 minutes

20 exercises

GPT Prompt: I want to improve cardio, strength, and mobility for grappling

Full Body Gym Workout

320 minutes

15 exercises

GPT Prompt: I want a workout full body I could do at the gym

Full Body Gym Workout

1050 minutes

13 exercises

GPT Prompt: I want a full body workout I could do at the gym. For the warm up I usually run for 10 minutes.

Lean Muscle Building & Endurance Workout

21600 minutes

23 exercises

GPT Prompt: need a workout that includes 1 day running 1 day swimming in the AM and 3 days in the PM with strength training that has splits of every upper body group no focus on lower body. workout should be able to be completed in 1.5 hrs max and swimming should be beginner while running will be to get to be able to run 2 miles in 15 mins. also include 2 days for MMA or BJJ training. that can be either days of running or swimming or 1 day of that with 1 day on the weekend. Goal is to be low fat sub 10% body fat with my height of 6ft and current weight at 165. wnat to build up to 176 muslce and extremely lean

SI Joint Pain Recovery and Running Prep Workout

630 minutes

18 exercises

GPT Prompt: I want a workout plan for 3 days a week working on prepping for running even though I currently can’t run due to SI joint pain. Give me exercises that will help me build the muscle and cardio to run once my SI joint pain is managed.

3-Month Hybrid Athlete Workout Plan

2790 minutes

16 exercises

GPT Prompt: Create a 3 month hybrid athlete plan include rucking in the cardio

Equestrian Core & Hip Mobility Workout

705 minutes

18 exercises

GPT Prompt: I want a workout for horseback riders dealing with core strenght and a stable upper body but also with hip mobility

Posture Correction Workout for Rounded Back

365 minutes

15 exercises

GPT Prompt: Posture fixure workout for a round back

Journey to Splits

710 minutes

19 exercises

GPT Prompt: I wanna achieve the split

Operational Fitness Weekly Routine

6990 minutes

27 exercises

GPT Prompt: I want a weekly routine. it should be focussed on operational fitnness similar to military or proffsional athletes. It will be two workouts a day. ON monday, wednesday, and friday my workout will be a walk with the dogs. i want run workouts, gym workouts, and bodyweight/ sprint workouts. they should last 45 minutes to an hour.

30-Minute Full Body Dumbbell Workout

minutes

13 exercises

GPT Prompt: I want a full body 30 minute work out routine with dumbbells

Gentle Chest and Shoulder Workout

380 minutes

11 exercises

GPT Prompt: Chest and shoulder workout that doesn't hurt, since my rotator cuff are bad

Chest and Shoulder Workout (Rotator Cuff Friendly)

430 minutes

12 exercises

GPT Prompt: Chest and should workout with bad rotator cuff - Heavy lifting

Thug Hunter Workout

545 minutes

16 exercises

GPT Prompt: I want a thug hunter workout for fighting and fitness

Iron Fist Knockout Power Workout

780 minutes

19 exercises

GPT Prompt: I want a iron fist workout to knock opponents out with just one punch

Lower Abs and Upper Back Blast

450 minutes

12 exercises

GPT Prompt: I want a 30 minute workout that work out my lower abdominals and upper back

Lower Abs and Upper Back Blast

510 minutes

12 exercises

GPT Prompt: I want a 30 minute workout that work out my lower abdominals and upper back that uses any of the following types of equipment: dumbbells, body weight, resistance bands, or kettle bells.

Beginner Body Recomposition Plan

minutes

21 exercises

GPT Prompt: Create a month calendar of work out plan for body recomposition of losing weight and gaining muscle mass for 32 year old woman that weighs 400 pounds. No movements that require jumping. Gym workouts can be on Mondays and Wednesdays. Other days should incorporate workout that can be done with limited to no equipment at the track or at home. Workout should be tailored to a beginner level and should encourage consistency in the gym. Place information in a calendar format and include a section detailing the exercises and movements. Provide details of exercises and duration including reps and sets.

Vertical Leap and Upper Body Strength Workout

minutes

19 exercises

GPT Prompt: Can you give me a structured workout plan I could follow? I want to able to dunk in basketball by improving my vertical, while at the same time getting bigger upperbody wise and building a strong core, I'm 15 years old and have limited resources. I can use bodyweight, dumbells, bench press, medicine ball

3-Day Pull-up, Calf, and Sprint Improvement Workout

560 minutes

17 exercises

GPT Prompt: Can you give me a 3-day workout split focusing on increasing pull-up repetitions, increasing calf hypertrophy, and improve sprinting

Low-Impact Upper Body Strength

180 minutes

6 exercises

GPT Prompt: wall pushups for individuals with wrist shoulder or back issues incline pushups with a stability ball chair pushups for individuals with wrist, shoulder or core issues

Beginner's Bodyweight Workout

390 minutes

11 exercises

GPT Prompt: wall push ups. Stand facing a wall at arm's length, then place your hands on the wall at shoulder height. Lean forward and bend your elbows to lower your chest towards the wall, then push back to the starting position. Adjust the distance from the wall to control the intensity, making it easier or more challenging as needed. This variation minimizes pressure on the wrists and allows for a more controlled range of motion.

Core Crusher: Strong Abs Workout

500 minutes

12 exercises

GPT Prompt: core workout for strong abs

Tuck Planche Progression Workout

minutes

11 exercises

GPT Prompt: I need a workout to achieve a tuck planche

Beginner-Friendly Full Body Weight Loss Plan

450 minutes

14 exercises

GPT Prompt: female beginner friendly weekly workout plan to lose weight and target full body

Beginner Full-Body Workout Plan

2280 minutes

17 exercises

GPT Prompt: female beginner friendly weekly gym equipment workout plan to lose weight and target full body

5-Day Muscle Building Program for Experienced Lifters

1380 minutes

25 exercises

GPT Prompt: 32 year old male experienced lifter 5 day program to build muscle

Advanced Muscle Building Program

195 minutes

23 exercises

GPT Prompt: weight lifting program for 6 foot 3 inch 220 pound experienced lifter 32 year male looking to build muscle

Calisthenics and Weight-Assisted Strength Routine

minutes

18 exercises

GPT Prompt: I would like to slim down the excess fat on my body, I have extra weight in my stomach and arms. I am 6 ft 7in, 255lbs. I want to have a calisthenics focus to the gym but I am limited by my sizes. In the work out plan I would like to include pull ups, chin ups, and dips, I currently do them on the weight assisted machine. I want to work up to doing body weight for those 3 exercises but otherwise my goals are as follows: I want to build a bigger chest, shoulders, and arms, I want my body fat composition to drop by 5-10% (currently around 25% body fat). Requirements for the workout: 3 day rotation, each day includes the superset of the three calisthenics workouts then followed by push pull or legs. The exercise routine can be between an hour to an hour and a half. The gym I use only has dumbbells or machines, there aren't any barbells or free weights. What do you suggest

Full Body Blast & Stretch

minutes

18 exercises

GPT Prompt: I want full body workout + stretch, the workout should take around 1 hour. The equipment i have is a bench with a brenc press, dumbells, two cable machines, seated row, and a seated cable pullover

Beginner Full Body Workout

525 minutes

12 exercises

GPT Prompt: Simple 3 day per week full body workout for complete beginner that uses bodyweight and resistance band exercises

Advanced Leg Strength Workout

540 minutes

10 exercises

GPT Prompt: leg work out for advanced

Vertical Jump Power Workout

210 minutes

12 exercises

GPT Prompt: I want a workout plan to help me jump higher

Home Muscle Building and Toning Workout

minutes

20 exercises

GPT Prompt: I want a workout plan to do at home. I want it to be basic and to help me grow muscles and get toned. I have a barbell, two dumbbells and one ez bar.

Dancer's Core and Back Toning Workout

495 minutes

15 exercises

GPT Prompt: I want to get back in shape as a dancer get my abs back and tone my back.

Intense Gymnast Core Conditioning

450 minutes

10 exercises

GPT Prompt: I want an intense ab workout for gymnasts

Hourglass Figure Beginner Home Workout

660 minutes

15 exercises

GPT Prompt: I want a workout to build muscle and get an hourglass figure that I can do at home with minimal equipment for a beginner

Martial Arts Conditioning Workout

960 minutes

18 exercises

GPT Prompt: I'm a 21yr old martial artist and I'm wanting to gain muscle and lose fat while getting overall stronger and faster

15-Minute Full Body Strength & Core Workout

300 minutes

10 exercises

GPT Prompt: I want a 15 minute daily workout to helo me gain muscle mass everywhere and improve my musle strength. I also want to strengthen my core.

Quiet Nighttime Muscle Building Routine

420 minutes

15 exercises

GPT Prompt: I want a 15 minute daily workout to helo me gain muscle mass everywhere and improve my musle strength. I also want to strengthen my core. I want it to be the less noisy possible (no jumping) and I want to sweat the least possible. I intend to do this workout before going to sleep.

Quiet 15-Minute Muscle Building Night Workout

470 minutes

15 exercises

Quiet Full-Body Muscle Strengthening

370 minutes

14 exercises

GPT Prompt: I want a 15 minute (including rests) daily workout to helo me gain muscle mass everywhere and improve my musle strength. I also want to strengthen my core. I want it to be the less noisy possible (no jumping) and I want to sweat the least possible. I intend to do this workout before going to sleep. It is to note that I can’t touch the walls.

7-Minute Sit-Up Improvement Workout

250 minutes

9 exercises

GPT Prompt: I want a 7min routine to get better at doing the most sit-ups in 1min.

Full Body Strength and Toning Workout

540 minutes

17 exercises

GPT Prompt: focuses on building strength on legs and forearms, reduce breast size, gain or have big thighs and butt, and have a tone stomach. both indoors and outdoors without equipment, 5 days per week

Full Body Strength and Toning for Beginners

1260 minutes

15 exercises

GPT Prompt: focuses on building strength on legs and forearms, reduce breast/chest size, gain or have big thighs and butt, and have a tone stomach. both indoors and outdoors, the only equipment is bicycle, 5 days per week. completely beginner, pre-surgery and pre-testosterone 19 year old transman.

Full Body Push/Pull/Legs Workout

905 minutes

28 exercises

GPT Prompt: I want a huge, push/pull/leg workout that targets every part of the body and every face of exercising!!!

Advanced Athletic Conditioning

825 minutes

21 exercises

GPT Prompt: I want something advanced to build an active core, improve hip mobility, strengthen posterior chain, mobilized thoracic spine and leg power for someone who does downhill mountain biking, surfing and bouldering.

Advanced Multi-Sport Conditioning Program

2170 minutes

19 exercises

GPT Prompt: I want something advanced to build an active core, improve hip mobility, strengthen posterior chain, mobilise thoracic spine and build leg power for someone who does downhill mountain biking, surfing and bouldering. Split the program over 4 days, and include a cardio day. One day can be in a the gym, 2 days in a home gym, 1 day with body weight.

Crow to Handstand Progression Workout

750 minutes

17 exercises

GPT Prompt: I want a workout to help me progress crow pose to press into a handstand

Full Body Calisthenics and Weight Training Mix

720 minutes

13 exercises

GPT Prompt: I want a full body mix of calisthenics and weight training

Daily Mobility Booster

430 minutes

15 exercises

GPT Prompt: I want a short mobility workout that I can do daily

Beginner's Low-Impact Workout

minutes

11 exercises

GPT Prompt: I have a rowing machine, elliptical, 10 pound weights. I am overweight and unable to do situps. I am looking for a easy start routine

Full Body Strength and Flexibility Routine

390 minutes

13 exercises

GPT Prompt: Can you give me a structured workout I could follow? I would like the response to be in a JSON format. Replace the placeholders between ?? and ??. For example ??Workout Title. Ex: handstand?? is a placeholder value with an example value. I will also place hints in // comments in the JSON template so you have more data on what each part means. Return the full content in one response. { "title": "??Workout Title??", "description": "??Workout Description??", "createdById": "m4yxbhx4KNemef02Yd1KIwGCYlB2", "createdByName": "Handstand Quest AI", "createdDate": "??today formatted as yyyy-mm-dd??", // Array if sections in the workout. For example: Warmup, Core, Balance, etc... "sections": [ // First section in the exercise { "order": ??Number representing section order. Ex: 0 for first section.??, "title": "??Section title??", "sets": [ // First exercise set in the section { "name": "??Name of the exercise. Ex: Straight Arm Plank??", "sets": ??Number representing the number of sets to do. Ex: 3??, "duration": ??Number representing duration in seconds to do exercise??, "post_rest": ??Number representing seconds to rest after doing exercise. Ex: 15??, }, // Second exercise set in the section with sample values { "name": "Downward Dog", "sets": 3, "duration": 20, "post_rest": 10, } ] }, // Second section in the exercise { "order": 1, "title": "??Section title??", "sets": [ // list of exercise sets ] } // additional sections as needed ] } Only use the exercise names from the following list: Wrist Extension Stretch, Wrist Flexion Stretch, Hold Wrist Rotate, Open / Close Fists, Wrist Rotations, Lifted Palms Wrist Stretch, Upside Down Wrist Stretch, Reverse Palm Wrist Stretch, Big Circles Wrist Stretch, Forward and Back Wrist Stretch, Wide Grip Pull-Up, Wheel, Warrior Two, Wall Sit, Wall Plank, Wall Dog, Wall Angels, V Sit-up, Upward Dog, Uneven Push-up, 2 Limb Plank, Tuck Wall Slides, Tuck Planche, Tuck Lever, Tuck Hold on Wall, Triceps dips, Toe To Wrist Tap, Thumb Extensor, 3 Limb Plank, Tabletop, Swiss Ball Pike Rolls, Swimmers, Superman, Sun Salutation, Straight Bridge, Straight Arm Side Planks, Straight Arm Planks, Straddle Planche, Straddle Jump To Handstand, Straddle Jump, Step-up, Wide Push-up, Standing Yoga Seal, Stag Handstand, Squat Jumps, Squats, Split Jumps, Spiderman Push-up, Sock Slides, Skandasana (Side Lunge), Single Leg Tuck on Wall, Single-Leg Glute Bridge, Single Leg Front Lever, Single Leg Box Squat, Side plank, Side Angle, Shoulder-stand, Shoulder Rolls, Seated Straddle Stretch, Seated Pike Leg Lifts, Seated Pike Stretch, Sciatic Nerve Glides, Scapular Push-ups, Scale, Reverse Table Top, Reclining Spinal Twist, Push-up with rotation, Push-up, Puppy Pose, Pull-Up, Pseudo One Hand Pull-Up, Plow, Plank Shoulder Taps, Plank Jacks, Plank Frog Jumps, Pistol Squat, Wall Pirouette, Pirouette Bail, Pike Push-up, Pike Handstand Waist Taps, Pike Handstand Shrugs, Pike Handstand Shoulder Taps, Pendant, Peacock, Overhead Band, One Handed Push-up, Neck Rolls, Muscle Up, The Monkey, Meditate, Malasana (Yoga Squat), Lying Leg Raises, Lunges To Squat Jump, High Lunge Twist, Horizon Lunge, Lunges, Locust, Legs up the Wall, Lateral Lunges, L-Sit, L Pull-Up, Kneeling to Pike Prep, Kneeling to Handstand, Kneeling Squats, Kneeling Pike to Tuck, Kneeling Pike Jump, Plank with Knee to Tri-cep, Jumping Jacks, Human Flag, Horizontal Pull Up, Hollow Body L3, Hollow Body L2, Hollow Body L1, Hip Thrust, High knees, Head-stand, Hanging Straight Leg Raises, Handstand Shoulder Touches, Right angle to Wall, Alternating Feet with Wall, Chest To Wall, Back to Wall Kick Up, Tuck Handstand, Straddle Handstand, Split Handstand, One Arm Handstand, Push-up Handstand, Handstand Press Walk, Pike Press Up, Handstand Kick Ups, Hand Walkouts, Hammock, Half Twisted Scorpion, Half Lay Planche, Half Lay Lever, Full Planche, Full Front Lever, Front Body Line L3, Front Body Line L2, Front Body Line L1, Frog Jumps, The Frogger, 45 Degree Wall Hollow, 45 Degree Wall Handstand, Forearm Plank, Forearm Balance, Fish, Feet Supported Pull-Ups, Feet Elevated Glute Bridge, Ego Eradicator, Downward Dog, Downdog, Plank, Push-up, Dolphin on the Wall, Dolphin, Diamond Push-up, Decline Push-up, Decline Plank, Curtsy Lunges, Crunch Kicks, Crunches, Crow, Crane, Commando Plank, Close Grip Pull-Ups, Chin Up, Child Pose, Chest To Bar Pull-Ups, Cat Cow, Cartwheel, Camel, Buzz Saw Plank, Burpees, Bridge, Breaths of Fire - Hands Interlaced, Breaths of Fire - Elbows to the sky, Breaths of Fire, Box Jump, Bow, Boat - Knees Bent, Boat, Belly to the Ground, Bear Walk, Ball Leg Curl, Balancing Tabletop, Backwards Plank Walk, Back Lever, Assisted One Arm Pull-Up, Assisted Scale, Arm Circles, Alternate Nostril Breathing, Advanced Tuck Planche, Advanced Tuck Lever, Handstand

Badminton Strength & Conditioning Workout

minutes

16 exercises

GPT Prompt: I want a workout to help strengthen me for badminton that includes dumbell training as well as some cardio.

Badminton Strength and Conditioning Workout

minutes

18 exercises

GPT Prompt: I want a workout to help me strengthen my arms, legs, and core for badminton. Some dumbell training would also be nice to have.

Strength and Fat Loss Training Program

minutes

18 exercises

GPT Prompt: I want a strength training program designed to cut fat while adding strength and athleticism. It should use the following available equipment: barbell and weight plates from 5lbs to 160lbs; kettlebells; a single cable pulley machine with lat bar, cable rope, single handle; 30lbs slam ball; and pairs of 15lbs and 25lbs dumbbells.

Full Body Muscle Building Split

885 minutes

21 exercises

GPT Prompt: I am skinny/average and would like a full body workout (Split into 4 workouts) that will help me build muscle and keep my current stature

Full Body Muscle Building Program

1845 minutes

28 exercises

GPT Prompt: I am skinny/average and would like a full body workout (Split into 4 workouts) that will help me build muscle and keep my current stature. I have access to a gym with equipment

Strength and Conditioning Workout

minutes

13 exercises

GPT Prompt: Weightlifting workouts to go along with conditioning workouts. one main lift with metcons

Weekly Strength Workout Series

minutes

18 exercises

GPT Prompt: three strength workouts. one should be lower body, one should be upper body adn one should be full body using the barebell and other equipment. Should be about 40-50 minutes in length and include a metcon or hiit at the end

Full Body Workout with Cardio - 5 Days

2685 minutes

31 exercises

GPT Prompt: I want a basic full. body workout. 5 days a week. with cardio. each day can focus on section of the body. I only have dumbbells up to 50 pounds and a weight bench. I also have some resistance bands. This workout will be used by me and my teenage sons.

Full Body Dumbbell and Resistance Band Workout

1470 minutes

25 exercises

GPT Prompt: I want to work out that works. the whole body. using dumbbell and bench and resistance band. 5 days a week. to lose weight and tone muscles and build muscles. I want to hit all the major muscle groups. This is primarily weightlifting.

Beginner's General Fitness Program

650 minutes

16 exercises

GPT Prompt: Create a beginner friendly exercise program for a female age fifty with no prior exercise experience. Female's goal is to obtain general fitness and focus on losing weight

Senior Women's Basic Exercise Routine

795 minutes

12 exercises

GPT Prompt: senior women basic exercise routine

5-Day Fitness Routine

600 minutes

20 exercises

GPT Prompt: I want a 5 day a week workout plan

Track Running Workout

1980 minutes

5 exercises

GPT Prompt: Track running workout. Mile repeats for heart rate based training. Zone 2 heart rate training-focused

Heart Rate Based Running Workout

2070 minutes

6 exercises

GPT Prompt: Track running workout. Generate a workout for heart rate based training with mile repeats and interval training

5-Day Muscle Maintenance and Weight Loss Workout Plan

1300 minutes

25 exercises

GPT Prompt: I want a 5 day workout plan for a decently equipped gym. My goal is to maintain muscle, possibly lose some arm muscle and lose weight

Full Gym Muscle Building and Cardio Workout

4200 minutes

11 exercises

GPT Prompt: I want a workout plan with suggested weights for building muscle and improving cardiovascular function at and full gym.

Home Dumbbell Workout Routine

765 minutes

16 exercises

GPT Prompt: i want a routine i can do at home with just adjustable dumbells

Run, Hike, and Strengthen Workout

5845 minutes

11 exercises

GPT Prompt: I want to run, hike and get stronger

Wiedereinstieg nach der Schwangerschaft

260 minutes

10 exercises

GPT Prompt: wiedereinstieg nach der schwangerschaft

12 Week Conditioning Engine Building Program

615 minutes

13 exercises

GPT Prompt: I want a 12 week conditioning ‘engine building’ program

Weight Loss Workout Plan

675 minutes

13 exercises

GPT Prompt: I want to lose 10lbs of fat in one month

Beginner Friendly Home Workout

315 minutes

10 exercises

GPT Prompt: I want a beginner friendly workout plan for an overweight individual that can be done 4 days a week at home using only dumbbells and bodyweight. The plan should focus on building strength, stability, and endurance.

45 Minute Full Body Gym Workout

890 minutes

13 exercises

GPT Prompt: 45 minute full body workout in the gym

45 Minute Machine-Based Glutes and Core Workout

600 minutes

10 exercises

GPT Prompt: 45 minute machine based workout with focus on glutes and core

Co-ed Cheer Training Routine

435 minutes

12 exercises

GPT Prompt: I want a workout that will help me with co-ed cheer

Full Body Toning and Fat Loss Workout

1020 minutes

9 exercises

GPT Prompt: Can you please give me a structured workout I could follow? My goal is to lose belly fat, and tone my body - specifically my stomach - upper arms, thighs, glutes and back. I would like to do walks or jogs for cardio and only 20 minute workouts for strength/toning. I am 5ft 3, 78kgs, 32 year old female. Can you please also let me know a timeline of results expected. Thanks

Beginner Fitness Program for FBI PFT

385 minutes

10 exercises

GPT Prompt: I am a complete beginner to working out, and want to get to a point where I can beat the FBI's PFT (consists of situps, pushups, 300 meter sprint, and 1.5 mile run). I can't do a single pushup, I can do 8 situps, and in PE in high school, I could do 300 meter sprint in 12 mins but I would walk it. Help please

Beginner Chest Workout

300 minutes

8 exercises

GPT Prompt: I want a chest focused workout for beginers.

5-Day Workout Split

845 minutes

20 exercises

GPT Prompt: I want a 5 day (Monday to Friday) workout split that trains each muscle group 2 times a week

5-Day Hypertrophy Workout Split

1365 minutes

30 exercises

GPT Prompt: I want a 5 day (Monday to Friday) workout split for hypertrophy that hits each muscle group in 2 different sessions. This workout should have at least 3 exercises for each muscle group in a session. The workout will be done in a gym, so put machine, dumbbell and barbell exercises

Resistance Bands & Bodyweight Muscle-Building Workout

555 minutes

13 exercises

GPT Prompt: I want a muscle-building workout using resistance bands and bodyweight. workout 4 times a week

Build Muscle & Lose Weight

400 minutes

11 exercises

GPT Prompt: Build muscle & lose weight

Full Body Weight Workout for Women

570 minutes

13 exercises

GPT Prompt: I want an workout plan for women that focuses on chest lift and firming, belly fat recuding, and posture correcting. It has to be fully body weight with no equipment, for intermediate-advanced level

Upper Body Sculpt and Core Shred

1020 minutes

15 exercises

GPT Prompt: I want an upper body workout plan for women that focuses on chest lift and firming, belly fat reducing, and posture correcting. It has to be fully body weight with no equipment, for intermediate-advanced level. It should be simple to follow but still challenging physically. Please include warm up and streach. The workout time in total should be 45-60 minutes.

4 Weeks Hypertrophy Workout

555 minutes

15 exercises

GPT Prompt: 4 weeks 3 days per week hypertrophy workout

Body Recomposition and Muscle Definition Workout

1080 minutes

23 exercises

GPT Prompt: I’d like you to create a work out plan where i can visibly see results months from now (it is June 5nd now). I am 25, female, I don't know my exact weight, am 5’9 and my measurements are in inches: bust: 47, Waist: 41.5, Hips: 48, shoulders: 16, inseam: 32. I notice most of my weight is in my arms and stomach, the rest of the weight is evened out throughout my body. I have been plus size my entire life, I wasn’t as active but I started working out recently. I am the only plus size in my family, my siblings are all thin, my mother gained weight after giving birth to my youngest brother and due to age. My dad gained weight due to age but his frame has been more larger not particularly healthy nor overweight My asthma is currently really bad paired with seasonal allergies (it is summer) and I started taking Vyvanse for adhd It’s also used for binge eating and I’ve noticed it surpasses my appetite and thirst. Going to the gym is hard sometimes but I can work out every day at home. I have a narrow, hall to work out in and I have no equipment so exercises that require rotation may not be comfortable. Make the workouts calisthenic, equipment free and effective for the timeline with the minimal space I have. My first goal is body recomposition, with visible muscles in my arms, shoulder and back and alter the appearance of my butt. Currently my butt is a slight A/ more square shaped with fullness at the bottom, I would like my butt to be a round shape with a tiny waist. Also, I’d like to experience “runners high” or something similar throughout my workout to replace my addiction to cannabis and as a source of motivation. Secondary goals are flexibility and endurance but I understand if that would be too much for the workout

Body Recomposition for Visible Muscles and Shape Enhancement

1260 minutes

25 exercises

7-Day Home Gym Workout

1410 minutes

42 exercises

GPT Prompt: GEnerate a 7 days per week workout, for home gym using a multigym machine, barbells, dumbells, strech bands, boxing bag, abs bench, try to work 2 types of muscles per day plus cardio and abs as often as possible

4-Day At-Home Toning and Strength Workout

1125 minutes

24 exercises

GPT Prompt: I'm a 35 year old african american women. I would like a 4 day workout plan for at-home with dumbbells, workout bench, kettlebell, medicine ball and jump rope. I want to tone my thighs, lose belly fat, bigger calves, grow bigger glutes, and tone arms.

Women's College Soccer Conditioning Program

430 minutes

10 exercises

GPT Prompt: I want a women's college soccer conditioning program

Functional Fitness to Improve Body Composition

440 minutes

10 exercises

GPT Prompt: Functional fitness to improve body composition

3 Days Per Week Muscle Building Workout

510 minutes

15 exercises

GPT Prompt: 3 days per week workout program for building muscle

5 Day Fat Loss Split

1500 minutes

25 exercises

GPT Prompt: I would like a 5 day split focused on fat loss using a bench, barbell, and dumbbells for equipment. No Pull ups.

Beginner Weight Loss Workout

350 minutes

9 exercises

GPT Prompt: I am a 5'5, 16-year-old girl who is 187 pounds. I want to lose weight to be 130 pounds eventually. I don't want to gain any muscle in my arms. I am a beginner and I have small weight dumbells and a kettlebell. I don't want to make noise while working out.

3-Day Swim and Strength Workout Plan

1665 minutes

16 exercises

GPT Prompt: I want a 3 days workout plan so I can manage gym and swimming, it need to be focused on improving my swimming skills and strength. And at the same time I would like to see myself getting toned

Rugby Strength and Power Workout

415 minutes

14 exercises

GPT Prompt: I want something that can help me become a better rugby player. Focusing primarily on strength training as well as explosive power and sprint speed

Rugby Strength and Explosive Power Workout

750 minutes

20 exercises

GPT Prompt: I want something that can help me become a better rugby player. Focusing primarily on strength training as well as explosive power and sprint speed

Rugby Strength and Explosive Power Workout

404 minutes

18 exercises

GPT Prompt: I want something that can help me become a better rugby player. Focusing primarily on strength training as well as explosive power and sprint speed. Has to use bodyweight and equipment found in parks

Full Body Hypertrophy with Cardio and Mobility

545 minutes

17 exercises

GPT Prompt: I want a workout that promotes hypertrophy in all muscles. I’d also like to include cardio as well as mobility exercises primarily focused on hips and core. I am a 30 year old male, 6 feet tall and 205 lbs.

Full Body Fitness Routine

795 minutes

20 exercises

GPT Prompt: i want a workout for :Monday, Wednesday, Thursday, Saturday, Sunday each day it should take abt 35-40 mins. i have a dumbell (5kg), jump ropes, a fitness matress and some stretchy bands. i want to get in good form.

Comprehensive Strength and Conditioning Workout Plan

5640 minutes

86 exercises

GPT Prompt: Please make 2 push weight training workouts for strength but no mass 2 pull weight training workouts for strength but no mass 2 legs weight training workouts for strength but no mass 2 push calisthenics and pylometrics workout 2 pull push calisthenics and pylometrics workout 2 Legs push calisthenics and pylometrics workout 7-8 exercises per workout 5/10 minute warm up before every workout Unilateral, bilateral exercises, and myo reps

Strength and Fat Loss Workout for Men 55+

585 minutes

12 exercises

GPT Prompt: male 55 years old work out to keep strength and remove some belly fat

Weight Loss and Body Toning Workout

295 minutes

10 exercises

GPT Prompt: I want something to help loss weight and tone my body

30-Minute Full Body Dumbbell Strength Workout

810 minutes

10 exercises

GPT Prompt: I would like a 30 minute full body dumbbell strength workout that I can do at home. Please do not include lunges.

Menopausal Weight Loss and Arthritis-Friendly Program

660 minutes

12 exercises

GPT Prompt: I am a 53 year old woman with menopausal weight gain and arthritis for a diet and exercise program

5-Day Muscle Mass Split

1095 minutes

20 exercises

GPT Prompt: Can you generate me a 5 days/week split for packing on as much lean muscle mass as possible for a short amount of time. I'm currently a little top-heavy (upper body is more developed than the lower) and I would like to even out, and ultimately pack on loads of muscle for both.

5-Day Muscle Mass Building Split

1245 minutes

25 exercises

GPT Prompt: Generate me a 5 days/week exercise split that will help me in packing on as much muscle mass as possible in a short period of time. I am currently more developed in my upper body than my lower body, so I would like this split to take that into account and allow my lower body to catch up to my upper body. I train using weights/machines at the gym.

Aesthetic Workout Routine

535 minutes

13 exercises

GPT Prompt: Can you generate aesthetic workouts?

Upper Body Lower Body Split Workout

290 minutes

10 exercises

GPT Prompt: upper body lower body split workout

Rugby Player Home Workout

440 minutes

13 exercises

GPT Prompt: I want something that can help me become a better rugby player. Focusing primarily on strength training as well as explosive power and sprint speed. Don't have any equipment can only do home workouts and workouts using equipment commonly found in playground parks

Teen Full Body Gym Workout

1260 minutes

14 exercises

GPT Prompt: Give me a gym workout that uses a good amount of machines no barbells about 1 hr. make it fullbody. make it for a teen.

Transgender Man Fitness Plan

410 minutes

12 exercises

GPT Prompt: I want a fitness plan that focuses only on exercise to help me lose just a little weight and gain muscle. I want to look good. I am a transgender man and can exercise four times a week. I own dumbbells, resistance bands, and a yoga mat.

Slim Thighs, Big Butt Workout

350 minutes

9 exercises

GPT Prompt: Slim thighs, big butt women workout

Six Day Wrestling Workout Plan

1260 minutes

24 exercises

GPT Prompt: Create a six day wrestling workout plan that focus on strength, conditioning, and agility with only a dumbbell and a bench.

Total Body Workouts

2475 minutes

21 exercises

GPT Prompt: write me 3 total body workouts that can be done at a lifetime fitness. includes 2 compound sets, core exercises, and end each day with cardio.

3-Day Full Body Workout

435 minutes

12 exercises

GPT Prompt: Give me a 3 day workout on Sunday, Tuesday, Thursday that works legs and shoulders on sunday, chest and triceps on tuesday and back and biceps on thursday

Men's 3-Day Workout Routine

625 minutes

15 exercises

GPT Prompt: mens workout for 3 days. Sunday legs and shoulders tuesday chest and triceps thursday back and biceps

Intermediate Workout Plan

900 minutes

15 exercises

GPT Prompt: An intermediate structured workout plan for men focusing on legs and shoulders on Sunday, chest and triceps on Tuesday, and back and biceps on Thursday.

Full Body Transformation Workout

660 minutes

13 exercises

GPT Prompt: Age:16 Weight: 233 Height: 6ft Days Available: 4 Gym: Planet fitness Goals: Lose 30 pounds and put on muscle and get visible abs

Beginner Upper-Body Workout for Wrist Pain

320 minutes

7 exercises

GPT Prompt: I want something minimalist for a complete beginner, upper-body workout, with wrist pain so no pushups or anything like that, and no equipment

Beginner Friendly Upper-Body Workout

240 minutes

8 exercises

GPT Prompt: I want a basic, beginner friendly upper-body workout that has no pushups, and no equipment

Beginner Friendly Upper-Body Workout

220 minutes

8 exercises

GPT Prompt: I want a basic, beginner friendly upper-body workout that has no pushups/straight arm plank or anything that places the wrists in those positions, and no equipment

Beginner Upper-Body Workout

240 minutes

8 exercises

GPT Prompt: I want a basic, beginner friendly upper-body workout that has no exercises that put pressure directly on the wirsts, and no equipment

Beginner Friendly Upper-Body Workout

210 minutes

7 exercises

GPT Prompt: I want a basic, beginner friendly upper-body workout that has doesn't have any exercises that can worsen wrist pain, and no equipment

5-Day Gym Workout Program

1500 minutes

25 exercises

GPT Prompt: I want a workout program for the gym. I go 5 days a week and need a program that targets chest & triceps / back & biceps / shoulders & traps / legs & core. I can do legs only once a week. I've been lifting for a year now so give me a workout program according to that.

Full Body Muscle Building Workout

650 minutes

20 exercises

GPT Prompt: I want a four day workout plan than will help me build muscle on my entire body. I want a plan that will help me build thick thighs, a huge ass, a strong core, and a muscular chest, shoulders, and arms. I want it to include bodyweight and kettlebell exercises. I don’t want it to take more than 45 minutes.

Slim Thick Body Workout

435 minutes

12 exercises

GPT Prompt: I want something that will give me a slim thick body as a guy.

4-Day Strength Training Plan

1095 minutes

20 exercises

GPT Prompt: I want a four day strength training plan that utilizes body weight and kettlebell exercises, no pull ups. I want a routine that will give me thick thighs and a huge ass. I also want a strong core, big muscular arms, big shoulders, and a large muscular chest. I don’t want it to take more than 30 minutes.

FBI Fitness Test Prep Workout

500 minutes

14 exercises

GPT Prompt: I am an 18-year-old woman who wants to improve my strength, mobility, and endurance and train for the FBI fitness test.

Chest and Triceps Workout

240 minutes

10 exercises

GPT Prompt: Chest and triceps workout at gym with weights for men

Weekly Workout Plan for Glutes, Thighs, Pull-ups, and Triceps

5090 minutes

26 exercises

GPT Prompt: I need a guide to set up a weekly workout schedule. First priorities are glutes and thighs. Second priority is pullup and triceps training. Back squat, conventional deadlift, and and bench press need to be included in the plan. On two days per week a stairmaster workout must be included.

Weight Loss Workout

260 minutes

9 exercises

GPT Prompt: I want to lose weight

Muscle Gain and Fat Loss Workout

720 minutes

16 exercises

GPT Prompt: I want to gain muscle lose fat

Upper/Lower Split 5x Week

1500 minutes

25 exercises

GPT Prompt: upper/lower split 5x week full gym equipment for a woman

Upper Lower Split Workout

1300 minutes

25 exercises

GPT Prompt: upper lower split, 5x week, woman, commercial gym, 10-12 rep range, 45-60 minutes, with equipment

Beginner Upper Body Workout Plan

600 minutes

15 exercises

GPT Prompt: I'm a skinny guy. I'm 22. 56.5kg. 5 feet 10inch. I want to start working out at home. I have dumbells 5kgs. I need a full month plan and 5 days a week. I want to build more muscle and focus on upper body work out only. I want bigger arms, broader shoulders and focus on abs and chest and back too. I'm beginner to this. Build a proper planned workout for me thank yoi

Shredded and Bulking Weightlifting Plan

885 minutes

20 exercises

GPT Prompt: I want a weightlifting plan for getting shredded and bulking. I’m 26, 165 pounds, and 5 foot 8 inches.

3 Day Full Body Workout

780 minutes

15 exercises

GPT Prompt: 3 day full body workout using power rack aimed to lose weight and gain muscle

3 Day Full Body Weight Training

60 minutes

15 exercises

GPT Prompt: i want a 3 day full body workout using weights

Beginner Full-Body Workout

535 minutes

15 exercises

GPT Prompt: I want something to gradually ease back into full time exercice as a 350 pounds, 5ft6 man

6 Day Full Body Workout Routine

900 minutes

18 exercises

GPT Prompt: I want to start going to the gym. I’m looking for a 6 day full body workout routine to stick to, with ability to increase weight overtime

6-Day Gym Machine Workout Plan

7440 minutes

28 exercises

GPT Prompt: I want a 6 day workout plan that works with gym machines with one day focusing on arms, another on legs, another on core, and another on full body. Then 2 days of cardio. Each workout should last at least 45 minutes to an hour

Fat Burning Workout

200 minutes

8 exercises

GPT Prompt: Im a little overweight and want to burn fat before I start building muscle

Advanced Strength and Conditioning for BJJ Athletes

1140 minutes

12 exercises

Advanced Strength and Conditioning Program for BJJ Athletes

960 minutes

13 exercises

GPT Prompt: I need a strength and conditioning program for an advanced athlete that takes into considering training bjj twice a week. The workouts should be no more than 1 hour at a time, and take into consideration all aspects of fitness, including flexibility. The workouts should consider all types of equipment, i.e. barbells, kettlebells, etc. and body weight movements.

Weekly Muscle Gain Workout Plan

660 minutes

19 exercises

GPT Prompt: I want a weekly workout plan that will help me gain muscle, I am a skinny 21 year old male and can only workout at home, with only my body weight or a pair of dumbells

Bodyweight Arm Building Workout

390 minutes

9 exercises

GPT Prompt: I want to gain bigger arms with just using body weight exercises

Morning Energizer

440 minutes

11 exercises

GPT Prompt: I want an easy 30 minute morning workout with no equipment to get me started for the day

7-Day Muscle Gain Workout

1290 minutes

33 exercises

GPT Prompt: I want to gain 5 pounds of muscle as soon as possible, give me a workout to accomplish this including a 7 day split. No equipment.

Full Body Strength and Muscle Growth Workout

605 minutes

15 exercises

GPT Prompt: Create me a workout plan targeting strength gaining and muscle growth throughout my body with no equipment. I need to gain muscle.

Miles Morales Physique 5-Day Split

905 minutes

25 exercises

GPT Prompt: I want to have the physique of miles morales. Give me a 5 day split to accomplish this. No equipment.

10-Minute Full Body Home Workout

300 minutes

8 exercises

GPT Prompt: I am a 5 ft 85 lb 14 year old male, with a low fitness level and low body fat. My goal is to build full body muscle. I would like a 10 minute full body workout that I can do at home without any gym equipment.

Mass Building Workout

480 minutes

13 exercises

GPT Prompt: I want a workout to get bigger

Hybrid Cardio and Weight Training Workout

375 minutes

10 exercises

GPT Prompt: I want a hybrid training workout split including cardio and weight training

5-Day Hypertrophy Workout

450 minutes

10 exercises

GPT Prompt: 5 day hypertrophy, three times per week biceps triceps deltoids calves

Functional Strength and Stability Workout

180 minutes

25 exercises

GPT Prompt: I want you to build be a workout routine that focus’s on functional strength building, stability, power, maximum strength, and body weight control based on the equipment I list down below. equipment: 2 60lb kettlebells/ a power cage with pull up bar/ a Nordic curl machine, dip bar, a 45lb barbell with weights up to 300lbs , 25lb weighted vest, a jump rope, an roller, a weight belt to add weight to dips or pull-ups, 2 10lb dumbbells, smaller 15lb barbell with more weights that go up to around a 100(shorter than 45lb barbell), an adjustable bench for incline and flat bench press etc., also have resistance Bands. I don’t have any heavy dumbbells either and the Nordic curl is a hamstring and core exercise mainly hamstring I’m 5’7 around 170lbs male that’s 17 years olds, want to workout mainly 4 times a week with upper/lower split Monday Tuesday Thursday Friday with the other days as rest or other light work. also want to lose fat and gain muscle. give how much calories I should eat in a day and should I eat after or before my workout which I’ll be in the morning or at night. also for upper/lower split have one day focused on pulley and second focused on pushing like monday focused on pulling Tuesday focused more on quads thursday focused more on pushing and Friday starts off with hamstrings also add exercises at the end of the workout for secondary muscles like calves or side delta or rear delta or core

Half Marathon Training Plan

510 minutes

10 exercises

GPT Prompt: Training for a half marathon within 12 weeks

Beginner Core Workout

210 minutes

8 exercises

GPT Prompt: Core exercise for beginner

Quick Weightlifting Routine for Busy Custodian

540 minutes

13 exercises

GPT Prompt: Weightlifting routine for a busy man that works as a custodian

Push Pull Legs Intermediate Workout

765 minutes

15 exercises

GPT Prompt: I want a gym push pull legs workout as intermediate trainee

Back and Bicep Blast

480 minutes

10 exercises

GPT Prompt: Create a 45 minute back and bicep workout

Beginner Back and Bicep Workout

360 minutes

8 exercises

GPT Prompt: Create a beginner back and bicep workout

Lats and Biceps Focused Workout

480 minutes

10 exercises

GPT Prompt: I'm going to the gym and want to focus on lats and biceps

Push Pull Legs Workout for Muscle Gain

480 minutes

15 exercises

GPT Prompt: I go to planet fitness, so there are no barbells. And there are smith machines. I need a Push Pull Legs workout that will help me to gain muscle. I am 14, and 6 foot

Ultimate Upper Body and Full Body Toning Workout

540 minutes

16 exercises

GPT Prompt: Massive arms and chest while losing weight, but with enough full body work to keep me looking toned all around. I also want to get rid of my love handles.

3 Day Weight-Loss Workout

320 minutes

12 exercises

GPT Prompt: 3 day weight-loss workout Starting weight 420lbs

7-Day Full Body Workout

630 minutes

21 exercises

GPT Prompt: I want a full body work out. I am currently skinny at 110 pounds and my goal is to be toned at 150 by the end of the year. I want a 7 day body workout that I can do every week that hits every muscle.

Beginner AI WorkoutsBeginner handstand prep workouts generated by AI.

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Handstand Progression Workout

15 minutes

15 exercises

GPT Prompt: I want to be able to hold myself up in a handstand.

Leg Strength and Flexibility for Handbalancers

17 minutes

12 exercises

GPT Prompt: How do fellow handbalancers train there legs? If handstands is my main practice currently, how can I develop/maintain leg strength/flexibility/fitness alongside? I don’t mean handbalance specifics stuff, like pike, pancake, rather general leg fitness. Any tips welcome.

Six Pack Abs Workout

17 minutes

10 exercises

GPT Prompt: I want six pack abs

Total Body Strength Workout

11 minutes

11 exercises

GPT Prompt: I want to be very strong

Flat Abs Workout

11 minutes

7 exercises

GPT Prompt: I want flat abs

Bodyweight At Home Weight Loss Workout

12 minutes

10 exercises

GPT Prompt: Bodyweight at home to lose weight

Hamstring and Quadriceps Strength and Flexibility Workout

18 minutes

12 exercises

GPT Prompt: I want something that can help me progress with my hamstring and quadriceps strength and flexibility

Handstand Balance Workout

14 minutes

13 exercises

GPT Prompt: I've found balancing handstand pretty hard and i keep falling, i have the strength, how long does it take to learn the balance? And can you give me some tips? Some exercises? I usually do chest to wall for support is that correct?

Chest, Tricep, and Shoulder Workout

14 minutes

11 exercises

GPT Prompt: Chest, tricep, and shoulder workout.

Beginner Full Body Workout

9 minutes

10 exercises

GPT Prompt: I want to get started with working out and exercising again

Calisthenics Push Routine

33 minutes

26 exercises

GPT Prompt: I'm somewhat new to calisthenics but have been going to the gym for around half a year. I don't have the time anymore to go to the gym and was wondering if anybody would have a push routine. In terms of equipment, I have parallettes, a pull-up bar, dip station, and rings. I have a decent athletic base so far---I can do around 18 dead-hang pull-ups and 50 military-style pushups. I'd like my workout to be at least 30 minutes long. Also, please include at least 30 different exercises.

Posture Correction Workout

17 minutes

9 exercises

GPT Prompt: 3 times a week workout, about 1 hour long, with a focus on fixing rounded shoulders and bad posture

Quick Weight Loss Workout

9 minutes

8 exercises

GPT Prompt: Something simple that isn’t time consuming to lose weight

Bodyweight Toning Workout

17 minutes

15 exercises

GPT Prompt: To tone up with no equipment

Handstand Preparation Stretching Routine

15 minutes

17 exercises

GPT Prompt: I want a stretching routine that will allow me to practice handstands without injury.

Speed and Agility Workout

14 minutes

13 exercises

GPT Prompt: Get faster

Flat Feet Strengthening Workout

11 minutes

12 exercises

GPT Prompt: Strengthen and correct flat feet

Beginner Handstand Workout

13 minutes

12 exercises

GPT Prompt: I’m a major beginner. What I see is my elbows aren’t locked and maybe my arms are too far apart

Minimalist Strength Workout

9 minutes

10 exercises

GPT Prompt: I want to get huge and strong with minimal exercise selection as fast as possible.

Handstand Kick Up Workout

13 minutes

12 exercises

GPT Prompt: I really need help with the handstand kick up, everytime I do it I just fall fowards.

Lumbar Spine Mobility Workout

15 minutes

11 exercises

GPT Prompt: I want to mobilize my stiff lumbar spine

Upper Body and Core Workout for Patellar Avulsion Injury

12 minutes

12 exercises

GPT Prompt: I have a patellar avulsion knee injury but I’d like to stay fit

Handstand Progression Workout

13 minutes

15 exercises

GPT Prompt: i really want to learn how to stop falling over my handstand and i keep arching too. i really want to reach my handstand goal

Handstand Strength Building Workout

14 minutes

10 exercises

GPT Prompt: i want exercises to build the strength needed to do a handstand

Ardha Chandrasana Focused Workout

13 minutes

13 exercises

GPT Prompt: A good ardha chandrasana

Post-Run Stretching Routine

9 minutes

9 exercises

GPT Prompt: I want a workout to help me stretch after running

Handstand Progression Workout

12 minutes

14 exercises

GPT Prompt: I want to learn the handstand

Wrist-Friendly Workout

18 minutes

15 exercises

GPT Prompt: I have a wrist injury. Create a simple workout that doesn't agitate my wrist and helps me get over my fear of falling

Full Body Workout in Under 1 Hour

21 minutes

15 exercises

GPT Prompt: I want a full body workout that will hit all muscle groups and can be completed in less than one hour.

5s Freestanding Handstand Workout

13 minutes

7 exercises

GPT Prompt: workout to help me achieve the 5s handstand if I do it daily. I can currently handstand on the wall, but I cannot do it freestanding.

Intermediate AI WorkoutsIntermediate handstand workouts generated by AI.

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Handstand Balance Improvement Workout

20 minutes

14 exercises

GPT Prompt: i’m a gymnast, i started seriously working on my handstands 3/4 months ago and within the first 3 weeks went from a best of 10 to 33 seconds. since then i feel like i’ve made no progress. my shape has improved a lot my shoulders used to be closed and archy but i can’t find my balance. most sessions i get two max that are past 20 seconds. i have a 30 / 40s tuck hs a minute split hs probably 1 - 2 mins walking 2 - 3 (maybe more) with a wall not sure if it’s relevant but 1 - 5 stalder presses and 0 - 2 pike stalder presses in a row largely dependent on the day (those haven’t improved either but that’s largely a strength issue) not sure what it’s called but i use the wall and gently tap my toe when i’m losing balance, but i haven’t made progress on those and can’t seem to find my balance. i’m feeling quite stuck and desperate to improve and i’m not sure what to work on and how i can find my balance.

Front Splits Workout

11 minutes

11 exercises

GPT Prompt: I want a 30 minute workout that will help me get the front splits

Basketball Conditioning Workout

41 minutes

14 exercises

GPT Prompt: I am an advanced lifter and i am 6’5” ans weigh around 130 kgs. I play basketball and would like an advanced workout routine catered to help get me back in shape to play basketball again. Ideally it would be 4 days a week.

Straddle Press to Handstand Flexibility Workout

15 minutes

10 exercises

GPT Prompt: i want exercises to develop flexibility to be able to straddle press to handstand

6 Day PPL Weightlifting Workout

39 minutes

13 exercises

GPT Prompt: I am looking for a PPL workout. I recently changed from a full body workout 3 times a week to PPL 6 times a week. I want an even focus to upper / lower body. I also like accessories like ab work, delts and calves. I only do weightlifting in the gym.

20 Inch Arms Workout

16 minutes

10 exercises

GPT Prompt: I want 20 inch arms

Forearm Stand Workout

13 minutes

13 exercises

GPT Prompt: I can do a headstand. I want to get a forearm stand and get over my fear of falling

6 Pack Abs in 2 Months

17 minutes

12 exercises

GPT Prompt: I want to develop 6 pack abs in 2 months

Intermediate Calisthenics Push-Pull-Legs

38 minutes

12 exercises

GPT Prompt: Suggestions for an intermediate routine? I'm somewhat new to calisthenics but have been going to the gym for around half a year. I don't have the time anymore to go to the gym and was wondering if anybody would have a push-pull-legs routine 6 days a week. I can't seem to find routines online easily and now I am here. Would anyone have any routine they could recommend or suggest to me (maybe your own?)? In terms of equipment, I have parallettes, a pull-up bar, dip station, and rings. I have a decent athletic base so far---I can do around 18 dead-hang pull-ups and 50 military-style pushups.

10 Minute Calisthenics Push Routine

8 minutes

8 exercises

Hypertrophy Workout

32 minutes

13 exercises

GPT Prompt: hypertrophy

Handstand and Flexibility Workout

19 minutes

14 exercises

GPT Prompt: I can currently hold a handstand for 15 seconds about 30% of the times I try. I am 186cm tall and 90kg. I would like a routine focussed on hip/hamstring flexibility and to progress on press strength to attain a straight arm straddle press to handstand.

Advanced AI WorkoutsAdvanced handstand workouts generated by AI.

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Advanced Handstand Progression Workout

15 minutes

13 exercises

GPT Prompt: I currently can hold a good form handstand consistently for 1min. I can tuck press into the handstand. My max free standing handstand push up reps is 5 (nice and slow, loading the shoulders forward, perfect form) I take great pleasure training for the HSPU but i feel like I’m slacking overall on my handstand training. I’d like to train for the tuck HS for ex but when i try some exercices it feels IMPOSSIBLE to not fall backwards with the weight of my legs pulling me back ? I’d like to achieve the straight arm press aswell but I can’t understand how i’m supposed to lift my body over my shoulders without bending my arms and using my shoulders strength ..

OAHS Progression Workout

13 minutes

16 exercises

GPT Prompt: Been working on my OAHS, going on a year now. Its so frustrating how slowly progress is.

Fingertip Balance Workout

12 minutes

12 exercises

GPT Prompt: I want to balance on my finger tips

One Arm Handstand 30 Seconds Workout

24 minutes

14 exercises

GPT Prompt: I want to hold one arm handstands for 30 seconds at least

Front Lever Progression Workout

15 minutes

15 exercises

GPT Prompt: I want to be able to do a front lever. I can pull up an extra 50% of my body weight and can do an advanced tuck for 15 seconds. I also want to only workout twice a week.

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