35+ Copy-Paste AI Fitness Prompts

I have only [dumbbells up to X lbs / a pull-up bar / resistance bands / kettlebells / nothing — bodyweight only]. Design a [X]-day full-body program that hits all major muscle groups with progressive overload. Training level: [X]. Goal: [X]. Show me how to make exercises harder as I progress without buying more equipment.

Design a 6-day PPL split (Push/Pull/Legs, each 2x/week) for an [intermediate] lifter focused on [hypertrophy]. Include: exercise selection with rationale, sets x reps with RPE targets, and a 12-week volume progression scheme. Current stats: [weight, key lifts]. Session length: [X] minutes.

Design a 4-day upper/lower split with [strength focus on main lifts, hypertrophy focus on accessories]. Training level: [X]. Include: heavy compound work (3-5 rep range) on Day 1 and 3, higher volume hypertrophy work (8-12 rep range) on Day 2 and 4. Show the full 8-week progression.

Design an 8-week progressive bodyweight program for [goal]. I have no equipment except a floor and a doorframe. Organize movements by: push (horizontal + vertical), pull (if pull-up bar available), squat pattern, hinge pattern, core, and carry. For each exercise, show the full regression → progression chain (e.g., wall push-ups → incline push-ups → push-ups → diamond push-ups → archer push-ups → one-arm push-ups).

Build a 7-day meal plan:

Targets: [X] calories, [X]g protein, [X]g carbs, [X]g fat
Dietary restrictions: [vegan / vegetarian / gluten-free / dairy-free / halal / none]
Allergies: [list or "none"]
Budget: $[X]/week on groceries
Cooking skill: [beginner / intermediate / advanced]
Max prep time per meal: [X] minutes
Meals per day: [X] (include snacks if applicable)
Meal prep preference: [batch cook Sundays / cook daily / mix]
Foods I hate: [list]
Foods I love: [list]

For each day: meal names, full ingredient lists with gram weights, macros per meal, running daily totals. End with a consolidated grocery list organized by store section (produce, protein, dairy, pantry, frozen).

Calculate my nutritional targets:
Age [X], [male/female], [X]ft [X]in, [X]lbs, approximately [X]% body fat
Activity: [sedentary job / active job] + [X] training sessions per week ([type: lifting / cardio / mixed])
Goal: [lose X lb/week / maintain / gain X lb/week]

Use Mifflin-St Jeor for BMR. Apply appropriate activity multiplier. Give me: daily calories, protein (g + g/lb), carbs, fat, fiber, and water. Explain your calculations.

Give me 10 high-protein meals (40g+ protein each) that cost under $[X] per serving. Each meal should take under [X] minutes to prepare. Include macros per serving. Prioritize whole food protein sources. I [do/don't] eat meat. I [do/don't] eat dairy.

Design my training-day nutrition timing:
- I train at [time of day]
- My session lasts [X] minutes
- Training type: [heavy lifting / cardio / HIIT / mixed]
- My daily targets are [X] calories, [X]g protein

What should I eat (and when) before and after training? Include specific meal suggestions with macros. What about intra-workout nutrition — do I need it for my training type and duration?

I'm starting a fat loss phase. Stats: [weight], [body fat %], [training level]. I want to lose [X]lb over [X] weeks while preserving maximum muscle. Design a cutting nutrition protocol including: caloric deficit size, macro split (prioritize protein), refeed day frequency/strategy, diet break scheduling, and which foods to prioritize for satiety on a deficit. Also include signs I should reverse diet out of the cut.

Evaluate my current supplement stack for a [age]-year-old [male/female] focused on [goal]:

[List each supplement with brand, dose, and timing]

For each supplement:
1. Evidence rating (strong / moderate / weak / none)
2. Is my dose optimal? If not, what should it be?
3. Any interactions between supplements in this stack?
4. Timing optimization (with food? empty stomach? AM or PM?)
5. What am I missing that has strong evidence for my goals?
6. What am I wasting money on?

I'm considering starting creatine monohydrate. My stats: [age, weight, training type, goals].
Answer: optimal daily dose, loading vs. no-loading comparison, best timing, does it cause water weight (and does that matter), any contraindication for [any health conditions], does it affect kidney function, should I cycle it, and monohydrate vs. other forms (HCL, buffered, etc.) — what does the evidence actually say?

My sleep stats: [X] hours/night, quality [X/10], issues: [trouble falling asleep / wake up at night / wake too early / don't feel rested].
Current habits: [screen time before bed, caffeine cutoff time, room temperature, bedtime consistency].

Design a complete sleep optimization protocol: environment changes, timing adjustments, pre-sleep routine, supplement options with evidence ratings (melatonin, magnesium, glycine, valerian, etc.), and what to avoid. I'm specifically trying to improve recovery for [training type].

Design my active recovery day protocol. I train [X] days hard per week ([training types]). My biggest soreness/tightness areas are [list]. Available recovery tools: [foam roller / massage gun / sauna / cold plunge / yoga mat / none].

Include: 15-20 minute mobility routine (specific movements), foam rolling protocol (which muscles, how long), and low-intensity activity options. What should I eat differently on rest days vs. training days?

Build a [5K / 10K / half marathon / marathon] training plan.
Current fitness: [can run X miles at X:XX pace / haven't run in X months / starting from zero]
Goal: [race in X weeks] [time goal: X:XX or "just finish"]
Running days available: [X per week]
Cross-training days: [X per week] [types available]
Injury history: [especially knees, shins, ankles, IT band, or "none"]

Include: weekly mileage with run types (easy/tempo/interval/long run), paces for each run type, cross-training schedule, taper protocol (final 2-3 weeks), and race day strategy (pacing, fueling, warm-up).

I'm primarily a [strength/hypertrophy] athlete who needs to add cardio for [health / fat loss / work capacity / sport]. Current training: [X days lifting]. I don't want cardio to interfere with my gains.

Design a cardio protocol that: preserves muscle, improves cardiovascular health, fits around my lifting schedule, and specifies type (LISS vs. HIIT), duration, frequency, and timing relative to lifting sessions. What are the actual rules for concurrent training based on current research?

Design a [X]-week HIIT program. My fitness level: [beginner / intermediate / advanced]. Available equipment: [bike / rower / treadmill / bodyweight / jump rope]. HIIT frequency: [X] sessions per week. Session length: [X] minutes max.

Include: work:rest ratios appropriate for my level, exercise selection, progression over the weeks, and how to integrate this with my [X]-day lifting schedule without overtraining.

I'm returning from [injury type] that happened [X] weeks/months ago. My doctor/physio has cleared me for [activities cleared]. I cannot yet: [movements restricted]. Pain level: [0-10] during [specific movements].

My pre-injury training level was [X]. My pre-injury lifts: [key numbers].

Design a [4/6/8]-week progressive return-to-training program that:
1. Starts well below my pre-injury capacity
2. Uses pain-free movement alternatives for restricted exercises
3. Includes specific rehab/prehab work for [injured area] in every session
4. Has clear progression criteria (when to increase load/ROM/complexity)
5. Flags warning signs that I'm progressing too fast

My problem areas: [tight hips / tight hamstrings / shoulder impingement / ankle mobility / thoracic stiffness / lower back tightness / etc.].

Design a daily 10-15 minute mobility and prehab routine specifically targeting these areas. For each movement: name, description, sets/reps/hold times, and what it's fixing. Also: which of these should I do as part of my warm-up before lifting?

I have [knee / hip / shoulder / back] issues that prevent me from doing [specific exercises]. Design a complete training program that avoids [painful movements] but still trains [target muscles]. Show me exercise substitutions for every movement I need to avoid, with the reasoning for why each substitution works.

I want to simultaneously lose fat and build muscle. My stats: [age], [weight], [body fat % estimate], [training level], [years training].

First: Is recomp realistic for my profile? (Be honest — if cut/bulk cycles would be faster, tell me.)
If yes: Design the nutrition and training approach — caloric intake, macro split, training style, timeline expectations.
If no: Should I cut or bulk first? Design a 12-week plan for whichever you recommend, with the plan for the opposite phase after.

I'm [X] weeks out from a [bodybuilding / physique / bikini / powerlifting] competition. Current stats: [weight, estimated body fat %, key lifts or posing readiness]. Goal stage weight: [X]lbs at approximately [X]% body fat.

Design my prep protocol: weekly caloric progression, macro adjustments, cardio schedule, training modifications (volume/intensity changes), water/sodium manipulation (final week only if applicable), peak week strategy, and post-competition reverse diet plan.

I'm not training for competition or sport. I just want to: [look good shirtless / feel confident / have visible abs / have a "toned" physique / feel strong and healthy].

Stats: [age, weight, height, body fat estimate, training experience]. Available: [equipment, training days].

Design a program optimized for aesthetics and feeling good — not for powerlifting numbers or marathon times. Include both training and nutrition. Be realistic about timeline to visible results.