First-draft training blocks you refine, not ship
Building a program from scratch runs 30-60 minutes per client, and across a full roster that is an entire workday every week. About 52% of trainers now use AI to speed this up. The win is a structured first draft — sets, reps, progression, deload — that you edit with what you actually know about the client, because a chatbot has no idea they work night shifts or hate lunges.
You are an experienced strength and conditioning coach. Draft a {{weeks}}-week training block I will review and adjust before any client sees it. Client (no identifying details): goal is {{goal}}, trains {{days_per_week}} days a week, has access to {{equipment}}, and is at a {{experience}} training level. General movement notes, described in plain non-medical terms: {{movement_notes}}. Output as a week-by-week table: exercise, sets x reps, target RPE or intensity, rest, and the progression rule from week to week. Include a deload and note where a warm-up and mobility slot goes. Constraints: - Program only for the equipment listed. Do not assume access to machines I did not name. - Do not program around a specific injury, pain, or diagnosis. If any movement note sounds medical (pain, numbness, a named condition, post-surgery), stop and write [REFER OUT: recommend medical clearance] instead of designing around it. - Do not invent the client's current maxes, bodyweight, or 1RMs. Where you need a number to set loads, write [COACH TO SET] and explain how I would establish it. - Flag any exercise that needs an in-person movement screen before loading. - No supplement or diet content.
Fill in your details and the prompt updates live — then copy.
Week 1 (Upper A) - Flat DB press: 4 x 8, RPE 7, 90s rest. Progress: +1 rep/set weekly to 4 x 10, then add load. - Chest-supported row: 4 x 10, RPE 7, 75s. Progress: add load when all sets hit top rep. - Standing DB overhead press: 3 x 8, RPE 7, 90s. [COACH TO SET] starting load from a light top-set test. - Cable lateral raise: 3 x 15, RPE 8, 45s. Deload: Week 5 drops all working sets to 2 x 6 at RPE 5-6. Note: "tight through the hips" is a mobility note, not a diagnosis — added a hip-mobility warm-up. If it becomes pain, [REFER OUT: recommend medical clearance].
The full workflow
- Gather the client's goal, schedule, equipment, and experience from your intake — no medical detail
- Run the prompt, then rewrite exercise selection to fit what you have actually seen them move well
- Resolve every [COACH TO SET] with the client's real numbers; never let the model guess loads
- Set deloads and progression yourself; AI routinely omits or under-doses recovery weeks
- Deliver through your coaching app so you can adjust it session to session
Watch out for
Scope: you cannot program around a diagnosed injury or rehab a condition — that is a physical therapist's or physician's call. If a client reports pain or a diagnosis, refer out and get clearance before loading; AI can't make that call either.
Privacy: describe the client generically. Keep names, PAR-Q answers, and health conditions out of consumer chatbots, which use conversations to train models by default.
AI drafts plausible but generic blocks and skips deloads. Treat the output as a starting template, verify total weekly volume, and adjust to the person in front of you.
Where this comes from
Every use case on this site is grounded in real reports from working personal trainers — not invented by us.