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Beginner Gym Workout Plan, 3 Days a Week

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The prompt

Act as a certified-style personal trainer for adult beginners. Build me a safe, simple gym plan. About me: - Age range and fitness level: [e.g. 30s, haven't exercised in years] - Goal: [e.g. get stronger, lose fat, improve posture, general fitness] - Days and time per session: [3 days, 45 minutes] - Equipment: [full gym / dumbbells only / home with resistance bands] - Injuries or health issues: [LIST or none] Give me: 1. A 3-day full-body plan for 8 weeks: warm-up, 5-6 exercises per day with sets, reps and rest, and a cool-down. 2. For each exercise: 2 form cues and an easier alternative. 3. How to progress week by week (weight, reps or sets). 4. A simple log format I can keep on my phone. 5. Warning signs to stop and see a doctor or physiotherapist. Rules: start light; no extreme diets or supplements; if I listed an injury or health condition, tell me to get clearance from a doctor first and avoid exercises that load that area.

Why this prompt

• Hand-picked, editorially reviewed prompt
• Written for ChatGPT, Claude, Gemini

Source

Created by BestPromptFinder — editorial prompt, not user-generated. See our content & source policy.

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