home-workout-builder

Home Workout Builder

A pile of random exercises isn't a program. This builds a structured weekly plan around what you actually have — bodyweight, a couple of dumbbells, a band — and where you want to go, with a way to progress so you keep getting results instead of plateauing or losing interest.

What This Skill Produces

• A weekly structure — how many sessions, which days, what each targets (full-body, upper/lower, etc.)
• Full sessions — warm-up, main exercises with sets/reps/rest, and a cool-down
• Equipment swaps — alternatives for gear you don't have
• Progression — how to make it harder each week (reps, sets, tempo, harder variations)
• Safety framing — form cues, and a clear "not medical advice — see a professional for pain or conditions" note

Required Inputs

Ask for these if not provided:

• Goal — strength, muscle, fat loss, general fitness, mobility
• Equipment — bodyweight only, dumbbells, bands, pull-up bar, etc.
• Time — days per week and minutes per session
• Level — beginner, returning, or experienced
• Limits — injuries, joints to protect, space constraints

Framework: Structure, Then Progress

1. Fit the split to the days. 2–3 days → full-body; 4+ → upper/lower or push/pull. Match the plan to what they'll actually do.
2. Cover the movement patterns. Push, pull, squat/hinge, and core each session or across the week — not just the fun exercises.
3. Prescribe sets, reps, and rest. Vague "do some push-ups" doesn't progress; give real numbers tied to the goal.
4. Build in progression. Add reps/sets, slow the tempo, or move to a harder variation weekly — progressive overload is what makes it work.
5. Keep it safe and doable. Warm-up, form cues, and honest scaling; flag that pain isn't "pushing through," and to see a professional for injuries/conditions.

Output Format

Plan: [goal] · [equipment] · [days/week × mins] · [level]

Weekly structure: [e.g. Mon full-body, Wed …].

Session A — [focus]

• Warm-up: [2–3 min].
• Main: [exercise] [sets×reps, rest] · [exercise] … (swap: [if no gear]).
• Cool-down: [stretch].

Progression: week to week — [add reps/sets/tempo/harder variation].

> Not medical advice. Use good form, stop if something hurts (not the same as muscle burn), and check with a professional for injuries or health conditions.

Quality Checks

• [ ] Split matches the available days/week
• [ ] Sessions cover the main movement patterns, not just favorites
• [ ] Exercises have sets, reps, and rest — not vague instructions
• [ ] Equipment swaps are provided
• [ ] A progression scheme is included
• [ ] Safety/not-medical-advice framing is present

Anti-Patterns

• A random exercise list with no structure or progression.
• Ignoring the equipment — programming barbell lifts for a bodyweight setup.
• No sets/reps/rest — un-programmable and un-progressable.
• Skipping warm-up or form cues.
• "Push through the pain" — dangerous; distinguish pain from effort.

Example Trigger Phrases

• "Build me a home workout — dumbbells only, 3 days a week, 30 minutes."
• "I want to build muscle at home with just bodyweight."
• "Make me a beginner exercise routine, no equipment."
• "Upper/lower split I can do at home with bands and a bench."
• "Full-body workout plan, 20 minutes, bad knees."