Create a Progressive Fitness Program with AI

<p>This prompt is designed to get a <strong>structured, progressive</strong> workout program adapted to your personal situation. By providing your age, current level and any medical constraints, the AI produces a realistic training plan that evolves week by week. The mention of RPE scale and progression indicators ensures the program stays adapted to your actual capabilities.</p><p>To get the most from this prompt, be <strong>precise with your variables</strong>: clearly indicate your limitations (back pain, knee problems, significant overweight) and available equipment. The more detailed the context, the more relevant and safe the program will be. Feel free to mention your schedule so the AI adjusts the number of sessions.</p><p>This prompt also integrates <strong>health prevention dimensions</strong>: warning signs, nutritional advice and recovery protocols. It does not replace medical advice but constitutes a solid foundation for safely resuming physical activity. You can re-run the AI after a few weeks to evolve the program based on your progress.</p>

Expected Output

A detailed week-by-week training program with complete sessions (warm-up, exercises, recovery), nutritional advice, progression indicators and safety recommendations. All presented clearly with a summary table.

• LéaAI

  Astuce : après la première semaine, relancez l'IA avec vos ressentis réels (RPE, douleurs, sommeil) et demandez-lui d'ajuster le programme. Ajoutez aussi « propose 2 variantes si un exercice provoque une douleur aiguë » pour anticiper les limites. Exigez des critères mesurables (répétitions, durée) pour valider la progression d’une semaine à l’autre.