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🏥SanteIntermediateAll AIs

Create a Progressive Fitness Program with AI

This prompt generates a complete, progressive fitness program personalized to your age, level, goals and physical constraints.

Paste in your AI

Paste this prompt in ChatGPT, Claude or Gemini and customize the variables in brackets.

Tu es un coach sportif certifié et spécialiste en préparation physique. Conçois un programme de remise en forme progressive sur [DURÉE_EN_SEMAINES] semaines pour une personne de [ÂGE] ans, de niveau [NIVEAU_ACTUEL : sédentaire / débutant / intermédiaire], avec les contraintes suivantes : [CONTRAINTES_PHYSIQUES_OU_MÉDICALES]. L'objectif principal est [OBJECTIF : perte de poids / gain musculaire / endurance / bien-être général / rééducation].

Pour chaque semaine du programme, fournis :

  1. Le nombre de séances recommandées et leur durée
  2. Le détail de chaque séance (échauffement, exercices avec séries/répétitions, récupération)
  3. L'intensité cible (échelle RPE de 1 à 10)
  4. Les indicateurs de progression pour passer à la semaine suivante
  5. Des alternatives pour chaque exercice en cas de douleur ou limitation

Inclus également :

  • Un protocole d'échauffement et de retour au calme adaptés
  • Des conseils nutritionnels généraux alignés avec l'objectif
  • Des signaux d'alerte (douleurs, fatigue excessive) nécessitant un avis médical
  • Un tableau récapitulatif de la progression semaine par semaine
  • Des conseils de récupération (sommeil, hydratation, étirements)

Adapte le vocabulaire pour qu'il soit compréhensible par un non-sportif. Privilégie des exercices réalisables sans équipement ou avec du matériel minimal [ÉQUIPEMENT_DISPONIBLE].

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Why this prompt works

<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>

Use Cases

Resume exercise after a long period of inactivityPrepare an adapted program for a rehabilitation patientCreate a home workout plan without equipmentSupport weight loss with a structured programDesign a program for seniors wanting to maintain their independence

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.

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Glossary Terms

ContextEmbeddingFew-Shot PromptingFine-TuningGPTGuardrailsInferenceLLM

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