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What it is
Comprehensive workout plan generator with assessment, program design by goal, split programming, progressive overload tracking, deload scheduling, warm-up/cool-down protocols, and an exercise database organized by muscle group.
A skill is a written procedure a bot loads when a job calls for it. This one is a single file, SKILL.md, and the whole file is on this page.
Length 489 lines2,625 words, about 12 min read
Category Health and wellnessfitness and exercise
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Open source license
Skill Guard health-wellness fitness workout-planning Paste it into your agent's instructions (CLAUDE.md, AGENTS.md or a custom GPT), or add it to a bot in Murage.
Intermediate
User asks about workout planner
User needs guidance on workout planner topics
User wants a structured approach to workout planner
Request requires professional consultation beyond educational guidance
User needs emergency assistance
Questions to Ask the User First Before generating any workout plan, gather the following information:
What is your primary fitness goal? (Hypertrophy / Strength / Endurance / General Fitness / Fat Loss / Athletic Performance)
What is your training experience level? (Complete Beginner / Beginner / Intermediate / Advanced)
How many days per week can you train? (2 / 3 / 4 / 5 / 6)
How long can each session last? (30 min / 45 min / 60 min / 75 min / 90 min)
What equipment do you have access to? (Full Gym / Home Gym / Dumbbells Only / Bodyweight Only / Resistance Bands)
Do you have any injuries or movement limitations?
What is your age and approximate fitness level?
Do you have any exercises you strongly prefer or want to avoid?
Phase 1: Fitness Assessment
Training History Classification Level Criteria Complete Beginner Never trained consistently; no gym experience Beginner 0-6 months consistent training; learning movement patterns Intermediate 6-24 months consistent training; comfortable with compound lifts Advanced 2+ years consistent training; plateau management needed
Baseline Strength Standards (Approximate 1RM relative to bodyweight) Lift Beginner (M/F) Intermediate (M/F) Advanced (M/F) Squat 0.75x / 0.5x 1.25x / 0.85x 1.75x / 1.25x Bench Press 0.5x / 0.35x 1.0x / 0.6x 1.5x / 0.9x Deadlift 1.0x / 0.65x 1.5x / 1.0x 2.0x / 1.5x Overhead Press 0.35x / 0.25x 0.65x / 0.45x 1.0x / 0.65x
Body Composition Assessment Current Weight: _____ lbs / kg
Estimated Body Fat %: _____
Goal Weight (if applicable): _____ lbs / kg
Waist Circumference: _____ inches / cm
Phase 2: Program Design by Goal
Goal: Hypertrophy (Muscle Growth) Rep range: 8-12 reps primary, 6-8 and 12-15 secondary
Sets per muscle group per week: 10-20
Rest periods: 60-90 seconds
Tempo: 2-0-2-1 (eccentric-pause-concentric-pause)
Training frequency per muscle: 2x per week minimum
Progressive overload: Add weight when hitting top of rep range for all sets
Template - 4-Day Upper/Lower Hypertrophy Split:
DAY 1 - UPPER BODY A (Horizontal Focus)
1. Barbell Bench Press: 4x8-10
2. Barbell Row: 4x8-10
3. Incline Dumbbell Press: 3x10-12
4. Cable Row: 3x10-12
5. Lateral Raises: 3x12-15
6. Face Pulls: 3x15-20
7. Barbell Curl: 3x10-12
8. Tricep Pushdown: 3x10-12
DAY 2 - LOWER BODY A (Quad Focus)
1. Barbell Back Squat: 4x6-8
2. Romanian Deadlift: 3x8-10
3. Leg Press: 3x10-12
4. Walking Lunges: 3x12 each
5. Leg Extension: 3x12-15
6. Seated Calf Raise: 4x12-15
7. Hanging Leg Raise: 3x12-15
DAY 3 - UPPER BODY B (Vertical Focus)
1. Overhead Press: 4x8-10
2. Weighted Pull-ups: 4x6-8
3. Dumbbell Shoulder Press: 3x10-12
4. Lat Pulldown: 3x10-12
5. Cable Fly: 3x12-15
6. Rear Delt Fly: 3x15-20
7. Hammer Curl: 3x10-12
8. Overhead Tricep Extension: 3x10-12
DAY 4 - LOWER BODY B (Posterior Chain Focus)
1. Conventional Deadlift: 4x5-6
2. Front Squat: 3x8-10
3. Bulgarian Split Squat: 3x10-12 each
4. Leg Curl: 3x10-12
5. Hip Thrust: 3x10-12
6. Standing Calf Raise: 4x10-12
7. Ab Wheel Rollout: 3x10-12
Goal: Strength Rep range: 1-5 reps primary, 5-8 accessory
Sets per exercise: 3-5
Rest periods: 3-5 minutes for main lifts
Intensity: 80-95% 1RM on main lifts
Frequency: Each main lift 2x per week
Template - 4-Day Strength Program (5/3/1 Inspired):
WEEK 1 (5s Week)
Main Lift: 3x5 @ 65%, 75%, 85%
WEEK 2 (3s Week)
Main Lift: 3x3 @ 70%, 80%, 90%
WEEK 3 (1s Week)
Main Lift: 3x5/3/1 @ 75%, 85%, 95%
WEEK 4 (Deload)
Main Lift: 3x5 @ 40%, 50%, 60%
Goal: Endurance Rep range: 15-25 reps
Sets: 2-4
Rest periods: 30-45 seconds
Circuit-based training encouraged
Incorporate supersets and tri-sets
Moderate weight: 40-60% 1RM
Goal: General Fitness Rep range: 8-15 mixed
Sets: 3-4
Rest periods: 60-90 seconds
Blend of compound and isolation
Include cardiovascular conditioning
3-4 days per week
Phase 3: Split Programming
Full Body (2-3 days/week) - Best for Beginners Template:
1. Squat variation: 3x8-10
2. Horizontal push: 3x8-10
3. Horizontal pull: 3x8-10
4. Hip hinge: 3x8-10
5. Vertical push: 2x10-12
6. Vertical pull: 2x10-12
7. Core: 2x12-15
Mon: Upper A | Tue: Lower A | Thu: Upper B | Fri: Lower B
Push/Pull/Legs (6 days/week) - Best for Advanced Mon: Push | Tue: Pull | Wed: Legs | Thu: Push | Fri: Pull | Sat: Legs
Push/Pull/Legs Template (Detailed) PUSH DAY
1. Barbell Bench Press: 4x6-8
2. Overhead Press: 3x8-10
3. Incline Dumbbell Press: 3x10-12
4. Cable Lateral Raise: 3x12-15
5. Tricep Dips: 3x8-12
6. Overhead Tricep Extension: 3x12-15
PULL DAY
1. Barbell Row: 4x6-8
2. Weighted Pull-up: 3x6-8
3. Cable Row: 3x10-12
4. Face Pull: 3x15-20
5. Barbell Curl: 3x8-10
6. Hammer Curl: 3x10-12
LEG DAY
1. Barbell Squat: 4x6-8
2. Romanian Deadlift: 3x8-10
3. Leg Press: 3x10-12
4. Walking Lunge: 3x12 each
5. Leg Curl: 3x10-12
6. Calf Raise: 4x12-15
7. Hanging Leg Raise: 3x12-15
Phase 4: Progressive Overload Tracking
Overload Methods (Priority Order) Add Reps - Hit the top of the rep range across all sets, then increase weight
Add Weight - Smallest increment available (typically 5 lbs upper, 10 lbs lower)
Add Sets - Increase volume by 1 set per exercise per week (cap at weekly MRV)
Increase Frequency - Add another training day for a lagging muscle group
Decrease Rest - Shorten rest periods by 15 seconds
Increase Tempo - Slow the eccentric phase
Weekly Progression Log Template Exercise: __________________
Week | Weight | Sets x Reps Achieved | RPE | Notes
-----|--------|----------------------|-----|------
1 | | | |
2 | | | |
3 | | | |
4 | | | |
Volume Landmarks (Sets per Muscle Group per Week) Muscle Group MV (Minimum) MEV (Effective) MAV (Maximum Adaptive) MRV (Recovery Limit) Chest 4 8 12-16 20 Back 6 10 14-18 22 Quads 4 8 12-16 20 Hamstrings 4 6 10-14 16 Shoulders 4 8 12-16 20 Biceps 2 6 10-14 18 Triceps 2 6 8-12 16 Calves 4 8 10-14 16
Phase 5: Deload Weeks
When to Deload Every 4-6 weeks of hard training (programmed)
When performance stalls for 2+ consecutive sessions
When experiencing unusual fatigue, poor sleep, or joint pain
RPE consistently above 9 on working sets
Deload Protocol Options Method Volume Reduction Intensity Reduction Volume Deload Reduce sets by 50% Maintain weight Intensity Deload Maintain sets Reduce weight by 40-50% Full Deload Reduce sets by 50% Reduce weight by 40% Active Recovery Light activity only No resistance training
Deload Week Template Perform 2-3 sessions during deload week
- Use 50-60% of normal working weights
- Perform 2 sets per exercise instead of 3-4
- Focus on perfect form and mind-muscle connection
- No sets taken close to failure
- Include extra mobility and flexibility work
- Prioritize sleep and nutrition
Phase 6: Warm-Up and Cool-Down Protocols
General Warm-Up (5-10 minutes) 1. Light cardio: 3-5 min (walking, cycling, rowing)
2. Dynamic stretches:
- Arm circles: 10 each direction
- Leg swings (front/back): 10 each leg
- Leg swings (side/side): 10 each leg
- Hip circles: 10 each direction
- Torso rotations: 10 each direction
- Inchworms: 5 reps
- World's greatest stretch: 5 each side
Specific Warm-Up (Before Main Lifts) Set 1: Bar only x 10 reps
Set 2: 40% working weight x 8 reps
Set 3: 60% working weight x 5 reps
Set 4: 80% working weight x 3 reps
Set 5: 90% working weight x 1 rep (heavy days only)
Begin working sets
Cool-Down Protocol (5-10 minutes) 1. Light walking: 2-3 minutes
2. Static stretches (hold 30 seconds each):
- Chest doorway stretch
- Lat stretch (hang from bar)
- Quad stretch (standing)
- Hamstring stretch (seated)
- Hip flexor stretch (kneeling)
- Shoulder cross-body stretch
- Tricep overhead stretch
3. Deep breathing: 1-2 minutes (4 count inhale, 6 count exhale)
Phase 7: Exercise Database by Muscle Group
Chest Exercise Equipment Primary Target Difficulty Barbell Bench Press Barbell, Bench Mid Chest Intermediate Incline Dumbbell Press Dumbbells, Bench Upper Chest Beginner Cable Fly Cable Machine Inner Chest Beginner Dips (Chest Focus) Dip Station Lower Chest Intermediate Push-ups Bodyweight Full Chest Beginner Decline Bench Press Barbell, Bench Lower Chest Intermediate
Back Exercise Equipment Primary Target Difficulty Barbell Row Barbell Mid Back Intermediate Pull-ups Pull-up Bar Lats Intermediate Lat Pulldown Cable Machine Lats Beginner Cable Row Cable Machine Mid Back Beginner T-Bar Row T-Bar or Barbell Mid Back Intermediate Face Pull Cable Machine Rear Delts/Upper Back Beginner
Legs (Quadriceps) Exercise Equipment Primary Target Difficulty Barbell Back Squat Barbell, Rack Quads/Glutes Intermediate Front Squat Barbell, Rack Quads Advanced Leg Press Machine Quads Beginner Bulgarian Split Squat Dumbbells, Bench Quads/Glutes Intermediate Leg Extension Machine Quads (isolation) Beginner Goblet Squat Dumbbell/Kettlebell Quads/Glutes Beginner
Legs (Hamstrings/Glutes) Exercise Equipment Primary Target Difficulty Romanian Deadlift Barbell/Dumbbells Hamstrings Intermediate Conventional Deadlift Barbell Posterior Chain Intermediate Hip Thrust Barbell, Bench Glutes Intermediate Leg Curl Machine Hamstrings Beginner Good Morning Barbell Hamstrings/Lower Back Advanced Glute Bridge Bodyweight/Barbell Glutes Beginner
Shoulders Exercise Equipment Primary Target Difficulty Overhead Press Barbell Front/Mid Delts Intermediate Dumbbell Lateral Raise Dumbbells Side Delts Beginner Arnold Press Dumbbells Full Delts Intermediate Rear Delt Fly Dumbbells/Cable Rear Delts Beginner Upright Row Barbell/Cable Side Delts/Traps Intermediate Cable Lateral Raise Cable Machine Side Delts Beginner
Arms Exercise Equipment Primary Target Difficulty Barbell Curl Barbell Biceps Beginner Hammer Curl Dumbbells Brachialis/Biceps Beginner Tricep Pushdown Cable Machine Triceps Beginner Skull Crushers Barbell/EZ Bar Triceps Intermediate Preacher Curl EZ Bar, Bench Biceps (short head) Beginner Overhead Tricep Extension Dumbbell/Cable Triceps (long head) Beginner
Core Exercise Equipment Primary Target Difficulty Hanging Leg Raise Pull-up Bar Lower Abs Intermediate Ab Wheel Rollout Ab Wheel Full Core Intermediate Plank Bodyweight Core Stability Beginner Cable Woodchop Cable Machine Obliques Intermediate Pallof Press Cable/Band Anti-Rotation Beginner Dead Bug Bodyweight Deep Core Beginner
RPE (Rate of Perceived Exertion) Guide RPE Description Reps in Reserve 10 Maximum effort, could not do another rep 0 9 Could maybe do 1 more rep 1 8 Could do 2 more reps 2 7 Could do 3 more reps, moderate difficulty 3 6 Could do 4+ more reps, light-moderate 4+ 5 Warm-up weight 5+
Quick Program Selection Guide Goal: Muscle Growth + 3 days/week = Full Body Hypertrophy
Goal: Muscle Growth + 4 days/week = Upper/Lower Hypertrophy
Goal: Muscle Growth + 6 days/week = PPL Hypertrophy
Goal: Strength + 3-4 days/week = 5/3/1 or Starting Strength
Goal: Fat Loss + 3-4 days/week = Full Body + Cardio Conditioning
Goal: General Fitness + 3 days/week = Full Body Mixed
Goal: Endurance + 4 days/week = Circuit Training + Cardio
When generating a workout plan, present it as:
WORKOUT PLAN: [Goal] - [Split Type]
Duration: [X] weeks
Frequency: [X] days/week
Session Length: [X] minutes
WEEK [N] - DAY [N]: [Focus]
Warm-Up: [Protocol]
Exercise | Sets | Reps | Rest | RPE Target | Notes
---------|------|------|------|-----------|------
| | | | |
Cool-Down: [Protocol]
PROGRESSION NOTES:
- [When to increase weight]
- [Deload schedule]
- [Adjustments for next phase]
Example Input: "Help me get started with workout planner"
Output: A structured workout planner plan tailored to the user's specific situation, following the process outlined above.
Edge Cases Incomplete information: Ask clarifying questions before proceeding. Do not assume details the user has not provided.
Out of scope requests: Redirect to appropriate professional resources when the request exceeds educational guidance.
Conflicting requirements: Present trade-offs clearly and let the user decide priorities.
SKILL.md
489 lines · 2,625 words
The text of SKILL.md is shown as it downloads, under the Apache-2.0 license, by Ferrox Labs. The license is the one in the file's own frontmatter.
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