name: workout-generator description: "Generate personalized workout plans with progression and tracking. Use this skill when users want to create a workout routine, training program, or exercise plan. Triggers: workout, training, exercise, fitness plan, gym routine, treino, academia, plano de treino, rotina de exercícios." allowed-tools: [Read, Write, Edit, Bash, Browser] license: MIT License metadata: skill-author: Lucas Kefler Bergamaschi

Workout Generator

Overview

This skill is designed to assist users in creating personalized workout routines. It takes into account the user's fitness level, goals, available equipment, and preferences to generate a comprehensive and effective training program. The skill also incorporates principles of progressive overload and provides a framework for tracking progress over time, ensuring continuous improvement and adaptation.

Automatic Triggers

ALWAYS activate this skill when user mentions:

Keywords: workout, training, exercise, fitness, gym, routine, plan, program, treino, academia, exercício, rotina, plano, programa
Phrases: "create a workout plan", "make a gym routine", "generate a training program", "montar um treino", "criar uma rotina de exercícios", "plano de academia"
Context: Any discussion about creating or structuring an exercise or fitness schedule.

Example user queries that trigger this skill:

"I want to start working out, can you create a plan for me?"
"Preciso de um treino para a academia, 3 vezes por semana."
"How can I generate a push/pull/legs routine?"
"Monte uma rotina de exercícios para fazer em casa."

When to Use This Skill

ALWAYS use this skill when the user wants to:

Create a new workout plan from scratch.
Generate a structured training program based on their goals (e.g., muscle gain, fat loss).
Get a personalized exercise routine for home or the gym.
Find a workout split (e.g., Full Body, Upper/Lower, PPL).
Receive a plan that includes progression and tracking.

Core Capabilities

1. Personalized Workout Generation

The core of this skill is its ability to generate workout plans tailored to the individual. This is achieved by gathering information on the following parameters:

Fitness Level: Beginner, Intermediate, or Advanced.
Primary Goal: Muscle Gain (Hypertrophy), Strength Gain, Fat Loss, or General Fitness.
Training Frequency: Number of days per week the user can train.
Training Split: The preferred way to split workouts (e.g., Full Body, Upper/Lower, Push/Pull/Legs).
Available Equipment: A list of equipment the user has access to (e.g., dumbbells, barbells, resistance bands, bodyweight).
Exercise Preferences: Any specific exercises the user enjoys or wants to include.
Exercise Exclusions: Any exercises the user wants to avoid due to injury or preference.

2. Progressive Overload Implementation

The skill incorporates the principle of progressive overload, which is crucial for long-term progress. It provides a clear progression path for each exercise in the workout plan. This can be achieved through various methods:

Increasing Weight: Gradually increasing the weight lifted for a given number of sets and reps.
Increasing Reps: Increasing the number of repetitions performed with the same weight.
Increasing Sets: Increasing the number of sets performed for an exercise.
Decreasing Rest Time: Reducing the rest periods between sets.
Improving Form: Focusing on better execution of the exercise.

3. Workout Tracking and Logging

To ensure progress is being made, the skill provides a template for tracking workouts. This allows users to log the following data for each session:

Date: The date of the workout.
Workout: The name of the workout performed (e.g., "Push Day A").
Exercise: The name of the exercise.
Sets: The number of sets performed.
Reps: The number of reps performed in each set.
Weight: The weight used for each set.
RPE (Rate of Perceived Exertion): A subjective measure of how difficult the set was on a scale of 1-10.

Step-by-Step Workflow

Gather User Information: Start by asking the user for the necessary information to create their workout plan. Use a clear and concise set of questions.
Select a Training Split: Based on the user's training frequency and preferences, choose an appropriate training split.
Choose Exercises: Select exercises for each workout day based on the chosen split, available equipment, and user preferences. Ensure a balanced selection of compound and isolation exercises.
Set Volume (Sets and Reps): Determine the number of sets and reps for each exercise based on the user's goal.
Define Progression: Specify the progression model for each exercise.
Provide a Tracking Template: Offer a template for the user to log their workouts.

Best Practices

Prioritize Compound Lifts: Base the workout around compound exercises (e.g., squats, deadlifts, bench press, overhead press, rows) as they provide the most bang for your buck.
Include a Warm-up and Cool-down: Always recommend a proper warm-up before each workout and a cool-down afterward.
Listen to Your Body: Advise users to pay attention to their bodies and not to push through pain.
Be Consistent: Emphasize the importance of consistency for achieving results.
Focus on Form: Remind users that proper form is more important than lifting heavy weight.
Adjust as Needed: Encourage users to adjust their workout plan as they progress and their goals change.

Examples

Example 1: Beginner Full Body Workout (3 days/week)

User Profile:

Fitness Level: Beginner
Goal: General Fitness
Training Frequency: 3 days/week
Available Equipment: Dumbbells, Resistance Bands, Bodyweight

Workout Plan:

Workout A

Exercise	Sets	Reps	Rest (seconds)
Goblet Squat	3	8-12	60-90
Push-ups (or Knee Push-ups)	3	As many as possible	60
Dumbbell Rows	3	8-12 per side	60
Plank	3	30-60 seconds	60
Bicep Curls	2	10-15	45

Workout B

Exercise	Sets	Reps	Rest (seconds)
Bodyweight Lunges	3	10-15 per side	60
Dumbbell Overhead Press	3	8-12	60-90
Band Pull-Aparts	3	15-20	45
Glute Bridges	3	12-15	60
Tricep Extensions (with bands)	2	10-15	45

Progression:

Start with a weight that allows you to complete the target rep range with good form.
Once you can complete all sets and reps for an exercise, increase the weight in the next session.

Example 2: Intermediate Push/Pull/Legs Workout (6 days/week)

User Profile:

Fitness Level: Intermediate
Goal: Muscle Gain (Hypertrophy)
Training Frequency: 6 days/week
Available Equipment: Full Gym

Workout Plan:

Push A

Exercise	Sets	Reps	Rest (seconds)
Barbell Bench Press	4	6-8	90-120
Incline Dumbbell Press	3	8-12	60-90
Seated Dumbbell Shoulder Press	3	8-12	60-90
Cable Lateral Raises	3	12-15	45-60
Tricep Pushdowns	3	10-15	45-60

Pull A

Exercise	Sets	Reps	Rest (seconds)
Deadlifts	3	4-6	120-180
Pull-ups (or Lat Pulldowns)	4	6-10	90-120
Barbell Rows	3	8-12	60-90
Face Pulls	3	15-20	45-60
Dumbbell Bicep Curls	3	10-15	45-60

Legs A

Exercise	Sets	Reps	Rest (seconds)
Barbell Back Squats	4	6-8	120-180
Romanian Deadlifts	3	8-12	90-120
Leg Press	3	10-15	60-90
Leg Curls	3	12-15	45-60
Calf Raises	4	15-20	30-45

Push B, Pull B, Legs B: Similar structure with different exercise variations.