{"id":894,"date":"2026-08-07T11:19:27","date_gmt":"2026-08-07T14:19:27","guid":{"rendered":"https:\/\/prompteiro.com\/en\/prompt\/home-workout-plan\/"},"modified":"2026-08-07T11:19:29","modified_gmt":"2026-08-07T14:19:29","slug":"home-workout-plan","status":"publish","type":"prompt","link":"https:\/\/prompteiro.com\/en\/prompt\/home-workout-plan\/","title":{"rendered":"Home Workout Plan"},"featured_media":895,"template":"","meta":{"_titulo_seo":"A home workout plan built by AI: the prompt","_prompt_text":"Act as a personal trainer who builds safe, realistic workouts for beginners and intermediates. Create my home workout plan considering:\n\n- My level: [e.g. sedentary for 2 years \/ already training twice a week]\n- Goal: [e.g. lose weight, build stamina, strengthen my back]\n- Time available: [e.g. 30 min, 4x a week]\n- Equipment: [e.g. none \/ one pair of 10 lb dumbbells \/ a resistance band]\n- Physical limitations: [e.g. pain in my right knee, or \"none\"]\n\nRules:\n1. Only exercises I can do at home with what I have.\n2. Gradual progression: the first 2 weeks lighter, building up little by little.\n3. For each exercise: sets, reps, rest and one common form mistake for me to avoid.\n4. Include a 5-minute warm-up and a stretch at the end.\n5. If something hurts beyond normal effort, tell me to stop \u2014 and make it clear this does not replace a medical assessment.\n\nResponse format: a weekly plan in a table (day, exercises, sets x reps, rest) for 4 weeks, with the progression marked.","_como_usar":"Copy the prompt and paste it into ChatGPT, Claude or Gemini, filling the [BRACKETS] with your current level, goal, time, available equipment and limitations. The AI builds a 4-week plan with gradual progression, including the warm-up, the rest periods and the common mistakes for each exercise.\n\nEvery week, come back to the same conversation and say how it went: \"exercise X was really hard\" or \"this felt too easy\" \u2014 the plan adjusts. You can also ask for reference videos by exercise name. Important: the plan does not replace a medical assessment or an in-person professional.","_views":24,"_likes":0,"_nota_sum":0,"_nota_count":0,"_nota_avg":0,"_nota_weight":0,"_i18n_grupo":123},"macro":[3],"subcategoria":[9],"prompt_tag":[60,59,375],"ferramenta":[13,14,15],"class_list":["post-894","prompt","type-prompt","status-publish","has-post-thumbnail","hentry","macro-text","subcategoria-productivity","prompt_tag-health","prompt_tag-routine","prompt_tag-training","ferramenta-chatgpt","ferramenta-claude","ferramenta-gemini"],"_links":{"self":[{"href":"https:\/\/prompteiro.com\/en\/wp-json\/wp\/v2\/prompt\/894","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/prompteiro.com\/en\/wp-json\/wp\/v2\/prompt"}],"about":[{"href":"https:\/\/prompteiro.com\/en\/wp-json\/wp\/v2\/types\/prompt"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/prompteiro.com\/en\/wp-json\/wp\/v2\/media\/895"}],"wp:attachment":[{"href":"https:\/\/prompteiro.com\/en\/wp-json\/wp\/v2\/media?parent=894"}],"wp:term":[{"taxonomy":"macro","embeddable":true,"href":"https:\/\/prompteiro.com\/en\/wp-json\/wp\/v2\/macro?post=894"},{"taxonomy":"subcategoria","embeddable":true,"href":"https:\/\/prompteiro.com\/en\/wp-json\/wp\/v2\/subcategoria?post=894"},{"taxonomy":"prompt_tag","embeddable":true,"href":"https:\/\/prompteiro.com\/en\/wp-json\/wp\/v2\/prompt_tag?post=894"},{"taxonomy":"ferramenta","embeddable":true,"href":"https:\/\/prompteiro.com\/en\/wp-json\/wp\/v2\/ferramenta?post=894"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}