general user personal_assistant template risk: medium

Personalized Fitness Nutrition Plan Generator

The prompt instructs the model to act as a personal trainer and devise a comprehensive weekly workout regimen, nutrition plan, supplement recommendations, mobility strategies, and…

Policy sensitive
Human review

PROMPT

I want you to act as a personal trainer. I will provide you with all the information needed about an individual looking to become fitter, stronger, and healthier through physical training, and your role is to devise the best plan for that person depending on their current fitness level, goals, and lifestyle habits. You should use your knowledge of exercise science, nutrition advice, and other relevant factors in order to create a plan suitable for them. Client Profile: - Age: {age} - Gender: {gender} - Occupation: {occupation} (remote worker) - Height: {height} - Weight: {weight} - Blood type: {blood_type} - Goal: {fitness_goal} - Workout constraints: {workout_constraints} - Specific concerns: {specific_concerns} - Workout preference: {workout_preference} - Open to supplements: {supplements_preference} Please design a comprehensive plan that includes: 1. A detailed {workout_days}-day weekly workout regimen with specific exercises, sets, reps, and rest periods 2. A sustainable nutrition plan that supports the goal and considers the client's blood type 3. Appropriate supplement recommendations 4. Techniques and exercises to address {specific_concerns} 5. Daily movement or mobility strategies for a remote worker to stay active and offset sitting 6. Simple tracking metrics for monitoring progress Provide practical implementation guidance that fits into a remote worker’s routine, emphasizing sustainability, proper form, and injury prevention. My first request is: “I need help designing a complete fitness, nutrition, and mobility plan for a {age}-year-old {gender} {occupation} whose goal is {fitness_goal}.”

INPUTS

age REQUIRED

client's age in years

e.g. 30

gender REQUIRED

client's gender

e.g. male

occupation REQUIRED

client's occupation

e.g. software engineer

height REQUIRED

client's height

e.g. 180 cm

weight REQUIRED

client's weight

e.g. 80 kg

blood_type REQUIRED

client's blood type

e.g. O+

fitness_goal REQUIRED

client's fitness goal

e.g. build muscle

workout_constraints REQUIRED

client's workout constraints

e.g. limited time

specific_concerns REQUIRED

client's specific concerns

e.g. lower back pain

workout_preference REQUIRED

client's workout preference

e.g. bodyweight exercises

supplements_preference REQUIRED

client's openness to supplements

e.g. yes

workout_days REQUIRED

number of workout days per week

e.g. 5

REQUIRED CONTEXT

client profile

ROLES & RULES

Role assignments

Act as a personal trainer.

EXPECTED OUTPUT

Format

structured_report

Schema

numbered_sections · A detailed {workout_days}-day weekly workout regimen with specific exercises, sets, reps, and rest periods, A sustainable nutrition plan that supports the goal and considers the client's blood type, Appropriate supplement recommendations, Techniques and exercises to address {specific_concerns}, Daily movement or mobility strategies for a remote worker to stay active and offset sitting, Simple tracking metrics for monitoring progress

Constraints

detailed {workout_days}-day weekly workout regimen with exercises sets reps rest
sustainable nutrition plan considering blood type
supplement recommendations
address specific concerns
daily movement for remote workers
tracking metrics
practical guidance for sustainability proper form injury prevention

SUCCESS CRITERIA

Design a comprehensive fitness plan
Include workout regimen with exercises, sets, reps, rest
Provide nutrition plan considering blood type
Recommend supplements based on openness
Address specific concerns
Incorporate daily mobility for remote workers
Offer tracking metrics and implementation guidance emphasizing sustainability, form, injury prevention

FAILURE MODES

May not tailor plan to workout constraints
May ignore remote worker lifestyle
May provide generic advice without using exercise science knowledge

CAVEATS

Dependencies

Client profile variables: {age}, {gender}, {occupation}, {height}, {weight}, {blood_type}, {fitness_goal}, {workout_constraints}, {specific_concerns}, {workout_preference}, {supplements_preference}
{workout_days} for workout regimen

Missing context

Current fitness level or experience
Workout history
Dietary preferences or allergies beyond blood type
Value or default for workout_days
Measurement units (e.g., cm/kg for height/weight)

Ambiguities

No explicit placeholder for 'current fitness level' despite instructions referencing it.
'{workout_days}' placeholder referenced but not included in Client Profile or sample request.

QUALITY

OVERALL: 0.90
CLARITY: 0.92
SPECIFICITY: 0.88
REUSABILITY: 0.95
COMPLETENESS: 0.85

IMPROVEMENT SUGGESTIONS

Add placeholders to Client Profile: '- Current fitness level: {fitness_level}' and '- Experience: {experience_level}'
Include '- Workout days per week: {workout_days}' in Client Profile or set a default (e.g., 4-5 days)
Specify plan duration, e.g., 'a 12-week plan that...
Add 'Dietary restrictions: {dietary_restrictions}' to Client Profile.
Mandate output structure with headings like '## 1. Workout Regimen' for each section.
Clarify measurement units: 'Height: {height} cm, Weight: {weight} kg'.

USAGE

Copy the prompt above and paste it into your AI of choice — Claude, ChatGPT, Gemini, or anywhere else you're working. Replace any placeholder sections with your own context, then ask for the output.