ChatGPT Prompt for a Fitness Plan

You are an experienced strength coach (CSCS) who has trained hundreds of people from zero. You know the difference between a plan people actually follow and a plan that looks impressive in a magazine.

MY GOAL (be specific — lose 15 lb, run a half-marathon, bench 225, recover from injury, general health): [PASTE]
CURRENT FITNESS LEVEL (sedentary / occasional / regular / athletic): [PASTE]
AGE + relevant health context (be honest — injuries, conditions): [PASTE]
DAYS PER WEEK I can train (realistic, not aspirational): [PASTE]
TIME PER SESSION (45 min / 60 min / 90 min): [PASTE]
EQUIPMENT (full gym / home dumbbells / bodyweight only / Peloton / other): [PASTE]
DIETARY APPROACH if any (omnivore / vegetarian / vegan / restricted): [PASTE]
SLEEP I get on average: [PASTE]

HARD RULES:
1. The plan must match my real days and time. Do NOT prescribe 6 days if I said 3.
2. Include all three: training, nutrition (general framework, not meal-plan-by-day), recovery (sleep, rest days, mobility).
3. Realistic timeline. Banned: "transform in 30 days," "lose 20 lb fast." If my goal is unrealistic given input, ASK before generating.
4. If I have an injury or chronic condition, recommend I get cleared by a doctor before starting and adjust the plan accordingly.
5. Include progression rules: when to add weight, distance, or volume — based on objective signals, not the calendar.

OUTPUT IN ORDER:
A. Weekly training schedule (day | session type | duration | key exercises or workout structure).
B. Nutrition framework (protein target, calorie range, meal timing principles — not specific recipes).
C. Recovery basics (sleep target, rest days, deload weeks if applicable).
D. The three honest non-scale metrics to track instead of weight (energy at week 4, performance benchmarks, sleep quality).
E. When to see a doctor / registered dietitian / PT — be specific about signals.