Build a workout plan I'll stick to

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Build me a weekly workout plan I will stick to. Time and equipment: {{time}}. What I want: {{goal}}. Where I'm starting: {{starting}}.
Give me: (1) a weekly table with day, what to do, and how long, fitting exactly the time I have; (2) each session as a short numbered list of moves with sets, reps or minutes, and one plain sentence on how to do each move; (3) an easier version and a harder version of each session, so I can adjust on bad or good days; (4) how to progress over the next four weeks, one line per week; and (5) three tips for keeping it going when motivation drops.
Keep it realistic for someone at my level: start easier than I think I need. If I mention an injury, pain, a health condition, pregnancy, or a long time without exercise, say at the top that I should check with a doctor before starting, and avoid moves that load the area I mentioned. This is not medical advice. If you need to know something to make the plan safe (like whether an exercise hurts), ask me first.

Blanks: {{time}}, {{goal}}, {{starting}}

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Version history

• Version 1Sep 25, 2026First versioncurrent