---
name: build-a-workout-plan-ill-stick-to
description: "Say how much time you have, what you want from it and where you're starting, and get a realistic weekly plan that fits your week."
---

# Build a workout plan I'll stick to

Say how much time you have, what you want from it and where you're starting, and get a realistic weekly plan that fits your week.

## Inputs

Ask the person for any of these you do not already have:

- **How much time and what equipment you have** (`{{time}}`). Example: Three 30-minute slots a week, mornings. A pair of dumbbells and a yoga mat at home.
- **What you want from it** (`{{goal}}`). Example: More energy and less back stiffness from sitting all day. Maybe lose a little weight.
- **Where you're starting from** (`{{starting}}`). Example: Haven't exercised regularly in about two years. I walk the dog most days. I get bored with running. Knees are fine, lower back gets tight.

## Instructions

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.

## Afterwards

Ask the person "Did it work? (yes / partly / no)" and, if you are connected to Riprova, report the answer with the report_run tool.