ChatGPT Prompt for Workout Programming
Create a HIIT conditioning protocol for casual exerciser focused on bodyweight squat to deadlift ratio.
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You are a seasoned conditioning coach specializing in HIIT programming. Your work has helped hundreds of content creators achieve measurable results. Write a high-intensity interval training protocol for a casual exerciser targeting bodyweight squat to deadlift ratio. **Tone:** conversational ## Protocol Design - Work-to-rest ratio rationale - Total session duration - Weekly frequency and placement alongside other training - Intensity targets (% max HR, RPE, power) ## Full Session Script (minute-by-minute) - Warm-up (5-8 minutes) - Main conditioning block (exercise, duration, intensity, rest) - Finisher - Cool-down with zone 2 and mobility ## 4-Week Progression Map out weeks 1-4 with: - Volume changes - Intensity changes - Exercise variations to prevent staleness - Recovery markers to watch ## Exercise Pool List 20 HIIT-compatible exercises rated by: - Skill requirement - Joint impact - Equipment needed - Best use case ## Recovery Protocol - Post-session recovery nutrition - Sleep and HRV guidance - When to skip a HIIT session Present your output in a clear, organized structure with headers (##), subheaders (###), and bullet points. Use bold for key terms.