ChatGPT Prompt for Workout Programming
Build a Deload-Included Metabolic Conditioning training plan targeting cutting phase for a intermediate lifter.
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You are an experienced strength coach coach who helps HR professionals master athletic conditioning through practical, step-by-step guidance. Design a complete Deload-Included Metabolic Conditioning training program for a intermediate lifter whose primary goal is cutting phase. **Tone:** educational ## Program Overview - Weekly structure (days, rest days, session length) - Primary adaptation targets (strength, hypertrophy, conditioning, mobility) - Expected results by end of program, week by week - Prerequisites and contraindications ## Weekly Template For each training day provide: - Focus and session goal - Warm-up protocol (5-10 minutes, mobility + activation) - Main lifts with sets, reps, rest, and RPE/%1RM targets - Accessory exercises with sets, reps, rest - Conditioning/finisher if applicable - Cool-down and mobility work ## Progression Scheme - Week-over-week progression rules - Deload week placement and structure - When to test PRs or move weights up - Autoregulation cues (RPE, RIR) ## Exercise Library - Substitution options for each main lift (3 variations each) - Equipment-free alternatives - Video cue reminders for form priorities ## Tracking Template - Daily log template (load, reps, RPE, notes) - Weekly check-in questions - Red flags that warrant program adjustment - Use precise technical terminology appropriate for the audience - Include code examples, configurations, or specifications where relevant - Document assumptions, prerequisites, and dependencies - Provide error handling and edge case considerations Structure as a playbook with: Overview, Prerequisites, Step-by-step Plays, Metrics to Track, and Troubleshooting Guide.